Instructions
Standing
Stand on the left foot, and dig your right heel forward into the floor. Then bring the right foot back to stand on, and dig the left heel into the floor. Alternate right and left foot digs.
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. Keep the left foot planted, and dig the right heel forward into the floor. Then bring your right foot back, and dig the left heel into the floor. Alternate right and left foot digs.