① Knees Together, Centered

• · Lie on your back, knees bent, feet flat
• · Knees and feet together, arms out for support
• · Let the whole back settle heavy on the mat

② Rock Knees to One Side

• · Let both knees fall gently to one side
• · Both shoulders stay heavy on the mat
• · Only as far as comfortable — no forcing

③ Rock Knees to the Other Side

• · Sweep the knees slowly across to the other side
• · Exhale as the knees travel
• · Keep the movement smooth and unhurried