Lying Leg Over Knee Hip Twist Stretch
Positioning
1. Start Position
- Lie on your back on the mat with your legs extended straight and arms relaxed at your sides.
2. Bend Your Knees
- Bend both knees, bringing your feet flat on the ground about hip-width apart.
3. Cross One Leg Over
- Lift your right leg and place your right ankle over your left knee, creating a figure-four position with your legs.
4. Prepare for the Twist
- Ensure your shoulders remain flat on the mat as you prepare for the twist.
Movement
5. Twist Your Lower Body
- Gently lower your left knee out to the left side, guiding it toward the ground while keeping your right ankle on your left knee. You should feel a stretch in your lower back and right hip.
6. Extend Your Arm
- Extend your right arm out to the side at shoulder height to help stabilize and open your chest.
7. Hold the Stretch
- Hold this position for 20-30 seconds, breathing deeply and relaxing into the stretch.
8. Switch Sides
- Slowly return to the starting position by bringing your left knee back to center and uncrossing your legs. Repeat the stretch on the other side by crossing your left ankle over your right knee and twisting to the right.
Tips
- Keep your movements slow and controlled to avoid any strain.
- Focus on your breathing; inhale deeply through your nose and exhale through your mouth while holding the stretch.
- Avoid forcing any movement; only go as far as feels comfortable.
