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