For the Figure 4, sit comfortably on the ground with your legs straight in front of you. Next, bend one leg in as shown in the picture. Once positioned properly, reach both hands down the extended leg until you feel a good stretch in the back of the leg. Reaching with both arms helps square off your hips and allows all the muscles of the hamstring to be stretched. If possible, grap your toes and pull them toward your body to also feel a stretch in the calf muscles. Hold the stretch for the elapsed time and then switch legs and repeat.
This stretch focuses on the hamstring muscles of the specific leg being used. Muscles of the calf and back may also be stretched when grabbing the toe and arching the back forward.