Lie on your front with your forehead resting on the backs of your hands.
Tense your pelvic floor and abdominal muscles, pulling your belly button gently in towards your spine.
Ensure your neck is long.
Keeping this activation in your muscles, bend one knee, bringing your heel towards your buttock.
With your foot pointed, pulse your foot towards your buttock.
Repeat this pulse but with your foot flexed.
Finally, repeat one more time once again with your foot pointed.
Lower your leg back to the starting position and relax all of your muscles.
Repeat the sequence with your other leg.
Ensure you breath throughout the movement.
