Benefits: This exercise will train the muscles in your waist, buttocks, hips, thighs, and legs.
Note: Relax the chest and rotate the pelvis while keeping the upper body straight.
1. Stand with your feet apart and knees slightly bent, making sure that your hips don’t slip backwards.
2. Spread the legs as wide as possible and assume the horse stance so that the ligaments in the hip joint can be stretched.
3. Rotate the pelvis and hip 10 times from left to right. Concentrate on the sensation of the pelvic movement and on exhalation. Keep the knees and chest stationary.
4. Reverse, rotating 10 times from right to left.