Podcast #150 - May all experience Peace

Listen to the FULL EPISODE below, or on any podcasting platform.

As always the class is inspired by the Jivamukti Yoga Focus of the Month, which can be read in full here: https://jivamuktiyoga.com/fotm/the-realness-of-our-experience/

The physical practice builds to 'ashtavakrasana' - its best to have a block with you. 

 Follow on all my socials: @yogastickler

TRANSCRIPT:

00:02

It's really true. I try not to have favorites but Sunday is my favorite.

Don't tell the other classes.

There we go. Switcheroo.

Yes. Okay.

Don't get too scared. It looks long. It looks. Massive, but it's deceptively. Easy. In fact you could even like keep your paper face down at first like you do in school but also I'm gonna need folks to maybe share because I um I only made I didn't want to take too much paper, so, Oh, keep, right, I remember that.

So like maybe Elliot and Barbara can kind of like look on together. Let's see how many we got. I remember that about you. That's okay. Like I said, it's actually deceptively easy so you'll be able to follow along actually, No panicking, no panicking. I can feel the panic Rising.

Don't worry. Online people. Guess what I got? You covered. Look at me. So, technical

So, technical So, Yeah, don't worry. Don't panic. I can feel the Panic. Setting it. Don't worry.

Let's just give it one. 30 more seconds.

We'll do Call and response.

03:45

OM

OM DYAUH ŚĀNTIR, ANTARIKŞAM SANTIH, 

PRTHIVI ŚĀNTIR, ĀPAH ŚĀNTIR, OȘADHAYAH ŚĀNTIH. 

VANAS-PATAYAH ŚĀNTIR, 

VIŚVE DEVĀ ŚĀNTIR, BRAHMA ŚĀNTIH, 

SARVAM ŚĀNTIH, ŚĀNTIR EVA ŚĀNTIH, SÃ MÃ SANTIR EDHI

OM ŚĀNTIH ŚĀNTIH ŚĀNTIH OM

May the heavens Sun Moon Stars and all zodiac signs be in peace and Harmony. Shanti. May the space between. The Earth, Sun, Moon, and stars be without pollution. So he's going to use. He's going to use being without pollution a little bit interchangeably with being With wishing peace. So Uh, just it's like a poetic Moment.

Right. Being free from pollution also, I think can mean being at peace a little bit, right? Like Unburdened, by Pollution. May our mother earth, be happy, peaceful and free from all pollution. May all the waters be peaceful and free from pollution oceans. Rivers drinking water and rain. May all medicinal herbs and plants. Oshadaya may all medicinal herbs and plants be in their natural state free from all pollution. May the whole vegetable Kingdom including the trees and forests. Venom is forest so vanus. For us, be in their natural state healthy and free from diseases due to pollution. May all the elements Earth wire water, fire air, and ether, and all Cosmic forces be in peace and Harmony without pollution.

May our body mind and soul and all of existence be in peace and Harmony free from pollution. May everything in and out be peaceful and in harmony free from pollution. And may peace itself. Be the real peace.

May peace itself. Be the real. Peace not artificially made by military and police forces. And last but not least. May that natural, peace, Harmony, and unity manifest and Blossom through us. May there be peace. Peace physically. Mentally. And spiritually.

08:57

I hear you one second. I hear you. Thanks. Okay. My apologies, that should be. That should do it. Thank you. Thank you. Okay, shall we? Come into hands in these position and press back to downward facing dog. Oh, technology may our technology be at peace. And free from pollution and free from. Frustration and may I be free from frustration of Technology. I'm so sorry. Okay. Part of this. Ever changing world, okay? Come on forward into a plank. Bring the shoulders forward over the wrists, lower the knees, the chest, and the chin down to the floor.

10:14

Inhaling slide forward into Cobra. Exhale, tuck the toes. Move the seat all the way back to the feed and then extend the legs downward facing dog. Inhale, come on forward to a plank shoulders forward over the wrists. Exhale lower halfway down high to low, push-up chaturanga. Inhale upward facing dog.

10:41

Exhale downward facing dog. Soften the knees. Start to walk the feet forward towards the hands. And fold forward over the legs. Let the head hang down arms, hang down.

11:16

Separate the feet, widen the feet about Matt with distance. Aparters, so bend the knees come into a deep squatting position hands together at the center of the chest. Lifting up tall in the upper body spread the chest. Exactly.

11:38

Michelle tried to move more elbows towards knees. So sit up a little taller. Uh-Huh. And then instead of being in the, mid-arm be more at the Elbow. Bring the hands down to the floor. Raise the hips up and fold forward over the legs. Bring the feet all the way together, feeding legs together.

12:00

Hands on your waist, with your inhale, lift all the way upright to a standing position, exhale release the arms, alongside the body, Okay. Exhale a full breath out. Tadasana Inhale, reach the arms up overhead hands press together. Look up. Exhale. Fold all the way forward over both legs. Inhale, halfway lift to prepare.

12:30

Exhale, hop step or walk back chaturanga? Inhale upward facing dog. Exhale downward facing dog. Inhale. Exhale. Inhale. Exhale, two breathe in. Breathe out for three, inhale. Exhale, four. Inhale. Exhale, bend the knees. Look forward. Inhale, Hopper step feet to hands. Exhale to fold forward. Inhale stand up. Reach the arms all the way up hands press together.

13:24

Exhale, release the arms again. Inhale, reach up hands. Press together. Look up. Exhale, folding all the way forward. Inhale prepare look forward. Exhale hop step or walk back chaturanga? Inhale upward facing dog. Exhale downward facing dog breathe. Breathe out. Good. Inhale. Exhale for Inhale. Exhale, three. Breathe in. Breathe out for inhale.

14:15

Exhale, bend the knees and look forward. Inhale, hop or step feet to hands. Exhale to fold forward. Inhale stand up. Reach the arms all the way up. Exhale release. The arms. Inhale reach arms overhead. Exhale fold forward, utta nasana. Inhale, halfway lift to prepare. Exhale, hop step or walk back chaturanga.

14:47

Inhale upward facing Exhale downward facing breathe in. Breathe out for. Inhale. Exhale for two, inhale. Exhale. Breathe. Breathe out four. Inhale. Exhale, bend the knees. Look forward. Inhale, hopper step feet to hands. Exhale, fold forward. Inhale stand up reach the arms up, overhead, exhale release. The arms inhale, reach up last times.

15:39

Exhale. Fold all the way forward. Inhale prepare look forward. Exhale chaturanga. Inhale upward facing dog. Exhale downward. Facing dog. Breathe in. Breathe out. Inhale. Exhale. Breathe. Breathe out, three. Inhale. Exhale, four breathe in. Breathe out, five. Bend the knees. Inhale hopper step feet to hands, exhale to fold forward.

16:28

Inhale, stand up. Reach the arms all the way up. Exhale release. The arms inhale deeply. Bend the knees. Reach the arms up. Exhale hands to the floor fold forward. Uttanasana inhale look forward to prepare. Exhale, hop step or walk back chaturanga. Inhale upward facing, dog. Exhale downward facing dog breathe in.

17:04

Breathe out. Inhale, step the right foot forward. Turn the left heel down. Reach up. Warrior one. Exhale hands to the floor. Step back lower chaturanga. Inhale upward facing. Exhale downward facing inhale. Step left foot forward, reach all the way up. Warrior one. Exhale hands down. Step back chaturanga. Inhale upward dog.

17:36

Exhale downward facing dog again, both sides. Inhale, right foot steps forward Warrior One. Exhale hands down. Step back chaturanga. Inhale, move forward. Exhale, go back. Inhale left foot Warrior one. Exhale hands down step back and lower. Inhale order, exhale, uh and hold breathe in. Breathe out one. Inhale. Exhale to nah, we don't need to do that anymore.

18:25

Exhale, yeah, shorten it up. Perfect, exhale. Bend the knees? Look forward. Inhale, Hopper step feet to hands. Exhale to fold forward. Inhale, bend the knees, reach the arms up. Exhale, stand up and release the arms. Good inhale, bend the knees, reach the arms up. Exhale. Hands down to fold forward.

18:58

Inhale, prepare look forward. Exhale Hopper step back chaturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale, step the right foot forward. Warrior One. Exhale, open hips and arms to the side. Inhale straighten. The right leg, move the feet, a little farther apart from one, another lengthening, the stance.

19:31

And then exhale, bend the right knee for Warrior Two, and hold one. Inhale, Exhale for two, inhale. Exhale, three Jessica. Push your right knee. A little more to the right for four. Yes. Inhale Exhale with your inhale. Both hands to the floor frame, the front foot, exhale straighten, the front leg.

20:04

Inhale, halfway lift. Look forward. Exhale fold forward. Let the head go down. One. Breathe in. Breathe out for two. Good inhale. Exhale, three. Breathe in. Breathe out four. Inhale. Tail, five, inhale, bend the right knee hands to the floor plank pose. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog.

20:48

Inhale left foot forward Vera, but draws no one Warrior one. Exhale, open hips and arms to the side. Inhale straighten left leg for a moment. Scoot the feet, a little farther, apart, lengthening the stance, exhale. Bend the left knee. Warrior Two and hold good, one breathe in. Breathe out to inhale.

21:17

Exhale, three. Good, breathe. Breathe out. Inhale. Exhale with your inhale. Both hands to the floor frame, the front foot exhale. Start to straighten the front leg. Inhale halfway lift look forward. Exhale fold forward, breathe in. And breathe out. Inhale. Exhale for two breathe in. Breathe out three, inhale. Exhale.

22:03

Inhale. Hail with your inhale, Bend Left knee hands to the floor plank pose. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog. Soften the knees. Look forward, inhale Hopper step feet to hands. Exhale to fold forward. Inhale, bend the knees, deeply. Reach the arms up chair pose. Exhale stand up and release the arms, separate the feet, just a couple inches apart.

22:50

Hands on your waist, inhale, lift up your chest and Arch back. Exhale, fold all the way forward. Grab hold of the big toes with peace sign fingers of the hands. Inhale lift head and chest. Look forward. Exhale fold forward. Pull up on the toes to pull the face closer to the legs one.

23:14

Good breathe in Try to Center the weight right over the middle of the feet. Two, in other words, not hanging back in the heels. Three breathe in. Breathe out. Inhale. Exhale with your inhale, lift your head, and your chest look forward slip. The palms of the hands underneath the soles of the feet and then exhale, fold forward.

23:46

Let the head go down breathe in. I'm breathe out one. Inhale. Exhale for two breathe in good. Breathe out. Inhale. Exhaling for breathing. Breathe out. Inhale lift head and chest. Look forward. Get your hands out from under your feet. Walk the hands forward like Maybe 10 inches in front of the toes.

24:23

And then I like to turn my toes out to the sides. Almost like a ballet position preparing for Crow. We're not going to hold Crow too long. It's just to get Used to being on the hands. Spoiler alert. Okay, press the hands down into the floor. Wrap the knees around the outer upper arms and then just even just practicing shifting, the weight forward into the hands.

24:51

Uh, weather or not the feet happen to lift, that's okay. Yeah. Just a breath or two and then come right back down, feet to the floor. Okay, so now we're going to try a little. We're going to be a little more experimental with our Crow now. So bring like walk both feet a step to the right.

25:13

So you're more stepping behind the right hand, then to the middle and with your knees, squeeze your knees into your right. Upper arm, squeeze, and try to lean forward and lift your feet up. It's only going to happen. If you're squeezing your knees, squeeze your knees like crazy. That's it.

25:31

And then put your feet back down. It doesn't have to be a huge, hang on, all right. It's not sidecrow. Hmm, we're doing something a little sneaky. Okay, so instead of leaning both arms against my upper arm, I mean Switch that instead of leaning my legs, against my upper arm look.

25:49

I'm actually clamping my knees around my upper arm. It's a little different. Yeah. So try even just like one breath tip forward. And then tip back and go straight away to the other side straight away to the other side. Yeah, squeeze your knees, clamp your knees like If you've gotten a blood pressure, Reading lately like that.

26:12

That's much clamping. I was surprised had one last week. I was surprised how much it squeezes the upper arm. Wow. Okay feet on the floor, step all the way back downward facing. Dog. Just building up some muscle memory. It's good. Okay. Inhale, step the right foot forward. Warrior One reach all the way up.

26:40

Exhale, open hips and arms to the side. Inhale straighten right leg. Keep both legs straight activate the legs. Exhale reach to the right place. The right hand down. Left arm reaches straight up. Trigonasana triangle one good. That's it. Keep on pulling up through the quadricep muscles too. Good shoulder shrugging down the back.

27:07

Softening down the back three breathe in. Breathe out. Inhale. Exhale, with your inhale, lift all the way upright to a standing position. Exhale, bend the right knee, place the right hand inside of the right foot. And then right away, place the left hand about shoulder distance away from the right hand.

27:33

So your right foot is outside your right hand, just temporarily both hands are on the floor like a plank. Try to keep your right knee, touching your right, upper arm, even as you lift your right foot off the floor. And then stick your right foot out to the left side.

27:50

Keep both hands on the floor for now look forward. Lower the hips just a bit. So it's more similar to a plank than similar to a downward dog. And then go ahead. Turn the back heel down. Reach the left arm up for like I don't know what they call this triangle these days.

28:09

Some fancy. Modern name, okay, bring both hands down to the floor now, push the hands down. See if you can pull your right knee up towards your right, upper arm and then slide your right knee down. Your arm setting up for a pigeon you can walk That left foot back a bit.

28:28

We're going to take a little bit of a strange variation of pigeon for today. So walk the hands back alongside the hips, lift the head in the chest. Legs stay as is but walk the hands, a little to the right and turn to the right. So staying As vertical as possible, shoulders over hips as much as possible.

28:51

And turning and twisting. Yeah, even using the hands to help you twist. Good walk, the hands forward. Go ahead and fold forward. Regular pigeon. It's like a treat.

29:10

Good. And then walk the hands back under the shoulders. Press the hands down. You can either step back to downward dog and wait for us there or you can move through chaturanga and upward dog. If you need an extra. Vinyasa. All right. Inhale, step the left foot forward. Right?

29:33

Heel down, reach all the way up. Warrior one. Exhale, open to the side. Inhale, extend the left leg, and then reach to the left tree. Equinasana triangle left hand down, right? Arm up one. Good to active legs, spread the soles of the feet. Three soften the shoulders. Four Five, good inhale, lift all the way upright to a standing position.

30:07

Exhale, bend the left knee, place the left hand inside of the left foot, right, arm reaches, straight up, and then bring the right hand down to the floor, approximately shoulder distance from the left hand. Pivot that back heel up away from the floor. Try to keep your left knee, touching your left, upper arms, squeeze it, even as you lift, the left foot away from the floor.

30:32

And then stick that left leg out towards the right side, but hang out there for a moment. Don't be too fast. Yeah. So hips trying to be level with the shoulders? No, you can Flex. You can do it. You can do it, I believe and you look forward. That's it.

30:49

Okay. Now turn the back heel down. Reach the right arm up for a moment. Breathe Good. And then bring both hands to touch down, bend the left knee up into the chest, try to touch your left upper arm and then Glide your left knee down to the floor. Try to touch your left.

31:09

Or I'm the whole way down Okay. Walk your hands back. Lift your chest up, and then turn to the left. Turn to the left. So, try to get, try to get into this like twisting action. So your hips Are facing roughly forward and you're trying to get your shoulders and your chest to face the side.

31:33

Okay, walk the hands forward. Fold forward pidgeon.

31:44

Oh God.

31:50

Good. And then walk the hands back under the shoulders. Again, you could hang out in downward, dog, or if you want to exhale chaturanga. Inhale upward face. And exhale downward face, okay. Come on forward to a plank shoulders over the wrist. Bring the feet together. Where the feet are.

32:17

Now, you're gonna place the outer edge of the left foot and then you're going to stack the right foot on top of it. Yeah. Okay. All right. Knees to the floor, knees to the floor, don't worry. I know. That was like a mysterious set of instructions. Don't worry, okay.

32:35

So, usually Usually, when we stack up the usually, when we go to one side we're like shifting over to the right side of the left side. Instead, where the center line is, I want you to place the left foot and place the right foot. So the feet are like right in the center line of the mat.

32:56

And then we're trying to feel this relationship between the, the chest facing the floor and the hips turning as much to the side as possible. So it's like a A twisting plank. Yeah. So, let's come back into plank. Bring the feet together. Bring the outer edge of the left foot onto the ground and then stack the right foot on top of it.

33:21

Flexing both feet look a little forward hips. Go just slightly more down, so it's more plank than downward. Dog chest. Facing the floor. Try to turn the hips even more. So you're using your waist to turn. And then come back to the center, go right away to the other side.

33:37

So it's not side plank, both hands, stay on the floor. Both hands are staying on the floor. The whole time. We're working on this twisting action at the mid section. Put your left hand down. Don't make me come over there. And then come back to the center and press back downward facing dog.

33:57

I know the Temptation to go. To what we know, right, the Temptation to go to what's known and comfortable and Habitual is very great. Okay, bend the knees look forward. Inhale hop or step feet to hands. Exhale, fold forward, inhale, bend the knees. Reach the arms up. Exhale, stand up and release the arms.

34:30

Turn to the right turn towards the longer edge of the mat. Uh, take a wide step with the feet wide, straddle hands. On your waist, inhale lift up your chest and Arch back. Exhale, fold all the way forward place. The hands onto the floor between the feet. If it's difficult to press the hands into the floor, you could always take the feet a little wider or you could put hands on blocks or even both walk the hands back a couple of steps.

35:04

So the fingertips are in line with toe tips and then bring the crown of the head down. In the direction of the floor. Lower the head down. Yes, good. Try to get out of the heels and Center the weight, right in the middle of the feet as best as you're able to pour.

35:21

Press the hands down. Don't be shy. Yeah.

35:28

Good with your inhale. Look forward halfway lift, exhale, hands on your waist. Inhale lift all the way upright to a standing position. Now as you exhale, turn the right foot out to the right and turn the left foot in at a bit more of an angle than it was before.

35:49

So that your shoulders and hips can face the back. Yeah. Bring the hands behind the back. Either secret prayer, or if secret prayer isn't happening for whatever reason, you can hold opposite wrists or elbows with your inhale, lift up your chest Arch back. Exhale fold forward towards Right leg.

36:14

Paris nasana. Too good. Straight legs. Strong legs. Three nice.

36:27

Good, five with your inhale, lift all the way upright, to stand, exhale swivel, the feet all the way around to face the other side. Inhale, lift up the chest Arch back. Exhale, folding forward over the left leg. Now Second side, strong legs. Yeah, try to even out the weight between the feet to breathing deeply.

36:54

Let the head go down three Four breathing. Breathe out with your inhale, stand all the way upright. And then parallel to the feet, the feet, to the open side again, If you shortened up your stance a little bit for purse switching to just open it up again. Yeah. Hands on your waist, inhale, lift your chest.

37:21

And then as you exhale, just go halfway forward. So chest is going to be parallel to the Flora approximately Hands in prayer at the center of the chest. Keep the feet. The same, bend the right knee. Hook, the left upper arm across the right leg and then reach the right arm up to the ceiling.

37:45

And then even Like by using the strength of the radar I'm reaching up. See if you could reach back towards the windows. A little bit? No, don't move the arm. Like, use the arm to move the back if that makes any sense. Okay. Come back to the center hands in prayer.

38:02

And then bend the left, knee hook the right arm across, reach the left arm up, just see if you could reach the left arm up so strongly that it actually helps you to twist a little bit more. Good. Come back to the center hands in prayer. Straight legs. Exhale.

38:22

Bend, right? Reach the right arm up. Inhale come back to Center hands in prayer. Exhale, bend left knee, reach left arm up twisting. Inhale Center. Exhale right side. Twist Inhale Center. Exhale left side, twist, good, inhale, Center one more time. Each side, exhale to the right. Inhale to the center, yes.

38:57

Exhale, left side. Inhale to the center. Exhale, stay there. Inhale, stand all the way up. Exhale feet and legs together. You can turn Oh no. Wait. Turn to face the side again, open the feet wide. The whole reason we did all that. Turn the right foot out. Turn the left foot in a little bit.

39:26

I designed it. You'd think I'd remember it. All right, inhale reach the left arm up. Come on. Exhale, reach the left hand all the way outside. Of the right foot rotated. Triangle reach the right arm up. So, try to find the Analogy. Try to find that similar feeling of the right arm being a sort of engine that drives the rest of the twist a little bit more than you thought you could.

39:57

Yeah, inhale lift all the way upright to a standing position. Exhale swivel, the feet around change sides. Inhale right. Arm up. Exhale, twist to the left rotated. Triangle, Partrita trigonasana. One good and again the energy of the left arm, it's not just hanging out there in space. It's actually helping With the whole shape of it.

40:30

Good inhale to stand all the way upright and exhale, step, the right foot forward, next to the left. Standing at the top of the mat. Good inhale, bend the knees, reach the arms up. Exhale. Hands down to fold forward. Inhale, prepare halfway lift. Exhale hubster walk back chaturanga. Inhale upward facing dog.

41:03

Exhale downward facing dog. Good inhale. Step the right foot forward. Turn the left. Put the left. Knee down. Reach the arms up. Get ready to twist. Exhale, hands, your prayer twist to the right side. Hook left arm outside of right leg. If you like you can tuck the back toes under lift the back knee up.

41:28

You could also take any arm variation that you'd like today standing spinal twist. So once again, try to kind of iron into your muscle memory, this idea of the chest turning one way as the hips turn another way. So there's this Difference between the upper body lower body variation.

41:52

Okay, both hands to the floor. Cross the left knee. All the way to the right side of the right foot. Come to sit down, seated spinal, twist, inhale, left arm reaches up, Exhale, twist to the right side. Look over the right shoulder. Mm-Hmm. Same. Same the hips are both roughly pain pointing forward.

42:16

The

42:22

Good with your inhale. Turn to face front. Exhale, counter twist. Inhaling turn to phase front, stacking up the legs for ankle to knees. So right leg could go over the top of the left leg. Or right leg could go in front but try to have your foot all the way past your opposite knee.

42:46

Yeah. If it's not happening or it bothers your knees stack up, the shins like this. Instead, go ahead. Go forward. One flex both feet, To. So go like this, right? Leg in front. Bring it in front. Yeah. So much better.

43:11

Good with your inhale, lift all the way upright. Keep the shape of the legs. The same walk, the hands over to the right side. To the extent that you can keep both buttocks. Grounded on the floors, start to bring the elbows in the direction of the floor. Yeah. So notice that the left buttock, it might be trying to get lighter, it might even be leaving the floor.

43:36

Push the hands down and anchor. Both sides down. With your inhale lift up, right? Exhale fold forward. Good inhale, lift up, bend both knees into the chest. Cross the ankles press the hands down into the floor or into blocks, lift up, whatever can lift up and then make your way back to chaturanga.

44:03

Artistic interpretation. Inhale upward dog. Exhale downward facing dog. Inhale, step the left foot forward between the hands. Exhale lower right knee down to touch the floor. Inhale arms reach up. Exhale hands to prayer, twist to the left side. Good. Uh, when and if you're ready, feel free to lift up the back knee and Any arm variation for today that you Want, or need to explore?

44:54

Good, both hands touching down cross the right. Knee to the left side of the left foot. Find your way to seated position, inhale, right arm reaches up. Exhale, twisting to the left side. Look, over the left shoulder. Sit, a little forward, on the sitting bones, sit, taller, lift the chest, try to turn both shoulders, even more towards the side wall that you're facing.

45:25

Go ahead. Inhaling turn to face front. Exhale counter twist. Inhaling turn to face front stack. Up the legs for ankle to knee. So again if the if the foot doesn't sort of cross all the way over the opposite knee, you can put it in front instead flex the feet.

45:46

Yeah fold forward one.

46:03

Good with your inhale lift to upright. Seated position, keep the shape of the legs. The same walk. The hands over to the left side. Either stay on the hands or start to work the elbows and forearms down towards the floor. Keep anchoring that right buttock down into the floor too.

46:30

Good with your inhale, lift all the way up, right? Exhale fold forward. One breath. Inhale lift up, right? Bend the knees into the chest, cross the left, ankle over the right ankle press the hands down into the floor, low lassana to lift up. Exhale, go back chaturanga. Inhale upward facing.

46:54

Exhale downward facing. Come on forward to a plank position. Again, bring the left foot to the center and stack the right foot on top of it. So all 10 toes are facing the right side. You're twisting this time. Bend the elbows like chaturanga. Keep turning the hips straight in the arms.

47:17

One more, you can do it, bend the elbows chaturanga. And straighten the arms. Go to the other side. No, rest. Toes. All the way facing the left side, turn to phase the floor. Bend the elbows chaturanga. Straighten the arms. Yes, keep turning the hips. Bend. Yes. And straighten and go back downward facing dog.

47:39

Lift the heels high up. Bend the knees. Look way. Past your hands Hopper walk all the way through to sit down. Okay, take your block and lay down on your back. Shavasana. No.

48:02

No. Okay. Uh, lift your feet off the floor. Bend your knees. So, bend your knees, essentially towards your chest. Yeah. Okay. Put your block between your knees. Cross your right ankle over your left ankle. Mm-Hmm. So feed her off the floor, knees pointing up to the ceiling that's it.

48:25

Now, even though the ankles are crossed, Feel how if you pull the ankles against one another? That'll help your knees. Squeeze into the block. It's happening. Yes, squeezing. Okay, great switch. The cross of the ankles left, ankle over, right? As you pull the ankles against one another let that help your knees.

48:49

Squeeze into your block, squeeze your block, pull your ankles, and squeeze your block, pull your ankles, and squeeze your block, pull your ankles, and squeeze your block. And then come on up to a seated position, sit all the way up. Keep your block. Cross your right ankle over your left ankle.

49:09

Uh-Huh. Uh, I'm going to reach my fingertips out in front of the floor in the way that my arms are like straightening. And I can push my fingertips down. And then, as I push my fingertips down, it actually helps me lift. My chest and sit a little forward. Lift your feet off the floor, pull your ankles, squeeze your block, pull your ankles, squeeze your block, reach the arms forward.

49:32

Keep squeezing your block, no matter what, bring the left hand over to meet the right hand. Keep squeezing your block, reach the fingertips, more forward towards that corner of the room and let that haul your chest more forward, are you still squeezing your block and then separate the hands?

49:47

Fingertips on the floor? Across the ankles the other way. Push the fingertips down. Lift up chest lifts. That's it. Squeeze your block. Reach your arms forward. Keep squeezing your block right hand meets left hand left. Both fingertips, reach forward, reach your chest more forward out. More forward up. Are you still squeezing your block?

50:07

Separate the hands. Hands on the floor feet on the floor. Okay, get rid of that block. Some of you are unbothered and I love that for you. Okay. Cross the right angle, over the left, ankle. Yeah, your feet can be actually be on the floor for this next part.

50:29

So, the only confusing part is this movement of the arms, so take your left hand. And run your left hand between your knees and plant it on the floor so that the fingertips go. Don't worry, it's not happening yet. We got a little ways to go so don't get ahead of yourself, you're fine.

50:46

Okay. The look of dread that came over the face. Okay, right hand about a little more than shoulder with distance away from the left hand actually. So all the fingertips are trying to point towards the right hand side of the room. Squeeze your knees into your upper arm like like blood pressure reading, Pressure and then use your hands to turn your chest.

51:12

Keep squeezing your knees against your arm. You squeeze your arms, squeeze your arm, turn your chest, and squeeze your arm. Turn your chest, and squeeze your arm. And then release come to face the center. Switch the cross of the ankles. Run the right arm between the knees and plant the right hand to the floor.

51:31

Left hand to the floor, maybe 15 inches, or so away from the hand. So the hands are kind of wide. Squeeze your, squeeze your arm with your legs. Squeeze your arm. And then try to turn both shoulders to face towards the left hand wall, turn turn your chest, squeeze your arm, and turn your chest, both buttocks are still on the floor.

51:50

Mm-Hmm. Okay, turn to phase forward. Straighten both legs out. Hello hip flexors. Okay. Bend the right knee. This time, we're going to take the right knee, over the right upper arm. Don't worry, we're going to take it in small slow doses. Okay. I even like to like shove my arm back into my leg a little bit so it helps me.

52:20

Move my hand back a little further. Yeah, left tendon to the floor hands. Might be a little on the wide side. That's okay. First is just like a test lift just push down and see what lifts up the hips. Maybe you can add the foot into it. Maybe you can add.

52:39

Oh scrunching. Nose into it. And then release down. Yeah. Okay, we're going to hook the foot, don't worry. It's again, it's just another test. Flight, test flight. Push down. See what can lift up. Just try to lift your butt up even if nothing else happens. Lift your butt up.

52:58

Maybe lift your eyebrows up, maybe scrunch your nose. To help just kidding. It cannot help you. Now, And then sit down. Okay, here it comes. The moment you've been dreading, right? So, Just so we have a picture of what's happening. I lift then I bend my elbows as I squeeze my arm.

53:20

Look how bent my elbows are. I am, I am more than chaturanga bent. Right? So I find what happens is, if we don't bend the elbows enough, that's that's Obstacle. Okay. Let's try lift the seat up. If that's all that happens. That's a success. Okay? Then squeeze, your upper arm lean forward.

53:41

Bend your elbow. Squeeze your arms, squeeze your arm. Try to straighten your legs out. So, squeeze more squeeze. Squeeze your arm more. Okay. Yes Dimitri. Yes. Okay, lift up sit down. Extend your legs forward. Good news, is we have the whole other side to do so I could just feel the Exhilaration in this room, electrifying, okay, bend the left knee into the chest.

54:18

Hook your left. Knee above your left elbow. And again, I like to take this extra moment to kind of shove my left arm back a little And then right hand on the floor, hands can be a little wide. Just a test lift. Just see what lifts up. If nothing is lifting, maybe put hands on blocks, could be one option.

54:41

Okay, cross your ankles. Test lift. Push down. Just see what lifts up. Yeah, just staying curious. Staying open. Yeah. Okay. Last one lift up Lean Forward. As you're leaning forward, you're sticking your legs out to the side and squeezing. Your upper arm. Squeeze your upper arm between your inner thighs.

55:05

Squeeze your upper arm Oh yeah, nice.

55:13

Hey nice. Look in that. It's all coming together. If you feel nice Elliot, if you feel like you're on the verge of a personal breakthrough, And you need another few moments. Please feel free to take them. There is no rush. You could keep working on this for a few more seconds if you.

55:38

Like, if you're totally over it, thank you very much, then come into child's pose.

55:50

Right. Shanti may all the yoga poses be at peace. May I be at peace, even In the face. Of a difficult situation or difficult Asana. Yeah. Okay. From child's pose, we're setting up for head stand. Sheer shasana. If you're unfamil, if you are familiar with headstand, go ahead and just come on into it.

56:22

If you're not familiar with headstands start by clasping the hands together. Elbows and wrists touching the floor head on the floor right behind the hands. Yeah, tuck the toes under lift the knees up. So you're in like a downward, dog. With the head down on the floor and then if you want, you can tiptoe the toes a little bit closer.

56:49

If your tiptoeing, the toes, a little closer and you want to bend one or both knees into the chest,

57:00

Bless. Wow. Unshakable in headstand, Can even sneeze and Head stand. So, If if you're up, And you'd like to try a variation, Flex the feet. Keep the legs straight. Keep both legs going straight up to the ceiling, but turn in your waist, and try to flex both feet to the left side, Yeah, that's it.

57:32

Turn the toes, turn the toes. So it's that similar turning at the midsection feeling that we had in those twisty planks.

57:44

Which will be the official name going forward and twisty planks. Okay, turn to the center and then uh, turn the toes to face the other way twist in the middle. Twist in the midsection? Yeah. Nice.

58:05

Yeah.

58:31

And then come back to the center if you were twisting and turning. And then whether you were taking a variation or not, you can slowly start to make your way. Out of head, stand into child's pose.

59:10

Okay, reaching the arms forward, tuck the toes under. And lift up into downward facing dog.

59:27

Good. And then uh, inhaling come forward into a plank. Exhale. Lower all the way to the floor. Arms alongside the body Palms of hands facing up to the ceiling. Good, inhale, lift up, head, chest and legs shawl of Asana. One Good. Nice lift up a little higher push into me.

59:58

Yeah, lift head and chest more. Yeah, awesome. And then exhale, slowly release down. Bend the knees, reach back. Catch, hold of the ankles. Inhale lift on up, head chest knees for Don, yasana, Bo one.

01:00:29

Good. Let's go a little narrower gather it in. Yeah.

01:00:38

Good. Exhale, slowly release on down.

01:00:49

Again, bend the knees, reach back. Catch, hold of the ankles. Inhale lift on up, head chest knees, one more time.

01:01:03

Threes. Switcheroo. Yes. Awesome.

01:01:15

And exhale release on down place. The hands, either side of the chest, inhale, lift forward, and up into upward, dog. Exhale, go back downward facing dog. Good lift high up onto the balls of the feet. Bend the knees look forward. Past the hands Hopper walk all the way through to sit down.

01:01:41

And lay down on your back. Feet on the floor. Lift the hips up. Interlock the hands behind the back into one fist.

01:01:59

Okay, three.

01:02:11

Good separate the hands, release the back down to the floor.

01:02:22

And then place the hems. Either side of the ears preparing for full wheel word, but on your Asana, With your inhale, go ahead press down to lift up one.

01:02:53

And chin to the chest. Slowly come down. Keep the feet on the floor, keep the feet grounded.

01:03:11

Good place. The hands next to the ears. Second time. Inhale lift on up.

01:03:33

Good gin to the chest. Come on down.

01:03:42

Third times the charm place the hands place the feet. Inhaling lift on up one.

01:04:00

Uh, into the chest slowly, come down and then hug the knees into the chest.

01:04:12

You forgive me. Forgive me for ashtimacrosan. Bring both knees over to the left side of the body. Look over the right shoulder.

01:04:30

That's right.

01:04:47

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

01:05:22

Bring the knees up to the center. Come on up to a seated position. Sit all the way up, right? Straighten both legs forward out in front of you. Flex the feet. Sit up tall. Exhale fold forward. Pestimo tenasana. Seated. Forward fold one.

01:06:19

Good, take your time if you. If you feel you need a few more breaths in past tumotanasana to feel Complete feel free to take them when you are ready. Go ahead and lift up. Set up for shoulder stand, practice Columbus. If you're not taking shoulders down for whatever reason, Let me know.

01:06:45

We'll find something else. You can take legs up the wall. You can lay on your back for soup dubarakunasana, whatever you need to. Need to do today. Yeah.

01:07:44

If you're practicing shoulders stand, and you'd like to try a variation similar to what we did in headstand, you could keep the legs extending and turn the feet to one side. Twisting.

01:08:08

Yeah.

01:08:13

If you're yeah, if you're twisting, be sure to go to both sides. Let's get this out from under your elbows, actually. Yeah. Yeah.

01:08:30

That's it. Good.

01:08:42

Yeah, good. And then just just watch your thumbs. I like to get my thumbs with my other fingers. Over time. It can.

01:09:17

God.

01:09:30

Good. If you're practicing shoulder stand, Start to finish up whatever variations you might be taking. And move towards halasana.

01:10:08

And then plow start to roll. Down out of it.

01:10:26

I'm setting up for Fish. Matseyasana Crown of the head to the floor.

01:11:01

Into the chest. Release down. Set up for shavasana.

01:20:00

Referred to deepen the breath.

01:20:14

It's hard to bring some movement into the body.

01:20:31

Take a moment to move or stretch any way you need to wake the body up.

01:20:46

And Gathering the knees, roll to the right hand side. Come on up to a seated position. Set up a comfortable seed, for meditation practice.

01:21:17

It up, tall be still Focus inwardly on the movement of breath.

01:21:29

You can stay with the breath or if you have some other Instructions, a mantra. Something you're working on with a teacher. Go ahead.

01:25:47

May all beings experience, peace. Namaste, everybody. Thank you so much for making time for practice and for all of your very hard work today. Um, if you have any questions about today's class or about your practice specifically, let me know if not. We'll see you next time. And, um, if you borrowed one of our mats, there's some spray bottles at the back of the room, if you can spray them at and hang it up on these metal pegs that are right outside the room to dry.

01:26:19

That would be good. And be sure to check. The event calendar. We always have really cool things coming up. I think Nick has a workshop coming up. His workshops are super. He's like one of the most fun Iung our teachers ever and um so definitely join his Workshops. When you see them come up we also have A scripture study class with the, uh, one of the students.

01:26:46

Of. Of satyananda. And we're studying the gurgita if anyone's interested in. I know I'm very excited because we never get to look at the gurita. Anyway, lots and lots of events coming up, so Check the schedule. Check the calendar. It's all there.

01:27:13

I just noticed that your necklace is a piece sign.

01:27:24

Yeah. It's so funny. As I was, as we were oming, I like, I just happened to open my eyes and I was like, oh, oh,

01:27:43

Yeah. Yeah.

01:27:50

Even a little. Yes, exactly. Exactly. We all need it.