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Step 1
Place your body in a sitting position with the legs stretched out in front of you. Separate the legs to the degree you maintain comfort and stability.
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Step 2
Point the toes to the mat as comfortably as possible. Stretch your arms straight up over your head and breathe.
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Step 3
Cross the one arm in front of your body as you lean the opposite arm over the crossed-arm side of the body. Feel the stretch of the hamstring, calf and torso on the opposite side. Breathe. Perform the same stretch on the other side.
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Step 4
Modify the stretch by keeping the eyes directed at the toes as you extend the reach to the toes flexing the fingers as near as feasible. Try not to push yourself, just let the stretch happen; allowing the fingers to go as far as it seems comfortable. Maintain the stretch for 20 to 30 seconds.
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Step 5
Perform the same stretch on the opposite side of the body. If you can't touch your toes on either side of this stretch, extend the arms out to the side keeping them at the same plane of the mat.
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Step 6
Come back to the sitting position and prepare to lean forward at the center of your straddle stretch.
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Step 7
Reach out toward the mat and rest the abdominal muscles on the mat with the arms and hands stretched out in front of you.
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Step 8
Walk the fingers away from your head to reach the maximum position and hold the stretch for about 20 to 30 seconds.
