Inhale, put the thumbs inside of your fist, close your fist, bring the elbows up towards the sky turn. Exhale hinge from the femur bone. Inhale up into the kidney. The lower back turned from the hips, hands from the femur bone. Go on the side of the seam of the pence. Inhale up.

Starting to inhale into the lower back of your mind should be on the lower back throughout this practice as a kidney practice. Inhale. Exhale, so it's like a swan dive. Yeah, the back is staying flat. Inhale, halfway. Look forward.

Keep the breath in. One. There's a little whip like motion that will help to open the lower back Exhale all the way out in the knees, inhale. hinge from the femur bone, flat back and turn using a little bit of a momentum. Look behind you. Leg this thing straight up, Excel.

Fourfold, fully exhale, inhale and close.