on the ground. you can use the opposite foot to “pin” the heel down to the ground. hold for 15-20 seconds and repeat on the opposite side. complete 3 times on both legs.
in a kneeling position, place one leg out in front of you and make sure it is straight and locked out with the heel on the ground. reach forward towards the toe with both hands and hold. the key here is to keep the leg straight and locked out. repeat on both sides.
kneel on the floor. touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. lay your 