Day 3: Explore Deeply

Hi Yogis, welcome back. We're on day three. We're talking about exploring. So you're going to be the explorer with me, exploring this idea of moving from our headspace down into our heart space. This idea of exploring requires a lot of deep listening and maybe observing in a way that isn't our natural habitual tendency to really look at things, colors, spaces, places that you would explore. And when we're doing that in our physical practices, how does the body feel today? So my big question to you is, how are you feeling? How are you feeling during this practice? Did you feel the support from our previous challenge? Maybe you could give me a little feedback and let me know and maybe some of the feedback that you give me will help to inspire and support others. Be a great way to continue our day three by offering support from the previous challenge. So let's go back to an explore mode. Exploring the seat of the heart, the seat of the soul. Let's go inside for a moment and take that journey inward. Close off those outside noises, bring your senses inward. So start that listening right here at the heart center. Maybe bring your hand to your heart. Closing the eyes pulls away one of the senses. Dive into that heart space and listen so deeply that you can feel the pulse, the rhythm of your heart. Let this place feel like home right here, right here at the heart center. And as we take this journey today, it's with a sense of coming back home, back to that authentic sweet self. Yeah, right here at the heart space. So connect with the rise and fall of your breath. Settle in. Maybe use one of the techniques from the first day. Clear the mind as you inhale. Let go of any resistance, any busyness with your exhale. Clear the mind with the inhale. Let go of busyness and resistance with the exhale. So we're going to explore the two channels. We've got this awakening and this alivening channel and this cooling and softening channel. These two channels we can explore by doing our alternate nostril breathing. So we breathe in through one, we pause, hold, cover, and then we breathe out through the other nostril. So find your right hand, make a little piece, a little hang loose sign with your right hand. Let's do the hang loose sign today. We'll just use the pinky today. And what I'd like you to do is with your thumb, cover the right nostril and start with an exhale. Let everything go with the exhale. Inhale through the left nostril. Cover the left short pause. Keep the left covered. Release the right and exhale. Inhale through the right. Cover and hold. Exhale through the left. Keep the right covered. Inhale through the left. Cover and hold. Exhale through the right. Continue on for a couple more rounds and notice the qualities of the air moving in and out through the nostrils. Notice maybe which side feels like you're taking in more breath or less breath. Maybe you notice which side feels like a cooling side or an enlivening side with that idea, that deep listening and that sense of exploration. So we're trying to bring balance back to both of this cooling and energizing side of the body, connected to our breath. Nadi shodhana. We'll do one more round. And by exhaling through the right nostril and then without opening the eyes, just keep your palms somewhere relaxed in your lap and just notice any differences in the breath. Without directing or guiding the breath, take a couple of natural rounds of your inhales and exhales and just be witness to the breath. Good. Let it take you two or three breaths before you open the eyes. So let the eyes be heavy and relaxed as you come back into the space and back into the room, wherever you're practicing.

Good. And we're going to keep this connection to the breath and also to this heartfelt space as we move through our practice today. So I'm sitting on a blanket. If you'd like to prop yourself up on the blanket through these movements of the spine, feel free to join me. Find a comfortable cross-legged seat and bring your palms to your knees. We're going to take a couple of those soft cat and cow tilts right here, just connecting with the extension and the flexion of the spine. Just to do a little clearing before we explore some of these mobilizers of the spine. So right here at our hips, our hips are where the lower body and the upper body meet, we're going to keep the lower body really steady and stable, but we're going to bring the movement into the upper torso. So let your right ear lean out over your right thigh, keep that right elbow bent, lean forward, lengthen with that extension of the spine all the way over to your left, and then start to curl the spine back into the cat tilt of the spine, lengthening forward with the inhale. We're exploring the circumference, that whole circular movement right here between the torso and the limbs. So find and keep connected to your breath. Exhaling as you lean back, inhaling as you lean forward, and just notice any areas of resistance, any areas that feel like, oh, I'm moving really smoothly here, but oh, here I feel stuck. Just as a sense of an observer, an explorer, without having to adjust it or change it to start to be familiar with how these movements in the body are affecting you. And we'll pause and we'll switch directions. And we'll pause and we'll switch directions. Lean back with the exhale, lengthen forward, cow tilt with the inhale, and just check in. How is this feeling in my body? What does this movement feel like? Not so much here, but in this intuitive sense, this intuitive feeling. And as we move deeper into this listening, this deep sense of listening, then we're able to develop that awareness where we're able to drop from the head into the heart and we're able to be here and make our decisions not solely based on what's happening in the head, but also in the heart space. Yeah, that intuitive gut feeling. That's where we want to try to listen for today.

I'm going to use a block today and you can join me here. We're going to bring this block right out to the side and we're going to take a supported side stretch so that when we get into the side stretch, we can really focus on this left shoulder. So I'm reaching out with my right forearm and then I'm taking that left arm to this guy. I'd like you to keep your left arm bent as you explore. What would happen if you dropped your right ear towards the shoulder and you started to explore these circular movements? Would you get a fuller range of motion? Lift it and lower it and just as the explorer, as the investigator, what's happening in my shoulder, this area where all these movements of rotation happen and start to feel it create a little bit more space with these movements. Maybe start to straighten the arm just a little bit more and then find that spot where you feel like you're really settling into the pose, moving the shoulder down and away from the ear, rolling the palm to the sky, lifting the heart, finding that sweet spot where you feel supported in the pose but you feel that ease and that comfort in the pose. We want to bring those into balance, really finding that sweet spot, sthira and sukham, that steadiness of the pose but that ease and the sweetness of the pose where you can actually be here longer and really appreciate it. Good, so we're going to explore that same movement on the other side. So slide your block over to the left side, find a comfortable propped seat where you're lifting through the left side body and keep the right arm bent and just explore through that right shoulder. What does it feel like if you drop your left ear towards the left shoulder? Does that give you more space or is it the same? I like to drop it, it gives me a little bit more movement and rotation. This isn't a one-size-fits-all practice so it's really about how your body feels in the pose. That's really what we're exploring. Take the right arm up and over the ear, roll the palm towards the floor and a little roll down with the shoulder so you feel that space at the neck and then you can lengthen and start to rotate the torso for the side stretch and then start to feel the pose. One thing that happens and notice when you're going too deep into the pose is that the breath starts to become very shortened and shallow. See if you can find that space again where you're really easing into the breath. That's another indicator that we're going too deep into the pose. Go ahead and rise up. We're going to move into a soft twist so bring the left hand to your right knee, the right fingertips behind you. Inhale, lengthen the spine, exhale, rotate. Inhale, lengthen, exhale, rotate. We're going to add a little trapezius stretch here so you might notice that it feels better one way if you drop your right ear towards the right shoulder in this twist or if you drop your left ear towards your left shoulder you feel that sweet spot where you're getting the resistance but you're getting this beautiful stretch of the trapezius muscle where we call it the trap because it traps all of our tension right here. Enjoy this pause on the stretch right here. Anytime you get a little massage in your yoga practice it's a good thing. Take your left hand behind you, right hand crosses the body, lift the heart, chin, and chest. Big inhale, soft rotation with the exhale. Big inhale, soft rotation, and then just start to explore. Right ear, right shoulder. What does that feel like?

Left ear, left shoulder. Oh, I feel the resistance right there and it's that good resistance. It's that little bit of not pain just like pulling where I know I'm stretching that muscle and then when I come back to center I feel that release through my efforts. Come on back to center. Right, we're ready to move to table pose. So from here go ahead and swing the legs around. Now prop yourself up so that your palms are underneath your shoulders and your knees are underneath the hips and we'll let the belly drop, seat lift, heart moving forward for the cow tilt of the spine and we'll press actively down and forward curling the spine, sending the tailbone towards the floor for our cat tilt of the spine. Follow the rhythm of the breath. The breath moves first, inhaling, cow tilt, exhaling, cat tilt. Find a neutral spine. We're going to extend the right leg back. We're going to keep the toe pads on the floor. We're just going to pulse a little bit here. As you press the heel back, do you feel that calf stretch, that hamstring stretch? What would happen if you lifted the foot and slid it forward another inch and then pulse back? You'll start to get deeper into that hamstring calf connection. From here as we press back into the calf, push actively forward with both palms until the left knee lifts off the floor and then lower back down. Spiral the biceps forward, push and lift and lower down. You've got two more. See if you can lift up a little bit higher each time.

So you're getting that really nice grounded hamstring stretch isolated on the right side. Good. We're going to move and lower the left knee to the floor, pivot your right heel for an easy side plank. And I want you to either stay right here. You're familiar with this pose right here or you can take the left leg across the body and bring the side of the foot to the floor. Or if you're feeling very ambitious today, hover the left foot off the floor. Use the core muscles. Use the muscles at the top of the quad. Use the glutes. Come into plank pose. Lower down. A lot of weight on that left hand. So we're going to give you a little left wrist stretch here. Flip the palm, thumb facing out. This might be good for you or you might need a little bit more. Listen. Where is that spot where you're feeling the stretch, the form and the wrist. Find that spot and just breathe into that space for a couple of breaths.

Go ahead and shake the wrist out. One thing that's really nice about the wrist stretches is when you go into planks and down dogs, you're uber aware of your wrist and you don't want to put any weight there. You want to transition it into your fingertips. So it's a good thing to do wrist stretches every once in a while. So you bring the awareness there. Extend your left leg back and we'll go back into that pulse. Noticing where we're feeling it in the calf and the hamstring on the left side. Sometimes you need to slide the foot forward so you feel, oh there it is, right there. And as I start to press actively back, my right knee comes off the floor. Just a little pulse. Moving a little deeper each time we pulse. And then pause in too and feel that hamstring stretch where you're in that isolated down dog focusing on left calf muscle and hamstring. Actively pressing forward with both palms, drawing the navel up and back. Right leg staying bent so we can just give all of our attention and awareness and listening to that left hamstring. Good. Lower the right knee to the floor. Pivot your left heel. Now if you're like me, you'll have one hamstring that's a little more open than the other so it's nice to isolate every once in a while to give it that little solo time. Left arm to the sky or up and over the ear. We've been here a few times. You can stay here or you can extend the leg. If this feels like I can go a little farther, lift the leg off the floor, press actively forward with a palm.

Two more breaths. Where did the breath go? One more breath. Come back, lower down. Give yourself that wrist stretch on the right hand. Flipping the palm forward, thumb facing out, hang out here or start to send it back a little bit until you feel that sweet resistance, that good resistance, that happy pain. I don't even want to call it pain because it's not pain, it's a good thing. It's where you know you're working, that space. Good. Shake out your wrist. Give it a couple of circles and then transition a lot more weight into your fingers now that you're really aware of the wrist. Spiral the biceps forward, tuck the toes under and press back to your down dog. We're going to take a nice slow vinyasa, lengthen the spine forward to plank pose. Always the option of bringing the knees to the floor as you bend the elbows.

Release the toes. We're going to explore opening the front body in sphinx pose. For this sphinx pose, I'd like you to interlace your hands. Actively move your ribs forward towards your elbows so that you really feel the lengthening of the front body. Now what I'd like you to do is move your elbows forward in space and same thing. Lengthen the ribs, stretch the front body so that their ribs are trying to move closer to the elbows. Try that one more time and really lengthen here. This lengthening helps prevent that compression in the lower back. And then when you keep this lengthening, this is what it should feel like as you move into cobra up dog. Lengthening forward. So just little tricks to help you find that pose energetically as you explore these movements of the body. Little pulsing with the breath. Inhale rising, exhale lowering. Good. Press back to your table pose. Tuck your toes under. Pause for a breath in your child's pose. From your child's pose, come back up to your table, your extended table. Your arms are a little farther forward than traditional table. Tuck your toes under. Press back to your down dog and we'll just bend one leg at a time. This hamstring should feel like they're starting to release a little bit more. You're getting a little bit more space here. Good. Bend your right leg and we'll walk the left hand halfway to the left foot. We're going to actively press forward. Really going to explore the strengthening, isolating on that right shoulder. Stay here, force on the right leg to the sky, pushing down into the left, extending the right leg to the sky, but actively pressing into that right palm. Come to your plank pose. Bend your left leg. This could be your good side. Walk your right hand halfway back, actively press forward with your left hand. Hug the right elbow in. Tripod arm with the right, left leg extends. Push down into both hands strongly so that you can actively lift that left leg to the sky and breathe into it. Move to your plank pose. Always the option of knees first.

Inhale. Cobra up dog. Exhale. Back to your down dog. Taking it for a little flow. Inhale the right leg to the sky. Bend the right knee, open the hip, draw the right heel towards your left seat, but actively press forward with both hands. Big inhale here. Exhale, step the right foot to the front of your mat, pivot your left heel and rise up and straighten the right leg. Wrist it up for warrior two. Nice area for the feet is lining up the heels. You can take the left foot out slightly if you need to and bring your hands to your hips and square your shoulders with your hips. Now take a little bend into that right leg and see what it feels like and notice where the right knee is moving. Can you bring the right knee so that it's right over the ankle or slightly behind the ankle? Find that spot and then make sure to anchor down into your back leg. So we're squaring the shoulders, squaring the hips, and then we've got this pelvis. What does it want to do? Do we want to take a little back bend here or do we want to tuck it down and under? Feel that spot that's right for you, right? This isn't a one-size-fits-all practice. It's where you're feeling and what the curvature of your lower back is like so we have to find what feels right for us. The general cue is to lengthen the back side and lift the front side and extend your arms into warrior two. We're going to do workups on this side. So that means a vinyasa between each side. If you want to skip a vinyasa, hang out right here, straighten your right leg, and I'll meet you there. If you're doing the vinyasa, come join me, windmill the palms to the floor, right leg steps back, lower down, inhale cobra or up dog, exhale back to your down dog, right leg to the sky, bend the knee, open the hip, exhale, step the right foot to the front of the mat, revisiting the warrior two. What felt right for you in the warrior two? Inhale the palms out to the sky. So from here, we're going to move into a peaceful warrior variation. Let's start with straightening the right leg. Lift both side bodies, lift both side bodies as you extend the palms to the sky. Keep the right hand reaching, left hand comes to the shin. If you want to go deeper, all you have to do is bend the right leg. Keep lifting that left side body so that you don't sink and fall into that left side. Keep lifting the left side and then find the breath, breathing into that right side body, breathing into that left side body. Find the pose that feels right for you in this situation, this variation. Good. Option one, straighten the right leg, stay here, we'll meet you, or windmill the palms to the floor, step back, cycle through your vinyasa.

Inhale the right leg to the sky, bend the knee, open the hip, exhale, step the right foot to the front of the mat, pivot your left heel, heel to heel alignment, or take the left foot out, revisit your warrior too. Come back into that peaceful warrior, lifting both sides, left side and right side. We're keeping the same orientation of the pelvis in all of these poses. So once we find it, then we just move from one pose to the next. Right elbow on top of the right thigh, lengthen the spine, and send that left palm to the sky. Variation of parsvokanasana. One of the ones that I like to do, and I'd like to see if you'd like to explore it with me, is to bring the right elbow inside of the right leg, left hand on top, and lengthen the spine, and as you exhale, press the left palm on top of the right. It gives you a little bit more leverage, able to lift through the right side body with this leverage, and you're able to get into the pose a little stronger, finding that more strength so that we can actually settle into this pose. From here, you can split the palms if that's what feels like your body needs today. So you ready for the challenge? The challenge here is to step into half moon pose. We're going to straighten the right leg. We're going to use our block in front of us if you need a block. I like to heel toe the back foot forward so that when I step into the pose, I'd have my block about six inches in front of my toes. Shift your weight into your block or into your hand, take the drishti forward, try to keep the same orientation of the pelvis that you were working with earlier as you open up into your half moon pose. Top leg is active, lengthening through the spine like all other poses and softly rotating. Drishti forward, breathe into it. We're going to step halfway back, so bend the front leg, step halfway back, rise up, and we're going to rest in our variation of triangle pose. For your triangle pose, bring your palm just below the knee, just below the knee. And from here, lengthen the spine. I like to take a little micro bend in the knee first so I can find that same orientation of the pelvis that we were working with before and feel really strong in this variation. And then from here, you can start to straighten the leg.

Pausing right here is a good spot. Or if you're sliding the hand down, don't let the shoulders collapse. Don't let the back collapse. Keep the lengthening of the spine. Keep lengthening forward. Keep creating space. Keep rotating. Good. Side one is done. Bend the right leg. Step the right foot back to meet the left. Lower it down. Move through your vinyasa. We're going to rest in child's pose. Knees a little wider than the hips. Back the seat up.

Reconnect with the breath. Notice how you're feeling in the body. An opportunity to go back to that deep listening. Back to connecting with the heart. Keeping the forehead on the floor, we're going to take a little interlace here. So release the arms behind the back. Interlace the fingers. And then start to move the wrists away from your seat. Remember that cat tilt of the spine. See if you can take that same cat tilt of the spine. Slowly roll forward to the crown of the head as you lift the seat. And move your wrists forward in space. Back up if you feel any pressure on the neck.

Find the spot where you're moving into the pose with that perfect balance of steadiness and ease. Great. From here, we're going to slowly lower back. We'll meet in table pose. So walk your palms back to table. Knees back underneath the hips. Tuck the toes under. Maybe send the palms of palm print forward. Spiral the bicep forward and press back to home base down dog.

Good. We're going to explore second side, left side. Inhale the left leg to the sky. Bend the knee, open the hip, and start to press actively forward with both palms. So both shoulders should be the same height. We shouldn't be lifting on the left side, actively pressing back. Take a nice big inhale. As you exhale, step the left foot to the front of your mat. Pivot your right heel. Looking for heel to heel alignment as we rise up. Or you can walk that right foot to the right a little bit if you need a wider stance.

Bring the hands to the hips. And then from this space, we're just kind of exploring where the shoulders are over the hips, trying to get shoulder hip alignment. And we'll just play with bending the left leg and straightening the left leg. Bending the left leg and straightening the left leg. When you straighten the left leg, anchor down into the back leg so you feel that resistance. Bend, pause, and then we'll play with the tilting of the pelvis. What feels right for your hips, your leg, your body? Find that neutral position that's right for you. Lengthen the tailbone towards the floor and lift your heart. Extend your arms. Boom! Or your two. Enjoy the pose. Be in the pose. Be strong in the pose. Good. So we're going to cycle through a vinyasa and revisit this pose. If you'd like to straighten the left leg and pause, skip the vinyasa. Feel free. Windmill the palms to the floor. Step the left leg back. Cobra up dog. Send it back to your down dog. Inhale the left leg to the sky. Bend the knee. Open the hip. Exhale. Step it through. Warrior two is our home base here. Go back to that shoulders over the hips.

Find that sweet spot in the pose that's right for your body. Anchor back into the back leg and then we're going to explore piece four. Straighten the left leg. Flip the left palm to the sky. Right hand to the IT bend. Lift through your right side body. Lift through your right side body. Breathe into both and then to move deeper into the pose just bend the left leg. Lift through both side bodies. Bend the left leg. Keep reaching back with the left hand actively, sinking into the pose, finding that spot that's right for you and then breathing into that space. It's all about finding where you feel that resistance but you can stay with that challenge. The breath doesn't change. You're able to be here and feel strong here for a while. Back to warrior two. Straightening the left leg. Staying here or windmilling the palms to the floor. Move through your vinyasa. Press back to your down dog. Left leg to the sky. Last round. Good news.

Give it your heel. Warrior two. Each time you come here it should feel a little bit more familiar. Peaceful warrior. Lift the ribs as you sink into that front leg. Lift the ribs as you sink into that front leg. Rest your left form on top of your left thigh. As you turn the torso to the right it's that same movement so that the hips are moving in the same direction as the shoulders. We can try that variation that we worked on before. Left elbow just inside, palms into prayer or right palm on the left fist and lengthening and then pressing down with that right hand. Lengthening and pressing down. It helps to line up the shoulders with the hips.

Extension if that's where you were visiting on the other side. Rise up. Straighten the left leg. Step the right leg in. A step or two. We're going to move to half moon pose. So you may need a block in front of the left toes about six inches to a foot out in front of the left toes. Left hand reaches over, right hand to the hip, right on top of the block. Find the same orientation of the hips. So we're rolling the right hip back, rolling the right shoulder back, keeping the back leg very active. Half moon pose. Bending into the left leg. Shortening the step. Not all the way back. Shorten the step.

Rise up. Orientate the body, shoulders and hips. Bring the palm just below the knee and hang out right here. A little micro bend in that left leg helps you lengthen the spine and move the shoulders and hip in the same direction. Be right here if this is where you're at today. Or if you're choosing to straighten the leg, make sure you're not rounding and curling the spine to move deeper into the pose. Same movements with rotation. We lengthen, create space to open and rotate, lengthen and create space. Beautiful. Rise up to your warrior two. We mill the palms to the floor. Step the left leg back to meet the right. Lower it all the way down. Cobra up dog. Notice how cobra and up dog turned into one pose. Send it back to your child's pose. So that cobra up dog, it's really whatever feels right for your body. From our child's pose, we're going to thread the right arm under and through for a soft twist. So you can thread that right arm under and through. This could be your spot. I like this variation of draping the left hand around the waist. This is more of a relaxing into the pose and enjoying the sweet twist. If you want to feel a little bit more resistance, you can bring the palms on top of each other, line the elbows up and then press down until the head and shoulders lift off the floor, lengthening with the inhale, pressing down and twisting with the exhale, lengthening with the inhale, pressing down and twisting with the exhale. So choose which is the right one for your body today. Honor where you're at, be where you're at and let's explore the second side. So pause for a second in your child's pose. Nice big inhale. Pause and exhale. Thread the left arm under and through. This is a great spot to hang out. Draping the hand around the waist might be where you're at today. Just moving a little deeper into the twist or palms on top of each other, press down into your left elbow. To move deeper into the twist, make sure there's a lengthening before you press and rotate. Always creating more space with the inhale breath and the exhale breath is like, ah, I'm just relaxing into it. Sometimes you get some nice sweet little adjustment sounds while you're going there. Good. From your child's pose, we're going to slide forward and lower on into the belly. Come all the way down. Did a lot of strengthening of the quads. We want to make sure that we stretch those quads out. So we're going to take a little bhakasana, pull the left heel in, reach back with the left hand and start to draw the heel towards the seat. If you want to feel a little bit more resistance here, explore the idea of rotating the ribs forward as you press down, lifting the heart. This is your spot. Hang out right here. If you're going deeper into the pose, you can always flip the palm, elbow to the sky. Good. We'll switch sides. Right hand reaches back, draw the heel in, lengthen the spine as you press the heel down. Create that space for rotating the right shoulder down. Breathe into it. Good. So we're going to bring these two poses together. I'm going to work on this side so that you can see me. So the same leg that we just did. Left arm out to the side like a wing and we're going to roll to the left. If possible, reach back and grab onto the right foot. As you move the right heel away from you, you'll start to feel a little bit more resistance through that pec stretch on the left shoulder. If you're not feeling the resistance, flip the right palm, grab the big toe side of your foot, and then start to move the heel away from you. It's like dancer pose, but the lazy way. You're just lying on the floor. Breathe into this pose. Really beautiful heart opener, chest opener. Really brings you back to the heart center. Hang out and listen. Can you increase the duration of your inhale while you're here?

And slowly roll out. Good. And then we'll prop ourselves up. Right arm out to the side like a wing. Walk the fingertips out and we'll start to roll. Find that spot where you're feeling soft, mild resistance. Hang out here. Use your breath to go deeper. Grab onto the heel. Move the heel away from you. If you lost the breath, go back to it. Maybe back out of the pose a little bit. If you'd like to go deeper, flip the palm, and then send the heel away from the seat. Sometimes making a face, a relaxing face, helps you relax into the pose. You know, just smiling. You're like, oh, sometimes when you make this face, it's like you're sending a message to the pose on your body. I'm struggling. Even just smiling or releasing into it helps you soften into the pose. You know, slowly release. Good. You can come to your belly for a moment, but ultimately we're going to lie on our back. So go ahead and turn over. Lie on your back. Bend your knees. Take your feet as wide as the mat and we'll just clear the back with some soft windshield wipers from side to side. If you ever have extra time in your practice, just do these for a minute or two. This is a nice way to bring back the natural curvature of the spine after you've done back bends. From here, we're going to settle into our shavasana.

Get nice and comfortable. Melt into the floor. And while you're hanging out here and just receiving all the wonderful effects of your practice, I'll get the harmonium and we'll explore a couple of om's together for our finale. Om Shanti Shanti Shanti Shanti So you're welcome to stay in your shavasana and enjoy the feeling, the vibration, the beat. Or you can come up and join me to the seat. Roll to the right side. Prop yourself up. Help yourself up with your left hand. And I invite you to continue with a sense of exploration throughout your day.

Take a different path. Look at things a little differently. Maybe talk to somebody that you normally wouldn't talk to. Invite that exploration in, that fine listening, that deeper sense of looking and being present for the person that you are with is going to just develop this awareness at the heart space. Shh. Thanks so much for joining me today. Namaste.