One foot crosses over the opposite thigh and stands flat on the floor while the other leg folds in toward the hip. You lengthen upward, then rotate toward the top knee, using the arm as a light lever rather than a crowbar.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 45 to 60 seconds per side, 2 rounds.
Ease off if it feels like a sharp pinch in the low back rather than a broad stretch, and avoid deep twisting in later pregnancy.
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.