Parallel Plie with Rise to Retire

Setup

• Stand with your feet parallel, hip-width apart, on a flat surface or yoga mat.

• Engage your core while keeping your spine neutral.

Movement

1. Lower: Perform a shallow squat while keeping your heels on the ground.

2. Raise: As you return to a standing position, lift your heels off the ground to balance on your toes while simultaneously reaching your arms straight overhead.

3. Tuck: Slowly shift your weight onto one leg, lifting the other knee toward your chest while maintaining the balance on your toes.

4. Repeat: Return to the starting position and alternate the knee lift with each repetition, ensuring controlled movement and constant core engagement.