① Hands on the Wall

• · Palms on the wall at shoulder height
• · Feet a big step back, body in one line
• · Squeeze glutes, brace the belly

② Bend In

• · Body stays one rigid line as it tips in

③ Lower the Chest to the Wall

• · Bend the elbows — nose toward the wall
• · Elbows angle down, about 45° from the ribs
• · Heels stay down, hips don't sag
• · Press the wall away to come back up

④ Press Away

• · Push the wall away — arms lengthen