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If you sit with your legs crossed all the time, you make your inner thigh muscles steely. Too much of that can cause tension and pain in your knees.
Sit on floor with knees bent, legs together and feet flat. Lower knees out to sides as far as possible while keeping soles together. Clasp feet with both hands and pull heels as close to body as possible.
Good (3 points): Heels are 4 inches from your groin.
Fair (2 points): Heels are 5 to 8 inches from your groin.
Poor (1 point): Heels are 9 or more inches from your groin.
Kneel on floor, sitting butt on heels, and hinge at hips to fold upper body over thighs, arms stretched forward. Separate knees as widely as you comfortably can. Crawl upper body forward without lifting torso (as if you were going to lie on belly), until elbows are bent 90 degrees below shoulders. Hold for 8 to 10 breaths. Return to start. Do 5 or 6 reps.