① Stand Tall

• · Feet hip-width, knees soft
• · Start the roll by nodding the chin

② Nod the Chin

• · Let the head lead — chin toward the chest

③ Round the Upper Back

• · One vertebra at a time — upper back rounds next

④ Round the Low Back & Hang

• · Low back rounds, hips hinge into the hang
• · Let the head and arms hang heavy
• · Knees stay soft — no locking

⑤ Restack the Pelvis First

• · Roll up from the hips — pelvis stacks first

⑥ Stack the Low Back

• · Low back stacks next, one segment up

⑦ Stack the Upper Back — Head Comes Up Last

• · Upper back stacks, shoulders roll back
• · The head is the very last thing to come up