00:00stand with toes pointing straight ahead put your hands on your hips and point
00:05your elbows backwards towards the wall behind you now roll your shoulders back
00:10really stretch your legs so your knees are lifting and your legs are lifting
00:15and then take your shoulders down good and breathe now reach your arms all the
00:24way up keep your legs straight and keep your arms straight and reach to the
00:28ceiling stretch even your fingers good now take your shoulders down so there's
00:35space for your neck and then bring your arms back bring your feet together turn
00:44your right foot out and leg out grab hold of your foot and bring it to your inner
00:50thigh or as high as you're comfortable point your toes straight down and stretch
00:55your strand standing leg good now bring your hands to your hips when you get
01:03your balance stretch your arms up that's it and then come down with your hands and
01:10come down with your feet and stand with your feet together we'll do the same thing
01:15on the other side so bring your feet together turn your left foot and leg out
01:22grab hold of the foot bring it up to your inner thigh toes pointing straight down try to find your
01:30balance and put your hands on your hips then reach up good reach up up up and then stretch the standing leg
01:40leg come down and release your leg stand with your feet together lift your chest and roll your shoulders back
01:53stretch your legs stretch your arms and breathe good now place your hands and knees
02:03knees on the floor curl your toes under and straighten your knees and lift your hips up off the floor up lift your hips up good that's it
02:16feet are wider about hip distance apart and hands are shoulder distance apart try to get as much space between the floor and your hips as you can stretch your arms stretch your legs
02:30put your whole hand on the floor good and breathe now come back down to your knees bring your feet together so your toes touch and sit back on your feet you want the top of your foot on the floor there you go
02:54let your feet let your feet relax all the way down on the floor and sit on your heels now walk your hands forward and let your forehead rest on the floor
03:04breathe
03:06now look up at your hands and stretch your trunk longer good and rest your forehead on the floor again and breathe
03:22breathe
03:28now walk your hands up again come back up and rest on your heels then come all the way back up to standing all the way up good stand tall feet together roll your shoulders back and down
03:48keep your shoulders down reach your arms up and bend forward from the hips
03:58good it's okay if you can't touch the floor with your hands but see if you can reach down that's it breathe and stretch good now come all the way back up reach up and release
