Bring the right leg in towards chest, place the strap at the front of the heel, and straighten the leg with the foot reaching for the ceiling holding the strap with straight arms. If you can hold your toe with a straight leg, do so instead of using a strap.
Reach both heels away from you, contract both quadriceps, and lift the bottom of your belly.
Draw your right hip away from your right shoulder to balance the sides of your waist.
Hold for 3 to 9 breaths. Repeat on left leg.