① Low Crab Hold

• · Hands behind you, fingers toward the heels
• · Hips hover at half height
• · Weight even across both palms

② Rock Toward the Feet

• · Shift the trunk toward the feet
• · Feel the stretch cross the front of the wrist
• · Ease in — stop at sharp wrist pain

③ Rock Back Over the Hands

• · Now rock back over the hands
• · Palms stay glued to the mat
• · Slow and even — no bouncing at the ends