1. Lie on your back on a comfortable surface with your knees bent and feet flat on the ground, hip-width apart.
2. Keep your arms at your sides with palms down for support.
3. Keeping the shoulders and the back of the head pressed into the ground, gently let both knees fall to one side, allowing your hips to rotate. Do not force the movement; go only as far as comfortable while maintaining both shoulders on the ground.
4. Hold the position for a second, experiencing a stretch in your hips and lower back.
5. Gently bring your knees back to the center to the starting position.
6. Repeat the motion, allowing your knees to fall to the opposite side.
7. Alternate sides for the desired number of repetitions, focusing on the quality of movement and control.
Make sure to breathe normally throughout the exercise and use gentle movements to avoid any injury. This exercise is commonly used as a warm-up, cool-down, or to improve hip mobility.
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