1. Begin by sitting on the floor with your legs bent in front of you.
2. Fold one leg so that the foot is close to the opposite knee, forming a "shin box" with your legs. One knee should be pointing forward while the other is to your side. Your buttocks will be on the floor and you should feel a stretch in the glutes and outer hip of the bent leg.
3. Ensure your spine is tall and chest is open; you can extend your arms in front of you for balance.
4. From this position, you will switch the position of your legs. Lift your knees up while pivoting on your buttocks, and switch the position of your legs to form the "shin box" on the other side.
5. Make sure your movement is controlled and that you're engaging your core throughout the movement to maintain balance.
6. Alternate sides for the desired number of repetitions or time, making sure to keep your movements smooth and controlled.
Remember to breathe evenly throughout the exercise, and only stretch to the point of mild discomfort, not pain. This exercise is great for improving hip mobility, flexibility, and core stability.
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