Criss Cross

Equipment:

Mat

Prop:

None

Difficulty (1-5):

3

Repetitions:

5 (sets)

Main Body Position:

Sitting

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with legs in front, knees straight, feet shoulder width apart
  • Point feet
  • Hold outside of each ankle
  • Bend knees and draw heels close to pelvis
  • Rotate pelvis until feet lift off mat and legs can outstretch, knees straight, legs together
  • Let go of ankles and widen arms, so hands are in peripheral vision
  • Hands shoulder-width apart, palms down
  • Legs outwardly rotated

Cues 💡

  • Move one thigh above the other in a “criss-cross” movement
  • Maintain height/angle of legs and torso
  • Watch tendency to gradually lower torso toward mat

Breathing 🫁

  • Inhale (nose) for as long as possible
  • Exhale (mouth) as deeply as possible

Modifications 🔧

  • Bring hands down to mat or floor, beside hips