I'm Tanya Eberhardt, and this is how to pick up your foot while standing up. Picking up your foot while standing is going to challenge the gluteus minimus and medius of the standing leg. This will help you improve your balance and challenge your proprioception. At the same time, you'll work out the hip flexor of the moving leg and your torso and core. Bring your toes together, heels slightly apart. Exhale to fold into uttanasana, keep the left hand on your hip, take your right index finger and middle finger and bind your big toe, your right big toe. You're gonna bring the weight into the left foot as you lift the right foot off the floor. Keep both legs extended as you lift the right leg all the way up. Now the tendency up here is to allow the right shoulder and the right hip out of socket. Exhale to bring the humerus bone and the femur bone back into the joint. Slowly lower the leg back down and repeat on the other side. When you're holding the leg out in front of you, make sure to hold it anywhere from six to eight long and deep breaths. Exhale to lower the leg down and inhale to raise the left leg up.