Seated Cross Leg Stretch
Rep Range
Time Based
Hints
Start by sitting on a yoga mat with both legs crossed in a relaxed position. Ensure your sit bones are firmly grounded on the mat. Engage your core slightly to maintain a straight spine. As you breathe in, lengthen the spine, and as you exhale, gently hinge at the hips, reaching your fingertips or hands towards the ground. Keep the movement controlled and aim to feel a stretch in the hips and lower back, even if you can't reach very far forward.
Common Mistakes
Rounding the spine excessively rather than hinging from the hips. Forcing the body forward can lead to overstretching or strain. Lifting the sit bones off the mat, which may reduce the effectiveness of the stretch.
Breathing
Take a deep inhale to prepare and lengthen the spine. As you exhale, gently hinge forward to your comfort level. Maintain deep, rhythmic breaths while holding the stretch. Each exhale can help you relax further into the position, even if the movement is minimal. Use an inhale to rise back to the starting position when done.
Muscle Focus
Primary Focus Area
Glutes