Part 3/7:
From this grounded position, bring your right knee up towards your chest while extending your left leg long on the mat. Tracing circles with your right ankle assists in gently warming up the joints and relieving any stiffness. Switch direction with the circles, and on your next exhale, transition into a gentle twist, crossing your right thigh over your body to the left. This twist facilitates spinal mobility and relaxation.
After exploring one side, return to center and switch legs, pulling your left knee in and repeating the ankle circles followed by a twist to the right. These fluid movements help to release tension and promote flexibility in the hips and lower back.