Cross Leg Pose

Cross Leg Pose

Wai Lana's Asana of the Week: Cross Leg Pose
This pose is a waist-reducing spinal twist. It stretches the buttocks, outer thighs, and hamstrings, too.

1. Lie on your back and extend your arms to the sides at shoulder level.

2. Inhale and raise your right leg.

3. Exhale and lower your right leg to the left. Bring your foot down as far as you can, simultaneously pressing your right shoulder down. If possible, rest the inner edge of your foot on the floor. Breathe normally as you hold for 30 to 60 seconds.

4. Inhale and raise your right leg.

5. Exhale and lower it straight down. Repeat with the left leg.

Hints…
You can either relax your crossed leg or straighten your knee. To increase the hamstring stretch, move your foot toward your hand. Relax the leg on the floor, letting it roll outward as you move into the pose. Be aware of the stretch in the waist, hips, and lower back.

Here's an Easier Way…
If your foot doesn't reach the floor, you can rest it on a cushion to help you relax into the stretch.

Benefits
• Reduces fat around the waist and hips
• Tones the legs
• Loosens the lower back and hip muscles
• Gently massages the internal organs
• Stretches out hip tension