Knee Prayer Push Thrust

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Raise your arms overhead, palms together in a prayer position.

2. Knee Lift:
- Engage your core and, while keeping your arms raised, lift your right knee towards your chest.
- As you lift your knee, balance on your left foot.

3. Movement:
- With your knee raised, lower your arms simultaneously towards your chest while keeping the palms together.
- As you do this, lean slightly back to maintain balance.

4. Thrust:
- Quickly push your arms back up to the starting position as you lower your right leg back down to the ground.
- Switch legs, lifting your left knee while repeating the arm movement.

5. Repetition:
- Continue alternating legs, performing the knee lift and arm movements in a rhythmic manner.
- Aim for 10-15 repetitions on each leg.

6. Breathing:
- Inhale as you lift your knee and lower your arms.
- Exhale as you thrust your arms back up and lower your knee.

7. Tips for Beginners:
- Start slowly to get the hang of the movement before speeding up.
- Focus on maintaining your balance and posture throughout the exercise.
- If necessary, perform the movement without raising your arms at first or stay closer to a wall for support until comfortable.