Podcast #151 - Transformation and Rajakapotasana

Helpful to have a belt with a loop in it, planning to create some supplemental visual help for this class - will be posted here

Here's the playlist we used for this practice: 
https://open.spotify.com/playlist/0kbclFE28OrZ77C1p7rvXm?si=53e753cd63f84c31

TRANSCRIPT:

Om Bhur-Bhuvah Svah Tat-Savitur-Varenyam

Bhargo Devasya Dhimahi Dhiyo Yo Nah Prachodayat

Reading from Easwaran Eknath: 

“Just as we live, in an external physical world, we live at the same time, in an internal world of thoughts, feelings and desires. Well, our modern civilization has made great strides in understanding the external world. Only now, are we beginning to recognize that the forces in the internal world forces, like anger greed and fear have the power to devastate the mind the Earth and other beings? We need to learn how these winds blow. And how they can be directed and how they can be put to work. In the countryside where I live I often see windmills, harnessing, the power of wind pumping water from deep beneath the The surface of the water to feed. The local crops. Windmills, put the wind to work. Similarly. Through meditation. You can set up an anger Mill. Which will put your anger to work, drawing the living Waters of compassion and creativity from the depths of your heart to help all those around you. Gandhi learned this secret in South Africa. I have he says I have learned through bitter experience.

The one supreme lesson to conserve my anger as heat conserved is transmuted into energy. So that even our anger can be controlled in transmuted, into a power that can move the world. He is speaking from his own experience. Harnessing his anger about the indignities that were heaped upon him and others in South Africa and he changed the world.”

06:03

So, Downward facing dog.

I love that image of like, The windmills sort of pulling. The wisdom and compassion and creativity, and Energy out from sort of the depths of Our heart, whatever we might be feeling at the moment, let it sort of energize that cycle. That. Transmutation of forces.

06:54

Oh, Jen. Two weeks in a row. I'm so lucky. Noelia. Welcome back Fanny. Welcome back. Helen at long last. Welcome back. Okay, with your inhale, come on forward to playing shoulders forward over the wrists. Exhale, lower the knees, the chest, and the chin to the floor. Inhale, slide forward into Cobra.

07:26

Exhale. Tuck the toes. Sit all the way back towards the feet and then extend the legs downward facing dog.

07:38

Lift the right leg up and back. Open the right. Hip a little to the right side, and bend the knee. So that the heel comes closer to the buttocks, reach, the kneecap even higher up towards the crease between the wall and the ceiling. So you're like lengthening the right side of the body, all the way from the armpit to the hip to the kneecap, and then straighten out, the legs square off the hips step, the right foot to the outside of the right hand place the left knee down point, the left toes, keep the hands on the floor, but come up onto fingertips for the moment.

08:15

Look forward move the pubic bone forward and down into gravity as you lift the head and the chest. That's it. Now, plant the left hand down, Reach the right arm forward towards the windows, all the way up and all the way back. So, reaching in a big semi-circle and you can either hold on to the left foot or you could hold on to the back of the left thigh there, whatever you want to grab a hold of.

08:47

Yeah, to turn the chest, push into the left hand in such a way that you're not sort of falling into the left shoulder, but moving up out of it. Good. And then, as you let go of the foot, reach the right arm back up and forward big, huge semicircle plant both hands on the floor.

09:06

Step back into plank and exhale, chatturanga. Inhale upward facing. Exhale downward facing. Inhale, take the left leg up and back. Open the left hip to the left side, bend the knee. So that heel comes towards your buttocks. And then reach the kneecap higher up up back behind you.

09:39

To straighten out the leg square off the hips. Step, the left foot to the outside of the left hand, lower the right knee down point the right toes, come up onto the fingertips lift and spread the chest as the hips move forward and down too good. That's it. Breathing three.

10:03

And then plant the right hand down. Reach the left, arm forward up and back either, hold on to the foot, or you can hold on to the back of the thigh there, keep turning the chest hips, moving forward, and down into gravity. Push the right hand down, so you're kind of lifting out of the weight of the shoulder.

10:25

Yeah. And then as you let go of the foot, reach the left arm back up and forward both hands down step into a plank. Exhale chaturanga. Inhale upward facing dog. Exhale, downward facing dog. Good walk the feet forward towards the hands folding forward over the legs. Let the head hang down arms.

10:51

Hang down.

10:57

So through it, even in the physical yoga, practice, the use of mula bandha, the pelvic floor, lock in combination with ujjayi breathing, so that constricting, the vocal cord. So we make that soft wispery sound. Those two closures Create a Create. A little internal sort of system in the body that generates heat and through that heat transforms our energy.

11:34

So we are we're trying to kind of like light a little fire underneath it. Yeah. Okay. Widen the feet. Bend the knees come into a deep squatting position with the hands together at the center of the chest. And heat heat and fire. Is that energy of transformation?

12:04

Good, bring the hands down to the floor. Raise the hips up and fold forward. Some something good over there is everything. Okay? More volume. More volume. Got it. Okay. All right. Got you. Thank you. Thanks Elliott. Okay. Bring the feet and legs all the way together hands on your waist, inhale, lift all the way upright to a standing position.

12:31

Exhale, release the arms alongside the body good, exhale, Sun salutations, inhale hook thumbs, reach arms up in Arch back. Exhale, Bend knees, swing arms behind the back lace, the hands together, folding forward. Inhale Place hands down, right foot steps. Back look forward. Exhale, step all the way back downward facing dog.

12:54

Inhale forward into a plank. Exhale chatturanga. Inhale upward facing, dog. Exhale downward facing dog, inhale to plank, exhale, knees, chest, and chin. To the floor. Inhale slide forward Cobra, exhale tuck the toes. Sit all the way back towards the feet and then extend the legs downward dog. Inhale. Right footsteps, forward.

13:25

Exhale, left foot next to right foot fold forward. Inhale, bend knees, hook thumbs reach up Arch back, straighten legs at the top. Exhale, bend knees swing arms all the way around behind Lea's hands together and fold. Inhale hands down, left foot steps back. Exhale downward facing dog. Inhale forward into a plank, exhale chatturanga.

13:53

Inhale upward facing dog. Exhale, downward, dog, inhale, plank, exhale, knees, chest, and chin. To the floor. Inhale slide forward Cobra, exhale tuck the toes. Sit all the way back towards the feet and then extend the legs inhale left foot forward. Exhale, right foot forward. Inhale, bend knees hook thumbs reach up Arch back, straighten legs.

14:24

Exhale, stand up and release the arms, inhale hook thumbs, Reach arms up in Arch back. Exhale, bend knees swing arms behind Lea's hands together and fold. Inhale, hands touch down right foot steps back. Now, as you exhale, lower the right knee down. Point the right toes. Inhale hook thumbs reach arms up in Arch back, Crescent lunge.

14:48

Exhale hands down to fold for sorry - Downward facing dog. In my bad inhale, come forward into plank. Exhale chatturanga. Inhale upward facing. Exhale downward facing inhale to plank, exhale, knees chest, and chin to the floor. Inhale slide forward Cobra. Exhale, tuck the toes. Sit all the way back towards the feet and then extend the legs inhale right foot forward.

15:22

Exhale left knee touches down. Inhale hook thumbs. Reach arms up and Arch back. Exhale hands down. Step forward feet together. Inhale bend knees hook thumbs reach up arch back. Exhale, bend knees swing arms behind Lee's hands together and fold. Inhale hands down, left foot back. Exhale lower left knee down.

15:48

Inhale hook thumbs. Reach arms up an arch back. Exhale downward facing dog. Inhale plank. Exhale chaturanga. Inhale upward facing. Exhale, downward facing, inhale plank, exhale, knees, chest, and chin. To the floor. Inhale sliding forward into Cobra, exhale tuck the toes, sit all the way back towards the feet and then extend the legs inhale, left foot forward, exhale, right knee down, inhale hook thumbs, reach up an arch back.

16:29

Exhale hands down. Step forward feet together. Inhale, bend knees hook thumbs reach up Arch back. Exhale, stand up release the arms. Good deeply. Bend the knees. Reach the arms up chair pose. Exhale. Hands down to fold forward. Inhale, halfway lift to prepare. Exhale, hop or step back chaturanga. Inhale upward facing.

17:02

Exhale downward facing. Inhale, step the right foot forward. Turn the left heel down. Reach up. Warrior one. Good. Exhale hands down. Step back chatturanga. Inhale upward dog. Exhale downward facing dog, inhale left foot steps forward Warrior One. Exhale hands down. Step back chatturanga. Inhale upward facing. Exhale downward facing again both sides.

17:41

Inhale, right foot steps forward Warrior One. Exhale hands down. Step back chaturanga. Inhale, move forward. Exhale, go back. Inhale left foot forward Vera. But draw one, Exhale hands down. Step back chaturanga. Inhale upward dog. Exhale down. We're dog and breathe inhale. Exhale one. Inhale. Ex, For two inhale. Exhale, three breathe in.

18:27

Breathe out for inhale. Exhale, bend the knees, inhale hop or step feet to hands. Exhale to fold forward. Inhale, bend the knees, reach the arms up. Exhale, stand up and release the arms. Bend the right knee into the chest, open the right, knee out to the side place. The right foot against the left, inner leg hands to prayer at the center of the chest tree pose.

19:04

One, that's it. Uh, so lifting the chest towards the thumbs, to pressing the foot, against the leg, leg against the foot, three, good point, the right knee forward, and then place the right foot next to the left foot. Bend the left knee into the chest, open the left, knee out to the side, place the foot against the inner thigh hands together.

19:30

One lift, the center of the chest, two front of both hips facing straight Ahead. Try not to twist the hips. Three. Good point, the left knee forward, and then Now next to the right foot inhale, bend the knees, reach the arms up. Exhale hands to the floor, fold forward.

19:55

Inhale, halfway lift to prepare. Exhale hub step or walk back chaturanga? Inhale upward facing. Exhale downward facing. Inhale, step the right foot forward Warrior Now, as you exhale, just straighten the right leg. Try to turn the hips and the shoulders as much to face forward, as you can clasp the hands together.

20:27

Reach the knuckles so much up to the ceiling that it's like you're kind of lifting from your waistband all the way up to your armpits and then keep that sense of upward lift even as you bend into the right knee for Warrior Two. I mean, uh, Warrior One. My brain.

20:46

Okay, straight. Haven't got a lot of sleep this week, okay? Straighten the right leg, reach the knuckles up up to the ceiling. So there's this sense in which the whole upper body lifts upwards even as you bend, into the legs and the hips go downwards. So it's like, embodying these two Energies at once.

21:06

Now you have the option to extend the fingertips, but keep reaching up through the arms. Elbows wrists fingers, bend the front knee a little bit more lean, the chest in the head, back a little bit more. Inhale straighten right leg. Exhale open everything out to the side preparing for triangle.

21:27

Reach long to the right. Push the let a right hip back and then reach into triangle, let right hand down left arm up one Good. Mm-Hmm. Three, energizing the legs here. Try to even out the weight between the feet.

21:49

Good with your inhale, lift all the way upright. Exhale, bend the right knee, place the right hand outside of the right foot. Reach the left arm all the way over the left ear for extended side angle. Good, strong in both feet. Pressing the right knee against the right arm.

22:13

Good for turning the chest. Okay. Now keep the legs, the same inhale reverse, the warrior. Reach the right arm, all the way up and back. Try to keep the legs, just the same. Now, Good, exhale, extended side. Angle right hand, to the floor, left arm reaches overhead. Again like that, inhale to lift up let the breath help with the movement.

22:38

Exhale extended side angle. One more time like that. Inhale, reverse the warrior. Exhale, extended side angle, good. Inhale, both hands to the floor. Exhale, start to straighten the front leg. Inhale, head and chest, lift look forward, and exhale, fold forward. Parseful one, deep breathing. Try to spread the skin of the Three, press back heel down.

23:18

Five inhale, Bend the right knee hands to the floor. Plank pose. Exhale chaturanga. Inhale upward facing. Exhale, downward facing inhale. Step the left foot forward Warrior One Vera, but draws no one reach up. Good as you. Exhale straighten out the front leg. Clasp the hands together face both armpits as much to the front of the room as possible and then reach up through the knuckles so that you're lifting up out of the waist, even the ribs, even the armpits, and then bend the left knee into Warrior, Two legs.

24:00

But again try to keep everything from the waistband up, lifting upwards. Do that again, straighten the left leg reach up with the knuckles, as much as you possibly can reach and then keep that sense of upward lift. Even as you bend the front knee and let the hips, go more down and then you have the option of keeping the hands the same, or you could extend the fingertips.

24:25

Out for the usual shape good. Bend the front knee, a little bit more. See if you could lean the head in the chest back a little bit more. Inhale, straighten the left leg, exhale, open the hips, and arms to the side. Inhale, reach to the left and then place the left hand down right arm reaches straight up.

24:49

Good. That's it to spread the top of the chest, three.

25:00

Good with your inhale, lift all the way upright. Exhale, Bend Left knee place left hand. Outside of left foot reach the right arm all the way over the right ear for extended side angle, breathe in. Breathe out good. Inhale. Exhale, bend a little bit more inhale. Exhale. Now with your inhale reverse the Warriors sweep, it all the way up and back.

25:31

Exhale extended side angle, left hand. Outside of left foot. Inhale, reach up and back. Try not to change the front knee. Good. Exhale. Extended side angle? Inhale, reach up and back last times, reversing the warrior. Exhale extended angle. Inhale, both hands to the floor. Exhale start to straighten the front leg.

26:02

Inhale, head and chest lift look forward. And exhale, fold forward, parseful to nothing. Deep breathing again, Moolah Bandha and ujjayi, breath together, to create the little The little furnace to sort of churn. Emotions into energy. Inhale, bend the left knee hands to the floor plank pose. Exhale chaturanga. Inhale upward facing.

26:39

Exhale downward facing dog. Good breathe. Breathe out. Inhale. Exhale. Inhale. Exhale, bend the knees and look forward. Inhale, hop or step feet to hands. And exhale fold forward. Inhale, bend the knees. Reach the arms up. Exhale, stand up and release the arms. Turn to the right side, open the feet wide apart wide straddle.

27:18

Hands on your waist, inhale lift up the chest and Arch back. Exhale, folding all the way forward hands to the floor between the feet. Now, uh, you can walk the hands back a little. So fingernails and toenails are kind of in the same line. You can bend the elbows, like chaturanga.

27:38

Head goes down, try to energize the fronts of the legs. The top of the legs, three, Take the features, that's tiny bit wider. A little bit wider. A hand then press your hands all the way. Yes. Inhale, lift your head and chest look forward. Okay, so now you're on fingertips, you're in a flat back position.

28:00

You're going to take the left hand to the right ankle, and pull on the right ankle to turn the chest right hand. Could go on the waist for now. And then come back to the center right away. Fingertips on the floor, Right hand reaches across, twisting to the left.

28:20

Inhale come back up on a fingertips. Use the breath. Exhale, turn. Inhale brings you back to Center. Exhale turn. Let the breath help the movement inhale to Center. Now, if you want to add reaching the right arm up, exhale, Inhale to Center. Exhale left side. Inhale Center one more time.

28:48

Each side, exhaling turn. Inhale. And exhale, turn like a little miniature windmill. Inhale. Come back up to Center. Exhale, hands on your way. Stay right there for a moment. Inhale, push down into the feet to lift all the way upright, and then turn the right foot out left foot in at a little bit of an angle hands behind the back, secret prayer, or you could do some other variation holding on to opposite wrists or something.

29:21

Turn the head chest, more to face the back of the room. Inhale, lift up the chest. Exhale fold forward parsefulness now Good. Good again, try to spread the soles of the feet. I know. It feels When we're in a treacherous situation, it feels like gripping. Is going to help with balance, but it is a It is a paradox instead like spreading and relaxing will help with balance.

29:55

Okay, with your inhale, lift all the way up, right? Exhale, turn the feed all the way around to face the other side. Inhale, lift up the chest Arch back. Exhale fold forward. One good. That's it. Three. And relaxing the toes spreading or relaxing, the skin of the soles of the feet.

30:25

Four good. Five, with your inhale, lift all the way upright. And then swivel, the feet all the way around to face the other side release the arms. Legs are straight hips are facing. The back of the room, reach the left arm up. As you exhale, take the left hand all the way across to the right side of the right foot for rotated.

30:51

Triangle now. Right arm reaches up one? Yes. The more, the more you're able to reach the left hand down into the surface of the floor, or into the surface of the block, the more it will help you with balance and twisting.

31:11

Good with your inhale, lift all the way upright. You can back stroke the arm for extra balance as you come up and then exhale, turn the feet all the way around so hips and shoulders face the front of the room now. Inhale, reach the right arm up. Exhale, take the right hand all the way across rotated.

31:31

Triangle left arm reaches up one. Yes. And then again, see, try to find the relationship between pushing the right hand down more and turning more

31:50

Good with your inhale, lift all the way upright. You can back stroke the right arm. If that helps. Exhale, step forward feet together, legs together, Inhale, bend the knees, reach the arms up. Exhale hands to the floor, fold forward. Now. Walk the hands a little bit forward of the feet.

32:14

Open out the toes, like a ballet first position preparing for Crow pose, bakasana. So place the knees high up on the backs of the upper arms shift, the weight forward into the hands. The either the feet can stay on the floor or you practice lifting one foot or both feet off the floor.

32:37

Three. Yes.

32:43

Good and then wherever you are hop, stepper walk back chaturanga. Inhale upward facing Exhale, downward facing inhale, step the right foot between the hands. Exhale, lower the left knee down. Inhale arms reach up, get ready to twist. Exhale hands to prayer twist to the right side hook, the left arm outside of the right leg as an option.

33:11

You could tuck the back toes under lift, the back knee up. Yeah. And any arm variation You want to explore is also great. Bend the front knee, a little more. Yeah. Five, with your inhale touch both hands down and then we're going to set up for seated. Spinal twist.

33:33

So, left, knee all the way to the floor behind the right foot, and then come to sit down. Inhale, reach the left arm up. Exhale twist to the right side. Look, all the way over the right shoulder and breathe. Yes, one, Were you running to? No, no. Okay, not your thing.

33:57

It's not my thing either. But it's pretty amazing. The people I know who do it. Inhale, turn to phase forward. Exhale counter twist. Oh Chiropractic, inhale turn to face forward stock up the legs for ankle to knees. So flex out through both feet, right shin Stacks over the top of the Left knee.

34:24

In fact, let the let the foot pass all the way over the edge of the opposite. Knee a little bit. Yeah. Flex the feet fold forward, one, We don't want pain in the knee here, or really at any time during the yoga practice. So, if there's pain in the knees, let me or one of your teachers know so that we can find something else.

34:52

Pain in the hips. That's okay though. I'm kidding. I'm kidding. There's a there's of course a distinction between The, the kind of discomfort that is leading to growth versus just, you know, pain, which we don't want to go into right with your inhale, lift all the way up, right?

35:13

Bend both knees into the chest. Cross the ankles press the hands down into the floor, or blocks, lift up. Whatever can lift up even if only your thoughts lift up, And then make your way back to chaturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale, Step the left foot forward.

35:38

Exhale touch the right knee down. Inhale, reach the arms up. Exhale hands to prayer, twist to the left side. Tuck the right toes under if you want to lift the right knee up and then breathe keep twisting poor good. Try to get the left knee to go over the ankle more.

35:59

Yes, more Yes. Five, straighten the back leg more. And then bring both hands to the floor, cross the right knee. Behind the left foot setting up for seated, spinal, twist, inhale, right arm reaches up. Exhale, twist to the left side. Look, all the way over the left shoulder and breathe.

36:27

Again, use the breath to to move into it deeper so inhale you lengthen. Exhale, you twist, keep going. Good with your inhale turn to phase forward. Exhale counter twist. Good inhale, turn to phase forward, set up the legs for ankle to knee. Again specifically having the left foot a little bit, further off the right knee and then go ahead, Flex the feet.

36:58

And fold forward. Breathe so deeply that it's almost like you could send breath all the way into the hips. Yeah. Good with your inhale, lift all the way upright. Bend the knees into the chest cross the ankles press the hands down into the floor, lift, whatever can lift up and then make your way back Inhale upward facing dog.

37:29

Exhale downward facing dog. Okay, bring the right knee forward between the hands set up the legs as if we're coming into pigeon, but we're not going to fold forward just yet. So the right foot moves a little over to the left, the left foot can walk back a little bit and then walk the hands back so that your hands are more either side of your hips, lifting your head, and your chest.

37:59

You could come up onto blocks, you could come up on a fingertips, you could come up onto, fingertips, on top of blocks, if you need to. Go ahead and chest lifting. That's it now, Here's where things start to get a little Trixy. With the left foot tucked under lift the left knee away from the floor.

38:19

So, you're attempting to straighten the left leg behind you. Then imagine that you're trying to kick the right leg forward and down into the floor so hard that you find these strengthening muscles underneath you. Oh, it's harder if you're more flexible. Okay? So if you're more flexible, you really have to work to find that stability, okay?

38:43

All right. Now, see if you could work both legs, so strongly that you could maybe balance. Maybe one hand finds the waist maybe two hands finds the waist. That's it. See, if just by kicking the feet equally in opposite directions, you could lift up three inches higher off the floor especially you Good.

39:06

Hold for 75 breaths. Just getting fooled. Forward untuck the back toes. Give yourself a few breaths. Enjoy a little regular old-fashioned pigeon. Original flavor.

39:28

Good walk, the hands back under the shoulders. Tuck the left toes under. You could either press back downward dog. Or if you want to move through an extra chaturanga up dog, you're welcome to. Good. That's it. Inhale step the left foot forward between the hands. Exhale, right knee touches down.

39:53

In. Oh no. Sorry, your left knee goes between your hands for pigeon. All right. Uh, so lift up tall through the chest, you could be on fingertips, you could be on blocks, you could be on both lift the chest, that's it. And then see if you can tuck the right toes under lift the right knee up, extending the right leg.

40:18

And then kick the left foot and left Shin so hard into the floor. That you're kind of waking up those side. Hip strengthening muscles. Those stability. Muscles in the hips. Okay. Now see if you could balance, maybe one hand on your waist, perhaps two hands on your waist. By using the energy of the legs, could you lift your hips up away from the floor?

40:47

And then go ahead fold forward. You can rest your head down on the mat, or on your hands, or even on a block. Good.

41:07

Good walk, the hands back under the shoulders. Now either go back to down, dog, and wait for us there or you could move through an extra chaturanga up dog.

41:25

Good. Bend the knees and look forward. Inhale, Hoppers step feet to hands. And exhale fold forwarding, inhale, bend the knees. Reach the arms up. Exhale stand up and release the arms. Bend the right knee into the chest, open the right, knee to the side. So from here, You can bring the right ankle to just cross over the Flesh of the left thigh reach the arms up.

41:57

So, get some of that lift and length that we worked on in Warrior one and then start to bend the left knee, but don't lose the sort of upward movement of the upper body and the waist. Now, reach the arms forward. As you deepen, the hip creases. You can stay like this or bring the hands to prayer and touch the backs of the arms against the front of the right shin.

42:22

You can stay there or you can move into a flying Crow. The heart, reach, reach, reach, bend. You're standing knee. A little bit more. Yes, you got it.

42:38

If you kick your ratian forward against your arms, the way that we practiced on the floor it will free up the back leg. If you're in flying Crobe, start to backtrack left foot on the floor. Everybody, reaching the arms up. Stand all the way up, bring the right knee up into the chest.

43:00

And then release feet and legs together. Other side, bend the left knee. Open the left foot out to the left side. Now, cross the left ankle over the uh right thigh. Reach the arms up so much that it affects everything from the waistband up. Then start to bend the right knee.

43:21

Uh, don't you don't lose that lift in the waist, keep the lift. Even as you're reaching forward, you can stay like that or hands in prayer elbows to front of left. Shin You can stay like that or hands to the floor for flying crow. Yeah. And then if you use that same strength of like kicking the left leg forward, Against the arms that can help you free up the back foot.

43:55

If you're in your flying, crow start to return the right foot to the floor. Good. Everybody reached the arms up. Stand up, reach up, even a little extra as you bend the left knee into the chest. And then release feet and legs together. We have now reached the portion of the class devoted to inversion practice.

44:20

So if you know that you want to use a wall, go ahead and make your move. Now, we have plenty of wall space, particularly against the white wall. You're going to have an opportunity to practice. Any of the three inversions. So we'll start with handstand and we'll move into Forum stand and heads down.

44:39

Yeah. Okay, so first hand stand practice hands on the floor. Any variation even downward dog is a variation of handstand.

44:58

Three. Yes.

45:20

Good. Straight legs. Straight her legs. If you're still working on something in handstand and you want to keep working on it, that's perfectly fine. Otherwise, you now have an opportunity to work on forearm stand, elbows and wrists. Down.

45:45

Good. Squeeze. The legs. Squeeze the legs. Flex your feet. Flex all the way. Flex heels heels heels heels. Heels heels. Oh yes. And then push down like crazy.

46:05

Okay.

46:13

Good. If you're still working something out. About your forearm stand and you want to continue. That's okay. Otherwise next would be headstand sheer shasana.

46:32

And if you're just not sure how to Get started or you haven't done it in a while. Let me know. Yeah. Nice.

47:31

Okay. And then finishing up whatever you need to do. In headstand.

47:49

And then go ahead and find your way back. If you move to the wall, find your way back to the middle.

48:22

Okay, downward facing dog.

48:35

Go ahead. Inhale forward into plank. Exhale lower, the knees chest chin to the floor. Inhale, slide forward into Cobra. Exhale, release the forehead down to the floor. Arms behind the back lace. The fingers together. With your inhale, lift head, just arms shalabasana. Try to get the thumbs, any amount away from the buttocks.

49:03

Yes.

49:09

Good. Go ahead lift up a little higher. Yes. And then exhale, slowly release down.

49:25

A second time, clasp, the hands behind the back lace, the fingers together and then inhaling lift on up.

49:45

Good with your exhale. Release on down. Place the hands, either side of the chest, parallel the feet and legs, inhale lift forward into upward dog. Exhale, go back downward facing dog. Inhale to plank. Exhale. Lower all the way to the floor. Bend the knees, reach back. Catch, hold of the ankles.

50:16

Inhaling lift on up head chest and knees Don urasana. Yes, one

50:32

Got in with your exhale slowly release down.

50:44

Again, bend the knees, reach back. Catch, hold of the ankles. Inhale lift up head, just and knees.

51:02

Good. Exhaling release on down. Place the hands on the floor, either side of the chest. But move the hands a little bit wider away from the chest. So even the hands might even go off the mat a little or even all the way separate the feet. And then, Keep try to keep the buttocks, relaxed, so lower half of the body stays relaxed, push into the hands, lift the head, the chest, even parts of the abdomen up.

51:35

You might even lift your head up and back to sort of follow the line. Of the curve here. And then slowly abdomen chest, head releases down. You could stay on flat hands or this time come up on a finger tips. So pressing hands and fingertips down. Lift head chest abdomen.

51:58

Try to make kind of as much space between the pubic bone and the collarbone as you possibly can. Head can lift up and back. And then slowly release on down. Good hands on the floor, either side of the chest, parallel, the legs Lift forward and up into upward facing dog.

52:19

Exhale, go all the way back downward facing dog. Good. Come on, forward to plank. Lower all the way to the floor and then find your belt. Find your belt. I did put a belt next to you if I didn't see one next to you, so you everyone should have one.

52:43

Find the little Loop. Part of the belt here. And then, Make the loop. Everyone's going to be a little different, but I find that having the loop about a forearm length or so works for me pretty well. Yeah, you can always make it. You can always change the size if you need to once we get into it.

53:08

Yeah. So you're going to prop up onto your right, forearm, bend your left knee and lasso the loop part around the left foot. So, one way to do this is to hold the tail part of the belt perfectly fine. Nothing wrong with it, but I find a slightly better way.

53:29

Is to put the hand through the loop. So see how my fingertips are reaching up into the center of the loop. Now, here's the tricky part. Sling. The, the left elbow kind of out away from the body to point the elbow forward. So it's almost like I'm putting my backpack on in the morning or something.

53:52

People like backpack, what are you 13? No, I ride my bicycle. That's why I can't can't do a purse on a bicycle. Okay. Lift. Lift the hand away from the back. So try to open up the elbow crease, kick your foot into your belt. Good. Try to keep the left elbow as close in towards the side of the face as possible.

54:15

So not letting it wander off to the side Mindy, lift your hand up more lift your hand up towards the ceiling.

54:27

And then slowly bend your elbow, get your foot out of there, we'll do the other side. I know. It feels better later though. It's one of those things, one of those things where I'm like, oh God and then later, I'm like, oh my shoulders are so open. Wow, okay, last so you're right foot Hand inside the loop is the option.

54:51

Of course, you do what you need to do, and then reach the right elbow out around and forward. Turn the hand one, half turn so that the palm of the hand face is down. And then go ahead. Kick your foot into your belt and lift your hand up towards the ceiling.

55:07

Up towards the ceiling. Yes. Keep the upper arm really parallel to the side of the face. Good, open up that elbow crease even more. Good and then slowly release that set the belt to the side for the moment, hands on the floor, either side of the chest, Inhale lift forward and up into upward, dog.

55:31

Exhale downward facing dog. Bring the right knee forward between the hands for pigeon. But again, don't fold forward for this particular variation. So walk the hands back either side of the hips hands could be on blocks or you could be on fingertips or both. If the right hip. Is. If you're, if you're balance is a little tricky, if when you let go with the hands, you're going to tipping off to the side.

00:28

And your right hip is lifted, you could also wedge a blanket or a block under the right hip there. So first push into the fingertips, lift, the head lift, the chest, just like we did in full Cobra and bourgeoisnet. So imagine you're like trying to stretch the skin of the whole front of the body, all the way from your top of your thigh to your collarbones there.

00:50

Then. Find your belt. Loop your belt around your left foot. So holding with the left hand, Loop your belt, around your left foot. So again, you could use the same strategy of either holding The tail of the belt perfectly fine or you can use my strategy of putting the left hand through the belt.

01:13

So fingers up and through the belt. Then I do that. Same elbow. Maneuver where I Swing the elbow. Out and around to get it to 0. Forward. The, the palm of the hand is facing the shoulder. I'm gonna push my foot into my belt. I'm going to start to lift the hand up to the ceiling.

01:37

And then, if you need the right hand for more support to help you balance, Etc, then keep it there on the ground, otherwise you could reach the right hand to also hold the belt. And again your simultaneously kicking the foot into the belt and lifting the hands. A bit away from the back.

02:02

And then slowly letting go of the belt hands to the floor. Step all the way back downward facing dog.

02:16

Okay, so other side. Bring the left foot forward. Uh sorry it left knee left. Knee. I meant left knee. Oh boy. And then walk the hands back. Hands could be on blocks. Hands could be on fingered tips, push into the fingertips, lift the head, and the chest. So again, trying to find a similar Sort of front body opening as we did in COBRA from earlier.

02:45

And then, Bend the right knee. Loop the belt around the right foot. You can hold the tail of the belt if you like, or you can use my version of putting the hand through the loop. Swing the right elbow out away from you and then around to the front.

03:03

So tip of the elbow faces forward, put a half turn in the belt so that the palm of the hand is facing down towards your shoulder. And then, lift the hand up, as you kick the right foot into the belt. And again, if you need extra balance, the left hand can stay on the floor to help with that or you could reach back with both hands and hold the loop.

03:40

And then go ahead and release out of that. Come back into downward facing dog.

59:33

That's it and then lift all the way upright. Oh, put that belt off to the side. Sit down. Lay down on your back. Feet on the floor. Lift the hips up. Interlock the hands behind the back into one fist.

01:00:11

Good. And then separate the hands. Release the back down to the floor. You can repeat the same one or if you're interested in moving into full wheel or of a denario place, the hands place the feet. And then with your inhale, go ahead lift up either of the two back bends, go for it.

01:00:50

Chin lifts into the chest slowly release down. Two more back pens. So you you any combination of the two, right? Either two, half Wheels, two full Wheels. One and one. Five breaths each. You count your back bends in your breath. Yeah.

01:01:16

Good.

01:01:29

Sorry, my ankles are a little bony.

01:01:36

I'm good. Chin to the chest. Yeah, that's it. Whoop, why are you letting your hands turn? Why are you looking hands? Yet more. Oh, boy. And then go more this way.

01:01:59

Yes, breathing breathing.

01:02:07

Take your time. Don't let me rush you. When you are finished hug the knees into the chest so that I know, Shit.

01:02:48

And then everybody needs to the left side. As you look to the right.

01:03:26

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

01:03:56

And bring the knees all the way up to the center. Come on up to a seated position. Sit upright. Straighten the legs forward out in front of you, flex the feet. And fold forward poshumotanasana.

01:04:42

Soften here a little bit. Yeah.

01:05:09

I lift all the way upright to a seated position. Bend the left knee into the chest, open the left, knee out to the side. John you sure shastana fold towards the right leg.

01:05:52

I lift all the way up, right? Switch the legs. And fold other side. John you sheer shasana.

01:06:31

Lived all the way up 8th Street. In both legs forward. Bend the knees set. The feet onto the floor. Separate the feet a little bit apart hands behind the back. Fingertips, pointing forward for tabletop chin to your chest. Lift the hips forward and up head goes back. One

01:06:54

Move your feet a little more forward. Yeah.

01:07:01

And then chin to the chest slowly release the hips down. Let the knees open out to the sides feet together, fold forward.

01:07:41

Lift all the way up, right? Keep the shape of the legs about the same like this as you lay down on your back.

01:07:54

So, So, at the moment, the feeder together knees are out to the sides, right? But for today, let's cross the right shin in front of the left shin. So more like a sukasana kind of a shape or like it almost like a loose ankle ten knee shape. So, take the feet, just a tiny bit wider.

01:08:16

Yeah, so that you're crossed more at the calves and shins. Then the ankles

01:08:25

And then reach the arms up overhead grab hold of opposite elbows unless there's A shoulder thing. Happening. So, You have the option to stay here. Um, You know, I'll let you know when to switch sides about halfway through or if you're practicing shoulder stand to finish, Go ahead and lift into shoulders stand.

01:09:02

Good. Good, reach the elbows down.

01:10:14

If you're on your back, go ahead and switch the cross of the legs and switch the cross of the elbows.

01:10:29

Even less formal.

01:10:36

And then for those in shoulder stands, start to come into plow, halasana

01:11:03

And then, if you're in plow slowly start to roll down out of it.

01:11:12

If you were practicing shoulder stand, take fish.

01:11:39

And fish, lift the chin into the chest. If you're on your back, start to slowly release the arms, bring the knees and the feet together. And then slowly one by one extend, the legs. Take your time.

01:11:58

Open the palms of the hands up to the ceiling.

01:21:21

Start to deepen the breath.

01:21:30

Start to bring a little bit of movement into the body.

01:21:48

Take a moment to move or stretch any way you need.

01:22:01

And then make your way. Up to a seated position.

01:22:33

Once you have your seat, Be still. Try your best to relax.

01:22:49

Start to feel the breath moving in the body. As a way of Anchoring the mind to the present moment. So, the breath is The most direct sign that the mind is in the present.

01:26:16

Shanti Shanti Shanti

01:26:27

We may all beings experience, peace.

01:26:34

Thank you so much for making time for your practice today and for making the time to be together today. Have a wonderful rest of your day. And as always, if you have any questions about today's practice, let me know. And if not, we'll see you next time. Worth mentioning.