Hold roll down bar. Place feet against uprights. Stack ribs on top of hips. Inhale, press slightly down on bar. Exhale, curl back and roll down. Inhale, bend arms and pull bar down to connect with ribs. Nod chin and come up rounding forward in a C-shape.

Grab arm springs. Lie on back with feet towards uprights. Bend knees, extend arms beside body. Exhale, bend elbows bringing hands towards chest. Return arms to start. Repeat.

Start out with push through bar bottom loaded with two light springs from the bottom. Put on safety strap. Lie under bar (hips directly under bar). Place both sets of toes on the bar at hip width apart. Place hands behind head. As you straighten legs, curl up head and shoulders while engaging ab muscles. Relax down to start position. Repeat.

Grab onto roll down bar. Roll half way down. Lower back on carriage. Bring legs over roll down bar. Bring feet to carriage, bend knees. Lie down, arms beside body. Separate feet sit bones distance apart. Pelvis in neutral. Exhale, roll pelvis and lift hips. Inhale, roll down.

Start out with push through bar bottom loaded with two light springs from the bottom. Put on safety strap. Lie under bar (hips directly under bar). Place both sets of toes on bar, hip width apart. Arms by side, palms facing down. From bent position, straighten legs up towards ceiling. When in the high position, remove one leg and do two leg circles in one direction and then in other direction. Repeat on other leg.

Lie on left side. Bend both knees. Place leg spring loop on fulcrum of right ankle. Keeping knees bent lift right leg parallel to mat. Align knee and ankle. Exhale, extend right leg and bring right heel in line with hip. Bring leg back to start. Repeat. Switch sides.

Grab arm springs. Lie on back. Head towards uprights. Bend knees. Place arms beside body. Raise arms overhead. Open arms to sides and scoop down to start position. Repeat by circling in opposite direction.

Sit in well of arc. Inhale, reach arm forward. Exhale, curl back, roll down while lifting arms overhead. Inhale, circle arms around. Nod chin, exhale, roll up. Repeat.

Place right thigh in well of arc. Bend right knee. Bend left leg and swing it behind you. Place right hand on arc. Inhale, lift left arm behind at diagonal. Stretch back towards left hand. Exhale, hollow abdominal, scoop left arm under right arm. Switch sides.

Bring right hip on apex of arc, elbow under shoulder. Keep right hand at diagonal, palm facing down. Straighten legs, place left hand below hips. Kick one leg forward, other leg back. Switch sides.

Lie on arc. Lift both arms and legs off ground bringing body parallel to mat. Simultaneously lift right arm and left leg. Switch arms and legs. Continue by alternating between arms and legs.

Place right thigh in well of arc, bend right knee. Bend and swing left leg behind buttock. Place right hand on arc. Inhale, lift left arm. Exhale, bend right over arc. Extend both arms. Inhale, lift left arm towards ceiling. Exhale, return to start. Inhale, lift right arm, stretch towards left. Exhale, return to start. Repeat on other side.

Place right thigh in well of arc, bend right knee. Bend, and swing left leg behind buttock. Twist towards arc, straighten back. Exhale, rock forward, lift left leg off ground. Straighten leg, circle clockwise. Reverse directions.

Sit in well of Arc. Slide back to get support in lower back. Knees bent. Brings heels up to height of knee. Take left leg up (toes point to ceiling and hold onto back of thigh) and simultaneously bring right leg out (toes point to wall). Double inhale. Exhale, switch legs. This is one set.

Lie on back, sacrum behind apex of arc. Place head, shoulder blades on mat. Bend knees. Place feet on arc. Hold inside of arc. Bring knees to chest. Pull right knee into chest, extend left leg. Grab onto right knee. Square hips, stay for few breaths. Repeat on other leg.

Lie on your back with your knees up. One hand on the rib cage. Place the other hand on the lower abdominals. Tuck chin in. Close eyes. Inhale through the nose, and feel the abdominal region is a balloon filling with air. Exhale through your mouth, and feel the abdominal balloon lose all its air as it sinks down to your spine.