① Tabletop, Hands Behind Head

• · Both knees over hips, shins level
• · Hands cradle the head — don't pull on it
• · Exhale and brace before the first pedal

② Draw the Left Knee In, Rotate

• · Turn the right shoulder toward the left knee
• · Reach the other leg long, heel hovering
• · Low back stays pressed to the mat
• · Twist from the ribs, not the elbows

③ Draw the Right Knee In, Rotate

• · Turn the left shoulder toward the right knee
• · Slow, controlled pedal — no thrashing
• · Stop if the low back arches off the mat
• · Keep breathing through the rhythm