you working in to find a little bit more into what we found that we're definitely exploring into finding openness in the spine now we're going to work a little bit more with the core so taking it to this level but don't worry i promise you nothing  taking that onto our hands excellent so just right away will energize into the fingerprints and knuckles making sure you're not just collapsing in the wrist which is the easier thing to do and then put a little bend in your elbows and point your elbows towards the back of the room sure you're not just stacking bones but rather using the arms muscle strength is super important so we're going to take three cow cats here as you inhale look up to the sky stick your tail feather high drop the belly as you exhale d round them look towards your knee take that twice more slow breath in feel the belly drop shoulders hold back and then exhale to draw  quiet the mind keep your thoughts nice and slow and then last time to drop from here just lower your hand and we're going to take the opposite hand pay attention we're going to take the right hand up to in the next time you inhale take your right hand all d the way back up to the sky big opening of the heart and then lower it back down will take three cal caps as you inhale drop the belly and look up and sail to round come back to your neutral spawn tabletop in the left leg is going to stay on the ground for a moment and then using your breath not holding your breath that leg up off the ground right hand's going to slowly reach for turn th hand look towards the thought take a breath and then the hand threads underneath and across shoulder near release down to the ground so again this is nice because you're giving your wrist a break but really try to let yourself get heavy onto the ground just collapsing as miss you can and you really feel a nice stretch in the shoulders the top of the spawn take another beginning out through the new breathe and then we're going to take that left hand all the way back up to th with and begin to have some lower it down to the ground let's call the toes under and your hips high and back to your downward facing dog move around you pedal out through your leg shrug your shoulders to the ears and then let them soften the back take three breaths here start to slow down your pedaling zir shadings your swings and press into your finger prints and knuckles to really stick your butt as far back as you can try to melt your heels to the ground if you find your hamstrings are tight put a little bend in the knees but don't stop pressing your heels down to the ground excellent bend your knees look forward to the front of your mat we're going to walk nice and easy to afford full grab for opposite elbows and take a couple bobs up and down here take a nice breath in through the new breathe out the mou and that your fingers trip back towards the earth so we're going to take the right hand on here fingerprints it's right between my toes just two inches forward you're going to take your left hand now you can straighten your left leg but then the right knee th down right hand up right leg can straighten left knee can then look at the top thumb but don't crank your neck it's more about shining your heart up than it is about twisting the neck take a breath we're going to stay just excess and twist a little elbows bend the knees the thumbs past your eyebrows and you dive into award fold all the way down on your breath and bring your hands on to your shins lift up halfway try to hold your shoulders down away from  hands down onto the ground step both your feet back to a plank point take a nice deep breath in and as you exhale lower your knees down on to the crown lower your chest between your thumb peel forward to a cobra pose release the tops of the feet down and then lower yourself down onto the ground we're going to interlace our fingers back fire but we're talking about strengthening the back this is super challenging but we want to make sure we're breathing as you inhale lift your knuckles up off your butt poke the shoulders back to lift your head and chest up off the grid and then if we want we can take this one level deeper lifting your feet up off the three breaths here look out in front of you try to keep the keep your  oh yeah by the way don't forget to breathe was specially when i'm supporting myself on my belly it becomes very tricky to breathe you're like i know should i continue with the poses with time big breath in excellent lower your hands below your shoulders press the foot with the hand and help it to the front of the men yet no worries there let's plant the left hand and take the right and up to the sky spinal twist deep breath in lotsa twisting today it's awesome wonderful for the lower back take a breath this perfect and now everybody have a c x so we're going to take the left form around the shin sit up top breathe into the belly exhale look over your back shoulder get a nice deep twist and we'll take that two more times so rather than breathing into the belly breathe into the length of your spine like you're getting as tall as you can use your exhale to twist one more time reach as far as you can for now many of us are only going to be able to grab the calf or the ankle if you can three get the front maybe you just leave your hands on the ground either way we're trying to breathe like the heart's trying to give the big toe a kiss and then we're exhale into melt then curl your toes lift your hips high and that downward let's take a breath in through the nose breathe out the mouth take your left leg hide to the sky energize the healing and then step breathe into your heart twist one last time beautiful nicely done so we're going to come out of the twist and then the left leg is going to lengthen front of the room right sole of the foot is on the inner thoughts breathe your hands up by your ears lift up tall get long over that leg wherever your hands fall that's the perfect spot read your heart towards your being and next to no don't worry if you're on my cues with the breath we're breathing to l using the weight of your upper body so let your i like to say let your spiders go for a little walk every time you exhale the spiders go for a little walk and you bring your forehead close to  and then exhale roll down onto your back st the nd goes no rushing no pushing no shoving the lower back mid back back back of the head go ahead and squeeze your both knees into the chest and then simply drop them over towards the right we're going to look over towards the left or the opposite direction knees go right and then breathe into the heart open the mouth breathe out the mouth take two more breaths and through you kno just open your arm off to the right gazing that direction three breaths st one in through the know through the mouth and then nd to in and out through the ne very technical term stanko face no stank face for three make sure i can hear you breathing please not bad you have to if you haven't strength strange but then i think i think that's just it the it's like some people they try to throw themselves into the fire right away with you and it's so important that you just do a little bit i like to say miracles they don't usually even though it's not that you do you know and that's the thing i'm saying is you know you do ten minutes every day you know rather than feeling i know i have to put in my hour because our schedules don't necessarily allow it's my own practice is usually only about forty five