Hi, this is Klya Knight, exercise scientist and creator of Weightless Worldwide, the evolution of mind body fitness. Hey girls don't forget to work your feet. Yeah your feet way down there the little muscles. Really important. Imagine how much time we spend on our feet during the day and having strong powerful stabilizing muscles in the feet will ensure that you have a long career in health and fitness. My favorite way to work the little muscles in my feet is with a yoga pose commonly known as downward facing dog. The reason I like to work my feet in downward facing dog is that I have a lot of control over the amount of pressure that I'm putting on my toes. And our toes can be delicate. So come into a downward facing dog position with bent knees. Make sure that your upper body is relaxed. Drop the shoulders away from the ears and wave the energy down your spine toward the center of your body. Come up onto your tippy toes and just gently begin to knead your feet into the floor. This is going to feel really good. So add some breath and notice the stretch that you get in your Achilles tendon along the back of the ankle as well. Try to reach for the floor with your heels and set way up on your tippy toes. If you wear high heels on a daily basis this is going to feel amazing for the release in the bottom of the feet. You can also bend your knees and shift from right to left in order to stretch and strengthen the sides of your feet. And you can also wave forward into plank in order to put a little bit more pressure on the feet sending the heels back. And then exhale, bend the knees and come back into downward facing dog. Run through these exercises a few at a time. Do it as long as it feels good. Try to challenge yourself and remember not to ignore those smaller muscles that hold you up all day long. Because if something goes wrong with your foot that's going to set you out permanently. So the health of your feet will ensure a long, happy and healthy fitness career.