Stand with your feet together, toes pointing forward, and knees slightly bent.. Picture yourself in front of a clothesline. Rise and fall is the ability to go underneath it without ducking or bending at the waist. stepping forward with your left foot, bend your knees to clear the clothesline; but you've got to keep your back and neck straight!. You are now beyond the clothesline, so you can straighten your knees and step with your right foot to the side and draw your feet together on “3.” Do this several times, in order to get the feel of it.
