Once you've mastered your Pile Drivers now you're ready for Plow Pose or Full Roll Over. And we're going to make sure we own our roll down, C shape, curve out that spine, maintain that integrity, relax into the mat. Hit all positions with your pelvis. And once you've got a nice, stable, secure low back, come up into your Pile Driver, hold, keep breathing, never holding the breath and we're going to slowly release it over. Now you're going to make sure you're ready and warm up for this one for the day. If you can come over, we have total parallel feet and thighs to the floor, hold and then slowly come up into that Pile Driver position and you can hold here and release back into Plow, soft hip flexers, reach out through the toes, soft neck, soft shoulders, keep breathing, inhale exhale and Pile Driver and slowly release. Come back up into neutral position. Again with this one, make sure you master your Pile Driver before you move into Plow and make sure you keep your neck soft and you control the movement over holding for ten to twenty seconds. And again you can release into Pile Drivers or you can come back down in neutral position and then slowly roll it up, hold into Plow, keep breathing, come up and release. So you can either do it by rolling through the whole pose and hitting all positions or you can simply go into Plow and hold it for ten to twelve seconds.