Square

How to do it

Sit on the floor. Bend the right knee, shin parallel to the front of the mat. Stack the left shin on top, so the left knee rests on the right ankle and the left ankle rests on the right knee — both shins parallel, like a stacked rectangle. Most people's top knee floats; slide a block or a folded blanket under it for support. Sit tall, or fold forward over the legs for more depth. Hold, then switch the cross.

Why it's good for runners

Square targets the deep outer hip — the same region as Pigeon, but with both legs in a symmetrical position so the back doesn't have to fight asymmetry. A long hold is one of the most direct releases for the outer-hip tightness that builds up over weeks of mileage. Pair it with Pigeon on the days your hips need real attention.

Common mistakes

Don't force the top knee down to the ankle if it doesn't reach — that's where the block goes. Don't fold forward if it rounds your spine into a slump; sit tall against a wall instead. And don't tough out sharp knee pain — Square is intense, but it should be a hip stretch, not a knee strain.