Crossed Legs Stretching Exercise

Video Transcript

"Hi, my name is Maryam Askaar and I'm with Expert Village and today we'll be doing a stretch class. So next I want to work on opening up just gently and easily through the hips. We're still warming up; we're still getting started ok. So this time I'm going to have you pull up and out of your waist. You're going to pull your abs in and you're going to lengthen over the legs. I'm going to show you this again because it's very important that you think about getting longer before you reach over ok. So you can allow the spine to bend just a little bit, that's perfectly fine. If you want to work on a flat back, if that's something that comes easy for you then you can do that as well. My main concern is that you're pulling up and out of your waist first thinking about getting longer, longer reaching, abs pulled in, knees stay down and then you release the head. So you're going to hold it here, deep inhale, deep exhale feeling the body get longer. Lengthening, pulling up and out of the waist so I'm continuing to lengthen pull up and out of the waist. Deep breath, deep inhale, as you exhale go deeper into the stretch. If you feel this becomes uncomfortable for whatever reason, I want you to come up and then take it back over. Inhale, lift, lift, lift and exhale reach over. If you're comfortable with holding it you can just hold it as well, that's fine. Breathing here keeping the knees down, extending out of the waist, deep breath. One more deep inhale one more deep exhale. And slowly pulling the abs in as you walk yourself up. So one more time I want to go over, once you're over I want you to pull the abs in. Use the hands to control the movement up good."