The Lateral Glide
Step a little sideways, keeping the feet separate.
Starting Position
Face a long counter and hold it. Feet hip-width apart, knees relaxed. Start by moving right.
Step-by-Step Movement Instructions
- 1Move enough weight left to make the right foot light.
- 2Lift the right foot and place it a short distance to the right.
- 3Settle the foot. Move weight right, then bring the left foot closer, leaving hip-width space.
- 4Take up to three steps right. Pause and return left using the same pattern.
Practice Duration
Three steps each direction, once or twice.
Breathing Cue
Natural breathing. Keep the steps slower than your usual walk.
Supported & Seated Variation (Path A)
Hold the counter throughout. If stepping feels uncertain, use the stationary Weight Shift, Exercise 16.
What to Notice During Practice
Keep space between the feet. Neither should cross or drag.
Hip, knee, or ankle pain, or difficulty controlling the feet.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 15 are currently being filmed with certified senior practitioners.
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