8. Deep Gluteal Stretch

Lie flat on your back with your legs straight. Bend one knee and place the foot flat on the floor. Place the other ankle over the bent leg, just above the knee. Grasp behind the knee of the bent leg and draw it in toward your chest to feel a stretch on the outer thigh or hip of the other leg. If this is too much of a stretch and the shoulders come off the ground, either leave the foot on the ground or prop it up on a block or the wall. Hold the position for ten seconds while breathing deeply, then alternate with the other leg.

gluteal stretch modified pigeon pose sciatica
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