Groin Stretch
To perform the groin stretch, start by sitting on the floor with both legs stretched straight in front of you. Separate your legs as wide as possible while still maintaining an upright sitting position, ensuring that your pelvis doesn’t fall back. Alternatively, you can sit on a folded towel or block to elevate your position. Place your palms flat on the floor in front of you, and gently bend forward, keeping your back straight. Only go as low as you can while maintaining proper form. Hold this stretch for 30 seconds. If it feels comfortable, you can also drop your chin and round forward, but remember to do so mindfully.
Sitting Piriformis Stretch
For the sitting piriformis stretch, begin by sitting on the floor with your feet stretched out in front of you. Bend your left leg and cross it over your right leg, ensuring that your left foot is placed flat on the floor just outside your right shin or knee. To provide support, place your left hand about a foot behind your seat. Now, wrap your right arm around your left knee or alternatively, place the outside of your right elbow against the outside of your left knee.
Inhale deeply and sit up straight and tall, elongating your spine. As you exhale, gently twist your torso to the left. Maintain this twisted position for approximately 30 seconds, while continuing to inhale to lengthen your spine and exhale to deepen the twist. Afterward, exhale and return to facing forward. To stretch the other side, repeat the same steps. You can also perform this stretch with the foot of the bent leg placed inside the other knee.