Yoga · Beginner

Ankle On The Knee

This is a lying stretch that targets the piriformis and deep glute muscles — the same muscles that get tight from too much sitting and can contribute to hip and lower back pain. You cross one ankle over the opposite knee and gently pull both legs toward your chest, creating a figure-four shape. It's one of the most effective ways to loosen up the outer hip without putting any weight on your joints. No equipment needed, and the floor does most of the work.

1. 01

   Lie on your back on a firm surface with your knees bent and both feet flat on the floor.

2. 02

   Lift your right foot and rest your right ankle on top of your left thigh, just above the knee — not on the kneecap itself.

3. 03

   Flex your right foot by pulling your toes back toward your shin, which protects your knee and deepens the stretch.

4. 04

   Reach both hands around the back of your left thigh and lace your fingers together.

5. 05

   Gently pull your left leg toward your chest until you feel a stretch in your right hip and outer glute — stop well before any sharp pain.

6. 06

   Let your head rest flat on the floor and let your neck and shoulders go completely loose.

7. 07

   Breathe slowly and hold for 20 to 30 seconds, then lower both feet back to the floor and switch sides.

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  Placing the ankle on the kneecap — the ankle should rest on the thigh just above the knee, never directly on the joint.

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  Forgetting to flex the foot — a floppy, relaxed foot puts twisting stress on the knee; pull your toes back toward your shin.

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  Yanking the leg in hard — if you feel a pinch in the hip or sharp discomfort, you've pulled too far; ease back until the sensation is a dull, tolerable stretch.

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  Lifting your head and tensing your shoulders — if your chin is pointing at the ceiling, consciously lower your head and let your shoulders melt into the floor.

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  Rushing through the hold — a two-second pull does almost nothing; the muscle needs at least 20 seconds to begin releasing.