Figure Four

Lie on your back with both knees bent and your feet flat on the floor.

Cross your right ankle over your left thigh just above the knee, and gently flex your right foot to keep the ankle and knee joints supported.

Lift your left foot off the floor and thread your hands behind your left thigh, drawing the leg toward your chest.

Ease the stretch into your right hip and glute only as far as feels comfortable, keeping your lower back and head relaxed on the mat rather than forcing the hip open.

If your hands don't reach, loop a strap around the back of your thigh to hold the leg with ease.

Breathe softly for five to eight breaths, then release the leg down and switch sides.