Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit tall with legs extended. Bend right knee, crossing right ankle over left thigh, just above the knee. Flex right foot, pulling toes toward shin (crucial for knee and hip safety). Lengthen spine, shoulders relaxed, chest open. Gently press right knee down with your hand, using light, even pressure. Hold for 20-30 seconds, breathing deeply. Feel the stretch in the outer ankle and hip. Release, switch sides, and repeat 2-3 rounds per side.
Gently flex your foot to deepen the stretch Apply light pressure to your knee to guide its descent Elevate your hips slightly for a straighter spine Breathe deeply and slowly to enhance relaxation
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