Seated Single Hamstring Straight-Back Lean

1. Starting Position:

   • Sit on the floor with your legs stretched out straight in front of you, keeping your feet together.

   • Ensure your back is straight and your shoulders are relaxed.

2. Hand Position:

   • Place your hands either on your thighs or reach forward towards your feet, depending on your flexibility level.

3. Movement:

   • Inhale deeply.

   • As you exhale, gently lean forward from your hips, maintaining a straight back. Aim to bring your chest toward your thighs.

   • Keep your head in line with your spine and avoid hunching your shoulders.

4. Hold the Stretch:

   • Hold this position for 15-30 seconds, feeling the stretch in your hamstrings and lower back.

   • Ensure you're breathing deeply and steadily throughout the hold.

5. Return to Start:

   • Inhale and slowly rise back up to the starting position by engaging your core and lifting your torso upright.

6. Repetitions:

   • Repeat the stretch 2-3 times, resting for a few seconds between each hold.

Tips:

• If you have tight hamstrings, consider bending your knees slightly to avoid strain.

• Always listen to your body and only stretch as far as feels comfortable.