Instructions
Standing
Start with your legs shoulder-width apart and knees bent. Lean forward slightly at your hips and extend your arms straight down in front of your thighs. Next, pull both fists upward toward your chest, bending at your elbows. Extend upward with legs at the same time, then balance on one foot, with the balancing leg now straight, while the other heel kicks backward toward your glutes (i.e., “gluteal” kicks). Repeat pulling your fists from low to high, simultaneously alternating left and right “gluteal” kicks.
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles with arms extended at your sides. Pull both fists upward toward your chest, bending at your elbows. Then lower fistsback towards your sides, straightening at the elbows. At the same time, alternate left and right, heel towards the bottom of your seat. Repeat pulling your fists from low to high, simultaneously alternating the feet movement.