① Kneel, Hands on the Bench

• · Kneel with both palms on a bench or chair seat
• · Hands about shoulder-width apart
• · Spine long, hips over the knees

② Sink the Hips Back (hold)

• · Sink the hips back toward your heels
• · Let the chest melt down between the arms
• · Feel the stretch down the sides of the back
• · Breathe into the ribs — don't force the drop