How to stretch for a front forward bend split

In this lesson you will learn how to do a front split forward bend.
This stretch works a bit more on the hamstring of your front leg and therefore is the ideal stretch for the wushu stretch kicks.
# Do a front split like explained in the front split tutorial and extend your arms vertical, so that your shoulders touch your ears.
The hips have to touch the floor and the fingers have to point up as high as possible.
# Lean forward as low and far as you can and try not to round your back.
Even try to keep your back slightly hollowed.
Many beginners round their back and just try to touch the front leg with the head.
It's more important to reach forward.
Rounding the back to be able to touch the leg is just bad form.
In case you want to apply PNF:
Holding the arms and the upper body horizontal for a few seconds makes the stretch isometric.
# Put your hands down and relax your leg muscles for a moment.
Don't round your back.
You can stop the front split forward bend after this stage or keep going.
# ... or grab your front foot instead.
# And finally the most intesive variation of the front split forward bend. ( isometric stretch )
Pull you foot closer to your body and lean further forward.
Try not to round your back.
Advice: If you tend to round your back automatically, look forward or even slightly up at this point.