Seated Single Hamstring Straight-Back Lean

1. Starting Position:
- Sit on the floor with your legs stretched out straight in front of you, keeping your feet together.
- Ensure your back is straight and your shoulders are relaxed.

2. Hand Position:
- Place your hands either on your thighs or reach forward towards your feet, depending on your flexibility level.

3. Movement:
- Inhale deeply.
- As you exhale, gently lean forward from your hips, maintaining a straight back. Aim to bring your chest toward your thighs.
- Keep your head in line with your spine and avoid hunching your shoulders.

4. Hold the Stretch:
- Hold this position for 15-30 seconds, feeling the stretch in your hamstrings and lower back.
- Ensure you're breathing deeply and steadily throughout the hold.

5. Return to Start:
- Inhale and slowly rise back up to the starting position by engaging your core and lifting your torso upright.

6. Repetitions:
- Repeat the stretch 2-3 times, resting for a few seconds between each hold.

Tips:
- If you have tight hamstrings, consider bending your knees slightly to avoid strain.
- Always listen to your body and only stretch as far as feels comfortable.