Seated Figure Four
This pose provides a great stretch to help open your hips, particularly if you have a job that involves sitting at a desk for extended periods of time. To do a seated figure four, find a stable chair where you can sit with both feet placed on the floor.
1. Begin seated forward on the edge of your chair and make sure your back is neutral, not rounded forward. You want to be sitting upright on your "sit bones" and not leaning back onto your tailbone.
2. Cross one ankle over the opposite knee while keeping the top foot flexed. If you're already feeling an intense stretch in your glutes and hips, stop here and breathe.
3. If you want to go deeper, place one hand on your top thigh and gently press down to bring your top shin more parallel with the floor. You can also intensify the stretch by hinging your torso forward from the waist. Try to keep your back as flat as possible, and keep your shoulders relaxed away from your ears.
Remain in the stretch for 6-8 breaths. Relax your face and your jaw while you breathe.
Switch legs and repeat on the opposite side.
Questions? Ask us next time you are in!