supposed to be resting to the sounds of nature the waterfall i love that part of the usa we have a bare minimum crew today but a very efficient crew so thank you so much thanks so much for seeing us through for basically seeing us through to the end of the race right sunny and cory brice as well of facilitator thank you for setting us up in the studio great night everything gr i loved it but you give a very beautiful explanation when and i would love for you to share that with our viewers before we move on if you would like to get in touch with chris how can they reach you chris first of all and then maybe we can go to the shore  come across a lot of teachers amazing teachers but very few of them have been able to share it was effectively as chris has so i really think it would benefit you a lot to staying touch with chris keep in be in new york city now in manhattan because i think people but not that yoga group get together i just saw yoga i mean i summit some of the things that you see on social media you don't know if they're real or not right but apparently i did see they have now also travels you travel a lot you recently went to costa rica you went to japan yeah i've been around the world i've been very very blessed with opportunities both from you know just to my own and then from jobs that i've been able to travel it's good for me to like be in one place for a long period of time because then i can you know be a lot more focused you mention but at the show which is very interesting because our program just before i forget i basically i mean it helps you feel better through your diet so from the inside yoga does a lot of physical practice works with the mind through meditation it helps you feel good from the inside but here literally in a way that you're talking about improving your diet so stay with us and i'm sure i mean you talk about the ocean and i won't give too much away but i'm hoping chris because you are so aware of my reading constitutions and well i'm hoping that you can share with us some tips also when you start the overnighter we carry that goes along with the stretching there's also going to be a lot of information about food so let's let's stay together let's stay tach website for the yoga express program is yoga express dot com y g x p r e s s dot com we're currently airing seven thirty eight in every monday morning when the idea of a the program takes off the cooking channel we're hoping to transition to a cooking channel more than likely when start making lunch maybe ten so we might add one thirty to ten so go to go make sure that you have little gaps and the day when you can take time off yourself to improve your own body your health so i had to plug that in because i always forget is who yeah but in the mean time same times with people who are multi talented like chris chris you were talking last time you mentioned other than your travels you also are a body work s in braces all dot com and yeah between the two of them is that you know this is an excuse me but as we fight with all of this stuff it's multi dimensional right it's not just holistic well yeah i've never been a fan of western medicine although it has its place and it's wonderful and it's needed absolutely but i have found that i get more in my own life right out of more of the ancient practices and then when i need an aspirin or an advil of course i'm going to take them i'm not saying that's the good you're right you're right though we do need less than that absolutely but usually it's after the fact after you have the illness whereas what we practice in  happier out of the box when people are happier they're healthier exactly and that's just as you know if you're walking around eating well taking care of your body you're happier person you're less likely to get sick when you're feeling like crap about your  watch from the palm slightly forward with the hands by our side there's a little lift in the chest i says superhero the heart and there's a little bit of that superhero quality in the lifting of the chest as well as the breath we breathe like we're important because we are and that breath allows us to take up space around us it also allows us to connect with the elements around us so maybe just take a moment to i didn't by the feeling of the air on your skin all right so we're going to get ready to move but we'll start a little slower so let's just take the arms up and over your head be reaching energy you can bring the palms to touch or in the palms of part as you like and then as you exit we're going to just bring the hands out in front of the face or you can dive down  fold bend the knees if you need to and then from here planning your hands on the ground we're going to step the right foot back and then lower the back down and then on talk the let's take the arms up by the ears  very keen to keep weight in both feet the more weight you keep in the feet the less discomfort you feel in the back so this is on janae os in our first crescent lunge with your x l we're just going to take the hands back down to the ground curl lift the back knee and we're stepping back to our first downward facing dog the big upside down the sheep hands are wide apart wider than the shoulders hips are pretty much in line their heels are pretty much in line with the hips honorine hel come forward to playing polo shoulders over the wrist on the exhale lower your knees to the ground lower your chest right in between your thumbs this is called ashtown dawson eight points of the body on the earth from here let's briefly ward into our first cobra pose drawing the chessboard in the shoulders back and then exhale curl the toes back behind you you can leave the knees down as you press the hips back we're coming back into downward facing dog again that big upside down the shape all right on the how we're going to step the right foot forward getting the foot to come forward can be a little more challenging but do step the toes in line with the fingertips lower the back me down and took the toes and then take your arms up by your ears and that  breath in a little joy in the heart and then excel hands down to frame the front foot step your back foot forward to the front of the men were back in that forward cole dropped the chin in the chest on me in how we're going to take the arms up and over the head you lean a little further back into the back and taking another breath exhale hands down to the ground and were stepping all the way back towards downward facing dog so every time you press back to the shape it gets a little longer by really rooting your heels down and pressing your butt back on the next in the hell that's come forward to playing pose exhale the knees lower down the chest between the thumbs feel your elbows graze your sides on the way down in hell come forward on to the  pelvis keep the back of the neck long downward facing dog maybe the knees don't press to the ground use them if you need all right on the next in hell left foot is going to step to the front of the mat lower the back me down acts bringing the hands down hard we're going to take that one more time now it's like a moving meditation because we have the actions in hell arms forward nice i can hear the breath right footsteps back lower the back close your eyes for a second if you can you can take your hands by your sides and then just feel your breath right the heart's asking for lots of oxygen of course it is we've just moved around a lot which want to breathe the breath and nice and slow  the body down and we've just created a lot of space in your heart in your shoulders in your legs so we want to breathe into the space that you just create right we're going to move this into a couple of balances so from here bring the weight into the left leg to start and just start by lifting the ball of your right foot with the need turning for now we're all at a different level of balance so you might just trim the knee off to the side and maybe that's enough to keep the heel on to the inner ankle if you think you might want to try to go a little higher on that all of the foot off and bring it to my calf the knees opening to the side wall maybe that will bring the hands to the heart here you can bring your hands on your hips that's great too now again this could be a stopping point or if you're really feeling bold you lift that foot to the inner thigh placing the foot pressing it against your inner thigh and the same pressure of my foot to the inner thigh is the same pressure of my hands to get and breathing here smooth steady breaths so balance is a constant movement we have these little micromanaged firing off of muscles that helps to keep us on point here you let that happen and breathe into and maybe take your arms up to the sky reaching your fingers out like branches take another breath try to look in one place don't let the eyes dart all around and then take your hands bacterial heart take they need forward again and then we'll just step the feet together maybe shake off this leg that was just standing on the ground if you need a little blood flow in there right ok great now let's take the other side sort of stand in a nice and tall incent and then from there we're just going to lift the right leg or the writers are the left legs coming up this time and then again you might keep it low bringing the heel on to the ankle or foot to the calf or if you're feeling very sturdy with your balance i'm using my hand to help my foot on to the inner thigh whatever you choose make sure that the breath is taking you there don't stop breathing again where you go now i'm gazing off that one's pacific point because it's quiet in my mind and it's helping me really to focus on what i'm doing right now which is finding ease of the balance and the breath you know from there we might grow our branches yeah if you come out of legs take the half way left lane through the chest we're just going to step back to play and then lower on to hands and meet us now we're come to steady knees now i'm going to give my profile to my friends at home and you can stay just like you are and i might curl the toes back behind me because this is going to bring my heels a little closer towards my hands i'm bringing my little spring cleaning there thank you so much so i'm bringing my hands to the lower back you might face the fingertips up i'll tell you why because i face the fingertips down you see how my shoulder comes forward if i can take it back the shoulder gets back again that may be too much on your wrist and that's ok so fingertips up if you can figure tips down if you cannot from there i imagine that someone is pulling my heart to the sky by a rope and i'm lifting lifting lifting up you know as my hands are pressing into my hips they're also maintaining to make sure that my butt does not clench up because we don't want that to happen you want to try to relax the seat at least a little bit now over the next couple grafts or start to look further back on the ceiling to come into a slightly deeper back bend or of very deep or back then and if you have the space only you might take your hands down towards your slowly it's best to help the lower back with the hands come all the way back and i'm going to germany's forward will sit back on the heel turn your palms to face up on the thighs maybe bring the chin towards the chest feel  stretch ripple up through the back of the neck right and then let's have a seat now we're going to counter that back bend with a nice forward fold so both legs out in front of the a nice long spine here big toe mounts touch with the heel slightly apart will in hell will take the arms of hide of this guy and then exhale and then yourself towards the legs reaching reaching reaching out if you can hold on  that's fine if you can ankles are great you might even put the hands to the ground i think not holding on to the legs for some people is harder than holding onto him because we want that idea that we're pulling ourself for it but to not do it then we'd start to engage muscles that we don't didn't even know we had so i want to imagine that my heart once again is being told this time towards the big toes and as i do that i want to keep the shoulders back from the ears or take a breath in here this is called which is our western simple who is taking another breath in drawing the chest long and then exhale to mouth yourself down every time you breathe in it's an opportunity for the spine to find a little bit more l and every time you breathe out it's an opportunity for you to go a little bit deeper into your forward will take that to more times if you please making sure to really emphasize the exhale the guru a little bit deeper and then then it takes a lot of the workload off the rest of the body so a lot of my friends with hip problems knee problems shoulder problems if we keep the core in check the rest of the body keeps nice and happy so i've been talking way too long let's maybe take the hands and take the souls of the feet together knees open wide like a book this isn't even a pose it is but we're just going to bow down give your belly a little break all right now come on up nice and slowly roll down onto your back you want to turn around and then i'm going to hug my knees into that shouts and drop my knees over towards the right could finish up with a little twist so you can keep your legs together i'm stacking up my ankles my knees my hips and there a look over my left shoulder if you have space in your apartment or your house you can reach that left hand out to the side right off the shoulders and here to just focusing on music sales will take that needs through the center these are easy twist when i go into britain i just drop them off to the other side so again focusing on the exhales we can be sure that the breath out just lets you relax heavy into the ground goodbyes yeah i think that's right i could stay like they tell me about it right but that's you know that's a great thing about getting a nice gentle but intense workout yeah because the rest afterwards i feel so but to do it oh my gosh yeah and then you can really really relax at the end and stay with us keep watching yoga express seven thirty to eight am every monday chris temple chris temple of chris temple yoga dot com check him out  and corey especially a criminal real thank you so much for staying with us right to the last minute and release a mystery that feels good actually i'm wondering how now must they came about i know it's supposed to be sure great if you can just share what is your perspective on born i'm a stay fit to my understanding literally the translation means same me like at its root we are named the same now it got expanded to the light in me