① Sit Tall, Hands on One Thigh

• · Sit tall, both feet flat on the floor
• · Stack both hands on top of one thigh
• · Spine long, don't lean on the backrest

② Thigh Presses Up, Hands Press Down (8 sec)

• · Drive the thigh up into the hands
• · Hands press down just as hard — nothing wins
• · Keep breathing, don't hold your breath
• · Trunk stays tall — no leaning back to help