Sit on the floor, legs extended, hands beside hips, fingers forward.

Press palms into ground, engage core, lift hips slightly.

Bend one knee (e.g., right), placing the foot flat on the floor for support.

Keep the other leg (left) extended straight.

Lift the extended leg off the ground, keeping it parallel to the floor.

Maintain straight arms, depressed shoulders, and upright posture.

Hold for the desired duration, then switch legs.