Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Kneel with thighs vertical, knees hip-width apart. Feet are flexed, toes pointing back. For support, tuck toes. Hands on lower back, fingers down, thumbs on sacrum. Engage core: press shins into mat, rotate inner thighs slightly, draw lower belly in. Lift chest toward ceiling (inhale 'up', drive sternum). Open shoulders, expanding rib cage. Reach for heels (if hips remain over knees) or maintain hands on back. Hold 30-60 seconds, pressing hips forward, lifting sternum. Exhale, engage core, rise slowly, lead with chest, and follow with child’s pose.
Hip Check: From the side, hip bones should be directly above kneecaps. If hips drift back, adjust forward. Lift Before Leaning: Prioritize chest lift before arching backward. Avoid Neck Hyperextension: Maintain a natural neck curve; tuck chin if needed. Shin Press: Firmly press shins and feet into the mat for stability.
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