Podcast #133 - Beyond āhimsa

The theme of the class is based on the Jivamukti Focus of the Month, which can be read in full here: https://jivamuktiyoga.com/fotm/beyond-ahimsa-restraining-and-releasing/

The quote is from the book "Active Hope" by Chris Johnstone and Joanna Macy

Playlist: https://open.spotify.com/playlist/7bBszxMggZWq3HuGLRlhHv?si=1b3ea673518c4425

Connect with me: @yogastickler on all socials

TRANSCRIPT:
00:01
One way you can support my podcast in the following ways if you want to make a donation go to yogastickler.com, click ‘donate now’ and make a donation. if you're enjoying the podcast but you don't feel like you can make a donation right now other ways, you can support me is to write a review on whatever platform you're listening to this on stitcher. Spotify. Apple music. The reviews help get the podcast out to more people. And or you could share the podcast. In the tweet or Instagram story or something about practicing. And that would. Help to support the podcast here, so do whatever you can do to support and I will just keep at this lifelong podcasting project anyway, no it's a joy to do and you know, it's one of those things we're like even looking back on you know, 11 or 12 years or how long it's been.

01:20
Even looking back on it. I sometimes just reflect on how powerful it is to take small consistent actor. Right, so what what just started as do? Posting one. Or twelve years or thirteen years to show for it and you know a lot of. A lot of things are like that whether it's any kind of practice any kind of creative pursuit any kind of work any kind of invention as well as any kind of activism community building these things take time and they take consistent effort to create change so just you know, thinking about that like doing one thing today and then doing one thing tomorrow etc, so consistent. diligent humble effort will lead to extraordinary results and so I'm gonna leave you with that thought and here's your class.

Okay, let's start in downward facing dog, everybody.

02:45
”Active hope is a practice like Tai Chi or gardening it is something that we do rather than something that we. Let me say that again active hope is a practice like Tai Chi or gardening it's something that we do rather. That house.”

03:13
So walk the feet forward towards the hands and fold forward over the legs.

03:22
”It is a process we can apply to any situation and it involves three key steps. First we take a clear view of reality. Second we identify what we hope for in terms of the direction we'd like things to move in or the values we'd like to see express. And third we take steps to move our self or our situation in that direction.”

03:56
Now separate the feet wide bend the knees and come into a deep squatting position with the hands together at the center of the chest. Since active hope doesn't require our optimism, we can apply it even in areas where we feel hopeless. The guiding impetus is intention, we choose what we aim to bring about act for or express.

04:27
Rather than weighing our chances and proceeding only when we feel hopeful we focus on our intention and let it be our guide. So now bring the hands down to the floor raise the hips up and fold forward over the legs. So this version of hope right is one that doesn't ask us to rely on the on that sort of outside circumstances in order to give us hope right it will it relies on cultivating and inner hope that isn't sort of

05:07
That isn't sort of subject to the sort of like day to day absent. And downs and downs now just kidding. I'm sorry, you can tell I feel a little cynical. You know, the the closest analogy that I can find is sort of the way that we sometimes talk about gratitude in yoga.

05:32
And yoga adjacent spaces right the the idea is that. You know, we practice. Cultivating a gratitude that doesn't rely on me getting everything the way that I would prefer to get it right it doesn't rely on me having the fame and the wealth and the health and the, Whatever else we're hoping for in order to feel gratitude, but rather the other way around that.

06:00
I'm cultivating gratitude regardless of the outside circumcision. Okay come up to us getting position bring the legs in the feet together. Hands together at the center of the chest. So then the challenge becomes how do we start to cultivate that sense of hope? What does that sense of hope even feel like and as she says as Joanna basically says even when there's not optimism supporting it even when we don't feel optimistic, can we still cultivate hope?

06:39
So, you know, I I've been sort of struggling, you know kind of trying to find like how like trying to reckon with how to bring about this this feeling of hope even when I don't feel also very hopeful. But remember the key the key is in that passage there.

07:01
It relies on our intention, which has always been. Amazing, you know, a pillar of our yoga practice. So with that guiding intention that hopefully will you know, hopefully hopefully we'll bring us that inner sense of hope that isn't reliant on the outside circumstances. Okay, so setting that intention that intention of what we would like to see in the world or the values we would like to express.

07:42
Maybe your intention comes to you in the form of words, or maybe it's something that's a little bit harder to express in words, but you can bring about a.

08:02
Few.

08:39
Zucchini.

08:53
Passion to. Machines.

09:14
Survey son to need a. Saturday patron passion to. Bug.

09:40
May all be happy may not suffer from sickness may all look to the good of others it may none suffer from sorrow.

09:56
Exhale a full breath out arms alongside the body. Inhale reach the arms up overhead palms of hands pressed together, look up. Exhale fold forward hands to the floor beside the feet. Inhale halfway lift to prepare. Exhale hop step or walk back to general inhale upward facing exhale downward facing dog, breathing.

10:30
Read out one. Inhale. Exhale to inhale. Exhale three. Inhale. Exhale four. Inhale. Exhale bend the knees look forward inhale hover step feet to him. Exhale folding forward inhale stand up reach the arms of overhead hands press together. Exhale release the arms. Inhale reach up hands press together, look up.

11:20
Exhale fold all the way forward. Inhale halfway lift. Exhale hop step or walk back to the rumba. Inhale upward facing dog. Exhale downward facing dog inhale. Exhale one. In you. Exhale two inhale. Exhale three inhale. Exhale or. Inhale. Exhale bend the knees inhale hopper step feet down. Exhale fold forward and inhale stand up reach the arms up.

12:23
Exhale release the arms inhale reach up hands press together. Exhale fold forward hands to the earth. Inhale halfway lift. Exhale hop step or walk back cheddar and go. Inhale upward dog. Exhale downward dot. In him. Exhale one. Inhale. Exhale to. Inhale. Exhale three. In you. Exhale four cm. Exhale bend the knees look forward inhale hopper step feet to him.

13:24
Exhale fold forward inhale stand up reach the arms up. Exhale release the arms inhale hook your thumbs reach your arms forward and up arch the back exhale bend the knees swing the arms behind the back lace the hands together folding forward inhale hands to the floor step the right foot back to lunge look forward.

13:50
Exhale downward facing dog. Inhale plane close. Exhale chaturanga. Inhale upward facing dog, exhale downward facing dog inhale forward into plank exhale lower the knees chest 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.

14:24
Inhale step the right foot forward, exhale left foot next to right foot folding forward. Inhale bend knees so thumbs reach up arch back straighten the legs exhale bend knees swing arms all the way around behind lace the hands together and pulled. In yeah hands down step the left foot down.

14:49
Exhale downward facing dot. Inhale forward into playing. Exhale general. Inhale upward facing dog. Exhale downward facing dog inhale to play exhale knees chest and chin to the floor. Inhale slide forward cobra. Exhale took the toes sit back towards the feet and then extend the legs downward dog. Inhale step the left foot forward.

15:26
Exhale right foot next to left foot fold forward. Inhale bend knees with thumbs reach up arch back straighten the legs of the top. Exhale stand up and release the arms. Good bend and use reach the arms up cheerful. Exhale hands to the floor folding forward. Inhale halfway lift. Exhale up stepper walk back to the wrong knot.

15:59
Inhale upward facing dog. Exhale downward facing dog inhale step the right foot forward, turn the back heel down reach up or your wand. Exhale hands to the floor step back and lower chaturanga. Inhale upward dog. Exhale down. Inhale step the left foot forward, reach up your dress, no one.

16:31
Exhale hands to the floor step back and lower jitter. Inhale upward facing dog. Exhale downward facing dog. Inhale step the right foot forward drops, no one reach up. Exhale hands to the floor step back and lower chaturanga. Inhale upward facing. Exhale downward facing inhale step the left foot forward, reach up your dress, no one.

17:07
Exhale hands to the floor step back and lower chaturanga. Inhale upward dog. Exhale downward dog breathing. And breathe out one in here. Exhale.

17:30
Three inhale. Exhale four in. Exhale bend the knees look forward inhale hop or step feet to hand. Exhale fold forward inhale deeply bend the knees reach the arms up. Exhale stand up and release the arms. But separate the feet about four or five inches apart cams on your waist inhale lift up the chest and arch back.

18:12
See the ceiling. Exhale fold forward over both legs. Grab. The whole toes. And fingers of the. Inhale lift ahead in the chest look forward. And exhale fold forward.

18:35
So notice that this version of hopefulness it doesn't come from like a fake sense of hopefulness, it doesn't come from like a. Like a toxic positivity, like, you know looking for the good even when there's, You know, not so good things happening it you know, that first step is.

18:58
You know, seeing things with clarity, you know with devastating clarity right so really even acknowledging the despair or the grief or the. You know severity of of the of the issue. Right, so again, it's not like a safety fake, you know smart, you know smile even when things are terrible kind of hope right it's the foundation of it is looking at things truthfully.

19:34
Inhale look forward slide the palms of the hands underneath the soles of the feet and exhale fold forward crown of the head reaching out.

20:06
And and that also requires the ability to sit with discomfort right which is something that we practice often in yoga practice, whether that's just comfort in the backs of the legs or whether it's the discomfort. You. Facing you know, some part of our self or facing border more facing overwhelming facing.

20:34
You know, yoga practice is kind of about sort of uncovering those. Almost. Discomfort buttons right what pushes our buttons? Inhale look forward exhale hands on your waist. Inhale lift all the way upright and exhale join the feet in the legs together inhale bend the knees reach the arms up with catastrophes.

21:05
Exhale hands to the floor folding forward liutenous. Inhale halfway lift. Exhale up stepper walk back to the. Inhale upward dog. Exhale downward refute. Inhale step the right foot forward return the back heel down reach all the way up for warrior one. Exhale open hips and arms to the side.

21:37
Inhale straighten the right leg. Exhale reach to the right for triangle treatment. Right hand down the left.

21:49
Hand. In him. Exhale to. Inhale. Exhale three. In you. Exhale four. In. Exhale five inhale stand all the way up front exhale bend the right knee zero dross knit two and a couple three then. Breathe out. Inhale. Exhale to.

22:33
Exhale through. Inhale. Exhale four. In here. Exhale five inhale extend the right leg exhale bend the right knee place the right hand down outside of the right foot and reach the left arm all the way over the left ear for extended side. Breathing. Out. In. Exhale to. Inhale. Exhale.

23:18
In you. Exhale five inhale both hands down step right into a plate exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale step the left foot forward, bureau address, no one. Exhale open its norms to the side. Inhale straighten the left leg exhale reach to the left for triangle left hand down, right arm breathing.

24:01
Breathe out. Inhale. Exhale.

24:12
Exhale three. In you. Exhale four. In you. Exhale five inhale stand upright. Exhale bend the left knee.

24:35
Breathe out. Inhale. Exhale. To inhale. Exhale three. Inhale. Exhale. In you. Exhale inhale sterite in the left leg. Exhale bend the left knee place the left hand outside of the left foot reach the right arm over the right ear extended side angle, breathe in. Breathe out. Inhale. Exhale. To any.

25:21
Exhale three. Inning. Xco. In. Axial.

25:39
Chaturanga.

25:45
Exhale. Now inhale step the right foot between the hands but don't change the back foot. So keep the back foot right where it is all five toes facing straight ahead healed towards the ceiling. Now, as you exhale start to straighten the right leg and hold forward keep the feet the same even if even even if we are used to hopping them back foot in don't do it, right?

26:15
Inhale bend the right knee look forward. Exhale straighten the right leg and fold forward. Good try to breathe with the movement in your.

26:29
Exhale extend. One more time in your vending. And exhale extending. Now keep the back foot as is so again resist the urge to hop it in even though that's what we usually do, stay folded forward both hips squaring forward. So sometimes the discomfort even comes from like resisting the automatic stick resisting the habit right not doing the thing we always do in the same situation.

27:10
Now don't change the overall shape but see if you could almost like stamp the right foot twice as hard down into the floor. And activate the top of the right lid so. A firm up the thigh muscles so that the you can almost see kind of the kneecap like pulling up the front of the leg.

27:40
Inhale bend the right knee. Now you can take that small step closer with the back foot just shortening up the stance a little bit both heels down and again straighten both legs. Even if you don't usually use blocks in this position, go ahead and grab your blocks and put a block under each hand.

28:01
And then come up onto your finger tips all the way up onto the fingertips, mm-hmm lift your head and lift your chest and reach your chin forward with your legs straight and your heels down. So you might notice that even just like reaching the chin forward already makes you feel the back of the right leg even a bit more intensely and even then folding forward, right?

28:27
We haven't even folded forward yet. With your chin lifting. See if you can lift your tailbone up and back. So, you're almost. Trying to like arch the back even though it's nearly impossible in this position. Keep the shape of the upper body the same. Just lift the five right toes off the floor, so the ball of the foot is still on the floor and you want to press evenly between the round ball joint of the it's not a ball joint the round ball of the right big toe knuckle.

29:03
It's it's more of a hinge but anyway nevermind then. I mean, it's kind of neither never mind, let's not get into anatomy right now. Okay. And then um, press the pinky toe mound down as well. I got so distracted by that. Okay. Now, can you press the ball of the right big toe down twice as hard as you previously were?

29:32
Now keep that connection but just relax the toes down but keep that stronger connection between the right big toe mound. Right not the toe but the part that joins the toe to the rest of the foot and the floor. Okay, now grab your blocks and walk or slide your blocks as far forward of your right foot as you possibly can without bending the front knee and then let your head hang between your arms now.

30:04
So it might take a little bit more effort to push the back heel down. You might have to kind of on purpose push back into that back pose.

30:21
And now that we've been here for a few breaths, could you slide the blocks even one more centimeter forward from where they are.

30:44
To put a lock the hands back either side of the right foot move your blocks to the side step back into a plank pole. Exhale cheddar on this. And he'll upward dog. Exhale downward dog inhale step the left foot forward between the hands. Keep the back foot the same exhale straighten the left leg and fold forward good keep the back foot don't change the back foot inhale bend the left knee look for.

31:23
Ward exhale extend to hold. Inhale then the left knee look forward. Exhale extending folding forward, two more inhale bending. Exhale exhibit. Inhale to bend. And exhale extend now stay there and again keep the feet just as they are so just noticing the urge to change your situation, but then don't do it yet and so see if you could stamp the left foot forward and down even harder into the floor.

32:12
So you be good firm up the top of the left leg that's thigh area the quadriceps.

32:33
Okay stop in the left knee step the back foot in a small step closer so that the heel comes down to back foot is at a slight angle now and then restrain both legs and even if you don't use blocks, you're put blocks under your hands. And come all the way up onto the finger tips all the way up fingertips and if you have fingernails come on to the tips of the fingernails and then lift your chin and look forward try to move your chest forward and then imagine you're trying to tilt your tailbone up and back almost like you're trying to arch back like a cow like what we do in cat count now keep the arch in the back, but then lift your five left toes up.

33:19
Make that strong connection between all the way from the ball joint of the of the left big toe all the way to the ball of the pinky toe and then try to double your efforts so press down twice as hard. Keep that strong connection between the joints of the toes and the floor but just relax the little wiggly parts of the toes down.

33:45
The piggly wigglies. And then. Grab hold of your blocks and then slide the blocks as far forward as you can without bending the front knee. And you can let you the head hang down between the arms now. But again, you might have to use extra effort to push the back heel down strongly.

34:26
Now that we've been here for a few breaths see if you could sneak the bleak sneak the blocks even farther forward. She can be my knee. She can lay down by me.

34:51
Okay, now walk the black blocks back having a lot of trouble speaking today. I've been the front knee step into a plane and exhale chaturanga. Inhale upward dog. Exhale downward dog.

35:16
Bring the bend the knees look forward hop or step the feet to the ham. And fold forward. Inhale bend the knees reach the arms up. Exhale stand up release the arms. Step the left foot back about two two and a half feet preparing for rotated triangle. You got to do some twisting.

35:44
Reach the left arm up. Place the left hand all the way to the right side of the right foot either to the floor or using a block under the hand if it's difficult to reach. Turn the chest to the right side and reach the right arm up. Very retentric.

36:04
Breathe out to breathe in. Breathe out three in. Exhale four inhale. Exhale five inhale lift all the way up right to a standing position. Exhale step forward feet together. Good step the right foot back.

36:37
Reach the radar. And then take the right hand all the way to the left side of the left foot. Either to the floor or a block turn the chest to the left as you reach the left arm up. How you've reached a truth when not breathing. Breathe out in here.

36:58
Exhale to in. Exhale 3. In. Exhale 4. In you. Exhale inhale stand all the way upright. Exhale step forward feet together. Inhale bend the knees reach the arms up which could also know. Exhale hands to prayer twist to the right side hook your left elbow outside of your right leg.

37:35
Read it and breathe out. Inhale. Exhale to. In you. Exhale through any. Exhale for inhale. Exhale now abandon these even. On trade to touch the.

38:12
Left foot back. For standing spinal twists inhale reach the right arm all the way over exhale one. Inhale. Exhale to. Inhale exhale three. Inhale. Exhale four. Inhale. Exhale with your inhale step forward feet together, exhale, press the palms of the hands together. Keep the knees bent inhale reach the arms up to the center.

38:55
Exhale stand up release the arm. Inhale bend the knees reach the arms up it's awesome. Exhale hands to prayer twist to the left side already then. Breathe out one in you. Exhale to. India. Exhale through. Neon. Exhale. Inhale. Exhale bed into the knees even more deeply reach the right hands down to touch the floor left arm, which is up.

39:42
Exhale step the right foot back to a long line. Inhale reach the left arm all the way overhead standing spinal twist, exhale one. Inhale. Exhale two. Inhale. Exhale three. In knee. Exhale. In his. Exhale five inhale step forward feet together, exhale palms of hands, press two. Inhale reach the arms up with the toxin enough.

40:27
Exhale stand up release the arms good. Okay bend the right knee into the chest. And grab hold of the right big toe with the right hand or you can loop a belt around your right foot if you like left hand on your waist. Stand up straight until lift your chest.

40:51
As you exhale send the right heel forward out in front of you. With the idea that eventually you're straightening the right leg but if you had to make a choice. I would have focused first on keeping the standing leg straight rather than the one that's up.

41:24
Now keep hold of the right leg. See if you could bend the right elbow out to the right side and bring your chin in the direction of your right knee. So bowing forward, even if it just starts as a shape in your mind like in your imagination, just thinking about folding forward.

41:47
Good then lift the torso upright. See if you could hold the right leg exactly where it is now both hands on your waist. Stand tall and breathe one. Two elbows back shoulders, back three. With an inhale lift the right toes a little bit higher. And exhale slowly release down.

42:12
Good. Okay left side bend the left me into the chest. Hold on to the left big toe with the peace sign fingers of the left hand or you can use a belt around your left foot. Lift the chest stand up tall again keep this standing leg nice and straight and organized exhale start to send the left heel forward.

42:34
Even if the left leg doesn't straighten all the way.

42:57
Good now keep the leg where it is. See if you could bend the left elbow out to the side. Even if it's just a small amount. And bring your chin towards your left chin.

43:19
Good lift all the way up right keep the left leg right where it is hands on your waist balance one. Two. Lift the left hose a little bit higher. And then slowly release down good. Okay. Bend the knees reach the arms up. Exhale hands to the floor folding forward.

43:48
Inhale halfway lift. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog lift high up onto the balls of the feet bend the knees look way past your hands and then hop all the way through to sit down. And extend the legs forward out in front of you. Reach forward to hold either your feet or you can loop a belt around your feet if it's difficult to.

44:48
Now keep your grip on your feet or your belt whatever you're holding onto keep your grip but pretend you want to sit upright so go start to move as if you're gonna sit all the way up but your grip on your feet stops you lift the crown of the head away from the tailbone so try to lengthen the entire front side of the body and then pull with your hands pull your chest closer to your toes with the crown of the head reaching up and then fold forward second time.

45:34
So lift all the way upright then the left knee into the chest open the left knee to the side and fold forward over the right leg done your sheer shunts enough.

46:00
Again keep hold of the foot imagine you're trying to sit up so make the move as if you're gonna sit all the way up right but your hands prevent you from doing that and then lift the crown of the head up towards the ceiling pull the chest forward lift lift lift lift lift lift, go up, go up more and then fold forward.

46:31
Lift all the way upgrade switch the legs, so send the left leg forward. Right knee folds open to the side reach forward and hold on to your left foot. John use your shelves now other side.

47:04
Good so imagine you're trying to lift up to a seated position move as if you're lifting all the way up right but your hands stop you lift the crown of the head as high up to the ceiling as you possibly can pull on your foot to pull your chest forward towards your toes more lift lip.

47:20
And then fold forward less times.

47:34
Lift all the way upright. And extend both legs forward out in front of you. Good swing the legs around behind come into child's pose.

48:01
And then set up for headstands.

48:55
The the most important job of your hamstrings. The like key job of the hamstrings is actually to slow down the swing of your lower leg when you're when you're running so that you you're lower leg doesn't just sort of fly off into the distance.

49:21
So very important. In walking running moving in the world, right very important function.

49:34
And it's interesting to write like there's that whole idea of. Fight or flight right and they've even like, Added some more on to them fight flight freeze. You think they're now adding their fun or something like that. You know, and these are all they're all spoken of as if they're.

50:01
Sort of always dysfunctional but we're always sort of.

50:09
Like like a bad thing like no sometimes. Sometimes we need to be able to be in fight mode, sometimes we need to be able to run we need to be able to be in flight mode sometimes it's appropriate to freeze. I suppose. Well no actually, for example, you know the last week or so.

50:32
I've just. You know, I've just decided to like be quiet and listen and kind of prepare and and take time to decide what action to take next so yeah, like freeze actually can be a useful mode in terms of like no I'm taking this time to digest and to prepare and to calculate kind of my next move, right?

51:04
So any one of those in and of itself is inappropriate response in it in any in certain situations, right?

51:16
We you know, we don't have to like pathologize everything in other words, but but for the yogi and for the activists what's important is being able to choose our response and being more able to choose the appropriate response for the moment. You know, we don't want to freeze when it's not appropriate to do so we don't want to run.

51:43
When it's in inappropriate we don't want to fight when it's an appropriate we want to have the state of mind and the, Self-awareness to be able to. Do the appropriate response right, okay, come on down. Child's pose.

52:29
And then come into actually just lay down on your abdomen.

52:46
Inhale lift your head your chest and your legs shallow.

53:08
To exhale slowly release.

53:17
Bend the knees reach back catch hold of the ankle. Inhale lift on up head chest and knees down your osuna.

53:47
And then slowly release down.

54:04
Again bend the knees reach that pitch hold of the ankle. And inhale lift on up head chest and knees.

54:31
And exhale release on down.

54:43
Go ahead and roll all the way over onto the back.

54:53
Place the feet onto the floor. Lift the hips lower back middle back end up or back away from the floor and clasp the hands behind the back into one fist.

55:33
Separate the hands release the back down to the floor. Place the hands on the floor either side of the head preparing for orded on your asana.

55:47
And then inhale press down to lift up.

56:08
The exhale release on down.

56:25
Again place the hands in the feet. Inhale lift on up head just lift all the way up.

56:46
Chin to the chest. Slowly release down.

57:06
Third time place the hands place the feet. Inhale lift on up.

57:33
And chin to the chest slowly release down go ahead and hug the knees into the chest.

57:54
Bring the knees over to the left side of the body as you look to the right.

58:35
Bring the knees into the chest. And take the knees the other way.

59:17
Bring the knees up to the center and then. The knees of. Side. You can either stay just like this or you can come up into shoulder stabs. Columbus or.

1:00:02
Reading the same passage again, just to feel. You know, are there are there things that maybe sound different or land different than they did the first time or parts that you sort of didn't hear the first. We aware of now.

1:00:25
Active hope is a practice like Tai Chi or gardening it is something we do rather than something we have. It is a process we can apply to any situation and it involves three. First we take a clear view of reality. Second we identify what we hope for in terms of the direction we'd like to see things move in.

1:00:54
Or the values we'd like to express. And third we take steps to move ourselves or our situation in that direction. Since active hope doesn't require optimism we can we can apply it even in areas where we feel hopeless. The guiding impetus is intention. We choose what we aim to bring about act for or express rather than weighing our chances and proceeding only when we feel hopeful.

1:01:31
We focus our intention and let that be our God.

1:01:40
And come into plow halosome.

1:02:01
And then slowly start to roll down out of it.

1:02:14
Fish pose. Matsuyasana chronic the head to the floor.

1:02:49
Chin to the chest slowly release down and then setting up for Shavasana. So letting the feet. Go a little bit wider feet flopping open to the sides.

1:03:07
Moving the arms a little out away from the sides of the body palms and hands facing up to the.

1:03:26
Left.

1:06:13
Hey.

1:09:06
Hi.

1:11:57
Start to deepen the breath.

1:12:08
Bring some movement into the body.

1:12:24
And bending the knees into the chest roll towards the right hand side coming on up to a seated position.

1:15:29