So especially if you have just done your leg lifts or any other light kind of abdominal exercise you are going to want to reverse that and just sort of disperse some of the heat in your abs. This is fish pose. You do it and you are going to come down to sitting and then extend the legs in front of you, come back on to your elbows and you are going to gently let your head fall back as you lift the heart so you are going to really press the heart towards the ceiling and release the abs even on to the floor. You are going to inhale and exhale here, however, is comfortable for you. You're going to find in these poses that you are never going to do exactly what I'm going to do and you're never going to do exactly what a person next to you might do but just make sure that even though you are pushing your envelope you are doing it in a way that is productive and not in a way that is destructive so in to fish pose, inhale and exhale as you drop your abs back inhaling, heart lifts and exhaling everything releases. When you come up out of fish pose you are going to use an inhale to support with your breath and then gently come back to sitting and we'll get ready for our next pose.