1. Begin in a seated position on the floor with legs extended in front of you.

2. Place your hands on the floor next to your hips, palms facing down.

3. Lift your legs off the floor, keeping them straight and together.

4. Lift your hips off the floor, keeping your legs and torso in a straight line.

5. Hold the position for as long as possible, keeping your legs and torso in a straight line.

6. Slowly lower your legs and hips back to the floor.