Hip Rotators/Gluteals

Gentle Hip Opener “Figure 4” (Sukhasana Variation)

While seated, take the right ankle (above the bony point), and place it on top of the left thigh. Hold onto the ankle gently with the left hand. Note what happened to the posture. Due to tight hips the back tends to round compensating for the tightness. Inhale, lengthen the spine and place the right palm on the right thigh (not the knee). Apply gently pressure outward and down, begin to lean forward slightly and then apply the breath to aid the stretch. Inhale to lengthen, exhale and gently press forward keeping hands firm. Bring awareness to the tightness upon the exhale allow it to soften and release. Stay there gently without moving back, right hand pressing, left hand holding. Continue mindfully with engagement on the inhale and release on the exhale (Figure 5) 8-12 breaths (hips are a large muscle group that holds much tension).

Figure 5.
Photo showing gentle hip opener figure 4 stretch.