a little bit of a surprise with drew after i introduce you to another special guest today mission the divine mission in your yoga teacher as well correct so the big surprise is all three of us here today are yoga teachers drew is our guest teacher for today he's an advanced yoga teacher and we did our teacher training together so i'm going to talk to drew st and find out a little more about him and then  i was really never that serious about it until i got into college and i was studying actually music not dance and then i was so stressed out that i needed something for like therapeutic really so i started taking yoga  then i moved to new york i my mom was like oh honey do you want to be a yoga teacher and i was like well i'd like to yoga every day though denies so graciously paid for me that to my training i was reading up about you and you thinking you teach all fancy stuff because our program is very very basic i'm a little nervous about having to hang from ceilings and climbing walls you're not going to make me do all that right i wouldn't be able to do that myself  know i think it has to do with like the level of awareness in the body the level of the body man for me i've been practicing off and on since like two thousand and one and there's things that even in the last like three or four years i've begun to understand in a different way i'm through practicing with the teachers that i practice with now and it's like all these things i thought made me an advance yogi actually were hindering work in practice like i need to bend my knees in some  feel my pelvis and then all of a sudden i'm doing poses i could never do before because of the greater you know awareness like took you deeper into because i love that explanation because sometimes i was under the impression that we have to be in real fancy pastas to be able to be considered it fast and it really does bother me because i started you know got a mission and i can tell you i can tell my view as to i'm going to be hitting sixty in a couple of months and it and i want you to exactly what i was just talking about the connection here with the bun the point to the earth and you can even feel the muscles of your public floor kind of engaging and lifting up it's almost like it's wink but it's like a winking that only you know about right that's right coming here at a think about it it's also kind of weird but it's is a weird place to bring our awareness like that we don't want to think about our route chalker all the time but it's like the most human of talkers that connects us to our and if we're not starting at the foundation there's like really no way we can be stable when we start to build ourselves up and more advanced awesome so we don't want to skip any st and then you're just going to start to feel and you can open your eyes if you need to even keep your eyes closed if you want to just be completely about what you're feeling just going to feel kind of a churning of your rhythms so you're moving your ribs forwards inside differently connect to the floor you'll start to feel you into sitting bones at some point you'll realise that you can rock forward on your helmets and you can also rock back and when you rock back you start to come on to your tail and so if you ever feel like there's a rounding in your lower back or that you're coming back in the tail bone just thinking i'm going to lift up the muscles of my pelvic floor and we also start to get into our nd bond with the end of bond which is right underneath i've been taught i used to be a singer and i've been told i i put people t so continue to feel you're sitting bones into the floor now we have our legs extended forward in feel your heels into the mat you can bend your knees a little bit if you need to we're going to bring the arms up over the head now and just start by interlacing your fingers we're going to do it feels good and we always need to counter each pose that we're doing so if you bend backwards you always want it forwards afterwards that's what i teach vinyasa yoga and so the little bend in your knees come back to neutral  toes back towards your heart and lift your heart out and as you exhale you're going to reach your arms for it and you're going to pull the back of your heart back so now we start to roll into that until one area that we told you not to do but i would like to break the rules a little the lower abdominals and the right here at the throat so in chin to chest in our forward fall we feel this almost like this circuit has been completed let's take a few breaths is you inhale reach your heart forward nice long spawn and next walk yourself back up to sitting tall bring your hands behind your back fingertips forward you're just going to reach the back down and bend your knee i will bring the soles of my feet back to touch you can hold on to your ankles or you can hold your feet like a little tiny book that's what i was calling you can open the book if you want to see what fingertips for you're going to bring your feet to be as wide as your mouth and you're going to knock your knees together now you can stay right here or if you want you can winch away for the nice you drop your right knee inside the church and feel the internal your forehead i'm sort of and you're being told here in two opposite directions so you're reaching forward to your fingertips and you're reaching back to your sitting bones and you want to try to keep your elbows off the ma your arms are actively engaged and now we'll keep our hands towards the top of the mat spread all ten fingers wide feel like you're clawing your fingertips and then maybe a slight turn out of your hands of the pointer fingers go far and this is going to be important for albums so we want to think about our toward you want to bring your shoulders wide a way from your ears and eventually melt the head down and i always tell my students that it's like you're looking at your credit here so if you haven't had time to get  is where the truth comes out and i bet you a lot of my students go to get their nails done right so at some point you're going to bend your knees just a little bit you keep thinking about your heels melting down into the mat and now here we come to our pelvis again we want to feel equipped tipping our pelvis forward like a bowl of water spilling forward into your head keeps melting down  are getting a nice stretch but in this poses specially want to think more of a stretch in the muscles above the knee and a stretch of the muscles below the knee not necessarily right behind yeah shoulders down my back with my heart so this is a perfect counterpose really just when you're going to lift your lowest of dominoes we find ourselves here a little bending our elbows still this is a modified on my toes or tucked behind me if i want i can lift my knees up and find myself and i think that i think a lot of people say that and it's i think because most people feel really heavy in the posture but i then you're going to lift your seat up your head back down if you want you can walk out your legs again crew uniform so our pelvis those two different things in those poses here it's tipping forward and then if you come back through plank again your pelvis is kind of neutralizing you know i want to tip it for existing your values things down you want to kind of pretend that your telephone is going through your legs a little bit or neutralizing our pelvis by engaging our lower abdominals once again x and i am the only warrior and then slowly start to walk your hands back towards your feet will probably need to step forward for the camera so you at home can stand back here man and adjust your clothing of course and then here we're going to be tipping well this forward so even at home if you want you can take your thumbs into your hip crease and you can just tip like in like a bowl of water tipping forward and then you feel this lengthening underneath the cleats where the hamstrings and the glue come together you might even slightly turn your toes in or and i heard you say in your video put the brakes on like that a lot so put your brak home by the way i hold the poses for quite a while so if anyone needs to take a break obviously you can always come out of the pose you can sit you can breathe take a sip of water meditate whatever needs to happen haven't joan and i had to go and i still and then release your arms down just once you can shimmy your body from side to side let your head be heavy here feel weight in the balls of your feet not so much in the heels of your feet so eventually we're bringing our hips forward to stack over the h bring your hands i'm sure your shan's are going to press through your shins to reach the top of the crown your head forward as opposed to looking for with your whole face like i've been doing the whole video let just the top of your head reach