① Foot to the Ceiling

• · Lie face down, one knee bent to 90°
• · Thigh and hips stay on the mat
• · Movement comes from the ankle only

② Pull the Toes Down Toward the Shin

• · Draw the foot toward the shin
• · Feel the front of the shin work
• · Knee stays parked at 90°

③ Point the Toes to the Ceiling

• · Point the foot away like a dancer
• · Squeeze the calf gently at the top
• · Slow and rhythmic — it's a pump