1. Begin by sitting on the floor with your legs extended out to the side, keeping a slight bend in the knees if necessary to maintain comfort.
2. Extend your arms to the sides at shoulder height and relax your shoulders away from your ears.
3. While keeping your hips grounded, slowly lean to one side by bending from the waist, reaching over with your opposite hand toward the toes of the foot on the side you're leaning towards.
4. Your other hand should be placed on the floor for support or may rest on your leg.
5. Keep your chest open and avoid collapsing forward; the stretch should be felt along the side of your torso and possibly into your lower back and the outside of your thigh.
6. Hold the stretch for 15-30 seconds, breathing deeply and maintaining a consistent stretch without bouncing.
7. Slowly return to the center and repeat on the other side.
Ensure that the movements are gentle and controlled, and avoid any sharp pain. If you experience discomfort or pain beyond a mild stretch, ease off the stretch to a comfortable level. This stretch is aimed at increasing flexibility and releasing tension in the side of the body.
---
