If you cannot reach your feet, hold your hands out as far as you can go. If you want more of a challenge, flex your feet outwards and try to touch your toes. Try to make your body as flat as possible. Do not force yourself to do it for too long. Just do your best.
The knee of your bent leg will likely push toward the ground as you lean forward.
For more of a challenge, reach out to grasp your ankles as you slide your torso downwards. At some point, you will even be able to rest your face on the ground mid-stretch.
Start by doing 5 reps of this move on each leg. You can always build up to more reps as you develop.
Depending on your level of flexibility, your hips may not open all the way. It’s okay to prop yourself up on your forearms or hands. You can even continue this move until you are completely lying down and then repeat.
If you want a more challenging stretch, press your hands against your thighs as you move your legs outwards.
If your form is good, you should feel a stretch in the front of your thighs and your groin area. If you feel the stretch somewhere else, you may not have the right form. At least 1 of your calves should be behind you and lying flat on the mat throughout the exercise.
Exactly how long you hold a stretch will really depend on your body and fitness level. Some people will get a benefit from a 30-second stretch, whereas others will need to hold the same position for a minute.
Stretching pain is most likely to come from your joints, such as your knees or hips.
