- 1). Lie on your mat with your legs fully extended and your arms by your sides.
- 2). Bend your legs at the knees and take hold of your feet by the ankles.
- 3). Inhale and lift your chest off the mat. Keep your shoulders broad and your gaze forward. As you lift your chest pull your feet towards the crown of your head as much as possible. You will begin to rock from the combination of lifting and pulling.
- 4). Inhale rock back and on an exhale rock down towards the floor.
- 5). Practice this pose for about two minutes.
- 6). Lower your arms and legs to the ground. Roll over to your right side and push yourself up with your left hand to return to a seated position.
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