Start lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width distance apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
On an exhale, press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
While keeping your hips raised and your glutes activated, open your knees outward.
Next, draw your knees back in so that they are hip-width apart.
On an exhale, lower your spine onto the mat one vertebrae at a time, followed by your pelvis. This counts as one rep.