Balancing on one leg, reach back with the other leg and tap the ground with the ball of your foot. Stretch into your Achilles just a bit, but keep your weight primarily on the front leg by letting your torso come forward to counterbalance. Engage the glutes to drive the hips forward and bring the knee up in front, standing straight up on one leg again. Swing your arms naturally with the movement, as in walking or running. Beginners should stand near a wall or something sturdy and perhaps keep a hand out to steady themselves.
Найти программу
