Sit on the floor with both legs extended straight in front of you.
Bend your right knee and cross your right foot over your left leg, placing it flat on the floor outside your left thigh.
Place your right hand on the floor behind you for support.
Twist your torso to the right and place your left elbow on the outside of your right knee to deepen the rotation.
Lengthen your spine upward with each inhale and twist slightly deeper with each exhale.
Hold for 20-30 seconds, then slowly unwind and repeat on the opposite side.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 20-second holds per side | Form mastery, neural adaptation |
| Intermediate | 3 sets of 30-second holds per side | Hypertrophy, moderate loading |
| Advanced | 3 sets of 45-second holds per side | Strength, high intensity/volume |