so along with help from facilitator ryan still wagon we're all working together to have susan take us through in fact my team has been stretching in the control room as well susan takes us through some very simple stretches the last three weeks last three mondays you've been watching susan take me through some stretches seated and we did some of the floor we did a few standing so as of blends and different techniques and i feel great this is my fourth week straight week since you've been teaching and i really feel good very gentle and not tired and usually i am very hyped up anyway over yoga stretching but i like the way especially the part where you talk about the breathing i mean you can breathe at your own pace everybody has a different choreography there's no right or wrong way so that's important in most people's you know susan mcnamara sumac you see dot com check out her  website details will come up every now and then make sure you stay in touch with her because this season is probably one of the later seasons after this we're planning to transition of course i'm hoping susan will come back to give us transitional pastures when the seasons change when the weather has changed i'm talking about the t v season we have every thirteen weeks we run into a new season so this may be one of the later episodes so don't miss the opportunity to come on the show and of course if you stay in touch with susan she'll let you know when she's coming on next street you know it's us yes thank you so much so today we're going to start at the edge of our seat in the chair and this is the shoulders and n and again and anything that can be done sitting at a desk sitting anywhere as long as you are sitting straight up keeping the belly in towards a spine the crown of the head up towards the ceiling relaxing the neck and shoulders and we're going to move very slowly and that's the hardest part for most people in this particular exercise starting with the right shoulder moving the right shoulder up towards your ear and then down again where you're feeling that when you move your shoulders in your back the shoulder blades have the next time that your shoulder comes  down leave it there for a moment take a rest and the next time we reach our shoulder up bring the ear to the shoulder as well bring the air into the shoulder and back so we inhale straight there should be no pain the shouldn't even be any discomfort no pushing no pulling and everyone will move at a different pace the next time your head is straight and your shoulder is down move your shoulder downward instead of going take your shoulder down it's not going to  a little bit like a massage of your shoulder and trust me we move slow now but when we're finished you will be moving much faster then excelling when you move forward inhaling when you come back and will go to the other side so first reaching the shoulder up towards your ear down and helling down excelling  slower you go the more you will feel the movement and one more time downward you can try different breathing terry ations you can try and having as you come back exhaling as you move forward and sometimes when you're given directions you know you might need to go back to your own natural breath and that's fine and then come back and try this again and see if there is a difference and now will go backward the right shoulder in one direction and you might even drop your arm since your hand can hang down and then go in the opposite direction out to the other side let your hand hang down by your side and go in one direction circling your shoulder and start with small circles reading in one direction in hal at selling him in other and certain circle in the other direction then relax and close your eyes for a moment and feel the difference in your shoulders and now open your eyes reach your chin down towards your sternum towards your chest and slowly draw your right ear to your right shoulder right ear to your right shoulder the same time he was sitting up tall your feet are flat on the floor and i sink into the floor the next time your head comes up look up look up where the ceiling meets the wall here is down by your shoulder you're looking up towards your left side and back down and follow with your eyes follow with you're going up towards the ceiling down towards the floor and you don't even really need to direct your eyes because your eyes will go there before your head and then next time roll your head back to center bring your and the next time your head comes up look up where the ceiling meets the wall there is any discomfort of course you bring your head down a little less and now slowly look at your shoulder and look up at the ceiling and the next time you come down to your shoulder draw your chin back to center and circle your head around in one direction next time you come to center go in the opposite direction circling around  and as you come back to the center keep your eyes closed for a moment and feel this sensation in your neck and in your shoulders now open your eyes are going to reach the right can let your left arm hang by your side so your head is going to turn to the left as your arm moves up towards the ceiling and back down  again this time let your arms circle around as your head comes back on the media as your arm goes out to the side your head will go out to the side circling around and then back one more time in this direction circling a red and back and this time will go in the opposite direction that in your head go to the left returning to center as you come back and if it's too much for any one shoulder to go all the way around then you can just have your arm out to the side like this otherwise you can do a complete circle both hands coming onto your eyes now reaching the arms up  your head sitting up with the belly and towards the spine looking straight ahead and how to get all exhale turning to your right slowly coming back to center and as you turn to your left let your right name move forward turning back to center and as you turn to your right let your left knee move forward giving you a little more space will do that one more time letting the right name move forward i mean turning to the right letting the left  and bring your hands into a cactus inhaling your elbows away from each other exhaling coming together inhaling away chris reach of them behind you reach in the arms back into a cactus this time reaching your arms around and bringing your hands behind your shoulder blades bringing your hands behind your shoulder blades reach the elbows up and down slightly looking straight ahead and release and bring your legs slightly apart coming into our cat cat sitting at the edge of your see any yelling and reaching your sternum towards the front of the floor at your own pace once you come back circle around in one direction bring your legs a little wider bringing your chest over your knee as you go to the right keep your butt exposed buttocks on the chair as you go to the right you push down on your left leg should go to the left you push down on your right leg sitting up with your belly in towards your spine the crown of your head up towards the ceiling pressing enter the ma giving yourself thanks for being here today and practicing with us everybody so ladies and gentleman strachan every day but also don't forget to thank yourself you are giving yourself the freedom to feel good you are giving yourself authority to feel and you've got it right there will also have the credits and roll at the end so isn't any closing temps i do i do like your workouts very much but since we may or may not be able to have you or any of my yoga episodes in front of the department on monday morning at ten o'clock it's a gentle yoga class do outdoors some mornings it is outdoors monday morning at ten o'clock and if the weather is good then we are outside otherwise it's indoors very relaxing gentle everything is on the floor and on tuesday my class is in a chair beautiful remember just a stretch stay with your body keep your mind nicely centered and even though you cannot see us now i know you can hear my voice i want you to move your body to still your mind because that's where we are all aiming for you know watching your guy express and my name is  thank you susan and your legs are amazing crew of crown alexis and ryan thank you so much for helping see us through this episode as well but you know what that really felt very gentle and very l probably there wasn't enough blood flowing so i had to make my j