1 - Lie flat on your stomach and press arms onto floor.
2 - Raise torso and head.
3 - Bend right knee while moving heel towards right buttock.
4 - Move right hand back and hold foot. Palms should press against top of foot. Your fingers should point in the same direction as your toes are.
5 - Turn elbow so that it is facing ceiling.
6 - Now press your foot towards buttock – as far as possible and as comfortable as you can manage to be while doing this. Modification: If you feel any pain in knee or hip while doing this, reduce amount of weight you are placing on foot.
7 - Adjust your shoulders and keep them even. Modification: Instead of supporting yourself on your hand, you can use your forearm and elbow to support yourself.
8 - Hold position for about a minute or at least five deep breaths. Release your foot and then repeat the above steps with the left foot.