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Lie on your back on the floor or a mat with both legs extended. Place your arms by your sides or out to the side with your palms down. Hold abdominal muscles taut. If you are a begier, you can bend your left leg at the knee, keeping your foot flat on the floor. After practice, when you are able, keep your left leg straight during this exercise. Bend your right leg and bring your knee up toward your chest. Extend your right leg upward toward the ceiling to a perpendicular position, or as close as you can get this position. Flex your foot to point your toes at the ceiling. Leading w...

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