Start by lying down on your stomach with your hands alongside your torso.
With an exhale, bend your knees and try to bring your heels as close as you can to your buttocks.
Extend your hands back and hold on to your ankles. Keep your knees hip width for the duration of the pose. Inhale and use the grip you have on your ankles to lift your upper body and lower body off the floor.
Lift your heels away from your buttocks and at the same time, lift your thighs away from the floor. Your head and chest will also be lifted up. Gently turn your chin upwards.
Continue to breathe softly staying in this pose anywhere from 20 to 30 seconds.
As you exhale, release from the pose and relax quietly for a few breaths. You can repeat the pose once or twice more.
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