Technique
- From a seated position with the legs extended, place the right foot flat on the outside edge of the left knee or shin.
- With the right hand flat on the floor behind you, reach the left arm across to hug the right knee.
- Turn the head to the right to gaze over the shoulder.
- Take 5 breaths.
- Then unfold and repeat on the other side.
Form tips
- Hug the knee toward the centerline of the body, twisting evenly and bring the chest across to face the side, past the bent leg.
- The hand behind is there to help you keep your spine tall as you twist.
- Avoid rounding or collapsing in the lower back.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Obliques
- Spine
- Glutes
Secondary
- Neck
- Pelvis
Equipment
Appears in
Flexibility
Other disciplines
Progressions
Elbow half cross-leg spinal twist
Novice
Regressions
Sitting piriformis stretch
Beginner
View Similar Exercises
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Bound cross-leg spinal twist
Intermediate
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