Bring the right leg in towards chest, hold the strap in the left hand, looped around the back of the heel coming beside the inner ankle (as pictured). Straighten the leg with the foot reaching for the ceiling holding the strap with a straight arm.
Bring the right hand to the crease of your right thigh. If you don’t need the strap, hold the outside of the right foot with the left hand.
On an exhalation, bring the right leg to cross the body to align the right foot with the left shoulder, not moving past.
Keep the right buttock and both sides of the sacrum on the ground. Activate both feet and reach the heels away from you as you contract your quadriceps.
Turn the left thigh in slightly and hug the thighs towards each other. Use your right hand to move the right thigh towards your feet as you pull your right foot towards the head with the left hand.
Hold for 2 to 3 breaths only. Repeat on left leg.