These are SO easy to do.
Cross one leg over the other as seen in the picture.
Now, grasp your ankle, and draw it across your body towards your opposite chest. This will stretch the piriformis muscle. You should feel this stretch slightly to the outside of the hip area.
Hold this stretch for 30 seconds.
Do 2 stretches per side per set 2 sets per day to begin with, then move up to 5 per set as you get more limber. This muscle is very close to the sciatic nerve, so you do not want to pull too hard. Be careful.
You can stretch the hip area by gently leaning forward until you feel a stretchy feeling in your buttocks area. Don't lean so hard it hurts. This one is really great, because you can do this at work throughout the day or at home without any need for space, or even having to vacuum the floor. *grin*
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