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Begin in a seated crossed-legged position. Take hold of your right heel with the right hand, thumb pointing down. Inhaling, stretch the leg out and up. The leg is straight, the arm is straight. Exhaling, bend the knee and lower the leg. Do this 2 more times with the right leg. Return the leg to the starting position. Take hold of the left heel with the left hand and inhaling stretch the leg out and up. Exhaling, bend the knee and lower the leg. Repeat 2 more times with the left leg. Return to the starting position. Uncross the legs, reach down and take hold of both heels. Lift the feet just a few inches off the floor. Roll back slightly until you feel you have your balance. Inhaling, slowly stretch both legs out and up. Hold this position for a count of 15 - 30. Keep the breath moving. Exhaling, bend the knees and lower the feet to the floor. Release the hands.
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