How to Incorporate Anatomy into your Yoga teaching

0:00 As yoga teachers, we do have an opportunity to teach our students, or teach those that attend our classes, a little bit about their own body and, you know, intuitively we kind of give them opportunities to tap into, you know, feeling certain Sensations, you know, looking inward connecting with your breath, you know, noticing this stretch sensation.

0:21 So, there are certain little ways in which you can actually help. Someone create awareness of their body naturally, through the practice of yoga, which is great. And beautiful, but I actually was asked recently like how do I as a physiotherapist Anatomy teacher? Or someone who understands the body, very well, teach yoga in such a way that I can help guide someone to become more aware of their own body.

0:46 So I thought that was a great question and with a great question, why not have a great podcast to talk about it? Welcome to the going pro yoga podcast, If you love yoga as much as I do, then this podcast is for you. We talk all things yoga related for teachers in order to supplement and complement and even support after a 200 our yoga teacher training. Or if you've never done a training before this podcast is all about, just learning more about yoga in an authentic way together.

1:16 With Paul t0 do is Byron de Marseille, we put together this podcast to provide you with a free resource to learn more about yoga whether you want to share yoga or teach yoga or just practice yoga. This podcast is talking all things you have related and we try to talk from the teachers perspective and also the students perspective, to make sure we get a full 360 degree, angle on what yoga is all about and how its evolved in the modern world.

1:39 Welcome to our podcast. Welcome back to the going pro yoga podcast. My name is Michael Henry, and thank you for joining me today. And today it will be me talking to you one-on-one in your ear about how to incorporate Anatomy into your yoga. Teaching, assuming that's something that's important to you.

2:00 So I've had a few questions about this. Like, how do you actually talk about Anatomy? How do you actually like, help someone with create more awareness of their own body in a way that's actually accessible to their ears? Because Anatomy can be something that is a little bit harder to understand.

2:17 Some of the words can be confusing. In fact, a lot of people don't understand certain terms that us as yoga teachers will learn whether it be in our 200, our training, or something, We might be diving into after the fact.

2:30 Either way it's really important. I think as a general human species to learn more about your own body, the more that you can learn about your own body, the better you'll be able to use it. At least, that's the way I feel.

2:43 So as yoga teachers, we do have an opportunity to teach our students or teach those that attend our classes, a little bit about their own body and, you know, intuitively, we kind of give them opportunities. He's to tap into, you know, feeling certain Sensations, you know, looking inward connecting with your breath, you know, noticing this stretch sensation.

3:05 So, there are certain little ways in which you can actually help. Someone create awareness of their body naturally, through the practice of yoga, which is great and beautiful. But I actually was asked recently like, how do I, as a physiotherapist Anatomy teacher?

3:20 Or someone who understands the body, very well, teach yoga in such a way that I can help guide someone. To become more aware of their own body. So I thought that was a great question and with a great question, why not have a great podcast to talk about it?

3:37 So today, I'm just going to highlight some of the things that I do. This will be a shorter episode with some of the things that I do to help people create more awareness in their own body, with teaching yoga. And I think the thing that's most important understand is that you really don't need to be using a lot of terms anatomical terms to help people find out, you know, or learn more about their own body. In fact, that's going to be the opposite of Helpful because it'll confuse people.

4:04 And also keeping in mind before I actually jump into this. Some people don't actually want to, you know, be educated in a yoga class. So you definitely need to pick the room or pick the audience. That would be most suitable for this or just kind of read, you know, is this going to be suitable or just do little bits at a time and see how it's received or not received because, you know, there are certain populations or audiences that basically just want to work

4:29 out, right? They want to come, they do yoga and they want to have a workout and that's not always The case. But nonetheless, you know, you don't want to start talking about something and then all of a sudden, they're like, wait, what is this? What is going on here?

4:39 I thought this was yoga why they talking about like the psoas muscle in the rotator cuff in the shoulder, all these muscles and things. However, some people find it fascinating and love that and that could be a style. In fact that could be unique to you.

4:54 Something that, you know, if you're passionate about the body, if you're passionate about anatomy and you like learning about it and you want to share that knowledge with other people. Such a great thing to do. So long as you don't, you know, lose sight of what's actually happening, which is teaching yoga, which is providing that experience for people to feel good at the end of the session, 60 Minutes, 90 minutes, whatever it is.

5:17 So now that we've kind of talked about all those little parameters beforehand, what I typically will do, if I'm, you know, let's say doing a class where I'm really starting to focus on a certain area of the body and helping people to become more aware of that area of the body.

5:33 In fact, the spine is an area of the body that I actually really like to focus on as one of my classes and the best way to do that is to allow people to understand what that body. It can do. And so if I'm talking about the spine, I mean, To break it down in a simplest way.

5:55 The spine can do six movements, right? It can fold forward into a flexed position, it can extend backwards into the back. Bend, it could Bend to the side of the left or to the side of the right. And then it can also rotate to the right or to the left, those are the six movements that your spine can do.

6:16 So with the very simplest way we can, or in the very simplest way, we can help people create more awareness of their body and Learn more about their body by just understanding how their body moves in, giving it some language, giving it some definition, if you will. So for example, when I teach a class that's around spinal movements, I break them down one at a time. In fact, let's let's try to do this together. If you're able to, you're not driving or doing something that you require your arms or your

6:47 attention, if you're sitting or you're in a situation where you can actually do this, just follow along with me. You can see how when I'm cueing. Or I'm speaking about the body, you can start to tune in to what's actually happening in your body. And I'll communicate it in the exact way that I would do it in a class.

7:06 So, sitting in a comfortable position, if you're sitting in a chair for sitting on a couch or something like that, the idea is we're going to probably need to have a straight spine, so neutral spine. So normally I would have people sit on the yoga. Mat involves roster, don't with Thunderbolt pose where they are sitting on their heels.

7:23 Thighs are squeezing together. Drawing the belly in and lifting up through their chests to create a nice, strong long spine. Then we'll ask them to take their hands and either place, the peace fingers just beside their temples or they can interlace their hands behind their back, ultimately bringing their elbows up and pointing out to the sides. So the reason why I do that is to help isolate the movement to the midsection or the thorax of the body. So from here it's actually quite

7:50 simple and I like to incorporate the breath to move more methodically and more intentionally. And then also, when people are tuned into the breath, there are moving more slowly. Generally speaking which allows them to create more awareness of the movements that were doing.

8:05 So if we have our hands up, like I was describing interlace behind the back of your head. I would say inhale got a little bit longer and then exhale start to bend to the right side. Drawing your right elbow towards your, right.

8:18 Hip. And then as you inhale, coming back to Center, Exhaling. Drawing your left elbow down towards your left. Hip Inhale come back to Center and continue to repeat this on each side. What you'll start to notice is as you're bending to one side, you're going to be opening up the opposite side, okay?

8:43 And within your spine, you have multiple joints, 24 vertebrae, and about five joints for every single vertebrae. And all these joints are moving and connecting with one another, and moving in, such a way that is actually coordinating such a sophisticated movement of your spine.

9:02 That when you move in such a methodical way with your breath, like we're doing now. You're able to open up and create space within your spine. So just saying that, as I did, is very attractive people in like that, that I go, I want to create space in my spine. I want to be able to move and, and like, have a healthy spine, especially if someone has back sensitivity, right? So just the way that I spoke about it, there is such a simple way, using a simple movement of

9:29 the spine and providing a little bit of understanding or context of like, what are we doing and why are we doing it, right? So we're side, bending or side, flexion, lateral, flexion, whatever you want to call it. Incorporating the bath moving slowly and creating awareness of like, what's actually happening.

9:45 The spine is bending to one side and bending to the other side. Okay, great. So what's actually happening there, what's happening there is all these little joints are working together to open up creates space, so that slowly and surely, you'll be able to go a little bit further, a little bit further, a little bit further.

10:01 And then if I wanted to add on a little bit more attractive language, I could say something like, Okay, as you're inhaling and coming back to Center and then bending to the left side, you might not notice this, but maybe you're tuned in to feel how it's going a little bit deeper, and it's feeling a little bit smoother, every single time you create this movement. So when we do these movements and a very slow and methodical way, what we're doing is we're

10:28 lubricating our joints. So this class is all about trying to lubricate and provide some more range of motion and smoothness within the movements of your spine. And this is the first move that we're doing. So, take a few more breaths going from left to right.

10:45 And then come back to Center, so I'll just keep going. And then from here, we're going to incorporate a additional movement which is called rotation or twisting. So you can keep your hands where they are. If you can drop your hands down to just give your arms a little bit of a rest and can shake that out if you want.

11:00 Ultimately bring your hands back up, peace fingers to your ears or interlacing your hands behind your back. So a little bit of a sidebar here. Interlacing the hands behind the back and actually creates a little bit more tension around the shoulders and the neck.

11:14 So Generally speaking. That's why I like to offer the option of just having the peace fingers pointing at the sides of the temple to create a little bit more space but sometimes people like to interlace the hands and that's fine it's just a little bit more tight or difficult to create some of these movements. So now we're going to incorporate the twisting movement or the rotational movement, which again very simple.

11:38 We're at the center, our hands are up elbows, pointing up to the side. Take an inhale, get along in your spine. Pull your lower belly in and start to rotate towards the right side as you exhale. Inhale, come back to Center. And then, exhale, rotate to rotate to the left side. So, while I'm getting them to do this movement, I'll usually say something along the lines of, okay? As you're inhaling coming back to Center and then exhaling rotating to the right.

12:08 I want you to go all the way to the right, and then kind of fold right at the end of the range of motion of your rotation or your twist. And then inhale coming back to Center and then going to the left side, rotating all the way as far as you can go to the left without forcing it.

12:23 But actually allowing yourself to explore the end range of motion of your spine. Inhale, come back to Center. Exhale, twist to the right, explore the movement, all the way to the right side of your body. Inhale, back to Center and do the same thing on the left side, continue to do this a few times, following your breath and movement, close your eyes. If that feels good to you and start to explore and be curious of how your spine moves.

12:50 As all these little joints that we talked about before, starting to communicate with one another lubricate and basically oil, all of these little movements. So that your spine is going to start to become more smooth and fluid with Movements.

13:05 So just there, we covered four of the six movements of the spine and in the seated position with the hands where they were positioned beside the temples, or beside the head, or the ears. We're basically isolating areas of the thoracic spine to be specific because the neck is not going to be moving a whole lot of your hands are interlaced behind your back behind your head or if your hands are up like this.

13:30 So it is actually a very specific exercise for the thoracic. Area, which is the upper back or the mid-back basically between your shoulders and your lower back. However, your lower back will get a little bit of the side bending action, but not a whole lot of twisting here. Either way, you know, I did a few little basic movements talk about a few little basic movements which I'm sure plenty of you have done before but the language in which I use to communicate and talk about those

13:59 movements allow people to kind of tune more into the movements of their spy, right. And then also be curious and be like interested because you know if you lose if you use language that's like attractive for people to want to do it because they want the benefits like smoothing out the spine creating space in. Spine, lubricating.

14:20 I mean, you can use a different word from lubricating. You can say something like oiling the gears within your, your spine or your back. And you can even incorporate things like, you know, to remove stiffness and to reduce sensitivity or to reduce lower back pain or upper back pain or something like this. And giving people a reason why they're doing something and an explanation of what they're actually doing is actually extremely powerful right in my

14:44 experience. I'll just give you a little sidebar here as a physiotherapist. One of the reasons why I do teach now to me now. And why let's just say I'm fairly successful at it is because when I'm able to explain to people what is going on in their body and why we're doing things that we're doing like in yoga teaching certain ways, Communicating certain cues and like what's actually happening in the body giving people a reason. Why allows them to be more

15:13 compliant or more receptive to the information in, which you're giving right and I get it, we're not all anatomists and we're not all learning all that stuff but if you're still listening to this podcast you're obviously interested in the topic.

15:25 So giving people a reason why you're doing something you're telling them or asking them to do something is going to increase immensely the compliance or likelihood of them to actually follow along and actually get the benefits of what you're trying to do for them or lead them into and the reason why that works really well is because I've learned over the decade of teaching or sorry the decade of working with people one-on-one, and I mean, if you've been to physiotherapy

15:58 before, I'm sure you can relate to this little mini story here but basically when I assess someone further injury or the problem that they might be facing in their body, Afterwards. I usually provide them with a treatment plan or some sort of exercises to do to help, you know, improve their situation, right?

16:17 So giving them some exercises. But if you've had physio before and you've been given exercise this to do, I'm curious to know how many of you have actually done them right there, certain types of people that are like I'm going to do every single exercise. And there are other people that are like I'm never going to do that.

16:34 So most of the people are the second type of person who are never going to do that. They start doing it. And like, this is so boring. So in my profession, I was like, this is what's happening all the time, and I was like, what's the point of my job? If I tell people how to help themselves but they don't want to do it.

16:49 And I was like, hmm. I think they need to know why I think they need to understand what they're doing and how that's actually going to help. They need to bridge the connection between what I'm telling them to do and what they actually want, which is reduced pain, or increased range of motion or returning to function or something like that.

17:07 So this is actually extremely powerful. Oil to give people that reason why and that's kind of why this podcast, this episode came up so if you're able to explain to people in the moment of teaching something like you know, spinal movement side bending creating space into the side body breathing into the ribs so that you can create the space between your vertebrae, which is going to help to make your spine move more fluidly and reduce back pain and you know, something

17:33 like this you don't need to go into it too much. But giving people, a reason, why is going to make them be like yeah, I'm a I To do this, right? And then, if you say things even more. So like, you know, following your breath, as you're inhaling coming to Center, and then exhaling bending to the side, breathing into your side body.

17:51 The breath is going to allow certain areas of your body to soften specifically the facha, But ultimately certain areas your body going to soften which is going to allow you to create more space. So it's really important to breathe and move slowly to allow time for these adjustments and for your soft tissues. To change.

18:11 Right now, you might not remember all this stuff that I just said, but it's recorded, so you can always go back. But the idea is the more that you learn about the body and the more that you actually are tuned into your own body, it's really just a matter of using language in such a way that is relatable because I didn't really use any anatomical terms.

18:29 You know, I said moving to the side and said, rotating, you know, I said joints, that's about it. You know, I didn't really use major anatomical terms but I provide people an opportunity to tune in to what's actually happening in there. Body and then giving them language that's relatable like oiling, the gears or oiling, the joints lubricating the joints creating space reducing back, pain reducing tension. You know, that type of stuff is extremely attractive in a very effective at having people,

18:59 become more receptive to what you're sharing, what you're saying? So that's one example. I'll give you one more example and then that'll probably do the trick, I think, but ultimately, the principles are the same So there's another class that I do that.

19:13 Folks, this is a little bit more on the hips, right? And you know, these much slower methodical movements, you could even consider them to be more Mobility based right. You know you're using muscles, you're moving slowly.

19:23 You're going to the end range of motion in your exploring, that end range of motion, which is actually something that I really like to do. And I really like to teach is allowing students to explore that and range of motion and move slowly. That being said not, everyone is super Keen to move slowly. Sometimes people want to move more quickly and more fluidly and flowing.

19:42 So, again, you got to pick your audience for this one, but the hip, the hip is an area of the body that again also has six movements, right? So flexion bringing your knee, towards your chest, or lifting, your leg forward extension, which is extending your leg back, like, in a lunge.

19:59 Lifting your leg out to the side, which would be abduction or bringing your leg back to the other leg or We're drawing legs together, which would be a deduction, or squeezing them together and then, of course, rotation, external and internal rotation. So, my area that or I mean, I work on the whole hip when I do this class.

20:19 But I'm just going to talk about one area, which is the rotation again, because rotation in the hip is very one-sided in yoga. It's always about external rotation, external rotation, external rotation. I had lots of poses, lots of standing poses with external rotation, and internal rotation.

20:37 While there are a few moments and opportunities, where we can actually explore internal rotation. It's not as available let's say. Okay. And with, you know, the right queuing the right language, you can help people explore a little bit more of that, internal rotation of the hip socket ball and socket.

20:57 So I guess I should probably say a little bit more about this to understand and explain why I do this for you to become more compliant and to be more receptive to what I'm going to share with you. And this might just be a little Anatomy lesson for you, but ultimately your muscles.

21:12 They work in pairs, right? You have pairs of muscles that do opposite things. So for example, you have muscles that flex your hip, drawing your knee, towards your chest, specifically this. So as and then you have muscles, that extend your hip like you go back into Lola.

21:26 Lunge like your glutes or your hamstrings. So opposite muscles have to be in balance in order to have let's say an equilibrium within the joint like the hip so external rotation, and internal rotation are opposite movements, which will have opposite muscles that do and support each of those movements. So, if we have a lot of movements in the external rotation position in yoga, which we do, then the external rotation is going to get a lot of love, right? And those muscles might actually

21:59 develop And will probably improve range of motion significantly into that area. But then to me, I'm like, well, how do we create balance in the body? Because that's what yoga is all about is creating balance, not only just in the body, but the mind, the emotions, and, of course spirituality, if that's important to you, but ultimately, you would need to do the opposite, or at least balance out, the movement counter to external rotation, which would be internal rotation.

22:25 So, internal rotation is something that is it's actually not super difficult. There's certain ways in which you can explore but it is a little bit trickier to explain to people. So let's see how I go on the podcast, right? So for those of you that don't doesn't know what it internal rotation is, its when you're over your thigh bone starts to rotate inward.

22:43 Like you're drawing your inner thighs backwards, right? That kind of action. If your legs are straight, your toes are moving towards each other. If your knee is bent, then your leg is moving out to the side or your foot is moving out to the side.

23:01 That's what internal rotation is. So basically, if you're able to do, you can lay on your back, or otherwise, you can just visualize this, right? But if you lay on your back, okay? And you bend one knee to 90 90. So your right knee, let's just say stacking your knee over to your hip And then your foot is flexed and you're just creating like a 90 degree angle with your leg. Okay, this position here is a little bit easier to explore that internal rotation because

23:28 you're not going to be fighting against gravity. And you have a bit of a leverage point and you can also see what's actually happening. So I would encourage someone to I'm just going to talk to you guys as I'm talking to you and not like uh like in a class just so that you know, it's a little bit easier for you guys to follow along but ultimately normally I would get people to engage the belly.

23:47 You know, probably keep. Q a few other things just to kind of provide some stability in their body. Maybe I get them to keep their left leg drawing down into the ground to stabilize and then ultimately, I would get them to probably do both movements. So keeping their knee stacked over. Keeping your knee stacked over.

24:04 Your hip start to move your foot out to the side. Which would be internal rotation. Right? And then moving back to Center, maybe they go the other way. But in fact, I usually just try to get people to go back to the neutral, or the position, where your foot on the bottom of your feet, are both facing the same direction and then getting them to do it again, right?

24:28 So you basically go from this neutral position and you continue to, you know, sweep the outside of your foot towards the side, right? So you're curating, this torquing action or this rotation Action in the ball and socket of your hip. Which should be easier to explore because there's no gravity here.

24:49 I mean, you're using a little bit of muscles to support your leg, of course, but it allows an opportunity for people to be a little bit more curious about the movement within their hemp, which is internal rotation. And, you know, you can talk about in such a way like I would, which is Laying on your back, bringing your knee up, almost towards your chest.

25:10 So that your knee is sitting on top of or stacking over your hip, bring your leg up. So it's parallel with the ground and flex your foot. Pull your lower belly in and ground down through your left leg to stabilize your body from here. Take an inhale.

25:28 And then as you, exhale sweep, the outside of your foot towards the outside, without changing the position of your knee over your head. So the only part of your body, that's actually visually moving is just your lower leg.

25:42 It's like, it's sweeping out to the side. Almost like a windshield wipers washer and then coming back to Center and just feeling that resistance or feeling the tension that you might notice inside the hip joint. So this movement here is not a movement that we do too often, especially in yoga. But for today's class, I really want us to explore and learn a little bit more about what your hip can do. And this is one of those movements. So let's do a few movements here

26:09 as we're inhaling, we come back to Center and as we exhale, we allow that outside of the foot to kind of move to the right. Keeping that knee stacked over the hip. Coming back to Center and then just do a few more. And like I said, before, with the spine, is usually say something like this. How's your foot is reaching out to the side? I want you to hold it there for just a second and just notice and be curious about this end range of motion of your hip. Might be an area that you're not

26:39 familiar with. That might be new, which will be just be curious with it. Right. You might feel some slight discomfort or maybe you just notice some tension, some tightness, okay? And then just release it and come back to neutral, and then just do that, a few more times, close your eyes, really tune into that Sensation that you notice in your body.

26:57 Okay, great. And then usually what I do to just counter that movement just so I can show you the finished of part of this little sequence as then I'll get them to bend their left knee and then get them to go into external rotation of the right leg and basically go into a figure four position. So I just got them to do a whole bunch of internal rotation right to explore that.

27:18 And then I usually get them to go into a figure for Pigeon on their backs. Then the now they can open up the external rotation to kind of create that balance again. So those are two examples of talked about the spine and talked about a few movements in the spine.

27:32 And then I talked about the hip a particular movement in the hip that is not super common and the language again that I used was. It was not super complicated, right? I used a lot of just, you know, rotation parallel, you know, 448 English native speaking people that language should work pretty well, right? Obviously some terms might not translate and you know, you do your best.

27:54 I've taught this class. Or both of these classes a few times and demoing definitely helps for the visuals. But you know, the language is always really more specific on helping people to just feel into the area of the body and becoming more aware of what's actually happening.

28:11 Right? Because seeing someone do this and actually doing it is not going to necessarily translate that same type of depth of awareness and connection to their own body. So, hopefully, this was helpful to get curious more, but ways, in which, you can share yoga in a way to help people become more aware of their own body without using anatomical terms and kind of, you know, using jargon and all this stuff. But also allowing yourself and you know what? The best way to do this actually

28:42 is to actually do it in your own body and then just communicate to yourself like, literally Q yourself. You know, someone up here if you want to use these examples that I gave you with the spine or the hip right? Just go into the positions and Q it in such a way that you're talking to a room full of 20, 30 people, right?

29:02 How would you say this what makes sense, right? Because in that way, Hey, you know what you practice is going to work. Usually better in real time and to be honest, that's what I've done. Even though I know the body and understand the movements and all that stuff. Like, I don't just kind of go up and wing it. I prepare myself, you know, I think like what's the best language?

29:22 What's the best way that I can say this? So that people understand right? And sometimes, the easiest thing to do is to just say all the terms and things that, you know, but what's really harder is to say it in a way that's very Very simple, right? There's a Albert Einstein quotation which I forget exactly what it is but it goes something like if you can't explain it, simply then you don't know it well enough. Right?

29:50 So, ultimately, I think, teaching yoga and providing anatomical awareness is such a beautiful thing and it allows more compliance. More receptivity to the movements in the things that you're doing. And it also allows people to feel more connected to them body and also you, in fact for myself, someone who's obviously an anatomy person prior to being a yoga teacher, I was very much a drawn to teachers, who knew about the body because I could tell the way that they were communicating, they would say

30:21 certain turn certain words and I was like, oh this person, you know, they're really, you know, they're really tuned into the human body and the movements of the body, it's really nice. You know, It's attractive. So if that's your style not something that you like that, I would encourage you to continue to do that. Practice that find the language.

30:37 That works for you test it out, right. I've I'm communicating to you a few examples that I've done but you know I've had to teach the class A few times to see what works and what doesn't work right and get feedback and ask like how was that was confusing what might have been helpful and from there it just gets refined and refined gets easier and easier and then all of a sudden, now you can do exactly that which is teach you. Agha and provide people with

31:01 some awareness to their own body. So again, I hope this episode was helpful, was definitely fun for me to talk about it and even trial out communicating to you in your ear and a way to see how it translates. I'm also curious was this helpful for you, if it was, let me know, you know. You can send me an email at podcast at going pro yoga.com. And, you know, give me some feedback. I'm always curious to know how this stuff goes. I see that people, listen to the

31:27 other episodes, but don't always get a reach out to know, 100%, if it translates. Oh, you're that person that wants to give me that feedback. I love it because feedback is the way that we grow positive negative, or neutral.

31:39 So, thank you so much for tuning in today and I hope you have a wonderful day and will speak to you next week. Take care. All right, before you go let me just tell you about the going pro, yoga.com platform. So right now you can go to going pro yoga.com and check it out for free for seven days where you can actually learn more about yoga in the ways of alignment queuing sequencing yoga Anatomy. So that if you've done a 200, our teacher training, and you want to continue to learn

32:06 practice and grow. This platform is definitely for you, so I definitely suggest checking it out going pro yoga.com right now. You can try it out for free for seven days. All right, before you go let me just tell you about the going pro, yoga.com platform.

31:52 So right now you can go to going pro yoga.com and check it out for free for seven days where you can actually learn more about yoga in the ways of alignment queuing sequencing yoga Anatomy. So that if you've done a 200, our teacher training, and you want to continue to learn practice and grow. This platform is definitely for you, so I definitely suggest checking it out going pro yoga.com right now. You can try it out for free for seven days.