Seated Figure-4 Rock

Sitting Figure Four Stretch

1. Positioning:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on your left thigh, creating a “figure four” shape with your legs.

2. Movement:
- Keep your back straight and your core engaged.
- Gently lean forward toward your left leg. Avoid forcing your body; move only to a comfortable stretch.
- Hold this position for 15-30 seconds, breathing deeply.
- Return to the starting position.

3. Switch Sides:
- Repeat the stretch on the other side by bending your left knee and placing your left foot on your right thigh.
- Lean forward gently toward your right leg, holding for another 15-30 seconds.

4. Repetitions:
- Aim to repeat the stretch 2-3 times on each side.

5. Tips:
- Keep your shoulders relaxed and avoid hunching.
- Modify the stretch by staying upright or using a wall for support if necessary.