① Downward Dog, Both Heels Down

• · Hips high, hands pressing the mat away
• · Both heels reach toward the floor
• · Head hangs relaxed between the arms

② Bend Left Knee, Press Right Heel

• · Bend one knee — that heel floats up
• · Press the OTHER heel down toward the mat
• · Feel the straight leg's calf lengthen

③ Switch — Bend Right, Press Left

• · Swap sides in one smooth pedal
• · Hips stay high — don't sag as you switch
• · Slow, walking rhythm — no bouncing