Stand near a wall and shift weight into one foot. Place the opposite heel at the inner ankle while keeping the toes on the floor as a kickstand. Keep the pelvis level, bring hands to the chest and focus on one still point. Hold 20–30 seconds per side for two rounds. Progress by lifting the foot to the calf, never pressing directly on the knee joint. Use the wall whenever balance is uncertain and clear nearby furniture to reduce fall risk.
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