1) Lay down on the floor or yoga map as seeing in picture1. Make sure that both legs are close enough.
2) Insert your hands under your hip. Ensure that your body is still touch the floor or yoga map. (As seeing picture2)
3) In-hale as much as you can. And bound the ankles then raise your head and shoulders up. (Try to look to your toes)
(The weight must be on ankles) then count 1-15.
4) Ex-hale as long as you can. Then lay down again as same as the 1st step.
5) In-hale till as much as you can till your busts are enlarged. (In-hale and Ex-hale as mush as you can around 4 times)
6) In-hale again then raise your head up (try looking at your toes as same as picture3)
then ex-hale and raise your chest up as seeing in picture 6.
Do it around 10 sets
Source: Health Magazine, Thailand