Hi we are now going to do bound angle. So bringing the souls of the feet together, drawing the knees down as far as is comfortable. If they're up here that's o'kay. You can also use blocks to rest the knees on so let me try that. I'll rest one block here and I'll rest one block here. So bound angle strengthens the bladder, stretches the groin and also relieves menstrual cramps. Lifting the spine up straight now we are going to hinge flat back downward drawing my shoulder blades back, making sure to keep the back straight. There is a tendency to sort of arch the back and see how far you can get down. It's not about how far you can get down. We're hinging from the top of the thighs and stretching, breathing. I like to inhale, exhale stretch a little further, inhale stretch just a little bit further. By stretching I may not be stretching down it may be extending the spine upward. Draw the shoulder blades back and then come out of it and just draw the torso straight, remove your blocks and there we go.