① Hook-Lying, Brace

• · On your back, knees bent, feet flat
• · Exhale and brace before lifting
• · Arms press lightly into the floor

② Hold the 90/90 (15 sec)

• · Knees over hips, shins level like a tabletop
• · Low back gently pressed to the mat
• · Don't let the knees drift toward the chest
• · Breathe — steady and shallow