So here we going to continue warming up the shoulders again, and also now we're going to look up this lengthening the quadriceps. Lengthening the front of the front of the highs, lengthening the groins and finding how we can find that length also through the front of the body or the front of the trunk. So here another point that I need to make is in this postures, what you want is the tilting of the pelvis back, alright. You want a toning in your abdomen so you can lift up and roll the thighs in. So let's go ahead and continue with another warm up pose. Take your left foot forward and your right leg way back, face forward, facing the chair, and roll both of the thighs in towards each other, towards the groins straightening the back of the leg. So here's where a lot of people tend to come forward instead you want to lift the chest and the trunk and take your body parallel with the front of the wall. So, lower yourself down you'll feel a tremendous lengthening from the front of the leg, to groin, and so abs and the chest. Here bringing the chair closer and lift up, dropping the tail bone the whole time, toning this abdomen, lifting up. Now here we'll take the arms up and look up. Lifting the same way you did in the last posture, in upward facing Dog and Camel Pose. Back of the leg firm, come out of that, bring the hands back on to the chair and then you do your other side. So please remember to take both of the sides in this form of poses. Right foot forward, left leg back, take the foot close to the chair. Make sure that your feet are about hip width apart, I mean from side to side, and the leg that's back is way back. Be courageous in this pose and go ahead get that length back. Now as you straighten the right leg to go to the other side, dropping the tail bone, lifting the belly, lifting the sternum and keeping that back leg as firm and straight as it can. Remember to continue lifting the chest, squaring the hips and raise the arms up and angelically end happily up towards the ceiling. Come on and pose again, bend, I mean straighten the legs and come forward. Okay.