STEP BY STEP GUIDE:

1. Set up
Lie flat on your back on a comfortable surface. Extend both arms out to the sides at shoulder height in a “T” position, with the backs of your hands resting on the floor. Keep both legs straight and relaxed.

2. Lift your right leg
Lift your right leg and bend your right knee to approximately 90 degrees. Keep your left leg extended straight on the floor.

3. Twist to the left
Keeping both shoulders down on the floor, slowly rotate your hips and bring your right knee across your body towards the left side. Lower your knee towards the floor only as far as feels comfortable.

4. Find a comfortable stretch
Stop when you feel a comfortable stretch through your lower back, hip or outer thigh. Keep your shoulders relaxed and in contact with the floor.

5. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds. Take slow, relaxed breaths and allow your body to gradually relax into the stretch.

6. Return and repeat
Slowly bring your right knee back towards the centre and straighten your right leg. Repeat on the opposite side by bending your left knee and bringing it across your body towards the right.

Key point: Keep both shoulders on the floor as you rotate. Don’t worry about getting your knee all the way to the floor—only move as far as you can comfortably while maintaining your upper-body position.

Pro tip: Resting on the backs of your hands encourages your shoulders to rotate outwards, helping to keep your chest open during the stretch.