Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips. Take your knees outwards as far as you can, keeping a 90 degree angle at the knee and with feet flared out so that the insides of your feet are touching the floor. Push your hips backwards and sit in between your ankles. Rock the hips back and forth, holding at times where you feel tension. Repeat for the recommended amount of time.