Go in a kneeling position and place the balance cushion close to your shin.
Find a comfortable spot for the cushion
If the cushion moves during the exercises, correct the placement at any time.

1. Lower to the side in a sitting position. The further knee can be lifted from the ground.
The sitting position should be comfortable, it is not a stretch exercise
2. Raise up back and front to the starting kneeling. Your pelvis should drive the movement.