believe we've come this far but we couldn't have done it without loyal viewers we don't know how many of you have stayed with us over a number of episodes we know there are different people watching different episodes and without you guys and without  enjoying it i'm enjoying anywhere that i can learn to be more flexible you know as i grow older and grow taller and feel more comfortable and i have only ever heard that as i grow older i'm going to go closer to the ground but i know you know class and i have a lot of seniors in my class right but you know we get we when you're a little you roll around and but as we get older we we won't do that any more than you are supposed to so it's good to go back to being a and reach your right and your right leg away from each other right on the right  then relax the right side reach the left arm and the left leg away from each other relax that side and the other right on the left leg reach the right palm in the left leg and now the left arm and the right and one more time reach your arms up towards the ceiling back to the back of the room and up and just this alone  towards in front of the room so your toes a pointing up towards the ceiling your heels are reaching towards the front of the room you're reaching your arms and if they only go to the ceiling and down that's perfectly fine if they can reach all the way to the back of the room that's fine too and the next time your arms are back leave them there you can roll over on to your right or one side and have your right arm out slightly you can have your hand on your arm your left hand will be here for standing at first and will bend  moment take a few breaths you can keep your knees close together if you have a blanket on you can always put a blanket in between your knees and now slowly reach your left arm up towards the ceiling very very slowly reaching out paula towards the other hand harm on top of palm near halfway up this is another solution idea excelling down the other side you can choose your breath choreography will go on one more time on this side reaching up halfway exhaling on the way down selecting your choice of breath as long as you keep breathing slowly coming around your back the lower back the side body you believe i feel it outside my oh yes yes yes and everyone will feel it in a different place and as long as you move and slow you will feel the sensations in your body much more and one less time reaching over towards a poem and on the last time s now wintering can't count on the floor so many ways that you can do this on the floor our hands are underneath our shoulders our knees are underneath our pelvis our hips bringing the shoulder blades together reaching the sternum towards the front of the room lowering the head yelling back and forth this is too much on your wrist you can always come down on to your elbows as well onto your forearms and the next time you come up go into a circle bringing the products towards the leg and go in the opposite direction and the next time you bring your buttocks towards your heels reach your arms out in front to walking with your fingers like a spider knowing is far as you can and were ever you are bring your hands down onto the mat bring your head onto the mat and if your head does not touch the mat you can always put a block or a book underneath your head and bre reaching your butt towards your heels reaching your arms your hands slowly coming back up onto all fours and just like we did when we were laying on our back we're going to balance ourselves on all four of starting with the right leg bring in the right l back holding onto the ball of your foot you have the option of staying here or you can lift that leg hip high and if you feel stable here reaching your left arm out and looking about two to three feet in front of your mat not looking straight down two to three feet and breathing keeping the belly and towards the spine slowly bringing that hand down reaching the left leg back coming on to the ball of your fight you can certainly stay here or let your leg up and if you feel stable reach the right arm bring in the belly and slowly bring that down underneath the other arm like you're treading the needle and reach the arm across keeping your eye on the farm the whole time excelling across don't bring your arms down onto the mat bring them straight across as far as they can slowly reach the arm  know this time reaching the arm across reaching that right shoulder if it's ok for you you can always put a blanket underneath your shoulder bringing your and you have the option of taking your left hand reaching that left him back onto your sake or i'm reaching your shoulder away from your ears  hand to give yourself a little more of a twist and you can leave your right hand there or you can bring it around onto your back onto your sake grow and your left hand the back of and reached the right him back on to the mat and push yourself back up into all fours spread your knee and i'll come back and to my child's falls reaching our hands out in front and this time coming on to your forearms and turning your poems up bringing your forearms as close together as possible turning your  and reach your poems onto your shoulders your shoulder blades so you want your elbows in touching your ears your arms are touching your ears so what you don't want is you don't want to out like this one it in and breathe feeling that in your arms your upper arms and reach your arms down and coming on to all fours will do one more exercise on fall for i just want to reach our right leg out kind of like a  the circle that leg around reaching your need towards your your elbow and then out and back and looking straight ahead feet in front of them that being the belly towards the spine and out circling the opposite direction and the next time during the spreading their mouth wide and one more time walk your hands full word bring the poms and let your head rest leg coming up into a plank paws and then out into a downward dog or you can go right into a downward dog that's perfectly fine reaching your buttocks up pressing down into your hands especially between your thumb and your index finger and now walk your dog reach your right knee then your le and now straighten both legs bring your heels as close to the mat as possible relax your hand and slowly we'll walk out hands towards  feet towards our hands and hanging all over like a rag with our knees bent relaxing our arms and slowly bringing your hands on to your hips your elbows that slowly coming  at a time and standing a mountain poses the blueprint of all yoga poses so whether you're on your back on your belly on your side on your head which are not doing today this is where you want to be so you can lift up your toes lift up your heels back and forth find that place in your foot all four corners of your foot will be planted into the mat and  room and at the same time draw your buttocks down towards your heels and that alone you will feel your abdominal muscles stretching and then reach your shoulders and coming on to your she heard that a long time one of my grandkids all the time about how we get shot when we stand like our brain feels shop when you stand and i have that in the back of my mind especially because you mention next week we're going to do some standing postures you already had everything planned in your head so i was actually looking for that and actually there's something to that because when you took me through the downturn but the grading was so beautiful you did it very gently with that was reading and everything so i could actually feel my brain functioning a little quicker so you know we were you know as i was watching our crew give us some cues about how many minutes we had left and stuff and i'm thinking my brain is i feel like i'm actually watching sometimes i watch the screen but i don't really see you know sometimes we look but we don't see growth because if i yes i don't know what is what is i wonder what is the logic because you spoke so much about i'm sure you'll have an answer for this in your own you know your own perspective too you talked about the price method in the last couple of episodes and i've ever since you mentioned that the whole of last week i've been thinking of my body having years and sort of bones and muscle they must be some equivalent in engineering terms for the brain i'm thinking what would you how would you look at it i'm sure you have another perspective on that what is it that controls the rest of defend themselves with their tails of the brain i'm not even sure of were allowed to say that you guys stay in touch with susan sumac yoga dot com and susan your website also has a