Place hands on ground and place your head between them so each point forms a triangle on the floor. Allow your weight to come onto your head and hands while your feet come off the ground. Place your knees on your elbows. Once you are at this position slowly take your knees of your elbows and raise your legs to the ceiling. Pike your legs up so that your torso is fully extended (thighs parallel to the floor) and then slowly lower your knees back down to your elbows. That's one rep.