① Sit Tall, Leg Hanging Free

• · Perch on a table so the foot swings clear
• · Thigh rests on the seat — let the shin hang
• · Everything below the knee stays loose

② Swing the Heel Under

• · Let the heel drift back under the seat
• · A relaxed pendulum, not a pull

③ Swing the Foot Forward

• · Swing gently forward — gravity does the work
• · Small and smooth beats big and forced
• · Ease off if the knee catches or sharply hurts