① Kneel, Toes Tucked Under

• · Hands and knees, tuck the toes under
• · Balls of the feet press into the mat
• · Breathe out as you start to rock back

② Ease the Hips Back

• · Let the weight settle into the forefeet

③ Rock Back onto the Forefeet (hold)

• · Sink the hips back toward the heels
• · Feel the stretch under the feet and toes
• · Hands stay planted, arms long
• · Ease off if the sole pain is sharp, not stretchy

④ Rock Forward to Unload

• · Glide forward and let the feet unload