Seated Knee Up Extended Rotation Stretch
Seated with the bottom leg folded and the top foot planted across it, turn the chest toward the raised knee, the elbow hooked outside it.
How to do it
Setup
Seated on the floor, one leg folded with the foot by the opposite hip, the other foot planted outside that knee.
Steps
- Hug the raised knee, sitting tall on both sit bones.
- Turn toward the raised knee, the far elbow outside it, the other hand behind.
- Hold, then unwind and switch legs.
Common mistakes
Rounding the back in the twist: lift through the crown before each turn. Forcing the turn with the elbow: press gently; the spine sets the range. The folded leg's hip lifting: keep both sit bones heavy.
Breathing
Exhale into the turn, then breathe evenly in the hold.
