I'm Sara Holliday, and I'm going to demonstrate the five top back stretches. Many of us carry tension in our low back and I'm going to demonstrate five of my favorite back stretches to help you reduce tension so that you feel better. For my five favorite back stretches, I recommend using a Yoga mat or a towel and you're just going to lay all the way down, extend your arms even with your heart center and bring up your knees. And then, you're going to rock your knees side to side as far as you comfortably can, so that you're massaging your low back in between each rocking motion. After you've repeated that rocking motion about eight to 10 times, hold the knees in the center and rotate your knees in a circle to the right. Keep your knees together, let head relax so you're nodding yes. After you've repeated that about eight to 10 times, you repeat it going towards the opposite direction. So, in my case to the left. After you've done the circle to the left, you're going to hug your right knee in towards your chest, extending your left leg. Inhale the knee in tight, exhale bring the knee across your body, opening your right arm even with your heart center and then you would look over right fingertips. Hold that for another eight to 10 deep breaths, come back through the center and you will repeat the same thing on the left side; bringing the left knee in and bringing across. After you've done the cross stretch, bring your right knee in, hold it in tight, lift your head, hold for a breath or two, then release. And switch to your left, holding for a breath or two, releasing down and then hug both knees in and hold for two deep breaths, and then release for a nice open back.