DVD and instant video are available at http://WorldDanceNewYork.com ..."Perfect in Ten: 10-minute Multi-Style Dance Workouts" with Ayshe DVD / Instant Video. DVDs ship worldwide! The Spinal Flow section loosens and strengthens the spine and arms, and increases spinal mobility. The Energize and Sculpt section is designed to sculpt the legs and lower body. Dancers are known to have beautiful legs: Not just toned and strong, but with 'long' muscles. Stretch and Release features languid, fluid motion: A mix of stretches, yoga, bellydance, and modern dance moves. Core Pulse Bonus Workout focuses on the deep internal core abdominal muscles, mainly the psoas and quadratus lumborum.