Free your hips and low back
Remember this move? Can you still squat down like this? Try all the variations in this section and see if it improves!
Once you have a sense of these movements, you can do them in your own time, or listen to the recordings again if you wish.
There is no magic amount of time spent. The most important thing is the quality of your awareness. Giving yourself the gift of kind attention is already a significant reset of your nervous system.