Backward Get‑Up 

(Safe recovery from the ground → protect → post → stand → scan)

Step 1 — Protect Yourself From the ground, bring your hands up to guard your face. Keep your chin tucked and stay aware of your surroundings.

Step 2 — Sit Up to One Side Roll slightly onto one hip. Use one hand behind you for support while the other stays up to protect.

Step 3 — Plant Your Foot Bend the knee of the leg closest to the attacker and plant that foot firmly on the floor. Your other leg stays extended in front to maintain distance.

Step 4 — Create Space With Your Front Leg Use small kicks or leg checks (training‑safe) to keep distance if needed. Your goal is to stop anyone from rushing in while you stand.

Step 5 — Lift Your Hips Press into your planted foot and supporting hand to raise your hips off the ground. This gives you room to move your back leg underneath you.

Step 6 — Step Back Into Stance Swing your back leg underneath and step it behind you. Rise smoothly into a balanced fighting stance with hands up.

Step 7 — Exit & Scan Move away from the danger area. Turn your body, keep your hands up, and scan your surroundings for safety.