Kneeling Single Hamstring Curl

1. Starting Position: Begin in a kneeling position on a comfortable surface, such as a yoga mat. Position your body so that your hands are placed directly under your shoulders, forming a tabletop position.

2. Body Alignment: Your knees should be aligned under your hips, and your back should be straight, keeping your neck in line with your spine. Engage your core to stabilize your body throughout the movement.

3. Movement Initiation: Lift your right foot off the ground and bend your knee, bringing your heel toward your glutes. Keep your knee close to the ground and ensure your hips remain stable.

4. Curling Action: Continue to curl your leg up until you feel a stretch in your hamstring (the back of your thigh). Hold this position for a brief moment.

5. Return to Start: Slowly lower your foot back to the starting position, straightening your leg while maintaining control.

6. Repetition: Repeat this movement for 10-15 repetitions, focusing on form and control.

7. Switch Sides: After completing the repetitions on one leg, switch to the other leg and repeat the exercise.

8. Breathing: Inhale while you lower your leg and exhale as you curl your leg up towards your glutes.

9. Cool Down: After finishing both sides, take a moment to stretch out your legs gently to relax the muscles you've just worked.

Important Tips:
- Keep your movements slow and controlled to maximize effectiveness and avoid injury.
- If you experience any discomfort in your knees or back, stop the exercise and rest.
- Ensure your hips do not sway during the curl; keep them stable for better results.