How to do it
Lead the forward fold from your chest rather than dropping your head first.
- 1
Sit on the floor with both legs extended in front of you.
- 2
Cross one ankle over the opposite knee, creating a figure-4 shape.
- 3
Gently lean forward, increasing the stretch on the hip of the bent leg.
- 4
Hold for 15-30 seconds, then switch legs and repeat.
Expert tip
Keep your core engaged and breathe deeply to help deepen the stretch without compromising your posture.
Common mistakes
- ✕Letting the bent knee collapse inward
- ✕Rounding the upper back when leaning forward
- ✕Lifting the sit-bones off the floor