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Step 1
Stand with your feet about hip’s width apart. Hang your arms down to your sides and balance your head evenly between your shoulders.
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Step 2
Bend your knees, shifting them forward and bringing yourself down into a squat, and inhale and lift your heels off the floor until you are up on the balls of your feet. Keep your torso in a somewhat vertical position with the floor as you move.
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Step 3
Continue to bend your knees until your buttocks comes down to just above your heels. As you move into this squatting position, swing your hands back behind you in one smooth movement.
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Step 4
Push off from your toes and straighten your legs as you exhale, bringing yourself back into an upright position. As you move back to your original position, swing your arms forward until they are about shoulder’s height and somewhat parallel with the floor.
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Step 5
Continue to move down into the squat and back into the stand in a fluid and smooth motion for anywhere from 60 to 150 seconds.










