15. Knee-Raising (with Rubbing)
a. (preliminary movement) Lift one knee, grab shin, and hold thigh against abdomen; lean slightly back while INHALING. Return to original position, pause, while EXHALING. Do 10 of each leg.
b. (the rubbing) As above, lift knee to chest with toes pointed. Hold the sides of the foot with both hands. As you lower the leg (INHALING), push the foot through the hands, and allow the hands to rub up the leg, knee, thigh. As the leg touches ground, the hands continue to rub the abdomen, up the chest to the collarbones, over the sides, and then the arms return to hanging naturally. EXHALE, and begin with the next leg.