Place your knee on the mat between your hands, closer to the right wrist. Your ankle rests towards the side, in front of your left hip. The closer your bring your right shinbone parallel to the shortside of the map, the stronger is the hip opener. Your left leg also comes down on the mat, straightening out backwards. Toes are pointing backwards as well and the footsole faces towards the ceiling. Make sure not to turn your resting leg outwards. It should rest right behind your body.
Try to plant your glutes on the ground, keeping your hip aligned.
Hip / Piriformis Stretch
Start seated on a mat or floor. Cross one leg over the other straight leg. Now twist your torso in the direction of the bent knee. Hold for 30 secs. and then repeat on the other side.
The Mermaid Stretch
1. Begin cross legged – this is the easiest sitting posture for most people.
2. Inhale to prepare, think of lengthening through the top of your head.
3. As you exhale reach one arm overhead and reach over to side bend. The opposite arm can be rested on the floor in line with your hip for additional support.
4. Inhale into your top lung to hold, think of flaring your ribs and allowing them to seperate. Think of standing down in your opposite hip, don’t allow if to rise up off the mat so that weight stays evenly distributed in the pelvis. This will increase the stretch in your Quadratus Lomborum and abdominal muscles – mainly the obliques.
5. Exhale to return to the starting position.
Cat/ Cow stretch
Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.