Stage raising the feet

Keeping the trunk vertical, slowly bend the legs.

Bring the thighs as close as possible towards the chest.

Make sure that you don't overbalance. This stage may be a little difficult if you have a stiff body; don't proceed beyond this point until you can comfortably bring the thighs close to the trunk without the slightest tendency to topple backwards.

The last part of stage 3 is difficult unless the trunk is as vertical as possible with the centre of gravity as far back as possible; therefore try to position your trunk so that it is as vertical as possible, but without losing balance and falling backwards.

Transfer all the body weight on to the arms and head.

Try to raise one foot, then both feet together about twenty centimetres or so off the ground, maintaining balance.

This is the movement that most beginners find difficult.

Usually this difficulty arises because of the inability to make the trunk vertical, which prevents the feet being raised without toppling forwards or backwards.

With time and practice, it will become easier. If you feel stable then raise your two feet a little higher, again establishing the balance of the body.

If you feel any instability, then let the feet drop lightly onto the floor, and repeat the process.

Don't let the body overbalance backwards; it is preferable to let the body overbalance forwards. If you are not sure of yourself then practise near a wall.

This stage is not really difficult, but it may require a little time and practice. Don't raise your feet more than, say fifteen centimetres off the ground until you are absolutely confident that you can raise them higher while maintaining balance. Then proceed to stage 41.

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