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Face a wall or sturdy surface and stand one foot away with your feet together. Lean forward and place your hands directly on the wall in front of you. 3
Move your left foot back as far as you can while still keeping your heel on the floor. Bend the right knee slightly but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel.
Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
Hold the stretch for several deep breaths and then slightly bend your left knee without lifting your heel off the floor. Repeat this stretch with your right leg.
Move your left foot back as far as you can while still keeping your heel on the floor. Bend the right knee slightly but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel.
Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
Hold the stretch for several deep breaths and then slightly bend your left knee without lifting your heel off the floor. Repeat this stretch with your right leg.
Don’t round your back — keep your neck, shoulders, back, hips, and rear leg in one line.
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