Stand tall, feet hip-width apart, arms relaxed.

Place hands on lower back/hips for support.

Engage core and glutes.

Inhale, lift chest upwards.

Exhale and gently arch upper and mid-back, leaning backward.

Allow head to tilt back gently, avoid crunching neck.

Keep hips pressing slightly forward.

Hold briefly, breathing steadily.

Return to upright position slowly. Repeat as needed.