So start lying on your back with your feet is aligned with your bum. Okay, so to heels in the line with your bum bow. Breathe in. As you breathe out, stretch your leg in front of flex foot, arms overhead. Good. Read that same leg.

Keep going. You got to do four more. So we've done five all together. Let's do three, draw the ribs, stretch the leg, flex the butt. Okay, stretch the leg away, flex the foot, drop the ribs. This is your last one.

Arms are bad shoulders the same that stretch your hands way. Keep your chin parallel, pelvis parallel. Nothing's changing in your body. And your you know, your back your backs not pressing into the mat or rolling up or anything. It's just nice and steady, and you're going to reach more than anything else. Okay.

That's what happens. Towards a say, bring your knees up towards your chest. Okay, then drop the knees one way or the other with the head. Good old sciatica stretch. Right on the side, look. One way, let the knees drop the other.

Pull the shoulders down to the floor, you'll get more bang for your back. You want to feel good, spiraling, twist through the body, look the other way. Alright, we're gonna do another one more each side. So that's to each way. Okay, this is tree on the first side. This is three on the second side dish.

Then bring your feet back into alignment with your body, hands down by your side. You're going to breathe out, push the nose back into the max direction, ease away from your shoulders. Okay, make sure that the belly button is what's in charge of this movement. So no need to grab your bum. You To think of lifting your whole body and then pulling your knees away from your shoulders when you get to the top, keep your chin parallel, rolls through the spine and extend at the top without jumping your ribs or grabbing your bum. Alright, and then roll back down.

And you're good to go again and back down and this is your last one, saying we want to press you back and really make the movement physical. Okay, so feel yourself working to make your back bed, then hook this foot over this knee has upwards of side paths and ceiling or paths the flow I think I prefer carbs to the floor and drop the knee, put the foot down, no look this way. And bring it back up. And then drop the foot lift to the be reaching out. So keep this in the open and putting them back up to the top and understand We got a drop in, stay there for a bit. So count to 10.

Nice and slowly think of the weight under your rib cage, dropping the ribs, pulling the knee out, and then come back to the center. Good. Swap legs. Okay, this leg down to the blue or maybe not maybe the most far, but the floor is your game is your goal. All right, look this way, and then you're coming back up. And then you're dropping and dropping and staring for 10 long breasts pulling the open, pulling the knee open on the floor, getting good tension between one thing and the other.

One of a better word, you can feel things tightening. Okay, right now let them do South Africa's glamorous marriage, man, the walrus row. So there's a little twist, literally, you're going to take the back leg, hook it over the front leg and roll. Keep it Your arms and legs on the floor apart from the foot that you're flicking over, then you flick back the other way. Okay, try not to get your necklace in your mouth, way rule, control the row all the way down and back. See how useless I am on this side.

Whoo. It's a toughy. So hook the foot and roll better. Okay, hook and row, you want to be thinking about your waist, activating the waist. You also want to be think about thinking about keeping your body nice and spaced out, keep the space or create space from the top of your head to the bottom of your foot. Oops, a little bit useless on this side.

I'm gonna do one more each way, just because I'm not happy with my performance on the other side. Hope you're doing better. Okay, quick and then hook around Okay, now I've got towards the side actually traveled. Let's add in fact, okay, we're going to do the gasca. Cross. This is from Madame de gaskey.

Okay? 123 and down, her method is high progressive gym. Have a look at it. Okay, breathe out, pull, pull, pull, pull, pull, pull, and then don't forget the leg that you're keeping on the bat. Okay? really reaching away, push your heel into the floor.

If you're not sure what it's doing, that'll bring your awareness to it. Okay? Also be aware of the hand that's not coming to the leg. This hand is on high hand. Okay, push that into the floor. If you're not sure what it's doing, really try and bring your whole body to the movement, the whole body movement and get now round on nginx lift the head.

Okay, get your head right up. Have a good look at your belly button. You want to rock between your pelvis and your shoulder blades, okay, so you just want to make it a small rock, keeping the angle of the legs, the things that are tempted to swing the heels or bunch of eyes towards you. There's really no need. Okay, I'm breathing out. Breathing in, breathing out and then making the movements bigger.

Back, back. That's good, until you're really coming to the good old blog. He's really likable, starting from your balance point, rolling onto your shoulders, starting on your balance point, rolling onto your shoulders. That was the head, sorry. You want to make it nice and fluid. Got that more than enough of these now.

Okay, and get that stretch your legs out in front. You may want to pull your legs together or it may be easier for you to have your legs and limbs. In a class, okay, either way, you're going to have hands open. Sorry, at pan shoulder height. Going to breathe in. As you roll down, breathe out and roll your walk down onto the mat.

Breathe in as you breathe out who your heels will go. So it's 123. Roll down, keep your heels fall behind, activate the back of your leg, and then roll up. Same thing. 123 roll. Again.

Now I have a three. Pull yourself up and roll forwards 123 back, row, row, row, row, row. Two, three. I'm gonna do one last one, one last one row vertebra by vertebra. Try to get your back bend, pull your feet away, so you're not grabbing three the size. Two, three.

Good. Okay, then you come to seated on your bunk. Okay. is the normal blueprint. Okay, Miss, can you see? Okay, so hands around in front feet facing forwards as well.

Okay, this is a completely different technique. I'll tell you about it another time, no time. Now, you're gonna have your feet a little bit wider than hip width apart because as these fall, you want to reach forwards, pull this funky backing down, pull, slide yourself back along with law and change sides, drop the knees and bow. Okay? You can always drop. Okay, well, let's open the knees forwards and pull the button down towards the blue reach the shoulder spa.

I'm going to do another one each way. I think I'm traveling. somebody tells me I'm going forwards. Yes, I am going forward. I now no longer on my mat. Okay, so we'll say you're allowed to travel.

Feel free to travel. Nice drop and you come and When you go even gold, okay, then you're gonna come onto all fours. Stick your gun in the air. Okay? Walk your hands towards your feet as you let your heels Drop, drop, drop something, the nice stuff in the head, come into standing. Okay, then you're going to sit and stand for five.

Okay? You want to use your hands as little as possible, and you want to sit down into as many different positions as you can. Okay, so I'm going to use this knee, I'm going to get down like this. Okay, I'm going to get up like that again. Okay, now I'm going to draw both knees, sit like that. Put my feet under.

And, and now I'm going to sit like this. And do that because I've already done that. And you go, Okay, then you want to stand nice and tall. Okay. So remember you want your ear in alignment with your shoulder in alignment with elbow, hip alignment with your knee in alignment with the side of your ankle. Okay?

Make sure that you head over your ribs over your pelvis. Right. And you're going to breathe out, drop your chin to your chest, roll yourself down freedom process to three. Good, I'm done. 123 Okay, now it's 1123. Good.

Now just to finish off, you're gonna sit down with your mouse again, we're on the floor, you're going to open your feet out and your feet are together like this. Okay? And then you can roll your back down, back down. Okay, turn your palms to the ceiling at 45 degrees. Keep your feet nicely together like your hips for open. You may need to for comfort reasons, put something under your head.

Okay, just to actually bring more blackness to this part of your body. Okay? What you want to feel is that you can drop your ribs, okay? It's the difference between when I'm like this and then dropping my ribs without changing the position of my pelvis. Okay, if I change position my pelvis and it's like that, okay, so you want to keep your pelvis nice and parallel with the floor, legs or folded out arms or to the ceiling. And you want to stay there for a good half a minute to a minute or two.

Just feeling the back, relax into the floor, feeling the inner thighs re releasing more and more. Okay, so it's just a good old static stretch. Don't confuse static with passive. It's still active, your body's working hard here. So keep your chin nice and parallel with the dope. Keep your pelvis nice and parallel with the jaw.

Drop the ribs feel the weight behind the ribs and at the back of the skull and at the back of the pelvis and your feet along the sides of your feet as well. That your arms relax. It opens up Your shoulders come heavy and want to pull down into the floor as well and keep your feet open. It's a great tension reset. And again, it's from the good old gospel method.