sequence in a specific way with the breath so everything that you're doing is very breathy never lose sight of making that connection because when we lose the connect find ourselves as i like to say holding ourselves the only thing you're doing is reminding us of that fact so it's good to be challenged to step out of our comfort zones because you need to grow but there's really no i can or can't do something there's just i'm walking towards it i'm doing the best i can and as long as i'm doing the best i can done deal you're an amazing and no it isn't you know excuse i can give an excuse that i don't have a match not everything happens for a reason i don't i don't know what the reason is but you know just go on that there is a size that i'd like my view and th themselves with their higher selves with the universe and they came up with you so so much about yoga it's really all about the core in the spawn the arms and the legs join along for the dance but everything pretty much everything that we're doing  and so you can open your eyes if they're close but keep them sleepy like just half open we're going to bring our hands on to our knees and start these very simple chest circles so you're moving your chest parallel to the ground don't worry about which direction you sure are going to get an opportunity to long breaths in long breaths out my yeah absolutely it doesn't really matter quite yet we'll find some more breath matched movements later but we just want to make sure that the breath is easy so if you find that you're going too far in your circle might hold your breath look down when you go left it goes left right it's yeah that's good which is finding the pole sation we like to call this a moving meditation again as promised i won't do shit on anybody but doing this in itself kind of can always close your eyes once you have the movements no need to watch along because really it's more about what you're feeling rather than bliss you start to create that openness in the lower back starting to lubricate the sp absolutely so about three more circle as you can start to slow down the momentum and then comes back to your skin open your eyes again to see what we're doing next which is we're going to interlace our fingers and bring your pinkies to what we call the a sit but over it just that simple crease between the neck and the skull as you can how you're going to look your heart up and take the elbows out wide i call this offering your heart up to the sky you're just shined in a little bit of your own sunli t and then exhale you're going to look down towards your navel squeezing your elbows in and now we are coordinating the breath here so as you inhale you look up and stretch the sand and then as you xcel drawing  stretch exhale finding the rounding in the back particularly the lower back last time breathing in and exhale to trawl back fantastic you can release your hands down will take the right hand just tented off to your side and then take your left hand up and over your head so here we're just going to look up towards the ceiling maybe towards your fingertips and rather than just completely collapsing over to the right find yourself lifting  in the left side of your body he's as i said up towards the ceiling or maybe even towards the fingers we're going to take three active breaths there's no coordination here but we do want to send the breath into the left side ribs that stretch so two taking a breath then i hope so yeah it's hard because when we see the spine feels compromised we tend to hold our breath that's just you trying to keep your spine safe but as long as you keep these deep full breaths your spine will be safe one last time please and then coming back to your center let's take that right hand reach across to the left knee take your left hand back behind you can see viewers but we're bringing our fingertips basically by our sake room that's the tongue nice exhale all the way out belly pulls in one more time breathing tall and in good schools release that twist take it to the other side left hand over to the  back sitting up tall breathing into your heart space and then looking over your back shoulder i like to tilt through the corner of my eye get the eyeballs to stretch as well as your spine to more breaths deep in ha giving a good squeeze and looking back with more time and then release that so we're going to come on to our hands and knees here you can rock forward or you can swing your legs off to one side whatever works best  so we call this a simple tabletop will use this opportunity to just rock a little bit side to side warming up the wrists are going to take a few downward facing dog is in a moment so we want to make sure we move slowly through the wrist so he  carpal tunnel i thought i had wrist problems for his i just found out i wasn't giving my wrist time to warm up correctly and then i was incorrectly using my hands which we'll talk about in a moment but let's try the fingers off to the side you might start with the heels of your palms off of the ground as you rock side to side and then depending on how flexible you are you can start to lower them down and maybe you don't swing over quite died you want to feel the stretch in the front sides of your wrist and it's up to you to  intense for some of us so if you look my heels of palms are way up off the ground and then we start to rock forward and back more with now as you're feeling your wrist open you can really rock back and if you're feeling that your wrists are super open you can even take our fingers back to the sides of the magic in creating that side rock side to say that yeah well for the robot for you i always speak in math terminology i teach a few classes where nobody's on a mat and i have to be very creative teaching outdoors as well as a little lift her leg towards the back wall that's not there awesome so from here we're going to take three cow path so as you inhale look up to the sky imagine you have a flagpole on your heinie and your tick is high as you possibly can looking up and then exhale rounding looking back we did a similar sort of motion when we were seated so in have a look for drop the belly stick your tail feather hot sail looking back around into the back body bring your chin towards your chest last one big breath and and exhale draw back all head and call your toes under behind you we're going to lift our hips high and back to a downward facing dog so this is pretty intense you're in an upside down v shape you can start to move around here pedaling out through your heels you move walk from leg to leg sway your hips side to side give the head a shake give it  sure that you are breathing again we're not really quarter needing the breath yet but we are breathing nice deep in full so this i find very helpful especially if you feel any stagnant energy or any sort of tension creeping up in your body let's take a big breath in through the nose breathe out your mouth and take that again deep breath ian create a little sigh no one can hear you except for us three well more time they grasp then give it sad and then take another breath in and flood your lips crazy noises rock we're going to walk our hands back to our feet to forward fold at the back of the math so take your time to get there bend your knees a lot here grab for opposite elbows and drop your head down so a lot of us you are talking about your lower back being tight a lot of us who feel tension in the lower back when we're for folding we tend to straighten out the legs which actually put it feels really good and the more that you can x hale and really pull your belly in deep i like to imagine drawing the skin of my thighs in the skin of my belly like i'm pulling it into the hip creases you really find a nice juicy relaxing your back by so let's do one more of those sides here take a nice nice deep breath in even though it's a mouse and then we're going to start to bring our hands down to the earth and then walking your hand palm over palm you'll make your way back into that downward facing dog scene excellent so let's breathe our shoulders over our wrist we call this playing composed and then slowly lower your knees on to the ground lower your chest between the thumbs but try to keep your butt w charge by the hour they don't want to charge me for a really long child's pose excellent so next breath and bend your knees look forward and we're going to walk to the front of the mat this time back to a ford fold parallel feet doesn't matter how close or far i recommend a little wider in the feet makes room for the belly and then you can just drop the head from here we're going to roll up one vertebrae at a time all the way up to stare less one up with as you want to really take the time to stack up your vertebrae and when you come to the top take a moment shrug your shoulders to the ears and down your back will take that a couple goes really taking time to articulate through the shoulders and then take the opposite direction shrug them up to the ear and   create this awareness of breath and move so let's go all the way back up reaching not take the arms of the over your head and then exhale come all the way  time take a breath in look forward and say i'll go ahead and look back straight in through your front leg only as straight as your leg goes so it doesn't need to go completely straight looking back towards your back foot as you inhale draw forward again put the bend in  on to the ground take your right hand up to the sky we call this twisted lunge so we're going to hang out here just take a breath really try to touch the ceiling with your fingertips keep pressing your right foot that's your front foot into the ground and engage your core so this left wrist stays nice and light and i said before you want to make sure that you're pressing into fingerprints and knuckles to keep that left wrist light this way we don't feel that collapse that discomfort in the wrist take one more breath in big deep