Standing Half Bend

1. Begin in a standing position with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides.

2. Inhale deeply, and as you exhale, slowly bend forward at the hips, not the waist, keeping your back and shoulders straight.

3. Extend your hands downward towards the floor without forcing your fingertips to touch the ground. Only go down as far as your flexibility allows without feeling any pain.

4. Keep a slight bend in your knees to avoid overextending, which can cause injury.

5. Hold the stretch for 15-30 seconds as you continue to breathe deeply and relax into the stretch with each exhale.

6. Carefully roll your spine back up to a standing position on an inhale.

7. Perform the stretch 2-4 times, depending on comfort and time constraints.

Remember to approach the stretch with caution and not to bounce or force yourself into a deeper bend. The goal is to feel a gentle stretch in the back of the legs and the lower back, not to feel pain. If you experience any discomfort beyond a mild stretch, discontinue the exercise or lessen the intensity of the stretch.

---