Releases tension and increases flexibility in hips.
Step 1: Sit slightly forward on your chair, legs at a 90° angle, feet flat on the floor. Contract your abdominal muscles, roll your shoulders back and down, and lift your chest up.
Step 2: Reach down with both hands and interlock your fingers around your right knee cap as you draw your right knee into your chest. Keep breathing. Maintain your tall posture, keeping your shoulders back and down, chest lifted, abdominals pulled in. Do NOT slouch or round your back. Relax your right hip.
Step 3: As you inhale, sit up tall and as you exhale, squeeze your knee in. You should feel a stretch in your right hit. Stay here for 3-5 breaths, breathing into your right hip joint, then release.
Step 4: Repeat on the other side.