Large cross-legged position

Tutorial

1. 1
   Starting position: Come into a tall cross-legged position and remember which leg is in front.
2. 2
   The distance between the nearer lower leg and the lap is a good hand length.
3. 3
   Push your knees towards each other until they are flush with the soles of your feet.
4. 4
   Place your fingertips in front of your shins.
5. 5
   Execution: Inhale: Stretch your back and imagine that you are growing forward and up out of your hips.
6. 6
   Tilt the pelvis forward as you exhale.
7. 7
   The focus is on movement from the hip joints.
8. 8
   The back follows the hips (the pelvis).
9. 9
   The fingertips crawl forward on the floor.
10. 10
    Hold the newly achieved position and inhale as you grow out of the hips again, etc.
11. 11
    The back can be rounded in the last third.