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Lie down on your back where you are
both knees to your chest
cross your forearms and grab your elbows
loop your arms around your knees
Press! your arms onto your legs
two or three inches below your knees
Pressss! them down     
this is a constriction    your feet and ankles are floppy
stretch your chin onto your chest
Double-chin
Pressss! your chin
inhale through your nose
exhale through your nose
inhale exhale
inhale exhale and your throat will gurgle
that’s okay that’s good
let me hear your gurgles louder
yes that’s very good
it will be uncomfortable    that’s okay   later you’ll feel better
Pressss! down on your legs
pull your shoulders down from your ears
elbows in next to your sides
keep your arms In!
now SqueeEze! your biceps
let me see your big beautiful biceps
keep your chin down and breathe normally through your nose
let your feet flop without any tension
hold your elbows and Pressss! down
keep your spine flat
all of it touching the mat
now stretch your spine nice and flat all the way to your tailbone
Streeetch! and press Down! that’s It! that’s It! you’ve Got! it
squeeze your biceps keep your elbows in
Streeeetch! your spine flat as long as you can
Okay let go of your legs and
Relax!
Savasana!
Now bring your arms above your head and breath deep
then exhale twice as you sit up!
Pwussh Pwussh!!