Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring your hips and knees are together. Gently push your spine into the mat and bring your legs into tabletop position, ensuring your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line with) the floor. Rest your hands gently on your knees.
On an exhale, tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulder blades, and upper back off the mat. Be sure to keep your back flat on the mat. At the same time, extend your arms by your side with your palms facing down, ensuring your arms are parallel to (in line with) the floor. Straighten your legs so they're directly above your hips; it's OK to have a slight bend in your knees. This is your starting position.
On an exhale, lower your right leg toward the mat as far as you can go while keeping your back flat on the mat. On an inhale, lift up your right leg to return to the starting position.
Exhale and lower your left leg toward the mat as far as you can go while maintaining a flat back. On an inhale, lift up your left leg to return to the starting position.
Continue alternating between the left and right sides for 50 seconds.