Controlled Movement

The lowering depth should stay around one-quarter to one-half of the way down and remain controllable. The lowering phase should be slow and controlled while keeping the pelvic tuck. The movement begins with attention to tucking the hips. The hips lift upward during an exhale. Each repetition repeats the pattern of knee squeeze, heel pressure, pelvic tuck, exhale, lift, and slow lowering. The drill can be performed either as a held posture with breathing or as gentle up-and-down movement.