Yoga is excellent for improving mobility and balance. A thigh stretch is wonderful for those benefits but can be challenging when done standing. This variation gives you all the benefits but with all the support by being practiced from the chair.
Start by sitting in the chair. Move over towards the side edge of the chair and move the outside leg back behind you. Keep moving the foot back so that the knee moves down toward the floor. You want the knee as close to the floor as you can rather than pointing forward.
Listen to your body to find the range of motion where you begin to feel the stretch.
Once you feel the stretch, you can just stay right there. Or if there’s more room for the stretch take a yoga strap, neck tie, scarf, or towel and put it around your ankle. Use your hands to draw the ankle up and off the floor. You can adjust this to make the stretch more or less intense.
You can hold onto the chair with the other hand to stay steady on the chair.
Sit up nice and tall, stretch through the spine at the same time that you're stretching the thigh.
Stay here as long as it feels comfortable for you. Bring in the mindful breath, really lengthening and opening that muscle in your leg.
If this variation is not challenging enough for you, check out the standing variation or this standing variation with support.