Seated Figure Four Stretch: Sit on the floor with your legs extended. Cross your right ankle over your left knee and gently press your right knee away from your body. Lean forward slightly to deepen the stretch. Switch sides.
Pigeon Pose: From a downward dog position, bring your right knee forward, placing it behind your right wrist, with your shin angled across the mat. Extend your left leg straight behind you. Lower your torso over your right leg for a deep glute stretch. Repeat on the other side.
Lying Figure Four Stretch: Lie on your back with your knees bent. Cross your right ankle over your left thigh, creating a "figure four" shape. Grab the back of your left thigh and gently pull it toward your chest. Switch sides.
Lunge with a Twist: Step your right foot forward into a lunge, keeping your left knee on the ground. Place your left hand on the floor and twist your torso to the right, reaching your right arm up. This stretch targets your glutes and hips. Repeat on the opposite side.
Supine Glute Stretch: Lie on your back with your knees bent. Hug your right knee into your chest, then gently pull it across your body toward the left side while keeping your right shoulder on the ground. Feel the stretch along your glutes and lower back. Switch sides.
Glute Bridge Stretch: Lie on your back with your knees bent and feet flat on the floor. Lift your hips into a bridge position, then place one ankle over the opposite knee in a figure-four shape. Lower your hips slightly to feel the stretch in your glutes. Switch sides.
Standing Forward Fold with Crossed Legs: Stand with your feet together, then cross your right leg over your left. Hinge at the hips and fold forward, keeping your legs straight. This stretch targets your glutes and hamstrings. Switch legs and repeat.
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