Start in a neutral seated position.
Shift forward to the front of the chair keeping your back straight.
Place your sitting bones at the front of the chair.
Extend both legs out, keeping control of your hands beside you.
Cross one ankle on top of the other, slowly drag your ankle along your shin all the way to just above your kneecap.
Now bend the bottom knee, keeping your back straight.
You can now reach your foot without having to flex the spine.
To come back from this position, place your hands beside you to control the descent.
Straighten the bottom leg, and slide the other ankle along your shin, unfold your legs, bend your knees, and seat yourself back into the chair.
