Some people may find difficulty raising their legs from the starting position while keeping them straight. Under these circumstances, there is absolutely no reason why you should not bend your legs in the starting position to make it easier to elevate them. The method is as follows: Lie flat on the ground facing upwards. Bend your legs and place the soles of the feet flat on the ground with the knees pointing upwards. Then raise your trunk to the vertical position by contracting the abdominal muscles and pushing the lower back with the hands and arms. Keep the legs bent. Adjust the position of the trunk so that the chest presses firmly against the chin. Place the hands on the side and rear of the ribs with the elbows on the ground. When you feel sufficient stability then slowly straighten the legs to attain the final pose.
Retain the breath either inside or outside while raising and lowering the body. Breathe slowly and deeply in the final pose.
Be aware of the smooth execution of the raising and lowering of the body while adopting the final pose and then resuming the starting position.
In the final pose be aware of the slow and deep breathing. If you wish you can feel the breath moving in and out of the throat region and charging the thyroid with vitality.