Lying Crossed-Leg Twist
Relieve tension with the Lying Crossed-Leg Twist! Gently stretch your lower back and hips for better flexibility.
Muscle Groups
Primary
Secondary
Instructions
Lying Crossed Legs Twist
Positioning
1. Start Position: Lie flat on your back on a mat with your legs extended straight in front of you.
2. Cross Legs: Bend your knees and cross one leg over the other, resting your foot on your opposite knee.
Movement Instructions
1. Arms Position: Extend your arms out to the sides, forming a T-shape with your body. Keep your shoulders flat on the mat.
2. Twist Your Lower Body: Slowly lower your knees to one side while keeping your shoulders pressed against the mat. This should create a twist in your torso.
3. Hold the Position: Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
4. Return to Start: Carefully lift your knees back to the starting position and switch the position of your legs. Cross the opposite leg over the other.
5. Repeat the Twist: Again, lower your knees to the opposite side, holding for 15-30 seconds.
Tips
- Keep your movements slow and controlled to avoid straining your back.
- Focus on maintaining a flat back on the mat; if your shoulders lift, reduce the range of motion.
- Remember to breathe deeply throughout the exercise to enhance relaxation and effectiveness.