① Settle into the 90/90

• · Front shin across, back shin behind — both knees near 90°
• · Tall on both sit bones, hands resting behind
• · Slow breath out before you fold

② Fold over the Front Shin (hold)

• · Hinge from the hips, chest toward the front shin
• · Hands stay resting behind you — lead with the chest
• · Feel it deep in the front-leg buttock
• · Back off if the hip or knee pinches sharply