• Inhale, press the lower back into the ground using pelvic tilt, and lift the leg(s) up to the desired angle, using the muscles of the navel and mulbandh.
• Exhale as you lower the leg(s) down.

• Use the power of the inhale to lift the legs up: use the strength of the abdominals on the exhale.
• Do not let the lower back arch up.
• Do not let the legs drop down.
• If you don't have the strength to keep the legs straight, it is better to bend the knees.
• Or use the hands under the small of the back as leverage, to avoid arching the back.

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