moment by a car laughs i really appreciate that you came here kids so thank you for that i'd like to focus today on some balance harsh as a primary focus for today will need balance but we so you want to stretch the body to make that space make that expansiveness inside your body as much as you can open up open up side opens up your mind to new thoughts your ideas opens up your mind to your own in our strengths so you want to make sure that you are not downplaying yourself you want to optimize your strengths you want to work on your weaknesses and i don't even like to call them weaknesses you want to work on areas that need a little bit of a pick me up for those of you who are watching who been watching for the last six hundred fifty episodes just know that you can come you can walk into the show any time you want we have never turned away anyone who has walked in with not had that many walk ins i have to admit it's usually people who've been invited but we have had a few and they're always welcome so bring yo as buttons wives better a neighborhood network i really appreciate that the studios and give me the space so let's try some balance once again we will always start with standing posture as a stepping balances in fact most of the balance postures in my sequence which i like to call the yoga express sequence as well so you can see that on the post to standing balances need a lot of concentration so i'm going to as if in moments i do not say much while i'm in the posture i just want you to know i can see my feet right there i want you to know that when you are in a balanced p the main thing is to look at a point in front of you as i said a few episodes ago look at a point that doesn't move so you don't want to lose focus and that's a great thing by balance it helps calm you down but really centering your thoughts you really want to stay focused so the first balance posh i'm going to take you through is a pretty much a favorite that most yoga schools teach you anyway it's called a tree posture so i'm going to place my right hand on my right hip transfer your weight to the right leg so i'm going to take all my weight up there so when i say transfer you cannot visibly see that i'm transferring the weight unless you really notice closely i'm moving my hips over my right leg so i would normally be standing like this over both my legs of a book my feet now i'm going to move raise your left heel and before you go up into treat position turn your left knee out to the side that's what's going to help raise your knee all the way up without losing your balance now right knee is here on the right him for balance inhale and i'm going to log the legs of that camera in front of me the legs of the tripod place it back just so there's not too much pressure on my right foot going to readjust right hip goes over to the right side left to place it on the calf and that's pretty much an intense balance posture as well for me it just feels good to be able to lift all the way up attach this so and if i come down i'm going to come back up i'm not giving up on myself i want you to do the same thing at home attach to the inside of your upper right thigh so notice i did not have to move my feet out to the side while i was lifting my foot i had already done that so that really helps preparation help now when you take your palms up you want to open them up just a little bit before you go past year otherwise your eyes are going to have a distraction you may lose your balance bring  position especially from a balance position coming out gracefully is a bit of a challenge for some of us but you want to try and focus so much that you can actually come out as gracefully as possible left hand on the left left your right foot off the ground maybe just an inch at your ankles climb up your calves just avoid the needs you don't want to place your foot on the meat because you might shift you kneecap and that's not what you want to do in hale lift your right foot all the way up if you can use a chair if you need to today you can use a back of a chair attach the sole of the right  so the tree is growing up would as one of the teachers explained in the previous episode this together bring it down but a bit of a destruction of my pants come down in front of my face and then very gently bring the right leg down so i'm going to marinate myself into that balance position for just a few seconds as i've been advised by a colleague and other teachers i think that's and it's a very popular posture and most of the studios in new york so i'm sure all of you know familiar but the balancing posture balancing scales dual abunda is actually known by another name i think they call it a warrior three i have no idea why you have warrior one two and three you just need one warrior you don't really need more than one right it has a name to live under but not everyone is familiar with it so i want to share it with you basically the end posture for postures that we do just keep in mind it's not the posturing itself it's how it makes your mind start to get centered around your thoughts so you really want to bring your mind in great alignment you want if you can go deep that's really good for me this is where i stand today but i'm going to try to have one more breath move with your breath share the postcard is right that i want to be able to bring an analogy from real life when you watch children you know sometimes they just get so there's so relaxed of things it's not that big oh let me put it this way sometimes we think they're really bored because they're just you know i don't know what to do i have nothing to do today so i'm sure you know that move like i said in one of the previous episodes every move we make every breath we ta speed and lower the arms as we go so do it with me if you understand what i'm talking about if not once i'm done we'll do it one more time to get deep in h noticed my hips moved but my feet stayed where they were even the hips of movement was very minimal now i'm going to allow my hips to move all the way and i'm going to allow part of my feet to turn as well and notice how much deeper it takes you so this time to start this one because it'll be a little more vigorous we're going to have both parts in front of the chest i'm going to shoot my arm one other time on either side as i  you can actually keep going i know i can i would just keep going and really get a nice heady feeling just doing at home when you're really bored or you're watching t v you don't want to just watch t v because sometimes we have dinner in front of the t v i know it's not  great thing to do we do it anyway but you could at least do some of these stretchers with your breath so you're doing a maze twist as well you're getting a stretch for your hamstring so it's kind of a multiple move and you're monitoring your breath so you're making sure so the slower you're breathing the more the deeper is your twist so you want to make sure you make the most of yourself on any given day i think i'm enjoying that posture too much so let's move on to another balanced position it's called father raised foot so for this one i extend for some of you depending on an atomic of abortions your leg may go out all the way and then maybe some of you might be able to get out to the side all the way this is my limit for today and i'm happy with  just get my bouncing back in a few seconds and then i'm going to take the other leg i'm going to hold on to the right big toe knowing what's coming next actually helps ease the mind relaxes of mine possibly i may be into the center of the needs a lot of concentration so maybe a look at the mike that's mike is not going to judge me so i'm just going to look at the mike i look at myself i'm going to judge myself and say you know i'm not doing this too well so let's look at the mike transfer your weight to the left leg cross the right knee over the left so for now i'm just going to place my right the toes on my right foot right there on the mat and very slowly i'll try and bend my left knee that helps me raise my right knee up and if i'm feeling steady i'm going to see if i can touch my left calf that's about as far as i can go today some of you may be able to wrap your right foot around your left calf right knee is up inhale the left axia dip your left elbow the right twine your palms together up untangle your legs and then your arms there is a reason fun time with the legs and then the arms legs first and the arm so you don't fall out everything is very practical very common bend my right knee and see if i can stay steady in here left knee is up in the hail the right axial dip your right elbow over the left you can hold it for about two or three breaths that's great really improves your focus your concentration and try to come out a little gracefully it's like my mom used to say don't do as i do do as i say so and release i found i was a little more in control on the right side on the second side so that makes me feel a little better so i did promise some side stretches as well we did a couple of side stretches with the half move where four minutes left so that when not doing too badly i'm going to take you through one seated balance which good temperedly don't consider it a balance but it is actually your balancing upper  body just on your phone come on your tush so if you're well padded like i am they probably will be very comfortable but you also need very strong abdominal muscles which is not exactly my strong point but i'm going to give it a shot up you want to use you have down the muscles rather then your neck muscles to stay here so that means this is as high as you can go today that's fine but if you're using a neck muscles to bring you up higher you're going to hurt yourself so you want to stay where you can be covered everything so i'm just going to do a little bit of a stretch forward stretch and i won't take you through one balance on a throne position which i was not able to complete when i was doing the back fence so this is my luxury time for two minutes left so i think we're doing pretty well and i come down on my belly there is just one balance position and prone balance passion proposition so kind attempt that and combine it with a little bit of a back bend for upper back and lower back so this is when i take my legs all the way over let's give it a shot now when you're in this position last plow position make sure you do not move your head from side to side you could hurt yourself some of your mini able to get your toes to touch the whole series really appreciated those of you watching stay with us watch your guy express seven thirty to eight here every monday that's the time you should be stretching anyway also visit my website yoga