here she is back with us come on to give more to us but i'm sure donna i'm sure you enjoyed the experience but also what i really want to point out i really want to thank you for that you actually made me get into a posture that i thought would be really i totally agree that like twenty minutes a day is so much more beneficial or even ten minutes then going to a class like you know two three hours once a week and then you're all sore and you're like all right and you want that effect to last for a whole week that's ok donna donna by the way check donna out her credits will be up every now and then right there it's right there again donna has d v d's out there and you should go to her web site to check that out she's want they can leave whenever they want based on the availability it's very small it's very personalized but we only have six guest bedrooms we don't put people in dormitory or with strangers like some other retreats it's meant to be a very personalized experience right and we have a lot of fun doing that and so people can come to northern maine and enjoy the beauty up there and there's lots of natural beauty we have great food all the time very healthy yogi food and it's it's a good thing and it's you know good food but it's normal normal really enjoy the food because we know the food is incredibly important we make it tasty making healthy we give you plenty of it because i've heard of retreats for people like up on the food's gone you don't get anymore are those stories you don't show up for the meal it's gone so we're  we try to treat people really really well kind of a boat experience yeah yeah amazing that i have to check you know i hope you will is not going to india this time after the next couple of weeks of hunting i'm going to be away from my own cultural retreat in india and take care of seen talk about it to before we started taping to do i think you're going to have a wonderful experience donna what are we doing today well so today i think we're going to work a little bit on the concept of standing poses and how they relate to our hips ok so the classic poses a warrior one warrior to your address and what they've lead to because a lot of times when you see people doing yoga these days if it's done too quickly they don't understand the difference in how the hips of luck so i think we can start out with  warrior one look at some stuff from their warrior to look at some stuff from there it is just some guy standing poses yeah so let's go ahead and come on standing right so i guess they will start with tadasana some out of posture you can have your feet touching big toes touching if that works for you you can also your feet slightly apart but if you take your feet wider than your hips you're no longer in a to dawson of this is not really to us and so those are the choices and the arms you have a couple choices two one is you can have your palms just kind of relaxed and facing your outer thigh and to this other position you see frequently so take whatever you'd like is to have the palms facing forward and the shoulder is slightly externally rotated well it's kind of nice because a lot of us tend to slouch and that way you kind of open your heart i'm a little bit and so right here of course our hips are even right but even as our hips are even just take note your eyes right now can actually be open or close take note of which side of your body might be a little bit more strongly supporting you can you sense that or does it feel pretty  other thing here is to sense if it's any movement and where and if there is in your body what can you do to correct that what muscles what you might engage for how does this making your hips spread apart a little bit more than makes your leg stronger perhaps it's opening the heart a little bit more and engaging your belly a little bit more just see what makes you a little more still going to find your way back to downward facing dog and that from there we can move into these postures that i spoke to reach the arms out into a big circle you know the longs i think sometimes we say we're breathing in you know that we forget and then exhale bring the arms down so i want you to feel like you're really opening your lungs when you take that deep inhale big inhale it can make an automobile like how you filled the lungs can you feel it an exxon gas then you've released giving back ok so we're going to find our way back to down dog very simple you're just going to fold forward into a rag doll so that you can hold on to the floor slowly into this i'd like you to look back at your left foot and i want you to make sure that your left foot is angled at about a forty five degree angle so that before we come up you're pulling your left hip forward your right hip back and you're feeling even this in your hips because is directly over the ankle good and at the back like it's a straight is possible so both of these guys have their head pretty straight forward right when you start to bring the arms forward you will find out if you are indeed have square hips so reach the arms forward and if they're even you're pretty and the right one back so we want to go for square hips i personally think that this is actually a little more work than where you're too because the back it kind of likes to open up on its own so they're going to hold this for a few just in the distance between the legs is really up to you people that are new are probably to want to have their legs a little closer people that have been doing yoga for a while you might want to have your legs so far apart that that upper part of your leg becomes parallel to the floor that's quite deep into the hymns ok good so from here we're going to have them switch sides so in housing exhale forward again the distance is up to you then the left knee exhale take your time to round up back heel and approximately a forty five degree angle of the back foot and the reason i say approximately is because none of us are exactly the same but when you come up you want to pull the ri forward the left hip back take your hands on your hips to feel that go ahead keep pulling that right of forward left it back you want to feel a little stretch in the front of the right you have good once you get those legs released a ball then you're going to reach the arms forward and you're to see if they feel like the finger tips or even and from there you're going to really chewed on and you're in warrior one now what i have not talked about because i don't really talk about it when i teach is when your relationship of your left what i teach personally i look at what kind of take what is comfortable for them because again i think it has to do with their hips individually but sometimes you get instruction on that and if you do go ahead and take it ok so you're going to end here on your own to take your hands back down to the floor and then your to come back to d when you're coming up you're in a look at your back foot and are going to pivot that foot open a little bit one thing you see with a lot of people when they come into this posture is their left toes arch come back too far so you want to have the max is the outer edge of your left foot in line with the outer edge of your back matt no toes facing the bat the mat and then you're going to come up and your right is going to be bent and one thing that's very common here is as you open the left hip the right knee goes in see my right knee going in that's a no no so take your right knee back right over the ankle as if you were to kind of take in the knee out towards your tiny toe towards your little toe and then your lower body is set up for water inches so both of these guys should have their hips really facing me and so then what we're going to do with our warrior to it's we're going to take the right arm forward the left arm back and one thing that helps us to look at your back arm to see if it's lined up because there is our best sometimes peoples aren't and then you know look over your forward fingers so we have this thing called juristic gaze and that is that you keep your eyes very focused so see how they're focusing very specifically get really specific you're going to look at that little finger and your gaze is not intense you're not staring intently but you are one point in focus in the soft gaze so this the open hip position right so another thing that they are not doing but i'm going to demo it and you guys i know you're getting tired we're going to hold it for another moment is you see a lot of people coming forward or really doing it right so you want to keep the shoulders relaxed and keep the shoulders of over your hips which they're doing because they know you know guys who are going to inhale and then they're going to take their hands down to the floor exhale and come back to their de warriors are working on warriors days so now we're going to take the left foot forward with an inhaled take your left foot forward and then go ahead and angle that back foot so that back leg feels so strong you're pulling a lot of energy into the outer edge of that right foot and then you're going to end up hauling the right hip back now and the left hip forward in other words the open have position so i'm looking over your forward fingers so this is really helpful and kind of key and the next question would be well what poses are related to the open him and closed hip and i like to work with that a lot when i teach and so now we're going to let them go back to down dog so go ahead inhale as you exhale bring it down to come back to downward facing  to good knowing she's going to good point that downward facing dog she said it felt like a vacation it is considered the rest you pose these days you know what i mean you like this is really the resting pose but how often in a vinyasa class unless you just you know instigate it yourself right do they say hey you know you're in the middle of breakfast take down dark not too often i mean take down dog take child not too often and take down dog all the time ok yeah already so now we're going to figure out what poses we're going to can in hell take the right foot forward and you're going to open the left hip and you going to bend the right knee going to exhale ground down you're going to come up and you're going to bring the right arm forward again and the left arm back so another classic you know the posture that you see a lot in a right triangle so trying though is an open have position and if we had a wall i could actually have a stood against the wall that be interesting but it's not going to work on the set so just straighten your right leg everybody and if your legs feel too far apart step your feet a little closer this is entirely up to you some people like to do it more wide apart and then you're going to inhale and you going to keep that left hip open because this is an open hip position and we're going to take the right arm down now the thing about this posture also is it's not about how far down the leg you take the right arm it's about lengthening your spine right over the leg your head is over the leg and then you're going to bring the left arm up so for me when i do this posture i often do use the block runner doesn't need to block but since we have one i'm going to show her because you can use it is another classic one right side angle posture part of our casa and you're going to anyhow and maybe you'll take your hand to the floor for a lot of people that's too far on a block that's a good one so if you take the form on the thigh you want to be very mindful to keep that shoulder down up on people just kind of take a vacation so ho take that left arm up over your head and then you want to look up because that will rotate the body as it should be we're going to have that more open left you have more open left rib cage right and look at the beautiful line of these people right so this is what you want you want to feel very open is the talk that you know born under is engaged their belly the support in the lower back and all these little nuances that make yoga interesting and sort of boring because we keep refining it good so then we're going to come back to warrior two and him and then you're going to take your hands back down to the floor next to him and we have to do this on the other side right so come back to down dog step your left foot forward with an inhaler t take your time get grounded exhale i want to exhale before i come up because it exhales ground you so i always take that kind of slow good and then gazing over your forefingers beautiful beautiful and now straight in the left leg and keep thinking  energy in your body because ultimately yoga is about trying to balance our energy they look beautiful don't they and they're going to inhale come back up to or you're too good and you're going to exhale come back down and choose close to is you're going to inhale and are going to clasp your fingers at your lower back and you got to keep pulling your left a forward and you're going to hinge from your hips and then you're going to come forward into humble going to try to keep that left hip forward that's hard for a lot of us like this is my hard side to balance on so for me i probably would lose the alignment cause i'm going for my balance first right so go for your balance first or go ahead and take your weight and the other thing is if you have a block handy and you need it sometimes i knew that my right foot i believe the reason i have problems with this my bunyan's figure on the right side i'm not trying to big bunyan's but any rate you learn about your body and one side works one way good so here's steve go ahead i'm going to come over here and i'm going to make his right leg work all lot more all righty yes all yes so that's the hard part is when it's really fun to do on the wall also with a partner because i can do what i'm doing for just a little tidbit ok so now we're going to take the left foot forward with an arrow you're good to pull the right hip forward left hip back and exhale around down in him come up  atrocity the warrior one pull energy into that back leg and the first thing that we did here was the devotional so go ahead and class of your fingers try to straighten your elbows as much as you can look up to a sky shoulder blades down your back and ha from the hips come forward bring the arms off your back doesn't matter how far you're getting by the way right so just do what you can your left foot and i do you only both legs are as straight as possible pulling their right hand down doing whatever you need with your arms to balance so here ends to the chest closer to the center gravity arms out in front full expression of the posture so do good now when we're here for minutes while we're here to do one more thing from the clothes close to position and when i can do it on both sides right so give you time for sure but let's do this because this is really good bring your arm straight up keep your hips as they are closed take the right arm outside the left back need can be up or down trust from your waist don't let the right hip drop don't let that left buttock stick out right you want to keep the close to position this is super strong right you guys really strong if it's just wrong for your drop to back me but it's a great example and now inhale come back up my back heel is up it doesn't have to be my hips or square and now i'm strengthening into my legs and then we're going to come down we're going to do the second side on your own because i think we need to oh yeah ok good all right so let's switch s and take it right suppose a left should feel a stretch in here yes the more you strain the back leg the more it's going to help you support the post now hook the arm outside the leg and the twist works from the waist up so those hips stay one closed exactly as they are don't let the left to drop if you have your left knee down because your legs are tired then you can let your left hip drop that's a little bit different but still think about your hips being square are they doing great this is very strong and how in hell come back up that hill off the floor leg strength thing posture good in heels you x here i'll lower it down i'm going to ask them to step to the front of their mat because i know that we only have two minutes left now you could lay on your back but i'm going to suggest until the banu finishes what she's doing that we sit with our breasts so you rest your wrists on your knees you lift your spine  with and i'm glad you decided to use the proper because it really does help and especially for me it does help you get a little deeper and i believe like i think some people don't want to use props and they're doing themselves a disservice  but there is also as there are some schools and if i trained originally in that kind of a schools in the beginning i didn't know how to use props and i did use them and you're right i was doing myself a disservice and i found it was more comfort some schools believe that your body's your own prop i trained in a school like that so you know you just do the best you can and that's when yeah i mean then there are definitely forms of yoga like are stronger and i really don't use props and i mean they're just different probably only as long as we really need the one also does she think every body is different and what one body can do without a prop the other person may not be able to write they need a problem in order to do the poets and you know i've been teaching a really one time now and i just think that everybody is so individual and you really need to honor that people go into a class and think oh we ought to do the same thing i know you don't have to guys say touch with us to stay touch with donna donna damage yoga dot com and you just saw the credits roll at the end that dot com is not the only web site she is all over the place so but go to the main website you'll find a lot more about donna on behalf of steve and my wonderful wonderful crew and tanya liz that and corey thank you so