After we finish that stance series now we're going to, after perhaps a long day for you, we're going to start to taking care of the spine, which is the foundation of the physical existence, as well as it's what supports the whole front of the body. So, what we start doing very simple. I'm not a big deal, just calm and gentle. Spread the legs to the position that you feel stable, comfortable and then as you exhale start to bend forward from your hips to the best of your ability right. Bring the hands down to the floor and then from here, take your right hand and see if you can reach out. Perhaps you can wrap the leg outside of the left knee, left shin or may-be you can wrap the left ankle bone. And then from here take the right arm, the left arm, extend it up into the sky. See if you can use the strength of your right arm to help you go deep into that twist, and if you have room, you can look up to that palm above you. And take four deep counts. As we practiced before, keep the lips together and breathe deep through your nostrils as you look up. And keep feeling like that touch from the spine for the last three counts in here. Keep breathing deep; two more. One more deep inhale, gentle. Exhale; switch. Left palm outside of the right knee, your right shin, right ankle bone. Let's take the left, right, arm up into the sky, as you breathe. I'd take four deep counts as you keep opening that right chest, right heart. Using the left palm to give you some strength, some leverage, in there. It doesn't matter how far you go; what matters is that you're touching that spine, which is the foundation. Two more counts; one more deep inhale. Exhale, relax, come back to the center. on the inhale look up, chest out. Exhale; fall forward one last time. Bring the hands to your waist, and on the next inhale, heads the last thing to come out, start to unroll your spine all the way out to the stand. When you get up to standing, close the gap between your feet about hip distance apart one more time. Bring your palms together to the heart; take four deep counts; inhale a deep breath. Just observe how you feel.