Lie down with one knee bent and the foot grounded. Loop a strap around the ball of the other foot and extend that leg upward only until a mild stretch appears. Keep both sides of the pelvis heavy and the shoulders relaxed. Hold 30–60 seconds while breathing, then switch. The lifted knee may remain bent; straightness is not the goal. Avoid pulling hard on the strap, and stop if symptoms travel below the knee or include numbness or tingling.
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