Place one heel in front of you and put your hands on your back thigh.

Bend your rear knee as if sitting backwards. Slowly bend forwards from the hips, and push your buttocks slowly backwards, till you feel a slight stretch at the back of your thigh.

Feel the stretch in the hamstring and calf.

Hold the stretch for 30 to 40 seconds.

To intensify the stretch, slowly lean in a little further, or put the front foot even more forward and repeat the stretch.

Hold for 30 seconds, then repeat on the other side.

Never push with you hands on your front leg. Your weight should remain on your rear leg.