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Next we have spine twist, which occurs after shoulder bridge. So, while sitting up here, extend your legs long in front of you. Your feet are flexed, and the ankles, knees and thighs are together. Extend your arms to the sides in a T position, take a deep inhale, exhale, twist toward me. Slight double pulse, inhale, come to the center, exhale, twist, twist again a little bit and center. Big inhale, exhale twist and twist. And center. An just keep going with this, Natalie. So while this may seem like it's not advanced, why is it advanced? Well the reason it's advanced is because it's incorporating rotation with a double pulse. So you're increasing your range of motion. Be sure that you're doing this with control rather than jarring the body. And of course, your posture is what's most important here. That's it. One last time Natalie. Come back to the center and lower your arms down. That spine twist, and after spine twist is jackknife.

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