Podcast #140 - svādhyāya, self study

Jivamukti Focus of the Month: 

https://jivamuktiyoga.com/fotm/svadhyaya-self-study-remembering-who-you-are/

Playlist for this practice is an old one from the days, inspired by my mentor Narayani: 
https://open.spotify.com/playlist/3MKrBB5Qg0oCoxPAVfeSBu?si=32c541b4f6994327

 
Patreon: https://www.patreon.com/yogastickler
Socials: @yogastickler

TRANSCRIPT:
So there's no need to do uh like a call and response today. I'm just gonna see it through and once you've got the hang of the melody, Join right in even if you're not sure what is being said. Or what it means. That's okay. You can just You know, on one level like just observe that process of maybe at first a little trepidation or a little resistance evolving into more of a sense of confidence and confidence and you know, just kind of watching the insides move as the as the process unfold spray.

08:47

Sita Ram, Sita Ram, Jaya Jaya Sita Ram
Sita Ram, Sita Ram, Jaya Jaya Sita Ram

To whatever extent just allow the echo of the Mantra to linger, as long as you can still hear. Whether or not the melody starts to fade a bit in the mind. You can start to bring more attention to the sound of the breath. And then, on purpose, start to increase the volume of the sound of the breath. So inhaling and exhaling through the nose, but start to lightly constrict the vocal cords. So it starts to produce a soft whisper sound at the back of the throat. Almost like when you hold a seashell, Up to your ear and it sounds a bit like the ocean wave. Ujjayi breathing. And then open eyes come forward onto hands and knees and press back to downward facing dog.

15:44

We have a saying. We have a saying that goes way back in the Jivamukti lineage and the saying is “Repetition forces the magic to arise.” That something about repetition either of Mantra or of āsana because Asana is kind of a form of Mantra for the body, you could say. Uh, That, that something in the repetition contains that sort of magic alchemical ability to transform us inside and out. And of course, like at first, at first, we might not know exactly why we're doing it, or exactly what it means or exactly what we hope to get out of it. Walk the feet forward towards the hands and fold forward over the legs. I I even remember sitting in my first Jiva mukti yoga class ever chanting to śiva /shiva . Not knowing what I was saying or why I was saying it or if I should be saying it or what was going to happen to me, if I said it right. And yet, there was there was that moment of um of just allowing myself to be in the experience, regardless and of of just being receptive to, to whatever this experience might be, right, and same with āsana, right? Like at first you might be asked to sort of do Shapes or put yourself in, you know? A Twist or put yourself upside down or put yourself into all of these particular? Predicaments and not exactly no you know what's going to happen or why you're doing it or Etc, right? So there is that little Moment of having to take that leap of faith so-called right. Before you even know what the result of it is going to be. Okay, separate the feet. Bend the knees come into a deep squatting position, hands together at the center of the chest squat down. And then even you might be seeing some sort of result, but maybe it's not what you anticipated seeing, right? I I came to yoga on my first day for More flexibility. I wanted more flexibility. But what I got from From the Practice or what I started experiencing through the practice was so much different than the reason I entered the room.

19:28

Bring the hands down to the floor, raise the hips up and fold forward over the legs, bring the feet and legs all the way together. Hands on the waist lift all the way upright to a standing position. And then there's that magic phase where, like boredom starts to arise like, I remember at a certain juncture in my yoga practice, I got so. Terribly bored about Sun salutations in particular. I was like, oh my God. Do I have to be doing sun salutations my whole life? What's going on, right? I think boredom is actually incredibly important juncture in our yoga practice, because boredom is just before, like where Mastery arises right. So, anyway, whatever. Whatever, you're thinking, whatever you're doing, however, that resonates you with you Sun salutations. Here we go. Inhale, reach the arms up. Overhead hands press together. Exhale fold forward. Hands to the floor beside the feet. Inhale look forward to prepare. Exhale hub step or walk back Chatturanga

20:46

Inhale upward facing dog. Exhale downward facing dog. Good breathe. Breathe out. Inhale. Exhale. Inhale. Exhale. Three, inhale. Exhale, four. Inhale. Exhale, bend the knees look forward. Inhale, hop or step feet to hands. Exhale, fold forward. Inhale, stand up. Reach the arms up. Exhale, release the arms alongside the body again. inhale, reach up hands. press together. Look up. Exhale fold forward. Hands to the floor. Inhale look forward. Exhale hop step or walk back? Inhale upward facing dog. Exhale downward facing dog breathe. Breathe out. Inhale. Exhale to breathe in. Um, breathe out. Inhale. Exhale. Breathe in. Breathe out, bend the knees. Inhale, hop or step feet to hands. Exhale, fold forward. Inhale, stand up. Reach the arms up. Exhale release the arms, inhale, reach up urdva hastasana. Exhale fold forward hands to Earth. Inhale prepare look forward. Exhale chatturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Exhale one, inhale. Exhale. Inhale. Exhale, three.

23:12

Inhale. Exhale, four. Inhale. Exhale, bend the knees inhale hop, or step feet to hands. Exhale, fold forward. Inhale, stand up. Reach the arms of overhead. Exhale release the arms, inhale hook thumbs, reach arms up in Arch back. Exhale, bend knees swing arms behind lace the hands together, fold forward.

23:43

Inhale hands touch down. Step the right foot back. Look forward. Exhale downward facing dog. Inhale plank. Exhale chatturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale plank. Exhale, knees. Chest chin to the floor. Inhale, slide forward Cobra. Exhale tuck the toes. Sit back towards the heels. Then extend the legs downward dog. Inhale step right foot forward. Exhale, left foot next to right foot fold forward. Inhale, bend knees, hook thumbs reach up Arch back straighten legs. Exhale, bend knees swing arms behind lace the hands together and fold. Inhale hands down, left foot steps back. Exhale. Inhale playing. Exhale chatturanga, inhalee upward, exhale downward. INhale plank. Exhale, knees. Chest chin to the floor. Inhale slide forward into Cobra. Exhale, tuck the toes. Sit back towards the feet and then extend the legs downward dog. Inhale left foot steps forward. Exhale, right foot. Next to left foot fold forward. Inhale, bend knees, hook thumbs reach up Arch back, straighten legs, at the top, exhale stand up and release the arms, inhale hook thumbs, Reach arms up in Arch back. Exhale, Bend knees arms behind lace, the hands together and fold. Inhale hands to the floor. Step the right foot back. Look forward. Exhale downward facing dog. Inhale playing. Exhale chatturanga. Inhale or exhale, inhale plank. Exhale, knees, just and chin to the floor. Inhale slide forward into Cobra. Exhale, tuck the toes. Sit back towards the feet and then extend the legs downward dog. Inhale. Right foot steps forward Exhale, left foot next to right foot fold forward. Inhale bed, knees hook thumbs reach up Arch back. Exhale, Bend knees swing arms behind lace, the hands together and fold. Inhale hands to Earth, step left foot back last times.

26:33

Exhale downward facing dog. Inhale playing. Exhale chatturanga. Inhale upward facing. Exhale, downward facing inhale to plank. Exhale, knees. Chest chin to the floor. Inhale slide forward. Exhale, tuck the toes. Sit back towards the heels, then extend the legs. Inhale left foot steps forward. Exhale, right foot next to left foot folding forward. Inhale, bend knees, hook thumbs reach up Arch back, straighten legs, at the top, exhale stand up and release the arms. Separate the feet about, you know, four or five inches apart or so still narrower than the outer hips hands on your waist. Inhale, lift up the chest and arch back.

27:34

As you exhale fold forward, go ahead and bend the knees reach down, grab hold of the big toes, keep the knees bent keep the grip on the toes but look forward. Imagine you're actually trying to lengthen the front of the abdomen against the top of the thighs for a moment. And then as you exhale, fold forward, head goes down. So, there's a principle of yoga practice called svādhyāya which means self-study. Not only studying the higher teachings but studying yourself, studying, right, studying your own sort of inner process inner workings including whatever Is coming up while you're practicing or studying, right? Excitement, boredom distraction obstacles studying the process of practice. Inhale look forward. Slide the palms of the hands underneath the soles of the feet. Exhale fold forward. Head goes down. And then, You know, in yoga practice. This, the the yoga teaching, say, you know, sā tu dirga kālā over over must be practiced over a long period of time.

28:57

To experience the result. They don't say how long of a period of time. So we just keep going. And he'll look forward. Exhale hands on your waist. Inhale lift all the way upright, exhale feet and legs together arms alongside the body. Bring the hands together at the center of the chest.

29:21

Lift the heels of the feet high up lift High up onto the balls of the feet. Reach the arms up. Overhead hands. Stay pressing together. And then feel how by reaching the fingertips, one more centimeter up to the ceiling. You could lift the heels, even higher than they were lifting on their own.

29:41

Now keep the upper body as vertical as possible start to float the hands towards Heart Center as you bend the knees. Coming into like a tiptoe squatting position, so heels are lifting. You're sitting towards the heels towards noises as upright as possible. Yes. Go to open the knees wide to the sides. Place the hands onto the floor. Shoulder width distance or even a little bit wider lift than the knees high up, the backs of the upper arms and then squeeze the arms with the knees. bakāsana. Hands are flat on the floor. Unless If you can do fingertip crow pose, I should be in your class actually. But, Practice one foot at a time, both feet at a time. Hop or step back chatturanga. Inhale upward facing dog. Exhale downward facing dog, inhale. Right foot forward. Warrior one. Exhale, open hips and arms to the side. Inhale straighten, right leg. Exhale, reach to the right for triangle, trikonasana. Right hand down. Left arm up.

31:29

Cut inhale lift all the way upright. Exhale, bend the right knee. Warrior Two, hold one. To audible breathing breath, becomes the Mantra. With your inhale straighten the right leg, exhale. Bend the right knee, place, the right hand down outside of the right foot. Reach the left arm all the way over the left ear for extended side angle And turn the chest. Three. Nice. Keep anchoring the back foot down strong. Inhale, touch both hands down. Exhale, start to straighten the front leg. Inhale head and chest. Lift look forward. Exhale to fold forward. Inhale, Bend, right knee. Exhale step back downward facing dog. Inhale left foot forward vira badrasana one, reach all the way up. Exhale, open hips and arms to the side. Inhale to straighten the left leg. Exhale. Reach to the left. For trikonāsana, triangle. Right arm. Reach is straight up and breathe.

33:19

I had noticed. Notice when the mind gets distracted, what distraction Does it tend towards? Notice when the when the voices in your heads start talking to What are they saying? No, especially when we meet an obstacle, right? Is there Is there a scolding voices there, a encouraging voice? Like what, what's even in there before? We can start to sort of change our patterns, we have to know, kind of what exists there. First in that space, inhale, lift all the way upright. Exhale Bend the left knee Warrior Two hold. And then, Either one, one thing that helps is Mantra right? If uh if you need to refocus the mind that you could bring the melody of the Mantra back to mine or at least bring the breath more to the Forefront of the mind so much so that it starts to kind of push the other thoughts out of the way.

34:22

Inhale straighten the left leg. Exhale, bend the left knee, place the left hand outside of the left foot right, arm, reaches up and over Yeah, let's take it all the way over. That's it for Inhale, touch both hands down. Exhale, straighten. The front leg. Inhale, halfway lift look forward. Exhale fold forward.

35:11

And with your inhale, Bend, the left knee. Exhale step back downward facing dog. Good. Come forward. Into a plank. Bring the legs and feet together. Shift onto the right hand. Outer edge of the right foot for side. Plank left arm reaches up. One good. Squeeze, the inner legs, flex the feet to.

35:32

Yes. Three, inhale, left hand touches down. Exhale, shift onto the left side, vasistāsana right arm reaches up one. Breathing for two. Inhale, plank, exhale, knees, chest, and chin to the floor. Inhale slide forward into cobra. Exhale, tuck the toes. Sit all the way back towards the feet and then extend the legs downward facing dog.

I'd bend the knees look forward, inhale up our step feet to hand. Exhale to fold forward. Inhale, bend the knees, reach the arms up cheer pose. Exhale, stand up. Releasing the arms. Turn to the right hand side. Open the feet wide, apart wide shuttle. Yes, turn to your right.

36:42

Prasarita padattonāsana: Open the feet wide apart, turn the heels a little bit wider than the toes hands on your waist, inhale, lift up the chest and Arch back. Exhale, fold all the way forward place. The hands onto the floor between the feet. If it's tough to reach the floor, you could take the feet a little wide or apart or you could put hands on blocks or both of those things. Let the weight of the head go down in the direction of the floor. Go ahead try to charge up the muscles of the upper legs. But with your inhale lift your head. Look forward. Walk the hands just a little bit more forward so that the wrists are under the shoulders more. So look at this face between the hands and move. The left hand to the center of that space. Right hand on your waist. Now take care to keep the shape of the legs, the same, even as you start to twist to the right side. So notice how the inner left thigh. It may try to drop towards the floor a bit, you from inside your body, you can push the inner left thigh more towards the windows to counteract that tendency Option to reach the right arm up. Feel how by pressing the left hand down into the floor. You could encourage even more of a twisting action across the midsection Bring the right hand down to the floor, where the left hand just came from Left hand in the waist and again. Try to keep the weight in the feet and the legs, even even as you turn It might even require pushing the inner right thigh, a little to the right option to reach the left arm up. And then feel how by just pushing the right hand straight down into the Earth. You could twist a little bit more with any luck. Good. Okay, both hands to the floor. Bring the hands onto the waist. Inhale, lift all the way upright Arch back a little. Exhale, fold all the way forward again. Reach out, hold on to the ankles. Pull up on your ankles to pull the crown of the head down in the direction of the floor and breathe. keep hold of the ankles inhale look forward. Keep hold of the ankles as you exhale bend the right knee shift the hips to the right a bit. Keep both feet flat on the floor. All toes are still facing the side wall. Inhale, come back to the center, exhale, bend the left knee, but keep both feet as is don't change the feet. Inhale Center. Exhale, right side. Try to link your breathing in your movement inhale Center. Exhale left side. Inhale Center exhale, right? Inhale Center. Exhale left. Inhale to the center, place the hands on the floor. This time as you exhale, bend the right knee shift hips to the right. But this time, Flex the left foot up towards the ceiling. Yeah. Using your hands. Inhale, lift back up to the center. Back up. Onto both feet. Exhale, bend left side. Inhale to Center. Exhale right side. Inhale Center. Exhale left. Inhale Center. Exhale. Right. Inhale lift to the center last times. Exhale. Inhale to the center, exhale, soften the knees. With an inhale hop or step the feet together. Line up the fingers at the edge of the mat that's under your face and line up the heels at the other edge of the map. If it's difficult to press the hands and the feet down into the Earth, put a block under each hand. Now, with your inhale, lift the right leg directly to the right side with the right foot flexing. Side leg lifts. Yay, one. Breathe, I know. This is one of those ones that I like, you don't love it. But the more you learn really you're like well, it's the only Kind of thing that gets us into that special special spot. Okay, really stop. Lift the left leg to the left side.

42:09

I had exhale release down now, you could keep it the same or if you want it to be a little bit more intense, you could grab hold of the right big toe, you'll get Tola. Inhale, lift the right leg to the right side. Again, either same variation, or with the toe lock To keep breathing. And with your exhale, release, inhale left leg to left side. Breathe. Exhale, release hands on the waist, inhale lift all the way upright. Exhale, turn to face the front feet and legs together step forward. Inhale, bend the knees, reach the arms up. Exhale hands to the Earth fold forward, uttanasana Inhale, halfway lift to prepare. Exhale Hopper step back. Inhale upward facing dog.

43:31

Exhale, downward facing dog. Inhale. Step the right foot forward between the hands. Exhale, lower the left knee down. Bring your hands onto your waist, lift the torso, upright. And then, we're actually going to take the, uh, right foot at a little bit of an angle to the right side. Not all the way to 90 degrees, because that's going to throw off some other stuff. But, you know, off to the right as much as you can. And then send keep the Torso upright, send the hips towards the right heel. So the hips are going forward and down. Notice the tendency sometimes we grip in an effort to keep ourselves out of the deeper Sensation of it.

44:23

See if you can let go into it a little bit. Letting gravity do the work.

44:33

Okay, uh, bring your hips back over your left knee, and then go ahead and straighten out the right leg all the way. You can flex the foot or if that's uncomfortable on your knee, you can turn the InStep of the foot in and down to the floor. Reach the left arm up.

44:53

And then, as you exhale, take that side. Bend all the way over to the right side.

45:12

I lift all the way up, right? Hands on the waist. Bend the right knee set, the right foot on the floor. Bring the right foot forward first and then place the right knee down. Left me steps forward. Left foot steps forward, rather step the foot a little, and a little bit of an angle, not all the way to 90 degrees.

45:35

And then let the hips go forward and down towards left heel. Keep the chest as upright as you can. Keep both shoulders facing as much forward as you can.

45:50

And again, notice if there's gripping in places that don't need to grip, see if you can let it go. Okay, and then shift your hips back over your standing knee, straighten out, the left leg, you have choice with the foot, but make it a conscious choice. Either way either left foot flexes to the ceiling or in step of the foot down, especially Like if your knees hyperextend in this direction, might be better to put the foot down.

46:17

Reach the write arm up. Side. Bending. But he keep turning the chest towards the windows tip of the nose towards the windows. So it's really a side. Bend eliminate any sort of forward bending aspect.

46:38

Good lift all the way up. Bend the left knee. Step the left foot forward. And then step back to downward facing dog.

46:55

With your inhale. Come on forward to a plane. Exhale. Inhale upward facing dog. Exhale downward facing dog. Lift high up onto the balls of the feet. Bend the knees look forward, past the hands and hop all the way through to sit down. And then actually, let's turn to the right side again and open the legs wide to the side.

47:27

That way. For those of you that want a little extra padding under the heels, you can have the heels on the yoga mat. Flex the feet. Go forward oopavista, any variation for now, either holding feet or ankles or reaching the arms forward.

48:03

I lift all the way upright to a seated position. Bend the left knee set, the left foot against the right in her leg but keep the hips more on this. Kind of open shape. And, Go ahead and fold forward. Like the straddle forward fold only with the one knee bent, so just go straight forward.

48:27

Again.

48:47

Lift all the way upright. Turn the center of the chest towards the left knee. Like you're taking a little bit of a Twist here. Now, reach the right arm. Sorry, left arm way up. And take a side Bend towards the extended, right leg left hand might find the foot or you could use a belt to grip, the foot or reach in the direction of the foot.

49:12

Visualizing the hand, reaching the foot eventually.

49:32

I lift all the way upright to a seated position. Extend, the left leg out, bend the right knee, right foot against the left inner leg and fold straight ahead. Like almost as if the legs were still in a straddle position.

50:08

Lift all the way up, right? Turn the chest towards the right knee as if you're taking a little bit of a Twist here but then, oh my God, Psych reached the right arm, all the way up and over for a side Bend.

50:46

I lift all the way up, right? Straight in the right leg out. Bend the left knee again. Now you could, you could have have the leg, the same shape. We did the first time, or if your knee is up for, you can take half Verasana. Similar idea turn towards the left leg at first.

51:08

If you'd like you can even slide the right hand underneath the right thigh and hold the opposite, ankle reach the left arm all the way up and over.

51:24

Yeah, so maybe do the first one again. Yeah. It's coming. Don't worry.

51:43

And slowly lift all the way upright. Pick up that lesbian set, the left foot on the floor first and then straighten it out. Right knee into the chest. So again, you can take the original shape of the leg or if you're going for half virasana, the foot is going to go behind Turn towards the right leg turn like you're taking a little bit of a Twist.

52:09

Uh, left hand could hold right knee or you can reach underneath and then take your side, Bend, go into your side. Bending

52:33

I lived all the way upright to a seated position. Hic up the right knee, right foot on the floor. First, And then straighten the right leg out. One more oop-a-viso only. We're going to change it a little bit. So for this one first, I'm imagining that I'm pushing my legs down into the floor.

52:53

I'm heavying my legs into the floor and then second, Your heels, they're not going to actually move but I'm pretending that I'm dragging both heels back towards the wall behind me. So I'm sort of waking up the outer upper outer leg. Sometimes a little too much. I'm waking up the upper outer legs in this one.

53:13

So press the legs down, drag your heels back. Like you're trying to pull them back behind you and go forward, but keep those two actions going. Having the legs dragging, the heels back against the resistance of the floor, or the sticky mat

53:41

Lift all the way upright to a seated position. Bend both knees into the chest. Open both knees out to the sides. Let's try something, a little unusual, feed your hands, under your ankles and Even though I can't totally hold my InSteps, I'm almost trying to hold the InSteps of my feet that makes sense.

54:02

Don't go forward for this one. In fact, if anything try to lengthen out of the lower back a little bit, Now. Push your ankles down into your hands, feel how that makes the knees. Go down, even more. And then, the hands are like, pulling back on the ankles. So, my hands are pulling my feet.

54:21

My feet are pushing my hands. My hands are pulling my feet. My feet are pushing my hands. And then relax for a moment. Try that again, pull with the hands, push with the feet, pull with the hands, push with the feet, pull with the hands, push with the feet.

54:41

Relax. Get your hands out from under there. Now, try even without your hands being under there, try to make the same action in the legs. So, I'm activating those outer hip muscles and urging the knees down to the floor with my, with my muscles with my activation. Yeah, do you feel it?

54:59

The similarity? Yes happening. Okay good. And then go ahead and go forward. But keeping that outer leg activation going.

55:20

I'd lift all the way upright to a seated position. Turn to face the front. Cross the ankles lift up whatever can lift up and make your way back to downward, dog. You can move through a chaturanga up dog. If you like,

55:49

The inhale, step the right foot forward Warrior one. Exhale, open hips and arms to the side. Inhale, straighten the right leg for a moment. And then, as you exhale, bend the right knee, place the right hand on the in the step side of the right foot. Left arm reaches straight up.

56:17

Push the Right shoulder against the right knee, in an effort to help, open up the hip and memorize that feeling a little bit. Move your hand about one hand's length, distance back from where it is now. So the fingertips of the hand are slightly behind where the hand just was, Keep that feeling of pushing your shoulder against your knee, but start to straighten your right leg.

56:43

Keep pressing the arm against the leg, arm against the leg, arm against the leg. So so you're using the arm to almost help open up the inner leg there.

56:59

Bend the right knee again. See if you could bring like the forearm down to the floor. Or a block. Or a block. And then try to straighten the right leg. Whatever the results might be right. However you Writing no attachment to the results. Oh, Oh my goodness. Okay, bend the right knee hands to the floor plank pose.

57:32

Exhale chaturanga. Inhale up. We're done. Exhale, downward Dock. Oh, inhale left foot forward. Warrior One. Exhale open hips and arms Warrior Two. Inhale, straighten the left leg for a moment. Exhale! Bend the left knee. Left hand. The inside of left foot, right? Arm reaches straight up. So again, try to connect with that experience of pushing the right arm back against the right leg.

58:10

And as you push the arm against the leg, also try to tuck the left hip crease more underneath you Now, move the left hand back about a hand's length, distance, or so, on the floor. So, fingertips are behind where the heel of the hand just was and then lean your arm against your leg.

58:28

As you go to, try to straighten the leg, even if the leg doesn't straighten all the way. Stay more in the connection between arm and leg than whether or not the knee straightens, right. Could bend the left knee again. See if you could maybe bring the forearm and elbow down to the floor or even to a block, push your forearm down and then try to straighten your Or at least moving in that direction.

59:01

Is.

59:08

I'd bend the left knee. Hands to the floor, plank poles. Exhale chaturango. Inhale upward down. Exhale, downward Dock. Do you know how to do that? Standing compass one? What do you know how to do the standing compass? Where you All right, if I talk you through it, A little bit, okay?

59:37

Everybody bring the knees to the floor. Okay. Step the right foot to the outside of the right hand. Yeah, your on hands and knees step the right foot to the outside of the right hand. Swing the left foot a little over to the right side so that you're left.

59:57

Shin is at a little bit of an angle like a kickstand. Yeah like that perfect. Now thread your right arm underneath your right leg and press your hand flat into the floor. Next to your right foot. Lift the right heel. Up with your left hand. Hold your right. Foot.

01:00:17

And then start to raise the right foot up off the floor. Work towards extending the right leg and looking under the left. Armpit Or standing. Compass preparation.

01:00:39

Otherwise known as pretzel Asana. No, just kidding. Okay, step back, hands and knees. Let's try the other side. I, Step the left foot outside of the left hand. Swing that right foot in it. A little bit of an angle. So your back back leg is supporting you. Thread their left arm underneath, the left leg pressing, the left hand, down into the floor.

01:01:05

Right hand reaches across and holds the top of the left foot, start to peel the left heel away from the floor. Yes. And then go ahead and start to extend. The left leg is you turn the chest, turn the chest.

01:01:24

That's a good one, okay. Release that hands to the floor. Uh, child's post.

01:01:39

Okay, we're gonna move into inversion practice now. So, um, if you would like to make your way to the wall, you're welcome to If you're having trouble finding space, let me know. I'm happy to help people kind of nudge in. We're going to be practicing all three active hand active, Inversions it's my first day.

01:02:04

I can't think of the word all three active, inversions, meaning, handstand Farm Stand and headstand. Just try not don't be on this wall with the camera or that wall with the thermostat but all everything else is up for grabs. Okay. Yeah. Okay. Hand stand first up. Handstand starting a downward dog.

01:02:28

Starting it downward dog. Yeah, you can do it here. Yeah, start it downward dog. That's all. So this in essence is a handstand of practice because you're balancing on your hands. When you're ready to make it a little more thrilling, you can practice lifting, the left leg up. And if you're ready to make it even more thrilling, you're having a very adventurous day, you can take some very light and small hops to practice.

01:03:06

No, practice with the other leg, too. I saw that. Yeah, even if it feels so awkward, try both legs.

01:03:37

Okay. Uh, Finishing up heads finishing up handstand, moving into forearm standing practice, pinchamira Asana, start with the elbows on the floor. That's it. Same idea, you can be in a down dog, with your elbows down. Or if you're feeling adventurous, you can start to raise one leg up. Or take some hops.

01:04:46

And then lastly, moving into head standing. Sheer shasana class the hands together. Head behind the wrists. Lifting the knees up feet can stay on the floor, of course.

01:05:06

It's all part of the process.

01:05:15

I haven't quite been able to put my finger on it yet. But I have a strong suspicion that Or self-study requires. A sort of longer. Form relationship with whatever it is. We're studying, right? It's nearly impossible to do self-study when Everything is coming at us, so fast and short, you know, headlines and Tick Tocks, and everything's getting sort of kind of shorter and less and more compact, right?

01:05:56

But I think in order to truly entertain this idea of swadaya of self-study, one needs to be engaged in a in a longer term study of either Asana or For me, like Sanskrit or you know, I've been more and more interested in Reading longer and longer form journalism, going back to reading books so that I have that more in-depth.

01:06:25

Length of study with the material.

01:06:35

Okay, go ahead and make your way towards Child's pose.

01:06:57

And then press back downward facing dog. Inhale plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale to play. Exhale. Lower all the way to the floor. Arms, alongside the body. Inhale, lift up. Shal of Asana.

01:07:44

To exhale release on down. Bend the knees, reach back catch, hold of the ankles, inhale lift on up, head chest, and knees Don uras. No one.

01:08:10

Exhale slowly release down.

01:08:20

Again, bend the knees. Reach back catch. Hold of the ankle inhale lift up head. Just knees. Done your Asana.

01:08:41

Scale release on.

01:08:48

Place the hands, either side of the chest, inhale, lift forward, and up into upward, dog. Exhale, go back downward dog. Inhale lift high up onto the balls of the feet. Exhale, bend the knees look forward. Past the hands hop all the way through to sit down and then lay down on the back.

01:09:14

Place the feet onto the floor. Lift the hips up. Interlock the hems behind the back into one fist.

01:09:45

Separate the hands, release the back down to the floor. Place the hands on the floor, either side of the head for ordavirusana. With your inhale lift on up.

01:10:20

Into the chest slowly release down. Keep the feet grounded on the floor.

01:10:34

Second time, place the hands on the floor, either side of the head.

01:10:41

Inhale lift on up. Order that on your Asana.

01:11:00

Into the chest slowly come down. Keep the feet grounded. One more. These hands and feet. And inhaling lift on up.

01:11:38

Chin to the chest slowly come down, hug the knees into the chest.

01:11:54

Of course, it's a good idea to meditate and we always say, you know, kind of like do what is feasible, right? Do five minutes Five minutes is good. If you only have five minutes, do five minutes, but of course Results of meditation. Come over. A long interaction with meditation over a long period of time.

01:12:34

Bring the knees over to the left side of the body. As you look to the right.

01:13:09

Bring the knees up to the center knees over to the right side.

01:13:37

Knees up to the center, come on up to a seated position sit all the way upright. Straighten the legs forward out in front of you, Flex, the feet, sit up tall and fold forward, posture nasana. Seated forward fold.

01:14:23

Even with some of the Asana. Right. Like Um, Sometimes it's like you come into. You know, standing compass and you're like I can't remember the last time I did this one, right? And And the thing is, you know, you do Warrior Two every day so you're like very intimately familiar with Warrior Two but not so intimately familiar with some of the other asanas and sometimes I struggle with that a little bit because even as a teacher I think well like There's, there's Pressures to kind of always keep the sequence new and interesting, right?

01:15:02

And and maybe some of that is an internal pressure. But some of those more difficult asanas, when we really stick to it and really develop a relationship with those more challenging asanas over a long period of time, it produces results.

01:15:23

And even, you know, certain modern styles of yoga kind of You know, increase that tendency towards more creativity. Before there's sort of that, it's kind of foundation with the essential Uh, asanas.

01:15:57

I lived all the way upright to a seated position. You can come into shoulder stand or you could put your legs up the wall for vippery to karani. If you're not sure what to do, let me know.

01:16:18

Yeah, you can do legs of the wall. Let's find you a little wall space. Or um yeah so you can do shoulder stand with the hands on the back. But if you want to go against the wall, there's a wall right there. Okay.

01:18:20

Start to make your way into plow, halasana.

01:18:43

So slowly start to roll down out of it. Coming into fish. A crown of the head to the floor. Arching, the upper back.

01:19:23

With the chin into the chest. Release down. Set up for Chavasana.

01:28:28

We started deepen the breath.

01:28:41

Good to bring some movement into the body.

01:28:56

Moment to stretch or move as you need.

01:29:05

And make your way on up to a seated position.

01:30:13

Thank you all so much for making time for practice today and for all of your attention and your hard work. I'll stay Thank you so much. Thanks everybody.

01:30:27

Yeah, if you want to stay for the Children's standing Workshop. Um also there's a few opportunities to do some of the Philosophical study coming up the last Wednesday of every month. Juggernaut Carrera is teaching us from the yoga Sutras and he's so wise. But so like softly what like like heart precious wise And so we're learning a lot from him, that's that's online.