Before we get started today um I actually had gone online this morning and asked a bunch of you what your ailments are in your body and you know what typical pains and places of stress that you have from uh being a photographer so one of the ones are two of them that I'm going to address today are your risk and your feet a lot of us from sitting at the computer not even just shooting but sitting at the computer have a lot of problems um that developed as well so you know if your typing or you've got your hand on the mouth you're in a very stiff position actually is known to cause carpal tunnel sometimes so we're going to talk a little bit about what you can do at your computer in order to help alleviate some of the stress of sitting at your computer editing marketing responding to emails all day s o one of the first things that you want to do when you're at your computer is you want to make sure you move so being in the same position for a long period of time the stressful for your bod...
y we talked about your eyes and how you should move your eyes around in order to avoid eye strain but really quick I just want to show you a couple of things that you khun do at your desk to avoid some of the lower back problems that happened so if you're sitting at a desk, you just imagine all of us sitting here just quick little things that you can do just by twisting left and right while you're at your desk and giving yourself a little lean over is really all you need to do just to loosen up and please get up every once in a while I I know it's kind of hard we love our jobs and we love what we do on the computer so it's really easy to just sit at the computer and edit for hours on end but try to remind yourself every once in a while every half an hour, forty five minutes just to stand up, you could do a little walker on new chair and come back down the other thing that I'd like to talk about thes tennis balls so you can get a yoga massage balls or just regular massage ones but it's easier and less expensive to just grab some tennis balls so that's what? We're going to show you guys today so we can all grab our tennis balls and you can use this to alleviate some of the muscle tension in parts of your body, so we're gonna work with our risk first it's really a simple movement you can do this at your desk all you're going to do let's put your palms together and your arms together and just slowly roll the ball over your wrists so it's just a nice easy movement you can do it slow or it's quickly as you want to you can leave it in some places where you feel some of the risk pain and then if you want to get some other parts of the wrist not necessarily just the outsides here you can just do one on arm at a time going over the wrist area um on both the front and the back all right so just really nice easy way to alleviate some of the stress in the muscle there just by using a simple tennis ball uh one of the things that I love to do with the tennis ball is actually deal with the arches in my feet because the arches in my feet get really really tense on a shoot from standing up all day you know, ten, twelve hours on the wedding a little bit difficult so we're actually going to stand up and all you need to do with the tennis ball is put it right in the arch of your foot and just go back and forth on it this is one of the best feeling things that's like getting a mini foot massage on guy just loved the arches of my feet were my problem areas so I you should just keep it right on there but you can always you know, go anywhere on the foot that you want but more pressure or less pressure whatever works for you so grab yourself really inexpensive tennis ball and help alleviate some of your stressful areas we're going to get started with our yoga today we're going to get a little bit more into some stronger than yasa flows so I just want to remind any of you that if any point you get tired, your arms start to fatigue, legs, whatever feel free to go into that child's pose take a few breaths and then come back when you're ready so make sure you're listening to your body make sure you're breathing we're going to be breathing with every movement and we'll go from there so to warm up today we're going to do it pretty quickly we're going to do a breath with each movement so what we're gonna do is inhale arms up and exhale squatter arms down squatter legs and then inhale up we're going to do this pretty quickly a few times breathing pretty quickly remember breathe through your nose and out your nose so let's try it so inhale exhale inhale exhale inhale exhale inhale exhale keep going this is really great somebody also mentioned online today that they have problems with their quads when they're trying to squat down and take a picture this will help couple more inhale exhale inhale exhale inhale exhale to prayer very nice let's step to the tops of our mouths great way to quickly warm up the body gets your heart pounding and all the oxygen flowing nice and fast so I'm gonna go through something else a flow salutes inhale arms up and exhale swan eyes to the floor inhale flat back exhale walker jump down to cheddar ranga inhale up exhale down or dog let's just take a quick second here have a settle into her downward dog can bend either leg just get nice and comfortable good we're going to go into three legged dog so raise your right leg up and then swooped down in between your hands will come up to warrior one excellent tennyson settled in your warrior makes your front knee is bent but not bent over your toes and your hips are forward great hands down gonna chat around that nice upward facing dog inhale exhale down facing dog lift up the left leg three legged dog and swoop it in between your hands and arms up for warrior one nice big inhale and exhale makes your hips or forward front knee is bent nice and exhale down a chat around inhale upward facing dog and exhale downward facing dog take a few breaths here and on your next exhale walker jump your feet up between your hands and inhale up exhale prayer we do a couple more like that so inhale up exhale swan data to the floor in hell flat back exhale walk jump your feet down tattoo ranga inhale upward facing dog exhale down there facing dog inhale your right like up x helped put it between your hands and how were your one exhale hands down down a shattering ge in hell upward facing dog exhale downward facing dog in hell your left leg up but in between your hands and inhale where you're one exhale hands down back cheddar ranga inhale upward facing dog exhale downward facing take a few breaths here hammel inhale walk or jump your feet up between grand in hell up exhale prayer inhale arms up exhale swan dive down in hell flat back exhale walk jump to chattering a inhale upward facing dog exel down in haley right foot up between your hands in hell up or you're one exhale hands down ranga inhale up exhale down in hell you left it up x held between your hands in him up where you're one exhale hands down cheddar rhonda in him upward facing dog exhale downward let's go ahead down to a child's pose here, take a breath on your next in hell come up downward facing dog exhale your feet between your hands walking jump in hell up exhale inhale arms up exhale swan dive floor in hell flat exhale walker jumped down a cheddar undone in how upward facing dog exhale down facing dog inhale your right foot up exhale between your legs. Inhaled a warrior one let's. Hold it here first. We're gonna do a great twist in where you're one, but it will save your balance off. Maybe a little bit. So feel free to take this time to widen your legs a little bit. If you like. You were going to come to prayer. Turn towards the back wall turning towards your front knee. Place your left elbow to write me very nice. And then use that left elbow against two. Right. Nita, push your chest open towards the back wall. Try to keep a flat back, you guys. All of them using nice and try to keep your head up towards the ceiling. This is an excellent way. Massaging your organs here. Never. Nice every in hell. Remember, lengthen every ex healthy twist just a little bit further. Nice. He wanted to. You could open your hands up. Put your hand down or you can put your hand around in mind. If you guys want teo, great let's. Inhale back up to where you're one exhale. Hands down cheddar rhonda in hell. Upward facing dog. Exhale down, it's inhaler let's set up a three legged dog nice exhale left between your hands and hail warrior one. Take a second to bounce yourself how every life hands to prayer and turn towards the front law right need to left and right elbow telephony and use that leverage to twist yourself open your chest toward the ceiling if you'd like to you can separate your hands a little further or you could put your arm behind find deep breath in deep breath out you breath in think about lengthening out think about twisting a little more one more deep breath in and breath out in hell back toa warrior one exhale hands down rhonda in hell upward facing dog exhale down take a few deep breaths here really great exercises for developing those quad muscles lets go ahead we're going tio raise your right leg up, swoop it in between your hands come up to warrior one and let's open toe warrior to remember warrior to your hips are open try to get your arms parallel to the floor facing your foot were front hand looking right over your middle finger try not to keep your shoulders up keep him nice way to flip our right hand and lean back for reverse warrior nice and then we're going to lean forward for side angle and you can just put your elbow to your knee or you can come all the way down and then we're going to go back to reverse warrior keep your front knee bent as we rotate through these let's add the breath here inhale and exhale in hell and exhale a couple more times inhale and exhale inhale one more time really reaching back and reaching up and exhale warrior to exhale her hands down chatter ranga in him upward facing dog exhale down facing dog a couple breaths here theo you're next in hell it's lift that left leg exhale swoop in between your hands come up to warrior one and exhale open warrior two great it's your front foot your left foot is facing completely straight towards the side they're looking of your left hand shoulders back and down hands parallel to the floor it was like to look around kind of check myself here because sometimes it feels like you're even but you're not you guys actually look really good so it's in hillary to back to go to reverse warrior nice you're flipping your palm and exhale forward decide angle right arm reaches up in hell back to reverse warrior never try to keep that front knee bent the whole time exhale side angle great inhale reverse warrior and exhale side angle a couple more times in hell back this fantastic for strengthening your back muscles your core your obliques excellent in hell up really reach and exhale side angle one more time let's inhale up and exhale we're here too nice way should all be feeling that tomorrow in our obliques exhale down hands down hedorah help up and exhale down it's a dog and let's just bend our knees wide, come down to child's pose for a moment here way come to all force going to come to a forearm downward facing dog on what this is going to do is really strengthen our upper back muscles that we really work so hard when photographing. This will also help us for really fun pose will be doing on the wall tomorrow they're going to come down to your forearms, your hands, your poems are flat and you want them parallel to each other. It's our tendency to kind of put our hands a little bit closer together, try to keep them parallel. Then when you're ready, just flip your toes and lift your hips up into a forearm downward facing dog try not to lean forward your elbow should not be at a ninety degree angle that you should be pushing back so that your head comes between your arms. Theo breaths here really think about reaching your hips towards the sky. Remember, you can have bent knees or be up on your toes if your hamstrings are a little tight. If this is strenuous, you can always walk your feet up a little bit or walk them back kind of find where this is comfortable for you great bend our knees down come the child spirits again way right? Let's do that one more time. Come on. All fours and then down to our forearms. Lift up one more time into the forearm, downward facing dog. Even then one near the other two. This is a great way to go. Stretch your hips more appear strengthening our shoulders weight from the center and deep breath in and out, right, and then come back down, child spends again way we're gonna come to all force and then just step in and from here we kind of squatted down. We're going to come into chair pose. So what you want to do in chair pose? Find we're comfortable here. Try to lean as much as you can onto your heels. Should be able to wiggle your toes. Shouldn't be having so much weight on your toes in this pose. You can come up a little bit if you need to, but you can stay down that's. Great. You're just goingto bring your chest up in your arms in front of you deep breaths here, a deep breath in and out, this's. Fantastic cheapening your hips and your club. If you'd like to, you can raise your arms up a little bit and this is my tendency to our tribe back here. But try to round it so it stays more straight than arched couple more breaths in and and in here and let's exhale swan dive sort of floor forward folds I was like a four fold after chair pose because it's a lot of pressure on your blood's just grabby their elbow kind of ragged all here shake your head. Yes you no way just worked our upper back in that farm down facing dog so it's nice to give it a little release here we're going to come into chair pose one more time we're just gonna look up first and then raise your chest what? We're going to use you gonna come to prayer and with our right elbow we bring our right albert to our left knee and twist towards the front it's a little twist in here if you'd like you can spread open your hands I like this because I can't put more weight on my hand if you like tio you can also bind bring your left arm back right arm under good let's come to center will stand for a second inhale up and exhale prayer and chair pose twist to the other side so left elbow to right knee really use that leverage to twist yourself if you want to open your hands or if you'd like to you combined deep breaths here in and out and let's in hell the center and exhale prayer you feel that right on your legs wow it's amazing how much a little movements can have a big effect on your muscles so it's nice because a lot of times when you're working your legs you know you need to do exercises that can be a strenuous to your joints but this doesn't have to pay all right so what I'd like to do is we're going to go to the wall so the wall is a great tool that we can use for yoga exercises so let's have let's have three people on the side and three of us on the side we're going to bring our yoga mat to the wall short end to the wall all right so what we're going to do a story on the scooch as much as we can towards the wall um with our feet they're so great with your feet there that should be about as close as you need to be and then you can lay back you think maybe even switched back a little bit more so we're gonna put our feet to the wall a little bit higher than a ninety degree angle with our knees I was just going to lift our hips and bring him down all right sorry and lift her hips again but this time we're going toe street in our right foot nice and we're just going to raise our hips even more and lower them so inhale lift exhale lower inhale lift exhale lower couple more inhale lift exhale lower inhale lift x hello are all the way down? This will do the same thing on the other side so get yourself centered and then we can lift our hips and street in our left leg this time so inhale lift and exhale lower inhale lift exhale lower inhale lift exhale our former time inhale lift and exhale lower all the way down great take a second just hug your knees into your chest and if you'd like try to straighten them out a lot of it just give your hamstrings a little tiny stretch there we're gonna put our feet to the wall but this time you're going to keep your legs straight you put your hands down by your side give you love it more leverage and from here we're just going to raise our hips make me a toe walk your feet up a little bit more on the wall as you raise your hips all the way up so that your one complete straight line fantastic deep breath in and out omar deep breath in and out and let's exhale all the way down we're gonna lift again that's inhale lift and just pick the right leg up hold it up deep breath in and out one more deep breath in and out bring it on down what's warmer time on the other side lift our hips up, straighten the left leg up and just breathe in hell and hell in him and exhale and how and exhale all the way down and task give yourself not a little hugging anne's afraid to just great rankles and stretch your hamstrings a little if you want teo so what we're gonna do next with the wall trying to grab our blankets if you don't have a blanket remember you can just as easily use your yoga mat and roll up your yoga mat so we're going to roll it up the same way that we did on day one you basically want to roll it up so that's around the length of your spine so if you've got your blanket roll that up if you don't you can easily just roll up your yoga mat as well both have the same type of effect once you've rolled that up but you're going to do it's put it pretty close to the wall I would say leave it about um hand's length away from the wall should be good and then the easiest way to get into this post because you're going to come on your side next to the wall and next year blanket and you can lay down and just sort of roll onto your blanket you wanted on the center of your back and you want your hips to be kind of falling off it a little tiny bit and just your legs come straight up the wall. It might need a scooch a little bit closer if you'd like. You really want to get your legs pretty close to a wall so it might take a little adjusting. Great. So what this is doing is really helping your circulation. We spend so much time, especially if your wedding photographer on our feet so trying to bring that blood back to your heart is really important it's also stretching our hamstrings and really helping out our back. This is a great lower back release. Take a couple breaths here if you want to kind of wiggle around, you can feel frieda hole one leg or the other closer to you. Just give yourself deeper hamstring, stretch actually let's all grab our right leg and doesn't have to go far just give your ankle's a little circle right toe left and then you can switch left leg, sir, feed around right and left nice. We're going to bring the soles of our feet together and just bend down so we're kind of in that butterfly position so deep in the intensity of the release in your lower back and bring your hips into the picture as well, so give me your hips and I stretch you can push your knees towards the wall little bit more if you want to deepen that stretch or bring your feet down the wall little worm just depending on where you are listen to your body take deep breaths here this's a great time to do some three part breathing really great stress relievers so go ahead and put your right hand on your stomach your left hand on your heart let's breathe deeply first into our stomachs inhale into your stomach and down into your lungs and then into your chest just hold it for a second and exhale out your chest first then your lungs on your stomach and I say stomach but it's really your diet from right in this area let's do a couple more three part breathing you can do them on your own inhaling your stomach then your lungs than your chest holding it for a second and exhaling out your chest lungs pushing on the air out of your diet for a couple more breaths in and out in hell and exhale go ahead and put your hands on your shoulders for just the second you try to like wiggle them down a little bit and back towards the floor so really opening your chest pushing your shoulders down getting a little extra arching your upper back there wait such a good back release when you're ready you can roll over to the side easiest way to get off their that is one of my favorite poses to do both before and after a wedding just really helps realign your backs, put your back in order again and released your lower back and I need attention that you're feeling there was, well, it's your upper back we're going to bring our yoga mats back to where we were way and keep your lincoln folded up we will be using that again way let's just come to the top of our master so he's, let our heart rate go down a little bit I want to just warm it back up, bringing their heart rate up a little bit more, more bodies up a little bit more so getting some of the next poses that we're going to do so let's just inhale up exhale forward folds in health flat back exhale walker jumped down ten ranga in hell upward facing dog and exhale downward facing dog nice even then you're down facing dog gets you probably feel that you're a little bit more aligned than you were your first downward dog of the class from down and facing dog when she has to go ahead and slowly just put your elbows down to goto forearm down facing dog nice and then lets in hell lift your arms back up to downward facing dog is all in the triceps they're trying to keep your elbows in rather than putting them out let's go ahead and slowly put our elbows down nice deep breath in deep breath out and inhale go ahead and push back up to downward facing dog very nice I mean have you guys go to three like a dog and we're just gonna open this through like a dog so what you do is you bend your knee, flex your foot and look under your right shoulder and let your hips open up a little bit depends where you feel with your balance but it's a great hip opening exercise you can stay here if you'd like or you can do what we call flip the dog and you just keep going with your rates that going back you can watch it hit the ground and then you turn up we'll see to experiment that if you like you don't have your arm up or back know when you're ready you just lift your dog back over they super foot down let's just do a little flow since you've been upside down for a little while so come to plank nice down to china ranga exhale in pale upward facing dog exhaled downward facing same thing on the other side so it's lifter left leg up bend it open the head look underneath your left arm and if you like feel frieda flip your dog wait if you flipped go ahead, come back over really good dog and go down let's go ahead down downward facing dog I'm starting down to child's post few breaths here I'm going to come to all fours just going to loosen up our backs a little bit more yesterday we did a cat and cow pose so let's, start with that. We're going to in hell. Archer back, look up and then exhale around your back studio a couple more times in hell shit back and look up. Exhale round your back, push all the air out one more time, inhale and exhale now then have you guys do? We've been going arching, just rounding an arching whatyou guys to tilt towards the right, come down to your arch and kind of like you're circling your spine here and going to the left so it seems a little weird at first, but going to the right, then down, then up and rounds you come doing like circles with your spine and really listens up. I suggested you this really slowly at first because it kind of finds some spots in your back that really kinked on. Then let's go the opposite way. So go left first, then down, then up really? Just looses up your back your hips really fantastic. Uh, release one more time doing a circle waken go ahead and sit back on our feet and bring our feet in front of us were going to come and do our bridge post so we did this a little bit before when we laid on her back and we put the block underneath us and it's sort of some much of acts if we're not going to use the block this time, so we lay on our backs your hands can go right next year by tryto kind of squeeze your shoulder blades together, put your shoulders back and down we're just going to lift our hips up from here, you grasp your hands and a class for them underneath you and then wiggle your shoulder's underneath and straighten your arms so it really helps you push your chest up your hips up and this is a great release for your neck as well. We're gonna do a little bit more of that, so you bring your hips down, going to come into bridge for more time. If you'd like to, you can stay in bridge or while you're in bridge, you can play around lifting one leg and then the other leg so let's, try that so hips up, clasp your hands underneath, wiggle your shoulders underneath you, I'm just playing around you can kind of lift a leg lifted, keep it needs together just little strengthening things weaken d'oh, alternate legs, let's come down again we're going to do this one more time so you can stay in bridge if you'd like or the alternative would be to go into wheel and what well is is you put your hands your palms right by your ears look back and you put your feet a little bit closer to your bottom and then you push up your hips from here so go ahead into bridge or if you're familiar with well you can join me and just push up your hips either in bridge or push them all the way up in wheel if you are in wheel couple is going to stay here you can try to put your feet together in straight in your life and this releases your um hip flexors as well as your shoulders chest or you contracted teo get your feet close to your hands which is pretty interesting so from here you're coming out of wheel just makes you took your head as you come down I have some wheels back here love it fantastic alright from here we're going to go into plough and this is one of those positions that people look at and go I cannot do that however my sixty four year old father did it with me last week so I'm pretty sure most of you guys can do this so you just tucking your legs at first put your hands on the ground and use your core to keep talking and listening your hips if you get to the point where you can't lift anymore use your hands to push yourself and then you straighten your legs you might be right here keep your legs flexed or you can try and touch your feet to the ground behind you you can keep your arms uh kind of kick standing you here or you can put them down but what you want to do most here is relax your neck so deep breaths here remember if you can't bring the rat back off a little but the key here is relaxing your neck especially the upper part of your neck it's a fantastic release for that if you want to you can bend your knees and round your body even work just depending on where you are but let it be a great release for your neck deep breath in and breath out one more deep breath in and deep breath out and bring your feet down slowly slowly slowly so let's give ourselves just do a little tiny bridge here lift your hips kind of counter posed to all that rounding and we can put it we're gonna do one more plough I'm just going to give you a couple options where you can kind of move around a little bit there so just lift up going into your plough again and if you're here what you can do don't turn your neck one way or the other but you can bring your left like out and touch down over here so you're kind of rolling onto your left shoulder they come back to centre do the same thing on the other side to kind of bring your right leg out and down so it touches the floor and you're rolling on your right shoulder now so it's kind of like a stretch in the massage for your shoulders whenever you're ready just come back to center relax your neck and breathe slowly exhale rolling out nice give yourself that little calendar stretch lift your hips up tio bridge fantastic let's go ahead and twist from side to side so what we're going to do last time we just kind of bent ernie's and went over this time when having keep your legs straight keep your arms out like an airplane and you're going to go over to the left touch your legs down lift him up and then go all there to the right feel free to keep your knees bent if you like because this is a lot of pressure a lot of core strength we're just going to kind of windshield wiper them back and forth so it's a stretch and twist and at the same time of course strengthen the exercise great so feel free leg straight if you wanted to be a little bit more intense keeping your legs together because it's easy to kind of do this kind to keep your legs together he needs together the whole time soon a couple more times make sure you are breathing. I liketo ex hell when I get down and then inhale the center and then exhale down times in health center and exhale down in health centre and exhale and let's, just inhale up to center. Great grab ahold of your knees are underneath your knees. We're just going to rock a little bit. We're going to rock forward and back. So if this hurts your spine, and for me, it does bother mine a little bit. I like to put the mexican blanket below my spine, so if you'd like to do that, feel free, you just lay it out flat, but we're just going to rock. So what you do is you hold on. I like being underneath unease, rocking back and then forward and it's, just a nice little massage for your back. If you want to, you can go into yoga tto do that and then when you come up, don't touch your feet down so, justin option. So you come up and kind of balance, do you two more times and then we're all going to come up and go straight all the way up and stand up to your feet nice let's, just do a couple of balancing poses wow, are up, you face front. We're going to go into half moon so you can do it from here you can also do it from the ground but I like doing it this way so what? We're going to do arms out to your side if you'd like you can use a block here which I find to be really helpful and you just hold it long ways she just arms out and you still get it tilt towards the right put all your weight into right foot and so they tilt and you can do it till you're blocked just hovers or if you want to tell it touches and you're left leg is parallel to the floor and your left hand shooting up and keep your chest up every like if you want to you can grab your foot here depending on where your balances the block is very helpful that's so let's come up and we'll switch hands if you're holding a block airplane arms out put all your weight into your left foot steve allies and then slow this start to lean towards the left they feel your block come down or you can just hover ideally you do you want to just cover your block it's a little intense try to keep your right leg engaged and flexed right arm up if you'd like to you can grab your foot give yourself a little quad stretch while you're at it this remember deep breathing and come up you leave your broth there that's a really fun bouncing one because engages the sides of your body rather than engaging your core like we normally do. So what do you want more balancing here? Just keep your hands on your hips are you? Lift our right leg so ground your left leg's just lift the right leg and put it down. We do that one more time but with a straight leg this time so lift straight good and then do little tiny pulses so it just pulls your leg up and down eight, seven, six, five, four, three, two one and bring it down nice to the other side to put all of your weight into your right like spread your toes, give herself some ground and bend and lift nice and laid down for more time but with a straight leg this time so lift much as you can really engaging your core to lift your leg and do little tiny pulses up and down. Eight, seven, six, five, four, three, two, one and down rich couple bouncing poses in their dream come back down to our mats and just get a nice quad stretch in so we're going to do this. We did pigeon the other day, so we're gonna put our leg, eh? Pigeon position says, bring our right knee up and you can keep your foot next to your head for this because we're going to be up here and it's just a little bit more stable you're going to turn towards your left leg and pick it up and get a little claude stretch so you might be here just barely picking up that's fine just depends where you are in your quads and your hip sir, if you'd like you can bring it closer towards you if you really want to kind of flip your arm around and bring it denise your arm find this way way try to keep your chest lifted as much as possible nice and let it go so that is getting your quad you can do this exercise a little bit differently by twisting your hips towards the front more it does engage more of the hip that stretching and then instead of turning towards the left to grab that like you can turn towards the right tigger at that leg and by doing this you engage that right hip at the same time is a little bit more difficult so you can do it the other way and still get a great quad stretch. Either way you can also bind in this position try to keep your chestnuts lifted or every or what that I go and we'll switch sides, bring your left leg up and foot near your right hip and will turn towards the right stretch this way if you have any discomfort in your hip, you can actually do what colleen's doing um and put a block underneath your hip as well just depending on where you are so go ahead and bring your foot in if you want to bind, you can do that if you want to find halfway, you can always do that as well. It's great for your shoulders to bind in this position nice you can let that go and then we'll square our hips towards the front and this time just turn towards the left to grab your foot again. This way it engages more of your left hip and actually stretches your quad just a little bit deeper. So wherever you'd like to be here have find recon come to a full bind if your chest lifted and breathe deeply really breathe into those tense parts of your body right and you can let it go bring your hands down I'm looking around towards the front let's just do a quick little forward fold here since we just spent so much time with our legs in the other direction, just forward fall. Keep a flat back tilt of the head and just give yourself a little hamstring stretch deep breath in on deep, profound deep breath in exhale feel free to if you want to round your head over wherever you are and loosen your neck deep breath and make sure still breathing that yoga breath through your nose and out through your nose inhale one more time and exhale and slow lister tow walk hands up and we're going to fort fooled again but we're going to just open our legs just to go out outside the length of your matt tried again make sure that you are sitting on your sit bones here and then we're going to lean forward here and this is going to get a completely different part of our hamstring so just a little lean forward here you can grab the bottoms of your feet two try to keep your feet flexed you'll get more of a stretch that way and lean forward here neil notices gets more of the inside part of your hamstring try to keep that flat back as far as you can and then we can drop your head down deep breath in and deep breath out remember with each breath and think about pulling fitting that spine and each breath out folding over just a little more deep breath in and breath out this one is also great for loosening the muscles by your knees. If you have any knee pain in the back of your knee and then the next and he'll just walk yourself back, reach and grab our blankets or your yoga mat give it a little roll up again if it's not already there you can also use a block for this if you like I just find the blanket to be slightly more comfortable and using a blocks we're gonna put it towards the top and we're going to lay down on it so that it comes right beneath our shoulder blades touching your shoulder blades a little bit but really right beneath um so you're just gonna lay back but the soles of your feet together drop your knees nice you can put your hands in your stomach if you like on the outsides by your knees really? Just let that blanket help push um your chest forward and arch your back remind yourself to keep your shoulders back and down so if you need to do that, just touch your shoulders a little bit pushed them back and down I really get that great stretch for your upper back. This is another one that I love to do after my weddings after shoots just really helps after I've been hunching over holding my camera kind of hunching over while I do it or squatting down helps bring my back back in alignment so we're going to take our shiva's now right here in this position because it is a great one so just try to clear your mind and we're just going to focus on some mental relax ation so I just want you to picture whatever is coming to you maybe it's, just a nice scene, um, scenic area, beach park, whatever. Imagine yourself walking through it, actually picture that were visual people. So we should be able to picture ourselves walking there wherever we like or if it's more coming for you. My husband does this when he wants to call himself mentally, imagine, uh, a whiteboard or a blackboard and just imagine yourself erasing everything. Let your breathing go, make sure your entire body is relaxed. Just breathe normally. Make sure that your face is relaxed, especially between your eyebrows. We'll put our feet flat out in front of us, your hands down, turn and slowly help yourself up. Don't turn over your side first, it's fine, just come to a nice seat. A comfortable position mean, going on I met helps alleviate some of the pressure on my knees. Let's. Just take one last deep breath in and little out. X your shoulders. Thank you so much for joining me today.