1 Try to hold your abdominal muscles in and tight while balancing your body on your tailbone. Hold your feet at your ankles so that they are hovering slightly above the mat, as illustrated.

2 Inhale. Then raise both legs up in a straight and fluid movement, keeping them roughly a shoulder width apart. 

3 Exhale. Then lower the legs to the starting position. Repeat this 2-3 times, and on the third repetition, hold the legs up and extended.

4 Close your legs, but keep them straight. Open them again, and then bend your knees as you return your legs to the start position. This entire sequence can then be repeated another 2-3 times.