Lying Figure-4 Rotation

1. Starting Position:
- Lie down on your back on a flat surface, such as a mat or the floor.
- Ensure your legs are extended straight and your arms are relaxed at your sides.

2. Initial Leg Positioning:
- Bend your knees and bring your feet flat on the ground, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a "figure 4" shape with your legs.

3. Support Your Stretch:
- Using your hands, gently press down on your right knee to feel a stretch in your right hip.
- Keep your left foot flat on the floor throughout the stretch.

4. Rotation Movement:
- While maintaining the figure 4 position, slowly let your left knee drop out to the side, allowing your body to gently rotate.
- Keep your shoulders flat on the ground and focus on feeling the stretch across your hips and lower back.

5. Breathing:
- Take deep breaths, inhaling through your nose and exhaling through your mouth. Hold the position for 20-30 seconds, breathing deeply.

6. Return to Starting Position:
- Slowly bring your left knee back to the center and remove your right foot from your left knee.
- Repeat the stretch on the opposite side by placing your left ankle on your right knee and following the same steps.

7. Repetitions:
- Perform 2-3 repetitions on each side, ensuring you maintain a slow and controlled movement throughout the exercise.