Why You Can't Sit Cross Legged (And How to Fix It)

Are you struggling to sit cross-legged comfortably? In this video, we'll show you some tips on how to sit cross-legged comfortably and fix any problems you may have with your hip muscles and hip mobility.
Sitting cross-legged can be tricky, but with these tips and tricks, you'll be able to sit cross-legged comfortably in no time at all. We'll discuss the different reasons you may be struggling and provide solutions to fix the problem. After watching this video, you'll be able to sit cross-legged comfortably and enjoy your time in the comfort of your own home!
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
If you can't sit with crossed legs (sometimes referred to as 'sitting indian style'), then this video is for you. You'll learn several exercises to improve hip mobility so you can sit with legs crossed. You'll stretch and strengthen your inner thigh muscles and outer hips. You'll also learn little stretches you can do throughout the day so you can gradually get better at sitting criss cross applesauce without hip or back pain.
#hipmobility #sitting #uprighthealth

[@Uprighthealth]

What kind of progress did you make with these exercises? Drop me a comment!👇 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips 👉Been told you have Hip Impingement? Check out the FAI Fix: www.thefaifix.com

[@bennybewildn248]

Hi I’m a 27 year old man. I used to be able to do cross cross apple sauce will I was obese and when I lost weight. Now that I’ve been driving and had a desk job and not as active, but my hips definitely feel difficult to do that position. I’m going to try this exercise as much as possible, because it’s restricted my running, jumping movement and even sitting cross cross apple sauce

[@AndrewGorny]

I just touched down! Been about 2.5 months, and I'm doing it a little more rigorous than suggested. But we are talking about I couldn't even get to a 45 degree angle. And now I got them horizontal! But I still have to stretch to get them there. I'm gonna do a few more weeks at this level until it gets easy then I'm going to repeat this routine with my feet raised on a yoga block.

[@grandmasterbitcoin5555]

This was the last needed step of my DIY hip injury recovery after a major surfing accident. I had strengthened all around my buns, core, thigh and back, but couldn’t figure out why the inside of my hips would not open. In my case, I saw massive improvement in one sitting (I will go slow). Thank you for the video-you just helped me and my family so I can get back on a board with my toddler boys again. Thank you so much.

[@laurarobichaud5747]

I am 75 and had 2 hip replacement,can I try squats?

[@user-fn1rb8pf3h]

I’ve never been able to sit like this, even as a young child. I used to have to sit in an M position instead. I’m 60 now so I’m not hopeful of being able to sit crossed legged but I’m going to practise your exercise as I get loads of pain on my outer hip and lower back. Thank you

[@dagangstamonkey6648]

did it work

[@Infodumptruck]

​@@dagangstamonkey6648porbably gonna take a bit longer to tell

[@Blaze-hq4ox]

I love your enthusiasm

[@kristenmcween5244]

Same I'm 40 now🤦🏾‍♀️

[@suzybearheart530]

Same! Even in elementary school I couldn't do it and it made my life so awkward since teachers always wanted us to sit that way on the floor. I'm 42 and I'm starting these exercises right now. I know it's going to take a long time but I'm super excited to think I might be able to get there.

[@mhschmidt01]

Works great! I’ve spent 5-6 years trying to open my hips using 90/90, half pigeon, & other stretches & strengthening moves. 3 times/ wk. Today I accomplished more with following this technique. Great & thanks.

[@Uprighthealth]

Fantastic! 🔥🔥🔥🔥🔥

[@charimilligan5326]

WOW! That is SO encouraging.. I am SO stiff & just beginning with Matt.

[@BecomingDr.H.E.R]

5-6 years????

[@lucindalaree9265]

Matt, as a former gym owner in Washington DC for 30 years and a personal trainer and yoga teacher for longer then that I have been so frustrated! Many of my highly educated clients get advice from their doctors such as “never d squats “. Avoid bending your knees or never round you spine! It’s amazing they are so resilient when I tell them you body is made to move in many ways and if you Train properly yo can do what feels right. I love you attitude!

[@Uprighthealth]

Love YOUR attitude! :) Keep fighting the good fight against institutionalized ignorance!!!

[@Augusto88359]

Matt has some life changing concepts. He’s insightful in a genius sense. My hips are improving already.

[@deswaterfall3044]

Hi I'm 73 and I watched your videos on how to squat and after not being able to do it ,I am now able. Watching this is my next challenge as I have been to places where sitting on the floor is normal and I can't get there comfortably so I will be doing these exercises, which as you say repetition is good.

[@MemerDad]

Dude, I feel like this video not only taught me so much about what I was looking for but also clear out any doubts I had regarding what I should be doing and not be doing to reach this goal. Also, very creative and practical exercises. Thank you very much.

[@satanic_rosa]

Wow! I've done a little bit of absent-minded hip-thigh stretches by myself but this really kicked it up a notch! Thanks! Gonna be sitting cross legged in no time!

[@terrieannschmearer]

I agree with Ashley B. I've never stuck with exercises from other people I watched. You have helped me out a lot.

[@Anthony-on4cm]

This is by far the best and most comprehensive video with an actual plan I have ever seen. Bravo! Looking forward to integrating this into my routine. Thank you!

[@timobrien588]

Im glad you have done this, ill be 65 soon, my son getting married at a Sihk temple and the marriage ceremony will be sitting on the floor.i have a year to get ready

[@DreamysReview]

How’s it going now?

[@PleasePay1]

Did you ever get mobile enough to sit cross legged?

[@timobrien588]

Getting closer by the week

[@tommosher5166]

I watch this fantastic guy often. He's me go to for questions and learning about our bodies. Always entertaining and funny. He makes me feel very comfortable with relatable. Please keep making me smile, laugh and learn. Thank you for sharing your brilliant self!

[@ninahowe8230]

Love your videos Matt, thank you very much. I have been weight training for 2 years and my mobility and strength have improved so much. i think that chronic pain can be improved hugely by moving consistently. Fantastic content, much appreciated for sharing your knowledge!

[@sophieoshaughnessy9469]

This is awesome. SAEL is such a great principle. I noticed that training your muscles individually and statically doesn’t make a fig of difference. This functional work is what changes how the body can move. Great program!

[@User-lv7do1ou9c]

Wow this is seriously so helpful and great. I’ve been so frustrated with traditional stretches and this literally feels life-changing trying this routine this morning. Excited to make this a part of my daily stretching and see what progress it leads to over time.

[@Uprighthealth]

Let us know how it goes!

[@peterquest6406]

Your right,I'm 60 and I need to sit down like this so I can play with my dump truck.im gonna try what you recommend and see how it goes.

[@XavierZara]

Have you tried sitting on your heels?

[@ElAzteca2012]

I’ve always thought I was the only one who was never able to sit crisscrossed comfortably, I’ve always squatted or sat on my knees, till this day

[@soukainanadir3577]

same but i can't squat too it's so painful for me

[@sophieoshaughnessy9469]

This is awesome. SAEL is such a great principle. I noticed that training your muscles individually and statically doesn’t make a fig of difference. This functional work is what changes how the body can move. Great program!

[@JAYYDEE11]

You’re funny and informative… instant subscription ❤😂 and this made me feel normal. Not being able to sit cried cross is upsetting

[@deborahshields729]

Thank you so much for this video! My husband and I are in our late 60s. We follow the work of Katy Bowman and try to incorporate as much movement as we can in our days. We switched to Minimalist Shoes, sleep on a futon that's only a few inches off the floor, and sit on the floor to eat dinner. But my husband still has some tightness in his hips, so this video will be very helpful to him!

[@charimilligan5326]

Wow, while I was reading this I thought I wrote it... so similar.. Hubby & I are in our 60's, Katy Bowman, looking at the shoes, etc etc... we are WORKING on all of this too.. Blessings on your flexibility & strengthening. :)

[@leelim8679]

Used to be able to sit criss cross. Then I fell last year and have been having difficulty, no matter how much stretching I do. Will definitely try!! Thanks!!!

[@JDBoelter]

I enjoyed this enormously and got a lot of good info out of it. Keep up the great work.

[@themelons222]

Thank you for this video, I have been using hip opening yoga videos for an hour everyday, and the stretches you showed, helped me so much more with just following your exercises in one video. Thank you for taking your time to share

[@chowchowtales]

Thank you so much for this video. I used to be so flexible through my hips and have lost it!! I've wanted to be able to sit criss cross again so much. I will keep on doing these exercises and report back....

[@b.williams9473]

👋 HI, fellow Chowchow lover!!!!!🎉

[@dianemcq64]

Love this! And great presentation and video length! Thank you so much.

[@Deanriley]

As a kid always sat with legs in a W until I was an adolescent; and have never been able to sit cross-legged. I’m a senior and would still love to be able to sit cross-legged. Will work on these. Thanks.

[@jevvvNZ]

As always: thank you Matt for such do-able and encouraging videos. Oh my! I'm nearly 60 and a little overweight but never been more thankful for my ADHD/autism requiring me to move and sit on the floor as much as I have after watching this. You don't realise what you have until you see others needing to develop in an area. I sit cross-legged on the floor often during the day. No I am not in a culture that thinks this is normal, it's just the way I move.

[@roloduarte3100]

Awesome video, thanks for the tips.

[@sailormoon8298]

I never had a problem sitting like this till about 2 years ago, I attribute it to traveling more for my job alot of hours driving. I will try this thanks

[@jeancater1388]

Thanks! Adding this to my daily exercise and stretching.

[@KarenNISHNishimura]

Thanks for this training, Matt!

[@designedbyday1988]

Thank you sooooo much!!! I have been in pain for weeks. It was so hard to put shoes on, I couldn’t sit cross leg, getting up off the floor was so difficult. I felt 15 years older!! I have had such a release from the stretches and now my back pain has gone as it is no longer overcompensating. Thankyou!

[@lauratimmins2177]

I lost the ability of sitting cros-legged just as covid lockdown started after a month long cycling trip to Cuba even with regular stretching and not able to see my massage therapist like usual after that trip. Yikes! Also I'm a personel trainer focused on rehab for clients plus avid cyclist, hiker and weight lifter. My physio told me I was just overtly tight in places and needed more stretching and it would be sorted out over time. It's finally getting better to sit cross-legged again. I'm no yogi but do enjoy sitting on the ground. Your videos are great and help many folks! 👍

[@donnalee2310]

Wow! Excellent video! Love Boney. Will get started on this right away.

[@Uprighthealth]

Have fun!

[@daryushowell6530]

I love this video, needed this, have not sat in this position since karate class when I was in elementary and since I've let those muscles get weak. Now after doing these stretches/ exercises I am now on my way to being able to sit criss cross applesauce 🤧✊🏾😁 thanks family

[@WeenaPradhanMTL]

Thank you so much, this is very useful for me and I am gonna start this today. I have this particular issue and hoping this helps. Once again, many thanks

[@VickiKech]

For an aging warrior type like me, sitting criss-crossed for too long or too intensely aggravated muscles around/below the LCL (or MCL?). Lightening up and going a little slower fixed that, and now sitting criss-cross applesauce is an enjoyable, retainable position. Great tips, thank you!

[@Uprighthealth]

Thanks for sharing!!

[@certainlyitis]

Your comment gives me hope. Thanks!

[@joe3276865536]

I just experienced this while doing some electrical work on the floor. Seems like I need to practice sitting cross-legged more.

[@johannes8603]

Amusing and great explained. Thanks!!

[@yusufali2402]

bro am glad I came across looking for how to sit cris crossed legs videos. 15 yrs ago I was able to sit comfortably legs crossed but 10 yrs ago an car accident i been to still to this days bothers me sometimes. I know am be walking walk like toddler today but I gained so much by opening up some muscles. And from today on I will start sitting crossed legs on the floor even if I don’t have to

[@PatriciaDawn3]

so grateful for all that you do.. its given me such hope and lifts me out of the 'dark thoughts' of despair. wishing you great blessings. hiy hiy

[@trees5338]

This is what I need, thank you.

[@MarkLaFond]

Thanks for making these videos Matt. I'm unable to get on my knees to ties my shoes. My left hip is tight but my right is fairly flexible. Do you have any stretches for this specific motion or will your other stretches for tight hips help me to improve?

[@pdxoregon1]

Always love your relevant and excellent content. Wising you tons of success in 2023!🎉🎉🎉🎉

[@Uprighthealth]

Thanks so much!

[@KatieKing-wz7eq]

So helpful, thank you!

[@ivansegura7211]

I had a right total knee replacement 9 March 2020, when COVID hit. The hospital closed and could not rehab my knee. I now have pain and decreased ROM in hips knees and ankles with severe back pain and spasms due to unstable/abnormal gait. I have had 2 cycles of pt with 12 months of acupuncture in between. I use to run 10 miles daily now it is painful to stand for more than a couple of minutes. This routine is difficult but I feel it all over. Thank you!

[@christineferguson3467]

Thanks for this video Matt! I have not been able to sit crossed legs for many years. Will start waking up those hip muscles today. YOU ARE AWESOME!

[@Uprighthealth]

You got this!

[@DrSackeriaSunshine]

You made this so fun. Thank you for being YOU.

[@bearteddy1992]

Thank you so much for this video, I'm 62 and have not been able to even cross my legs at the knees when sitting in a chair for years, the hard part for me is just start doing the exercises...lol. I have to keep telling myself "You can't improve if you don't do anything.!"

[@Uprighthealth]

What you're telling yourself is 100% correct! You may want to start with this video workout as a little warm-up, easy way to start working out: kzbin.info/www/bejne/ipndZaeGh6umaLs

[@gildedpeahen876]

You can do it! You just have to start, don’t be intimidated. I was a ballerina, cheerleader and figure skater and ignored a spine condition for years until 2 years ago my spine almost snapped in two. I spent 2 months hospitalized, and was bedridden for at least 4 months before and after. I atrophied and lost ALL my muscles, all my strength, most of my flexibility. I had to learn to walk again. I was literally a crippled old woman in terms of physicality. I absolutely knew I wasn’t going to settle into that and let myself lose mobility. I started out just doing stretches in bed. I started walking up to do my errands. I did physical therapy and it was the best decision I’ve ever made. Now I’m lifting small weights, and regaining my flexibility. I highly recommend asking your doctor for a PT recommendation. You’d easily get it. Then just tell them you want to work on strength and flexibility! I believe in you!

[@stevegarvey5607]

Font feel bad. I'm just 45 and haven't been able to sit like that for years

[@garrysmith5715]

​@@UprighthealthIm sorry but wen i cross my knees well 1 knee.my knee doesn't go down it like my knee is point up n the air im tying to cross it n it feals like its ripping my hip out 😢

[@dianechilds1857]

Hips OK but one knee really stiff painful with twist. I am assuming you have a video for this. Haven’t found it. Thank you. Your channel has helped my mobility so much

[@andymcclintock5245]

Super advice. Making good progress where before I was stuck. Andy😊

[@nerissa2808]

Loving your videos!

[@littleitaly1925]

Outstanding!💪

[@tombayerl1553]

In my late 50s and just starting to work on my cross-legged sit. I already mastered the squat from your video and it's surprising how often I now use that in normal everyday life... I don't know how I ever use to put stuff on the bottom shelf, scoop up leaves, or check in on my little chihuahua. Great series and well worth the bit of time and effort to pick up these skills!

[@littlethings7587]

That was so fun and still informative

[@Nick-is4xi]

I've never been able to set cross legged (in any sort of comfortable way at least) and I played sports my whole life - Wrestling, football, baseball, soccer, lacrosse. I was also an all American lacrosse goalie and played division 1. I was always more flexible than my other teammates but for some reason I have never been able to sit comfortably cross legged. I'm 32 now and just stumbling across this video.

[@brandyalexander7858]

Excellent. I love all your videos.

[@marquesbowden0130]

I lost my ability to sit criss-cross when I had hernia surgery my freshman year and othroscopic surgery on my left knee about 3 years later. Glad I came across this video so that I can try these exercises

[@12packets]

Oh my goodness! Love this! Have you anymore videos on knee pain? My knee feels as if it is going to explode when I try and bend it… can’t do any quad stretch at all! Please help! It doesn’t hurt kneeling on the floor, not too bad, just when I bend it! Please help! Thank you. Love your channel. 😊

[@daryushowell6530]

I love this video, needed this, have not sat in this position since karate class when I was in elementary and since I've let those muscles get weak. Now after doing these stretches/ exercises I am now on my way to being able to sit criss cross applesauce 🤧✊🏾😁 thanks family I'm very sore now too 😂

[@lafamillecarrington]

I hadn't realised how rubbish I was at this until I saw a programme on judging your physiological age. As a reasonably fit 66 year-old I thought I'd do pretty well - until the main way of estimating your age turned out to be standing from a cross-legged position, and I couldn't even get into the starting position! I can get into (and out of) a deep squat without any problem, so this really surprised me. I will be doing your exercises and hoping to see a little improvement over the next few weeks.

[@seth8091]

Thanks for all your great videos!

[@Uprighthealth]

Glad you like them! Your support is much appreciated!

[@elkwhistle141]

Thank you for the information. It may take me mich longer being a Senior Age person but I plan to get there eventually.

[@distaff2935]

Thank you! I have been a floor sitter for over two years, and am still stiff in this position.

[@tiptapkey]

I used to sit on the floor as a kid because I thought our couch was uncomfortable, so I basically sat criss-cross every day until I was 19. I'm now almost 50 and still have absolutely no problem sitting criss-cross. In fact, it has always felt like the most comfortable position for me and have an ottoman under my work desk so I can sit like this while I work. I have never had any back pain or much pain general.

[@kmoy]

Same. I work at a computer for most of the work day. I end up sitting criss cross in whatever chair I’m in. Sometimes I sit on the floor to mix things up

[@shannondavidson683]

It's so interesting how different every body is. For me, I was never able to sit crossed legged ever, even as a young child. I remember hating assemblies so much when I started school because I couldn't sit "cross cross applesauce".. so I had to sit on my knees on the hard floor. Lol

[@hereholdthiswillya]

Thank you. That was useful

[@user-bc9tp6tu4b]

Please continue to help me with my knees and patella tendinitis and back of the knee tightness

[@DenaElizabeth103]

YES WE CAN! 😊

[@gordonbenbow6412]

Just going through the video - inspired to do this- you made me laugh out loud at least twice - thanks

[@Ruby-if4jf]

This feels great on the hips. Thank you

[@I_good_at_alaphabet]

Thank you so much for this

[@hilversummanabagu9765]

Just within minutes of trying this workouts and I feel way better. Thank you so much for the tips. Also I appreciate the humor on the side. Laughter sure is a good medicine. Thanks again.

[@janetwolfbrook4412]

Thank you SO MUCH! I'm 65 and haven't been able to sit criss cross in years. I used to be flexible, sigh I am definitely doing these exercises! My issue is my knees: both of them hurt when I try to go downward as in the butterfly, for example. Can you suggest what will help my knees? What muscles are affected? Thank you!

[@charimilligan5326]

I SO get it... I used to be flexible back in the day... I didn't pay attention.. stopping using it.. sigh is RIGHT! :(

[@ranjitalexander8087]

You can do first some of the knee exercises available on KZbin and strengthen the muscles around your knees

[@lindabtrimmer576]

thank you!

[@Scarlata777]

Great work, very helpful and informative. Thanks a lot May I suggest if it is possible to instruct us on a very common problem, the pelvic floor muscles, that would be great. Thank you very much for your awesome work.

[@amysmiles9751]

Love your videos and your humor. It's like your reading my mind. I have hip pain and when I sleep. I had to stop using my weighted blanket I think it might have been the cause honestly.

[@Uprighthealth]

You may benefit from this: kzbin.info/www/bejne/j6KvlJunh9OIiZI

[@tinacarson4792]

I tried it 👍😀 its helping!

[@saleemahfareed4790]

Thanks for sharing

[@Rainbowdancefactory]

Amazing you are thank you!! Am now turning 70 still teach 8 groups a week. (tap/ swing / ladies fit) But can’t do Applessuce!?!! Thank you for motivating👍👍🙏🙏❣️❣️

[@UnexpectedTurnOfEvents]

This really works!!

[@Spiritual-journey9]

Timely video for me who went from easy lotus pose yoga to stiffness due to unrelated injuries. Looking forward to yoga again. Thanks a lot!

[@emazey5044]

Same! Have you improved? I'm just getting started with these exercises. Here's to us getting back to lotus, half lotus or at least cross legged! 🙌👍

[@nighttraveler9993]

I'm 28 and followed all the examples you mention with sitting in a chair, now I'm sitting all day and can't sit cross legged. Thanks for the exercises :)

[@sauconygirl]

Thanks for another inspirational video. I really want to be able to sit criss cross like I did when I was a kid but first I'd love to be able to sit upright! I'm currently slithering off the side of my office chair because my bad hip won't bend to a 90 degree angle. I'm sure you must have a video in your comprehensive library. Would you kindly point me in the right direction?

[@laurataylornyc9]

Thank you for another informative video! I have the flexibility to sit cross-legged on the floor but I have unstable patella and over the past couple of years my right knee dislocates when I do figure 4 or butterfly stretches. Do you have a video on unstable patella? I didn’t see anything specifically but maybe I can apply exercise to lower and stabilize my knee caps.

[@MerlinSingh]

Fab video. Thanks

[@jesmarluk6635]

Thank you sooo much. I’m going to follow you to get my once semi-flexible self unstuck. I’m 64 and so stiff - can’t touch my toes anymore - only halfway down my shin.

[@mindebrolis9582]

Hi, thanks for the video. I can’t understand how do I need to sit against the wall, but not tip forwards :) it only works if I almost stand. Yes I am learning to solve ATP as well from your other videos :)

[@kaithemann6719]

Great video, will implement that routine at the end of my leg day workout today hehe. Whenever i try to do a 90/90 sit and switch it to my right side my left hip gets stuck in the weirdest way and idk why because the other way around it feels great. :/

[@maryannnichols1043]

Matt, thank you so much! I’ve come to realize that my right hip is far tighter than the other. I also realized that when my right knee hurts it often means my hip is in a bad position, usually anterior tilt. But that hip is still so tight. Hopefully this is one way I can improve it.

[@user-tk2gw3mv2o]

Great video! Thanks for putting it out. Would the hip abduction and hip adduction machines have similar results?

[@akmini1]

Thank you!!!

[@sharonum]

Thank you!

[@hermanfudrucker1924]

I'm enjoying your videos and find them very informative. I am wondering though, how can hip mobility be improved when I have bone spurs? Thank you. Keep up the AWESOME work!

[@Uprighthealth]

📖Joint Pain and the ATM Theory: www.uprighthealth.com/blog/chronic-joint-pain-atm-theory

[@szymon107]

Thanks a lot 😊

[@jasonbennett720]

I love this 👍

[@diandenmark]

It's my knees, not my hips, that block sitting cross-legged (and squatting deeply) ... when the thigh and calf are pressed together, it hurts like hell - on the back of the knee. This has been true at least since I was in my 20s - I am now 75. So I have other ways of sitting on the floor, without raising the knees (which also creates pain) ... lots of alternatives! And I have never seen you address this ... but I just saw "Fix Knee Pain Kneeling...." and from there other knee focused videos - I will check them out.

[@Cakeandbuns662]

Thank you doctor.

[@SUMERUP]

Far out. Have been wanting to take this on for years.. just discovered your channel. Cristal clear explanation, but mind you, a bit too much in one time or in one video.. but anyhows.. we'll start working on it..

[@_Uh_Oh_]

Mine are horrendous at the moment, I'm unsure when it happened but I cannot sit cross legged on the floor currently and I only noticed when my daughter wanted me to do a puzzle with her on the floor the other week. I can sit with my feet touching currently and then my knees are maybe about 45 degrees and they don't enjoy being pushed downwards. They also apreciate the stretch from sitting with 1 leg up although I have to use my arm to put my leg in place lol. My own fault after 18years of office working plus then playing computer games in my evenings... So I will finally start to persevere to sort this out and thank you for the video

[@nicolemwilcox]

I have arthritis in both hips to the point that my surgeon says I should have them done now, but I am only in my laterish 30s. I really hope I am able to get to sitting comfortably on the floor with this

[@timejumpertarot1114]

Natural Instructor…instant sub

[@tpoberoi3831]

Great exercises do with patience