① Hold the Tabletop

• · Hips pressed up — trunk flat as a table
• · Hands under shoulders, feet under knees
• · Squeeze glutes before the first step

② Draw One Knee In

• · Float one knee toward the chest
• · Hips stay level — no dip, no twist
• · Stance heel and both palms drive down

③ Foot Back to Its Spot

• · Place the foot exactly where it left
• · Table height never changed

④ Now the Other Knee

• · Other knee floats in — same height
• · Pelvis looks bolted in place
• · Stop on sharp shoulder or wrist pain