1. Start by standing in front of the chair with one foot firmly on the ground and slightly turned out for balance and the other up on the ball of the foot on the seat of the chair. Place your hand on your raised knee and the other on your extended hip.

2. Push your bent hip out to the side, keeping your belly button pulled into the spine for balance. Slowly circle the hip around to the back then to the other side.

3. Next, tilt your hips forward, drawing a semi-circle from one side to the other. Continue to draw circles with your hips 10 times in one direction then the other. Switch to the other leg and repeat.





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