Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend right knee, placing right foot outside left hip, under left knee. Cross left leg over right, stacking knees. Inhale, raise left arm overhead; exhale, bend elbow towards back. Exhale, bend right arm behind back, reaching up. Clasp hands or use a strap. Lengthen spine, open chest, hold. Release and repeat on the opposite side.
Ensure your knees are stacked evenly to maintain balance and prevent strain on your joints, focusing on a stable base. Lengthen your spine by engaging your core and drawing your tailbone down, creating a neutral posture. Open your chest towards the ceiling to improve shoulder mobility and promote a feeling of expansion. Ground your sit bones firmly into the floor to stabilize your pelvis and enhance the stretch. Breathe deeply and consistently throughout the exercise, inhaling to expand your rib cage and exhaling to release tension. Keep your head aligned with your spine, avoiding tilting or straining your neck.
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