Podcast #142 - Intention vs Practicing Intentionally

Jivamukti Yoga with Jessica Stickler - class recorded Jan 28th, 2024 at Souk Studios in New York City
The theme of the class is drawn from the Jivamukti Yoga focus of the month, which can be read in full here:

https://jivamuktiyoga.com/fotm/the-sacred-resolution-sankalpa/

The playlist for this class can be followed here:
https://open.spotify.com/playlist/5G4ZH71YVEgzXisCOZKR3U?si=bf3a1ee8f2564563

Please follow me on all socials to stay up to date: @yogastickler

Some of you might have been in class before the holidays. When I read from that book Grandma Gatewood's block Where she wants to Appalachian Trail at 67 years old. And, You know, after that class I had I just posted like the cover of the book and all I said in the whole video was this was my inspiration for class today. And I didn't really say much more about what I said in that test, but I was just like, ‘hey, this was the book!’ and I woke up this morning and there was a comment on that video saying, I'm so glad people are still connecting to this. I'm grateful to be her great great granddaughter. And I Was like, oh my God, celebrity in my comments! Anyway, that was a cool experience, okay? Just thought I'd bring it full circle for them for everyone. Okay. Call and response. A lot of you probably know this one, but if you don't, that's okay, it's pretty straightforward.
Lokah Samastah Sukhino Bhavantu.
May all things everywhere. (Come on, just because it's in English, doesn't mean it's less sacred and magical.) Be happy and free.
Here's the important part:

And may the thoughts words and actions of my own life

Contribute in some way

to that happiness and to that freedom for all.
Three shanti’s together.
śanti, śanti, śanti

Let's come into downward facing dog. We've been on:  Intention. This one, so intention. The word is sankalpah in Sanskrit. And, Intentions, I would say quite important part. That's where the May my thoughts, words and actions contribute in some way. Uh, so intention is different than goals. It's good to have goals, nothing wrong with goals. You might have goals to go to know your yoga classes or meditate, or eat healthier, some other such thing. Those are great to have. It's different than intention, which is more like the Why of your practice more like the underlying drive to sort of align? Your thoughts words and actions to eat in alignment with your principles, with your Yeah, that that's kind of Because the media is the word Integrity writes to sort of be in the alignment with yourself that your words and your actions match. Soften the knees and start to walk the feet forward towards the hands. And fold over the legs. So, Also something I've been thinking about the last few days, is how important it is to both practice with intention. And also practice intentionally. Now, these are two different concepts. Practicing. With your inner intention is different somewhat than practicing intentionally and yet both are important. So what I mean by practicing intentionally That's simply kind of, you know, kind of going through the motions, you know. Swinging your limbs around in space and you know clocking in clocking out for the overclass, checking it off the list, but that You're practicing with a sense of inner awareness, right? What are my When my blind spots in practice, what are, what are My reactions, when things get difficult to boring Or exciting, or you know, what's my relationship to my experience also outer awareness, right? am i practicing in a way that's Respecting other people's, you know, space and experience as well. And, and am I intentionally sort of investigated and incorporating the Alignment that's being introduced, right? Like if a if a teacher is giving some specific feedback about a practice point or specific teaching about a practice point, am I then integrating that into My practice. Separate the feet about Mount width distance, a quarter. So bend the knees and come to a squatting position One thing you may not know about me. Is I in college? I played a lot of Billiards, a lot of pool. I spent A lot of hours playful, right. And the thing is like if you if you play a thousand games People. Sure, you're you're probably gonna get better somewhat, like you will probably, you can't help but improve somewhat. But there's a difference between just kind of like playing the game over and over and over and over again and just kind of hoping you get better versus at some point in my obsession with pool. Okay. Hands to the floor fold forward. That's way too long. The squat, At some point, I realized that if I really wanted to get better, I had to do slightly more intentional practice like we would we would like line up the billiard balls in a very specific way so that you were taking shots just a few degrees of change in the angle. So you would like go down the line. And just change the angle of your cue like a couple degrees so that you're really practicing like every possible angle, you know. Bring the feet halfway closer. Arms behind the back, place the fingers together and anyone who's like, mastering what they're doing, whether it's, you know, ballet or basketball or Sanskrit or whatever other Skills. One Masters. You know, basketball players ballet ballet, uh, Ballerinas, they know that like you have to kind of do that intentional practice and like, repeat, repeat, repeat and that it's all in. Heightened, awareness and repetition. That Mastery comes. Okay. So bend the knees, open the chest look forward. Inhale. Oh okay. We're here to do music connecting to it. Exhale, Fold forward.

Inhale, bend the knees look forward. Exhale, extend and fold. Inhale bending look forward. Exhale, extending fold forward. Two more, inhale. Exhale. Hands are inhale. Exhale. Hands on the waist lift all the way upright to a standing position. Reach the arms up overhead clasp, the hands together. Reach the knuckles straight up to the ceiling. Inhale. Exhale, bend to the left side, don't need to stick the wolves out, Swatch? Yeah. Inhale come back up to the center. Exhale breaks down. Breathing, exhale left. Inhale to the center exhale right side. Elios exhale. And just Exhale. Way. Inhale lift all the way up. Right underneath the arms inside. Bring the hands to rear at the center of the chest legs, the key together. So, whatever the intention is, for your practice, uh, place it into the palms of the hands, right? So, we're replacing our intention And then without dropping your head down right, see if you could just glance the eyes down towards the fingertips. Even if you can't necessarily see the fingertips very clearly. Just try to

see the The tips. We're gonna we're gonna try to like incorporate intention and drsti, which is the direction of the Gaze into our vinyasa. So, At the fingertips. And slowly start to raise the prayer hands overhead. But follow the tips of the fingers with the eyes follow with the eyes fall into the eyes, follow the eyes. And at some point, the tips of the fingers will disappear from your physical gaze at some point. You won't be able to literally see your fingertips anymore, but it's almost as if you're using your x-ray vision to look through your hands towards your fingertips, as if you could still see them from your And then, as you start to bring the hands down again, he is at the fingertips and bring that prayer back to the center of my chest, Right? So the idea is that

As we're like moving in our surya namaskar,  as we're moving through sun salutations the, the eyes are also tracking through space. And like and the intention we're trying to hold the attention like as a continuous part of part. All right, so Ready. Yes. Okay, so we'll take it right into sun salutations. Yeah, sorry namaskar. Hey, here we go. Look at the tips of the fingers. Inhale, reach the arms up still looking towards, or at the fingers. Exhale fold forward. at some point your hands separate. That's okay. Keep the attention in your heart. Inhale, look forward. Exhale, hop or step back to chest footage. Inhale upward facing dog. Exhale downward facing dog. Good breathing. Breathe out. exhale. 3 hours. Exhale. Bring it out, and these look forward. Inhale, hover stem content. Exhale, fold forward. Inhale, hands together. Stand up. Reach the arms all the way up. Keep your gaze. At your fingertips are towards your fingertips and then exhale counts through. Heart center release arms alongside Pride. Let's do again hands together. Follow the tips of the fingers, all the way up. Exhale. Fold all the way forward. Inhale bridge out. Exhale however step I'm checking it up. Inhale up releasing dog. Exhale down forward facing dog, knee. Read. Exhale, over two. Exhale, three three. Breathe out. In. Exhale, bend the knees, inhale, hover step feet hands. Exhale to forward. Inhale. Stand up reach the arms up. Exhale release the Arch one more time. Inhale reach up. Exhale, fold them all the way from here. Inhale, look forward. Exhale, gently. Exhale downward facing up and breathe. Breathe out. Exhale for two. As to. Exhale, Bend knees, inhale, hop or step, eight hands. Exhale fold. Inhale. Stand up reach the arms up. Exhale, release your arms. Okay. Now the the sequence of the sensation will change, start about your intention in your heart, in your body. Inhale, think your thumbs, reach your arms up, an archive and exhale, bend the knees, swing the arms, behind your back face and hands to color fold the floor. Your hands touchdown step. We're ready for half to lunch. Exhale down your teeth inhale plank. Exhale together. Upward facing dog. Exhale downward facing inhale to come. Exhale, knees, chest chined. Inhale, slide forward

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To hold breath. Exhale! Tuck the toes. Sit back towards the heels and legs to limits. Inhale,

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Right foot steps forward Exhale left foot next to right foot hold. Inhale bend knees hooked up is reach out Archbads. Exhale, bend, knees rebounds behind these hands together? Inhale hands down step to the left foot back. I've seen on your face. Inhale, come forward to play. Exhale, turn around inhale upward facing dog. Moving forward with the spot back here. Exhale, downward down, inhale to plank. Exhale, knees, chest chins to the floor. Inhale, slow forward. Exhale, tuck your toes and back towards the heat of that extensions. Inhale left foot forward. Exhale, right foot next to left foot Exhale. And, These hours. Inhale bend in the knees, reach the arms up, press the Palms, our hands together as well. Prayer hands together. Exhale hands to the floor fold. Inhale, halfway lift to remember

Exhale halfway, chaturanga

Inhale upward facing dog. Exhale downward facing dog, inhale, right foot forward left heel down, reach up warrior 1. Exhale hands to the floor, step back, lower chaturanga. Inhale upward facing dog. Exhale downward facing inhale left foot forward virabhadrasana one. Exhale hands to the floor. Step back again lower. Inhale upward facing dog. Exhale downward dog. One more time Each side . Inhale, right foot forward Warrior 1. Exhale hands to the floor. Step back Chaturanga. exhale down release inhale left foot. Virabhadrasana one. And see, I'll check it down. Exhale on your shoulders and feet. Exhale. Hold here. Exhale one, inhale, exhale then knees, inhale, hover step into handles. Exhale pull the board, inhale, Bend the knees, reach the arms uh counts together for today, just for today. Exhale, stand up under the silkers Inhale, bend the knees. Reach the arms up prayer, hands together. Exhale fold forward, hands together. Inhale, look forward. Exhale chaturanga.

Inhale upward facing.

Exhale, downward facing inhale, step the right foot forward, turn the back heel down. Reach up Warrior one again Let's bring the hands together because it's not usually worked, right? So then there's this energy like from the heart all the way up the arms eating into the prayer hands. Yes. So straighten the elbows, even a little more than you thought. Inhale, exhale, open those arms to the side. Inhale straighten. The right leg. Exhale. Reach to the right for trikonasana. Triangle, right Hand down the left Arm straight up. So, um, Good inhale to stand upright. Exhale, bend three knee. Where your two three.

Most of us need a little bit longer of the stance

For warrior two. Keep ending up your knees, so that it didn't have to get all the way in the right angle.

Speaker 8   26:35

Inhale straight really. I

Still better. I can start with the right hand of the even step side of the right foot. Left arm reaches straight up through. Yeah, spread open the top of the chest, don't leave the right arm down against the right post is. So I I don't stand all the way, upright straight and both legs and exhale, and move the right knee. Again, this time, right hand and Outer side of right foot. Reach left arm all the way over the left ear. The anchoring the back foot down strong, too. Just splitting the chest towards the side with a strong straight back. You know, which bold house down step right into a plane? Exhale shape, inhale, dog, we're done. Exhale downward dog. Inhale step, the left foot forward, if you're adjusting a one reach up. Calm to the ends together. So even here you could notice like if if hands together isn't usually a part of your practice. Okay. Notice what It brings like more awareness of certain things notice, what gets harder more and more difficult. There's some maybe resistance in the shoulders or something like that, right? So Observing what? That kind of one small change. Have, if that's the rest of the shape. Now. Open, knees and arms. Where your two? Inhale, straighten the left leg. Exhale, reach to the left, treating yourself. So I'm not saying that like one is better than the other. Let's say that each of those two choices like it has a different effect on the bottom overall shape raising on. So Your inhale with all the way upright. Exhale then move the left, knee. Lower adjustment two. So most of us I stand to widen. Stands then the left knee. Like you want the top of the left side, to become parallel, to the floor. So even if it is all the way happening, you're moving a little different in that direction than you did yesterday. Inhale, string the left leg. Exhale, and let me take the left hand inside another foot, right? Arm reaches straight one long line between the arms of the collar spread over the top of the chest. Please, the left shoulder back, just let me out. Inhale, stand all the way upright, straight, loops, exhale, and move the left knee. Raise the left hand, outside the left. So each the right arm over the right wire extended side angle, but anchor, the outer edge of the back foot, straggle up down into the back, your turns in. Yeah. Inhale, touch roll hands down. Exhale chins. In the old uh, replacing account. Exhale down the face sometime. Inhale, step the right foot forward, don't change the back foot, keep the back foot, just the same reach, the arms of overhead to supply lunge. Grab a hold of opposite elbow and then you can even leave the weight of your head. Back a little into your arms, with your inhale straighten, the right leg. Okay. Lift up. Exhale Bend longer right knee. Try to keep the back leg, really strong and straight, inhale extend lift it up. Exhale. Inhale, extend lift and reach, exhale. Inhale extend last night for now. Exhale pending inhale hands to the floor. Don't change the feet, you're going to want to change the feet, don't do it start to straighten the front leg, but keep the feet the same. You might even just notice that urge to move the back foot resistant. So for this particular forward bed we're we're working on having both hips facing straight Ahead towards the short edge of the mat. So more of a square hip position. Keep working on

Speaker 6   32:03

Straightening that front leg and then

Speaker 9   32:06

Press the right foot. Even harder forward

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And down into the floor. Almost like you want to put the footprints. With your Indian old pattern to the right knee. Step the halves like eight or ten inches forward and step the left foot about the same amount for With your inhale. Lift, the left leg up for standing slips. Exhale fold forward. That's right. If it's difficult to touch the floor and straighten, the right leg, you can have your hands and blocks if you want. For these first few breaths. Let that left hip open. Let it open. Feel that sort of satisfying, feeling of letting the left leg lift as high up as you can And then, for the next few breaths, we're going to try to square the hips. So turn left hip in and down. So the hips are becoming almost level to one another. Yeah, changes things a little bit, maybe a little less gratifying in terms of not, let it not being able to lift the leg up as high, but changes the sensations, the stretch closing and settle. Okay? Then Of the left foot back, working for a long lunge.

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Now, step the left foot a

Little bit over to the right side of the right mat. So the right hand, not the

Wrong mat. Just

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Kidding. So almost like the big toe that I can touch the edge of the bottom over across. Yeah,

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Then reach both arms all the way up to like this really weird high lunge cast the hands together, flip the Palms, and the nuts up to the ceiling straighten. The elbows

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As best, you can inhale straighten the right foot.

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As you exhale. Now Bend both knees and gently. Gently touch the left. Knee down. No weight in the leg and you just touch, inhale, extend lift and straight. Exhale pendants brush. Inhale lift

 34:29

Up and straight. Exhale. Bend and lightly touch last one.

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Inhale. And exhale, good hands to the floor, straighten out, that left leg, where you came from regular lunge, uh, inhale plank.

 34:48

Exhale chaturanga.

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Inhale up releasing. Exhale, downward facing dog. All right, now we can do the UPS step the left one forward. Reach the

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Arms wall and we have the high blood

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Graphical, devops and elbows but then switch the cross of the elbows. So it might feel a little weird because you have like, the kind of dominant, right? Okay, lean your head back a little bit into your hands. Inhale, straighten the left, exhale, bend left knee, but keep attention on the back leg. Streaking the whole time in the next step. Exhale to back again. Inhale, extend lift up. Exhale. Inhale, extend and lift and exhale, and hands to the floor. Step the hands and the right foot about the same amount for shifting weight into the left foot prepare inhale, right level inside, exhale to pull forward standing split. So, for the first standing splits, Left that right leg, slide, right? Let the hip open. And let the regulator of as high as it wants. Okay. Bend to the left knee. Step the right foot back to oh no, sorry wait, go back to standing splits. We gotta close the head. Aren't you? Glad I remembered? Okay. So, turn the point of the radio in and down switch. Faces more to the floor. We're trying to get the hips toward the level back, even a feeling of like, lifting the inseam above the right leg, higher up to the ceil, quite the ritual. Yes. Okay now step the right foot. Back low lunge, step the

Right foot. Over to the left edge of the mat Crossing behind. Reach the arms, all the way up.

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High lunge interlace, the hands flip the palms of the hands

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Up to faces. Inhale, straight lift up. But exhale. Bend both knees and just gently barely to push the right knee down.

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Inhale extend, reach lift. Exhale, Bend and touch.

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Inhale, extend and reach.

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Exhale, touch down. Inhale hands to the floor. Because straight straighten out your right leg. So regular lunge should be inhale point. Exhale children. And inhale upward facing dog. Exhale downward facing it up. Bend the knees look forward. Inhale hop or step the feet to the hands. Exhale fold. Inhale, bend the knees, reach the arms up into the down. Yeah. Exhale stand up baby. Starts go okay. Step the um, Left foot back. Left foot steps back about Too like longer than you think. Yeah, two and a half maybe three feet more. If your legs are long, reach the left arm up. Exhale, reach the left hand all the way forward and down. Left hand presses either into the floor or into a block of the all the way on the right side of the right foot. Yeah, cross it over. Start to turn the chest towards the blanket side of the room. Mmm. That's it. Beautiful, keep that back heel and bring down strong. Both legs working. It's straight, even if they aren't there all the way. Future. Anthony. I lived all the way up and exhale step forward feet together. Step the right foot back. Now, Right arm reaches out. Exhale, take the right hand all the way across to the left side of the left foot choose you know choose to use a block if it's tough to press the hand all the way down, it is helpful to have that third point of contact with the Earth. Okay? Turn the chest keep working straight. Both legs and your fingers Twist twist to each other. It's true. That's true. With your inhale, lift all walk around exhale, step outward feet together. Inhale bent in these storms up with the dusting up and exhale hands to further. Twist to the raised side, pull the left under arm outside of the right leg now, knees and feet together in particular. See that that right knee is next to the left knee, not forward up, bend the knees. Heave See, if you could reach the left hand down and either press the left hand into the floor or along, as you reach the right arm up, opening up the arms. Stain your twist here. Step the left foot back. Standing spinal to exploit. You can always bring the hands back to her if you find that holding on our conversations for you today. Let's jumping straight in half, like, Okay, keep us stay in your choice. We're gonna Badger step the left forward next to the right hand. Stay in your twist, press the hands together in fur. Keep these bet reach the arms up to the center. Exhale stand. Relax. I don't know. It's today's favorite part mining food and it's nice to reach the arms up. Exhale hands to curve, twist to the braid side that left side. Okay, so kneecaps side by side. See the the right knee isn't sliding forward, if the left knee, I'm gonna a millionaire. Okay, then today's a little more sit lower reach, the right hand down to touch the floor or block left arm, which is Start to peel the right here. Ways to explore and stepped, right from the back. Standing spinal twist with strong and straight background. Yes. You said it's great. Illegal. Okay. Stab forward feet together. Exhale hands rested in. Keep the knees bent inhale, reach the arms up to the center. Exhale stand and please, inhale, reach the arms overhead. Exhale. Fold all the way forward. Inhale, prepare look forward. Exhale, hop or step action. Inhale, outward facing Exhale, downward facing inhale lift high up onto the ball spin feet. Exhale. Bend the knees look forward way, past your hands and then, inhale, hover walk all the way through to sit down. Yes,

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And then place the feet onto the floor in front. Yeah.

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Sliding one hand behind each of your knee creases. Yep. Now using the strength of your arms, pull your chest forward and up feel like you're at, abdominals are moving in and up in all directions and then even pull yourself so strongly with your arms that your low back is kind of pushing forward into the body. Now, option one, you could lift your feet up off the floor, but try to keep the low back try to lift up through all directions in the abdomen. So if you feel like that bearing down action or that bleaching out action, Don't do it. That's not good for yoga classmates but that's it. Okay. Option, two, reach the arms form stay long in the low back and keep pulling up through the abdomen. Option. Three. If you can keep yourself from leaning back or rounding back, you can start to extend the legs. Let's start to extend the lips for Navasana.

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Oh that's it. Feet on the floor. Across the animals Ready for what we're left to. Plug your knees like you're trying to get your knees into your armpits and

44:48

You can move

 44:48

Down. Lose your head and your chest, press the hands down into the floor. Next phase lean a little bit forward into the hands. Lift up, whatever you lift up, make your monthly Center your feet. Don't try not to let the bees go too wide. Keep squeezing them towards your arm and it's hard. It's hard because and then release your skin to the floor. Just like one hand behind each knee, pull with your the strength of your arms to pull yourself forward enough. Remember, you're lifting through the abdomen, you're

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Lifting through the low backs. Don't let yourself round to the battle at all. You can lift your feet off

The floor option. One.

 45:29

Don't let yourself around the back, if you can stay long in the Torso, you could reach

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The arms out, it balance. If you can prevent yourself from leaning, back around you back, you could work on extending the legs up. You know, it's so much harder harder because we are attentive to align the details. When we're doing it.

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What you're really doing it. Okay.

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Feet on the floor, cross the ankles left over right this time, hug your knees, let your head go down. Try to squeeze your knees into your armpits and your shoulders. Good lift your head press the hands down into the floor. Next to the hips push down, lift up. Whatever can lift up, maybe your butt, maybe your feet, maybe both keep squeezing the knees towards the armpits knees towards armpits knees. Towards armpits sit down Lay down on your back. And we got a little, you got a little bit more to do, okay, bend the right into the chest. Clasp your hands behind. Why? You feel where you've got? Into the hamstring area. Work on, extending the right leg up towards the skin. You can you can pull the leg towards the body but at the same time push the back of the leg into the hands a little bit. So the hands aren't pulling but the leg is like resisting against the hands as well. Extend the left leg out on the floor. Lift the left heel. One million Shuffle. The floor. And onto the cast and then lift your head, in your chest, trying to bring your nose closer to your knee. But touch your nose to your knee. Close so close. Keep everything the same, but reach the fingertips out towards the window side of here. Keep everything the same.

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Good. Keep everything lifting for your left hand. Over to meet your right hand hands

reach the fingertips so much towards front corner of the groove. Then the tip of the left shoulder blade goes up a little higher and then come back to your Center. Split the hands, right hand leads the left hand, reach the fingertips, so much out towards the corner of the room, then maybe the tip of the racial like this up again. With the hands, okay, keep everything the same reach as high up

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The right. That is, you can possibly reach with both hands. Grab hold of your leg, and then take it

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With you as you lay down on your back, head and shoulders relaxing. Breathe, keep it there, pull your leg towards you. All right, let's switch side. Spend the left knee to the chest clasp. The hands behind the left dock the temperature area start by straightening. The left leg up towards the ceiling. You can use your hands to pull your leg in towards the body, but also push the back of the leg against steady hands, a little bit of resistance. Okay, lift the right leg. One inch off the floor. Lift the head. lift the shoulders off the floor. Bring your nose towards your knee. And then keep

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Everything lifting just reach the fingertips out towards the windows. That's it, keep everything

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Lifting bringing the right hand over to meet the left hand. Fingertips. Towards the upper corner of the room, that's it. And then come back to your Center. Split the hands. Now bring the left head over to the right hand, reach the fingertips, so much that you can lift the tip of the left shoulder blade out here. Good. Come back through Cedric reach as high of the back of the left leg, as you can possibly hold on to and then

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Take it with you as you lay down on your back. Good

Hold. Okay, then both knees into the chest lift all the way upright to a seated position. Straighten the legs forward out in front of you, Flex the feet, reach forward, catch, hold of the feet hushimo tanasana. Lift all the way up, right? To a seating position. Bend the knees, set. The feet onto the floor, place the hands behind the back. Fingertips pointing forward towards the feet. Lift the hips up for tabletop. You can extend the head back as long as that doesn't create more confusion in the neck or in the breath. To the chest slowly release the hips to the floor, okay? Um, Bend the knees into the chest cross the ankles last times, press down with the hands lift the butt. Lift the feet lift, whatever can lift up

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And then one chance to hop all the way back to chaturanga

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Or artistic interpretation inhale upward dog. Exhale down. Okay, bring the feet together and step the feet. About a third of the way to the hands. Look between your hands. Lift the left leg up and then pops, notice how the left hip it wants to open to the side very much. Just like in that earlier, standing splits try to roll the left hip in and downs a bit. The hips are like, totally, even with one another, and then bend the right knee. We're going to take a small pot, but I want you to really notice the moment that the left hip tries to open to the side and try to keep

 52:28

So that we're practicing keeping a really square orientation to the hips and not opening the left leg. Yeah, take five halves like this. You could even think of like spinning the inseam side of the left leg up towards the ceiling as you hop. And then let's switch legs. Five hops other side. But with a mindfulness on Not letting the right hip. Go wild out to the side. Turn the radio in and down. Make the legs as parallel to one another, as possible, make the hips as even as possible. Ah yes, almost that kind of screwing the hip back into It's not gonna feel like, okay. Um, is it clear? What we're what we're doing? Yes, it makes sense in terms of. Yeah, that's okay. Awesome. Well then let's try it in forearm stand practice. Okay,

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So it elbows to the floor, forarms to the floor.

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Similar process lift the knees up off the floor. Until you're in a downward, dugles, your elbows down, walk the knee, a little closer to the elbows. Lift the left leg up and before you even go to take a hot. Notice that the left tip is going to try to open automatically. You counteract that action by roll it in and down. Okay, five hops each side but with more of a mind to keeping the hips, really square like really parallel, then The results, right? The the results will come when you're when we're practicing that. When we're practicing intentionally right with awareness and particularity. Jesus. Yeah, I know that it's very it's very common to have that sort of like when you're upside down the directions, don't make sense. Fucked down the very left, very common Okay, making your way. Down. To rest. If you're on the verge of a breakthrough, you can take a few extra. Seconds to practice one worries. Okay. Leave it on the handleman. That's the that's that tricky thing about practice, right is to To both be able to keep the goal in mind. And before coming to humor right just just like the Appalachian Trail book. A life one has to have the whole route in mind at the same time as we build its own unfortunate from the other and now Arts, loves everybody, big toes to touch, inhale, lift up, head chest, and legs for shalabasana. And I said, scary movies. Yeah. Left hand chest legs up. And exhaling the leaves. Bend the knees, reach back at you, hold of the ankles. Inhale lift on up, head chest and knees. Don your Asana. Stefano lift, your left toes a little higher left foot a little higher to match the right foot.

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Uh-Huh. Yeah. Good. And slowly release down.

Again and the knees reach back hitch, hole to the ink. Inhale, lift up his fingers. And Helen knees. Knees, knees, knees, knees, knees. Yes, that's it. And slowly release down. And roll all the way around to the back. Set the feet on the floor. Lift the hips up. Interlock the hands behind

58:15

Back into one waist. Celebrate the hands release the back down to the floor. You can repeat the same one or if you're taking a full backbend place, the hands on the floor, either side of the head. Inhale, lift on up either the two backbends. Choose the chest and slowly release come down. Place the hands and the feets a good time. Inhale lift on up. To the chest and slowly moves down. Keep the feet on the floor. I'm gonna, I'm gonna talk through an optional. Variation for full wheel footwork and also, so if you're taking half wheel, just ignore me, breathe, come down. Um, if you're taking full wheel and the variation isn't something you want to do today, you can just breathe your knees come down after five breaths. Otherwise you're going to follow step by step? Yeah. Okay hands on the floor, next to the ears. Inhale, press down to lift up. If you want to follow along for the variation, touch, the crown of the head, to the floor. Then bring your right elbow. Where your right hand just came from, right. Forearm to the floor where your left elbow or your left head just came from left hand to the floor and then pushing down to lift up or Variation of

1:01:12

In order to come out of the variation with the head of the

1:01:17

Floor down, place the hands back where the elbows just came from Lift all the way back up and then shin to your chest. To come down and have the knees in. Bring the

1:02:06

Knees over to the left side of the body. As you look to the right. For your knee, is all we were to the center and then go the other way. He's to the right side. Abilities. All the way to the center roll over into a child's pose. Oh, that is now this was practice a little bit of snow and shoulders down today.

1:04:08

So, starting the challengeful, at least three years together.

1:04:13

Elbows. Just a  little narrower than shoulders. set the head on the floor behind the

1:04:21

House and then tuck the toes. lift the knees up. We're walking the feet forward towards the elbows. The feet can stay on the floor today or you can bend one knee to adjust at a time. Squeezing, squeeze and squeeze when you turn that switch legs. If you're still in headstands starting to, Find your way down into child's words. And setting up for shoulderstand practice. She's not had to shoulderstand. There's always the option to move your back, feeling not as close knees to the sides feet together. Uh, perfect. Originally the legs out. If you're not sure how to get started with shoulderstand, let me know. If you're in shoulderstands start to come into plow, halasana And then slowly start to roll down out of it.

1:10:18

If you were practicing shoulder stand, come into Fish, crown of the head to the floor. And then chin to the chest and release down setting up for Savasana. Slowly start to deepen the breath. Start to bring some movement into the body. The moment to move or stretch anyway, we need Where to see position for meditation practice. So just as you settle into your seat. So, to be still Just for a moment. Remind yourself. That you're in the body, like, It's pretty easy, because It's like it's always there, right? So we don't have to, you know, feel Body or anything like that. We can just kind of remember that. This crazy body. And then even with the eyes closed, see if you could Place yourself in this space. In other words, Even with eyes closed, can you have an awareness of the spaciousness? And try and become aware of the natural spaciousness inside as well. Some space outside the body space inside. Hello so much for

Making time for practice today, but we're

Very grateful. So you have any questions about practice? Let me know. Yeah. Um, if you borrowed one of our masks, there's some spray models in the back of the room, you can get scripts and a white opinion on my eggs or anything to do it, that'd be great. Sweetness. Yes.