Yoga: Crossed leg forward bend
Begin in a cross-legged position bringing the right ankle in front of the left. The sitting bones firmly rooted down to the earth and the crown extended towards the sky. Inhale and lengthen the spine, exhale start to reach forward through the arms and allow the chest to reach towards the floor. Allow the hips to relax, soften the face, relax the head, neck and shoulders and relax into the pose. Maintain this pose for 5 to 15 deep long breaths. Switch legs and repeat.
Increases the flexibility and circulation of the ankles, knees, hips, lower back, erector spinae, and groin musculature. Deeply stretches the piriformis and glute musculature. Calms and quiets the mind. Improves digestion and elimination. Relieves tension in lower back.