1. Flex and Point Foot–Left

Step 1: Sit with your left leg extended in front and your right leg bent comfortably. Step 2: Pull your left toes toward your body (flex your foot) and hold for a few seconds. Then point your toes forward and downward and hold for a few seconds. Repeat several times.

2. Hamstring Stretch–Left

Step 1: Sit with your left leg extended in front and your right leg bent. Reach both arms upward and keep your back straight. Step 2: Hinge at the hips, aiming to bring your abdomen toward your thigh. Reach your hands forward along your leg. Hold for a few seconds, then return to the starting position. Repeat several times.

3. Forward Fold Hold–Left

Step 1: Sit with your left leg extended and your right leg bent. Reach your arms upward and keep your back straight. Step 2: Hinge at the hips, reaching your abdomen toward your thigh. Extend your arms forward along your legs and hold the position steadily without moving.

4. Flex and Point Foot–Right

Step 1: Sit with your right leg extended in front and your left leg bent comfortably. Step 2: Pull your right toes toward your body (flex your foot) and hold for a few seconds. Then point your toes forward and downward and hold for a few seconds. Repeat several times.

5. Hamstring Stretch–Right

Step 1: Sit with your right leg extended in front and your left leg bent. Reach both arms upward and keep your back straight. Step 2: Hinge at the hips, aiming to bring your abdomen toward your thigh. Reach your hands forward along your leg. Hold for a few seconds, then return to the starting position. Repeat several times.

6. Forward Fold Hold–Right

Step 1: Sit with your right leg extended and your left leg bent. Reach your arms upward and keep your back straight. Step 2: Hinge at the hips, reaching your abdomen toward your thigh. Extend your arms forward along your legs and hold the position steadily without moving.

7. Supine Leg Kicks–Right

Step 1: Lie on your back with both legs extended and together. Place your arms by your sides. Step 2: Engage your core and lift your right leg up to about 90 degrees. Keep the leg straight, but do not lock the knee. Slowly lower it back down, stopping just before the heel touches the ground. Repeat several times. Keep your core tight and your pelvis stable throughout.

8. Supine Leg Kicks–Left

Step 1: Lie on your back with both legs extended and together. Place your arms by your sides. Step 2: Engage your core and lift your left leg up to about 90 degrees. Keep the leg straight, but do not lock the knee. Slowly lower it back down, stopping just before the heel touches the ground. Repeat several times. Keep your core tight and your pelvis stable throughout.

9. Seated Forward Fold

Step 1: Sit with both legs extended together. Reach your arms upward alongside your ears and keep your back straight. Step 2: Hinge at the hips, aiming to bring your abdomen toward your thighs. Reach your hands forward along your legs. Hold for a few seconds, then return to the starting position. Repeat several times.

10. Squat to Stand

Step 1: Stand with feet shoulder-width apart, toes slightly turned outward. Lower into a deep squat. Reach your arms down and hold your ankles. Step 2: Slowly straighten your knees and lift your hips upward. Keep holding your ankles and try to keep your abdomen close to your thighs. Hold at your maximum stretch for a few seconds. Step 3: Push your hips back and bend your knees to return to the squat position. Repeat Steps 2–3 several times.

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