just me my shadow my team and when i talk about my team i'd like to knowledge while i'm still on that topic i'd like to say thank you so much ryan akram thanks so much for being there for me we're going to break them up into segments that brings me to the main part of today's episode the last time we stretched together i was here with my shadow right here at the studios and we were stretching my episode i want you to understand your body first dance i'm going to come out just a little bit the cameras are going to back to make sure that we don't get cut out because i'm going to touch on each part of the body so just understand that the yoga stretching that i share with you on this program is actually the very it's a simple stretch sequence that i put together which has helped me over the last seventeen years and i want to share with you just have to keep trying to retain it neglected muscle groups so let's try a huge chess joke because we are almost at the end of the first segment so i want you to experience some of those the other things will be also touching on since i did prom organs inside of you and just remember most of the clients it all gets a situated between the hip and the shoulders you have a few plants out here bigotry in he'll if you want to make sure we never really give ourselves enough of an opportunity to and back to the center the reason you feel so energized when you complete a twist it's like ringing out your clothes you reach your upper and lower body in opposite direction so if you move the upper body to the left the lower much yoga stretching can help you know the aspects of yoga that are going to be helpful as well over the next couple of episodes i'm going to share some i would like to share some segments depending on how much time on some guided meditation little more on the chest opening there is a chance to love that i really like very much but it can be a little intensity you want to be very careful i'm going to bring my feet out the insides again will pens wherever you are today that's fine you can place your palms maybe on a brick on a pile of books and a nice big webster dictionary and whatever you have that gives you right i'm going to make do with what i have i have a little principle that i keep saying to myself make the most of what you have come to terms with what you don't i don't have a great or a block and i don't have a simple flexible body  the slowly walking hands full would take your feet and back and this time you're going to see me in profile i'm going to demonstrate the best way i can so you see exactly where you'll be when you're taking a lot of the weight on my wrist at the base of my wrists and now i'm going to move the weight more to the floor with the front part of my palm you may not see that but i feel it when i do that my head so if i'm able to dip my head forward between the biceps that means i'm taking more weight in the front of the palm notice my sida hip with the part you really need to do that i feel that beautiful stretch in the back of my legs right  think we do have eight minutes that my crew is the thank you is a little bit of a back bend but more than a back bend because you have the support of the knees it's more of a chest job so once again i'm going to come to count on the back i don't know how that made him a bird i'm assuming because you would face in the direction of the rising sun when you do this person's i'm holding on to my big toes with my fingers that helps me hold my body for what  some schools translate that as boogie because it looks like a big of a bird so you know sometimes we take things to the extreme we try to make everything have a meaning something that just don't have a reason or meaning  and notice when i was just getting into the position my left buttock was down and come out even though it doesn't look like this might be a string stretch i actually do feel if i take my right leg all the so nice i feel so lucky to have this great space here to stretch seven thirty eight every monday morning time on a fifty six eighty three thirty four and very soon i hope to have