How to do it:
- Start lying down on you back, feet flat on the floor, knees bent up to the ceiling
- Imprint the spine, pressing the low back firm against the mat
- Bring one leg into table top (90 degree angle at hip joint and knee joint)
- Bring the other leg up to table top
- Place your RIGHT hand on the outside of your RIGHT knee
- Place your LEFT hand on the top of your RIGHT knee
- Extend your LEFT leg straight up to the ceiling
- Inhale to tip your chin to the chest
- Exhale to lift your head and and shoulders of the mat
- Inhale extend your RIGHT leg and bend your LEFT LEG while reversing your hands–hold for two beats
- Continue switching legs and arms 8 to 10 times each side.
Try to inhale when you switch legs and exhale as you extend them. It should be a quick, deep inhale and a slow exhale. Also make sure your low back always stays connected with the mat. If it starts to arch or you feel pain in the low back, take a break and reduce the length of time you practice the exercise. If you feel tension in your neck, you can continue the leg motion, but lower the head down to the mat. You can make the exercise more challenging by extending your legs out on an angle instead of straight up to the ceiling. Just remember to make sure your back stays connected to the mat.