One place we hold all our emotional issues is right in our hips. This next pose, the swan pose being supported by the bolster, is going to help the pelvis area help out to release all the tension in our hips. So I'm going to ask Gina to, first we're going to place the bolster down, good. And she's just going to come up here and position one leg sideways, good, yeah. And if you can keep it even with the bolster, great, if not, you might have to have this heel right under your hip which would also be fine. She's going to lay her chest right on the bolster, good. Now we're going to have to have our lift up just a little bit more again so that we can place this bolster right under her leg. Are we alright? You got it? Good. So she's lengthening out through the crown of the head all the way down to the foot, I'm going to help her a little bit with that, good. And then she's able to have her hips completely square so then she can release and lengthen right down through her spine. So of course if you don't have anybody to help you that action, then you can always place your sandbag right on the circle area, how's that Gina? That feels good? Good. Now she can have her head any way as comfortable for her but maybe with her ear to one side and then the ear to the other side after she's relaxed in this pose for five minutes on one direction and then five minutes on the other. This is a really good way to release the tension from your hips.