• Start by hanging in a hollow body position
• Arms and shoulders glued to your ears
• Pull your thighs to your chest, and pull your heels to your butt
• And ascend the knees until they touch the elbows, or pass the elbows if your knees are glued together
• Keep the head in during entire movement

Note: Ideally the knees would pass the elbows by keeping thighs and knees together