Podcast #134 - "Om I have enough."

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/asteya/

PLAYLIST: https://open.spotify.com/playlist/2c1oBZj0OUKV2PFvxqCOKr?si=4bcbbc36853242f0

TRANSCRIPT:
Hi everyone. So, for those of you I don't know. My name is Jessica and I'm subbing for Monica tonight and in honor of subbing for the legendary Monica. I figured we would do some very, we would incorporate some of her very mindful precision and juiciness into tonight's practice, including and not limited to.

03:57

We're gonna actually start with some movement. So go ahead and lay down on your back to start. Woohoo. Lay down on your back, end. Go ahead and extend your legs out shavasana. Starting at the end. So, just take note for a moment of the wheat of the body, just get a sense of the body's relationship to gravity.

04:33

And in particular feel the feel the weight of like the sacrum area, the back of the pelvis against the floor and then feel what the low back is doing. And you know is there is there space a little bit of space between the low back and the floor. Does it feel like a lot of space or a little bit of space?

04:57

Just kind of getting a sense for the overall picture and then set both feet onto the floor and you can put either one or both hands in your abdomen. And then as you take in inhale, right? Let the let the belly be soft but let the belly move away from the floor.

05:25

A lot like exaggerate that movement and see if the lower back. Also moves a little bit further away from the floor with your big inhale. Now on purpose as you start to exhale, start to squeeze the abdominal muscles and push the back. Like you're trying to flatten it against the floor, except don't use your legs to help.

05:49

So, if you find your pushing with your feet, in order to help the back, press down. Don't so again, take a big inhale, huge inhale really exaggerate. Let the belly. Be sort of soft and move away from the floor and let that in turn. Move the back away from the floor and then as you exhale, squeeze the belly muscles.

06:09

Push the back as flat against the floor, as you possibly can and feel the abdominals squeezing. You might even feel like are the front of the abdominal squeezing, mainly or the sides, or maybe all of the above, and then big, inhale, and vague. Exhale, push the back flat against the floor, squeeze the abdominals without the leg muscles helping.

06:33

Yeah, I know it's a tricky one, okay? Put the right hand, put the right hand behind the head and then you're going to take a big inhale against. So let the belly move away from the floor. Let the back move away from the floor and then start with your exhale breath.

06:51

Push the back flat against the floor and when the back is all the way flat against the floor, start to lift your head and point your right, elbow towards your right knee, but using no momentum, whatever. No momentum just using the strength. Same side, right, elbow, right knee. Same side, not crossing and then slowly start to release down towards the floor and then take a big inhale and do that again.

07:20

So let the breath start first. Let the abdominal squeeze only after the back is all the way flat against the floor, start to lift the head and point the rate, elbow towards the right knee. And then start to start to feel like you're slowly releasing the abdominal muscles with control.

07:40

And then take a big inhale belly moves away. So for let's just do one more like that. So, lift your sorry. Exhale, first let the breath. Yeah, let the breaths started. And then once the back is all the way flat against the floor, you can allow the head and the arm to lift.

07:58

But using no momentum, just using the strength of the abdominal muscles in the breath. Okay, let's switch sides. So, take a big inhale, let the lower back move a little bit away from the floor. Start the exhale breath. Flatten, the back against the floor, squeeze the abdominal muscles, and then slowly with your sort of muscular control, lift the head, lift the elbow, and then slowly slowly.

08:25

Slowly release inhale do two more like that. Go ahead on your own.

08:57

Okay, when you're finished, go ahead and hug both knees into the chest. Hug both knees into the chest and then roll all the way over to the right hand side. Turn all the way over and laid down on the abdomen. Start in starting to fix with the forearms and elbows, parallel to one another gripping, the floor lightly with your fingertips, and then start to breathe.

09:24

So, take some deep full inhales deep full exhales, feel the ribs able to move in all directions. So not just the front of the chest, but the sides of the chest and even the back of the ribs move as you breathe, and then, as if, as if you were sort of pushing the back, the low back down into the floor, just like we were doing a moment to go lift, the lower abdomen in and up.

09:54

So find that strength coming from the front of the abdomen. So there's no deep sensation in the lower back. Could release the head down to the floor. Move your hands wider, and come up onto your fingertips. Elbows point up to the ceiling. Lift your right leg up. Good lengthen.

10:15

Your right leg towards the back. Reach it back, and then set it back down. Take it a little wider. Lift the left leg off the floor, reach the left leg back and set it down in the floor. Taking it a little bit wider than it was before then push into strengthen up the abdomen.

10:33

So make that make that contraction at the front of the abdomen, like you're trying to press your low back into the floor and then slowly start to press into the fingertips to lift up and stop be four. You get any sort of strong back sensation. We're actually trying to stay away from like a strong, you know, low back that the event and then slowly released downhead, to the floor Good, bring the hands in towards the sides of the body Hands.

11:06

Flat on the floor. Good. Now, lift the hands lightly off the floor as you lift the rest of the body up try to detect what moves first. That means moves slow enough that you can feel which part of the body. You tend to lift up first and then release back down hands to the floor.

11:26

Okay so on purpose, push the pubic bone down into the floor. Super strongly, Press the pubic down strong. So the abdomen lifts in and up and then lift head chest legs hands, float them up. Stop before you get a strong lower back sensation and then slowly release down. Good, push up to hands and knees, right?

11:54

And then turn around and face the actually come to stand up. Mmm, I'm just stand up. Stand at the front of the map hands together.

12:14

Oh,

12:27

Oh,

12:40

All.

12:54

So, Shree Brahmananda Saraswati has one has many definitions of yoga one. Definition of yoga is the state in which you are missing nothing. This yoga is the state in which you are missing nothing, which can be taken in a couple of senses, one in terms of your awareness, right?

13:18

You're not missing anything, you're fully present and aware. And it means also in a second sense, it could be taken to me, yoga is a state where you feel content that, you know, your, you're not in a state of craving or needing something more than what you have. So exhale, a breath out.

13:43

Bring the arms, alongside the body. We're going to take it nice and slow in mindful. So with your inhale, hook your thumbs, reach your arms forward enough lift, the lower abdomen in, and up and arch back. But not to the point where you're going into your low back, good.

13:59

And then, as you exhale, bend the knees. Swing the arms, behind the back interlace, the hands extending arms and legs. Let the head go down. Good inhale hands to the floor, step the right foot back to lunge. Look forward. Exhale lower the right knee down to the floor point.

14:19

The right toes breathing, inhale! Bring both hands onto the top of the right leg. Exhale, sink. The hips forward and down. Inhale hook your thumbs, read your arms up and arch back. But again spaciousness in the low back. Exhale hands to the floor. Step all the way back downward facing God.

14:42

Inhale forward into plane. Exhale, slow chaturanga. Take your time. Inhale upward facing, dog, again, lift the low abdomen in and up, exhale, go all the way back downward facing dog. Inhale forward into playing exhale, touch the knees chest, and chin to the floor. Inhale slide forward into cobra lift, the head in the chest.

15:11

Exhale, tuck the toes. Move your seat. Back towards your feet and then extend your legs downward facing dog. Inhale, step the right foot forward. Exhale lower the left knee down point. The left toes. Inhale, bring both hands onto the top of the right leg and exhale, move the hips.

15:33

Forward more. Inhale hook your thumbs, reach your arms up an arch back. No pressure in the low back. Exhale hands to the floor. Step fourward fold forward. Over both legs. Inhale bed, knees hook thumbs reach up our arch back. Exhale bed, knees, swingarms behind lace, the hands together and full inhale hands down.

16:01

Step the left foot back. Look forward. Breathe in exhale, lower the left. Knee down point. The left toes. Breathe, all the way out. Hang on, don't get head of yourself. Inhale, both hands to the front knee. Breathe it. Exhale hips down full breath out. Inhale hook thumbs. Reach up arge back.

16:24

Exhale hands down. Step all the way back downward facing dog. Inhale, come forward into plank pose. Full breath exhale. Lower chaturanga. Inhale upward dog, support with that energy from the low abdomen. Exhale downward facing dog, inhale! Come forward into playing exhale, lower, the knees chest, and chin to the floor.

16:54

Inhale slide forward into cobra. Exhale, tuck the toes. Sit back towards the feet and then extend the legs downward dog inhale. Step the left foot forward. Exhale, right knee down. Point the right toes. Inhale both hands on to the top of the left leg. Exhale, move the hips, even more forward and down.

17:20

Inhale hook thumbs reach up arch back. Exhale hands to the floor. Step forward. Fold forward. Over both legs, inhale bed, knees hook thumbs reach up arch back. Exhale, stand up and release the arm. Again like that. Try to really breathe into each movement. Inhale hook thumbs reach up arch back.

17:46

Exhale, bend knees swing arms behind least the hands together and full, inhale, touch the hands down. Right foot steps back. Breathe it. Exhale lower the right knee down, point the right toes. Inhale, place both hands onto the top of the left leg. Exhale, send the hips forward and down.

18:08

Inhale hook thumbs, reach up an arch back. Exhale hands to the floor. Step all the way back downward facing dog, inhale playing exhale. Chaturanga inhale, slow upward, dog. Develop it as you breathe. Exhale downward facing dog, inhale forward into planks, so it's not a race to get there. Exhale, knees, chest and chin to the floor, breathing the whole time.

18:41

Inhale, forward into cobra. Exhale, tuck the toes. Sit back towards the feet and then extend the legs downward dog inhale, step the right foot forward full, exhale to lower, the left knee, and point the left toe. Inhale, both hands to the top of the right thigh. Exhale sink, the hips forward and down.

19:05

Even more, inhale hook thumbs reach up arch back. Exhale, hands to the floor. Step fourward feet together. Inhale bed, knees, hook thumbs reach up arch back. Exhale, bed, knees, swingarms all the way around behind lace. The hands together and fold. Inhale hands down, step the left foot. Back event, exhale lower left, knee down point left toes.

19:36

Inhale both hands to the top of the right leg. Exhale move the hips forward good, inhale hook thumbs, reach up arch back, exhale hands down, step all the way back downward facing dog. Inhale playing exhale, slow chaturanga. Inhale upward dog. Breathe into it. Try not to pop into the positions.

20:04

Exhale downward facing dog. Inhale forward into plank. Exhale, touch. The knees chest chin to the floor. Inhale, slide forward into cobra. Exhale, tuck the toes. Sit back towards the heels and then extend the legs downward dog inhale left foot steps forward. Exhale, right knee down point. Right toes, inhale, place the hands onto the front leg.

20:34

Exhale, move the hips forward and down. Even more. Inhale hook thumbs reach up arch back. Exhale, hands to the floor, step forward feet together. Inhale bed knees hooked thumbs reach up arch back. Straighten legs at the top. Exhale, end up and release the arms Good. Now, inhale, bend the knees, reach the arms overhead share pulls.

21:04

Exhale hands to the floor. Fold forward. Let the head go down. Inhale look forward to prepare. Exhale hopper, step back chaturanga. Inhale upward facing, dog. Exhale downward facing dog. Inhale, step the right foot forward. Turn the back heel down. Reach all the way up for your one. Exhale hands to the floor.

21:34

Step back slowly lower chat around. Inhale up, we're facing dog. Exhale downward, dog. Other side. Inhale, step the left foot forward. Reach all the way up for your one. Exhale, hands down. Step back. Slow chaturanga. Inhale upward facing, dog. Exhale downward facing dog. One more time. Each side inhale step, right?

22:05

Foot forward. Reach all the way up for your one have. Exhale. Hands down. Step back shutdown, inhale upward basically, exhale downward facing inhale. Step the left foot forward. Reach up bureaucracy. Know one, exhale hands down step back. Check that on now. Inhale upward dog. Exhale, downward dog breathing. Breathe out one.

22:40

Inhale exhale to inhale, breathing deeply. Exhale, three breathe. Breathe out for inhale. Exhale, good, inhale, hopper step feet to hands. Exhale, fold forward, inhale deeply. Bend the knees. Reach the arms up. Exhale stand up and release the arms. Good inhale, deeply, bend the knees. Reach the arms overhead. Exhale hands to the floor.

23:22

Fold forward. Take the head down. Inhale, halfway lift look forward. Exhale hopper. Step back chaturanga. Inhale upward facing, dog. Exhale downward facing dog. Inhale, step the right foot forward. Turn the back heel down. Reach all the way up or your one good. Exhale, open hips and arms to the side.

23:50

Inhale straighten the right leg. Exhale. Reach to the right for triangle. Place. The right hand down. Reach the left. Arm up. Breathe in breathe out. Inhale, exhale to inhale. Exhale, three, breathe. And breathe out for good. Reach LinkedIn. Exhale. Inhale stand all the way up, right? Exhale, bend the right knee for warrior.

24:28

Two hole three then. Breathe out one. Inhale, exhale to. So can we even practice contentment in the asana's right there might be as nice where you feel like you want to be in some other asana, not naming any names for your two. But but can we practice contentment just as is without necessarily needing to leap to the next thing?

24:57

Or or remember, the last thing that happened that we liked better, inhale straight and the right legs, 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. Extended side angle. Good breathing, breathe out.

25:18

Inhale, exhale to breathe and breathe out, three. Inhale, exhale for inhale, exhale, five! Inhale, both hands touch down. Exhale, start to straighten the front left. Inhale head and chest. Lift look forward. Exhale fold forward. Breathe breathe out in here. Exhale to good breathing. Breathe out, three in. Let the head hang down all the way for.

26:07

Inhale, exhale, inhale, bend the right knee, exhale lower the left knee down to touch the floor. Inhale, reach the arms up. Exhale hands to prayer twist to the right side hook. The left upper arm outside of the right leg. Good. Inhale, optional to tuck the left toes under lift, the left knee up.

26:33

Exhale one, standing spinal, twist breathing. Breathe out to try to move the center of the chest. A bit closer to the thumbs with each breast, three, inhale, exhale for don't let the left hip drop down good. Exhale hive, inhale, touch both hands to the floor. Exhale, tuck the left knee to the outside of the right foot.

26:59

Coming to sit down for seated, spinal twists. Inhale, reach the left arm up. Exhale twist to the right side. Look all the way over the right shoulder and breathe in here. Exhale, good, breathe. And breathe out to lift and spread the collarbones breathe and good. Breathe out. Three in exhale forward.

27:29

Inhale, exhale, inhale, turn the face. Front. Exhale, counter, twists. Inhale, turn to face front stack. Up the legs for ankle to knee flex. Both feet. Exhale fold forward. That's right. Yep. Just move this one a little more forward and stack them up. Yep. You got it. Flexible feet or sometimes they call it double pigeon.

27:58

If you're used to other. Yeah. Good go ahead. Fold forward to.

28:14

And with your inhale, lift all the way upright to a seated position. Bend both knees, into your chest, cross your right, ankle over your left ankle. If you'd like to practice the transition. You can always place the blocks next to the hips and then, inhale, push down lift up, whatever can lift up, even if just your thoughts lift up and then make your way back to cheddaranga by any means.

28:40

Necessary. Yeah. Go you got it. Go, so close next time. Luckily, we get to do it on the other side. We're done. Lucky for us. Everything in yoga, we get a second chance. Inhale, step the left foot forward. Reach up your buttocks. No one, exhale open hips and arms to the side.

29:05

Inhale, straighten the left leg, exhale, reach to the left. Foreconel. Breathing, breathe out in here. Exhale to inhale. Exhale, three breathe, breathe out, or inhale, a little less back then, just a tiny bit. Five, good, inhale, lift all the way up, right? To a standing position, exhale, bend the left knee here of a drawing of the two reason.

29:45

Breathe out. Good. Inhale exhale to inhale. Exhale, three breathe breathe out for in here and exhale. Inhale, straighten the left leg, exhale? Bend the left knee, place, the left hand down outside of the left foot reach the right arm over the right ear. Extended side angle breathing, breathe out.

30:22

One, inhale. Exhale to breathe and breathe out, three. Inhale, exhale. Inhale exhale, inhale, touch both hands down. Exhale, start just straighten the left leg. Inhale! Head and chest. Lift look forward. Exhale fold forward, breathing and breathe out. Inhale, exhale to inhale. Exhale three in here. Exhale for, inhale, exhale, inhale, bend the left knee.

31:23

Exhale touch the right knee down. Inhale, reach the arms up. Get ready to twist. Exhale, hands through prayer, twist to the left side, option, tuck the right toes under lift the right knee up. Exhale good. Breathing with each breath. Try to move the chest closer to the thumbs. Thumbs closer to the chest to goods.

31:48

Spread the top of the collarbones three breathe. Breathe out for inhale, exhale, inhale, both hands touch the floor, exhale, tuck your right knee to the left side of the left foot, cross it all the way behind and sit down, but inhale, reach the right arm up. Exhale, twist to the left side?

32:14

Look all the way over the left shoulder. Breathe in. Read out. Inhale exhale to inhale. Exhale, three breathing, breathe out in exhale. Inhale. Turn the face front. Exhale, counter twist. Inhale, turn to face front stuck up the legs for ankle to knee left. Ankle over, right knee and vice versa.

32:51

Flex the feet. Exhale fold forward and breathe in here. Exhale. Inhale, exhale to inhale. Exhale, breathe in. Breathe out in exhale, inhale, lift all the way up, right? To a seated position. Cross the left ankle, over the right ankle and get, if you want to try the transition, you can always put your blocks next to your hips, inhale, to lift up closer to your hips, closer, closer all the way beside your hips.

33:33

Good, exhale, turnarunga. There you go. Inhale upward, dog. Exhale, downward, dog. Don't worry. It takes like a couple of decades to learn. You're doing great. You're doing great. Okay. Handstand practice. So, if you want to move to a wall or a column, feel free to as long as you're not going to crash into a neighbor.

33:59

If you're not sure what to do, I'll come around and give some help. Otherwise, you know if you're used to practicing in the center, that's okay too. So let's come over here. Yeah. Put your yeah. Great. I'm so excited for us. So come into like a downward dog. Yeah.

34:20

And then raise one leg up and then just take a little hop. Like you're gonna kick your leg to the wall? Yep. And then follow the other leg. You got it. You got it. Look first times a charm. So when you want to come down, you split your legs.

34:37

Come down. One leg at a time. Yeah, brilliant. It is cool. Anytime, I'm so glad you enjoyed it. That's not usually people's first experience of handstand. Yes, of course, of course. So start on your hands and knees, actually, all the way on hands and knees. Yeah, that's it. Bring your hands just a little more forward.

35:04

Good now press back to a downward dog lift your knees up, one foot against the wall. Two feet against the wall. Perfect. No. Both feet at the wall. Bring your feet down for now. Yeah. More at hip level walk your feet down. Oh okay. No for now you're gonna keep your feet at the wall.

35:24

Yeah push your heels against the wall. Even yes, great strong arms, feel your strength here, feel your strength. You don't even need me anymore, right?

35:51

If you feel like you're on the verge of a breakthrough and you need a few more seconds to do. So then keep working for a few more seconds if you're like over it for today, come back to your man.

36:18

Right. So there's a, there's a sunscript word. A staya, a stair means non-stealing. It's a practice of not taking more than what is offered to you. Another way of saying it rather than saying I'm practicing not stealing right like I'm practicing refraining from stealing which seems weird, right? The positive way to say it would be like practicing contentment practicing using what I have and what I'm offered, right?

36:59

So there's a, there's a wonderful Buddhist teacher who used to teach in the city a lot. I used to go to his talks, he used to have. He used to say, I'm gonna give you a sacred mantra, and we'd wait and then he would say, repeat after me. Ohm I have enough a home.

37:25

Yeah, ohm I have enough a home and we can practice that in in other words to oh my have enough ohm. I'm I am enough on. I'm doing enough right. That one. Sometimes shows up for me in the practice where I feel like I've got to like push and do more more more more, but actually it's also.

37:48

Okay. To just be doing and not, you know, always doing more. Yeah. Okay. Downward dog. So it it might be the case that in the practice. You can sort of observe those urges come forth in the mind and you could use one of those mantras. Oh, my amina. Oh my have enough ohm, I'm doing enough, okay?

38:13

Step the right foot forward, but forward to the front of the mat, you're gonna want to grab your two blocks and you'll want to have your blocks alongside your hips. So you want to walk them back a little bit, but the blocks aren't going to be quite tall enough for for many of us.

38:31

So, we're actually also going to come up onto fists onto the blocks, push down into the fists. And then push down into the left foot and lift the left knee up. And breathe. See, if you could straighten that left leg even more breathing deeply

38:57

Okay, release the left, knee down. Switch your legs set. The left foot forward? Yeah. I think a longer stance, maybe? Yeah, good. And then be on your fifth, push your knuckles down. So there's a little bit of resistance and then push the right heel a sorry, right foot into the floor to lift the right knee up.

39:22

Tried to perceive that you're right. Heel is going straight up to the ceiling and not going to either side. Try to straighten the back leg, even a little bit more than you thought you. But please, that write me down and then move the blocks away. We're going to take the blanket now and put the blanket sort of on the on the right side of the mat sort of bring the right knee forward.

39:53

We're going to do a little bit of a work in pigeon, so have the blanket first support under the hip, even if you don't usually use it, you can always move it away later. If you decide. So my blanket is at a little bit of an angle so that it's not under my shin, or my foot here, it's really under the hip and then I'm going to have my fingertips on the floor on either side of my hips.

40:19

I'm gonna even look back and make sure that my left heel is going straight up to the ceiling and not out to the side. And then push the left foot into the floor. So strongly, that the left knee lifts, and then I'm using my fingertips to turn towards my right knee.

40:39

I'm trying to turn my belly at my chest towards my right knee brief.

40:57

Bring the hands forward. Step back. Downward dog switch your block block, nope, blank head over to the other side, and then bring the left leg forward, pigeon shape with the blanket kind of under the left. Hip point the right toes. I'm going to look back and just check that my right heel is going straight up to the ceiling.

41:22

Push the right foot down enough that you're lifting the right knee up away from the floor, lift, the lower abdomen, in and up, just like we practice in the beginning of the class and then start to turn your upper body away from the right leg to good. Keep keep activating through the pit of the belly.

41:41

Like underneath the belly button gets supposed to oh, the low back. I don't want the low back to hurt more. More strength in the abdomen. Yeah. Okay. Hands to the floor. Step, all the way back downward facing dog. Switch your blanket over to the right side again. And bring the right leg forward.

42:09

Again, this time, I'm gonna bring the left elbow to the floor left. Forearm kind of parallel to the front edge of the mat there, right? Fingertips on the floor. And then you're gonna use the strength of your arms to twist turned towards the right. So, I'm pushing my left, forearm against the floor, and I'm pushing my right fingertips against the floor.

42:37

Now, using the strength of your left leg, bend your left knee and try to bring your left heel closer to your buttocks and then put it back down. Notice how? As you bend as you bend the left knee, the hips will try to lift up a little bit. Resist that by pushing harder into your arms and hands.

43:00

So pushing with the hands anchor, the right hip back and down. Even as you bend the left heel towards the left buttock. Good, good. And then reach back with the right hand. Holds the left foot with the right hand pushing strongly with the left elbow and forearm now. So I'm going to kick my right foot into my sorry.

43:25

My left foot into my right hand strong. My foot is kicking my hand. My foot is kicking my hand. My foot is kicking my hand and then don't stop kicking the foot into the hand, but let the hand win a little bit. So let the hand pull the foot towards the body, put the foot is still kicking the hand.

43:44

You haven't stopped kicking. Good. So keep that sort of feeling of like a arm wrestling match going. So that hand is kicking the foot. The foot is kicking the hand. Let the foot win a little bit.

44:06

And then let the hand went a little bit again. Let's see.

44:17

It release that. Come back downward facing dog.

44:27

Step the left knee forward pigeon right for our onto the mat, right? Forearm, approximately parallel to the front edge of your mat left. Fingertips, cupped on the floor, on the floor. Beside you good. Push with the right elbow. Push with the left foot tips and spin your chest to the left side.

44:53

Spin your chest, but from inside your body, try to anchor, your left hip down and back. Especially as you start to bend the right knee, and bring the right heel towards the right glute. And again, anchor the left hip down as much as you can. Notice that it wants to lift up.

45:15

As you pull the heel towards the butt. Do that a couple of times, right? Foot down right heel moves towards the right buttock, right? Foot down right foot moves towards the right, buttock, and then reach back with the left hand, and hold the right foot. Continue pushing the right.

45:37

Forearm strongly into the floor. Kick your foot into your hamstrung. Keep kicking the foot into the hand. So, don't stop the action of kicking against the hand, but let the hand win a little bit and pull the heel closer to the butter.

46:01

Now, let the foot win a little bit, but the hand is still pulling against the foot.

46:09

The chest is still turning to the side. Now, let the foot went a little bit again.

46:24

And now, let the hand went a little bit again, and bring both hands down. Step back downward facing dog, you can move the blanket out of the way.

46:42

Inhale forward into plank, exhale. Lower all the way to the floor, but it bring the arms alongside the body now. Legs together feet together before anything moves off the floor, push the pubic bone down into the floor, activate the abdominals. Just like we practiced when we were pressing the back down into the floor, and then go ahead lift, head, chest, and legs.

47:23

I'd slowly release down.

47:34

Again, before anything lifts up, push the pubic bone. Down hard into the floor, draw the abdominals in and up and then go ahead. Let the head chest and legs lift up shall abus. Now, okay, I'd lift the round as part of your shoulders up even higher three.

47:58

And exhale slowly release on down.

48:05

Bend the knees, reach back catch, hold of the ankles again. Pause. Before anything lifts up off the floor, push the pubic bone down into the floor and use your abdominals the same way we were using when we were trying to press the back flat into the floor and then go ahead, lift up, head chest knees.

48:38

So and then slowly with control release down.

48:52

Again, like that. Bend the knees, reach back catch, hold of the ankles. Press the pubic bone down lift, the pit of the abdomen in and up. And then lift up, head, chest, and knees. One, that three.

49:15

I'd exhale release on down, will turn all the way over onto the back, notice. You know, there's there's a sneaky way in which sometimes, especially in things like backbending, but really, in lots of the awesomeness sometimes. My brain goes, oh, if I'm feeling more sensation than I must be doing it better, that's not always the case, right?

49:49

Especially in backbending. We don't necessarily want to have all the sensation located in like one or two big places. Better to have the sensations are more well distributed across the body than like I'm gonna wrench into my back. Every time I can only speak for myself, I'm sure. None of you are doing that, but that's, you know, something I've had to learn the hard way, okay?

50:13

Feet on the floor, lift the hips up, inner lace, the hands behind the back soon.

50:30

Separate the hands, release the back down to the floor. You can continue on with half wheel or place your hands on the floor. Either side of your head for full wheel. Same idea at least for today's practice, you can of course go back to doing it the other way later.

50:52

But at least think of having more of a distributed sensation rather than like a big strong crunch at the low back or at the neck. Yeah go ahead. Go up.

51:14

Especially if that bending comes very easily to you. I had sent to the chest slowly release down second time. Place the hands, placed the feet. Exhale, a full breath out. Inhale lift on up.

51:49

It and chin into the chest, slowly come down.

52:03

And she moved to we like to do three, place the hands, place the feet. Get ready? Inhale. Lift on up third time.

52:27

Nice chin to the chest slowly, head shoulders upper middle lower back to the floor, hug the knees into the chest.

52:56

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

53:20

Bring the knees up to the center and then go the other way. Knees over to the right side.

54:08

Bring the knees up to the center. Come on up to a seated position sit all the way up, right? Straighten the legs forward out. In front of you, you can stay facing the direction. You're facing old forward. Push too much to not.

55:14

As with all yoga practices, sometimes the has the mind can play a little trick on us, right? So if we think of a stay as not to taking more than we need, sometimes the mind will convince us that we need something, you know, in other words, the question of what is need comes to the forefront

55:53

How much do we actually need?

56:08

If I'm honest with myself, I have more than I need already and probably some to share

56:38

Left all the way up, right? To a seated position, and then come into either shoulder stand. Or if you're not taking shoulder stand today, not practicing shoulder stance. Today, you could practice a version of victory to Korani with a block behind your sacrum and your legs going up to the ceiling.

57:00

Like so.

57:08

Or, or you can do show. Yeah, exactly. Right.

58:51

If you're practicing shoulder stamps, start to come into plow how lessena if the toes don't make it all the way to the floor behind the head. You could bend the knees towards the forehead, instead.

59:25

Slowly start to roll out of hellasana.

59:36

Set up for Matsias and a crown of the head to the floor.

01:00:24

The chim to chest and release down setting up for Shavasana.

01:08:51

Start to deepen the breath.

01:09:02

So movement into the body.

01:09:23

A moment to stretch or move any way you need.

01:09:35

And then gathering the knees up into the chest, roll towards the right hand side, and come on up to a seated position set up. A comfortable seat for meditation practice.

01:10:07

Once you've arranged your seat, be still.

01:10:20

The.

01:10:26

The foundation of meditation is to is to be willing to return to the breath, right? So no no matter how many distractions arise? Thoughts, words, not thought thoughts? Sounds physical sensations. See if you can let it go and come back to the breath.

01:12:24

Then for tonight's practice in particular, let's For a moment. Imagine what contentment feels like, right. Maybe you can really to a moment where you've felt intentment that state of missing nothing. Or if you're not sure, if you've ever felt that before, let's use our imagination.

01:13:04

What does it feel like to let go of craving and wanting?

01:13:15

Just it feel like to let go of a sense of lacking of not having enough for being enough.

01:13:47

There are particular place in the body particular sensation.

01:13:59

What does it feel like to have enough?

01:15:00

Oh,

01:15:14

Oh,

01:15:26

Oh,

01:15:40

Sometimes you really hear it in those beautiful ohms, right? We're like it's sort of here that perfect blending of everyone's voice all together and love that. Thank you all, so very much for having me tonight as your substitute and also, for all of your attention and hard work. Most.

01:16:01

Thanks everyone. If anyone has any questions about tonight's practice, please let me know and if not hope to see you some other time, have a good night everybody.