Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs extended, then bend knees and bring soles together, allowing knees to fall open. Hold your feet or ankles. If lower back rounds, elevate hips with a blanket or block. Lengthen your spine, roll shoulders back, and open your chest. Let gravity gently pull knees toward the floor, feeling a stretch in your inner thighs and groin. Avoid pushing knees down. Optionally, hinge forward at the hips, maintaining a long spine and avoiding upper back rounding. Breathe deeply, allowing knees to relax further with each exhale. Hold for 30 seconds to 2 minutes, then release.
Support your knees with a block or towel to ease into the stretch. Maintain a long, upright spine throughout the pose. Fold forward from your hips, keeping your back straight, only as far as comfortable.
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