First, ensure you are in a prone position: abdomen on the floor, feet together, legs straight on the floor, arms extended forward in line with shoulders, head slightly lifted. Then lift your left foot off the floor, bringing the heel close to your buttocks. Grasp your left ankle with your left hand, while your right arm retracts to rest beside your body, palm on the floor.
Slowly straighten your left arm while lifting your left thigh away from the floor, keeping your left knee bent at approximately 90 degrees. Keep your right leg flat on the floor with the top of your foot pressed down. Release your left hand to rest beside your body, palm down. Lift your left leg off the floor, keeping it straight, and rest your chin on the floor.
Lower the left leg, spreading your feet apart. Slowly lift both feet off the floor, raising them as high as possible so your thighs also lift off the ground. Bend both legs backward, placing your heels directly above your hips. Grasp your ankles with both hands, straighten your arms, and keep your shoulders grounded without lifting them.Lower both legs to the floor, keeping them straight. Bring feet together with tops of feet pointed. Place arms beneath shoulders, hands slightly forward. Open shoulders back and tilt head back. Spread feet as wide as possible, pressing inner edges firmly to the floor. Keep shoulders lifted, arms straight, and press legs down firmly against the floor.