Step 1

Start by lying flat on your back on a yoga mat. Bend your knees and elevate your legs into tabletop position, ensuring that your shins are parallel to (in line with) the floor. Rest your hands gently on your knees and brace your abdominals by drawing your belly button in towards your spine. This is your starting position.

Step 2

Extend your arms above your head and extend your knees so that your legs are angled to approximately 45-degrees. Elevate your legs more to reduce the difficulty or lower your legs more to increase the difficulty. Hold this position for the specified amount of time, breathing deeply throughout and ensuring that you keep your abdominals braced to prevent discomfort in your lower back.

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