1. Stretching the Piriformis

Lie on your back and bend both knees.

Cross your right ankle over your left knee (figure-4 position).

Gently pull your left thigh toward your chest until you feel a stretch in your right buttock.

Hold 20–30 seconds and switch sides.

2. Child’s Pose (Yoga Stretch)

Kneel on the floor, sit back on your heels.

Extend your arms forward on the floor, lowering your chest toward the ground.

Hold 30 seconds–1 minute, focusing on deep, relaxed breathing.

3. Cat-Cow Mobilization