Don’t lock your knees or force your legs to straighten past a comfortable point. Your instinct may be to center your body weight in your heels, but you should be firmly connecting with the floor with your whole foot. Another good way is to get into a 'sumo pose,' touch the floor, then lock out your knees so your legs are in an 'A' shape with. Like anything, practice makes perfect, i.e., consistency. Or if your gym has a sauna, sweat it out for 5 minutes, then try to touch your toes. Don’t hold them too tightly, just enough to keep your arms off the floor. (This is why it’s called the ragdoll pose.) Imagine that your head is very heavy as you sink toward the floor and let your body hang down over your legs.
Slowly exhale as you bend forward from the hips.Don’t lock your knees during this stretch. Begin by standing with your feet hip-distance apart and your knees relaxed.You don't need to repeat this stretch in sets just make sure you stay loose and relaxed for ten full breaths. The ragdoll will help loosen your hamstrings and increase range of motion, but it is less intense than a full forward fold so it’s great for beginners and those with limited flexibility.
