Now your heels should be in front of you, about a foot apart.

Slowly, with a quick breath, swing your left foot forward. Your toes should still be planted deeply into the ground. The weight of your right leg should be mostly supported by the heel, which is being pulled forward.

🦈 💯 🌊

Let your weight down on your right foot. Lift your right knee up, but let your pelvis remain on track for balance. Repeat this process on the other side. With your left foot in front of you, bring your right knee to the floor and your right foot forward so that it lands on the ground as well. Bring your arm back until it's in line with your ear, then swing your hand upward and forward. The motion is the same as in step two, except that the hand is now in front of you. To make the motion easier, bring your right arm to the side of your body, so that your palm is facing your left knee. Return to step one.

Once you feel comfortable, start walking in place. You can practice walking in place by doing it for a half-hour period. Walk at different speeds and notice how your feet feel on the ground. Once you're comfortable with walking in place, you can start practicing running in place in a circle. Start out by walking in place. As you walk, notice where your feet land on the ground and where your shoulders are lifted up. Then start to move around in a circle. Notice where you land on the ground and where your shoulders are lifted up. While walking, feel where your feet hit the ground. Feel the muscles in your calves, glutes, hips, chest, and shoulders. When you start running in place, follow your feet around. Rest when necessary.