1. Start Position:
- Sit on the floor with your legs extended in front of you. Ensure your back is straight and your core is engaged.
2. Positioning Your Legs:
- Bend your right knee and place your right foot on your left thigh, just above the knee.
- Flex your right foot to keep your knee safe.
3. Creating the Figure 4:
- Your right ankle should rest on your left thigh, creating a figure 4 shape with your legs.
4. Gentle Stretch:
- Slowly lean your torso forward, keeping your back straight. You should feel a gentle stretch in your right hip and glute.
5. Hold the Stretch:
- Maintain this position, breathing deeply. Hold for 15-30 seconds, focusing on relaxing your muscles.
6. Switch Sides:
- Carefully return to the starting position and switch legs. Repeat the process with your left ankle resting on your right thigh.
7. End Position:
- Finish by sitting up straight and relaxing your legs in front of you.
8. Repetitions:
- Aim for 2-3 repetitions on each side, focusing on deep breathing and relaxation throughout the stretch.
