Alternating Kneeling to Half-Kneeling
From tall kneeling, step one foot out to half-kneeling and back, legs alternating; the pelvis stays level through every step.
How to do it
Setup
Kneeling tall on a mat, knees hip-width, hands clasped at the chest.
Steps
- Step one foot forward, knee over the ankle.
- Keep the hips square and the torso upright.
- Return to kneeling, then switch legs.
Common mistakes
Hips swaying toward the stepping leg: brace, pelvis square. Leaning back to free the leg: stay tall. Foot landing too close: the knee ends past the toes; place it farther out.
Breathing
Steady throughout; never held.
