Step 1
Starting Position: Sit on the floor or mat with your legs folded in front of you in a diamond shape with the soles of your feet together. Sit as upright and tall as possible, keeping your head aligned with your spine. Place your hands on the top of your feet.
Step 2
Engage your abdominal muscles to stabilize your spine. Exhale and gently bend forward from your hips. Do not round the back. Place your elbows against the inside of your thighs and carefully push the thighs downward. Keep the back flat and your head aligned with your spine. This should create a stretch through your inner thighs.
Step 3
Continue to press downward to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds, then relax by returning to starting position. Repeat 2-4 times. You may choose to grasp your ankles to hold this position.
Step 4
Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions, holding the stretched position for 1 - 2 seconds.
To maximize the benefits of a stretch and reduce the potential for injury, it is important to stretch only to the point of tension, avoid bouncing, and control movement at other segments of the body.