zSCone-5

prep
foot placement

rock
gaining lift

rock
increased lift

add
increase to both directions

stall
remain lifted longer

continue
lift higher

extend
add intervals to each breath

improve
strive for stability

exhale
return to neutral
Strength and Coordination
Posture
Hips externally rotated, heels shoulder-width apart.
Place hands on hips with thumbs toward the back.
Breath Technique
Inhale through the nostrils, retain the breath and do the movements, then return to neutral position and exhale, at first through the nostrils, and finish the exhale through the open mouth, expressing audibly, “haaa”
How to do
begin with a small movement and increase the distance that you raise the foot and the duration that you keep it lifted as you proceed.
Then, exhale to neutral