Inhale as you grasp your right knee with both hands while counting to seven silently.
Exhale bending arms at elbows and pulling the right knee upward toward the head and extending the left leg to a position parallel to the floor but not resting on it while counting to seven audibly.
Inhale as you bring both knees to center and switch both hands to your left knee while counting to seven silently.
Exhale bending arms at elbows and pulling the left knee upward toward the head and extending the right leg to a position parallel to the floor but not resting on it while counting to seven audibly.
Repeat seven times.