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Step 1
Keep your right knee just slightly bent while putting your right heel on the step.
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Step 2
Place your left hand on your left thigh and keep the left leg slightly bent.
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Step 3
Keep your weight on your left leg as you lean forward and grab your toe with your right hand while keeping your back straight.
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Step 4
Lift up your right toes and stretch, holding for at least thirty seconds.
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Step 5
Do the same stretch for the left calf.
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Step 1
Put the right heel back on the step with the right knee slightly bent.
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Step 2
Support your weight on the left leg and lean forward as you place both hands on the left leg with the left knee slightly bent.
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Step 3
Curve your back slightly inward as you lean forward.
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Step 4
Press the lower back and buttocks upward as you push your hips away from the front knee and stretch. Hold for at least thirty seconds.
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Step 5
Do the same stretch for the left hamstring.
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Step 1
Stand up straight and tighten the abdominal muscles.
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Step 2
Lift your right foot behind you up toward your buttocks.
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Step 3
Reach behind you to grab the ankle with your right or left hand, whichever is the most comfortable.
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Step 4
Point the right knee to the floor as you grab the ankle.
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Step 5
Extend the hip as you press the hip bone forward as far as it will go to feel the stretch. Keep your back straight and your head up.
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Step 6
Stretch and hold for thirty seconds.
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Step 7
Do the same stretch for the left side.
