Seated Crossed-Arm Under-Knee Backward-Lean

1. Starting Position:

   • Sit on the floor with your legs extended in front of you.

   • Bend your knees and bring your feet flat on the ground, slightly closer to your body.

2. Crossing Arms:

   • Cross your arms over your chest. You can place your hands on your shoulders or cross them over your upper arms.

3. Positioning Your Back:

   • Lean back gently, keeping your back straight. Your torso should create an angle with your thighs.

4. Engaging Your Core:

   • Tighten your abdominal muscles to support your back. Make sure your core is engaged throughout the movement.

5. Movement:

   • While leaning back, hold the position for a few seconds, feeling a slight stretch in your lower back.

   • Maintain a neutral head position, keeping your gaze slightly upward.

6. Breathing:

   • Breathe in deeply as you lean back, and exhale slowly while holding the position.

   • Focus on your breathing to help maintain relaxation.

7. Returning to Starting Position:

   • Slowly return to the starting position by engaging your core and lifting your torso upright.

8. Repetitions:

   • Repeat the lean back for 5-10 repetitions, holding for 5-10 seconds each time, or as comfortable.

9. Cool Down:

   • After completing your repetitions, take a moment to sit upright and stretch gently before moving on to another exercise.

Tips:

• Ensure your movements are slow and controlled to prevent any strain.

• If you feel any discomfort in your lower back, adjust your leaning angle or take breaks as needed.