work on following the shin to bring you down down okay we're going to head to down dog knee drop tricep pushup okay okay break transition supine to Upward boat and you can stay in any one of those positions along the way take an inhale take an exhale take an inhale if you want or move on your inhale move on your exhale okay um but if you're feeling rushed especially as um the heart rate goes up don't and your breath is getting shorter don't just keep speeding up bring yourself back to your breath smooth it out maybe you use an inhale and exhale in the back position and then exhale and an inhale when you're up at the top position um because what you uh again like we found with the pushup that internal pressure can help especially those of us that have quite an arched low back this going between these two shapes you know we want to really work at smoothing it out rather than it feeling like to go on our back it's like clunk clunk that we are able to hollow out that back to roll down and then pop us back up onto our sit bones um any questions as we take one more minute of our rest before we go through again everybody good found a level you could work with each of these okay awesome Perfecto so we're going to go through them two more times and then we'll take a nice cool down and stretch oh I don't know what happened there I don't know I don't know what happened there I got kicked out luckily you guys didn't and you're still there we're still recording okay and timing is working out perfectly 12 seconds we're going to start with that drop split squat again and just give me a hey can you check my form if there's something you want me to watch you do