Start in a seated position, as shown and as described in the bullet points below.

• left leg extended out

• right foot posted (knee pointing up)

• right elbow resting on your right knee

• right hand protecting your face

• left hand posted on the mats behind you

Lift your left leg and butt off the mats, supporting your weight with your right foot and left hand.

If you need to create distance between yourself and an attacker, shift your body forward (without re-positioning your right foot or left hand) so that your left foot connects with (kicks) his shin.

Swing your left foot in between your right foot and left hand, stomping the mats behind you. Continue protecting your face with your right hand.

Transition to a fighter stance, and step your lead foot back to create distance between yourself and your attacker.