You bend the knees, cross one thigh over the other and hook that foot behind the calf if it reaches, then cross the arms at the elbows, press the palms toward each other and lift the elbows while sitting down slightly.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds per side, 2 rounds each way. Cross only at the elbows if the full arm wrap is out of reach.
Skip the leg wrap with knee pain, or after knee or hip replacement without clearance. The arm wrap can pinch an irritated rotator cuff.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.