Form illustrationMobility / Bodyweight
A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions.
Bodyweight
beginner
compound
Sit on the floor and cross one knee directly over the other so the knees stack in the midline.
Walk the feet out towards the hips and settle both sit bones evenly on the floor.
Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp.
Hold the position for the prescribed time, keeping the chest open and the spine tall.
Release and repeat with the other leg and arm on top.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
