To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted on the floor. Inhale in to the back of your ribs and cross one ankle over the opposite knee, and then exhale as you bring the bottom leg towards your chest. Hold onto the bottom thigh as you take ten breaths. Then repeat on the other side.
Things to think about
This is a very recuperative exercise. Use the breath to expand the tissues of your back. As you inhale the myofascial tissue of your back will expand and as you exhale you can pull the leg closer to you.
Make sure that your head, neck, and shoulders are relaxed and easy in this position. If holding your leg is hard, then feel free to prop your bottom foot up on a chair or couch.
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