Start standing with both feet shoulder-width distance apart.
On an inhale, take a large step backwards with your left foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
On an exhale, straighten both knees, and transfer your weight onto your right foot. At the sam time, elevate your left foot to bring your knee into your chest. Be sure to maintain and upright posture throughout the entire movement.
On an inhale, lower your leg to return to the starting position, but don't rest your foot on the mat.
Repeat for 25 seconds driving the left knee up, and then repeat for 25 seconds driving the right knee up, followed by 30 seconds of rest.