The biomechanics COBRA ADJUSTMENT PRINCIPLES CORE PRINCIPLE: Backbend bukan compression, tapi extension Kalau lumbar spine compressing, kamu naik salah Kalau thoracic spine extending, kamu naik bener FORREST YOGA CUES (Ana Forrest teaching): 1. Leg internal rotation + reach kaki ke belakang 2. Tuck tailbone (my fist di sacrum as reference) 3. Shoulders back and away from ears The 3 cues Cue 1 · Leg Internal Rotation + Reach Back Tengkurap, kaki lurus ke belakang Int

The biomechanics WHEEL POSE READINESS FACTORS 1. GLUTE ENGAGEMENT: Foundation buat lift pelvic tanpa lower back compression 2. WRIST SAFETY: Wrist extension angle bisa problematic untuk many practitioners Wedges reduce sudut extension dari 90° ke 60-70°, aman untuk wrist issue 3. CHEST + HIP FLEXOR OPENNESS: Kombinasi ini yang cegah lower back overload The 3 drills Drill 1 · Bridge with Band Glute Activation Lying supine, lutut bent, telapak di lantai Band di atas