HOW: Begin in a half-kneeling position. There should be a 90 degree bend in both the front and back knee. Option to use the arms to the side for added balance. With a light weight shift to the back leg, lift the knee of the front leg straight up to the ceiling. Hold for duration and slowly return to the starting position.
FEEL: Will feel the front of the hip working. Also may feel the lower abdominals working.
COMPENSATION: Avoid turning your hip inward or outward. Avoid bending or extending your knee. Option to use sticks for added balance.