① Hands & Knees

• · Hands under the shoulders, knees under the hips
• · Spine long, gaze down
• · Push the floor away lightly

② Push Back & Rise

• · Push through the hands, then let them float off
• · Squeeze the glutes to bring the hips forward

③ Tall Kneeling, Arms at the Sides

• · Kneel fully tall — one line from knees to head
• · Glutes on, ribs stacked over the pelvis
• · Arms rest at the sides, shoulders easy

④ Fold Back to the Hands

• · Hinge forward with control
• · Reach the hands back to their spots