tier 2 keto on the mat we don't want to be rising up and if you're just here this is perfect next if you want to take this a little bit further we can start adding a slight crunch to this again keeping those hips grounded moving with control we can take our right arm behind the back or leave it on the floor and use it for support but we're exhaling and inhaling with each motion inhaling to rise up exhaling to go alright next inhale come to seated we're going to scoot that left heel right up by our bottom placing the right heel in front of our
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