Lie flat on your back on a mat.

Keep one leg straight on the floor (or knee bent, foot flat for lower back comfort).

Lift the other leg straight up towards the ceiling.

Gently hold the back of the raised thigh or calf with your hands (or use a strap around the foot).

Pull the leg gently towards your torso until you feel a stretch in the hamstring.

Keep the raised leg as straight as possible. Hold for 15-30 seconds.

Slowly lower the leg. Repeat on the other side.