1. Start Position: Exhale as you slowly raise your extended leg, maintaining the position of your rotated foot.
2. Middle Position: Continue to raise your leg, concentrating on using your inner thigh.
3. End Position: Continue to raise as high as possible, without leaning your body back. Hold for 1/2 a second. Note: This is a very small range of motion.
4. Return to Middle: Inhale as you slowly return to start position.
5. Return to Start: Do not let your foot rest on the mat. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Sit upright on a mat and stabilize yourself by placing your hands on the mat by your hips.
• Extend your legs straight in front of you.
• Cross one leg over the other. Position your foot flat on the mat, aligned with your knee. • Lift the foot of your extended leg approximately 1 inch above the mat and rotate your foot to make it as parallel to the floor as possible.
• Note: Some people may be able to rotate farther than others.
• Hold this position throughout the entire exercise.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your foot as parallel to the floor as possible.
   • Keep the foot of your crossed leg flat on the mat.

2. At start position, never go higher than approximately 1 inch from the mat.

3. At end position, do not lean your body back to increase the height of your raised leg.