six hundred and fifty that can comfortably say i have known very few of guests who create a peaceful atmosphere as my guest teach it today and i say this on air so i said from the  practice and the idea of a medical system which actually deals with in a healthy the medical the physical practice is about how to help you know how the muscles can be nicely tone where you stay nice and cheerful and strong and you go through meditative process we also focus and i read on the diet but before we go and before melissa goes a little deeper into that melissa our viewers would love to know at the time it's going to be some time wrong winter time again so at this time in your experience as a holistic counsel you're a holistic health counselor is that the title and the yoga teacher you also talk yoga classes at the ivy the school where i was studying so i'm mostly to announce a program full of us out there if you'd like to come and stretch with us with the teachers like amazing teachers like melissa me tave we try to take every wednesday or tuesday in the afternoon so it's going to be a week after no we air monday morning seven thirty to eight am at this point it's going to be every monday morning so melissa little boy what else do you do that you write i also teach environmental studies then the body's sweating and then your mind gets all stressed out and then you come back to the body you call the down get teachers like you to help me is a what so what do you recommend for of us today what do you have planned for us sure  both so we're going to be very pretty big now but this will be airing in the winter season yes right around the end of november early december and that's a time when there's a lot of holidays a lot of tradition right often a lot of traveling and  head and the right thing or tips coming down to the floor by your side left arm rises up and over and stretching out through the side body to notice the expansion of the ribs on your stretching side on the left and trying to breathe and to there for one breath in hell back to center x held over to the other side if you're sitting like and then across the switch the cross my legs next extend the arms out to either side the right arm is going to come underneath the l do that one more time in hell to open x hell and the other side and helpful how extend the arms out you can drop the fingertips been down to the mat a look at the right ear fall toward the right shoulder so stretching out the neck and you can take the right hand  and nice full breath here to hand release the head back to center we're going to bring now the elbows to touch the wrist to touch and i'm going to turn over just so that you as at home can see a little bit easier on the wrist come to touch and we're just going to interlace the fingers and roll the rest of it so you know it's like you're holding your own hand just rolling up and then you can move in the opposite try this before it's pretty good little movement that makes the yeah big difference it will come back to center keeping the fingers interlaced extend the palms out and a way from stretching out through the  lengthen out through that back arm and you can support the spine here so maybe even pressing the end side of the arm against the back you've got notice for the breath most here now that we're constricting the torso it tends to move toward the back left on this right it's sort of here right yeah and he'll come back to center arms up in overhead hell to and if you can too you can even touch the fingertips and walk them forward out in front of you to deepen the stream another nice option here for the shoulders so you can flick the palm and helps the  take one more full breath here this is a good stretch right the seal talked about the breath or breathing into areas that are particularly tired and almost imagining the breath going there right now can be helpful relaxing i know there's an expression right my first year teacher try to keep the torso parallel here just for a moment because next we're going to keep the rate him down and extending the left arm up and over and over twisting the body away from the leg fighting that side stretch just like all encourage you and everybody at home to try to draw that top shoulder up and back a little bit know we say in our data to these forward folds are great for the season right for the winter season very calming great to do before bed we'll come back harry feeling feels wonderful i think we have about three minutes left but i really  really enjoyed that was very gentle the pace was just right quick question before you move on to the next trench even for our viewers but for me as well how many times and how many times do you think i should do to feel the effect m right does feel it i feeling very much because you're taking it at a good base but when i'm at home i may try to move a little faster depending on how much time i think i have right right so would you say to times should they do to  bit next health around to it's hell come back to table top and this time we're going to look over the right shoulder and draw our head toward our gaze so we're making like a c shaped wrist and held back to center oh no that is like a cat ye nice to get that full range of motion and help to center figure that out i'm going to find out or trying to recall remember her name before we finish it thank you so much for staying with us and i hope you enjoyed watching  thanks on behalf of our whole team including korea facilitator we'd like to thank melissa both melissa that was an amazing session very gentle and really did a full nice workout for me i feel so yes i want to time one with people to write their own constitution so i get in touch with so what do you what going forward you were actually planning we actually would run for today