Stand in the basic down position.
Slowly shift your weight to one leg. Pull the other knee to your chest and put your leg straight to the side with the foot flat on the ground. The knee should be straight, the leg at 90⁰ to your body, and the toes aimed forward.
Keep your spine sagged, your elbows together, your head straight, your eyes turned straight forward.
The supporting thigh should be at 90⁰ to the floor.
To return to the basic position, put your knee on the floor and pull your leg back to the starting position, slightly more than shoulder width apart from the other. Sag your spine, returning to the basic down position.
Repeat the exercise with the other leg.
Video demonstration of down exercise 3:
