basically traditionally is where your eyebrows apparently meet so right there between the eyebrows and now days be moving up a little bit right in the center of the forehead but place of meditation that's where you get all your concentration your focus that's also the first part of your face or your the region about the head that feels like it's throbbing when you have what we when you stand upright and then open up you not just open up the pictorials you're also opening up between the rib cage you have cartilaginous muscles for want of a better phrase you have big cock ledge that stretches the the side going all the way over the shoulder blade and then meeting someone here at the base of the net on either side so it's a nice big muscle it's one of the biggest largest muscle groups in your in the bottom of your body and  on both sides you want to stretch those as much as you can to really feel energized every time you might notice you standing in the subway station a train takes forever to come just do a little bit of a twist and have specially those a very well tone you can actually see the muscle groups there are about half a dozen muscles so it's like a freak in the muscle groups it's called the six pack but you also have a large muscle group right here that so you can help the pancreas really insulin well not directly but there is a process to it so i was going to the scientific one because i'm not a scientist but i know that you can energize your insides by just doing those full load fulls even stretch in yoga but you're stretching your death as on the inside of your eyes when you bring your legs out so you're doing the splits which is not available to me but when you do a pill extract you're stretching the abductors as well so you've got  toe second third fourth and little toe you've got the plant a muscle there is a muscle on the sole of your foot it's called a planter and it goes all the way the base of your foot all the way to the top now this muscle especially for once again so just be aware of these body parts and next time you feel any pain in the certain region at least you can identify the pain in something about especially with the back you want to be very careful and you have back pain and you want to strengthen your back when you're in pain do a full load full because when your back is hurting it means something is contacting in your back so you want to do a on almost everything if i know yes you got a delta idea shoulders i don't know why i never remembered to point that out i guess i don't have much of a shoulder but especially if you're a guy men tend to have bigger deltoids which but i was talking about men being strong and you said the moment you said men are stronger they have greater on strength i felt i could not let you down so just to let you know we all have better moments we don't have a week  not well you don't feel strong in any given day forgive yourself for this is for my viewers as well just learn to forgive yourself i think it's very important that we need to acknowledge what we are capable of any any given day every day is different now why did i forgot to bring the chance of that would be for the next episode of the chain again a little bit of meditation kind of a biofeedback like today i want to take you through some twists and a lot of the twists are actually in the seated and the soup i was just we have about ten to eleven minutes less i think we're pretty good to do the do pretty well timing wise i take you through some of these twists but just so you know i don't need to be aware that the spine moves in six directions i keep reminding my viewers every time i every chance i get so you have your  stretching the other so in one of these episodes possibly in the next episode i'll bring the child here right here into the studio and show you how to do some of these simple stretches seated in a chair right now we're going to do some simple twist right foot over the left knee some days i'll be able to get a very comfortable twist and especially if you have not eaten in the last couple of hours you might be able to attempt this much deeper than i probably will but you just want to make sure you do and still keeping my feet where they are my hips are down but i need a little bit of an adept in my bringing my hands forward if i want to really go deep i think it's more effective if i go take my left sho have about forty five minutes left so i'm quite excited i just want to make a slight it's not really a twist in the traditional sense but i did miss out on the splash in the last the pretty one of the previous episodes where i wanted to directly below the show when you come up you always want to make sure specially from assault by position this also applies when you wake up as thing in the morning always turn over to your right side press down with your pots and then come the moment you rush to come in life and everything so when as we grow older it starts drying up which means which is why older people tend to lose their bounds because you don't have enough of that fluid so you want to make sure you get