① Heel to Seat, Grab the Ankle

• · Fold the top heel toward your seat
• · Reach back and hold the ankle, not the toes
• · Knees stay together, hips stacked

② Draw the Knee Back (hold)

• · Gently pull the knee behind your hip
• · Squeeze the glute — don't arch the low back
• · Feel it down the front of the thigh
• · Stop on sharp knee pain