kundalini i want to learn

Good sore is very good. Just don't do too much and get plenty of rest.

i got that set down well i can do it great iwith great ease whats next?

Lie on back. Pull knees up to your chest with feet toward ceiling. Grasp feet on both sides and pull your legs inward.

i just did that it was easy but man i have a head rush lol

Now lie flat. Take a towel and wrap the middle on the foot with the ends held. Keep one foot flat and lift the foot with the towel up and back. Keep the leg straight and stretch the hamstring's.

now that doesnt sound fun i done something like that before i will though both feet am i correct? how many times?

Once each side is enough. Then next sit up with feet out in fron legs straight. Bend forward and touch your toes. Keep your legs straight. Next when you are done with that splay your legs out into a V shape and bend forward again out to the middle between your legs as far as you can go. Nex bend to each side with V legs and touch your toes. Then bring one foot in to rest against your inner thigh and bend forward and touch your toes and last bring both feet in together soles against each other and hold ankles. Press elbows too your knees and press down gently to stretch you legs in the crotch area.

oh..wow i will now thats an exercise wow

Take it easy. Don't push too much too fast.

k i will i shall have to stay calm anyways to perfect this