Sit down on a chair and hold your hands near the thighs. Withdraw your breath.
Release the breath as you bring the knee and ankle to the parallel position to the hip.
Stand on your legs. Let the right leg and the left leg be divided by a 45 angle degree. Withdraw your breath.
Release the breath as your left knee is bent and the right knee touches the floor.
Stand near a wall and place your entire body weight on the hands. Now fold the left knee. Hold your breath as you stand near the wall and release it when you lift the knee. Remember the ankle and knee should be in a parallel position.
Stand in the same position as in the previous exercise. Placing the entire weight on the legs, stand on the foot. Remember to release the breath as you lift the ankles up.