Seated Side Hamstring Stretch

1. Starting Position:

   • Sit on the floor with your legs extended in front of you.

   • Bend your right leg and place the sole of your foot against the inner thigh of your left leg. Your left leg should be straight.

2. Body Alignment:

   • Sit up tall with your spine straight.

   • Engage your core to maintain stability.

3. Arm Position:

   • Raise your left arm straight overhead, reaching towards the ceiling.

4. Stretching Movement:

   • Gently lean your torso to the left, reaching your left hand towards your left foot.

   • Feel the stretch in your left hamstring and side body. Avoid rounding your back; keep it straight.

5. Hold the Stretch:

   • Hold this position for 15-30 seconds, breathing deeply.

   • You should feel a gentle stretch without any pain.

6. Return to Start:

   • Slowly return to the starting position by raising your torso back up.

7. Repeat on the Other Side:

   • Switch legs and repeat the stretch on the right side, bending your left leg and reaching with your right arm.

Tips:

• Keep your movements slow and controlled to avoid injury.

• If you find it difficult to reach your foot, use a yoga strap or towel to help you.

• Make sure to listen to your body; you should feel a stretch, not pain.