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Crossed Leg Rotations

Throughout the day we need to encourage as much range of movement as possible within the body. Movements such as crossed leg rotations brings movement and life back to consistently stationary joints (spine and hips) and dynamically loosens the surrounding muscles.

Phase 1

  1. Sit on the floor with legs crossed, pelvis tilted forward, trying to prevent an outward arch in the lower back.
  2. Place and anchor the left hand on the left knee and right hand on the right knee.
  3. Rotate the upper body 10 times in each direction, imagining that the movement is being generated from the base of your spine.
  4. If possible try to make the rotations as full as possible going as far right, forward, left and back as possible. Try to keep the head relaxed and neck loose so that the head leads the direction of the movement.

Phase 2

  1. In the same crossed leg position, place both hands on either side of the left knee and interlace the fingers underneath it.
  2. Turn the upper body to the left so the chest is facing the same direction as the knee.
  3. Rotate 10 times in each direction trying to make the movement as full as possible, while continuing to face the left knee.
  4. Now turn to the right knee, place each hand either side of it and interlace the fingers underneath it.
  5. Rotate 10 times in each direction trying to make the movement as full as possible, while continuing to face the right knee..
  6. Bring the upper body central again, put one hand on each knee, rotate 10 times in each direction and feel if the movement is any easier?

Phase 3

  1. While facing forward in the crossed leg position lean and stretch forward.
  2. Stretch the arms as far forward as possible trying to get the chest to the floor.
  3. Relax and hold for 5-10 deep breaths.
  4. Now turn the upper body to the left and hold the knee, lean and stretch so that your chest touches your left leg.
  5. Turn to the right hold the knee, lean and stretch so that your chest touches your right leg.
  6. Repeat phase 1 and 2 feeling for improvement in movement.

Phase 4

  1. Change your leg position so that a different leg is on the outside and repeat phases 1,2 and 3.