① Lift the Knee, Hands on Knee

• · Lift the knee up toward your chest
• · Cup the raised knee, one hand on either side

② Press Down, Knee Presses Up (10 sec)

• · Hands press down as the thigh presses up into them
• · Nothing actually moves — just steady, even pressure
• · Keep breathing, don't hold your breath
• · Stand tall on the standing leg