1. Stand tall with your feet hip-width apart, your knees slightly bent, and arms by your sides.
2. Exhale as you bend forward at the hips, lowering your head toward the floor while keeping your head, neck, and shoulders relaxed.
3. Wrap your arms around the backs of your legs or simply let them hang towards the floor. Do not lock your knees.
4. Hold onto your elbows with opposite hands if reachable for a deeper stretch.
5. Hold this position for 15 to 30 seconds, breathing deeply and feeling a gentle stretch down the back of your legs and your lower back.
6. You can increase the stretch by gently pulling your upper body closer to your legs, as flexibility allows.
7. To release the stretch, gently roll your body back up to the standing position—one vertebra at a time—with your head being the last to lift.
Note: It's important to keep the stretch gentle. Do not bounce or push yourself to the point of pain. Stretch to the point of mild discomfort, not pain, and hold the position. Make sure to stretch both legs equally.
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