Technique
Start in a tabletop position. Bring one knee forward and place it behind your wrist, with the shin angled toward the opposite hip. Extend the other leg straight back. Lower your hips toward the ground and hold the stretch.
A deep hip-opening stretch that targets the hip flexors, glutes, and piriformis to improve hip mobility and reduce lower back tension.
Start in a tabletop position. Bring one knee forward and place it behind your wrist, with the shin angled toward the opposite hip. Extend the other leg straight back. Lower your hips toward the ground and hold the stretch.
Begin in a tabletop position on hands and knees, with your back straight and core engaged.
Hold the stretch position with hips lowered toward the ground, feeling the stretch in the hip and glute area.
Relax into the stretch, breathe deeply, keep hips square, don't force the stretch
Forcing the stretch too deep, not keeping hips square, holding breath, rushing the stretch
Hold the stretch longer, add forward fold, or incorporate gentle movement within the stretch.
Use a cushion under the hip, reduce the stretch depth, or try a seated variation.
Stop if you experience sharp pain in the hip, knee, or lower back. This stretch should feel like a gentle opening, not sharp pain. Avoid if you have hip or knee injuries.