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Step 1
Begin on your hands and knees on the mat. The knees should be directly under the hips, and the wrists should be directly under the shoulders. Keep the back straight. Flex your feet and place the toes under.
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Step 2
Lift one knee at a time to get into plank position. The knees should be straight and the back should be straight and inline. The weight should be distributed on the toes and the palms.
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Step 3
Shift one hand to the center and lift the other balancing all the weight on one hand. Turn the shoulders to be perpendicular to the floor. Gently roll to one side and shift the weight to the outside edge of one foot. The body should now be a straight diagonal from the feet up through the head.
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Step 4
Lift the upper foot not holding any weight and bend the knee to place the foot on the other knee once balance is achieved.
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Step 5
Grab the big toe of the bent leg and upon exhalation stretch the upper leg straight toward the ceiling while keeping hold of the big toe. The top leg should now be perpendicular to the floor. Hold for 15 to 30 seconds before returning the lifted leg to rest on the other knee.
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Step 6
Relax from the position by returning to the plank pose and repeating on the other side.
