HOW: Begin in a side lying position with your knees bent on top off one another. Distribute your weight onto your knee and forearm facing the floor. Once in this bottom position, you will reach in front of you as far forward towards the floor. Then side bridge up by pushing your bottom knee into the floor to lift your pelvis up, as you lift up your top knee should spread open as well (you can keep your feet together). When you are elevated your bottom knee, hip, and shoulder should all be in one line. Slowly return back to the starting position by reaching forward and repeat.
FEEL: You should feel the side towards the floor working, from your outer hips to outer core, to the shoulder that is against the floor.
COMPENSATIONS: Avoid sagging your pelvis as you bridge up into this position.