1 Folding many ways (version dots and lines), 40 min
2 Soften low back with flexion oscillating knee to elbow, 39
3 Rocking and turning frees spine and neck, part 1, 30 min
3 Rocking and turning frees spine and neck, part 2, 20 min
4 Integrating leg into spine, 36 min
5 Gently twisting, 43 min
6 Reaching like a cat, 42 min
7 Spine like a chain - roll from top and bottom, 22 min