How to do it
Press the tailbone firmly into the floor for the duration of the hold.
- 1
Lie on your back with both knees bent and feet on the floor.
- 2
Cross one ankle over the opposite knee, creating a figure-4 shape.
- 3
Gently pull the uncrossed leg towards your chest until you feel a stretch in the hip of the crossed leg.
- 4
Hold the stretch for 20-30 seconds, then switch sides.
Expert tip
Relax into the stretch and breathe deeply to help release tension in the hip area.
Common mistakes
- ✕Forcing the pull past mild stretch tension
- ✕Letting the crossed knee flare outward
- ✕Lifting the head and shoulders off the floor