① Tall Kneeling

• · Kneel tall on both knees, hips locked out
• · Shins flat, tops of the feet on the mat
• · Breathe out as you sit back

② Hips Travel Back

• · Sink the hips straight back toward the heels

③ Sit Toward the Heels (pause)

• · Sit back only as far as the knees allow
• · Chest stays tall — no folding forward
• · A firm stretch at the front of the knees is the goal
• · Sharp pain or pinching = ease out

④ Drive Back to Tall

• · Squeeze the glutes to bring the hips forward