Start on your hands and knees with your hands under your shoulders and knees under your hips.
Begin dishing your back by pushing your tail bone out, making a dish with your spine.
Then, round your back by tucking your tail bone in.
Find the mid-position and keep your back straight by gently tightening your pelvic floor and deep abdominal muscles, pulling your belly button in towards your spine.
Make a circle with your knee.
Imagine drawing a circle with your knee.
Lift one leg out to your side, around to the back then back to the starting position.
Ensure you do not arch your back or twist your hips as you do this.
Repeat the movement in the other direction.
