GINA KENNED e're going to flow two poses together using a block to ensure that we keep the proper alignment. So, we're going to use extended mountain pose and intense pose. And so, I'm going to ask Faith to just step forward on the diagonal, and she's going to place this block in between her thighs and squeeze her thighs; that helps her thighs to internally rotate, pressing down into all four corners of her feet, squeezing her shins into her calves, tilting her tailbone down and drawing her belly in for the strong half of the mountain pose. Then, she's going to lengthen up out of the sides of her waist, reach out through the crown of the head, the shoulders are up and back, extending her arms up to the sky, inhaling in, and then as she exhales, she's just going to take a seat right down into her chair pose, and notice how she has to keep the pressure on that block so that she doesn't drop it. Good, pressing her tailbone down. Good. She's going to inhale and lengthen up, so lift up into your extended mountain pose, maybe even taking in a slight little back bend. Good. Then, exhale and drop down, drop her tailbone down, come in to her intense pose. One more time inhaling, pressing into her feet, internally rotating the thighs, lifting up, maybe a little arch in the spine, and then exhaling and flowing right down into her intense pose. The block really helped to keeping her spine in alignment.