Seated Figure Four Stretch

How to perform it

Step-by-step instructions

1. 01Sit near the front of a chair or bench with both feet flat and the spine tall.
2. 02Cross one ankle over the opposite thigh just above the knee.
3. 03Let the crossed knee move gently outward while keeping the pelvis level.
4. 04Hinge forward from the hips with a long spine until a comfortable stretch is felt in the outer hip.
5. 05Hold with steady breathing, return upright, and switch sides.