Seated Piriformis Stretch

준비 자세

1. 01Sit tall on a firm chair or bench with feet flat on the floor.
2. 02Cross one ankle over the opposite knee in a figure-four position.
3. 03Gently press the crossed knee down toward the floor until it settles.
4. 04Place both hands on the crossed shin.

수행

1. 01Exhale and hinge the chest forward over the crossed leg.
2. 02Stop when a deep stretch builds in the back of the hip.
3. 03Hold for 20 to 30 seconds, letting the hip relax further with each breath.
4. 04Return upright slowly and repeat on the other side.

체크포인트

• -Stretch is felt deep in the back of the hip, not the knee.
• -Spine stays long as the torso hinges forward.
• -The crossed shin stays roughly parallel to the floor.
• -Shoulders stay relaxed, away from the ears.

흔한 실수

• -Forcing the crossed knee down with heavy hand pressure.
• -Rounding the spine to chase more forward lean.
• -Feeling strain on the inside of the crossed knee and pushing through it.
• -Holding the position tensely instead of breathing into it.