hanging in there for putting up with me we really appreciate that you're there for us and thanks to on our facilitator for the studio lights the settings and sounds everything that makes us look and sound really good opening music is from a cd called viewers now know a little bit about you if there's somewhere they can reach you your credits are up on the screen you want to just call it out one more time oh sure please come to our web site susan coach and you can also reach me by phone the phone numbers shoulder blades deeper and deeper as your heels go down take a deep inhale at the next inhale you're going to bring your right foot between your palms left knee on the ma up remember that helps you stay in the moment inhale the left arm up thomas facing towards your right side exhale dead your left elbow over your right knee for some of you for myself too i need to push my of your feet take your pounds off and this time keep the palms where they are very gently exhale to the right and your head to the right inhale back to the center and sail to the left that's it see how good it feels let just of go in here bring the right foot and then the left between the palms both toms together in here come up at the straight back  inhale to the center exhale to the left back to the center and say bring your poems in front of your chest keep in mind while you're resting take three deep talked earlier in the other show about being a victorian so now we're going to be a warrior love that are we going to start by just taking your right leg back and take your both hands overhead you're pointing with the index finger into warrior one now take a deep breath then allow the belly button to come into the sphere and as you inhale you're going to exhale and bend that friendly a little bit more than you think you can and here to stay true to good alignment the knee is in line with the think oh it's not stretching of toward the toes that's excellent and one more time in hell stretch your exhale and drop a little deeper in the pose and there we're going to change to worry or to looking out over the left hand look if you will pass th middle finger on into space and you inhale and as you excel you in the stretch go a little further than you think you can very very good now you're going to straighten that left leg just like the body is between two panes of glass that's it and then as you x l you allow your hand to come down your leg touch the ankle touch the mid thigh where ever succumb to ball and we're going to do arm over the head and hill arm up in alignment with the bottom or exhale then come up bend the knee when will the arms over put your right knee down and let's take one little back extension here can't resist it the hands are pointing right by the ears inhale left to arc just ever so slightly back hard center smiling to the world and exhale over the legs coming to our favorite coming down to knees chest and chin sliding forward to now as you turn into the breath you may find you can gently rock forward here a little bat and you feel that who doesn't feel that stretching their shoulders right and then exhale release make a pillow with your hand and rest  reach back grab the ankles both ankles and what i love about this pastor is really allows you to use the brass to kind of suspension in the air but here we could do is go for a little stretch heal as the x helping the knees up even higher than you think you can and one more brass ring up a little higher and then feel free to just generally rock forward and back one more relaxing breath thanking your body for working so hard today in bring your forehead to him push back on your hands to your heels and the chan here you just reach up ever so gently but feel that connection and exhale over the legs let everything go and boy while people say the trick is just relaxing and letting go you allow your shell just relax all of even your and stay here for two full grabs and healing through the nostrils nice deep breath we say inhaling new energy new thoughts new ideas and exhale all the old position like he can really go for it which is nice it prevents interest but surrendering is what the posture is all about they start to roll up slowly you know we can do a little thing while we're on the floor which is the number four which is nice gentle one when i cross in a leg over just take the right foot beside me and the same thing here notice how buoyant you are when you lift up in your breath so she has something this is with your eyes your heart is your eyes your heart are your eyes and you can go the other way too i love this