A Plan to Physical and Emotional Freedom

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0:44 Denzel Washington, welcome to Inspire Vision. Our sole purpose is to elevate the lives of others and to inspire you to do the same. Rachel Friedman, welcome to the show. Thanks for having me, Doctor Doug. It's good to have a ya on the show. Where you located? I am right outside of Atlanta, Georgia? Okay, all right, not bad. You're you're about what an hour away from me or two hours? Are you Eastern Coast or central Eastern? Okay? All right? Makes sense? All right, Well, what I'd love for you to do is to share with the audience a little bit about who you are and you know the story behind. Was there an aha moment that brought you to this point or how did that all come about?

1:32 I think it was a thousand aha moments that probably have brought me to the point I am at today. But yeah, so I guess, first and foremost, I am a mom. I always like to start that off because I do think that's the hardest job I probably have of all. But I am also a serial entrepreneur. I guess is what most people would say. I am a therapist. I am a somatic practitioner. I am a yoga teacher and a yoga studio owner, And currently I have a couple of different offers that I so different ways. I support people obviously, I support people in my brick and mortar in my yoga studio and helping people, you know, with their health and wellness, connect back with their bodies.

2:18 We do you know, breathwork, meditation, all the things to improve human human life. And also offer a somatic therapy out of my studio. So a lot of people are like, what's a somatic therapist? Yeah, I was going to ask you the question. Yeah, it's really because I get it all the time. It's really just a mindfulness based therapeutic practice, meaning learning how to learn to listen to the wisdom that your body is offering and using that as a way we can say to heal to move forward. I like to say more than heal to move forward, right, instead of being stuck in old patterns and old behaviors. And then, because I've been in the yoga studio industry business for about fifteen years, in January, I launched what I call the Yoga Business Accelerator, and it's just really supporting yoga teachers and studio owners to help them grow and get their businesses, you know, making money so they can share more of what we all are, you know in my realm passionate about, which is helping people.

3:25 Okay, why yoga? Why yoga? Such a fantastic question. So I got introduced to yoga in my twenties, my very early twenties, and it was the first time in my life where I think I actually felt my body, and it was the first place that gave me permission to not be perfect. It was I will never forget one of my first teachers saying this is a practice, this practice is a journey. We're not here to get any of this right. And I grew up as a gymnast and you were either perfect or you were not right. And if you didn't direct everything just right, you were not right. It was very black and white, and it was this like ie opening almost experience of wait a minute, I don't have to do all this just perfect to be accepted and to be okay. And I had really run my life a lot up to that point that way, if I didn't do it just right, if I didn't get the a I was very much a perfectionist, then my anxiety was like through the roof and all the world was crumbling around me. And yoga created a space for me where I, for the first time kind of felt free and I was like, oh my god, I don't have to be perfect.

4:43 Well position to not be perfect. Yeah, as I think about yoga, I mean, you know, the few times I went to yoga, it was more of a I didn't get much of a philosophy behind it. It was just more of a movement. Or when we went to the hot yoga, you know, where it was really hot and we're sweating and doing all of that. But I know I have friends that go for yoga, and I think a lot of them go for the exercise and the strengthening and the agility. And yet you're talking about a philosophy here that I'm not sure many people understand is correlated with yoga, and I don't know how many yoga teachers actually incorporate that into their classes.

5:25 Yeah, unfortunately, not nearly enough in my opinion. So right, I agree in our culture in this in our Western world, yoga has become kind of this fitness. It's been put in the fitness category, which there is an element of it that, yes, it will build muscle, increase flexibility, you know, more range of moent, it does all those things. But it's an eight limb practice, and unfortunately a lot of teachers I don't know if it's out of fear, because if you go through yoga teacher training, you should be taught all eight limbs. If they don't incorporate it out of fear that their students won't want to learn these pieces or what. But to me, it was very important when I became a teacher that every single one of my classes I bring other elements to this practice, the philosophy piece as much as the awesome. And don't get me wrong, I own a hot yogas to do. That's power yoa and it will kick anyone's butt. I mean, it will humble you, but it will also leave you always thinking about something and how am I going to apply being out of, for example, my comfort zone in this post to when I'm out of my comfort zone at the next meeting I'm at or whatever. And yoga and it's hard. Is that's what it's all about, right, Like, it's connecting mind and body. That's what the word yoga meute to yoke, to bring together. And so I think because my background as a therapist, I was so drawn

6:57 to that part of the yoga and it was the part that has kept me on the map for twenty years. It's not the I mean the physical I love, it feels good, but it is this whole experience of how it does not just fuel you know, my muscles, but it fuels a piece of my soul because it's so much more than just I don't know, for me, it's so much more than just a physical practice. Well, and you mentioned you we're a therapist, what type of therapists or practitioner. Were you, Yeah, I went to school, I got my msw at NYU. So I was a clinical social worker and I worked in lockdown facility before I actually got into the overworld working with adolescents and yeah, psychotherapist.

7:46 Okay, So I'm curious how did yoga? Where did it originate? And really what is the philosophy is beyond just the physical part of it. What is the philosophy of yoga? And again I'd love to know how it originated? Where did it come from? Yeah, I mean it originates from India thousands and thousands of years ago. And again it was it started as I mean, there's different schools, right, just like anything that we'll talk about different origins. But at the heart of it, it is this practice that is here to guide you on this path to what they call samadi and sabodi's basically turning on the lights enlightenment. And for me, it's the practice is it's taught in an eight limb path traditionally in now there were other how do I explain it?

8:44 There were other branches or styles, but the most classical style is this eight limb path, and it's really learning how to be more present in your life, right, and more mindful of the interaction between mind and body and how we show up in the world. As you talk about the eight limb path, what are what are the each of those limbs? Yeah, so the first two limbs, Yeah, I love this is not at all when usually people interviewing, So I love this. So the first two paths are kind of ways of living. So we call them the Niamas and the yamas, and these are made up of how's they rules, but kind of like guidelines on kind of like the ten commandments on how to live an honorable life right, like don't steal right saucha, which is cleanling and is keeping your mind and body clean. So these are these first two paths, or the first two limbs. The third limb is actually awesome of the pastures, and that's keeping the body strong and supple the poses. Then we move into the upper limbs, which are about learning how to control pranayama, your breath. So breath work is a really huge piece of this eight limb path. And then it's learning how to hone in on your senses, right, so

10:16 being able to kind of almost disconnect from this three D world and start to tap more internally right and quiet some of the chitter chatter, and then we're working towards meditation, which is where that the fluctuations of the mind were able to observe right and kind of step aside from them and see them, which then reaches us to this final space of what we call somebody, which is where you know they call enlightenment. And again that last one is somebody. What's it called sabodi? And what does it mean? The word somebodi means enlightenment, enlightenment, Okay, and I just think of turning on the lights.

11:01 Well, and as you talk, as you talk about this, what is reminding me of to some degree is you know, Hinduism, Buddhism, some of those types of things. Yeah, And a lot of the origin origins of yoga they do come from Buddhism, Hinduism. Like you know, we study when you go through a two hundred hour training, you study the bag of Boga bogda, some of these tax right that helped to guide this path is where a lot of this originated from. Okay. So having gone through a yoga class that had none of this element to it, which makes me.

11:42 Kind of sad, but you know it's okay. How do you how do you go about incorporating this? Because your your classes are what an hour long? Two hours long? Most of them are an hour Saturdays and Sundays we have seventy five minute passes, but yeah, most of our sixty minutes. Okay, So how do you incorporate these eight limbs? Great question in that practice? Yeah, and I'll be honest, I can't usually incorporate all eight limbs necessarily. Well that's not actually true. I probably could, but I don't always go to My goal isn't always to incorporate all eight limbs. So I start every single class with what we call an intention so asam kopa, like what is the focus of today's practice? So, for example, this past week, I've been talking about mosha mokshaw. The word mosha means liberation, and that's a huge like at the core of what this yoga is all about is we're trying to liberate ourselves, right, And so I will start the class and be like, okay, so this week, this month, we're talking about moksha and the word motion means liberation, and then I might introduce the theme that, like, how do we really free ourselves, and a lot of how we conferre ourselves is starting to be more mindful of those limiting beliefs we put on ourselves. And so notice, while you're in the postures, is your mind telling you you can't do it, You can't hold it any longer? Right, start to become more present to what is happening inside

13:12 your mind as your body is being physically challenged. So that's one way. Literally just start the class with a theme, bring in a piece of yoga philosophy. From there, I'm encouraging throughout the entire practice different breathing techniques. So in our studio in hot Yoga were Vinyasa yoga, we use a style of breath called Ujaii breath, and it helps to regulate the nervous system. So I'm teaching that throughout the entire practice. At times, I might be talking about keep your drishti on one point, which is speaking to this idea of coming inward a little bit more right and spacing out from the outside world and honing in more right. So it is a skill set that I think I've been teaching for fifteen years that it takes practice, but I do get a lot of teachers that go through my two hundred hour training, and what I'll tell them is, we're just going to start start with what I call a dharmatalk, two to five minutes of just introducing something that's going to give them something to think about as we're moving with the breath.

14:21 Well, and it sounds like, you know, as you talk about the eight limbs, it almost reminds me of a ladder. So you're starting at the first step, as you say, and then moving up and moving up and moving up to the point where you're reaching meditation. How do you do meditation? And obviously from there you get into the enlightenment. But how do you get them to do meditation in the course of a yoga session? You know, not every practice do I get them obviously into a meditative state. My hope is that when we're using breath and movement that it becomes almost like a moving meditation right where we're starting to become more aware because all meditation, the goal of really meditation is is to become more aware of your thoughts and to not get lost in them. So I keep bringing them back to this idea throughout the prime so we might actually not do in a sixty minute class. I'm not going to apply a seated meditation. In all truthfulness, I teach meditation classes separately, but we're not going to do a seated But I mean, there's only so much time in sixty minutes, right, And the truth is is most people come to the yoga studio, especially a hot power, for the physical. But I just want to make sure they're leaving with more than that, because otherwise I'm no different than the cycle bar down the street and the pilates studio and the spin studio. And as a business, it's so important to as a brand, right to set yourself as different well.

15:47 And as you say, though, as most people come for the physical, and that's what we were talking about a little bit. You know, most people come for the physical part of it. But how many people have you met that actually had some sense that there was a healing process to yoga and that's why they came. And if so, do you have any stories that might be a value? Yeah? Yeah, a lot. I mean I've had a lot of people that have come for the physical, but what keeps them coming back is the healing properties that they have found. Like myself, right, I came for the physical originally, and some of the stories are like, I mean, I have clients that I've been with me ten years that'll say, I don't have the anxiety that I used to have.

16:31 I don't yell at my kids as much anymore. I'm not in as much pain anymore. You know. I've had people that fry during Savasna during the end part and are like, I feel like I just let go of ten years of you know, anger. And of course most of the most of it's not that drastic, right, most of aren' aren't that big. But it's like those one percent shifts where you show up consistently and then you look back and you're like, whoa wait a minute, I almost don't even recognize myself anymore. So are you? Are you taking them through a process where they start to analyze that they're failing, frustrated or anger or whatever that happens sometimes, do you? And so in the course of that, Yeah, yeah.

17:20 I mean I do want more of that work one on one with people if they want to do, like the people that sign up to do somatic therapy with me, that's more of what happens. We'll we'll like, actually, lets say, sit in the frustration, but we'll get to know it in a class. It's it's more like just micro like spotting of it. But it adds up even if it's just in a class and you're getting just a little bit each class. I mean a fair amount of people come three, four, five times a week, so they're getting this repetition of the message, not just the physical the message. So it starts to sink in. Okay, okay, And when you talk about the sematic techniques, you know we're talking about touch and some of those things.

18:06 Can you explain what are some of the sematic techniques that people use that you use in particular to help people to get rid of some of that subconscious trauma? Yeah, yeah, yeah, I mean sometimes movement. I don't use a lot of movement because most of the time I just tell them to come to yoga because I know we'll move through it in the class. So when they come to me one on one. A lot of what we're using is we do use dialogue, which is somatic. People don't think of their voice, but it is, so we use voice. We will use a lot of breathwork. Sometimes sometimes we use visualization. Sometimes we will use like I don't know how to explain it. Other I guess it's a form of movement, but like like punching or swaying.

18:54 Sometimes it's touch right, like you know, like sometimes when we are having something holding on in the body will shake. There's a couple like. Again, some of it, I guess that is movement based. I think in movement, I think more pastures, but there is movement involved. We might yell and scream, we might make noises. It definitely looks a little weird. Probably if you are like a bug on the wall watching a somatic a therapy session, you'd be like, that does not necessarily look like Sometimes it looks like a traditional therapy session. Sometimes they might be like, what the heck is going on in there? Well, I was. I was talking to someone the other day and they were mentioning that they use e f T.

19:40 Do you use that? I don't. I'm not an e f T practitioner. That is a somatic tea technique that I actually have clients that use. I will sometimes refer people to my friend, my client, my client, colleague who is an EFT. Pressure's not something that ever connected with me that really spoke to me. So it's just not a technique I used. Yeah, but as you're doing the touching and you know, and so forth, in a way is kind of a similar type of thing. Is it is we're doing more of like like it's more energetic, like right, Like, so tapping has got very specific meridium points that you're working on and saying very specific words, whereas we might be more it's like more of like a cleansing like I just need to wipe this off of me type of thing, or I need to like I call it cutting the cords, where we're gathering all the crap and then we're like cutting it.

20:38 It's more symbolic, I guess is the word that kind of comes to me. So how do you help people to tap into that subconscious element in their lives? Because we know the studies have shown that, you know, basically our life experience is based on our personality, which is based on those beliefs system whether they're conscious or unconscious. Yeah, I find for me, the most effective way to get to the subconscious and the fastest way is actually through the body. So the body will almost always be speaking if we slow down and create the time to listen to it. So most people come to me for like anxiety. Right, they'll come to me because they're overly anxious, or you know, maybe they've been trying to think of a client right now. Yeah, I would say anxiety is probably the biggest thing that most people come to me, and so I want to get to know their anxiety.

21:40 I want to get to know that experience for them, and it is through that experience that I'm going to be able to help them understand what's happening underneath the layers, if that makes sense. It's one of those things that's kind of hard to put into words sometimes. But as an example, if someone's like telling me, oh, I'm really anxious, you know, my kid is coming home and they were you know, this is a client I'm thinking of. Their kid was away in a treatment facility and my kid is coming home and they haven't been home for six months, and I'm really nervous they're going to go back to the way they were and not you know, be doing better. So I'm going to go into the body and I want to get to know what does that feel like?

22:21 What does that anxiety feel like? Well, it feels like ten cups of coffee, right, And I'm like, okay, So described to me like I want I'm going to get to keep getting to know that, what does ten cups of coffee feel like? Well, my heart's racing like one hundred miles per hour, and we're just going to keep going and going to stay with those feelings, with those sensations and really get to know them, because the body is experiencing something and I believe it has wisdom that we need to maybe integrate, not necessarily get rid of. Often it's something we maybe even need more of in our life in order to cause the body's holding on to that sensation.

23:02 So do you find you do a lot more one on one with people who really have those deep issues versus trying to do it generally in a yoga class. Yeah, I can't get deep like that in a yoga class. I can introduce concepts and ideas and philosophies and I will give them things to think about. But if someone wants to go really into their personal subconscious, that requires me to hold a very sacred space for them where we're going to like get to know their personal experience, which is only theirs. And do you have any stories of significance where you have seen people where you've worked with them one on one. Yeah, and you've seen some dramatic changes take place that you're willing to share.

23:51 Yeah. Yeah, I mean I have seen people literally go from drinking borderline you could say, some people would probably say they were an alcoholic to basically being able to sit around and have a drink and not need now to have six more From this work. Was what was the initial causation of that near alcoholism where they need to just drink and drink. Yeah, using that alcohol because it was the only time they felt free. It was the only time they felt like they could really be themselves. Otherwise they were always putting on basically a mask for everyone around them in the world because they didn't feel safe being basically in their own body and being able to show up as they were and they.

24:49 Are what is really causing that internally and subconsciously. I have a number of friends. I have a number of friends that you know, the only place to get together with them is at a bar at night, and they just And that's why. I mean, that was like just one of the examples I feel like a lot of people can relate to. It can be different things, Like I mean, it depends on the person. This person has had a fair amount of trauma in her life and you know, has has lost both parents. I don't want to obviously share all of her indim deals, but I guess yeah. I find for a lot of people, it's shame. It's shame from childhood, and it's shame about that. It's internalized shame. So it's things that they were once said and now they've taken it on to be their own and it's nothing they actually need to be shameful of. So there was a piece of themselves that they have disconnected from because for whatever reason, someone told them they shouldn't be that way.

25:50 So have you identified beyond just you know, drinking, have you identified behaviors that are counterproductive that really if someone observes that that's what they're individually doing, that they could say to themselves, Okay, I realize now that there's some subconscious stuff going on here and I really need to get some help. What are some of the other behaviors besides say drinking alcohol. Drinking obviously drugs, shopping. For a lot of women, they will disconnect by just online shopping these days. In all truthfulness, social media makes it so easy, like if you're scrolling all the time. I can almost guarantee there's something under that if you're constantly absorbed in that world. What are other things? I think panic, you know, anxiety. Of course, it's a big one that I see a lot. This one has shown up recently in a client. Is apathy?

26:56 This this like not I don't want to say, it's like a form of depression, but not depression where they're like not able to get up, Like she gets up, she goes to work, she's attorney, has a great job. But under to the outside world everything looks perfect, but inside there's almost excuse me, this loss desire of I don't even know how to describe it other than apathy, but this loss desire for like wanting more right and really feeling even energized in her life. Like you know, weight gain is a sign. A lot of times people hide behind excess weight.

27:41 So when you talk about breath work, you know, I'm familiar a little bit with different types of breath work, but it sounds like you use different types. Could you could you explain a little bit more about what are the different types of breath work and how are they applicable at what point? Yeah, of course, yeah, there's there's so many, but the main I would say, if I head to arizontal three three main ones that I tend to lean towards and use is you know, honestly, one of the best ones is just simple box breathing. It's in for for ouse, for for out, for for pause, for fur, and that just slows everything down to give you a moment before you react. We tend to be a very reaction Reactionary is even a word society. And I know I used to be marrying. That's why I say that. I used to be like jump down someone's throat, like if they send me an email, and I didn't even take the pause, like take a moment, like how do I want to respond?

28:38 So box breathing is fantastic. A style of breath work that I use a lot personally and in my classes with science. It's called Naughty show Ona. It's alternating nostril breathing, and it's to help bring balance, they say, equilibrium back into the body because you're breathing up one nostril down another nostril, and then you're circulating the breath that way. So it's the belief is that it brings oxygen back to the right end, the left side of the brain. I personally, I don't even one hundred percent understand it other than it works really good for me. I use that every morning just to kind of ground myself.

29:22 Okay, I'm sitting here trying to figure out how to bring in one nostril, blow it out the other. Show you close it off. So you would close off you start closing off the right nostril, and you inhale up the left nostril, and then you close off both nostrils, and then you open the right nostril and exhale down the right nostril, and then you'd inhale up that same nostril, close and then open and then exhale down. So you keep doing rounds like that. Oh interesting, all right, So you've got the box, You've got the alternative nostril. What's the third one you were talking? The third one is called ratio breathing, and it can get quite complex, but the most simplest version would be mean you just extend your exhale longer than your inhale.

30:11 So if you breathe in for two, breathe out for four. And this is a really good one. If anyone is listening experiences anxiety because when we a lot of science sistion, when we extend the exhale, it helps to take that nervous system just down and ouch. So those three, have you found one is more effective for most people? No, because just like you know, there's no same shoe size and no exact same hair, you know, just everybody's different and different things resonate with different people. And then there's I mean there's probably a dozen more, but those are the three main ones.

30:51 My three go tos, all right, So I want to go into the physicality for a minute here, because hal, for instance, I would love to be more limber, but every time I've tried to do yoga and I try to sit back, my knees go crazy on me because of my tennis for years and all these type of things. How does a person that not necessarily very physically fit or a little bit older get into the yoga practice where it can be a value to them, not only physically because obviously stretching and so forth is so important, but also you know, obviously mentally if they find the right person that's doing the class. Yeah, there's a couple different ways. If someone is like on the I shouldn't even say elderly, but like feeling that there don't have the ability to get up and down right off the floor. I would say, chaerir yoga is a really great place to start. And there's a lot of people these days that offer chair yoga. I do not, but I actually have a client in my business program that offers chair yoga really and she has an online portal, so cheer yoga online. You can find it on YouTube, I'm sure too. Aerial yoga, or it's called trapeze yoga is also really good for people who are I would say, I don'ld say like needing more mobility and needing some more assistance, because the trapeze basically

32:24 holds your body, so it's just it's great traction. It helps you get into postures with a lot more ease, and it it supports the body in a really beautiful way. I have another client that she has a trapeze studio. So there are like all these different styles. The other one would be yin yoga. Yin yoga is tends to be mostly seated on the ground. So long as you can get to the ground, you'll be okay, and then it's going to have you holding postures for three to five minutes, and it works not just on muscle life, but it also works on the connective tissue layer, which is extremely important as we age.

33:06 And which one do you use mainly in your practice? The only one of those two I use is Yen. I do a Vignasa style yoga, which is a more active, vigorous practice. It's definitely for the people that have some flexibility, some mobility in a fair amount of strength. Okay, But I also do practice in yoga because I believe in balance and. The end is where once you're on the floor, you just get into different that's right situations. In our studio, I would say we have a fair like the classes that we had today at five, that's a Yen class, and a fair amount of people who are in their sixties, seventies, eighties, that's the class they'll come to. Oh interesting, they don't tend to come to the Vinyasa classes as much, although some do, but they tend to be more wanting more just you know, the flexibility and the mobility, not as much as the you know, the vignasa it requires, it requires the flexibility and the mobility, so it's almost like you need the end sometimes to do the vinasa.

34:14 Yeah, and any other stories that come into mind that are dramatic that you have seen people literally have their lives changed through the yoga practice. So many so it's like hard to like even I'm trying to remember. I mean, I've had people who've said that it felt like I mean, i mean not even done one on one work with that just you know, came to practice week day after day, a week after a week, who I mean felt like They have said that they were like almost like someone unzipped them and then they were able to zip themselves back up. It's almost like they were unzipped, everything came out and then they zipped themselves back up. I've seen people lose weight.

34:55 I've seen people like change relationships but the relationship but themselves, and then I've heard stories about how that's improved the relationship with their partner. Yeah. I have seen a lot of stories over the years. They're not all like these big drastics things, but they're like, you know, the day to day things where they're like I'm not yelling at my kids as much. You know, I'm more efficient at work, I'm more focused and to me that's the gold. Well, So for the audience that's listening and some that might say, right, I want to go try a yoga class, how do they determine that it's going to be a high quality yoga that's going to actually take them through some of these eight limbs exercise?

35:40 Yeah, that is really just like I think anything, it's just you have to go out there and just try out a bunch of different places till you find the one that really resonates and speaks to you. Of course, all my classes are also online, so you can always practice with my studio and most of my teachers I would say, but one she's not as strong in it. But part of our brand is every class will start with an intention. In every class, that intentional we weaved throughout the practice. So whether it's me or one of the Stephanie's or Aaron, you will get more than just an Austin a practice at my studio. And you do it online. How do people find your online? Well, we don't have a lot of people that find us online outside of either my programs that you know they've met me, but podcasts. But other than that, most of it's just for our clients who when they're traveling, they still have access now to their membership, and it's just honestly, it's it doesn't really cost me anything. I just turn on an iPad and stream the class. So it's not like it's not we don't have extra classes for people online. It's just they can join as if they were in the room with us. We have a special membership for people that are just online because obviously, you know, it's a little different than if you're getting into the space. You're not getting quipe the attention that you would get if you were in our space, but it's still something.

37:06 So do you do the three? Do you do the different types, or do you do the yan yoga or is it mainly the more active online No, we have. A pretty good balance of the I mean, we have definitely more of vinyasa classes, but we have a fair amount of the yen classes on our schedule too. I think we have one, two, three, four or of them, I think. So how do they find you online? Yeah? The studio is called Soma Power Yoga because everything I believe is Soma somatic, which just the word Soma means body. Okay, good, that's good to know. So as we close, up today. What would be a message that you'd like to share with the audience.

37:53 Start to learn to listen to your own body, whether that's through yoga, meditation, a mindfulness practice. But there is so much wisdom that our bodies hold. Okay, so just start to listen to your body. Start to learn how to list slow down enough that you can actually hear what your body is trying to tell you. All right, Well, Rachel, this has been fascinating. Yeah, I'm gonna have to go find a yoga class now, and definitely again, definitely. Finally, definitely you can come join me. I'd love to have you. Well, I may come. I may go online and check that out, because I think, you know, in many cases it's nice just to do that type of stuff online.

38:41 Yeah, I mean the comfort of your I'm so easy in the comfort of your home. Just right there, roll out of map behind you, and off we go. Okay, So the main the main side is the Sema power yoga. Is that right? Yeah? Okay, sounds great. Well, Hey, thanks so much for being on the show. I really appreciate it. This this has been absolutely a super super fun Doug, and it's great to be able to actually talk a little bit about yoga and beyond just you know, the physical of what it has to offer. Yeah, and I think that's so important. So anyway, thanks so much, absolutely, folks, thanks for listening. Hope you enjoyed it. So does doctor Doug, saying, have a wonderful week and no mistay, no mistake,