This next technique is called the number four stretch. In the world of yoga it’s called suki randrasana, which actually means to thread the needle, and you’ll see why. You can use a wall, it’s a really useful tool, bend both knees, make sure that your standing leg, your knee does not go past your toes.

Cross your ankle over your knee and actively flex your toes back this way, which is called dorsiflexion. Eye of the needle, threading the hand through the space, reach through and hold on to your shin.

Now if this seems like it would be too difficult or too advanced, don’t worry there are many other ways to do the same stretch and get the same benefit. This one feels really good, you can press your hips into the wall, even lifting your chest a little bit, to change the effect in the stretch.

You can do the exact same thing facing the wall this way. You cross your ankle, bend your knee, press your hips back, and come down into the squat. Some other postures that are done in yoga classes look like this, where you go all the way down, even letting your head go.

You can take this in many directions including down to the floor. One of my favorites that requires very little effort starts on your back with your legs bent at 90 degrees. Just to be clear, I am not close to the wall.

Right ankle is flexed and placed on the left knee. The flexion of your foot back like this engages the muscles of your shin, which helps to stabilize your knee joint. It’s a really important safety tip for hip opening in our yoga practice.

A floppy foot represents a more vulnerable position in the knee, so activate that foot. Once you’re here, try to create that natural arch under your lower back. You can even reach and feel your fingertips under the lumbar.

Once you have that space, take your right hand to your right knee and your left hand to the right thigh, pressing the entire femur bone evenly towards the wall. Once you feel the sensation of the stretch, you could gently rock side to side.

Remember to do both sides and remember to flex your foot. As you get to know your hips, you may discover one is very different than the other. One of the most beneficial things I ever learned from yoga therapy was to stop loosening my loose side and to spend more time focusing on the side that needs it more.

It may seem obvious, but when someone taught that to me, it made a huge difference in my practice, creating more balance in your hips can make your whole body feel much better.