To do this exercise you will need a mat. Start by lying on your belly with your legs long beneath you. Use your hands to make a pillow for your forehead. Inhale as you reach your through your big toe, which puts gentle tension and support through the hip flexor. Then exhale as you bend your leg and reach your heel towards the ceiling. Inhale to release your leg to the floor and exhale as you reach the other leg to the ceiling.
Things to think about
The length of the front of the pelvis is key in this exercise. Be sure that the pubic bone stays connected to the ground as you bend each leg.
Because this exercise alternates the use of the legs, it is important to use the deep lower abdominals to support the pelvis.