1. Begin in a standing position, feet hip-width apart, spine straight, and hands on hips.
2. Transfer your weight onto your left foot and slightly bend your knee.
3. Lift your right foot off the ground and bring the knee towards your chest.
4. Reach down with your right hand and grab the big toe of your right foot, or you can place your right hand on the outside of your right foot if you're more advanced.
5. Inhale and extend your right leg forward as straight as possible. If you're a beginner, you may need to keep a slight bend in your knee.
6. Keep your spine straight, chest lifted, and your left leg strong and engaged.
7. Hold this position for 15 to 30 seconds, focusing on your balance and breathing deeply.
8. To release, gently bend your right knee and guide it back into the chest before carefully placing the foot back on the ground.
9. Repeat the same process on the other side.
Remember to move into and out of the pose slowly, to maintain balance and to avoid straining any muscles. It's important to listen to your body and only stretch as far as you feel comfortable, gradually increasing flexibility over time.
