so stay with us stretch with us every monday seven thirty to eight pm as of the date of taping so we hope to maintain that time that is really the time you should be practicing you can ask any of those any of the professional yoga teachers and practitioners out there and i brought someone who can vote for that is that right seven thirty to eight the best time to practice so we have chosen to tape these episodes on weekday afternoons and you're welcome to come stretch with us just so you know it doesn't cost you anything except to give some of your time and just participate come here stretch as a something to be said about group  i would like to thank our amazing crew thank you so much for staying with us and told you this that maria and corey thank you i really appreciate that you guys have helped us see help see us through several episodes in the last couple of know a lot of it i like to make this analogy we think about you know we turn to over the counter medicine it's just this little tiny pill but you know it's going to have this big impact right there just the same way doesn't take too much of any ready yes i was going to add just just building off what we're just talking about yes everyone's constitution is different and that resents itself and our metabolism our temperament our state of mind everything our munity all these things are going on in our body but each of us individually is very different and we all experience the seasons of weather right now exposed to the same elements right and this time of year in the winter of lot of times going cold and  you know it might be rainy and more of those heavy elements a word might be just kind of that dry windy feeling that's a little more what we call in our bit about sort of with easter that cold dry skin and things like that eating and we're going to take everything step by step so for everybody practicing at home to feel welcome to take any step or any level or variation that's working well for you right now every day we come to the mat is different right our bodies are different or injuries hell belly button draws in toward the spine the air comes back out through the know exhaling right hand down to the mat left arm up in overhead stretching out the si and back to center exhaling taking a twist so the left hand comes down to where the great one full breath here and help both arms back up to center and that x helped was over to the offices and held the arms let's take that one more time inhaling the arms of exhale this time coming to the left side first right arm or just some nice full body stretches to get everything going i like to  and you know the arms fact up to santa this time next helping the fingertips behind you gently lifting the shoulders back the collarbone up toward the ceiling lift in the heart up a little baby back then come back and said can walk the fingertips out in front of you practice this new trick of rolling over the exhale rounding th and help come back to a neutral table top and then send the hips to the heels walk the fingertips forward fine child and the body will come into the hips a bit ok so you can extend the right leg out behind you tuck the toes and shuttling rock back and forth a little bit to wake up the muscles of the acts held around the spine draw the knee to send the right leg back again this time that we're going to bring the foot to the outside of the right hand this time exhale the fingertips down to the mat and a small movement but we're going to pull the toast for the nose and the hips a little bit back behind us so we're stretching the muscles of the back of the front l bring the front back to the floor we're going to bring the left elbow overturned the right knee has come into maybe resting the elbow on the thigh just e the left like out behind us and this time bring the foot to the outside of the left hand we'll come back about now this time again we'll bring our rate elbow over toward the left knee so coming into the twist have come to fire one twisting over toward focus let's come back to center will bring the fingertips back down to the mat left me back toward the floo floor and straight in the left knee so that we can lift up into the high lunge he has lifted off the mat the leg squeezed together to gauge the core lifting the arms h us the way back right now no that's good yeah because it's important you know that's what i found getting into a posture it's great it's great but getting out of the pasture with grace is so much more important because i could