Sit on the floor with your legs bent and feet flat on the floor.
Drop your knees out to the side and touch the soles of your feet together.
Place your hands on your hips.
Imagine your pelvis as a bucket of water.
Tighten your buttock muscles and abdominal muscles to tuck your tail bone under.
Imagine water in the bucket flowing out of the back.
Next, use the muscles in your lower back to push your tail bone out, arching your lower back.
Imagine the water in the bucket flowing out the front.
Continue this motion, tucking your tail bone under, and then sticking it out.
Your upper body should remain still and your gaze directly ahead.
Your neutral position is the midway point between the two movements.
