① Seated Tall

• · Sit tall — both feet planted, one slightly ahead
• · This one is all about the way DOWN

② Stand Up on BOTH Legs

• · Nose over the toes, then drive both legs
• · Share the work — this half is easy

③ Stand Tall, Shift to One Leg

• · Stand fully — hips and knees long
• · Now shift all the weight to the back leg

④ Lower on ONE Leg (4–5 sec)

• · Float the other leg ahead — heel just off the floor
• · Bend the standing knee SLOWLY — count 4–5 seconds
• · Standing knee tracks over the toes
• · Settle onto the seat — never plop