I'm now going to give you two separate physical practices, and they have different purposes. And there's something really, really important that I'd like you to remember whether you're trying both or one of these practices, which is listen to your body. And please, to begin with stay within the limitations of your physical ability. So for example, if you're bending down, stretching, reaching for your toes and you're nowhere near your toes, don't push it Don't strain. Don't force it. breathe and relax.

It's a vital thing to remember in yoga, that as long as you're breathing, you're making progress, the progress might be very gradual. But as long as you're breathing, it's going to be safe and fruitful practice. So don't push or strain yourself and listen to your body. This is going to be going out to lots of different abilities and it's really important to me that I'm speaking to all of you