It is said that we hold on to the past in the back of our bodies so, if you are like this (hunch) i can show you how to let it all go and there are three poses that are perfect for this they are "Half Lord of the Fishes Pose" the "Cow Face Pose" and "Hanging Tadasna" I'm gonna start with a modification 'cause this pose can be pretty intense try this at home we'll take it easy left leg extends bring the right foot on the outside of the left knee the right foot is flat and the right knee is pointed to the sky from here draw the right hand behind your back on the inhale reach the left-hand nice and high getting long... on the exhale rotate to the right see how far you can go, you might be able to use the leverage of the left arm against her right leg to get a little twist here but again don't force it! the space will come. simply stack the knees and draw the heels toward the hips, this will begin to open up the hips right away and i know for many of you this is pretty intense again it will feel more comfortable in class itself now here's where it gets tricky, you'll draw that opposite arm up she has a right knee on top of her left knee so her left arm reaches high and then she'll reach around and try to find her right fingers she's actually trying to draw her hands together which is opening up the chest and wringing out the tension in the shoulders on the inhale sit-ups tall once again lengthening the spine preparing it for movement on the exhale fold forward slowly each inhale getting longer on the exhale getting lower now again there's a tendency to draw the nose to the knee, hunching the back, we aren't going for that i want to get length no particular destination just looking for sensation so each inhale long on the exhale lower slow beautiful job! bring the feet about hips with apart and put a slight bend the knees from here simply fold at the hips and grab the elbows on the way down and hang out for a few moments again we're trying to get rid of that tension in the neck in the shoulders let it roll off the mat slight bend the knees keeps it comfortable the head hanging loose I know if you're new to class, or in fact if you're new to this show there's a tendency to look up and around here cranking up the neck relax and let it go, let it flow now there's movement to this pose as well, in each inhale drawing the chest with the crown of the head to the front of room the back grows warm on the exhale fold low beautiful inhale she'll get longer go ahead longer exhale lower, slow to get out of this pose simply release the hands put a slight bend to the knees and roll up relaxing the vertebrae one at a time look at that beautiful job so now you've learned three poses that will relieve tension in your neck and shoulders