Place your legs up so that your hips are perpendicular to the floor and ankles are parallel to the floor. (Bend your knees at an angle of 90 degrees.) Point your arms to the side of your torso with the palms facing down. This is your starting position.
Inhale and, exhaling, raise the hips off the floor, pulling your legs towards the chest. Slightly touch your chest with knees and hold the contraction for count of 1–2. Return to the starting position.