1. Starting Position: Sit on the floor with your legs extended in front of you, ensuring your back is straight and your core is engaged. You can sit on a mat for comfort. 2. Foot Positioning: Bend your knees and bring the soles of your feet together to form a diamond shape with your legs. Your knees should fall out to the sides. 3. Hand Placement: Place your hands behind you on the floor for support. Your fingers should point towards your body. 4. Movement: - Lift your right knee toward your chest while keeping your left foot flat on the ground. - Hold this position for a second, feeling the stretch in your hip. - Lower your right leg back to the starting position. - Repeat the movement with your left knee, lifting it toward your chest. 5. Repetitions: Continue alternating between your right and left knee for a total of 10 to 15 repetitions on each side. 6. Breathing: Inhale as you lift your knee and exhale as you lower it back down. 7. Tips: - Keep your movements slow and controlled to maintain balance. - Focus on your core to help stabilize your body. - If you feel any discomfort, stop the exercise and adjust your positioning.