① Long on the Mat

• · Lie long — legs straight, arms overhead
• · Low back gently pressed to the mat
• · Exhale and brace before you fold

② Fold Into the V (2–3 sec)

• · Lift the legs and chest together into a V
• · Reach the hands toward the shins
• · Move with control — no swinging or bouncing
• · Lower both ends slowly, stop on back pain