Sit on the buttocks, straighten one leg in front of you, and bend the other, pulling the heel as close to the groin as possible, the foot should rest on the inner surface of the thigh.
Keep the knee of your front leg as straight as possible.
Lean with your back straight forward and grab your foot or lower leg with your hands.
Strive with your belly towards the body, trying not to round your back.
The hip should be extended by lengthening and tilting the spine.
When the stretch is complete, lift your torso and swap your legs.
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