Hi, my name is Scott Soller, yoga instructor on behalf of expert village. For this segment we'll need a towel. So, if you take your towel and then fold it a few times, this will give you a kind of speed bump for the back. You can place it under the shoulders blades or, behind the mid section and then the block will act as a head rest. So coming down with knees bent, the point between the heels, the pubic bone, the naval, breast bone and, chin all in one line. Again, place the towel so its behind the mid section or, behind the shoulder blades depending upon what you would like to accent. Block acts as a head rest and an opener for the chin and throat choppers. Then gently extend the legs, palms up turned. Re-grounding the body, relaxing into the abdomen. Practice resting as the whole body. As you feel very specifically where the inhale occurs in your abdomen above, behind, or below the naval, this is your vital center, the horror. Relaxing into your abdomen breathing abdominally feeling into your vital center deep down to the lower abdomen. Relaxing through exhale. See if you can just at the end of the relaxing exhale empty a little more fully. Just squeeze out gently, is a very slight effort here at the end of the exhale. Then, relax into the inhale and relax into the exhale. Be with the four phases of your breathing and at the end of the relaxing exhale re exhale and, relaxing inhale. There's a turn around at the top, there's a relaxing exhale, and just at the end of the relaxing exhale just empty a little more fully. Imagine the breath beginning in your lower abdomen coming up through a expanding diaphragm all the way up to the collar bones and then relax into the exhale. This is the three part breath. Feel the breath wave come up. Imagine the breath beginning in your lower abdomen coming up through the expanding diaphragm. The ribs expanding laterally, the breath wave coming all the way up to the collar bones, relaxing into each exhale. Make sure that you are patiently waiting for the inhalation.