Side Split

1. Begin in a standing position with your feet together.

2. Gradually slide your feet apart sideways while keeping your torso upright. Use your hands for balance by placing them on the ground as your legs extend outward.

3. Continue to extend your legs out to the sides until you reach your maximum stretch. Ensure that your toes are pointing forward or slightly outward and your knees are not bending.

4. Lower your hips towards the ground as far as flexibility allows, without forcing the position. Keep your back straight and chest lifted to prevent rounding through the spine.

5. Once you've reached your lowest point, hold the stretch for a desired duration, usually between 15 to 60 seconds depending on your comfort and flexibility level.

6. To exit the stretch, carefully walk your hands toward your body and gradually bring your feet together to stand up, or alternatively, sit down on the ground and bring your legs together from a seated position.

Please note: The side split is an advanced flexibility exercise and should be approached with caution, especially if you have not performed such stretches before. It is important to warm up adequately and progress slowly over time to avoid injury.

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