① Hip Flexed to 90°

• · Lie flat, lift one knee to hip height
• · Other leg rests long on the mat
• · Bring the opposite hand to the knee

② Press Hand Into Knee (8 sec)

• · Push the hand and knee into each other
• · Nothing actually moves — hold the tension
• · Brace the core through the whole press
• · Breathe steadily — don't hold your breath