Lying Crossed-Leg Pelvic Twist

Lying Crossed Legs Pelvic Twist

1. Starting Position:
- Lie down on your back on a flat surface, like a yoga mat or soft carpet.
- Extend your arms out to the sides, forming a "T" shape with your body.
- Bend your knees and place your feet flat on the ground, hip-width apart.

2. Cross Your Legs:
- Lift your right leg and cross it over your left leg.
- Make sure your knees are aligned so that your right knee is positioned above your left knee.

3. Twisting Movement:
- Slowly lower your legs to the left side while keeping your shoulders on the ground.
- You should feel a gentle stretch in your lower back and hips as you twist.
- Hold the position for 15-30 seconds, breathing deeply and relaxing into the stretch.

4. Returning to Start:
- Engage your core and lift your legs back to the starting position.
- Uncross your legs and place your feet flat on the ground again.

5. Repeat on the Other Side:
- Cross your left leg over your right and repeat the twisting movement to the right side.
- Hold for another 15-30 seconds.

6. Finishing:
- Return to the starting position with your legs uncrossed.
- Take a few deep breaths to relax your body and feel the effects of the stretch.