Pipelines free exhale release from the top of your spine to the bottom touching each particular care in here exhale Press even me into the year with your arms in your feet to complete bridge columns bring your palms together behind your back one at a time move your shoulder blades down your back press the entire length of your arms into the her as you evenly press your feet feel the tone in the inner thighs as you lead the weight should be on the shoulders arms infield and neck should feel some the brand even release the arms exhale slowly roll down from the top of the spine to the bar extend the legs when it I'm free in hand exhale bring the right knee to chest clasping hands over the shin behind the knee in inhale exhale you sure up down all muscles roll-up in move the shoulder blades away from the ears any longer connected keep the left Lake moving down into their 0 in here of exhale release the spine release the lack in him exhale left knee to chest in as you roll up kill your abdominal muscles firm the new soften the neck and face shoulders away from the ears right leg injury well three ok for exhale release the spine release the leg free exhale step.