One Knee To Chest

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Start off by lying on the floor.
2. 2Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
3. 3Gently tug that knee toward your nose.
4. 4Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.