Podcast #130 - Let Go

The theme of the class is based on the Jivamukti Focus of the Month, which can be read in full at https://jivamuktiyoga.com/fotm/dying-daily/
Donate to the podcast: https://yogastickler.com/donate-now

TRANSCRIPT:
Welcome to Jivamukti Yoga with Jessica Stickler. If you're new to the podcast, this is a practice podcast, so I post one full Jivamukti practice every month, although the last couple years has been. I love creating content for you and I plan to continue creating these podcasts and I also plan to start creating more online content, including video content. Other other reasons. But creating content is very expensive. Expensive particularly in. Top consumption. So there's a couple of ways that you could support me one is just by simply going to my website donating whatever amount to the to these podcasts so like if you you know, if you take a class and you like it and you want to throw two bucks my way five bucks, whatever that's great. Also, there's another way to support me which is to do just a flat monthly donation patreon.com/yogastickler and that will give you access not only to the podcast but also to other you know videos and other content that I'll be creating. So, Again, you can just make a one-time donation if you like anything you hear on the podcast or you can go to patreon.com look up Jessica Stickler or yoga stickler and you can. Like a month.

01:58
Okay, without further ado, here’s your Class.
New Year, New Yoga class. Okay. Thanks so much. Thanks for listening. I appreciate each and every one of you and I can't wait to. Start this year together. Go ahead and soften the knees and walk the feet forward towards the hands, so I just hanging forward over the legs. Excuse me. Separate the feet about mat width distance apart now. Bend the knees come down into as deep as squat as you can manage with the heels down on the floor. If the heels pop up then maybe just don't take your seat quite so low from. If it's tough to keep the heels down you can also put something under the heels. Cut and then bring the hands down to the floor raise the hips up and fold forward over the legs. And bring the feet all the way together. Bring the hands onto the waist. And lift all the way upright to standing position. Bring bring the arms alongside the body, so the the focus of the month this month is about. is about well the concept of death but in more practical daily terms the concept of having to sort of let things go in order to make space for something like most of us probably made resolutions or even if we opted not to make resolutions this year, it's started that time of year and I find that most of our New Year's resolutions have to do with like adding something right like I want to I want to learn how to dance or I want to learn a new language or what I add this or I want to add that to my life right and what we almost never talk about is that adding anything also requires taking something away like I have to find time. Add whatever it. Is and it is interesting that it is in our nature to sort of even think about. Rights rather than a taking away process like like I'm sort of wondering even now if anyone made any resolutions to do. In their life. I was thinking about it all morning actually.

05:09
I was like wait, maybe I've been going about this all wrong, maybe I need to do less because the fact of the matter is whenever we pick something we have to let something else go right so even within right even within the scope of our day or. What is it? What is it that we're? Let go of in order to make space. So that'll kind of be the overall sort of contemplation as we move through our practice, but just just something to think about. A hands together.

06:23
OM

06:33
Releasing the arms down alongside the body preparing now for sun salutations, Surya Namaskar so with your inhale reach the arms up overhead palms of hands press together look upwards towards the hands exhale fold forward over the legs hands to the floor beside the feet. Inhale halfway lift to prepare. Exhale hop or step back to chaturanga lower halfway down. Inhale upward facing dog, pull the chest forward. Exhale down.

Exhale. Inhale. Exhale to. Inhale. Exhale three. Inhale. Exhale. Inhale. Exhale five bend the knees look forward inhale hopper step the feet to the hands and exhale fold forward. Inhale stand up reach the arms of overhead hands press together. Exhale release the arms good. Again, just like that inhale reach up hands press. To exhale fold forward hands to the floor beside the feet. Inhale to prepare. Exhale make your way back to chaturanga high to low push up. Inhale upward dog, pull the chest forward. Exhale downward facing dog, breathe in. Breathe out one. Inhale. Exhale two inhale. Exhale three. Inhale. Exhale. In. Exhale five bend the knees look forward inhale hopper step forward feet to hand. Exhale fold forward head goes down. And he'll stand all the way up reach the arms up overhead exhale release the arms one more time, just like that inhale reach up hands press together exhale fold forward enhance to the floor. Inhale halfway lift. Exhale hop step or walk back jets lower halfway good inhale upward, dog. Exhale downward. Five breaths in here. Exhale one. Inhale. Exhale two. Inhale. Exhale three. Inhale. Exhale four. Inhale. Exhale bend the knees inhale step or hop feet to hands. Exhale fold forward over the legs . inhale, stand up reach.

10:00
Exhale release the arms. now as you inhale, deeply bend the knees and reach the arms overhead for chair pose, so sit low like you're sitting. Exhale hands down then straighten the legs to. Inhale look forward. Exhale hop or step back. Inhale upward facing dog. Exhale downward facing dog inhale step the right foot forward, turn the back heel down to the floor reach all the way up warrior 1, arms overhead.

10:38
Exhale hands to the floor step into plank and lower. Upward dog. Exhale downward dog. Inhale step the left foot forward, turn the back heel down reach all the way upward. Exhale hands to the floor step back lower to. That inhale upward dog. Exhale downward dogging feet.

11:14
Again, if you think about completing the exhale, it can be easier to take a full inhale. Exhale for inhale. Exhale bend the knee's inhale hop or step forward feet to hand. Exhale fold. For inhale deeply bend the knees to reach the arm. Chair pose, sit low, exhale stand up and release the arms. Good again bend the knees. Exhale hands to the floor fold forward. Inhale halfway lift. Exhale hop or step back lower, Upward Facing Dog. Exhale downward. Inhale step the right foot forward, turn the back heel down reach all the way up Warrior 1. Exhale hands to the floor step back lower chatturanga. Inhale upward dog. Exhale downward dog inhale step the left foot forward reach the arms all the way up overhead. Exhale hands to the floor step back and lower. Inhale upward facing. Exhale downward facing breathe. Exhale one inhale. Exhale two. Inhale. Exhale four. Exhale bend the knees inhale hopper step feet down. Exhale fold forward inhale deeply bend the knees reach the arms up chair pulls. Exhale stand up and really the arms one more time inhale bend the knees deeply reach the arms overhead. Exhale hands to the floor folding forward. Inhale lift halfway. Exhale hop or step back to chatturanga. Inhale upward facing. Exhale downward facing. Inhale step the right foot forward warrior 1. Exhale hands to the floor step back. Inhale, upward dog. Exhale downward dog. inhale step the left foot forward warrior. Exhale hands to the floor step back and lower. Inhale upward dog. Exhale down dog. Breathe out. In here. Exhale. Inhale. Exhale bend the knees and look forward. In your hop or step feet to hands. And exhale fold forward inhale deeply bend the knees reach the arms up. Exhale to stand up and release the arm now turn yourself to face the longer edge of the map and open the feet wide apart to a wide straddle (Prasarita Padattonasana)

15:14
Turn the toes a little bit in towards each other hands on your waist.Inhale, lift up your chest. Draw elbows towards each other and then as you exhale fold all the way forward and place the hands onto the floor in between the feet. But inhale the breath exhale bring the top of your head down in the direction of the foot. Try to keep your legs straight even as you reach the top of the head down. Three. Exhale. In you. Exhale good inhale look forward, exhale hands on your waist. In the hail to stand all the way up right exhale bring the arms behind the back and interlock the hands together into one fist. In the lift of the chest. Exhale fold forward, bring the crown of the head down in the direction of the floor and try to reach your arms as much away from your back as possible. Breathing. Breathe out. Exhale two. Inhale. Exhale 3.
Inhale, Stand all the way up. Good . exhale bring the hands onto the waist, last time like this; inhale lift the chest of the chest and arch. Exhale fold forward over the legs this time reach out and grab hold of the ankles. And then holding onto your ankles, pull the top of the head down in the direction of the floor. Exhale. Breathe. In. Exhale. Inhale. Exhale. inhale look forward keep hold of your ankles. Now as you exhale bend your right knee and shift hips to the right, but keep both feet flat on the floor. Good. inhale come back to the center. Exhale bend the left knee and shift the hips to the left. Inhale to center exhale right side. Inhale center. Exhale left side. Good inhale center one more time each side, exhale, right. Inhale, center. Exhale, left side. good. inhale to the center bring your hands on to your waist. Lift all the way up to stand. Feet together, go ahead and turn these the shorter edge of the mat now and step the feet forward, so you have the length of the mat is is back. inhale bend the knees deeply reach arms overhead.

18:46
Exhale hands to the floor fold forward. Inhale halfway lift. Exhale hop or step back chatturanga. Inhale upward dog. Exhale downward. Inhale step the right foot forward, turn the back heel down reach up where your. Good hold and breathe. And breathe out through your trade to turn your chest as much to face the same direction as your front leg. Inhale. Exhale now take one more big inhale and then as you exhale open the arms and hips out to the side. Inhale straighten the right leg and then reach the right.

19:43
Triangle/Trikonasana - right hand touches the right leg left arm reaches up breathing. Breathe out. Exhale two. You. Exhale three. In. Exhale. Inhale lift all the way up right to a standing position axial bend the right knee for your two good try to situate the right knee directly over the right ankle, both arms parallel to the floor. You know, yeah, shake it out if you need to inhale. Exhale three think of lifting the top. Of the end here. Exhale within any else. Exhale. Bend down outside of the right foot either to the floor or to a block. Inhale reach left arm across the left ear for extended side angle

21:02
Exhale to get to bend your front knee a little bit more. Try to straighten the top arm more. Okay inhale both hands touch down. Frame your right foot with both hands. Exhale start to straighten the front leg. Now, most of us will probably want to inch the back.

21:24
A little bit closer. Both legs tree fold forward head towards your right leg. Exhale to inhale. Exhale. Exhale. Good inhale bend the right. Exhale touch the left knee down to the floor. Now lift your torso upright and reach your left arm up. And then you're going to twist to the right. Upper arm outside of the right leg, palms of hands pressed together. Good. tuck the back toes under the lift the left knee away from the floor. Standing spinal twist. Otherwise if that's too much for today the back knee can stay down. Good. See if you can make one line with the forearms.

22:36
Exhale good inhale touch both hands to the floor. Exhale touch the left knee all the way up beside the right foot and sit down for seated spinal twist. Good, so just see that the right knee is the one on top and the right foot is pressing down into the floor. Inhale, reach the left arm. Up next he'll twist to the right side bringing your right left elbow all the way across to. Lift up tall in the upper body. Good with each exhale try to twist a little bit deeper have good inhale face center little exhale. Count inhale face the center and we're gonna stack up the legs for ankle to knee so a couple of options here. You can stack the right leg over the left leg so that the, Parallel to one another or you could cross the legs with the right leg in front.

23:49
Flex the feet sit up tall and exhale fold forward. Try to relax the hips, especially the hip creases and relax the buttocks. And then let the weight of the upper body kind of go down into gravity to help open up. The inhale lift all the way up, right? bend both knees to the chest cross the ankles. Press the hands down into the floor for lolasana and then make your way back to chatturanga. Inhale upward dog. Exhale downward. Inhale step the left foot forward warrior one arms, reach overhead.

24:48
Stay and breathe. And breathe. Out. Inhale. Exhale three. Exhale four inhale. Exhale five. take one more inhale and then exhale straighten the left leg and exhale tip to the left for triangle left hand down, right arm straight up. Inhale. Exhale two. Inhale. Exhale three. Inhale. Exhale. Inhale, all the way up, right? Exhale bend the left knee. one. Exhale two but in. Exhale three. Exhale four. back of the left arm just a smidge higher. Straighten the left leg. Don't feel bend the left knee place the left hand down outside. And then reach the right arm long alongside the right ear. Extended side angle. Exhale. Exhale. Inhale both hands down frame the left foot with both hands exhale start to straighten the front line good if you like you can inch the back foot just a little bit closer to stabilize the. Ship and then exhale fold head towards your left leg. Breathe out. Inhale. Exhale. Inhale. Exhale five. inhale, bend the left knee. exhale ,touch the right knee down to the floor, then, lift your torso upright reach the right arm up. And then exhale twist to the left side hook your right over arm outside Knee

28:14
Exhale good. Even then tuck your. All the way up next. Down proceeds. Left leg crossed over the top left foot flat into the floor. And then twist to the left side hope you're right arm all. Could sit up a little taller breath roll the shoulders. Exhale. In you. Exhale good inhale turn. To face exhale little counter twist. Inhale, face forward and stack up the legs for angle to knee, so either the left leg is on top or in front Flex the feet and fold forward. Exhale to. Inhale. Exhale three. In. Exhale. Inhale. Exhale five in your lift all the way upgrades then both. Of the hands down to lift up for. And then exhale.

30:02
Exhale downward. Then bring the feet together, plank. Rotate on to the right hand. The right foot for side plank. Left arm reaches up if it's too much on your wrist, you can place your right knee down on the floor. inhale right hand to the floor exhale lower the knees chest and. Inhale slide forward, cobra. exhale tuck the toes sit back towards the feet. And then extend the legs downward facing dog. Hold.

31:10
So of course, this is already makes intuitive sense we all like everyone that's here made time in your schedule to be here right you have to kind of carve out the space and the time to you. Or if you want to. Meditate or in my case add meditation time. Always. Other things that got. Even as I'm teaching the class. Will pose. Right otherwise the class would be fourth. Like hold back or let go of things that just aren't necessarily what it's about today, right then the knees and look forward pop or step the feet up to the hands. And exhale fold forward. Inhale bend the knee is reach the arms up. Exhale stand up and release the arms.

32:20
Well, okay good so now.
And open the left knee up to the side and place the left foot. Place the left foot. The right inner
Hands together this. Exhale. My lights not very good today, exhale two. Inhale. Exhale three. Inhale.

33:04
Exhale five now with your inhale. Left knee to point four ground.

33:14
Now keep hold. As you exhale. The right knee and.

33:36
And squeeze. Now it might happen on its own but it might not suit. Exhale bend. The offender right knee.

33:51
In. All the way up straighten that right leg squeeze the right glute. Again, exhale bend knees almost all the way.

34:06
Stand all the way up. Oh one more here. We seal bed.

34:14
And inhale extend stand up all the way up now imagine you want to keep the left knee exactly where it is. Bring your arms alongside the button. Good using your core, strength in your. Lift your left knee even higher up towards your. Hand hold.

34:39
Let me even. Create third times a lift. You've ever lifted your left knee in the entire history of left knee lift. And then slowly release feet together. Okay other side. Bend the right knee into the chest, open the right knee out to the side, so now you're right foot can go anywhere along the inner leg you could.

35:09
Touching the floor for balance. Breathing. Breathe out one. Inhale. Exhale to. Inhale. Exhale three. Inhale. Exhale four. Inhale. Exhale good now point the left of right before it, excuse me, hold on to the front of the right should. Exhale bend your left knee bring your knees, almost all. Forward.

35:51
All the way up. The left leg and squeeze the left glute the buttocks. Exhale bend both knees dip forward. Inhale. The. Good exhale bend.

36:13
Inhale extend. Last one exhale bent.

36:24
Good and then inhale stand all the way up and squeeze the glue now pretend you want to keep the right knee exactly where it is, bring the arms alongside. Good using your course.

36:40
Pulled. I like to think of pressing my standing foot down in order to my in order to lift my lifted knee lift hold.

36:53
Third time, here we go.

37:00
So. And then slowly release feet and legs together, okay? Now bend the left knee into the chest. It's time you're gonna grab hold underneath. The string area.

37:23
Inhale point the footing. Exhale flex and extend.

37:34
Exhale flex and extend now leave.

37:43
Your legs seal to.

37:49
Exhale three now inhale just bring the arms alongside the body bend.

38:05
That's it.

38:11
I'll be into warrior three. The left leg back. To chest moves forward. To yeah, you can always touch a wall or a bed or a block to help with your balance.

38:33
Okay now with your inhale. Bring your left hand down to the floor. Left hand down right on.

38:47
Could see if you can live. Turn your chest.

38:56
Exhale forward. In hand.

39:10
Y.

39:13
And then as you exhale cross your left ankle over your.

39:21
Leg then the standing knee works.

39:31
In. Exhale.

39:38
Breathing.

39:44
Exhale release even legs together. Oh me. Alright hips and legs. Okay, starting off the year strong. Or strengthening. Okay. Then the right knee into the chest. Class of hands underneath the right upper leg lift the chest roll the shoulders up and back. And then exhale flex the right foot extend the right leg forward.

40:16
And bend the knee. Exhale.

40:22
Inhale point in bed. Exhale flex extend now leave the leg extended out in front of you.

40:36
Exhale.

40:41
Three good inhale arms alongside the body. Exhale bend the right knee and bend the left knee so bend both knees and bring the knees side by side together just like we practice when we were holding the leg. Good then the standing a little bit more and then go ahead and straighten both legs out into warrior three right leg reaches back behind you.

41:05
One. Good. To yeah, don't worry if you need to reach out and grab.

41:23
Good with an inhale bring the right hand down to the floor or a block left arm reaches up rotated half moves breathing. Breathe out. In. Exhale to inhale. Exhale.

41:52
Five inhale both hands down. Exhale both feet together good now. Bend the knees.

42:04
Real right and go over. The left inhale the breath exhale reach forward, send your seat back. Gaze between your hands is for.

42:18
Three. Inhale stand all the way up right exhale feet and legs together. Okay, so. We're gonna practice inversions next if you would like to move. To a wall you're welcome to.

42:50
So let's do this we'll start with. Some sort of hand standing practice. Now that could mean you take downward dog for 10 breaths because that's the start of hand standing practical. That might mean you take one.

43:12
Balancing. But some sort of balance on your.

43:30
Music how far how much progress?

43:45
Okay, come on.

Forearmstand practice. Ten breaths. Could be in a forearm down dog with one leg. You can start lifting up. Towards the wall to balance some some sort of. Practice moving you in the direction.

44:57
Okay, come on down. Russ. Okay, lastly last for our inversion practice head standing practice. So starting with the forums on the floor classical enhance together head on the floor between your forearms. And then from there you can.

45:27
You could bend one knee into the chest.

45:36
And then gradually making. Or something resembling headstand practice, right? So,

46:22
And then slowly. Make your way to.

46:51
Good and then go ahead and make your way back into your.

47:04
Inhale come forward into a plank. Exhale lower all the way to the floor. So laying on your abdomen bring the arms, so.

47:18
And then lift up the head the chest and the legs away from the floor for shallow. S good try to roll around.

47:40
The exhale release on down.

47:51
And let's repeat that one so lift the head the chest and the legs shell of us enough.

48:10
The exhale release on down.

48:16
Okay now bend the knees reach back and catch hold of the ankles if it's not possible. To the knees.

48:29
Otherwise go.

48:52
Good exhale release on down.

49:02
One more like that so bend the knees, hold on to the ankles. Inhale lift up head chest knees. Down your asana. Keep breathing to.

49:28
As good axial release on.

49:33
Good go ahead and flip all the way over to lay on the back.

49:42
Set the feet flat onto the floor parallel in about hip width distance of quarter, so. Lift the hips up interlock the hands behind the back into one fist. So try to rock the shoulders a little bit.

50:19
Shouldn't separate the hands release the back down onto the floor. Okay now you can repeat the exact same shape otherwise if your body feels ready for a full backbend, you can place the hands on the floor and either side of your head. With it inhale go ahead lift up either of the two back beds.

50:54
Chin to the chest. Slowly release down. Keep the feet on the floor. So again, you could take half wheel or four wheels decide which one you're gonna do set up the hands in the feet. And then inhale lift on up.

51:26
Good to the chest and slowly release down. Be stay on the floor one more back then.

51:38
Okay. Get ready get set. Inhale lift all the way up.

52:04
Slowly release down.

52:10
And then hug the knees into the chest.

52:31
Bring both knees all the way over to the left side of the body.

52:38
As you look to the right arms out into a t-shape.

53:10
Bring the knees up to the center and then go.

53:45
To bring the knees up to the center lift all the way up right to acid. Straighten the legs forward out in front of you flex the feet and fold forward for pacchimottanasana. So you can either grab the feet,. Or if it's tough to grab the feet you can use a strap or a towel

55:02
Lift all the way upright bend both knees into the chest open the knees out to the sides. And then holding onto the ankles go forward baddhakonasana. Good lift all the way up right now, keep the shape of the legs the same but lay down on your back. So you can recline on your back the knees are still out to the sides feet together.

55:55
So you're welcome to stay like this on your back or you.

56:06
And will be here for a few minutes so set up well.

57:42
Okay, so start to make your way. Plow pose if you're in shoulder stand.

58:05
And then start to make your way onto your back.

58:15
If you took shoulderstand, come into fish. Matseyasana, crown of the head to the floor.

58:48
And then slowly release down and everybody set up for savasana, so extend the legs. Let the feet drop open to the sides. Arms alongside the body palms.

59:18
Relax the body, notice any tension. The hands shoulders. Face. Let it go.

1:06:52
To bring some movement into the body.

1:06:59
Take a moment to move or stretch, anyway you need.

1:07:08
And then make your way up to a seated position and set up for a meditation practice.

1:07:20
Then set up your seat.

1:07:35
Be still.

1:07:50
You can use the breath as the point of focus, or if you prefer you could use any mantra or prayer.

1:08:10
As much as possible practice gathering the mind on.

1:10:41
OM