Start on your hands and knees with your hands under your shoulders and knees under your hips.
Begin arching 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.
Leading with your heel, lift one leg up behind you, keeping your knee at 90 degrees.
Think about pushing the sole of your elevated foot up towards the ceiling.
Extend as far as able ensuring you do not arch your back or twist your hips as you do this.
Next, bring your knee to the outside, ensuring your foot stays aligned with your hip.
Hold this position.
Control the movement as you bring your knee back down towards the floor, then repeat.