1a. Lower Joints - (IRAS):
Start with feet together and underarms parallel to the ground.
Move the hip forward while "Lifting"/pressing the navel backwards to the spine, resulting in slightly bended knees.
First rotate toes outside, then rotate heels outside, while maintaing the hip tension. Outer part of heels to be outside the shoulder width.
Maintain a slight tension in the stomach muscles, while breathing naturally.