① Legs to the Ceiling

• · Legs straight up, knees soft but locked
• · If the hamstrings pull, bend the knees a touch
• · Exhale and brace before the reach

② Curl & Reach the Toes (2 sec)

• · Curl the chest and reach the hands up
• · Legs stay dead still — pointing at the ceiling
• · Low back stays down — this is a curl, not a sit-up
• · Lower the blades slowly back to the mat