Seated

Sit on the floor with your legs crossed comfortably in front of you, each foot resting under the opposite knee.

Rock gently from side to side to settle your sitting bones evenly into the floor, sitting up on the front edge of a folded blanket if your hips feel tight or your knees float high.

Stack your spine tall over your hips, draw your lower belly in to support the low back, and let your shoulders relax down away from your ears.

Rest your hands on your knees or thighs and soften your knees outward toward the floor without forcing them, keeping the stretch gentle on your hips and knees.

Breathe slowly and evenly through your nose, lengthening a little taller on each inhale, and hold here for 5 to 10 breaths.

To release, uncross your legs slowly, stretch them out in front of you, and switch which shin is in front next time to balance both sides.