Lay on your back with knees bent \u0026amp; feet flat on the floor. External; Spread the feet wider than the hips \u0026amp; simply let the knees drop to the outside to open the knees. Hold for 15 seconds. Internal; Keeping the feet wide drop your knees in to each other. If your knees touch move your feet wider. Hold this for 15 seconds. Repeat 3 times each.