Supine Single-Leg Knee Hug with Opposite Leg Elevated

Lie supine on the mat while keeping the straight opposite leg elevated off the floor. Pull one knee firmly to your chest, pause for 1 to 2 seconds to stretch the glute and hip capsule, and switch sides. Key points: - Keep the straight non-hugged leg hovered above the floor throughout - Flatten lower back against the floor to engage the core - Hold the knee-hug stretch for a 2-count before alternating Common mistakes: Resting the extended leg completely on the floor or arching the lower back off the mat.