L1: Heel Toe

Start from horse position. Shift entire weight to left leg and balance. Place right leg out in front, heel to ground. Shift right leg to rear, touching toes to ground. Keep shifting back and forth. Go for maximum reach. Raise knee and foot high during the transition. Keep body steady. The left leg and torso should remain motionless. Don’t bob up and down. The arms may swing for balance, with the opposite arm following the moving leg. Do minimum of 5-10 reps, 20 front/back reps per side preferred. Count it 1,1,2,2,…20,20. Then switch.

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L2: Sweep Foot

Start from horse position. Shift entire weight to left leg and balance. Sweep the right foot in an arc back and forth. Keep the foot flat to the ground. Keep sweeping for a long time, minimum of 10 full swings back and forth. Shake the legs out. Then switch sides.

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L3: Gathering Energy

Similar to sweep foot, except now the foot sweeps in a circle. Sweep “in” first with the right foot (CCW direction). This gathers energy. Then disperse it by sweeping out (CW direction for right foot). continue for a long time before switching directions. Then switch to left foot. Sweep in first (CW) and then later, out (CCW). Foot should remain flat to the ground.

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L4: The Step of Power

With all the weight on the left leg, pull the right up and place it forward. Fully extend the right leg with toe up and heel down, then pull it up again, knees bent, and extend it to the back, with toe down and heel up. Move the leg all the way from the hip. Do this several times, and then repeat with the left leg.

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