Rooting and Yielding Exercise

John Kells introduced this exercise during one of our classes. I think we only did it once but it is such a killer on the weighted leg. I've done it fairly quickly in this clip so you need to slow it down a bit.

Keep the weight on the rear leg for a while, then slowly shift forwards and backward, finally keep weight on the rear leg and go up and down, imagining you are yielding to being pushed on your arms without collapsing them. This is a real killer. Repeat on the other leg