going to be directing next week's episode i believe he's also directing today's episode so i'll come thanks again for coming in as well sharp sharp notice right here on the mats we have got some are us some a are at manhattan neighborhood network but we needed an extra body and we had a full crew in the back so i decided to call tomorrow and thank you for stretching with us some are thank you and i'm going to introduce betty hall betty is yoga teacher and that you said you teach the blind yes feel to the blind eye to meditation that you teach meditation you know that that is promised to teach our group right here and i believe we may have the same group coming back week she's going to teach us next week and we're going to make sure that we get enough heat in our bodies so we're going to carry this week's heat with melissa melissa is a yoga teacher and even though we're not going to go to commercial counselor but you're also a yoga teacher right yes and you know in our view to our sister science absolutely yes so you know the yoga stretching the body and helping restore health that way right in our vedas looking at it through diet meditation see and i chose that name because we do live such you know rush city lives all the time there's so much good work that needs to be done and my background was originally and in non profits and started companies i don't know you mentioned that before we started y pro which one is that well previously i was working with kind of organic farm just doing all the kind of world changing work right and that's when i noticed that we really needed to spend more time taking care of ourselves while we're out there changing the world and so now i volunteer t exactly ok we're all yours today does anything else you want to let our viewers know you're going to go directly on camera and i think time is probably going to monitor this once or anything else you want to add to our viewers any precautions you want to tell them  arms up above you hands come to me exhale hands back towards and help bring the arms that come in all the x feel the right hand comes back all the way just in a gentle range of motion  and then you can move in the opposite direction and here we're going to roll onto our knees and come to table top if you're at home and you need a little padding on your knees you can grab a blanket or scarf it was the right all come to the table top hands come directly below the one more time at your own pace can draw the heel back behind you to get a stretch in the fight and the back of the leg take a breath here and i'm not pushing into the top of the left foot to help you ground down on these three limbs begin to body now and help open the leg out to the side so the side of the right leg lifts up toward the ceiling yeah the stretch there get into the hip and we're going to bring the right hand to the inside of the right knee extend the left arm up and over for finding an open twist draw the left shoulder blade up and walk behind you to help pressing into the hand and the hand is pressing into the knee i can help you find some expansion help your way back up to instagram and facebook melissa's credits may come up one more time also she'll be in the rolling credits on behalf of some mara and betty hall another yoga teacher who i'm dying to try out but i'm also terrified to some extent  he's on audio and the graphics as well is that the rest on the switch she is the person who make sure you get she picks the best shots that everyone else has got and outcome of this girl thank you so much of him is directing the episode today thank you all for hanging in there richard swanson thank you so much for facilitating making us all look so good right here in nice lights and i think there's only one other thing i need to add the opening music the three ohms which we heard