THREAD THE NEEDLE
Bend both knees keeping the thighs parallel and hip-distance apart. Next, cross your right ankle over the left thigh flexing through the right foot to stabilize the ankle and knee joints.
Draw your left knee towards your chest and thread your right arm through the triangle between your legs, clasping your left hand around your left thigh. Make sure to relax through the upper back and neck as you work on opening the hip. As you continue to draw the left knee in towards your chest, at the same time, press your right knee away from you.Take 5 deeps breaths and then switch to left side.
The combination of movements should activate a perceptible sensation of opening in the hip.