Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Cross right ankle over left thigh, flexing your foot. Thread right arm through legs, left arm around left thigh, clasping hands behind your thigh. Lift left foot, drawing knee toward chest. Hold for 5-10 breaths, exhaling to relax. Release, lower foot, uncross legs, and repeat on the other side.
Actively flex your crossed foot to deepen the hip stretch and ensure proper leg positioning. Maintain a flat lower back throughout the stretch by engaging your core and avoiding an arched or rounded spine. Focus on breathing deeply into your hips, allowing your exhales to release tension and enhance relaxation in the groin area. Keep your shoulders relaxed and avoid shrugging or hunching, which can restrict the stretch and cause discomfort. Maintain a neutral spine by keeping your pelvis in a balanced position, preventing excessive tilting forward or backward. Apply a gentle pull with your hands to deepen the stretch, but avoid forcing the movement to prevent injury.
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