① Tall Kneeling

• · Kneel tall — one line from knees to head
• · Tuck the tailbone and brace lightly
• · Tops of the feet pressed into the mat

② Lean Back as One Line (2–3 sec)

• · Hinge at the KNEES only — hips stay locked out
• · Arms reach forward as the counterweight
• · Feel the front of the thighs load and lengthen
• · Sharp knee pain = shorten the lean