Hey there, Jackie here of Jackie's Yoga Seattle, today at Liz Doyle Seattle Yoga Shala, talking about exercises to do for a deteriorating spine. So, over time, we all end up having a little bit of wear and tear on our muscles and joints. So, we're going to go over a few poses to really help you keep a nice, healthy spine. So, we're first going to start on the ground to come to a supine twist. So, just coming to line your back, bending the knees to the chest and placing the palms wide, face down. You're just going to let the knees fall over to one side. Start to really relax the upper body and just let the pose do the work as you start to relax your breath. From there, you're going to find your way to come up to all fours, to bit of a tabletop position. So, planting the palms right underneath the shoulders and the knees right under the hips. From there, you're going to start to do a couple of Cat-Cow spine. So, as you exhale, start to round and tuck in and as you inhale, scoop the chest through and point the sit bones back. So, just starting that flexion and extension of the spine. From there, just start to find your way into a forward fold. So, as you exhale, try to find lots of space to roll forward into the toes, let the crown of the head hang. Then, coming to a halfway lift. So, inhale, reach the chest forward and create yourself a flat back. From there, inhale all the way out and up with the arms. We're going to come to stand, place the palms together, we're going to prepare to go to a half moon pose. So, draw the shoulders down as you reach up with the fingers, take a big breath in. And as you exhale, start to lower yourself to one side. Continue to reach down as you press through the feet. And inhale yourself back, up and go to the next side. So, do everything on both sides and try a few repetitions with each and give them a try. So, those were some poses to help strengthen a deteriorating spine, I hope you found them helpful. I'm Jackie of Jackie's Yoga, thanks.