1a. Lower Joints - (IRAS):
Start with feet together and underarms parallel to the ground.
"Lift" the hip by pressing the navel backwards to the spine, and lower the body till slightly bended knees.
First rotate toes outside, then rotate heels outside, while maintain knee tension by the hip tension. Outer part of heels to be outside the shoulder width.
Maintain a slight tension in the stomach muscles, while breathing naturally.