Exercise #4

1. Stand with your legs spread apart so that there is a stretch on the inner thigh muscles.
2. Hang over forward (it is not necessary to touch the ground if that is too difficult). You will feel a stretch on the inner thigh (adductors) and the backs of the legs (hamstrings).
3. With your hands in the center position of the legs, take 3 deep breaths and allow the body to slowly stretch naturally without any effort allowing gravity to do all the work.
4. Then slowly walk your hands over to one foot. Hold this position for three slow, deep breaths. Then, walk your hands over to the other foot. Again, hold this position for three deep breaths. Then, walk your hands back to the middle of your feet and reach between your legs behind you. Hold this position for three deep breaths. You might begin to feel some mild shaking in your legs. Allow this to happen. To complete the exercise slowly, come back into a standing position placing your hands on your legs to use them for support as you come up.