- Stand with your feet placed 3.2–4 ft far from each other (for children 2.6–3.2 ft). Body weight distribution: 50% on each leg. The gravity center is strictly in the middle. This is your starting position.
- Bend your knees and spread them apart. Knee projection should be one fist apart from a big toe. Toes are slightly turned in. Feet are parallel to each other and tightly pressed to the floor. Leg rests on the outer edge of the foot. Pelvis is tucked under. Back is straight, and shoulders are relaxed. Keep hips low, making sure that the knees remain in the correct position.
- Time for holding in this position is individual (from 30 seconds to 2 minutes).