1. Lie flat on your back on a comfortable surface, extending your legs and arms out to form a "T" shape with your body.
2. Keep your shoulders firmly on the floor and your arms outstretched.
3. Bring your right leg across your body, trying to touch the floor on your left side while keeping your right shoulder blade in contact with the floor.
4. As you bring your right leg over, turn your head to look towards your right hand to increase the stretch in your torso and neck.
5. Hold the stretch for 15-30 seconds, feeling the stretch in your lower back, torso, glutes, and chest.
6. Slowly return to the starting position and repeat the stretch with your left leg crossing over to the right side.
7. Ensure that you breathe deeply and steadily throughout the stretch.
Remember to perform the stretch in a slow and controlled manner to prevent any undue strain. This stretch is excellent for improving flexibility in the spine and relieving tension in the back and shoulders.
---
