welcome back to yoga express it's all about moving the body to still the mind my name is bond suresh i'm your host for this program eyes and up we always bring you some amazing teaching talent right here on the much corey and rich we have a very special guest teacher here today you've seen her before and several episodes before i before we move on to donna davidge i'm going to introduce a guest who is also a teacher but she's also donna student so karen can just a little bit about yourself before we move on to donna you're also a teacher that's what i heard you to to donna's retreat i do i think a lot of people don't know about and they can make their yoga practice their puter ok so you're familiar with all of these you know how to use those and i'm looking forward to have you teach as well one of these days let us know next couple of weeks if you have some time maybe one of these awhile since you've been with us thanks kind of what you do or so since i last saw you i've been up in northern maine for five months and i have my t shirt on today so i know he's at some point if we can get a little bit of a close up yeah this is the shirt of where i am in the summer months and it is a retreat that i've been operating since one thousand nine hundred and ninety seven and our montreaux our logo is simplicity in a complex world and it isn't and sturrock home so that was a time that was more simple rico back in time and it's called sue moss because my great grandfather william school was theatre roosevelt nature guide and they developed a rather unlikely lifelong friendship and i think schoolhouse is a place where we can develop hopefully lifelong friendships karen started as one of my students in new york city and i had no idea that she'd be helping me run my retreat all summer doing all sorts of things going to donna's credits up to which is found sure  just a moment and it's located in northern maine where learnt we're right by a lot of very very beautiful natural beauty so if you're an outdoors person there's a lot of choices we go kayaking we go hiking karen gives a massage serve delicious food place i mean it was like one of the best summer my life really connecting with nature yes we connect with nature which of course yoga is based on that right no yoga is based on a reverence for nature and our poses are named for things and so i feel that this heartfelt effort that i've been making since one thousand nine hundred and seven is kind of the thing that means the most to me but i do teach in new york city and that website you already mentioned on a devotee of the dot com and i teach a variety of places primarily to studios on the upper east and upper west side called pure yoga these days though it changes frequently but i've been with them for the last few years and my schedule changes all the times you can find it on my website and come visit me visit donna every time you need a break from all this madness go see donna donna davidge yoga dot com and see will house dot com we look at the credits our crew has been really amazing that way they do remember every few minutes as donna was instructing she's going to get the credit going to get the credits up on the screen but meanwhile donna what do you have planned for ten and right so this segment today we're going to come back and revisit can do which is yoga that i studied with yogi bush on who is the man that brought it from india i think you know and i had the great opportunity to study with him for some years before he passed away and it was very life changing for me the thing i like about canoeing yoga is i think it's accessible for anyone it is not cirque du soleil yoga it is not gymnastic yoga as a matter of fact the things we're doing today if you have to sit in a chair for most of them you can and the thing about is it's a lot about breathing so today some of the things that we're going to be working on i want to emphasize perhaps a little bit more than last time the breath of fire which is not unique yet really all forms of yoga do sometimes sometimes it is said that can do is the most accelerated form of yoga i don't know that we could make comparisons because what does that mean i think what it does mean is it moves the energy very quickly and our eyes are closed so were eyes are closed makes us be more contained internally so those feelings of the energy moving can be more profound and in other forms in yoga also because of the breathing techniques we use for example breath of fun something that's often only introduced later on in other forms of yoga as an advanced practice whereas you might come into the middle and yoga class like we're going to do today and get a lot of brother fired right in your st class so i can go right minimum of three times i think for the purposes of time are only going to do it once today so let's do it with a really full commitment to those who know the sound and if you don't know the sound fake it till you make it and just listen to the resonance it will work for you anyway essentially it beautiful now in health through the nose and as you exhale release your hands down to lose i disclosed i know over on cameras if you have to open your eyes to look at me of course you're going to do that but for the purposes of experiencing this yoga as best you can as often as you can unless otherwise specified maintain that internal focus so this is simple right now whether you're in a chair or sitting on the floor you're going to rest your wrists onto your knees you know like your index fingers meet your thumb maybe you're sitting in a chair by pure thought and this is are sitting rest of our eyes closed and i'm going to focus our eyes right up between our eyebrows and then we're going to draw our awareness to our breathing not getting breath the fireman starting with your grinding motion come back even though emotionally and have ok so now if you'd like to open your eyes i'm going to talk a little bit about the breath of fire and demonstrate so many do yoga breathing you want to feel that a dog for some reason this gets you further than just breathing in your chest which is what all is right so you can guys can try whatever when you want well give a little try and i'm going to show the one of the to release your back a little back that you did but we're going to add something besides how he was going to bring your head up and you're going to try to get your nose between your knees shoulders relaxed and you're going to re fire so this is called tuck pose and my constituent is now bond is doing a smart thing if you have neck issues you hold your head right if you don't have neck issues then you don't because that pressure in the neck is actually positive right now it is for and then contact posts and all it and all evens out the end so this next one and if you're going to do one of these out of the four postures are doing i recommend this one so this one is to stand your navel which is your power safe so this is called stretch pose one to three minutes the full expression of the posture going to demonstrate nobody feet are in six inches off the floor my hands are off the floor pushing towards my legs my head is six inches off the floor my eyes are open for this one everybody eyes were open staring at your toes and begin the breath of fire here this is quite strong so it's just wrong for you couple things you can do one leg at a time you can slide your hands underneath your buttocks that will protect the stay there and do it a little bit longer getting strong here one to three minutes a day sometimes you're new to this you're sure you're travelling already right because you have seventy two thousand nerves in there they're going to hey what's going on i'm getting stronger navel and this again helps to the true the body ok great and now we're going to come up with this last one now i keep encouraging you to do stretch prose the other thing is if you're feeling that you've got low energy and you need to charge your energy up this next one's very good i find new york city can be quite an things like flying airplanes getting on the subway a lot which i did in rush hour this morning to teach a very early morning class it's a lot of energy there and you can this well we're going to bring our arms at a sixty degree angle and you want to close your eyes and look up to their rd eye that inner eye that knows what's right for you to do all the time and begin your breath the fire last breath of fire come right together and some days the kind you have to move around to find each other but they're up there they will meet each other and when they do inhale a little more if you still holding them breath in and you can inhale some more food bringing in their primary reach