This two-part stretch is one of my favorites for releasing tightness in the hips and improving mobility. While the stretch can feel great, it can also be intense. You may want to grab a small pillow or rolled-up towel to modify this move.
- Sit on your mat, and bend your right knee so the knee is at a 90-degree angle in front of you. Your right knee should be directly in line with your right hip, and your right ankle should be in line with your right knee. Try to make sure that your right glute is resting on the mat.
- If your right knee is popping up off the floor, this is a sign of tightness or a deficit in external rotation of your right hip. You can place a pillow or towel under your right knee if it's lifting off the ground or if this stretch feels too uncomfortable.
- Bend your left knee with your left foot stretched out behind you. Check that your left knee is in line with your left hip.
- Hold this stretch for 30 to 60 seconds. If you'd like to deepen the stretch in your right hip flexor, lengthen your spine and slowly shift your weight forward, placing your hands a few inches in front of your right shin.
- Move to part two of this stretch.
