① Seated Tall, Head Turned One Way

• · Sit tall — thighs level, knees at ~90°
• · Turn the head to one side before you rise
• · Feet flat under the knees

② Rise — Head Sweeping Across

• · Pitch the chest forward — nose over the toes
• · Keep the head turning as you rise
• · Let the lean carry you up

③ Stand Tall, Head Turned the Other Way

• · Finish tall with the head turned the other way
• · Pause — let any dizziness settle
• · Stop the session if the room truly spins

④ Lower — Head Turning Back

• · Lower with control, head turning back
• · Reach for the seat — don't plop
• · Settle tall, head finishing to the side