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10. Cross-legged Sitting

This technique helps you find the base of your body at your pelvis while promoting hip mobility and flexibility. 

When in this position you have a chance to really feel your “sit bones," the 2 bones at the bottom of your pelvis. They have a round shape and allow you to rock forward and backward which adjusts spinal positioning and posture. 

Cross-legged sit while relaxing, reading, watching tv, or doing stationary activities supports your postural alignment and breathing restoration. You may also utilize cross-legged sitting with intentional breathing to integrate your abdominal muscles.

You may or may not have done this restorative posture in a while so using props such as a cushion is welcome here.

Instructions:

  • If possible, sit on a firm but comfortable surface with your legs crossed in front of you, without back support. However, if you need back support for comfort, maintain proper pelvic alignment and prevent muscle cramps, use it. 
  • If needed, sit on a cushion or slightly elevated surface to make this more comfortable. 
  • You may incorporate intentional breathing here, inhaling softly slowly and full through your nose and exhaling through pursed lips feeling your ribs lower into your belly and lower abdomen draw in. 
  • Spend 1-4 minutes in this position or longer if comfortable.
  • Perform this posture 2x day for 7 days. *Unless otherwise directed.

 

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