Seated Forward Cross-Leg Fold

Setup

1. Sit on the floor with your legs crossed in a comfortable position (Easy Pose or Sukhasana).

2. Ensure both sit bones are grounded evenly on the floor.

Execution

1. Inhale to lengthen your spine, sitting tall with your shoulders relaxed away from your ears.

2. Exhale as you slowly hinge at the hips, walking your hands forward along the floor.

3. Continue to reach your arms away, maintaining a long spine and keeping your chest open, until you feel a gentle stretch in your hips, glutes, and lower back.

4. Keep your head aligned with your spine, looking down toward the floor to prevent neck strain.

5. Hold this position, breathing deeply and allowing your hips to soften with each exhale.

6. To exit, slowly walk your hands back toward your body and return to an upright seated position.