Hey, I'm Layla, and I'm going to show you how to do the Seated Split Stretch. We're going to start off with one leg straight, all the way out. Then, you're going to take your other leg and bend it all the way in to you this way. Here, you're going to reach for your ankle or your toe. If you're less flexible, it'll be your ankle. More flexible, grab onto that toe. Just stretch your body forward over your leg here as much as you can. You're really going to feel this in the back of that leg, the hamstring, on the straight leg that you're stretching out to. You want to hold it there for 20 to 30 seconds, breathing deep, in through your nose, out through your mouth, just focusing on stretching out that muscle.
Then, after you have stretched out that leg, you're going to twist behind you a little bit, give yourself a little stretch over to the other leg. This stretches out that upper body a little bit more, the back, the abs over here. Then, after you hold this for about 20 to 30 seconds, you're going to switch to the other side. Take the other leg out straight, then the opposite knee, all the way in towards. Again, either grab onto your ankle or your toe and pull yourself all the way in, getting a really good stretch in the back of that leg here.
You want to hold it here for another 20 to 30 seconds, getting that deep stretch, really focusing on your breathing. Again, just finishing off that stretch, twisting back towards your bent knee, opening up that chest, keeping the chest lifted, stretching out that ab area, your core, that lower back. Just like that. That's how you do the Seated Split Stretch.