Cross-Legged Sit and Stretch

Benefits:
Physical: Opens hips and thigh abductor muscles
Emotional: Centers
Rx For: Meditation pose


1. Sit cross-legged and breathe in and out three times. Place your hands on the floor in front of you and lift your hips.
2. Then drop them back several inches behind where they just were, creating a larger diamond between groin, knees, and ankles and flattening out the front of the pelvis.
3. On the inhale walk your hands out in front of you only as far as you can go without rounding your back. The spine should be absolutely straight as you begin to feel a warmth zip down your back in the lowest reaches of the seat and tail.
4. After a few comfortable breaths, try walking your hands out father to stretch your shoulders and upper back, staying for several breaths.
5. Walk yourself back and then switch sides by placing the opposite ankle in front. This is guaranteed to open up your hips, lower back, and shoulders.

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