 Alright, so the next step after you get the spine alignment is to practice slow squats while maintaining that spine alignment. So remember, last video, talked about having everything straight, suspended, and relaxed, and aligned. Now what I want you to do is to keep that alignment while doing a squat. Okay, so do real slow. Okay, you can do it do that much and then come back up real slow. Okay, while keeping everything proper. So what you don't want to do is to do this and stick your ass out. Don't do that. Okay, so remember your tailbone is tucked in. Keep that tailbone tucked in while you do a squat. So it may be very, very difficult for some people, but that's the point. You're building up a new muscle set, a new coordination of your muscles and alignment in your spine. So everything is straight. Okay, so don't hunch over as you come down. Don't stick your ass out as you come down. Everything is straight as you come down and then everything is straight as you go up. So it may be hard to do without some support. So an easy way to do this is like go against a wall or edge of the wall and do the same thing. Feel the edge. Feel it sliding down the wall, keeping every part of your spine touching the wall. And you may have to have your hands come up a bit so that you can balance yourself. Okay, but you see the spine is still straight. Okay, if you can do this, do it all the way down. Okay, but try to just keep relaxed while you're doing it. So you're going to hear and then you feel, oh, I'm stuck. I can't move. So wiggle it. Keep going. Wiggle it. Keep going. Okay, if you're stuck here, wiggle it. Keep going down. Go all the way down if you can. Right. If you can't do this, it's okay. You don't have to do this. And then come back up. Okay, if you feel stuck, kind of move, wiggle yourself. Come go back up really slow like this. Okay, so on the side. Right. Nice and straight. Then slowly go down, keeping everything straight. Your hands, once you get to this point, your hands might have to come forward a bit to balance yourself. Go all the way down. Okay, take a rest if you want. Take a deep breath in and then go back up. Feel yourself stuck. Move around. So as you're doing this, make sure that you stay relaxed. And whenever you feel like you're stuck and you can't go down anymore, kind of move around, move your hips around, move your body around, and it loosens up and you feel that it can keep going. Okay, so that's called the slow squat exercise. Great for training your calf, your leg, and your back muscles. And it's great for all kinds of martial arts. Once again, if you can't go that low, that's fine. Maybe you can only go, maybe you can only go this much. That's good. Then come back up. Okay, maybe you can't do this. Maybe you can't do this just standing. So do it against the wall. As you're doing that, feel your entire spine contact with the edge of the wall as you go up and down. So practice that and I'll see you in the next lesson.