① Hands on the Support

• · Both hands resting on the chair back
• · Stand tall, feet shoulder-width
• · The hands guide — the legs do the work

② Sit Back & Down (2–3 sec)

• · Sit the hips back — the chair holds you honest
• · Knees track over the toes
• · Heels stay down
• · Push through the legs to stand — don't pull with the arms