Lie on back. Cross one ankle over the opposite knee (figure-4). Pull the bottom thigh toward you. Hits the piriformis — the muscle whose tightness is the #1 cause of "sciatica that's not actually sciatica".
Secondary muscles
hip flexors
lower back
Form cues
1Foot of crossed leg stays flexed (protects the knee)
2Pull the bottom knee in, not the crossed shin
330-sec hold, both sides
Common mistakes
⚠Pulling the shin instead of the thigh (knee stress)