Why this one exists
This opens the inner hips and lets the low back rest on the floor — a different sensation than a seated straddle, and easier to dose.
Set up
Lie on your back. Draw the knees toward the armpits. Hold the outsides of the feet or the backs of the thighs.
Steps
- Stack ankles roughly over knees if you can.
- Gently draw the knees apart, or rock a few centimeters side to side.
- If you cannot reach the feet, a strap or a towel around each foot works.
What you should feel
Inner hips and a settling of the tailbone. The neck stays heavy.
Skip if it hurts
Skip if lifting both legs bothers the back. Hold one foot at a time.
Common mistakes
Do not pull so hard that the tailbone lifts and the low back leaves the floor unless that feels better for you — most people do better with the tail down.