From kneeling, place one foot down as if you were about to stand, but instead of standing up, place the other foot flat on the ground, staying low in a crouch position. Or, if it is too difficult, come to a basic squat position. To return to kneeling, simply place the knee and shin back flat on the ground, followed by the other leg. If you start with the right leg, return to kneeling on the right leg. You want to alternate legs as demonstrated.