Open Knees-Together Toe Leg Stretched Together

1. Starting Position:

   • Lie on your back on a flat surface, such as an exercise mat. Ensure your body is straight and comfortable.

2. Initial Leg Position:

   • Extend your legs straight up towards the ceiling, keeping your toes pointed and legs together.

3. Open Legs:

   • Slowly begin to open your legs out to the sides while keeping them straight. Aim to create a "V" shape with your legs. Go as wide as your flexibility allows, but avoid any discomfort.

4. Toes Together:

   • Keep your toes pointed together while your legs are open. Focus on maintaining tension in your inner thigh muscles.

5. Return to Center:

   • Gradually bring your legs back together to the center, maintaining control and keeping your core engaged.

6. Knees Together Variation:

   • Bend your knees and pull them towards your chest while keeping your feet flat on the ground. This provides a stretch to your lower back and hip area.

7. Final Position:

   • Finally, return to the starting position by extending your legs straight up again before either transitioning to the next exercise or relaxing.

Tips:

• Maintain a neutral spine on the ground throughout the movement.

• Keep your arms by your sides or under your lower back for extra support.

• Focus on your breathing; inhale as you open your legs, and exhale as you bring them back together.

Repetitions:

• Aim for 10-15 repetitions, rest, and repeat the set as desired.