Chair Seated Pigeon Stretch

Sitting Pigeon Stretch on a Chair

Positioning:
1. Sit on a sturdy chair with your back straight and feet flat on the ground.
2. Keep your knees hip-width apart.

Movement Instructions:
1. Shift your weight to your right side and lift your left ankle to place it on your right thigh, just above the knee.
2. Flex your left foot to protect your knee.
3. Gently press down on your left knee with your hand to deepen the stretch, but do not force it.
4. Keep your back straight and lean slightly forward from your hips for a deeper stretch in your left hip.
5. Hold the position for 20-30 seconds, breathing deeply.
6. Slowly return to the starting position.
7. Repeat on the other side by placing your right ankle on your left thigh.

Tips:
- Make sure to keep your spine elongated and avoid slouching.
- If you feel any discomfort in your knees, adjust your position or stop the stretch.