1. Starting Position:
- Stand tall with your feet hip-width apart and your arms at your sides.
- Keep your core engaged and maintain good posture with your shoulders back.
2. Movement:
- Shift your weight onto your left leg.
- Bend your right knee and lift your right foot towards your chest.
- Using both hands, grasp your right knee or shin.
3. Stretch:
- Gently pull your right knee closer to your chest while standing straight.
- Keep your left leg straight and your body upright.
- Hold this position for 15-30 seconds, breathing deeply.
4. Return:
- Slowly lower your right leg back to the starting position.
- Repeat the stretch with your left leg by shifting your weight onto your right leg and lifting your left knee towards your chest.
5. Repetitions:
- Perform 2-3 sets on each leg, holding the stretch for 15-30 seconds each time.
Tips:
- Ensure you are balanced; if necessary, hold onto a wall or a sturdy object for support.
- Focus on your breathing during the stretch, inhaling and exhaling slowly.
- If you feel discomfort, ease off the stretch slightly.
