I am going to demonstrate the roll-up, roll-down. This a modified one, so we will start out with a nice tall back, and we'll take the hands out. You are going soften your forehead and eyes, you're going to tuck in your chin, you're going to exhale first. Tuck the chin and we'll roll down. If you have a difficult time rolling down, you can grab your thighs. Pull your chin in, inhale, lift yourself up, exhale, reach the toes. So we come back up, inhale, and exhale down. Tuck your chin, grab your thighs, pull up with the inhale, and exhale and reach the toes. Now eventually if you get a little bit stronger, a little bit better, you can take the legs out. If you have a hard time getting up, or if you get stuck in the middle, then bend the knees and grab your thighs, and reach toward the toes. I am going to demonstrate one with the legs straight. Go down tucking the chin, pull it down real slow, you can take the arms over the head, tuck the chin, grab or pull up, and reach towards the toes. For the most part, if you are beginning, keep the knees bent, and the feet together, roll down, hold on. Take a deep inhale, and exhale, and then stay here for just a about two breaths, and take some deep breaths. This helps to stretch out the spine. Face is relaxed, shoulders soft, and you'll want to start out with a couple of them, then work your way up to eight to ten of those.