Bring the bottoms of both feet together until they
touch. For some people, they will feel that they are falling backwards.
This is because the back and groin are tight. If this starting position
is difficult, as in the first photo below, sit with your back against
a wall or couch. This way you can focus on relaxing your knees down.
You may also push gently on your knees with your elbows to help
them down. You may need to work on this for several weeks or months
before you can proceed.
The picture on the upper right shows the beginning
position with the knees all the way down. The picture above is the
side view of the same position. Note the back position.
Either hold on to your feet to help you stretch, or, if you can,
place your palms on the floor, and relax forward from the hips.
Note the back position. Move from your hips with the back straight.
Do not allow the head to drop as in the picture on the right.
If one knee is higher than the other, use your
hand to press the knee down. Try to relax the inner thigh muscles
as you do so, to get the area to release
out of the position with the back straight, slowly returning to
the beginning position. Afterwards, you can bring the knees together,
and wrap your arms around your knees and relax them. (not shown).
is possible to injure onself in any physical activity. Consult
your physician if in doubt about your physical condition
before embarking on a stretching program. The author of
howtostretch.com accepts no liability for any injuries sustained
while practicing any of the stretches described within.