1. Sit on the floor with your legs straight out in front of you. Keep your back straight and your toes pointing up towards the ceiling.
2. Breathe in and, as you exhale, gradually bend forward at the hips, reaching your hands towards your feet. Keep your knees straight but not locked.
3. Reach as far forward as you can while maintaining a flat back. You should feel a gentle stretch along your hamstrings and lower back.
4. Hold this stretch for 15-30 seconds, taking slow, deep breaths to help deepen the stretch with each exhalation.
5. Slowly release the stretch and sit back up to the starting position.
6. Repeat the stretch 2-3 times, aiming to reach a little further each time as your muscles relax.
Remember to stretch only to the point of mild discomfort and not to the point of pain. This stretch should be done gently and gradually to prevent injury.
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