O.K. upper body strengthening starts with upper body awareness and in this series we're going to start here in our easy pose. If you can't comfortably stack your feet and sit here with your knees following below the level of your waste then come to a block or a blanket bring your sit bones up a little bit until your knees settle down until you're comfortable and you don't have any tension in your hips. The first pose is enjoli moja or the prayer pose. Very simple, all you're going to do is bring your palms together fingers up, bring your thumbs into your heart and press them together. The elbows are out we're just going to send a little bit of energy into your palms, pressing them together actively so you've got energy moving through this pose you're not just resting in it. When you press your palms together you will see if you can at the same time drop the shoulders and widen the space in between your shoulder blades and your back. So you're sitting tall, inhaling, exhaling through your nose breaths are long and strong and just bring a little bit of pressure between the palms. See if you can hold this for say five to ten breaths just that gentle, gentle, gentle pressure making you aware of your center point making you aware of this power in your arms and when you're done exhale to release, just let your arms fall to your knees.