Stand with your feet wide apart, toes and knees turned out to the sides. Slowly squat with a straight back till your knees form a 90-degree angle (make sure your knees do not go over your toes). Lift yourself back to the standing position squeezing your thigh muscles as you rise.

Practice this a few times and then add the hip circle. As you go down and come up, make circles with your hip, circling waist downwards. Do not move your upper body. Start with small circles and make them larger as you get more comfortable. Do two clockwise circles as you go down and two anti-clockwise as you come up. This should be done around 10 to 12 times; you can use a wall or chair for balance till you are confident.