① Kickstand Stance

• · Back foot a half-step behind — a kickstand, not a stance
• · 80% of your weight on the FRONT leg
• · Imagine a rod along your whole spine

② Hinge Over the Front Leg (2–3 sec)

• · Push the hips back — the chest tips as a unit
• · Back stays flat: hinge, don't bend
• · Feel the FRONT-leg hamstring load and stretch
• · Shorten the range on any sharp back or hamstring pain
• · Stand up by squeezing the front-side glute