HOW: To begin this exercise, start in a seated position with knees bent and the toes of your front leg touching your back legs knee. From here, squeeze your glutes and push your hips forward as you shift your weight onto your knees to a kneeling position. Pause for the given amount of time and return to the starting position.
FEEL: You should feel a comfortable stretch in both hips with the performance of this exercise from the starting position to the ending position.
COMPENSATION: Avoid uncomfortable pinching in the hips by propping your hips up on yoga blocks or adjusting your knee positioning as needed.