If you have or are experiencing any of these please refrain from doing the stretch: sacral problems, hip or knee pain, especially with rotating inward, or low back pain when twisting. In addition, if you have trouble getting up or down from the floor this stretch may not be for you. As always, prior to beginning any exercise program, contact your physician, physical or occupational therapist to determine what is right for you.
You will not need any equipment for this stretch.
1. Sit on the floor with legs stretched straight in front of you. Bend the right knee and bring the heel in towards your sit bone. Cross your right foot over the left thigh and place it on the floor. Your left leg stays straight. Keep it active by flexing the foot.
2. From this position, simultaneously inhale and reach your left arm towards the sky. On the exhale, twist to the right and wrap your left arm around your right knee. Place your right hand behind the right hip on the floor to anchor down the twist. Gaze is behind you.
3. Staying in this position, inhale and reach the crown of the head to the sky. Next, exhale and, from the belly, twist a little more to the right.
Things to remember: hug the bent knee into the chest, plant the bent leg’s entire foot into the floor, keep the spine tall and long, and the straight leg’s foot flexed. Refrain from looking like the bottom photo marked NO.
Tip: if you are struggling to sit up straight because the low back is tight, sit on the edge of a folded blanket or towel. This will tilt the pelvis and keep you more easily upright.
4. Stay here for 8 full Breath cycles. Then re-straighten the legs to bring the pelvis to a neutral position, and perform on the other side.
Thanks again for tuning into the weekly stretch!
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