Technique
- Sitting on the floor, bring the right heel toward the pubic bone, resting the top and outside edge of the foot and shin on the floor, knee bent fully.
- Tuck the left foot toes between the calf and thigh of the right leg with the heel pointing upward.
- Shift your weight forward slightly so that the hips and knees feel evenly grounded and the feet are tucked in securely.
- Rest the hands on the knees.
- Gaze toward the tip of the nose.
Form tips
- For tight hips, sit up on a folded blanket.
- Try to keep the spine straight and don’t flare the ribs or collapse into the lower back.
- Feel that the foundation of the posture is balanced across the pelvic floor, landmarks being the two sit bones, the pubic bone and the tailbone.
Muscles
Flexibility
Primary
- Glutes
- Quadriceps
- Hip adductors
Secondary
- Pelvis
- Hamstrings
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Butterfly stretch
Beginner
Seated side stretch
Beginner
View Similar Exercises
View Similar Exercises
Cross-legged sit with arms behind
Beginner
Frog stretch
Novice
Knees to chest pose
Beginner
Child pose
Beginner
Assisted sitting straddle stretch
Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.