Seated Forward-Bend

1. Start by sitting on the floor with your legs extended straight in front of you. If you feel tightness in your hamstrings, you may sit on a folded blanket or cushion to elevate your hips.

2. Sit up tall, ensuring that your spine is straight, and engage your abdominal muscles slightly to support your lower back.

3. Take a deep breath and raise your arms above your head, lengthening your spine.

4. Exhale slowly while hinging at your hips to lean forward over your legs. Aim to keep your back as straight as possible.

5. Continue to extend forward, reaching toward your toes. If you can, grasp your feet with your hands, or simply reach as far as you comfortably can along your legs.

6. Once you have reached your maximum stretch, relax your head and neck, allowing your torso to come closer to your legs. Don't force the stretch; the idea is to feel a gentle pull in your hamstrings and lower back, not pain.

7. Hold the pose while breathing calmly and deeply. With each exhale, you may find you can stretch a bit further, but again, don't push to the point of pain.

8. To come out of the pose, inhale and slowly raise your torso and arms back to an upright position. Exhale and lower your arms.

Remember: Flexibility varies greatly from person to person. It's important to listen to your body and only stretch as far as feels comfortable for you. Over time, with consistent practice, your flexibility may improve.

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