Yoga 101 with Niesha Cherry

Oh, hello, hello! We are ready for our online yoga class. Before we get started, Naisha, I'm gonna just give people time to get on. Oh, we've got some reactions already. I'm gonna put your website up so people can check it out a little bit later, but get your yoga mat ready, get your bottle of water. I got my bottle of water. I'm moderating, so I don't have my yoga mat, but I have on my yoga shirt and my athletic gear. We'll get ready. All right, I'm gonna do a little check on my phone to make sure we are live and on my computer. So while we're waiting, Naisha, do you want to just maybe share how you got into yoga instruction?

Uh, um, well, I realized that I always come back to yoga because I've been practicing yoga on and off now for a while, um, maybe like 10 years on and off. And so with practicing, I'm like, I really like this. And every time I stop doing that, I'm always thinking about it again. And so, um, talking to you, doing my, my, um, coaching, private, private coaching, yes, it came like full circle that I should probably have another business. And when my studio that I practiced at saw me or whatever, they're like, "You are coming out too. Would you be interested in doing yoga teacher training?" And I was like, "Yes!" And so I signed up for it in February and I finished everything, both parts, in June. By June.

And it was grueling, I know, for you to go through the yoga training. It wasn't too bad, but maybe it was grueling for me to watch you go through the yoga training.

It was a lot though. It was, um, sitting in class for hours and also taking yoga classes. I had to do 60 hours of yoga, um, training myself. I didn't want to take classes, so that's 60 classes. And then I also had to sit in class for the other 140 hours. That's the first 200-hour certification. And then to work for Core Power Yoga, I had to do an additional 50 hours of training. So 250 hours of training to teach yoga at Core Power Yoga.

Okay, so I'm gonna need you to speak up when you talk because you're far, right, from your computer, so make sure you, you know, speak loudly consistently so we don't lose the tail end of what you're saying. Anybody is online, if you guys are watching and you have questions for Nayesha, feel free to type them in. I will relay them to her because I am moderator right now. And so, Naisha, I have a question about yoga mats before we get started. I still have not purchased a yoga mat, so every time I go to the yoga studio, I'm always renting, paying $2 to rent the mat.

Really?

Yeah. So what— for someone who has not purchased a yoga mat yet, like, is there any things I should be looking for? Do you have any particular brand that you love? Like, I—

this is not one that I practice on usually. Um, this is one with my logo on it, but I practice on the Jade mat. I like Jade because it helps prevent me from slipping.

Jade, Jade, Jade. Okay. Hey, Jody.

So here too, I have two of them, so let me see if I can find them. And this one I actually bought from CorePower, both of them really. Okay, here it says Jade Yoga at the bottom.

Okay, yeah, I see it.

Okay, like a tire, it kind of moves like a tire also, and it has really good grip. So you want to make sure, especially if you're doing a hot type of yoga, it's got good grip. Now if you're just doing, you know, a regular simple yoga when you're not really sweating or anything, then, you know, a regular yoga mat from like a Target or something, it's fine. But jade is good to help prevent you from slipping because I will slip if I'm sweaty.

Yeah, no, I— the same thing with those downward dogs. After your hands are like slippery and wet, it's hard to stay up, right? Okay, so everybody should have their yoga mat, everybody should have their water. Anything else that people need if they're doing the yoga class with you?

Usually you would need a towel. It's a little bit short tonight, so they may or may not need one, but a towel is always helpful to dry off.

Okay, so let's explain how this is going to work. So this is new, right? We're doing something new and exciting on Facebook, a yoga class. So tell us, Naisha, instructor, yogi, namaste, um, how is this going to work?

So we are going to practice. So usually I do not practice and teach at the same time. This is new for me. So I'm going to practice with you so that you can see what I'm doing, but I'm also going to be speaking to help you to get into the posture since I can't physically help you, um, since we're not in the same room. And if you have questions about what you're doing, you can ask through the chat and Jennifer will tell them to me and I will respond. Um, if it's something that's not related to the practice while we're practicing, then I answer them at the end of the class. So the class will be about 30-ish minutes.

Okay, all right. And it's no music, right, because we can't play music on Facebook unfortunately. Unless it was Naisha's own music that she wrote, created, sang, and produced, then we could play it. Otherwise We don't have the rights to play anything on Facebook or they will delete the video, right? The Facebook police. All right, so let's go ahead and get started.

Okay, so we will start in how I'm sitting right now, easy pose. So cross your legs and have a seat on your mat. I'm sitting on a block just because it makes it more comfortable for me, um, but you don't have to. You can sit flat. If your knees are up like this, that's perfectly fine and natural. It just means that your hips are not as open.

You know what, Naysha, hold on for a quick second. Can you move over to the right a little bit?

My right?

Yeah, because my inner window of still seeing me— I can't remove myself— it's blocking part of your view. So that's perfect.

Okay.

All right, good.

Sitting on a block, which makes sitting in easy pose easier for me. So weird name for a pose that's not so easy. As an adult. So we'll start here. Plant your hands on your palms, on your thighs for grounding. Close your eyes and begin to breathe deeply. So take a deep inhale, fill up your belly, fill up your chest. Exhale, sigh it out. Exhale, sigh it out. On your next inhale, seal your lips and breathe out your nose. That is our Ujjayi Pranayama breathing, our breath of fire, our breath of victory. We utilize this breath to warm our bodies from the inside out as we practice yoga today. If at any time you feel overheated, feel free to revert back to your open mouth breathing. We're currently sitting in easy pose. If at any time during practice today you get into a posture that's uncomfortable or you need to take a break, feel free to come back to easy pose or whatever posture is comfortable for you. If you have any questions about the postures we're doing, feel free to ask during the class. And if it's something pertaining to just yoga in general, then we'll table that question to the end of practice. So just continue to breathe and become one with yourself and the space that you're in. Settle in. Let go of whatever happened earlier today. Begin to relax your mind, focus your thoughts on your breathing. Maybe open your eyes. We're gonna move into tabletop. Come on your knees, stack your shoulders over your wrists. And your hips over your ankles— sorry, your hips over your knees. Flatten out your spine here, engage your abs, uddiyana bandha lock. Flatten your spine. Inhale. Exhale, cow. Inhale, cat. Curve your spine. Exhale, cow. Curve in the opposite direction, lift your head, lift the tailbone. Inhale and exhale. Another one just like that. Inhale, exhale. Inhale, come back to tabletop, back, back to spine. Inhale, lift your right hand high, twist up. Exhale, thread the needle. Take your right arm beneath your left, rest your shoulder and your head on your mat. Breathe here. Continue to keep your hips stacked directly over your knees.

So, Naisha, we have one comment from Dana, Yogini Dana, who's Lisa. Hey, Lisa. She said the breath of fire is so good, it boosts your metabolism and gets you regular if you do it in the morning.

Inhale, come back to tabletop. I love that comment. So, ladies, let's practice it every morning. Exhale, thread the needle. This time, take your left arm beneath your right. Rest your head and shoulder on your mat. Keep your hips stacked directly over your knees. Breathe through your nose. Inhale. Exhale out your nose. If you notice, Ujjayi pranayama is an audible breath, so if you were online, I would hear you breathe.

So when you say audible breath, you mean you should be able to hear it through the mouth? Is that when you breathe out through your mouth?

Even breathing in and out your nose, you can hear it in your ears. So like, ah, you're restricting the back of your throat out, so you'll hear it coming back out. So if you were in the same room with me, I would hear your breath. Okay. Inhale, lift your left arm up. Exhale, plant your hands directly beneath your shoulders. Inhale, curl your toes. Exhale, downward facing dog. Press your hips up and back. This is probably your first downward facing dog today, so pedal out your dog, bending into one leg and then the other. Come to stillness. Inhale, come up on your toes. Exhale, press your heels closer to your mat.

So are you— is the goal to have your heels down on the mat when you're in downward dog?

You do want to bring your heels closer to your mat so that you can stretch the outer leg and thigh muscle. Okay, if it doesn't meet, it's okay. It's not like I have to have my heels down. Just bring them as close as you can. Really press through your thumb and forefinger and bring your chest closer to your thighs. That's really what you want to do here.

That's a good downward dog, Naisha.

Thank you. Inhale into the top of your mat. Exhale, step to meet your hands. Keep your feet hips-width distance apart for Ragdoll Pose. Grab for opposite elbows, drape your head and chest over your thighs. Bend your knees and sway from side to side. Open up your back here. Shake your head yes and no to help loosen up your neck. And then release your hands to your mat, heel toe your feet to touch, bend your knees generously, and roll up one vertebra at a time. Allowing your head to be the last thing to rise. Roll your shoulders up and back. Bring your hands to heart center, thumb is CTE, and close your eyes. This is the point in class where we set our intention. I would like to offer up the intention of santosha, which means contentment. So be content in your practice today. Wherever you are, it's okay. Know that you have a lifetime to practice yoga. No yogi is perfect. So just keep working at your craft until you get better and better, and one day you'll look back and say, look how far I've come. So continue to be content where you are and don't compare yourself to others. Where you are is perfect for you at this moment in time. Let's take a deep inhale to seal our practice. Exhale, blow it out. [EXHALES] Bring your eyes open and reach your hands down by your sides. Inhale, Mountain Pose. Keep your arms up overhead. Press through the four corners of your feet so much so that your kneecaps rise. Engage your abs. Relax your shoulders down your back. And turn your pinkies in towards one another. Continue to breathe here. Inhale. Exhale, forward fold. Bring your hands through heart center, hands at your hips. Bend your knees if need be here. Let your upper body drape over your lower back. Gaze between your legs.

What happens if you can't Reach your hands to your feet or to the floor.

Bend your knees more.

Okay.

And just bring your fingertips down.

Okay.

Also, if you have blocks, you can use blocks.

Blocks are great.

Especially if you're short like me. I don't use it very often, but I should. Yes, blocks.

Okay.

Inhale, halfway lift. So rest your palms on your shins or your thighs and flatten out your spine. Then straight down, release any wrinkles from the back of your neck and place more of your weight in your toes. Inhale. Exhale, high plank to low plank, Chaturanga Dandasana. Plant your hands, step back, lower down 90 degrees. Inhale, upward facing dog. Straighten your arms, flip your toes. You have 4 points of contact here: your hands and the tops of your feet. Don't dump down in your hips like this, that's bad for your back. So stay up on your toes and your hands.

I never knew that, Naisha. I would always like be laying on the floor. I like that, 4 points of contact: 2 hands and your feet.

Okay.

Thighs off the floor.

Yes, because that's bad for your lower back. Okay, engage your abs. Exhale, downward facing dog. Curl your toes, press your hips up and back. That is our sun salutation. So we will now flow that one breath to one movement. So inhale, look to the top of your mat. Exhale, travel to meet your hands. Inhale, halfway lift. Reset your spine. Exhale, forward fold, hands at your hips. Inhale, mountain pose, keep your arms up and overhead. Exhale, forward fold, hands at your hips. Inhale, halfway lift, reset your spine. Exhale, high to low plank, chaturanga bandhasana. Lower down 90 degrees. Inhale, upward facing dog. Flip your toes. Exhale, downward facing dog. Press your hips up and back. Inhale, look to the top of your mat. Exhale, travel to meet your hands. Inhale, halfway lift. Reset your spine. Exhale, forward fold. Hands at your hips. Inhale, mountain pose. Sweep your arms up overhead. Exhale, forward fold. Hinge after lift. Inhale, halfway lift. Squeeze your shoulder blades together. Exhale, high to low plank, Chaturanga Dandasana. Plant your hands, step back, lower down. Inhale, upward facing dog. Flip your toes, straighten your arms. Exhale, downward facing dog. Press your hips up and back. Take a deep inhale through your nose. Exhale, blow it out. Re-engage Ujjayi pranayama. Deep inhale. Exhale out your nose. Listen for changes for our Sun B. Inhale, look to the top of your mat. Exhale, travel to meet your hands. Inhale, halfway lift. Exhale, forward fold, hands at your hips. Inhale, chair pose, sit deep. So in chair pose, you want to press down into the heels of your feet so much so that your toes can lift. You want to tilt your tailbone down, squeeze your inner thighs together, raise your arms, relax your shoulders down your back. Engage your abs. Hold and breathe.

Now, is the goal to sit as low as you can in chair pose?

Yeah.

Okay.

You can go like, you know, all the way down.

Mm-hmm.

But I'm not doing it today. Yes, so you want to make sure that you're not leaning forward like this. That's not healthy for your knees.

Okay.

Back. And then hold it and breathe.

And for someone who can't even bend down that far, you just recommend they stand up straight?

Well, you can just kind of— see how I'm not bent that far?

Yeah.

Just bend as far as you can.

Okay.

Some people are up here, some people are down here.

Yeah.

You're the only person.

Okay.

Chair pose. Take a deep inhale. Exhale, forward fold, hands at your hips. Inhale, halfway lift, squeeze your shoulder blades together. Exhale, high plank to low plank, plant your hands, lower down 90 degrees. Inhale, upward facing dog. Exhale, downward facing dog. Inhale, lift your right leg high. Exhale, low lunge, sweep it through. Inhale, warrior 2. So I'm going to flip around so my back is not to you. Fire your back heel down, open your arms up to a T, press into the outer edges of both of your feet, press into your front knee. Back to open up your hips here. Really reach from the front or for the back, whichever, you know, window, wall, whatever you have. The arms with intention, gaze over your front fingers. Work to have a 90-degree angle in that front leg. Inhale. Exhale, extended side angle. Shift forward, then down. You can rest your elbow on your knee. Work to open up your chest here. Tilt this bottom part of your abs and ribs up, roll your top shoulder back, and breathe.

That's one of my favorite poses.

Is it?

Yeah, I can do that well.

Lovely. Inhale, reverse warrior. High five the back wall. Keep your legs the same. Some people like to put their hand behind them. You can rest it lightly on your leg. Inhale. Exhale, high to low plank. Inhale, upward facing dog. Exhale, downward facing dog. Now I'm gonna turn back this way, I can do the other side. And thank you. So inhale, lift your left leg high. Exhale, low lunge. Sweet through. Inhale, Warrior 2.

So this is the opposite leg, right?

Yes, opposite leg.

And I want to say hi to Cheryl and Kia, they joined and they both said hi. Hi!

How you doing out here? Inhale. Exhale, extended side angle. Shoot forward and down. Keep in mind you can rest your elbow or keep it straight. You want to twist your upper body, gaze up. Inhale, reverse warrior. Keep your legs the same, switch out your arms. Inhale. Exhale, high to low plank. Inhale, upward facing dog. Exhale, downward facing. Inhale, sigh it out. Another inhale. Sigh it out. Ujjayi pranayama. Deep inhale through your nose, exhale out your nose. We will now flow one breath to one movement. Inhale to the top of your mat, exhale travel to meet your hands. Inhale halfway lift, root at the spine. Exhale forward fold, hands at your hips. Inhale, chair pose, sitti. Exhale, forward fold, hands at your hips. Inhale, halfway lift, reset your spine. Exhale, high to low plank, chaturanga dandasana. Inhale, upward facing dog, and exhale, downward facing dog. Inhale, lift your right leg high and Exhale, low lunge. Sweep it through. So this time I'll let you see from the back. Inhale, Warrior 2. Fire your back heel down.

Open up.

Exhale, extended side angle. Forward and down. Inhale, reverse warrior. High five the back wall. Exhale, high to low plank.

You say high five the back wall?

Uh-huh. Yeah, upward facing dog. Exhale, downward facing dog. Inhale, lift your left leg high. Exhale, low lunge. Inhale, warrior 2, open up. Exhale, extend the side angle, shift forward and down. Inhale, reverse warrior. High five the back wall. Exhale, high to low plank. Chaturanga Dandasana, Upward Facing Dog. Exhale, Downward Facing Dog. Inhale, look to the top of your mat, travel there and take a seat. Oh, I should have brought me a towel. What's happening?

You've got lights, you're talking, you're yoga-ing. So if you guys have any questions, you're watching, see how easy yoga is for a beginner. You don't have to get all fancy with it. You don't have to do, you know, all the complicated poses we see in Instagram photos. Naysha took you through a really simple— I guess I can put myself back up here— a really simple flow, right? That's what you call it, a flow.

In your flow. And then we normally will go into like core at this point in time, crunches, some yogi bicycles or something like that, and then we will move on from there. Okay, so I can show you guys a few, um, spinal exercises, and then we can move into my most favorite part.

All right, Jody says her heart rate is up.

Yay! Yoga does get your heart rate up, especially if you're flowing. So first you go through slow and then you flow. It helps get your heart rate up. The slow part to make sure you have your foundation right, that you know the moves that you wanna do, yoga poses. Then you flow, get your heart rate up.

So if you wanted to just do like some quick yoga moves in the morning, like Lisa mentioned doing that breathe, the breath of fire in the morning, Like, what is a quick, you know, I guess, I guess yoga routine you can do in the morning?

You should do the same 8 that we started with. And actually, usually we start with child's pose.

Okay. Oh yes, I love child's pose.

I was like, I didn't do it. So child's pose, just to, you know, ground yourself and get in the moment. It's push up to tabletop and then downward facing dog. Look up to the top of your mat, travel, and then begin your Sun A. So from, um, Mountain Pose. So inhale, Mountain. Exhale, Forward Fold. Inhale, Halfway Lift. Exhale, High to Low Plank, Chaturanga Dandasana. And just do that a few times through. Start over. Let me do this a few times through, and this would be a nice beginning pose for today— yoga workout, rather— for today.

And to get you all started, I really like the setting your intention at the beginning. Yes, I think that's how— and I think it's good that at least the instructors at Core Power Yoga give you an example intention if you can't think of one, because all of a sudden you feel this pressure like, oh my God, what's my intention? What's my intention? So when sometimes the instructor gives the intention, I'm like, oh yeah, that's a good one.

And like, if you're trying to get focused for today, that could be your intention. Hey, you know, keep my breathing in order not to get overly excited or whatever, you know, whatever it is you need to do for that day. Okay, it could be a mantra or like a, um, a verse that you want to repeat over and over again, something like that. It doesn't have to be anything elaborate, so it is very important.

Okay. See, you guys have any other questions? I'm gonna show Naisha's website there so people can go to her site and check her out. Now this is her very first online class, like we were totally testing this out to see how this is gonna work. We've been talking about this for months, right? I think it worked very well.

Thank you. I just need a fan next time. I can tell you're sweating.

It's all good.

Thanks.

Where do you teach class? Tell us for those of you who are in the Atlanta area.

Okay, so for one, with my personal business, Naysha Sherry Yoga, I go to clients' homes and teach personal classes or do yoga parties. I also teach Rakuwa Power Yoga on Tuesday nights at 6 PM and on Wednesday afternoons at 1:30 PM.

Is that, is that schedule on your site?

That schedule is not on my site because it changes sometimes because I was on Wednesday and Thursday, and now it's Tuesday, Wednesday, and my Tuesday night class may be changing also.

Okay, and what area are you in?

Midtown Atlanta.

Midtown, okay.

Off of 7th Street.

Okay, so Jody has a question. Can you see that?

I can come closer.

Okay, I can read it to you. She says, I see a lot of yoga socks. Do you recommend them? She was sliding off of her mat.

I kind of don't. Um, I slide in yoga socks. I guess it's like the gripping is on the outside, but my feet on the inside slide around in the socks. So I would actually, um, prefer getting a mat like Jade or, um, I forgot the other name, but the material is more like gripping, so it's better for you than say like a regular mat you get out of Target or something. Okay, probably more about the mat, um, while you're sliding, especially if you're sweating.

Okay, so get a better mat with a better grip.

They also have the towels, um, they have the grip on the bottom of those, but I slide on those as well. But a lot of people are able to use them.

Okay, yeah, I like putting the towel at the top of my mat, right? My hands get sweaty.

Okay, I kind of put mine in the middle, drop my hand, my feet, and then place them down on the mat.

Okay, any other questions? That was a good question, Jody. So I like what you said in the beginning, Naisha. This is a yoga practice. This is something that you have to practice and do it over and over and over and over again. And I think for me personally And I'm probably speaking for a lot of people who, you know, are kind of newish to yoga. When I tried it back in the day, I was like, I wasn't instantly good at it, right? It wasn't anything I did well, so I was like, eh, I don't have time for that yoga. But now I'm older and wiser. When I go to yoga class, I feel so much better. And that's, you know, inspired by you. And I just saw the transformation in you while we were doing our coaching, like when you were going through your training, you just seemed like a different person.

Thank you.

Had the glow about you, and then the weight just started falling off of you. And like, I was like, wow, what is— what's this yoga thing? Let me go check out this yoga thing. And so next thing I know, I find myself at Core Power Yoga taking a beginner's yoga class, and I really, really enjoyed it. So how often do you recommend people get to yoga class?

So the true answer is you should do a little bit practice at least every single day, but if that's not possible, um, if you can go every other day, that'd be awesome. Minimum 3 times a week. Okay. I personally have been slacking with teaching and have not been working it out as much, but I need to get my yoga practice back up. So that is my goal for the month of which starts on tomorrow.

Tomorrow, yep, 21-day challenge. So Lisa just said the towels work better if you dampen them a bit.

I agree, and I dampen mine every time because if not, I'm going to slide.

Okay, so put the towel at the top of your mat or at the bottom or wherever you're sliding.

Oh, you can like spread it out and then you spray when you put your hands and feet, so top and bottom.

Okay. This is the water?

Yes.

Okay.

They have water bottles for sure, like in Core Power Yoga they always have water bottles.

Okay.

The crazy thing is though, that it'll dry up with all the heat in there, you know?

Oh.

But spraying it works.

Okay.

Works, I found that out.

Thanks, Lisa, for that tip. Lisa owns a bunch of yoga studios in Philly.

Yay! Awesome! Yeah, she's the bomb. I'm gonna be like, "Guru Monday, Miss Lisa." She's the bomb diggity.

Um, and Cheryl had a question. She says, um, she's a knee injury. Is there any position that would be low impact for her knee? Cheryl, is it both knees or just one knee? Or I guess doesn't matter.

I would definitely recommend that she uses blocks. Um, also like any— or a strap, like if you're doing something like, um anything that requires you to bend your knee a lot, use a strap. Um, like, um, pigeon pose— don't do the regular pigeon. Like, pigeon pose, you bring your foot up, you bend your knee, and you parallel it to the top of your mat, and you come back like this. So I would recommend more of a figure 4, just kind of put less pressure on and she's kind of pulled in a little bit, like that's enough pressure. So she definitely needs to watch, you know, how much pressure she puts on her knees. Um, if anything feels uncomfortable, do not do it.

Yeah, so just stop.

Yeah.

Okay. Um, I saw Charlene had a comment. Okay, Cheryl says one knee.

Okay, so yeah, and she want to try to still keep them kind of equal though, because you don't want to like get strong in one and the other one's getting weaker by the moment.

It's a practice.

Yeah, and like it may end up helping, like doing yoga may end up helping her knees. So just, you know, ease into it, do what you can do, and don't—

anything, don't force anything because it'll strengthen those muscles around, um, the weak knee.

And work on squeezing like your muscles. Like when you're working, don't just work on bone placement, work on squeezing the muscles around your knee, around your ankles, you know, all the muscles to help hold you up. Good information.

So here's— people like, like this tip. So Charlene says add tea tree in it with water. So I guess she's talking about the water to spray your towel.

And we have that.

If you like the smell of tea tree oil— now that is a very strong scent.

I like it. Well, see, you don't, you don't saturate the water with it though. You put a little bit in the water.

Okay, this is diluted.

It's a whole big bottle. It's a little bit, few drops in there, shake it up and spray. So it's not a loud smell.

Yeah. Hmm. Okay, so Cheryl says thank you so much, smiley face. Okay, all right, you guys, if anybody has any other questions, this has been fun. Naisha, is there anything else? Okay, Charlene says few drops, no need to pour the whole bottle in, right?

Thank you, Cheryl.

Yeah, thank you, Cheryl. Thank you, Charlene. Good information. Yes, excellent information. I hope this inspires some people who are— have been afraid of the yoga mat. To try yoga? You know, there are lots of different ways. If you can't have Naisha come to your house because you're not in Atlanta, or you can't go to one of Lisa's yoga studios, um, in Philly, like, how can people do yoga? There's tons of YouTube videos. Is there anybody you would suggest?

Um, so I don't have any suggestions at this moment because I'm not sure who all does YouTube videos. I follow a lot of people on Instagram who are doing like different postures or whatever, um, but I don't know who do— I actually do not go on YouTube as much. I should do YouTube. I do not. I'm terrible. I apologize.

But you will, you will, to practice.

Yeah, you guys, I'm working on me too.

Yeah, you're on Instagram. Oh, let me put your Instagram up. By the way, so you're @naishacherry. Jody said thank you.

No problem. Thank you all for coming on.

Oh, what's going on here?

Yes, it does feel great to cool down.

Yeah, I don't know why the comment's not showing, but yeah, Charlene says it feels great. On your face to cool down after. Okay, Charlene, I take your word for it.

There are other oils too if you don't like tea tree oil, um, like the citrusy type oils. They're nice too.

So yes, I like the citrusy oils. Okay, so any last words you have for us, Naisha?

Feel free to reach out, ask me questions. Comment on my Instagram page, comment on my Facebook page, check out my site. And starting in January, I'm going to start doing newsletters, so feel free to sign up for newsletters in January. Yeah.

Good. Good. I'm on your list. I can't wait for your newsletter to come out.

Nice.

I'm pretty stoked with that.

Yes, yes, yes.

I told you one day I'm going to surprise you and walk in your yoga class. You're gonna be like, what are you doing in Atlanta?

Oh my gosh, today that happens, I'm gonna flip out. That'll be fun. Celebrities, right?

Right, right. Well, Dr. Naisha Cherry, this was fun. Thank you so much for listening to my idea of like, let's do an online yoga class.

This month, right?

And we did it. So for those of you who missed the initial interview we did earlier this month, you can access that on my page. Um, and we talked for about 40 minutes just about yoga, why it's important, how you got into yoga, what you were doing before yoga, how it makes you feel afterwards. And, you know, I just really want to educate and inspire people to live a healthier life, and yoga has been beneficial to a lot of people for a very long time. So if you haven't tried it, I think, you know, Naysha does a really, really good job of explaining everything to you, like what it is and why you should do it. So go back and watch that video if you have not done so yet, and then watch this one again and do the yoga class. Don't just sit there and watch her, like pull out your mat and do the moves with her. Pause it if you have to. But this is good, this is really good.

Thank you.

Oh, all right, with that I'm going to sign off. Everybody have a luxe evening. Yeah, yeah, and tomorrow is December 1st.

Yes.

All right, thank you so much, Nayesha. I'll see you later.

Bye, you guys.

Bye.