Standing Outer Hip Stretch
One hand on a bench backrest and the other on the crossed knee, the ankle rests on the standing knee and the hips sit into the crossed leg's outer hip.
How to do it
Setup
Side-on to a bench backrest, the near hand on it, one ankle crossed over the standing knee, the free hand on that crossed knee.
Steps
- Sit the hips back and down over the standing leg.
- Ease the crossed knee open with the free hand until the outer hip stretches.
- Hold and breathe, then turn round and switch legs.
Common mistakes
Pushing the crossed knee hard: the hand only guides it. Letting the chest drop: keep it lifted so the hip, not the back, bends. Standing heel lifting: keep the whole foot down.
Breathing
Slow and even through the hold.
