In a seated position place both legs straight out in front of you. Keeping a straight spine reach for your toes. Do not round your back in order to get lower. Keep your spine straight and feel the stretch through your hamstrings. Make sure you knees stay on the ground. When you feel tension stop and hold. Hold for at least 30 seconds; breathing through the stretch and slowly stretching as muscles allow. This should be slightly uncomfortable, not painful. Repeat on other side.