① Raise the Knee to 90°

• · Lift the knee to hip height, shin hanging down
• · Arms out to the sides for balance
• · Stand tall on the standing leg

② Sweep the Foot In (External Rotation)

• · Thigh stays put — roll it like a rotisserie
• · Sweep the foot IN across the midline
• · Knee keeps pointing forward

③ Sweep the Foot Out (Internal Rotation)

• · Now sweep the foot OUT away from the midline
• · Slow and controlled — no wobble at the trunk
• · Stop where the hip pinches, not past it