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one in our countdown I know that you guys are waiting for the animal product and meat of your neck you can even sway it gently from side to side you could grab opposite elbows just really think about lengthening your spine here like I said we're going to need length in order to twist gently bring your your hands to the ground inhale half-lift flatten your back send your heart forward exhale fold soften your knees and then inhale come to standing press your palms together above your head gaze up exhale bring your hands to prayer moving on make sure you have a strong foundation root down into the ground through your