Step A: Sit on the floor. Pull your left heel into your groin area, with your right leg extended in front of you. Reach out and grab the toes (or as far as you can) on your right leg with both hands, bending at the waist while keeping your back as straight as possible. Hold for 30 seconds. Repeat with the other leg.

 

Step B: With both hands still on your toes, revolve your trunk sideways through the “window” created by your arms. (If this is too difficult, extend your top hand high in the air until you have the necessary elasticity.)
Benefits: Provides a good all-body warm-up. Stretches the hamstrings, calves, obliques and upper back. Contracts the abs and internal organs. Decompresses the hips and lower back. Improves posture for running, weightlifting and any throwing motion.