Pedal in circles. Imagine yourself scraping mud off your foot. This is the small, natural flexion of the ankle while pedaling. The foot stays close to parallel to the ground almost always while pedaling. Never instruct riders to point their feet down as this puts unnecessary strain on the Achilles' tendon, shin, and knee.
Ankles remain soft and relaxed while pedaling.
Knees move in straight lines up and down above the toes, like pistons. Think postural integrity. You no doubt want your riders to leave your class with a strengthened and lengthened spine after your 45 minutes together. This is achieved with careful attention paid to a straight spine, pelvis rotated forward, snug abs, and a relaxed upper body. Copyright Chris Kostman unless otherwise noted and are intended for personal information only.