Step 1
Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet in a push-up position. While maintaining a neutral spine and stabilising through your abdominals, elevate your hips to create an inverted ‘V-shape’. With knees slightly bent, press your heels into the mat and tilt your tailbone upwards. This is your starting position.
Step 2
Bend your left knee to elevate your heel slightly and press your right heel into the mat, stretching your right calf. Extend your left knee to return to the starting position.
Step 3
Bend your right knee to elevate your heel slightly and press your left heel into the mat, stretching your left calf. Extend your right knee to return to the starting position. Continue alternating between right and left for the specified amount of time, inhaling for two repetitions and exhaling for two repetitions.
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