Lying Crossed-Leg Pelvic Twist

Lying Crossed Legs Pelvic Twist

1. Starting Position:

   • Lie down on your back on a flat surface, like a yoga mat or soft carpet.

   • Extend your arms out to the sides, forming a "T" shape with your body.

   • Bend your knees and place your feet flat on the ground, hip-width apart.

2. Cross Your Legs:

   • Lift your right leg and cross it over your left leg.

   • Make sure your knees are aligned so that your right knee is positioned above your left knee.

3. Twisting Movement:

   • Slowly lower your legs to the left side while keeping your shoulders on the ground.

   • You should feel a gentle stretch in your lower back and hips as you twist.

   • Hold the position for 15-30 seconds, breathing deeply and relaxing into the stretch.

4. Returning to Start:

   • Engage your core and lift your legs back to the starting position.

   • Uncross your legs and place your feet flat on the ground again.

5. Repeat on the Other Side:

   • Cross your left leg over your right and repeat the twisting movement to the right side.

   • Hold for another 15-30 seconds.

6. Finishing:

   • Return to the starting position with your legs uncrossed.

   • Take a few deep breaths to relax your body and feel the effects of the stretch.