Kneel on the floor. Now the torso leaning forward and elbows resting on the ground. The hands are intertwined. Keeping back straight, the head is in the extension of the spine. The feet set up so that only the toes touch the ground. Now the left leg to lift so far up, that the thigh is parallel to the ground. In this case, the leg bent. The Position about five seconds, then the leg lowering and leg lifting. The page ten times to repeat.