1. Lie on your stomach with your forehead down and the inner thighs pressed tightly together. 2. Bend your knees and reach both arms back evenly, taking hold of each foot with its corresponding hand and bringing your heels to your bottom for a stretch across your knees. 3. Inhale with control as you lift your thighs and chest high off the mat. 4. Keep this muscular "lock" on the position throughout the Rocking movements. 5. Inhale slowly as you rock forward until your chest touches the mat. 6. Exhale slowly as you rock back over your thighs, massaging the front of your body.