hold all
contract abs
relax both shoulders,elbows,hips and knees
space.
hold right hip and knee
contract left hip
space.
hold left hip and knee
extend right glute
contract left pec
space.
relax chest,right glute and left pec
hold left shoulder and elbow
left bending lumbar
space 4 times.
extend right hip and left pec
contract right glute,left ankle and right pec
left rotating chest
hold lumbar
space 3 times
now relax left shoulder and hold right shoulder
contract right ankle and knee
relax left hip, right hip and lumbar
space