Sit on the floor.

1. Pull one knee to your chest. At the same time, pull back your heel.
Try to find one more effort at the final point. Squeeze and hold on.
2. Extend your leg back.
3. Do the same with your other leg.
4. Extend it back.

Keep on permanent ankle flexion.
Keep your scapula (shoulder blades) depressed.
Keep a stable torso.