Bend forwards

Ideally this movement should be performed standing up. If you are unable to stand unsupported, then you may sit down on a standard chair (not a sofa) as shown below. 

Instructions for standing up: Stand upright with your feet flat on the floor and comfortably apart. Gently bend forwards sliding your hands down your legs, breathing out as you do so. Only go as far as you are comfortable. On the return back to an upright standing position, try not walk your hands up the legs but slide them on your legs as you come up. Repeat three times. 

Instructions for seated forward bend: Sit upright with your feet flat on the floor and comfortably apart. Gently bend forwards sliding your hands down your legs, breathing out as you do so. Only go as far as you are comfortable. On the return back to an upright sitting position, try not walk your hands up the legs but slide them on your legs as you come up. Repeat three times.