okay so for any gravity couple things before we get started when we're interlocking our hands we want to cross all of them including our thumbs do the best you can we're gonna bring our hands to the back of our neck and when we pull up it's like you're pulling that skin off the back of your neck all the way up over your head and lock that in place okay so this is position one position two we're gonna slowly look up we're gonna breathe here together position three we're gonna come with our chin to our chest elbows and tight we're gonna breathe here position four we're gonna breathe slowly look up to the right exhale down breathe slowly look up to the left exhale down position five we're gonna bend our knees slightly push our butt back to the wall behind us and we're going to stretch our head away from our tailbone we're going to breathe in here look up to the right exhale down breathe in look up to the left exhale down and then we're going to come into a full squat if you can't fully squat that's okay we're going to return to this position up here with your chin tucked and we're going to breathe together okay so we're going to do anti-gravity this is a full spinal decompression interlocking our hands and fingers we're going to bring them to the base of the neck and we're going to pull up on the fascia as hard as we can and lock it in place standing shoulder width apart pulling your spinal pelvic lock hold it there we're going to slowly look up at the sky and breathe in through the mouth breathe in two [Music] three through the nose two three okay slowly bring your chin to your chest breathe in through the mouth two three nose two three keeping your spinal pelvic locking gauge breathing through the mouth slowly look up to the right exhale down to center breathe into the mouth up to the left exhale down the center breathe in up to the right exhale down breathe in up to the left exhale down breathe in up to the right exhale down breathe in up the left exhale down widen your feet we're going to slightly bend the knees push your butt back to the wall behind you coming into a full squat with your chest over top of your feet pull your fascia on your neck away from your tailbone look up at the camera pulling your spinal pelvic lock take a deep breath through the mouth slowly look up to the right exhale down breathe in to the left exhale down breathe in to the right exhale down breathe in to the left exhale down breathe in to the right exhale down breathe in to left exhale down we're going to widen our feet come into a full squat bringing our chin to our chest and elbows in tight if you can't fully squat that's okay you can return to the previous standing position and breathe with us so breathe in through the mouth breathe in two three nose two three okay we're going to slowly unwind by bringing our butt up first until our legs are completely straight then we're going to slowly uncurl vertebrae by vertebrae until we're looking back up at the sky and unwind and go to walk