① Kneel Tall

• · Kneel upright, knees under the hips
• · Hands stacked lightly at the chest
• · Ribs stacked over the pelvis

② Sink Toward the Heels

• · Sit the hips back and down with control
• · Chest stays proud — don't collapse

③ Sit Back onto the Heels

• · Settle the hips onto the heels
• · Keep the descent slow and controlled

④ Drive the Hips Forward

• · Drive the hips forward and up
• · Lead with the pelvis, not the chest

⑤ Squeeze Tall at the Top (2 sec)

• · Drive the hips forward and up with the glutes
• · Squeeze HARD at the top — tuck the tailbone
• · Don't arch the low back at the finish