① One Palm on the Wall

• · One palm on the wall at shoulder height
• · Feet a big step back, body in one line
• · Free arm relaxed at your side
• · Brace the belly — the body must not twist

② Bend In

• · Body stays one rigid line as it tips in

③ Chest to the Wall (2 sec)

• · Bend the one elbow — chest straight at the wall
• · Shoulders stay square — no rolling toward the arm
• · Heels stay down, hips don't sag
• · Press the wall away to come back up

④ Press Away

• · Push the wall away — one arm lengthens