- Lie on your side with your hips and shoulders in a straight line.
Bend at the hip so that your thighs are a little more open than a 90 degree angle to your body.
Rest your head on your top arm as it is stretched out overhead, or bent, whichever is more comfortable.
Place your top hand on the floor in front of your chest for extra stability.
Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep abdominal muscles to keep this alignment throughout the exercise.
- Knees together and down, lift your feet away from the mat. The rest of your body stays still.
- The inside edges of your feet stay together as you rotate the top leg open from the hip.
Give this move some effort by imagining that you have to pull your knees apart.
- Keep your feet up but do an inner rotation of your top leg that brings the top knee back down to join the bottom knee. Imagine that you are slowly squeezing the air as you bring the knees together. This will help activate the inner thighs.
- Repeat the open and close, with resistance, 6 - 8 times. Change sides.