Lying on your back, you hug one knee to your chest and guide it across your body toward the floor with the opposite hand, arms wide and both shoulders staying heavy. The head can turn away from the knee or stay neutral.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 60 to 90 seconds per side, 1 to 2 rounds.
Go gently with disc problems, sacroiliac irritation or recent spinal surgery, and get assessed first if twisting reproduces leg symptoms. A cushion under the crossing knee keeps the range modest.
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.