Kneeling Ankle Rock
Half-kneeling with both hands on an upright stick planted beside the front foot, rock the front knee forward past the toes and back; the heel never lifts.
How to do it
Setup
Half-kneeling, front foot flat, a stick planted upright just outside it, both hands on the stick.
Steps
- Drive the front knee forward over the toes.
- Keep the front heel pressed to the floor.
- Rock back and repeat slowly, then switch sides.
Common mistakes
Front heel lifting as the knee travels: shorten the rock until it stays down. Knee falling inward: steer it over the middle toes. Leaning on the stick to go further: the hands only steady you.
Breathing
Exhale as the knee travels forward, inhale coming back.
