Roll over onto your stomach with your forehead resting on your
folded hands. Point your toes inwards. Take a deep breath and exhale
slowly through your mouth. Now tighten your buttock muscles. Hold
those muscles tight for two seconds and then let go. Do this exercise
two more times.
The purpose of this exercise is to release tension in the buttocks
area, and pointing your toes inwards helps you to isolate your buttock
muscles from your leg muscles. Some people may sense or experience
a slight cramping in the soles of the feet. If this happens to you,
rotate your feet so they are pointed outwards.