1. Starting Position: Begin in a kneeling position on a flat surface. Ensure your feet are hip-width apart and your back is straight.
2. Foot Positioning: Bring one foot forward in front of you so that your knee is bent at about a 90-degree angle. Your ankle should be positioned directly over your toes.
3. Knee Movement: Keeping your back straight, gently push your knee forward over your toes. Ensure that your heel stays in contact with the ground.
4. Hold the Position: Hold this position for about 15-30 seconds. You should feel a stretch in your ankle and calf but avoid any sharp pain.
5. Return to Start: Slowly return to the starting position, bringing your knee back to the starting point.
6. Repeat on the Other Side: Switch legs and repeat the same movement on the opposite side.
7. Repetitions: Perform 2-3 sets of 5-10 repetitions on each leg.
8. Breathing: Remember to breathe deeply and steadily throughout the exercise to maintain relaxation.
9. Tips: Ensure that you keep your posture aligned, and avoid arching your back. Focus on the movement coming from your ankle and knee.
