① Knees Bent, Heels Apart

• · Forehead down, knees bent to 90
• · Knees a little wider than the hips
• · Low back relaxed before you squeeze

② Press the Heels Together (8 sec)

• · Press the heels into each other, hard
• · Squeeze both glutes as the heels meet
• · Keep breathing — steady tension
• · Release slowly, knees drift back out