If your fingertips come to rest around your knees, you’re starting where a lot of people do, especially after years of long days sitting. It can feel like everyone else in the video is further along. But the easier options are there for exactly this stage, and using them well is how the range comes.

Support is not a shortcut

There’s no prize for doing the hardest version. Resting your hands on your thighs, a chair seat or a table edge takes the strain off your back and lets you settle into the stretch. You can still feel a good stretch in the backs of your legs with support. You may also find you can relax more, which tends to let you go a little further.

Options include:

• Resting your hands on your thighs or shins in a standing fold.
• Choosing the seated version, which many people find easier to relax into.

Practise the hinge in everyday moments

Folding from your hips, rather than curling through your back, is the movement that turns into a toe touch over time. You don’t have to save it for your stretching time. You could try a gentle hip hinge when you:

• Load the dishwasher or washing machine.
• Lean over the sink to brush your teeth.
• Pick something light up off the floor.

Push your hips back a little, keep your knees soft, and keep your chest long. These moments add a bit of practice to your day without taking any extra time.

Let the options change with you

As things loosen, you’ll naturally find you need less support. You could slide your hands from your thighs down to your shins, or try the standing version alongside the seated one. Let your body tell you when it’s ready, rather than moving on because it feels like you should.

What to take away

• Use the easier options without guilt. They’re there for this stage.
• Practise the hip hinge during everyday tasks.
• Reduce the support gradually as your range builds.

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