Stretch It: Seated T-Hip Stretch

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.


  • Sit on the floor with both legs out in front of you. Bend your left knee so it's parallel with your torso. Then bend your right knee and place it on top of your left ankle (and your right ankle on top of your left knee), coming into Double Pigeon.
  • Now use your hands to help wiggle your feet away from each other, keeping your shins in one straight line, and making a T-shape with your legs. Flex your feet, lean forward, and press your palms into the inside of your ankles.
  • Hold there for at least 30 seconds and then release. Then straighten your legs out in front of you and do this pose with your right knee on the bottom.
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