Lying Crossover

This move is like a slow bear twist on the forest floor. You lie flat, swing one leg across, and let your hips and back unwind while your shoulders stay planted like sturdy paws.

Instructions

1. Lie flat with your arms stretched out to the sides.
2. Lift one leg straight up over your hips.
3. Lower that leg across your body toward the floor.
4. Keep both shoulders pressed into the ground.
5. Hold the stretch, then breathe steadily.
6. Switch sides and repeat the same motion.

Benefits

• Eases tight hips and back
• Improves twisting movement
• Helps you move more freely
• Can reduce stiffness after sitting

Key Points

• Keep both shoulders down
• Move slowly into the stretch
• Keep the raised leg straight
• Breathe evenly throughout
• Stop before sharp pain

Common Mistakes

• Lifting the opposite shoulder
• Forcing the leg to the floor
• Moving too fast
• Holding your breath
• Bending the raised leg too much