Step 1: Lie on your back with your knees bent at a 90 degree angle and your feet flat on the ground. Hold you arms by your sides with you palms facing down or to your sides. Find a good breathing pattern. Breath in threw your nose and out threw your mouth. Keep on breathing calming threw the entire exericse.
Step 2: Exhale and extend your legs straight at a 90 degree angle and point your toes. Again exhale as you lift your upper body off the ground and reach your hand towards your feet.
Step 3: Wrap your hands around one ankle. Take a deep breath in and release as you lower the opposite down about 6 inches off the ground. You will feel a deep stretch threw both of your legs. Remember to breath. Pulse the lowered leg for two beats.
Step 4: Keep your upper body off the ground and arms extended as you switch legs back and forth, remember to pulse each lowered leg twice before switching. Repeat this exercise 5-10 times.