Hold for 15 to 30 seconds. Repeat with the other leg. Sit upright on the ice. Bend the knees and bring the heels and soles of the feet together. Pull them toward the buttocks.
Place elbows on the inside of both upper legs.
Exhale and slowly push the legs to the floor. Hold for 15 to 30 seconds, relax and repeat. Sit upright on the ice with hands behind extended hips and legs. Bend the left leg, cross the left foot over the right leg and slide the heel toward the buttocks. Reach over and place the right elbow on the outside of the left knee.