1. Start on your hands and knees on the floor, keeping your hands aligned under your shoulders and your knees under your hips.
2. Spread your knees as wide apart as comfortable, keeping the inside of your calves and feet on the floor with your toes pointing outwards.
3. Shift your weight back toward your hips, pushing gently backward until you feel a stretch in your inner thighs and groin. The stretch should be comfortable and not painful.
4. Hold this position for a few seconds, breathing deeply and maintaining an even distribution of weight between your hands and feet.
5. Gently rock forward, shifting your weight towards your hands, relieving the stretch slightly.
6. Rock back again into the deeper stretch, holding for a few seconds.
7. Repeat this rocking motion for the desired number of repetitions, typically around 10-15 times.
8. To end the exercise, carefully bring your knees back together and return to a kneeling position or a comfortable seated posture.
