Place outer thigh and calf of front leg on floor, hip externally rotated. Place inner thigh and calf of back leg on floor, hip internally rotated, forming a 'Z' shape. Sit tall with a straight spine, using hands for support. Lean forward from the hips over the front leg, leading with your chest. Hold, breathing deeply, then return upright and switch sides.
To begin, sit tall with your spine long and neutral, engaging your core to maintain stability throughout the stretch. Initiate the movement by hinging forward at your hips, rather than rounding your back, which will help protect your lower spine and maximize the stretch in your hips. As you lean, consciously lead with your chest towards the floor, ensuring your shoulders remain relaxed and down. Maintain a straight spine throughout the exercise, avoiding any rounding or arching, to evenly distribute the stretch and prevent injury. Deep, controlled breathing is crucial; inhale as you sit upright and exhale as you lean forward, allowing your body to relax deeper into the stretch. Finally, consciously relax into the stretch, releasing any unnecessary tension in your shoulders, neck, and hips, to fully experience the benefits of the pose.