Lie on your side with your hips and shoulders in a straight line.
Bend your knees so that your thighs are at a 90 degree angle to your body.
Rest your head on your top arm as it is stretched out overhead.
Bend your top arm and place your hand on the floor in front of your chest.
Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep abdominal muscles to keep this alignment throughout the exercise.
Keep your big toes together as you slowly rotate your leg in the hip socket so that the top knee opens. Open the knee only as far as you can.