balance that yeah we're not going to move super fast but definitely i think that most challenging thing about what we're about to do is taking your time because it's easy to rush from point a to point b but when we really find that we get stronger and more balance is when we take our time transitions are everything you see some similar stuff i have my kind of go to the warm ups and what have you but yeah you go for you do know we don't have any pro cat cat so if we're not familiar with lining up her shoulders right above our restore lining up our hips right above our knees it doesn't hurt to look back and make sure that your shins are like train tracks you don't your toes to touch so just let's take stick let's find ourselves in a nice neutral spine meaning we're just back in tabletop no rounding ever going to kick our right foot back we're going to lift the foot up off of the ground you're energized to the heels in the toes are pointing down so it's not a bad idea to maybe look down for a nd to make sure that your toes are actually pointing my dad that's my toes are not going to help you all right so let's take a breath a little core work here let's draw the need of the forehead and look back see if you can maybe even top the knee knee towards the four way so pay attention pick your legs straight back we're going to lower the toes onto the ground with a long way now look at your left foot you're going to sweep that left foot off of the back and then the left hand stays down he'll reach the right hand up to the sky to bring his foot even more back behind you that way you're nice and stable and then we're shining ourselves out so your legs are kicking your arms are reaching and your heart is nice and full take a breath see if you can pull your belly in so you stay nicely gauged in the core balance is all about the core one more big breath as you accelerate your hand down lower both your knees down to the ground on this take three more of those cow cats and you know looking up less time big breath in and in excel to drop so again we're just going to find a nice neutral table d top slowly start to kick your left foot back lift toes up off the ground and again not a bad idea to look back make sure that your toes keep your eyes on your own foot make sure that you're put put your toes down towards the ground take a breath and here we go a little core work me to the forehead look back if you want to try to touch the knee to the forehead don't worry if you can't in how kick it back in nice and slow really using the exhale to squeeze that knee in last time back and then kick it back and leave it again will lower the two down we're going to sweep that right foot off of the mat and then as you peel the left hand up to the sky will who look up towards that so when you go we save the value means the energy is radiating out into all directions from the center out into the what i call the four corners of the universe because we all know that the universe has four corners and the big breath in uniform lower that top and lower both your knees down interested take a break off your wrists you're going to leave your hips right where they are just walk your hands forward until your forehead touches the ground i'm go chin more on the ground so i can keep talking to everybody but your forehead is far and spread your hands out to a little pressure on to your hands you're basically creating a hammock from your hands to your tailbone and letting your chest sort of melt down between there the next time we breathe then we're going to bring your hands below the shoulders take a moment to lengthen your legs back behind you hands below the shoulder squeeze the elbow is there and then in to have a look we're going to hold this for a moment you to fall maybe you lift your hands up off the ground for a moment it's really hard for pose because it really tests the clarity of your spine the ability for you to breathe into a nice long spied but as we're planning this last spot if you feel like your shoulders are getting stiff don't be afraid to struggle and don't be afraid to bend your knees a little bit the water pressed back into the heels of actually defined really long back of the legs and you want to put a little pressure into your hands to bring your heart closer here take two more breaths here just building up some  lane through your spine as you exhale plant your hands down step your feet back to a plain clothes let's take a breath in we can lower down a chair to round up but if you need you i'm going to drop my knees we're going to lower half way down through a push up and then we're going to slide forward to a cobra or an upward facing dog your pelvis can be on the ground if you like and then let's press back to downward facing let's all take a nice breath in through the kno and breathe out the mouth so fantastic let's take a breath in and again let's just walk our d hands back to our feet at the back of the parallel feet when you get care nobody fall back into the is pointed at the center of my back arch everybody reach your left hand to the towards the cameras and there we're going to come on up into a warrior two so look at the front knee we want to keep from the right over the ankle feeling your inner thigh getting a nice stretch look forward and back make sure your wingspan is nice and beautifully long so we're going to hold say to this a couple times in the house straight in through your front leg connect your palms up and over your head look up and then exhale hands past the heart we're go open up to warrior two right where we were so take that two more times inhale arms up straight through the leg exhale hands past the heart and we're slicing through adversity slicing through obstacles one more time go up and  time we are going to straight through the front leg which should feel amazing let's everybody reach for it and lay that hand down onto your shin left hands can expand up to the sky this is another one of those shine to the four corners of the universe poses facing all so nd verse is same as the st in hell of a left leg let go ahead take a moment to step in between your hands then for your back foot down front heel is bisecting the back ar right hand reaches for and we come up to a nice elegant looking warrior two checkpoints front new over ankle front knees bent wingspan go ahead look forward and back and we'll take our three posts aces the front legs overhead hands past your heart and you slice down anything in your way in hell so a lot of these things that we're doing that can be what we call moving metaphors or whatever you're looking to get out of your way your life that can be what you're doing here just so beautiful on your breath and we're going to bend the front me come back up to your warrior on your breath we're going to bring our hands down to the mat stepping back to just downward facing dog let's take a breath in then the knees and look forward and then take a nice easy stroll to the front of them back to anybody wants to hop you can drop the head when i asked les i made sure everyone started walking in that i said but take your write me up and then we're going to take the knee off to the side of your inner thigh so we might bring it up to the inner thigh you might bring it down to the calf or you might bring it down to the ankle either way i'm going to put mine on my ankle so if anyone struggling with their balance this is what you do which is perfect when your hands to your heart so energize your palms so that your elbows are thrusting out and soften your shoulders away from you can gaze out in front of you we call right foot high and people get confused everyone starts doing their own thing and archy breaks out so we're going to start taking that laugh we take the fall the foot on to the inner thigh or something lower i didn't say this just make sure it's not pressing  lower all the way down to our never a bad idea to take a back bend so we're going to bring our hands back behind interlace your fingers back by your bow and then hog the heels of your palms together go ahead and fire up the breath in the belly pulling in and the wall the star chest up off the ground see if you can lift your legs up as well you're more or less balancing on your pelvis now if i can talk this smoothly and lift up in this post it's good information take a nice letter l in the body and as you x l reach for the you can grab onto your feet or your ankles or your shins anything you can grab is fine you want to keep the legs in the shoulders are not hearings say with me the shoulders are not hearing the way they were told ancient ancient times that they were earrings and they're always going to try to get up there and we've got to keep them as far back as we can take a couple breaths here not a bad idea to drop your  ready very nice let's go ahead and then the left me placing the sole of here in and we're going to bring your left hand back by your side here right and then we're going to use this is a kickstand we were kind of sort of in a pose like this before but you're going to lift up so you lift your hips up lifting onto that great reach the top hand to the back of the room looking up underneath your armpit nice stretch through the great great stuff taken in hell take your fingers right up to the scar so this is going to be challenging it's going to test your core but we're going to rainbow that top hand to the opposite ankle yeah nice work good good good great left hand going to reach to the front of the let's take three breaths here but really use the breath we say we find clarity in the spine with the breath which brings clarity into our law that's the  be super graceful you just want to get up there and reach the left hand up and over head now i don't want anybody to panic if you really x l and hold your belly and move from point a to point his no big deal so reach the left hand up to the s