Forward-Bend & Single-Leg

Single Leg Forward Bend Stretching

Positioning:

1. Stand Tall: Begin by standing upright with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.

2. Shift Weight: Shift your weight onto your right leg and lift the left leg slightly off the ground, keeping it straight.

Movement:

1. Bend at the Hips: Gently hinge forward at the hips, keeping your back straight. Aim to reach toward your right foot with both hands, while keeping your left leg extended behind you.

2. Feel the Stretch: You should feel a stretch in the back of your right leg and the hamstrings. Make sure not to round your back; keep it flat as you bend forward.

3. Hold the Position: Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.

4. Return to Start: Slowly raise your torso back to the standing position while keeping your weight on your right leg.

5. Switch Legs: Repeat the movement on the left leg by shifting your weight onto the left leg and lifting the right leg behind you.

Tips:

• Keep your core engaged to maintain balance.

• If you have difficulty reaching your foot, you can stop halfway or place your hands on your hips.

• Perform 2-3 sets on each leg.