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Step 1
Lie on your back with your legs extended, feet flexed and your arms resting at your sides. Inhale deeply. As you exhale, bend your knees and left your legs off of the ground.
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Step 2
Open your legs so that your knees are even with the sides of your body and lift your arms. Take hold of the outside of your feet and relax. Let the weight of your arms drop your legs down at your sides. This position of the yogis sleep pose is often called the "dead bug" or "happy baby pose." You can hold or begin to work on a more advanced version.
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Step 3
Hold your legs and lift your arms to center. Extend the arms between your legs and wrap them over the backs of your thighs. Grip your hands together under your lower back. As you lower your arms and bring your hands together, your knees should lower to touch the ground. Hold the pose or move to the full pose.
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Step 4
Gradually work on dropping your legs towards the ground on either side of your head. When you feel ready, lift your head gently and cross your ankles behind your head. Relax your neck and rest the back of your head on your crossed ankles.
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Step 5
Remain in the most advanced pose you can for five deep breaths. Exhale as you release your legs and hands and slowly lower your legs to the ground.
