Hips:  3-dimensional hip circle 
Also called: Interior hip circle, Tilting hip circle, Ummi, Ommi, Umi


Begin in basic stance: 
Your feet are positioned directly under your hip bones, parallel to each other, and your weight is centered and distributed evenly over both soles. Your knees are slightly bent (soft), and your pelvis is tucked slightly under (pubic bone toward the navel) in the neutral position. Your ribcage is pulled up out of  your waist; your shoulder blades are pulled together and slightly down the spine. Your neck is long, in extension of your spine.

3-dimensional hip circle:
 Leading with the right hip: Lift your right hip by slightly straightening your right leg without locking your knee, then contract  your abdominal and gluteus muscles to create a strong pelvic tuck (this automatically lifts your left hip to be parallel with the right). Drop your right hip, then drop your left hip, being careful to release the pelvic tuck only as far as the neutral position. Repeat, smoothing the four points into a tilting circle. Your upper body should remain as still and separated as possible.

Of course you can lead with your left hip as well - just reverse the positions: lift your left hip, pelvic tuck, drop your left hip, drop your right hip.