think she says she is very humble enough to say she is still learning but she has developed in line with the program that she has been attending she's a developed a sequence for us right here today susan mack the model susan has completed my first year and this is a four year program so i'm not teaching fellows in christ yet but i am adding pieces of the movement which is a very slow movement and that's how we'll start today and then we'll add in the yoga afterward and by doing this particular exercise you will feel a little more flexible in our general daily lives we have to move to the left and to the right right and back and forth and we don't always do that very much and then you move it now we're going to feel a lot more flexible after just the first fifteen minutes of this and only twenty minutes i know i'm really looking forward to the program itself is just twenty minutes long that's how we actually get that you can see at home improvement so we'll start by reaching up the right arm and slowly moving that right on back as far as you can go following with your oh and your thumb with your  and only go to where is easy but once you get there sort of make an imprint of where your hand went and then slowly come back and bring your hand back here to your in four corners of your foot planted on the ground on the carpet and slowly anyhow and praying that breath again towards your belly x having turning your body towards your right down your body as far as you can go doesn't need to go very slowly returning back to center the hardest part in this system we're going to do this two more times in this program and one more time in this direction slowly turning and returning to sense i'm going to do that one more time with three more times turning but this time turn the body and not the head keep the had looking straight ahead as you turn your body your shoulder to the right and you'll find that you won't go this far without the eyes following but not letting the head go and slowly coming back and one last time in this directions turning the body but not to have looking straight ahead and own notice that your body is turning in the same way but all you're moving is your left and eight feet are planted on the floor oh state of planted on the floor and moving the left knee you'll notice that your left side is going towards the right your right shoulder is going back to that a few times on your whole body towards the right looking over your shoulder slowly returning to the center one more time it's two more times in the head no boards the left lead everything exactly as it is feet are planted on the floor your body is going to the right and your churning your head bowed over your left shoulder as far as it can go and relax the xcel turns to your left foot ledge your gaze looks straight ahead that your head looks straight ahead the head is looking straight the knees are straight and slowly turning back to center and one last time like relax and now will go to the left again sitting up tall in howling turning to your left letting that right knee go forward that will help slowly coming back to center in howling excelling and turning one more time returning to cen and the last time turning letting the right knee go forward as you turn bringing your chin towards your shoulder and nose lowly turn your head towards your right shoulder b good good good ok so it's nice and smooth but it's effective so now would come into our cat cows just been moving left and right hands on the nays in hallowing and reaching their sternum towards the front of the room bringing the shoulder blades together x and letting letting the shoulder blades round letting the head in the neck relax and everyone will move a little different this is one of those poses cat care that i almost always include in my class it's so nice for the news a nice massage on your spine being good for your digestive system and it should feel good if it doesn't your back off a little hands of the back of the chair just reach our chairs forward anyone who's doing this at home you might have a chair against or close to a wall grounded a circle the way and the next time bring your left arm underneath your right and you can hug your so or you can bring the backs of your hands together or you can bring your hands your arms to touch which ever one you choose is perfectly fine it's always good to have a modification you can always go back to hugging at this time as your arms inhaling richer elbows on to your knees letting your hair than your neck rest and shake your head yes or no a bring your elbows around the ball and open out reaching your arms out wide and then slowly giving yourself bringing your hands around your shoulder blades remember which hand is on top which on this on opening up your arms and bring the other one slowly bringing your hands around to show the blades and one last exercise with your hands bring your right out and lift your wrist up bring your hands around the pinky finger and reach the pinky finger back relax into shoulders from around the next finger of the ring finger reaching that ring finger back feeling that of your arm the middle finger and each finger will have a different sensations bring and now bring your whole hand in front of your other hand filing clude it and reach back as you reach the wrist towards the front of the room and out the other side bring the right run your eyes for a moment to let your eyes go to your right with your eyes closed and then to the left and let your eyes go around in a circle in one direction and then the  fascinating can you tell us a little bit more about the engineering like how did it go i know for instance children who have engineering toys that are able to put parts together so the whole thing was as if they're in gear and sync with each other aka alexis and ryan thank you so much my seeing us through today folks out there every monday seven thirty to eight am stretch with us you get different techniques right here teachers guest teachers just like you get different techniques being shared with you and in such a simple yet effective way that you really cannot afford to miss watching us so everybody would like to see you stay with us you're watching yo eyes to the right body you can feel it in your neck