of my heart because you know how you've heard that expression both these long if something can go wrong it will isn't how it goes because i must he actually lives with me so thanks to an amazing amazing team i really appreciate was like yeah we're i mean you can hear the ocean every night i mean it's absolutely amazing the teacher training program we didn't do a teacher training although we did have in the past year it was just a retreat that we did for ten day yeah i'll just get off the grid enjoy the sunshine did yoga twice a day and had some love yeah i'm a singer for the food out there the cook so this is wonderful so good to have you back chris what do you think what do you plan on taking through today who are going to create a little heat in the core or we're going to do some twisting you're very clear speaking it is your heels making basically making the letter l with the body you know i just want to say something but knew before we start if anybody needs to bend their knees they can by all means bend the knees because this is going to be very challenging so but if you can you try to lead them through the legs and see if that works for you so it's good a little bit closer to the mikes all right from there you can either from your hands by your sides with the palms facing down and you might even rock your hips to the side during your forearms a little bit underneath your butt if that makes this your job a little easier you could do that also if you have a tell bone that sticks into the ground that can be painful you can do that as well what i'm going to do but when you can leave your hands right where they are i'm going into at least my fingers back then exhale halfway down now you can stay up that level will read the legs up again or we can lower the legs about two thirds of the way down to the ground and then ellington through this is one of five here's number two lower and one more time at this level breathing up and excel over two thirds of the way down cool take them out we have one more level we're going to play with on your exhale see if i'm going to lower my heels two inches off the ground you go as low as you can  yourself around a little bit take a breath and through the know breathe out the mouth for the best is not over we're going to want more time take the legs up to the sky i'm going to angle myself a little bit here and then this time reach your arms of the over in i'm going to be so all that your lower back it's good you'll remember me at least for a couple days all right keep hold of the right leg squeeze the knee into the chest lean on the left let go along if you can you're going to lift the left leg just so it's a few inches off the walk your feet into your butt about hips with a part on the heels and then just the your hips of hod this guy to this is a stretch of the belly you can feel good you can take your arms up and over your head or some of us like to interlace your fingers underneath and maybe just walk  the elbows close together to get an extra little stretch in the chest take a breath and let your shining through the front side of your body is almost something right well i think maybe the worst is all right stretch to the side body cool now look up to the palm above you and as you breathe in you just create a little space in the left side to take another break and then switching sides  other side just stretching through right arm reaches up and over your head again if you can look up to the palm if that's too much to the neck you don't have to look up we want to sort of look up with the heart and then the eyeballs follow along i'm using this left hand to create a deeper twist but the gentle we're just getting started here take a big breath and give it another twist one more time this feels really good especially when you let the breath guide you there and then twist it out alright lets release that and switch to the other side right hands going to reach across the left he left hand back behind you take a breath in with your exhale it's like you're dialing your heart to the wall behind you take another br  ring here hips are right above the knees and your shoulders are right above the wrists spread your fingers out nice and wide let's just warm up the shoulders a little bit start to orbit your shoulders around the wrist spreading out your fingers pressing into the fingerprint keep the breath fluid don't really worry about when you're breathing just make sure that you are in fact breathing and then the take that the other direction whichever way you started circling around the other way is a wonderful way to warm up the rest again especially when you really start to press in the fingers like you're trying to poke little holes with fingerprints all right let's stop at center and on and then hell drop the belly stick your fanny high and then exhale round into the first gravity unfriendly pull so start to breathe here will take three breaths as the heat starts to creep up into your arms into your belly keep pressing your heels back and keep in the crown of the head that's in the top of your head legs all right so we are going to do that one more time but we're going to change it now so when we have bending the knees lengthen your spine let's move the right hand underneath the police you can leave fingerprints on the ground here your left hand up to the sky for the twist so both knees can stay bent but if you're feeling like you've got more space to give you might straighten through that left leg as you try to look up towards the top hand but don't let it come from the neck that just hurts the neck we want to roll the chest so you really got to pull the belly in and let the twist happen from the core we created all that beautiful heat with our core works and now we can really let this go here take a beginning and give it a good school and the twist and then slowly lower that top and  top end but if it hurts the neck don't bother if you could roll the chest up and the eyes can follow along but you know on the twist from the neck that creates pain and creates tension that we don't want one more time here please take a begin  and exhale rest ok let's come forward to plank pose again this time we're going to lower on to the knees and again a couple easy stretches right hand underneath the face take your left hand up to the sky this looks familiar and the to thread that arm underneath the belly bring your left to your left shoulder onto the ground you can either walk your right hand down in front of you that's a nice option really try to relax the cheek the face on to the ground the shoulder there's a little compression that happens when you let go and then from the fingertips to the tail bone just breathe yourself nice and long and then when you exit all your left hand the back of your left hand is on the ground you can push that into the ground and you might pick up underneath your right armpit for a slightly twist beautiful nice but one more time breathing it and let the twist happen on the exit all right how we come out of poses is everything so move the right hand underneath the shoulder then breathe the left hand all the way back up through this to th extending through the fingertips lower that hand down put it right underneath your face and most which to the other side right hand up peeling up through the fingertips and then exhale thread the arm on anything your body across right here right shoulder to the ground from there walk that left hand out in front if it's a good for you not you can leave it underneath the shoulders and then extend through the fingertips let that feel good right it's a nice side stretch it's a little bit of a twist breathing that leans into the forward in between the hands so it may not get their own one shot that was a nice job but what we do want to make sure is that fingertips until there's a line at the front of the mat let's lower the back me down and none took the two and then first walk the hands up on to the  making sure that we're grounding into both legs and then from there maybe taking the arms up to the sky if that's ok for the back we're going to see if we can take this into a little harder when you're in a back bend so i'm pressing into both feet the front and the top of the back foot and then as i look up by might start to lean back a little bit and twist deep in have a go a little bit deeper into that heart open one more time to breath and in the next slowly take your hands down to ground straighten through your front leg we haven't done too much stretching but we're going to straighten out this right leg and here's the thing if the hamstring is tight keep a bend in the knee more importantly the toes are pointing straight up to th and you're flexing the tools back towards your home and take a breath in like your heart has a flashlight or a spotlight shining out to the mountain from the beach and then with your exhale bow your head in see if you can find a little release on that front hamstring and in the b front leg just into the lunch just like we were and then one more time take your hands up to the sky take your hands to your heart breathing and we're going to twist over towards the front leg so what we're going to try to do is bring that left elbow to the outside of th right shoulder but every time i x l i start to dial my heart towards the thumbs to see if i can get a little twist i'm not trying to knock my hips out of alignment so i want to make sure that i'm twisting from the belly deep breath in let's stay here and see we can use the pressure of the palms to squeeze out the spine one more time and then exhale the twisted grit look down by new frame your front foot with both of your hands curl the back toes under lift the back knee will step back to plank so take a breath and crank with your exhale lower the knees down on to the ground lower the chest right in between the thumb stick your booty highside forward arm to your pelvis keep the back of the neck long you don't have to go super high and then all right just take a moment here breathe in through the nose please breathe out through the mouth on we inhale let's take it on the left leg lifting high exhale step that put forward in between the hands whatever you got do to get it so some people will land back midway you just use the hand to help it forward so we're going to lower the back down and then took the to school start with hands up on the take a breath the ground into both feet from foot and the back  little bit further one more all right take your hands back down to the ground slowly straightening through this front leg flex the toes towards the heart if you need to keep a bend in that left knee go ahead and do so breed like you've got that spotlight shining to the front of the mouth and then exhale mel the head in take it again breathe in create a little space and then exhale to melt back down one more time you could either stay or take the full pole and then that's come back up onto that front leg we're returning to where we were with the arms up to the sky and are low on each and then take your hands to your heart and take a breath then will twist towards the left leg again i'm going to use my left palm to help cross and then my hands are at my heart center where i work in there anyway so if they start out of the shoulder that's ok by pressing home to palm i start to wring out the belly again this is helping or digestion hoping metabolism it's helping detox the body lawley exhales is the key to twisting deeper which really starts to feel good in the lower back one more time to be interest terrified when you got started it's going to get was can we do one more twist with time you know right so we're going to start with the left leg extended and then i'm going to step the right foot to the outside of my five now some people bending this knee is going to feel better so you have the choice extend its legs or bet me whatever works better for you yeah perfect ok so then wrapping this left elbow around the right knee or we can twist it a little deeper taking the over to the outside you choose your variation  one more time in our three and then re at a ride release the tourist or counter twist to the other side just by bowing down and then when we come back up let's switch the left right on the bottom left on top crossing that elbow in front of the shin keeping both butt cheeks on the ground take a breath then i'm bringing this left hand back behind me get tall up over the sit bones and then exhale sque take both legs out in front of you turn the forms to face up and me and jimmy you could go forward i don't you're falling in the lava back behind you are getting eaten by the turtle take a breath in with your x l we're going to roll down onto we're wrapping up i'd like to knowledge are amazing amazing crew thank you so much guys an thank you so much for helping us get this program on air and thanks also to chris temple cres that was an amazing work thank you get in touch my new friends you have the credits coming out yes real also have has