Seated Lotus Pose Woodchopper

1. Starting Position:
- Begin by sitting in a cross-legged position, commonly referred to as the lotus pose. Place your feet on your thighs, allowing your knees to drop to the sides. Ensure you are sitting on a comfortable surface, such as a yoga mat.

2. Spinal Alignment:
- Sit up tall, maintaining a straight spine. Engage your core muscles to support your back and avoid slouching. Relax your shoulders away from your ears.

3. Arm Position:
- Raise both arms overhead with your palms together or interlocked. Your arms should be extended straight above your head, aligning with your ears. Ensure your elbows are slightly bent but not locked.

4. Movement - Woodchopper:
- Inhale deeply as you reach upwards, stretching your side body.
- As you exhale, hinge forward at the hips while maintaining a straight back. Lower your arms towards the ground in a sweeping motion, like chopping wood. Your posture should resemble that of a woodchopper’s movement.
- Keep your gaze towards the ground to maintain neck alignment.

5. Return to Start:
- Inhale again as you lift your arms back to the starting position overhead, returning to the lotus pose.

6. Repetitions:
- Perform this movement for 5-10 repetitions, focusing on controlled and smooth motions.

7. Breathing:
- Coordinate your movements with your breath: inhale when raising your arms and exhale when lowering them.

8. Cool Down:
- After completing your repetitions, sit quietly for a moment in the lotus pose, focusing on your breath and relaxing your body.

Important Tips:
- Keep your movements slow and deliberate to avoid strain.
- If you feel any discomfort in your knees or hips, adjust your leg position or shorten the duration of the exercise.
- Always listen to your body and only push yourself within your comfort limits.