-Begin in supine on the mat with the knees bent and shins parallel and hands behind the head or lightly supporting the neck (not pulling).
-Inhale to prepare.
-Engage the deep abdominals (Transverse Abdominis) and curl the head, neck, and shoulders off the mat into a compact, relaxed chest position.
-Lift the legs to a tabletop or a comfortable height with the shins parallel to the floor, Keep a slight curve in the lower back and maintain length through the spine.
-On the exhale, extend one leg long while pulling the opposing knee toward the chest, keeping the movement within the range of your control. The torso should remain at a fixed angle, and the chest should stay lifted without collapsing.
-Inhale to switch sides: pull the opposite knee in and extend the other leg.