Sitting forward is a common stretching exercise, which can effectively stretch the muscles of the back, waist and legs and help relieve physical fatigue and stress. The following are the practice methods of sitting forward and bending forward:

1. Sit on the ground, legs straight together, toes up. Keep your hands straight into the sky, breathe in and keep your back straight.

2. Exhale, bend forward slowly, grab your ankles, soles or toes with both hands, and try to keep your head close to your legs. If you can't touch your feet, you can also put your hands on your knees or calves, but keep your body straight.

3. Hold this position for 20-30 seconds, then slowly return to the starting position, inhale and relax.

Precautions:

1. When sitting forward, exercise slowly and gently, and don't use too much force to avoid strain or injury.

For beginners, it is best not to bend the waist excessively, so as not to cause excessive pressure.

If you feel unwell or painful, you should stop exercising and consult a doctor or professional health coach.

In a word, sitting forward is a simple and effective stretching exercise, which helps to relieve physical fatigue and stress, but it needs proper practice and pay attention to your body's reaction.