1 - Begin standing upright with your feet together and your core engaged.
2 - Step one foot forward and the other foot back, lowering your hips toward the ground in a controlled manner.
3 - Extend your front leg straight ahead with your heel on the floor and toes pointing upward, while your back leg extends behind you with the top of your foot or toes resting on the ground.
4 - Keep your hips square and facing forward throughout the movement, avoiding any rotation to either side.
5 - Lower your hips as far as possible toward the floor, aiming to bring them fully to the ground as your flexibility allows.
6 - Place your hands on the floor on either side of your hips for support and balance, or raise them overhead for a deeper stretch.
7 - Hold the position for the desired duration, breathing deeply and relaxing into the stretch with each exhale.
