Lie on your back; feet together and hands relaxed alongside the body.
Breathing in, lift the right leg with a smooth and continuous movement. Lift the leg as high as possible without bending the knees.
Keeping the left leg pressed to the floor, flex your right foot so as to put a footprint on the ceiling.
If you want more of a stretch, wrap your hands around the right leg to bring it closer to you and then release the hands.
Tighten your abdomen by pulling the navel area inward. Keep breathing.
Raise both arms up and point them towards the right foot.
Breathing in, raise the upper torso from the ground and reach for the raised foot without actually holding onto the foot. Keep the abdominal muscles tight.
Hold.
Breathing out, slowly bring the upper torso, the arms and the right leg to the ground.
Repeat the whole sequence with raising the left leg.
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