Solar Plexus Chakra: Crow Pose

Hey everyone and welcome. Today's practice we're going to focus on a few poses that's going to help us emphasize the muscles of the core and to me I feel like there's a tendency to just focus on the front part just the belly of the core but I do want us to focus a little more on the sides of the core as the core is this section of the body that wraps around the entire middle okay so also as we move we're going to explore crow pose and that's just going to help us incorporate those muscles and allow us to feel that functionality in that emphasis of this part of the body okay so when you're ready join me on the back all right so starting on the back legs can be long if that feels comfy or if you want to allow yourself to bend the knees the bottom of the feet can be on the mat okay and for a moment bring the hands to the belly just to bring a little awareness to that space of your body and then if you can feel that motion of an inhale try to tap into that rhythm of the breath all right so every inhale you feel the belly rise a bit and in every exhale you feel that little bit of a depression that belly dropping down in there okay feeling that space of the body you're going to take a moment okay and when you're ready to move you're going to stretch both legs straight out and you're going to slowly lift the leg straight up towards the ceiling okay so both legs are off the mat try to get that length through both okay and then giving yourself a space to pull the belly button down and in feel the core engaged try not to press the floor but keep the hands where they are take a deep inhale right and as you exhale you're going to slowly lower your legs down to the mat try to keep them straight don't let them relax to the floor nice take an inhale pull the legs back up and in right and do that one more time as you exhale keep the legs straight lower them as slow as you can towards the floor nice inhale pull them back in right and then last one you're going to let the legs extend drop them all the way down you're going to pause and hold for three all right draw the belly button down and in for two take a deep inhale good bottom of your feet to the mat bend both knees you're going to pause woo okay take a moment all right allow that feeling of the core to just resonate in your intention okay we're going to move on a little further to incorporate some more of the core so from here you're going to reach the arms over the head keeping the arms extended I want you to lift the head off the mat lift your upper back as much as you can right and even holding this for a second you might feel the top of the core engaged feel that feeling draw everything down and in and pause okay and then slowly I want you to kick right leg out left leg straight and if finding that point in your body where you felt just a second ago now the whole core is going to engage all right feeling as if you can stretch away from your center kick the legs out stretch the arms over the head reach nice another full inhale exhale all the way down to the body good take a moment okay and then last little bit before we transition so we're going to be moving into crow in the sequence so just feeling the shape on the back before we start to add it a little more later in the sequence I want you to draw the knees up into the chest okay lift the knees open up you're going to bring the arms in between both the legs as if you're taking the crow all right and then same thing that we did chest up excuse me head up upper back off the mat and then feeling as if you can draw the knees as high as you can on the arms pull them up and in all right and then with the arms feel as if you can press the insides of your legs away but with the legs I want you to squeeze back into your arms as if you're not trying to let that press happen all right draw the belly down and in press the seal in the way feel that lift through the upper back all right and just feeling the shape in a different plane before we start to add it into our practice later all right one more inhale exhale all the way down pause hands on the body bottom of the feet on the mat all right and then taking a moment we're going to transition down dog okay so taking a moment in down dog just to move freely all right so continuing that effort if you want to pedal out the heels bend the knees as deep as you need to just to move things around in the legs right it also might feel good to maybe twist that back heel down you can let the hips rock a little left to right all right feel a little longer through the sides of your body so as you press down through the hands you send the hips a little higher but lengthen through the ribs lengthen through the spine all right shake your head yes loosen the space around your neck you can just drop it for yes and no all right and then let the fingers spread a little throughout the hand try to make space in any part of your body that feels like it would welcome that right now okay you're going to bend your knees look forward and then slowly walk your feet in between the hands you're going to come into a forward fold all right so in forward fold try to practice that feeling of softening in your body so if you feel anything that's tight intense right now let this be a space where you let go and relax all right so feeling that free space around enough you can shake your head yes and no one more time right it also might feel good to sway the body a little left to right let the spine release let the back kind of relax all right bend the knees as deep as you need to all right and today you might maybe grab the elbows you can interlace the fingers behind the head giving your neck a little bit away but that feeling of like completely soft completely letting go let yourself find that before we move nice okay and then as you inhale come into a half lift so hands to your thighs and your calves okay pause and hear a moment just to emphasize that feeling in the core one more time feel like you can draw the belly button up and in and as you pull that in lengthen through the sides of your body as you stretch your chest forward just so that whole core is engaged in long all right take a deep inhale as you exhale fold forward you relax the body down one more time all right so as you inhale you're going to stand all the way up from mountain pose reach the arms overhead and as you exhale draw your hands down into the sides of your body all right pause in here for a breath take a deep inhaling now as you exhale just a smooth breath out nice okay so moving through salutations just so we can pair our breath to the movement so starting with half salutations first just focusing on the breath for a bit take an inhale from mountain pose reach the arms all the way up good as you exhale fold forward let the body relax over legs right as you inhale find half lift stretch the chest forward as you exhale fold forward and relax your body down over legs all right mountain pose as you inhale stand all the way up reach the arms as you exhale draw the hands down into your sides nice okay one more time try to breathe a little deeper inhale arms reach overhead and as you exhale all the way down into a fold but take your time there's no need to rush all right take an inhale for a half lift as you exhale that entire breath is going to take you to fold all right inhale all the way up in the mountain and try to go for the length of that breath as you reach up all right as you exhale draw the hands down into the side you're going to pause all right one more time maybe you close your eyes inhale stretch the arms up good as you exhale feel that feeling of softening down like you can relax a bit as you inhale draw the belly up and in feel the core all right as you exhale fold forward you relax down one more time all right mountain pose all the way up take a deep breath in exhale hands come down into your sides nice okay so we're going to move through the same flow we're going to add in high lunge we're also going to take sphinx a little forearm plank okay so mountain poses you inhale reach up nice as you exhale fold forward relax your body over the legs one more time all right as you inhale find half lift good as you exhale hands to the mat you're going to step the right foot back keep the heel high all right as you inhale stretch the arms over the head high lunge good as you exhale hands down to the mat step back for down dog all right as you inhale chest over hands for plank as you exhale come all the way down to the body okay so sphinx pose you're going to bring the elbows underneath the shoulders with the forearms down all right press the mat away as you lift the heart up all right if for a moment you're going to interlace your fingers tuck your toes on the mat lift the hips off the mat quick second plank okay so feeling that you can draw the belly up and in here feel that core engage but you don't want to be so low in the hips that you sink you also want to be too high where you start to round okay stand flat press the mat away take a deep inhale exhale hips down nice sphinx poses you inhale all right exhale down dog tuck your toes press the hips back all right staying in your rhythm deep inhale exhale right foot in between the hands back heel stays up all right as you inhale deep breath to the top nice exhale hands to the mat step to the front of your mat for a fold nice inhale half lift exhale fold and soften all right mountain poses you inhale all the way up nice exhale hands come down into your sides okay same thing on the left side just smooth out the breath inhale reach up nice as you exhale that entire breath into a fold no rush nice as you inhale feel the core work a bit good exhale hands on the mat left foot back right so as you inhale reach up and draw the belly in nice as you exhale hands to the mat down dog step back all right as you plank pose inhale exhale all the way to the body okay so sphinx pose but you're going to inhalate your fingers right away this time all right press the floor away lift the heart up all right and tuck your toes for a quick second and plank all right quick second i promise you okay belly comes in press the mat away feel as if you can round your upper back a little bit more all right and then stepping forward for dolphin pose you're going to lift the hips high over the head but not to crunch up the neck let this be a space where you can free that spot too so you might shake the head yes or no nice slowly step back into a plank draw the belly in for a breath exhale hips down press the mat lift good down dog tuck your toes hips up and back nice you also stay in your breath deep inhale exhale left foot forward at high lunge as you inhale lift the ribs up and in nice exhale hands on the mat step forward forward fold all right taking inhale for half exhale to fold and soften all right as you inhale mountain pose stand all the way up exhale hands come down into your sides all right pause for a breath deep inhale in smooth exhale out nice okay one more time as you inhale stretch up nice as you exhale fold forward you're going to relax down all right taking inhale for half lift right as you exhale place the hands down step both feet back in a pause plank okay so just like that forearm plank give yourself that space to level out the body all right hips not too high hips not too low belly up and in round the upper back so press the mat away and lift the chest all right take a deep inhale exhale come down halfway all right up dog inhale over the toes lift your chest towards the front shoulders relax good and as you exhale you're going to come back into child's pose so hips on the heels chest on the thighs for a moment let the forehead rest all right so allowing yourself to come back to the breath a bit all right even if that motion of the practice have caused you to kind of focus on other things you want to practice that feeling of always coming back to how am I breathing I ground your attention in that flow of an inhale that rhythm of your exhale keep it right in that space good right down dog tuck your toes hips up and back good all right and from here you're going to bend your knees look forward slowly walk or hop in between the hands nice all right inhale for half lift exhale fold forward and relax all right as you inhale mountain pose stand all the way up good as you exhale draw the hands down into your sides okay so as always big ask is that you breathe with everything allow that pace to be consistent with everything we do okay last one take an inhale reach the arms up nice as you exhale fold forward and relax the body down all right take an inhale for half lift as you exhale fold forward step both feet back and from here or not you're going to flow in any way that feels nice so if you want to come all the way down to the mat for Sphinx you're welcome you might come down halfway up dog Sphinx pose any variation on the belly that feels perfect all right and in down dog tuck your toes hips up and back you pause all right so again allow this to be a space where you just practice coming back to the breathing all right if it can be just a little smoother than it was just a second ago make that conscious decision to feel that cadence to feel that pace nice all right from here i'm going to inhale stress the right leg back all right and you're going to bend your knee turn your hip open make any amount of space in that right side that feels welcome all right you might extend right leg might come out big circles with the thigh if that feels good in the hip all right but eventually as you inhale you stretch the right leg back and as you exhale draw the knee to the forehead for a moment pull the heel a little closer to the glute and then press the floor away as you lift nice inhale right leg up and back right as you exhale step forward warrior two so back heel comes down chest open to the left hips heart open all right feeling that space across your chest for a minute reach through the arm so you kind of get that extension all right soften the shoulders nice okay and from here hands to the belly a bit and just emphasizing that feeling in the core all right so traditional warrior too but sometimes we don't take that space to bring that focus in so hands on the belly just to feel it pull the belly button back and in all right and as you do so feel a little bit of lift in the rib so that whole part of your body is contained okay stretch your arms back out you're going to slowly stretch the arms over the head all right make two fists as if you're grabbing like a bar in your hands it's like a pull up everybody can do right you're going to bend the elbows down into the sides and with that effort you're going to swing the arms forward as you draw the chest back so you're rounding your upper back now right so now you've got that core contained you got the chest rounded everything in this middle part is just kind of locked in okay feeling that effort lift through the body a little bit more contain it all right and then reach the arms back out to the side take one more inhaling and as you exhale that right hand is going to come to the inside of that front foot for a side ankle left arm towards this healing okay so focusing on this bottom hand for a minute feel as if just like we did earlier in the practice the arm can press the inside of your leg away but with the leg you want to squeeze back into that arm just to feel that feeling of the arms and legs working in tandem okay and then with that effort belly back in chest rounds out nice all right take one more breath in right as you exhale bring the left hand to the mat step the front foot back for down dog right taking a flow inhale chest over hands you might come halfway down or all the way down sphinx up dog or any other on the belly variation nice as you exhale down dog hips go up and back all right stand for a moment collect yourself all right not feeling like you need to rush but you could always take a moment to gather and pause okay left side when you're ready take an inhale left leg up all right bend your knee turn your hip open make a little bit of space okay so that was called into you all right you can start small you might even just hold this for a moment if this feels good to all right take an inhale stretch your left leg back as you exhale left knee to your forehead you pause all right round the upper back draw the core in nice inhale left leg back exhale step forward warrior two nice okay so pausing in warrior two just to feel like you can ground a bit nice and then one more time hands come to the belly and it giving yourself a little bit of awareness on that core belly button draws back it in and it feeling like you can lift the ribs with that containment a little bit more okay arms come out all right so how many times do you do warrior two but you kind of you don't give yourself that focus to feel like you can engage there as well right arms reach over the head grab for that imaginary bar all right and it gets strong elbows down into the sides good squeeze the biceps feel the upper back a little bit and as you draw forward you're rounding the upper back back feel the shoulder blades move again keeping that in containment belly in chest back everything lifts up all right feel the center nice arm stretch out to the side okay keep that for a moment as you breathe in and as you exhale left hand to the inside of that front leg side angle right arm up towards the ceiling nice all right and coming back to that feeling right just to have that muscle awareness in the body bottom arm is going to press against the inside of your leg and with the leg you're going to squeeze back into that arm just to feel those two body parts working together all right and again you contain the middle belly in round your back nice y'all take one more inhale nice exhale right hand down left foot back down dog okay inhale chest over the hands all the way down or halfway up dog sphinx pose or skip it good down dog tuck your toes good y'all take a moment and this is that space of practice where I remind myself like I'm feeling my body but I'm not caught up in it all right allowing myself to smoothly take an inhaling keep my attention on that flow of my breath good bend your knees look forward slowly walk or hop to the top nice take an inhale for half lift as you exhale fold forward and soften good mountain pose as you inhale all the way up exhale as your hands come down nice stay for the breath deep inhale in exhale soften nice y'all okay so feet are going to set up a little wider on the mat all right we're going to set up a little not so traditional chair but same goal same idea with the core right so reaching the arms over the head grab as if you had that bar that we just had in like warrior two you're going to bend the elbows down into your sides okay as you pull the arms forward and you draw the chest back feel that rounding of your upper back that space in the core okay keeping that effort you're going to sit the hips down and back all right so usually in chair we might take it with the back like arch the bit but for today's sequence and just for what we're focusing on feel as if you can round all that space so chest comes back belly up and in and then press the airway in front of you right so as if you can press forward all right draw the upper body back feel that roundness in your upper back tuck the tailbone under just a little bit all right sit a little bit lower press a little more through the hands round that space nice take a deep inhale in as you exhale forward fold relax your body over legs nice okay softening everything that you can soften for a bit nice all right and then from here you're going to open up your feet as wide as your mat goes all right take an inhale to come into a half lift right and as you exhale bring your hands down to the mat you're going to sit the seat all the way in between the feet for a squat malasana okay so let the arms come in between both the legs you're going to press the palms together coming back to that same familiar feeling that we've been practicing throughout the sequence i want you with the arms to press the insides of your legs away with the legs feel like you can squeeze back into your arms just to feel a little bit of that resistance that little bit of work all right let the chest lift the shoulders might relax okay take a deep breath in go ahead and as you exhale you're going to slowly come down into a seat lift the knees up off the mat for both both nice all right so squeezing the insides of your legs together let the arms come out front all right feeling like again that core can be contained but you're going to lengthen through the chest to extend the spine all right take a deep inhale in as you exhale you're going to extend that boat find that spot that you started the class with arms over the head stretch down to your legs good slowly come back up cross the feet you're going to roll forward onto the hands down dog nice all right if you feel the need to flow you're welcome to it right just reminding you that you have choices right if you want to skip the flow and take something unique please do what you need to do to take care of yourself in your practice with your practice at the end of the day all right soften through the neck take a moment so from down dog it needs to come down for a moment and if you want to set up a block a little closer to you so we can use it for this next portion the class you're welcome to it all right and it sets yourself back up when you're ready all right pause nice all right and as you inhale stretch the right leg up and back right exhale bring the right knee to the right elbow you're going to pause all right bring the knee a little higher on the arm and then pull the heel a little closer to the glue good inhale right leg up and back as you exhale step forward warrior too nice okay so we've been here before and I just want you to remind yourself of that feeling of the core coming up in it so if you want to bring the hands to the belly you're fine just to feel it or you just might recreate that on your own belly up and in feel that lift okay take a moment to inhale smooth exhale good and then the next time you exhale bring the right hand to the mat you might set up a block on the inside of that front foot all right left arm instead of it being straight up you're going to reach over the head this time to extend that side angle and again being light on that right hand just recreate that feeling really quick press the arm to the inside of your leg squeeze back towards that arm just to feel that support okay now right arm is going to lift up to frame the face and the big focus is that you lengthen through the sides of your body okay so instead of feeling like you're crunching on this right side feel like you can get long right stretch through both the hands ground that back foot and reach away from that foot all right feel that work on the sides of your body stay lifted as you stretch take one more breath in good exhale both hands down step right foot back down dog okay taking the flow if you feel like you need to chest over hands halfway or all the way sphinx up dog any variation that you need good all right down dog hips up and back nice okay same thing on the left side all right take an inhale left leg up exhale left knee left elbow all right press the mat away round the back core in nice inhale left leg up and back as you exhale step forward warrior too nice okay so again feel in that containment all right traditional warrior too but you have that space in your practice to add that engagement you can feel that work all right belly up and in nice and then left hand to the inside of that front foot setting up that block if you need that support right arm over the head bring the bicep by the ear stretch towards the top of your mouth good and again press the inside of your leg away squeeze back just a bit to feel that muscle memory nice and then left arm comes up to frame the face okay so big thing like if as you left that left as you left as you lift that left arm up try not to let the chest roll down to the floor that way you take less away from the sides of your core keep the chest turned up towards the ceiling drawing everything up and in and getting long through the sides of your body okay stretching through the ribs feel that length as you emphasize nice deep breath in exhale both hands down down dog good inhale chest over hips exhale halfway all the way all on you good down dog tuck your toes pause all right feeling as if you can catch the rhythm again so if the breath gets out of control which is common especially if you work really hard allowing yourself to smooth it out to keep yourself in that calmer more softer space good bend your knees look forward slowly walk or hop your feet to the top take an inhale for half lift exhale to fold and relax all right as you inhale mountain pose stand all the way up nice as you exhale bring your hands down into your sides all right pause deep inhale in smooth exhale out good okay so bring your feet together at the center of your mat this time all right and you're going to inhale reach the arms over your head and then taking an eagle wrap with the arms you're going to swing right arm underneath left cross elbows cross the wrists okay grab for the fingers if possible palms if it feels a little better to grab for the shoulders this might be more accessible but whatever you can do to make some space around that upper back that's the goal so you might start with small circles with whatever you have just to open up a bit good and then from here sit the hips down and back weight is going to shift over into that left foot and then the right thigh is going to cross high up and over that left leg nice okay so feeling as if you can round the back a little bit more press the elbows a little more off the chest round your upper back so you feel that space across the shoulders and then as slow as you can if you can curl forward bring your elbows close to the knees and then creating that round feeling one more time pull the belly button back and in round your upper back towards the ceiling nice all right take your time going to slowly start to lift up all right slowly set that right foot down stretch the arms over the head for a breath nice exhale hands come down into your sides you pause okay feel the right side for a bit okay so eventually like again we're moving into crow pose but we want to make that space in the shoulders that allows us to have the room to the room to do that okay so arms over the head one more time second side left arm underneath the right cross elbows and wrists okay small circles whatever you have shoulders or the hands all right and remind yourself bring the feet together sit the hips down and back all right weight into your right foot left thigh high up and over the right okay stay low through the seat press the arms forward so there's just some space in the back all right and then curling forward elbows come close to the knees all right so we're an eagle i feel more like a turtle but it's cool pull the belly button up and in round your upper back try to create that shell like that whole swoop across the back nice all right slowly lift up all right let the left leg come down to the mat and then stretch the arms up for a breath good as you exhale fold forward relax your body over the legs all right pause in for a moment just to feel heavy nice so from here you're going to separate the feet as wide as the mat goes all right take an inhale for a half lift and then as you exhale fold forward and you're going to set the hips all the way down into a squat one more time okay so again getting yourself back into that feeling with the arms you're pressing the insides of your legs away with the legs you're going to squeeze back in towards the arm just to feel that little bit of engagement and pressure all right palms might press i usually love that one just to feel like i can emphasize and lift my heart but that's your choice you make okay a little more space around the neck if you can take a deep breath in okay and then from here you're going to sit all the way down and back okay and then the same way the same way that we started class with crow in the back we're going to do the same thing on the seat just to familiarize ourselves with that shape okay so the knees are going to lift up as if you're taking bow pose you're going to bring the arms in between both the legs and then same familiar feeling right as if with the arms you're pressing the insides of your legs away but with the legs you're going to squeeze in towards your arms to create that little bit of engagement all right press the air away feeling as if you can draw the belly in and round the upper back just a bit take a big inhale nice all right and then cross the legs roll forward onto the hands step or hop back down dog okay if you feel the need to flow again you're welcome to it and if you ever feel like you need to skip or flow to just to collect yourself make a choice okay and then from here walk the hands back towards the feet all right and you're going to walk the feet all the way together all right and then sitting all the way down onto the heels come down you're going to open up the knees to set your body down on the inside okay so for this first one even if you can do crow i just want you to feel like the shift of the weight just to get that feeling in the body so drop the chest as much as you can inside both legs and with the arms feel like you can pull back against the front of your shins and then let the hands hover above the mat as if you're trying to like collect static if you ever had that experience as a kid you're just like getting the shocks ready all right and then pulling back squeezing these in towards the body let the hands hover all right and then place the hands down on the mat you're going to lift the hips up a little higher and then keeping the knees squeezed into the uppermost part of your arms that you can again even if you can do the pose i just want you to shift forward so your hands are just dealing with a little more weight all right try to be as light as you can on the toes but feeling that transfer the weight round the upper back press the floor away nice all right slowly come down onto the heels for a moment you're going to pause okay so i'm going to actually float up into it the next one all right even if this is something that you're building in your practice feel free to take your time all right take steps there's no need to go into the full expression of the pose to get the benefit benefit but just know that any amount of the pose is still the pose okay so one more time arms come in between both legs all right drop the body in between hips are going to come high knees are going to squeeze high up on the arms all right and it's shifting the weight forward just feeling that weight on the hands you can pause right here and get a lot of the benefit your core still working your hands are feeling that weight you're getting stronger in the arms if it feels good enough to be on the tippy toes find your tippy toes maybe today feels good to lift one foot off the mat you stay with one toe on the mat maybe it feels good to lift both toes and you find full curl all right pause and for a moment press the mat away round your upper back good and all the way down sit nice all right walk the hands forward down dog pause all right smooth it out good okay take a deep inhale as you exhale step the right foot to the outside of your right hand drop the left knee down for lizard all right untuck the back toes keep the hands on the inside of that front leg nice okay and then with the back foot simple press you don't have to go like super hard all right press the mat away lift the heart up sink the hips a little lower into the floor all right next exhale send the right leg back down dog all right feeling free to move if you need to all right second side take a deep inhaling exhale left foot outside left hand lizard okay so we did a lot of the practice of like crunching the hip having that little bit of flexion and tighten in here now we want to do a little bit of the opposite just so we can make some space okay so press through the top of your back foot a bit all right lift the heart up feel as if you can make as much space from that front hip all the way to your heart nice okay and then slowly step that front foot back down dog all right so from down dog you're going to bring your knees down to the mat and then transition so that you're lying flat down on your back bottom of the feet on the mat knees are bent nice okay so last little bit before we wrap things up all right stretch the right leg straight towards the ceiling and you're going to cross the right leg on top of the left as if you take an ego one more time we're just on our back and then pull both knees up into the heart nice all right and then with the knees up let the legs fall over to the right side and then left arm is going to stretch okay so taking a simple twist but letting that top leg be a little added weight to that left leg and feeling that rotation in the spine nice all right slowly let the knees come up and in and set both feet down on the mat just to feel neutral before we take it to the other side all right in the second side left leg straight towards the ceiling cross left leg on top of right this time feeling that ego and drop both knees up into the chest good all right slowly let the legs fall over to the left all right giving yourself that twist one more time right arm out to the side if it feels good good if at any all if at any at all possible try to relax as much as you can in the upper back all right so try not to be too lifted just to get more of a twist but let the bottom half of your body do the twist let the top half relax down onto the floor nice all right take one more breath good exhale bring it back to center unravel both the legs set the bottom of your feet to the floor take a moment nice and then setting up shavasana stretch both legs down on the mat okay arms can come down by your sides or if it feels a little more grounding you can bring the hands to the belly since we're focusing on this part of the body anyway all right for the next moment or so allow yourself to draw all the attention to this space and then feel that rhythm of the breath feel that awareness around the work that you did in this part of your body so so so so so so you're welcome to stay here as long as you need all right but if you're ready to move take some time just bring some gentle motion to the body okay so you might start with the toes give yourself a little flex of the feet all right fingers might move and again just feel in that space of the belly a little more maybe you bring that motion up to the neck but feel the head rock a little left to right just to open up all right and you're going to gently draw the knees up into the chest bring the arms around just to give yourself a tight little squeeze okay roll over to the right side of your body you're going to pause on that right side and take your time try to stay gentle press yourself up to a seat if you can keep the eyes closed stay soft all right legs can be crossed hands on your thighs or if you want to press the palms together with the heart you might come back to the belly that's good all right before you get into the rhythm of your day you're going to take a deep breath maybe two just to settle into yourself before you add anything else to it nice all right and again I'm just super grateful to share so thank you for spending this time with me and I hope you feel a little more grounded a little more aware of this space okay namaste