What happens next in this paragraph?

How to do stretching exercises at the computer
Depending on your dress for the day and public exposure (slacks work best for this exercise as opposed to a skirt or dress).
Bend the right knee and bring the knee to the chest.
Hold, grasping with both hands and pull up to the chest holding for five seconds.
OPT:
i. Go to the left and do the same thing with the left knee to the chest and hold with both hands for five seconds. Do five of these, alternating each leg so that you have done ten each.;
ii. At this time, moving forward, move to right to motion the right knee towards another leg joint. Hold for five seconds without pulling back which will direct the leg to go forward, usually a daredevil.;
iii. Stop once you feel the stretch in your knee muscles. Relax your leg muscles (come fully upright) with a good smile on your face.;
iv. Feel your heart rise and contract as you bring the knee up. Slowly lower your right knee so that your right hip and your body weight is balanced, then bring both knees up.;
i.