Welcome, this week is all about understanding. And so we'll be on our Mac and feel free if necessary. Find something to comfortably tackle tabletop position, be that a fully blanket or a small person, we want you absolutely to be as comfortable as possible in your body. All right, let's turn into a tabletop position. And once in tabletop position, rests on your shoulders, knees or their fingers or six red, white, and turn poles in the floor. Now I usually have to tell their 70s pubic hair along with the floor.

Basically, your belly is not dropped out towards the Close your eyes. Take a few breaths to really centering yourself on that and just noticing your body wherever is collation. Just let the value relax completely. Emily data itself back up again. Now, let's hang out and once you're back in art itself, completely relaxed the admin. level all the way into the pelvic floor, the bathroom, and then access, strengthen the bathroom.

Contract the belly and draw the spine back in the intro. Two more times. Feel free to ask. One more time. Great Britain. We're a little bit of a thoracic region and the upper back just kind of like a routine area and isolation.

Pressing through your arms round out your press, press, press, press, press, and then right back to the very nice presses are all 10 fingers. Notice where you're restricted, and then draw attention to those areas. Have you tried to create space that don't just focus on we're feeling tight or you're feeling sick or focus on space you're starting to make one more time as to why and sit back towards your heels. Even if you're feeling sick, you can always take a cushion feel more forward and you raise your battery for several grabs, try to relax as much as possible. Time. If you're noticing your money Feel free to roll up a map and you can simply place your hand onto that role map.

And as you start to create a little bit more land and work through the forums a little bit more that should alleviate itself over time. Until Polish routine is lifted, extend working near and extend your left foot back Rather than just square and crack through the feel of the press through the arm and lengthen through the capital to try to feel for some healthy space here, a lot of our back pain can be linked to tight calf muscles. Especially since most of our shoes have a little bit of wisdom. And so to start trying to get noticed standing as to why things happen in your body, and then drive gratitude and appreciation. Accept right like back over toes undersquare the hip presser the arms brought back to us you'll notice your body temperature rise, because you're using your mind to understand and to have some sort of experience and actually having an experience bringing yourself our back surgery.

Great job. All right, now we want to talk to your left arm Find your right shoulder kind of sloppy TV all along and press through the right arm and open your chest as much as you can. And then inner shoulder shoulder really trying to open hole three to one, slowly release. For the fingertips. Top, the left side right on our open. Roll over over there.

Extend back to the left in our head and shoulder to shoulder, the floor. That's where a person will touch pillow blanket work. Where to the floor. You're a farmer Ask yourself what you're trying to latch on to the floor at the same time to really meet that person, this is where you're going in now are all calm down in the background in your actual crash through the upper back and now back in your table Your right leg back over your left airplane wing. Here we go. Then we're over.

Take your knees slide on above the heels slowly sitting back, keeping some tone to the Probably extend your arms across your forehead towards the floor. Focus on breathing deeply towards your tailbone. Your cell phones are an option with regard to the flow here. slowly come up to around and gently work your way into a seated position. If you're wearing glasses like I am, simply take off the grasses, and we're just gonna stay seated for a few rounds of grass. Well, first of all, want you to remember and then take your hands and keep your hands over your eyes, closing the eyes, relax the shoulders.

Just try not to work so hard to force them to allow things to be as they are just experienced and fully completely. Now take your phones and enjoy the rest of your fingers and just at the inside edges of your eyebrows. I mean you just draw a small circle. Slowly bring the hands up Heart Center. The best way to move forward in life is to experience it. And that means moving through the great experiences, the successes, and also the ones that maybe create discomfort or challenge us.

Sometimes those are the great lessons and become an expert in relation raise the arms up overhead in action, all you need is your heart center. Breathe out, two more times. Inhale. Exhale last time from my heart to yours,