The next exercise is full corkscrew which is an advancement of the intermediate corkscrew.
So to begin you'll extend your legs to 45 degrees. Inhale. Then exhale, lift your legs up to a high diagonal. From here lower down through the right side of the body on an inhale. Exhale as you circle the legs around and lift right back up.
And again reversing the side lower down through the left side. Circle the hips down, around, and exhale come up. And keep going.
So it's important that when you role down through one side of the body and the other that you keep it long and straight. Try not to turn your hips. They're totally squared, otherwise you'll get messed up and the circles won't work so well.
That's it. Come all the way up here, Madeline, and hold it. Breath in. Then breath out. Articulate your spine back down towards the mat and bend your knees right back in towards your chest.
So it goes a little bit without saying at this moment that if you have neck issues you ought not to try this one or back issues.
And that's our corkscrew.