I'm Linda Black. We're going to take you down to the floor. Do some, a bridge pose, which is great for the extension of the spine. It's great to get some energy or some strength in the thighs and in the glutes. So Gentry here is going to demonstrate that. Lying on your back, bring your feet so they're hip bone distance apart; flat on the floor, toes lifted, hands next to the waist or the glutes, and your fingertips should just about be able to touch your heels, so as you reach; yeah, that's close enough, keep the the knees parallel so they don't splay open when we go into bridge, okay? Take a deep breath in, letting the spine lift up off the floor. Now exhale; take the hips up towards the sky, peeling one vertebrae at a time. Now, this is where a block might be handy. See, the knees like to splay wide. We lose energy as the knees come wide, so I'm going to place a block in between here, and Gentry's going to have to squeeze the inner thighs to get the pressure in the inner areas of the feet. Slightly lift that pinkie toe just like there's a little robin egg under there, and you don't want to squish it, that's great. Now, extend forward through the shins, and take this the chest or sternum towards the chin. Lift, not the chin towards the sternum, keep the head on the floor, but lift the sternum towards the chin. That's it; relax the jaw and breathe very nice and even, excellent. This is great to get some openness through the chest, and you really want to pull up, yeah. About five to ten breaths in this position would be about right. You're going to feel some pressure on the back of the head. No pressure on the neck whatsoever. Should be able to slip my fingers through here. And then gently come back down, rolling one vertebrae at a time into the starting position, excellent.