Another great way to release the back at the end of your practice is Lying Down Twist. There are several ways you can approach this. Depends on your range of motion and flexibility. The simplest way is just to lay on your back. Bring your knees in towards your chest and just hug them for a moment and then open the arms to a T and let your knees fall over to the side and as you hit this position, you want to look over your opposite shoulder towards the other side. If the shoulder doesn't touch and it lifts up that's ok. Going to the other side. And if you want to be more this way you can and slowly bring your shoulder down. If you experience any discomfort in the back or you need more support. When you get to the other side, you can put a cushion or a pillow or a blanket between the knees and let yourself relax. If you still need more support you can also put a pillow or a blanket underneath this part of the knee. Another version of this twist is taking and leaving one leg straight and taking the top leg and bending it over and for many people they need some extra support. So, grabbing that blanket, or maybe a block and letting your knee rest on that will help or if you want to let everything fall over and slowly work to press the shoulder back and you can do so. And the third and final way to twist, you always want to make sure you do both sides, whichever version you pick. And hold it for about 30 seconds to a minute. The last version resembles the Eagle Arms we did in our warm ups. You'll take the right leg and cross it over the left and scoop it around. And then whatever, if your right leg is over then you twist slowly to the left and this is probably the deepest most intense twist. And again, if you have any back issues or any disc problems, you need to consult a doctor before doing any twists at all. And that's Laying Down Twist.