[
	{
		"number": 1,
		"name": "Stand Tall",
		"text": "To start with we're going to adopt the ideal posture. Try and retain this posture as often as you can. Stand straight and tall with your head high. Make sure your ears, shoulders, hips, knees, and ankles are in a straight line and pull your tummy button in."
	},
	{
		"number": 2,
		"name": "Tilting Star",
		"text": "From the stand tall position, spread your arms and legs into a star. Facing forwards, place one hand in the air and the other at your side. Breathe in as you slowly stretch one arm overhead while slowly bending to the opposite side and sliding the hand down the thigh. Relax at the end of the stretch and don't forget to breathe. Perform slowly twice each side."
	},
	{
		"number": 3,
		"name": "Twirling Star",
		"text": "In the star position with your tummy button drawn inward, gently turn your head to look at one hand. Slowly turn to watch your hand as it goes behind you, relaxing in this position. Breathe normally. Perform slowly twice each side."
	},
	{
		"number": 4,
		"name": "Twisting Star",
		"text": "From the star position, raise your arms and put your hands up. Bring your left elbow across your body to your raised right knee. Repeat the movement using your right elbow and left knee. Remain upright as you continue to alternate sides for 15 seconds. Breathe freely and enjoy."
	},
	{
		"number": 5,
		"name": "Trap Openers",
		"text": "Breathe deeply, calmly, and relax your tummy. Let your head hang slightly forward and gently turn your head from one side to the other. Then, using your fingers, gently massage the area just below the back of your head. Move down to the base of your neck, then relax your shoulders and slowly roll them backwards and forwards. Repeat for 15 seconds."
	},
	{
		"number": 6,
		"name": "The Eagle",
		"text": "Take your arms out to the side and slowly raise them above your head breathing in and keeping your shoulder blades together. Touch your hands together above your head. Slowly lower your hands to your sides while breathing out. Perform 3 times. This will help the movement of air in and out of your lungs."
	},
	{
		"number": 7,
		"name": "The Hummingbird",
		"text": "Put your arms to the side with your hands up. Pull your shoulders together. Next, make small backward circles with your hands and arms drawing your shoulder blades together. Sway gently from side to side in The Hummingbird. Keep it going while you count to 10."
	},
	{
		"number": 8,
		"name": "The Butterfly",
		"text": "Place your hands behind your head and gently draw your elbows backwards. Slowly and gently press your head backwards against your hands for a count of two. Release, again slowly and gently. Keeping your hands in this position, perform 3 times. This will make you more relaxed and improve your sense of wellbeing."
	},
	{
		"number": 9,
		"name": "Tight Rope",
		"text": "In the stand tall position pull your tummy in. Take a step forward as if on a tightrope. Make sure your knee is over your ankle and not over your toes. Allow the heel of your back foot to lift. Balance in this position for 20 seconds. Don't worry if you wobble a bit, it's normal. Repeat on the opposite side."
	},
	{
		"number": 10,
		"name": "The Rocker",
		"text": "Stand tall with your feet wider than shoulders. Gently rotate your upper body from side to side. Let your arms flop loosely as you shift your weight from knee to knee. Breathe calmly and deeply. Continue for 15 seconds."
	},
	{
		"number": 11,
		"name": "The Triangle",
		"text": "Stand tall with your feet wider than your shoulders and your tummy in. Turn your foot outwards as you lean to that side. Feel the gentle stretch on the inside of your leg. Your knee should be above your ankle. Lean over so your elbow can rest on your bent knee as you stretch your arm over your upper body. Do this slowly so you have more control. Stretch for 10 seconds on each side."
	},
	{
		"number": 12,
		"name": "Shaking Loose",
		"text": "Now it's time to let go. Shake your limbs loosely for 15 seconds."
	}
]
