Another great way to come in to a good spinal reliever hip opener is using the wall in Upavistha Konasana or a wide leg spread. So we're going to ask Gina to come against the wall, the hardest part is getting up against the wall, so she needs to press her buttocks against the wall and take her legs long and then she's just rolls down and extends her legs up the wall, good, flexing her feet, good. She's just going to relax there for just a moment and then she's going to allow her feet and legs to open up and fall out to the sides, good. And then she's just going to relax there. Now if that's too much pressure and it feels to like too much you can always set a block right under so it gives you something to lean on. How's that Gina? Good. Now she's just going to stay right here and relax, yeah, opening up, there. And if she wants a little more, if she wants to help herself, she can take her hands to her inner thighs to very gently open up but you never want to stretch too much. You want to just do this very gently, good. You don't want to pull any muscles and remember restorative practice is exactly that. A restorative practice we're not trying to push any poses, we're trying to relax, restore and renew and feel really good.