Start in the basic middle position.
Slowly shift your weight to one leg.
Move the other leg forward, keeping your weight completely on the supporting leg. Beginners can put the foot on the floor. If you can keep your balance, hold the foot off the floor in front of you.
The knee of your lifted leg is soft, relaxed, bent at slightly over 90⁰. Your weight should rest on your supporting leg.
Make sure to keep your elbows aimed forward, shoulders straightened and your chin raised.
Put your leg back, returning to the basic middle position.
Repeat the exercise with the other leg.
Video demonstration of middle exercise 4:
