When practicing supine, the individual lies supine on the floor with legs strongly extended. A folded blanket should be used to support the head if the head does not rest comfortably. The performer should then exhale and bend the left knee while the thigh is drawn into the torso. The thigh is hugged to the belly while the front of the right thigh is heavily pressed onto the floor, pushing actively through the right heel. a loop is strapped around the arch of the left foot and the strap is hold with both hands. The performer should then inhale and straighten the knee while the left heel is pressed up toward the ceiling.
Hands are walked up the strap until the elbows are fully extended. The shoulder blades are broadened across the back. The hands are kept as high on the strap as possible and the shoulder blades are pressed lightly into the floor. Collarbones are widened away from the sternum and the back of the left heel is extended. When the back of the leg is fully lengthened, the performer should then lift through the ball of the big toe while the head of the thigh bone is released deeply. The performer can choose to stay in the stretch or to turn the left leg outward. The performer should then exhale and swing the left leg to the left. The vertical position of the leg is hold from 1 minute to 3 minutes. Hold the leg for 30s on the return of vertical release.