2) On an exhale, straighten your right leg, raising your foot to the level of your right knee. Simultaneously reach your fingertips toward your right foot and pull your navel to your spine, "scooping in" with your abdominal muscles as you reach forward. Hold this position, count to 10 and continue to breathe. Focus on feeling the contraction in your abs and front thigh muscles. Lower your foot, relax your abs and repeat, this time raising your left foot. Repeat three times on each leg.
— Karen Voight
Karen Voight can be reached at firstname.lastname@example.org.