It's very important in this practice as you come in inhale, you move from the hips. So there's a tendency when I tell you to lift your arm is just to lift the arms in, this is not moving into going, we say all the movement comes from the hips in the way. So as we inhale, we first start to move from here, like this. Yeah, this was very important. So inhale, and now stretch up and feel the stretching in the ribcage, and then all the way down. And now at the end, you really relax the whole body.

So you fully open the side of the spine from the base of the tailbone, until the base of the skull, and then from here, you turn from the hips, and then you exhale, one and two. So the idea is to turn lift the hip up, bring it to the side of the river. Kids relax at the top of the inhalation the whole body and give way to gravity and then turn. One and two in the hands are going to be in the navel level. There's a little bit each time you go onto the site when you can go either a little bit to the back or to the front, play with the angles and find something that challenge your brain. So don't go into the your habitual pattern of citement but just find a different way to do it each time.

It would really encourage more neurons, more pathways between the brain and the body. Inhale, stretch, breathe into the side of the ribcage. Feel the lumbar spine open turned from the sacred and hips and swipe. Inhale finds the side open, breathe into that area and slowly swipe in how an exhale