In cross leg stretches you can twist, side bend and forward bend while sitting with legs crossed. You can also "lift yourself up."
If you have difficulty sitting upright with crossed legs, then an option is to sit with one shin folded to the outside of the thigh in a semi-kneeling posture. This is also a good option if you have difficulty bending forwards with legs crossed.
While sitting cross legged you can practice backward bending and forward bending the spine. Start by lifting and lowering your tailbone so that your lumbar spine alternately bends backwards and forwards, then carry the bending actions up into the thoracic spine. This is a great way to build pelvic awareness.
While sitting with legs crossed you can twist your spine with the help of your arms. Or you can put your hands together in prayer in which case you have to use the muscles of the waist and ribcage (the obliques and intercostals) to drive the twist.
You could also stretch the shoulders.
You can stretch the shoulders while sitting cross legged by clasping the hands and reaching the arms rearwards behind the back. You could also touch them together in prayer behind your back.
You could also stretch the shoulders with the arms in front of the body using the eagle pose shoulder stretch. Another option is the cow face arm position.
To stretch the back of your hips you can bend forwards while sitting cross legged.
While bent forwards try increasing the forward tilt of you pelvis. Push your pubic bone down and back. Pull your tailbone forwards and up. So that your hip muscles are active, try pressing your feet downwards into the floor.
Try to make your arms feel long. Reach your shoulders forwards and make your palms feel open. To add a slight twist lift one arm while pressing down with the other hand (not shown.)
To add a side bend for your spine, reach your arms to the side while bending your upper body sideways. Bending to the left try to expand the right side of your waist and ribcage. You could work on reaching your right-side-ribs away from your pelvis while pulling your left-side-ribs towards your pelvis.
Another option for the cross legged seated yoga pose is to bend forwards and reach an arm across the chest to the opposite side. Then sink the shoulder and ribcage on the side of the arm you are stretching.
Reach the other hand forwards.
From the shoulder stretching position you can bend the elbow and use the shoulder to press it into the floor so that the ribcage lifts.
Then put the hands together in prayer and use both shoulders to drive the twist.
A very simple cross leg stretch is to reach your spine and arms upwards. Work at lifting your ribs up away from your pelvis. Draw you head away from your ribcage. Reach your shoulders up and at the same time make your arms and fingers all feel long.
So that you get a better feel for the action you can relax arms and spine while exhaling then continually lengthen upwards while inhaling.
To practice lifting up with legs cross start by setting up the arms and shoulders.
Spread the shoulder blades then pull the arms inwards to activate the latissimus dorsai muscles. Prevent arms from rotating inwards. To use the lats to help you lift your body, create a downward pull on the arms, at the same time pulling the hips upwards. First lift just your hips and when you are comfortable holding this position then try lifting one foot, then both feet.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
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Frictional Arm and Leg Strength
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IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
When doing yoga poses or exercises for balance, stability and responsiveness are basic requiremenets for finding and keeping balanced.
Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
Serratus Posterior Inferior can be used to help anchor the latissimus dorsai muscle (making it easier to do chin ups for example).
Having difficulty bending your thoracic spine backwards? Use your Levator Costarum muscles to lift your back ribs. Then use your erector spinae to bend your spine (and ribcage) backwards.
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.