last week's guest is that with us we had such an amazing time right here on the met and i hope if you're watching that you had a wonderful time as well i have to ask mona to come back i'm going to difference because before i started that particular all the other stretches felt beautiful and i've experienced them in one form or another but this is very new to me and itself so goodness a comfortable before i started it i actually when i was lifting my legs up i could feel the curve in my back and when it went straight up and after we did the three reps i could feel my whole back sinking into the mat letter being there look it's amazing that's why often not always but back is kind of over arched like this right or these abdominal muscles are just sort of hanging out here right there weak the kind that you can actually they're not really  position so we end up having this way back which can be the root of a lot of disk degeneration hurry as we get older as it happens more and more so right now is what happened in pregnancy right big belly and the right  way so really just even when i walk every day if i just hold my muscles in not only will i eat a little less but also you're right i can actually feel the back of the front trying to meet that's right and you don't want to do it in any way even in daily life that's right just to notice if you are sort of just being in the belly though i will say for many of us especially women i find we are have bitterly holding our belly and you know right off and right like so  below right effects and last so this is why there's often even an acupuncture principles where if an issue is above we treat below with the issues on the right we go to the last one that is without creating balance in the body so  as a in a very physical and i could listen to you forever what do we have today and what are we going to do it said ok it's another day we're going to do have a little bit more were it last time we were just on the on the floor today we're going to lift our you out off the floor and have a few postures that are really i consider them wonderful to do to begin your day to bring up the energy to bring up the mood and and then move into some more slower ones t key principles as last time are coordination of the movement with brown rice is key to all of yoga but we're going to really give it a focus here to really let the breath on the loop the movement so this is a way of thinking about it where you begin the breath and it's as if the breath is what is a guy able a new movement that i write ok i'll talk it through as we go along the way and just like last time we're going to think of this as mindfulness of our body mindfulness of body getting out of the mindset of achieving postures which i know this is not what this is ever about but really letting that go and really letting me exercise be aware and awareness awareness i'm going to start thinking about my movement in a very different where today it's just the way you worded it let the breath of the movements of basically letting the breath guide you in and out of the i heard people say my fullness but i've never really had it expressed so nicely ok i'm looking forward to today and so it's really experience also we're going to experience it and you see how that goes i'm all and if you do have a match to be only a little bit back on your mat so you have some room and if it bothers your knees at all you can always roll up an extra matter a blanket urn to your knees to soften it and if you really have a knee injury this may not be the one for you and you can do a different version seated in a chair so just st take a moment here just to give a few moments here to use or how you're feeling at this arms up the front the breath be what brings those can do it one more time at home of course you could really need this many times begin the in how much the breath let the breath move the arms up arms at the sides dangling it does not take just a few moments now you're in a different orientation to your body so notice what you notice about how you feel here and notice how your feet are contacting do you feel more weight on one side than the other let your taleban be as if it's going right down into mother earth connecting with the core of the earth your tailbone the bottom of your spine you can imagine it connecting with a war  him come back up half way and here you want to be like a tabletop someone could balance a teakettle on your back accel hear him he'll feel your tail one reaching out to the you're laying on your belly and hunger alongside your chest so you don't want to elbow splaying out of the oboes kind of in towards your body i will say tucked in but don't have a t there they're coming in towards your body the tops of your feet are on the on the floor or the and then we're going to simply lift our head neck and upper chest as we in tell we're going to bring it back down you can have your forehead on the ground here or if you like you can turn your head from to one side or the other i have some issues with my neck so i like to be in the center but it's completely fine if you want to have your cheek notice how even without any pushing from your arms the breath is going to lift your body up because it fills the chest in the noticing that right it naturally wants to lift up and as you exhale the natural impulse of the body is to r this time as you inhale you're going to list your head chest legs and your limbs with your arms up the sides so bringing your feet together your legs together as much as possible course you could do this several times be mindful of your lower back meaning if it begins to hurt obviously that's always the  asleep well that's the thing when you really pay attention and go a bit slower something that even has a physical record to it can be very relaxing hell here x l you're going to let your legs fall to the right as you let your head on switch we have thank you so much you guys have been great to put up with me and to you know make everything possible today more natural for our special guest teacher today if you want to contact mana people tree well that's a credits will be out one last time and also on the rolling credits at the end you are watching for us thank you so much bonnie and thank you to all at home for taking the time to practice with us and as you wait here simply allow yourself to feel what you're feeling and take a moment to express gratitude to yourself for really taking the time out of your