Knee Lift Pulse
Lift a foot a short distance, then put it down with control.
Starting Position
Stand holding a counter or a sturdy chair secured against a wall. Keep the standing knee relaxed.
Step-by-Step Movement Instructions
- 1Shift enough weight onto your right foot to make the left light.
- 2Lift the left knee a few inches. Keep your trunk upright and use the support.
- 3Pause briefly while breathing, then put the foot down slowly.
- 4Repeat three times. Rest with both feet down, then change sides.
Practice Duration
Three small lifts each side. No bouncing.
Breathing Cue
Breathe out as you lift if comfortable. Keep the breath moving during the pause.
Supported & Seated Variation (Path A)
Sit upright and lift one foot a little, then lower it. Keep the other foot flat.
What to Notice During Practice
Lower the foot quietly, without leaning backward.
Hip or knee pain, dizziness, or wobbling that support cannot control.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
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