Kryssbeinet foroverbøy
The Cross-Legged Forward Bend is a calm and deep stretch that focuses on loosening up the hips, lower back and glutes. This pose helps increase flexibility in the lower back and can also have a calming effect on the mind, making it ideal for relaxation.
Correct execution and technique
How to perform the Cross-Legged Forward Bend :
- Sit in a comfortable, cross-legged position with your legs crossed in front of you.
- Keep your back straight and take a deep breath.
- Exhale and gently bend forward from the hips, while extending your arms forward on the floor.
- Hold the stretch for 20-30 seconds while breathing deeply, then gently return to a seated position.
Common errors
Avoid these common mistakes:
- Crooked back: Be sure to bend forward from the hips, not the lower back, to protect the back.
- Too hard stretch: Do not push the body too far forward; the stretch should be gentle.
- Raised shoulders: Keep your shoulders relaxed to ensure a correct and relaxed posture.
Modifications and variations
Customize the stretch according to your needs:
- Beginner variation: Use a pillow under your hips for extra support.
- Advanced variation: For a deeper stretch, move your hands further forward and hold the stretch longer.
Reps and sets
Hold the stretch for 20-30 seconds, and repeat 2-3 times. Perform this exercise daily to improve flexibility in the lower back and hips.
Breathing technique
Breathe deeply during the stretch. Inhale before you begin to lean forward, and slowly exhale as you sink deeper into the stretch to help your muscles relax.