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Benefits:

• Increases hip mobility
• ​Improves posture 

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Cues:

• Start in easy pose (seated with legs crossed)
• Bring you your left leg out to a 90° angle at both the hip and the knee
• Place your right ankle onto your left knee bringing the shins parallel to each other

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Common Errors:

• The spine is not in a neutral position
• The shoulders are tense

Modifications:

• The knees can be at less then 90°​​

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Cautions:

• Knee pain
• Hip pain

Alternative Poses:

• Figure four
• Figure four on the wall
• Pigeon

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Anatomy

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Lengthening:

Strengthening: