and then one more time moving the head  and back to center you'll notice when you create this movement you're not going to move as far because your eyes are not following you me but it's it's it's it's going to say that so we'll move one more time here in the eyes looking down we're going to shoulder blades then towards each other and back down again one more time and how i excelling had neck shoulders i was looking you might feel that you look even higher and you're even growing taller back to looking straight up on your x m l rejoinders shoulder blades together pressing down into your v slowly coming down and you may notice that you've gone a little bit further than you did from the very first time you now we're going to move to our right doing the same thing moving towards our right and looking arching the back slightly going towards the right t spine one more time going towards your right back to center and the next time will do the same thing but will look downward looking down as you go to the right exhaling towards your right looking down and then your shoulder blades together back to center and one last time to the right looking down and only go for what is easy for you to do what is easy and should not be any insistent and what more time with your eyes looking downward and back to see will do that three more times on the left side sitting up tall first acts nailing as you move to your left letting the and i had go with him you may feel a little more flexible at this point may feel even better now that you've done the exercise you may feel this movement a little more than you normally do e the right on up following your thumb with your eyes going as far as is easy for you slowly bring that on them and grab on to the chair reach your l notice when you lift your toes up you'll feel that more in your ankles one so you can hold on with two hands you can hold on with one hand what ever you're comfortable with reaching the right arm first reaching looking straight ahead slowly do that one arm at a time or you might challenge yourself bringing both arms pressing your feet into the floor into the ground slowly bringing both arms down and changing like this you can shake out the leg a little bit bring the right foot as close to the chair as possible and bring the left leg back holding on with two hands at first reach the left arm up reaching reach you really looking straight ahead relaxing relaxing the neck slowly reach those bring both legs back together and the next time you will reach in the arms then the knees and slowly turn yourself to the right reaching your away from each other held back up and this time bring your hands now and into lace them and bring them behind your head staying here for one moment reaching your elbows away from each other slowly bend your knees and turn to your right not going to go as far back to center you can stand bend your knees and will come around back to our chair sitting without using your hands you have your hands on your thighs you can have them on your shoulders and sitting finger bring thing your pinky finger slowly bring the pinky finger index finger bring the finger middle finger i will do it today there is another way of putting your leg all the way fact but will do it like this today have you starting with your hands on your hips and helling exhaling reaching the arms  now slowly losing your whole body pressing down into your special bit from one bringing your arm back into your hip and turning to the other side twist and turn the bodies slightly towards a front of the room now you can stay here or you can reach your right arm up towards the ceiling reaching up  can stay here or you can reach over towards the wall retreat ridge and slowly bring yourself back sitting because sometimes it may not feel so good and that it will give you a little information for me in particular this part is a bit of a challenge so when i hear kohout when i try to twist i need to  get more out of my well as for so i'm just thinking ok how am i going to do this and i getting it right but it was good it was good to observe my body and i did find something else to and i don't know if that was the intention but it definitely help