All right, now that our backs are feeling a little more warm, and a little more flexible, we're going to do standing sequence. It's really easy, it's really just two poses. Rolling up and rolling down from Tadasana, which is Mountain Pose, to Utenasana, which is a standing forward bend. When we come to standing in our Mountain Pose, we're going to make sure that our heels are directly under the hips, and we're going to engage just a little bit in the belly. We're going to take a little bit of that curve out of the lumbar spine. So instead of standing like this, we're standing like this. Dropping our sit bone straight down. We're working to correct our posture and our bad moving habits, that are a part of why we're having chronic pain. As we exhale, release the shoulders, so the shoulder blades are gliding down on either side of the spine, and the gaze is level. All right, just a soft focus. This is Tadasana. As we inhale, our arms are going to come out and up, so don't bring your shoulders up by your ears, just keep the arms straight. And, palms come together, and we're going to drop the hands into Unjalemundra which is Prayer Pose. Slowly, slowly, as we exhale, open your hands back down by your sides. We're going to continue this movement with the crown of the head. Dropping the chin toward the chest, leading with the crown of the head, and then slowly one vertebrae at a time, we're going to roll down. Leave the pelvis where it is. Don't let the pelvis tip until it absolutely has to. Dropping the head, dropping, dropping, dropping, dropping, dropping. All the way into Utenasana. Bend your knees if you feel tight. Don't think that you have to keep your legs straight. So we're here in Utenesana, we're going to gently send the knees right over the big toes, and begin to roll up. Tucking the pelvis underneath, and stacking the vertebra one on top of the other. Until we're all the way up to standing, crown of the head is the last thing to rise. Inhaling, those arms come out and up, don't let the shoulders creep up by the ears. Exhaling, through Unjalemundra. I'll demonstrate from the side. Hands come into Unjalemundra, all the way down. Chin is dropping, shoulders go, then the pelvis goes, all the way to Utenasana. Exhaling, bending the knees, inhaling as you start to roll it out. And exhaling as the hands fall through Unjalemundra. You can do as many of those as you like, they feel really good if you really get going with your breath. Inhaling, exhaling, inhaling. And get a little flow going, see how many of those you can do.