Start with lying on your back with knees bent, the soles of the feet on the ground and with legs held together. Place hands on your hips or waist, with your thumbs pointing for ward on the waist and palms and fingers underneath the back supporting it. On an exhalation, swing your knees and thighs over you abdomen. Raising your hips and torso, and support this position with your hands on your lower back. Now straighten your legs so that they are parallel to the floor. Then press your elbows into the floor to help you move your hips over your shoulders and bring your chest in toward your chin; feet are relaxed. Hold this position. If you are comfortable in the pose, try to touch your toes to the floor while keeping your legs extended. Then, if you can,