Strengthen Flexibility with Seated Knee Over Tuck

Seated Knee Over Tuck

Rep Range

Time Based

Hints

Start by sitting on the ground or a yoga mat, ensuring you have a stable base with your sit bones grounded and your spine elongated. As you lift one leg and place it over the other leg, make sure the foot of the lifted leg is firmly placed beside the thigh of the extended leg. Engage your core muscles to maintain balance and stability. Using both hands, gently pull the bent knee towards your chest. Ensure the leg being stretched remains straight, with only its heel touching the ground. It's essential to maintain an upright posture and avoid rounding the back. Keep your shoulders relaxed and down away from your ears.

Common Mistakes

Avoid over-pulling the knee, which can cause strain in the hip joint or lower back. Ensure you don't let the heel of the stretched leg lift off the floor, as it provides stability during the stretch. Avoid rounding the back; this can reduce the effectiveness of the stretch and could lead to discomfort or strain. It's important not to force the knee to come too close to the chest, especially if there's any resistance or discomfort.

Breathing

Begin with a deep inhale as you prepare to lift and cross your leg. As you pull the knee towards your chest, exhale slowly and deeply. While holding the position, maintain steady and relaxed breathing. Inhale again as you release the leg and prepare to switch sides, continuing with the same breathing pattern.

Muscle Focus

Primary Focus Area

Glutes