Seated Forward Bend
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you.
Bend forward from the waist, reaching your hands towards your toes. Imaging reaching your chin towards your toes in front of you (not towards your legs).
Breathe deeply and hold for 10-30 seconds.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep shoulders relaxed and back straight. To reduce the intensity of this stretch, bend the knees slightly.
Muscles Stretched: Hamstrings, back