Okay, so you're standing up the path and parallel. Okay, head is your ribcage is over your pelvis, hands down my side standing nice and tall thinking about your alignment. Breathe in. As you breathe out, chin to chest, roll down. Try and keep your legs straight but knees not locked. Three, then you vote again, as the good old should old to just wake you up and get your spine rolling sequentially.

That's two are going to retrieval is a cup a cup last to breathe out, chin to chest, rolling back out, pulling the back of your legs up towards the ceiling, so that you give yourself a nice stretch all through your body. Last one all right. front shoulder height, nothing's changed on the footprint. Breathe out lead with the bone and went into parallel squats. Okay, three, that three that it can do to walk. Good.

Now right foot forward, nice big space. Let the back heel, okay, you're going to do lunges, they're not actually lunges, you're gonna like lunch, you're going to bend both knees equally. Seats are going to run angle from me. Right Angle back me, I brushed the floor, and then I cut off, that's three. That's cool. This is five.

Now we're changing onto the other leg. Nice big gap, lift up the back here and then both legs totally equally, so that the back leg has to work as much as the phrenic this is three Oh, five everything out as good, ah. Good. Then you're going to stand with your feet wider than your hips. be going out to the side you're going to breathe in. As you breathe out.

You're going to play pulling the knees out. And up. Okay? knees go out, think of pulling through the inner thigh. Okay, I'm still breathing out as I go down. Good.

And if you look from the side, my chest is not falling forwards and keeping the alignment steady at the top of the body and just pulling my knees out. Okay, got that. Good. Now, you're gonna go down into play and hold. Breathe out. Stretch.

Breathing, holding the place steady. Yes, it burns your legs. It's supposed to. Okay, that's, this is my second one. On my second side. I'm going to do it.

On each side, holding steady, yes, it burns your legs. Don't hit your shoulders because your legs are burning. Now, okay, lift the heel. Lift analogy. You still haven't been fighting. Yes, my legs are on fire.

No, I'm not wondering about it. No, I haven't hitched my views. I don't look like this because I'm in pain elsewhere. neither should you. Look. I still look like a ballerina.

Now doubles, doubles, down, doubles, down, doubles down. That's cool. This is your last one. Good. Come to Sandy. Bring your legs back and knees up and roll down.

Well put yourself on all fours. hands under the shoulder, knee underneath the hip. We're going to do the cat and account talking myself in as you can see a bit better. So up into the cat down into the cow. This one should be welcome relief. After what you've just done, but it should also be nice and easy and you should be able to control each part of your spine, the breath, follow the movement.

And then Okay, so this one can be slightly meditative. Okay? You're really just getting yourself up and over, and then down and out. Okay, that's five. Then we're going to do the lab post key. So I don't change anything.

All I do is caught my leg up an imaginary lamppost, trying not to swivel the hips. Okay? So I'll give you a back here. This is going to be sexy, brace yourself, okay, they're loading the knee. I'm not putting the knee down between the movements. Okay.

And you'll see in America and as high as I can get the hips not to swivel. Okay, now I'm changing this. So I'm going out to the side Adding out an ID. Okay, carrying on from this cycle and as you can see the rest of me is not moving. Okay. I'm gonna do one more on this side.

Just think of a dog peeing up a tree. Okay, then from there, you're going to hook your toes, just going to give myself a bit more, hook your toes come into a plaque, okay? Then press off into an arabesque feature parallel, okay? Now you can add a little press. Good. up into an IMS, reach the foot, push through the shoulders.

Okay. Come down a little better. Okay, again, up into that our best damn. Little press up. Okay, again, push, push, push went regional. drop this back here.

Okay, that's four. We're going to do six here. 33 on either side. Return Retreat, reach. Okay, keep the space in your body. So you're still keeping your head far away from your heels up.

You can retreat, retreat, retreat, retreat. Good. are down. Lovely. Okay, from there, come to me, put your right hand out. your left leg is out to the side, you're going to bloat it a little bit.

Then you're going to flex and kick point and pull the leg behind Lex and kick. Point, pull the leg behind. Make sure the top of your body is not wiggling and wobbling all over the place. The top of the body is like windscreen and the leg is like the windscreen wiper. Okay, Lex and Paul. Okay, now I'm going to change the bicycles.

Notice I'm not like this. That's not nice. Okay. Reach your body long as much face from here to here as possible. Okay, now I'm changing directions with my bicycles. Yes, my bum is on fire.

Yes, it's normal. Don't panic. Just keep breathing. Last one. Good. Then I'm going to hold my leg out and I'm going to do little circles.

On the end of it, you can see that I'm not doing circles like Usain Bolt and doing circles like move power, because the slower the harder. Okay, changing directions, keeping the lines really long, really long, really long. Good. Okay, down onto the back. You're going to put your feet in alignment with your hips, right, nice and straight. Okay, you're gonna breathe it.

As you breathe out, tuck the pelvis, push the back into the mat, and laughs and away. Breathe in, come back down. And then you're gonna do four more. It's a good old shoulder bridge. Make sure that you're doing the movement with your bellybutton. And not With your boobs, okay?

Reach the knees far away, down. Good. When I say reach these far away, I mean push through your knees away from your shoulders that you'll feel your back stretching. If you're not sure, please ask. Okay, good. And that's it.

I'm going to bring my knees factual for chest for a quick breather. So I'm going to do three circles this way. And then three circles the other good, grabbing behind my notes pulling myself up to teach it. Okay, I'm now doing the left hand side. So I put my left hand down. Okay.

Right leg is out a little bit coated. Keep the space here and you stop. Flex. Point. Flex and point. Nice and low, nice and low.

No, we went to the top buddy. I'm doing one more of these. Good now. I'm doing bicycling. Okay, being bicycle, I'm riding a penny. Not a BMX, top of my body is still nice and steady.

All of the movement is being done by the bottom of my body. I just changed directions. Hope you caught that. Okay, and I'm doing two more here. I think you'll notice my foot behind is nice and relaxed. I'm not poking my toes.

Okay, and then like straight out to these vicious circles. Okay, that's 305 change direction. 12345 by good. Put yourself into the relaxation position. So put your feet together, your knees apart and fold your body down. Okay, so from the side, it looks like this.

Create little breather just to relax your body. Okay, then onto your tummy. Sounds in French, nice and long. You breathe it As you breathe out, you bring the back leg over and roll down. So to control the roll, then back leg over the other way. And roll keeping hands and feet on the floor.

I change direction over the other side and roll over the other side and roll. Okay, I'm keeping going over the last time and roll. Okay. Oh, and roll. Okay, still leaving with the back leg. We've done two semi easy ones, where the back leg leads.

Okay, now the back leg doesn't get to come over. So you don't, you don't push the leg over. You use the waist, you control your waist and then back over again. Try to keep the hands and feet on the floor as you grow Keep your body super long, super long, super long. I look like a walrus. It's not nothing that it's called the walrus row.

One more going back. Try not to press with a nice, okay, it's really easy to cheat with nice try and friends with the rest of you. Okay? And now we're back. Okay, good. Then I keep lying down.

I keep on my side. Okay, now I've stopped one shoulder over the other when he put the other one ankle over the other. This time down in front, stretch the legs away, left and floated by the floor, stretch the legs away. And you want to keep the button foot on the same line as the top foot. I shouldn't see this. Okay, no pressing through the shoulder.

It's all coming from the waist. Okay, side work side work side work. So think of yourself sighs we're gonna do one more here. Then beat down, press up through the hand, reach keep the buddy forwards, yeah. Then I lay down, then I go up and, and then up that last year and that you should get your wish probably did you come up as good, lovely now swimming around to the other side. Okay, so you're here, nice long.

Keep everything stacked. Don't roll your hips backwards, reach the legs behind and left and reach the legs and left and down and reach the legs long, long, long. Again, you should be able to take this hand off, still have perfect balance and do the movements through your waist. Okay, now the top of the body up whoops. And then don't go back into hips. Keep the hips press forwards, the pelvis is pressed forward, otherwise you won't feel your waist.

You'll feel your back. Okay, last one. Good. Okay. Once you're back, bring your knees back toward your chest a little bit of three circles here. three circles here.

Very good. Okay, now we're gonna sit like john wayne. So you're going to put one ankle across the knee, open the knee up, breathe out as you go. Keeping this thing nice and wide. Press it down towards the floor, but without letting the pelvis forward and down. You're going to go up.

Push the knee out, activate your leg, this side of your body should be active. This side of your body should be stable, it stabilizing. Okay, did you want more of that? For. Now, I'm going to do the outside. So, down in the bottom of this lecture and out, make sure the knee is pointing out with crystally.

Out, out. Keep this purpose nice and steady. Okay, the rest of the body follows. So it's still all about spinal mobility, because you're still pressing your spine into the mat on the up and down, but you're also pulling your head out. Okay, that's cool. Bring your knees back towards your chest.

Again, keep them there are open your arms out to the side, drop your knees when we drop your head, the other, let them fall to the floor. Good. Breathing comes through as you breathe out the other side. Good old side to get stretch. This is just a review out. Okay, you're going to do another tool each way.

So this is one good And then you're gonna do this is choo choo Yeah, you go grab the hundred next row Nah. Okay, come to a deep squat, I mean come to standing and you're back to five roll downs just to reset the spine. So be parallel here with the part like this. Watch your alignment, breathe it as you breathe out Chin to chest row 123 as it were a little bit warmer, we can go from three different passes that yet okay, and I go down again 123 and up. So I've got much more of an elastic. It's as if I'm on a bungee I go boy, boy, boy and always reaching this fine law.

This is my second last one. And then this is my last 1123 finished standing nice and tall enough