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Stand on your heels on the edge of a step, with the balls of the feet hanging over the edge. Hold onto the wall or a railing lightly with one hand. Keeping your head up and your torso upright, lower the balls of your feet below the level of the step, then pull them up above the level of the step.
No hands: Balance yourself without your hands while raising and lowering yourself.
One-legged: Stand on one leg at a time. Perform as above.
One-leg, no hands: Stand on one leg, use no hands. Difficult!