Seated Piriformis Stretch
The figure four sitting on a bench: one ankle over the other knee and the chest leaning over the shin; the crossed hip stretches.
How to do it
Setup
Seated on a bench, one ankle crossed over the other knee, one hand on the crossed shin, the other on the standing knee.
Steps
- Sit tall, then lean forward from the hips over the crossed shin.
- Let the crossed knee drop out to the side.
- Hold and breathe, then switch legs.
Common mistakes
Rounding the back to go lower: lean from the hips, chest open. Crossed ankle resting on the kneecap: set it just past the knee. Forcing the crossed knee down: let it drop by itself as the hip eases.
Breathing
Slow and even through the hold.
