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.