① Hook-Lying, Long Exhale

• · On your back, knees bent, feet flat
• · Arms rest heavy at your sides
• · Exhale — let the ribs soften down

② Tuck the Tail

• · Tilt the pelvis — low back presses the mat
• · The tailbone starts to curl up first

③ Peel the Low Back Off

• · Lift one vertebra at a time
• · Slow — feel each segment leave the mat

④ Bridge, Then Roll Back Down

• · Long line from knees to shoulders
• · Roll down from the chest, one bone at a time
• · Don't drop the hips in one piece
• · Weight stays out of the neck

⑤ Melt Down Vertebra by Vertebra

• · Chest, ribs, waist, tailbone — in that order
• · The tailbone lands last