when you're ready, we're going to go into bhujangasana guys, one of my favorite names so come on back a seated position. i know we've done this in some other classes. you're going to go into a down dog position. have that down dog position be kind of toward the back end of your mat so you're mid-mat with your hands if you can, ok? from there, we're going to inhale, you're like a soft down dog here, you don't have to be too aggressive with your down dog. we're going to inhale, look between your hands and then exhale, you're going to jump forward with your feet try and have you feet go past your hands you're going to bend you elbows sit right on top of your elbows and if you can, you can hook your feet, if you're feeling really good you can open up into a split kristen and i are twins over here, fabulous. that's another tough one so do what feels good for you. we're going to go three more breaths there. if you fall, that's ok, no worries; fall with a calm breath, with a quiet mind, smile, enjoy don't get frustrated. and exhale go ahead and release shake it out a little bit guys. go head