Podcast #148 - Continuity and Endings

Class has a bit of an emphasis on twisting, it helps to have a belt near the end of class for stretching

 Read the Jivamukti Focus of the Month here: 
https://jivamuktiyoga.com/fotm/the-five-obstacles/

 Playlist for today's class: 
https://open.spotify.com/playlist/10zw9CWEl4JGggqMJP04ZS?si=97d096c380d04692

 Follow me everywhere: @yogastickler

TRANSCRIPT:
Om. Om. Om

Gurur Brahma Gurur Visnur Gurur Devo Maheswara

Guru Sakshat Param Brahma

Tasmai Shri Gurave Namah

06:02

Brahma is the creation, the Inception the beginning of something. Vishnu is the duration, the middle, the middle part? And Devo maheswara is another way of saying Shiva. Specifically, the destruction or the transformation that happens at the end of any cycle and we're all Everything is going through the cycle, all the time. Everything is it some point along that Journey? Right. And so it's a it's it's one way of kind of expressing that life cycle. And in um, in in a lot of ways, the yoga class is also designed to Um, To be like that cycle of life, right? There's the beginning, and then we do some sun salutations to wake ourselves up, and then there's the Ups and downs and twists and turns and everything that we do in the middle. And then We reach the end, right? And Almost every part of the yoga class is also designed to try to emphasize the sense of wakefulness and presence. Um, you know, in in some cases it might be the music that brings us back into the moment or it might be the awareness of the breath that brings us back into the moment or it might be I don't know if you've ever kind of had like you've been kind of daydreaming in the middle of class and suddenly like the teacher's voice just kind of Cuts right through that thought cycle and kind of brings you back into the awareness of the moment. Or a particular sensation in the leg or in the whatever, right? A particular bottle is bodily Sensation. Also serves to bring us back into the moment. And that's very important for the Yogi, right? The Yogi is interested in Waking up in living wakefully in living as in as present of a state as possible. Um, does anybody listen to the Talking Heads famous band from the 80s? Okay. I love the Talking Heads. It's like, they're like my all-time favorite band, David burn is like one of my all-time favorite people, love them. Um, anyway. If you all recall that song where he goes, um, Where he's like, he's like, how did I get here? Why the big house? Why the big car? This isn't my beautiful house. This isn't my beautiful wife, right? Like and and the the sort of message in that song is a little bit about kind of not go not just going through the motions of of life, not just keeping up with the Joneses, but actually kind of like making purposeful and conscious choices all the way along the way.

So that by the time, right? When we're in yoga class, so that by the time we get to shavasana, we're not like Oh, I wish I had done things a little differently. I wish I'd tried that. I wish I hadn't done that. I wish, right? And those moments kind of happen all the time. Like if I think about the times when I've Uh, The times when I've felt like a little twinge of regret, it's usually because I wasn't fully present in the moment. Like, maybe I said, uh, like a little bit of a harsh word. That I sort of regret now because I just kind of let the moment, um, get the better of me, right?

09:58

All right, so that's what we're doing. Let's come forward on to hands at these. No big deal. I thought we were just gonna like, you know, twist and handstand and like, breathe and be groovy. No, no. It's way deeper than that. Come forward unto hands and knees

10:21

Put your right hand on the outside of your right hip. Put your right hand just flat on the outside of the right hip, that's it. And then start to turn the chest to the right even look towards the block side of the room or what would be the blanket's side of the room but they're getting laundered right now. And feel how that right hip it's so badly wants to swing out to the right with your hand. Push it back in towards the midline so that the hips stay a little bit more over the knees. And then move that same hand, the right hand to behind your head. And then keep turning the chest. So, the center of the chest, turns, even more to the right side and reach the tip of the right elbow, higher up to the ceiling, higher up, try to keep again maintain that right hip where it needs to be. So it's not swinging out to the right. Push the left hand, down a little bit harder into the floor. To see if you could deepen the twist. Reach the tip of the right elbow even higher up. See if you could even squeeze the right shoulder blade towards the left shoulder blades. So you're also using your back muscles to encourage the twist.

11:43

And then bring the right hand. Bring the right elbow to touch the left elbow, pardon me. I miss speaking. Inhale, open the chest to the side, reach the tip of the elbow, up up up. And then exhale elbows touch together. Inhale open. Reach. Exhale, elbows touch. Inhale open and reach this time.

12:14

Reach the right arm all the way up to the ceiling. And then with your exhale, Slide, the right arm underneath the left arm, bringing the right shoulder, right ear All the way to the floor. Breathe.

12:32

So, in the yoga Sutras, The. One of the most difficult obstacles for the Yogi to work with. Bless you. Um, of the five obstacles, the most difficult one, the one that is said that even Advanced yogis have a little bit of a seed, is called a abhinivasāh. abhinivasāh.

13:03

Okay, come back to hands and knees. Bring the left hand to the outer left hip. So just touch the fleshy part of the outer hip start to turn, and look to the left, turning the chest turning the head. Feel how that left hip it wants to swing over to the left, but you're not going to let it just do what it wants.

13:22

No, no. Left hand pushes against the left hip to keep it more over the knees now and then move that same left hand behind your head. And turn the chest even more. Even reaching the tip of the left, elbow up to the ceiling. See if by pushing the right hand down.

13:43

You could turn a little bit more open. See, if you could incorporate the back muscles. Now squeezing, the left shoulder blade towards the right shoulder blade to open even more And then touch the elbows together. Exhaling. Inhale, reach up and open. Even push your head a little into your hand.

14:03

And exhale elbows to touch. Inhale, reach up and open tip of the elbow reaches up to the ceiling. Don't let your left hip swing, exhale elbows to touch. Inhale, reach open lift. Exhale last time, elbows to touch. Good. Now open it all out. This time, reach the left arm up and then Slide the left arm all the way underneath the right arm to twist.

14:39

So, abhinivasāh is commonly translated as Fear of death. Fear of death as an obstacle to practice. Another way of translating abhinivasāh. Is. Is kind of the opposite. It's A will, to persist a will to live a desire for continuity. Or you could say, like, Inertia is one way of saying that, right?

15:11

So inertia. Or the desire for things to stay continuing, the way they are is an obstacle to practice Bring both hands to the floor. Press back downward facing dog. So then it's our so then it's our business to like check that out. When we hear things like that, it's our business to kind of check.

15:35

Internally and see, like Is that, is that true? Is it not true? Is it true in certain circumstances of practice?

15:48

So with your inhale, come on forward, to a plank shoulders forward over the wrist. Exhale, lower, knees, chest, and chin to the floor. Inhale, slide forward into Cobra. Exhale. Tuck the toes. Sit all the way back towards the feet and then extend the legs downward facing dog. Inhale, come forward into a plank.

16:12

Exhale, lower chaturanga. Inhale upward facing dog. Exhale downward facing dog. Walk the feet forward towards the hands folding forward over. The legs.

16:33

So we can see how those two definitions. They're really two sides of the same coin, right? Fear of death or fear of change. Is similar to or, you know, opposite side of the same coin as Desire for things to stay the same inertia. Right.

17:04

Separate the feet about as wide as the width of the matter. So, bend the knees come into a deep squatting position with the hands together. At the center of the chest.

17:38

Good, bring their hands down to the floor, raise the hips up and fold forward over the legs. Bring the feet all the way together legs all the way together. Hands on your waist, lift the chest forward and up to stand. And exhale release the arms alongside the body. So for today, the the intention the intention for practice today is really straightforward.

18:06

It's just to, you know, allow The feeling of the breath or the sensation in the body, or even the Instructions or the music to keep calling your mind back to the present, right? Inhale, reach the arms up overhead hands press together. Look up. Exhale, fold all the way forward hands to the floor.

18:32

Inhale look forward to prepare. Exhale hop, step, or walk back chatturanga. Inhale; upward facing dog. Exhale; downward facing dog. Good, breathe. Breathe out one. You know Alex has been here a bunch, right? Yeah, three Inhale, it's been so nice to Revisit.

19:11

Good with your exhale, Bend the knees look forward, inhale hop or step to hands. Exhale fold forward. Inhale stand up. Reach the arms up overhead. Exhale. Arms inhale, reach up hands press together. Exhale, folding all the way forward. Inhale, halfway lift. Prepare Exhale, hop step or walk back chatturanga. Inhale upward facing dog.

19:49

Exhale downward facing dog breathe in. And breathe out. Inhale. Exhale. Inhale. Exhale for three breathe in. And breathe out. Four. Inhale. Exhale, Bend the knees. Inhale Hopper, step feet to hands. Exhale fold forward. Inhale stand up. Reach the arms all the way up. Exhale release the arms. One more. Inhale, reach up.

20:32

Exhale fold forward, uttanasana. Inhale prepare. Exhale hop step or walk back chatturanga. Inhale; upward facing dog. Exhale; downward facing dog breathe and Breathe out. Inhale. Exhale. Inhale. Exhale, three breathe in. Breathe out four. Inhale. Exhale, Bend the knees look forward. Inhale, Hop or step feet to hands. Exhale, fold forward.

21:23

Inhale, stand up. Reach the arms up. Exhale release the arms, inhale hook thumbs, reach arms up in Arch back. Exhale; Bend the knees swing the arms, behind the back lace the hands together, Fold forward, inhale; hands touch down. Step right foot back. Exhale downward facing dog. Inhale plank. Exhale chaturanga.

21:52

Inhale upward facing dog. Exhale downward facing dog, inhale, plank, exhale, knees, just 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 steps forward Exhale, left foot next to right foot fold forward.

22:21

Inhale, bend knees, hook thumbs reach up Arch back. Exhale, bend knees arms behind lays hands together and fold. Inhale hands touch down. Step left foot back. Exhale downward facing dog. Inhale plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale to plank, exhale, knees, chest, and chin to the floor.

22:57

Inhale slide forward into Cobra. Exhale, tuck the toes. Sit back towards the feet and then extend the legs inhale, left foot steps forward Exhale, right foot next to left foot, fold forward. Inhale, bend knees, hook thumbs reach up Arch back. Exhale, stand up and release the arms. Now deeply bend the knees.

23:24

Reach the arms overhead utkatasana. 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. Inhale, step right foot forward, turn left, heel down, reach all the way up or your one. Exhale, hands down step back and lower chaturanga.

23:58

Inhale upward dog. Exhale downward dog. Inhale left foot forward Vera but draw one. Exhale hands down. Step back chaturanga. Inhale, move forward. Exhale, go back one more time. Each side inhale right foot steps forward Vero, one. Exhale hands down step back and lower. Inhale upward dog. Exhale downward dog, inhale left, footsteps, forward Vera, but draws, no one.

24:38

Exhale hands down. Step back chaturanga. Inhale upward facing dog. Exhale downward facing dog. Good breathe. Breathe out. Inhale. Exhale to inhale. Exhale, three breathing. Breathe out for. Inhale. Exhale, bend the knees. Look forward. Inhale, Hopper step feet to hands. Exhale fold. Inhale, bend the knees. Reach the arms up.

25:25

Exhale, stand up and release the arms, separate the feet, a couple of inches apart 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 the piece sign fingers, inhale look forward, lengthen, the arms, the legs and even the sides of the waist, pulling your armpits away from the tops of your thighs.

25:53

Exhale fold forward. Pull up on your toes. Breathe in. Breathe out. Inhale. Exhale to inhale. Exhale, three breathe in. Breathe out four. Inhale. Exhale, inhale lift, head and chest, look forward. Slide, the palms of the hands underneath the soles of the feet. Exhale fold forward. Breathe Breathe out. Inhale.

26:38

Exhale for two, inhale. Exhale. Inhale. Exhale for good breathe in. And breathe out. Inhale look forward, lift the head and the chest. Release the hands out from under the feet. Walk the hands maybe six or eight inches in front of the toes and come up onto fingertips. So tenting the hands.

27:10

So a little bit of space between the hands and the feet such that. When you look down it's like the four limbs make four points of a square. And then move the left hand to the middle of where the hands are now. Bring your right hand to the outer, right?

27:27

Hip the rightmost, part of the right hip start to turn your chest. But notice if the right hip tries to swing over to the right, you're going to guide it more back towards the middle. Bring that same right hand onto the sacrum, the back of the base of the spine there, and try to feel that the hips stay level right to left.

27:49

Even as you turn the chest even more. Squeeze the right shoulder blade towards the left shoulder blade. Even squeeze the tip of the right elbow. More back behind you option. To reach the right arm up, try not to let the hips twist and turn hips. Stay level. Good. Bring the right hand down where the left hand just came from, bring the left hand to the outer part of the left hip As you begin to turn feel if that left hip is going to stay put, or maybe it tries to swing a little, to the left, push it a little bit back.

28:26

So you're staying even on both feet. And then start to turn even more, bring the left hand onto the sacrum, the base of the spine there before the tailbone. Try to feel that the sacrum is staying level left to, right, and then keep turning the chest. Good option to reach the left arm up, one good weight is even between the two feet legs are evenly straight or evenly bent.

28:57

Good. Bring the right hand down to the floor, bring the hands onto the waist, lift the chest forward, and up to stand all the way up. Exhale feet and legs together arms alongside the body, inhale, bend the knees, reach the arms up. Exhale hands to the floor, fold forward.

29:22

Inhale look forward to prepare. Exhale hop. Stepper walk back chaturanga. Inhale upward facing dog. Exhale, downward facing dog. Inhale. Step the right foot forward. Left heel down. Reach up. Warrior one. Exhale, open hips and arms to the side. Inhale, straighten the right leg. Exhale treatment triangle left. Right hand, down, left arm up.

29:54

Now for today, lets everybody take the left arm behind the back. Try to tuck your fingertips into the top of the right hip crease. Even bend the right knee a little bit and see if you could feed the hand a little bit further into the top of the leg and then go ahead and straighten the right leg again.

30:13

Good. To try to make the front of the chest parallel to the wall. We're facing three nice in here. Exhale. For inhale. Exhale. Inhale, lift the left arm up and stand up. Exhale, bend the right knee, place the right hand outside of the right foot, either to the floor, or to a block, inhale sweep.

30:42

The left arm all the way over the left ear, extended side angle, exhale one, Inhale. Exhale too good. Just a little more grounding in the back foot. Three in here. Exhale, four. Inhale. Exhale, five, inhale, touch both hands to the floor. Exhale step back to downward facing dog. Inhale, step the left foot forward, Warrior One reach up.

31:21

Exhale, open to the side. Inhale, straighten the left leg and exhale. Reach to the left tree. Equinasana triangle. Bring the right arm now behind the back. Maybe find the top of the left thigh there. Soften the left knee a little bit so you can bring the right fingers, even more into that hip crease.

31:46

And then straighten the left leg again, three good key breathing,

31:56

Five inhale, reach the right arm up and stand up. Exhale, bend the left knee. Left hand outside of left foot inhale. Reach right arm over. Right ear. Extended side, angle a breathe in. Breathe out. Inhale. Exhale for two. Good breathe in. Breathe out, three. Inhale. Exhale for four. Inhale.

32:33

Exhale. Inhale both hands touch down. Exhale downward facing dog. Step the feet just like two inches closer to the hands. So not too much shorten shorten. The dog just a little bit with your left hand. Hold the right ankle or front of the shin or whatever you can find over there and then turn and look under the right armpit.

33:01

Push the right hand forward and down strongly good. Left hand returns to where it came from, right hand, holds left, ankle shin, whatever you can find. Good, turn and look under the left. Armpit now. Too good. Three, good, right. Hand returns to where it came from, step the feet back where they came from.

33:30

Inhale, lift the heels. High up. Exhale, bend the knees look forward. Past the hands, inhale Hopper step forward. And exhale fold into the legs. Inhale, bend the knees, reach the arms up. Exhale, stand up and release the arms. Uh, everyone turned to face the left hand side. Turnip is the longer edge of the mat.

33:59

Open the feet wide apart to a wide straddle hands on your waist. Start with the idea that all tend toes are going to face the same edge of the mat. But then push the outer heel just a little bit wider. So the heels are a little wider than the pinky toes hands on your waist.

34:18

Push your hips down, lift your chest, and squeeze your elbows towards each other. Exhale. Fold all the way forward over. Both legs hands. Touch the floor. Now halfway lift look forward and then even walk the hands, a half a step forward. So your wrists are more under your armpits.

34:41

Tent, the hands. Come up onto fingertips. Left hand to the middle left hand right under your face. Bring the right hand onto the sacrum feel that the hips stay level. Even as you start to turn the chest to the right, so likely the left hip is going to try to drop down a little.

35:01

So got to keep lifting the corner of the left hip a little higher. So your hand stays parallel to the floor. And then squeeze the tip of the elbow even more back. As you incorporate some back muscles into your twist option. To reach your right arm up too good.

35:19

Keep the weight even between the feet even between the legs. Three. Good. Bring the right hand down to the floor, where the left hand just came from left hand onto your sacrum back of your pelvis. And then, as you start to turn the chest, keep the hips level to one another Squeeze the tip of the left, elbow.

35:42

Even further. Back behind you, squeeze the left shoulder blade towards the right shoulder blade, option to reach the left arm up. Twisting is my favorite? No. It's definitely not. But it's like medicine, huh? Okay, bring both hands to the floor. Bring the right arm all the way around behind the back.

36:10

Soften the left knee a little bit and see if you could slip the fingertips more into the left hip crease, or even top of the thigh there, and then straighten the left leg again. Left hand holds the right ankle or shin or front of the legs, somehow. And then turn spin the chest open towards the ceiling turn.

36:33

Yes.

36:46

But inhale, reach the right arm up. Exhale, both hands to the floor, wrists under armpits. Good, bring the left arm all the way around behind the back. Soften the right knee. Slide the left fingertips a bit more into the top of the thigh, if possible. And then straighten the left leg again.

37:07

Right hand hold. The left ankle or shin or whatever it can find and then spin the chest more open towards the ceiling. Roll the left shoulder up and back.

37:30

Put inhale left arm reaches up. Exhale, both hands touch down. Just let the head hang down for a moment.

37:42

With your inhale. Look forward halfway lift. Exhale hands on your waist, reach the chest forward to lift all the way upright, exhale, feet, and legs together. Turn to face the front again. Inhale, bend the knees, reach the arms up. Exhale hands to the floor, fold forward. Inhale, prepare look forward.

38:14

Exhale hop, stepper walk back. Shit the ranga. Inhale upward facing dog. Exhale, downward facing dog. Inhale, step the right foot forward. Warrior one reach all the way up. Exhale. Now straighten the front leg hands. On your waist, your hands are giving you some information about the angle of your hips.

38:41

Try to turn the left, hip more forward, right hip back. So your hips are facing as much forward as possible. With your hands, push your hips down, squeeze your elbows together, lift your chest. Inhale, Keeping the legs straight come halfway forward halfway. So the chest is parallel to the floor.

39:02

The elbows are squeezing towards the ceiling. Look a little forward. Like you want to reach the collarbones and the chin forward? And then even lift, the right hip crease up and back a little bit more. With your next, exhale hands could go to blocks or go to the floor to fold forward parsvottonasana.

39:36

Good. Inhale, halfway lift look forward. Exhale hands on your waist. Inhale lift all the way upright to standing position again and again, exhale square. The hips forward, inhale, reach the left arm up. Exhale come halfway forward. So chest parallel, to the floor, left arm parallel to the floor. Pause there simultaneously, as you reach the left, fingertips, forward, pull the right, hip back, even more.

40:10

And then cross the left hand all the way to the right side of the right foot, either to the floor or you could put a block under your hand there. Mmm, turn the chest to the right. Your right hand is already on your secret, so you can feel if the hips are trying to Do something different than each other.

40:29

Option to reach the radar mop, or you could keep hand on sacrum if that is helping you to connect with what's happening.

40:43

Good push back heel down. Five with your inhale, bend the right knee hands to the floor. Exhale, step all the way back downward facing dog. Inhale, step the left foot forward. Warrior one reach all the way up. Exhale hands on the waist, straighten the front leg. Uh, turn the hips as much to phase forward as possible.

41:13

So right hip needs to come a little forward. Push the hips down with the hands, lift the chest, squeeze the elbows together. Exhale come halfway forward chest, parallel to the floor. Chest parallel to the floor, collarbones reaching forward towards the windows chin. Reaching forward towards the window. Squeeze the elbows towards each other.

41:35

And then with your next, exhale hands could go to blocks or go to the floor, folding forward, parsvotonasana. Keep squaring the hips to the front two. Yep. From inside.

42:00

Five, good with your inhale halfway lift. Exhale hands on your waist. Inhale to stand all the way upright. Exhale Square. The hips, bring the right hip a little more forward to face front. Inhale, right arm reaches up. Exhale, go halfway forward chest. Parallel to the floor, right? Arm. Parallel to the floor.

42:23

Pause there. As you reach the right fingertips more forward. Pull the left hip physically back in space. And then cross the right hand all the way over to the left side of the left foot. Good, you could move your left hand to your sacrum. So you can feel the hips, trying to level right to left.

42:44

And then optional, you could reach the left arm up. Rotated Triangle; parivritta trikonasana.

43:02

Good with your inhale, bend the left knee, hands to the floor. Exhale step all the way back. Down word facing.

43:25

Good. Come on forward to a plank pose. Shift onto the right hand outer edge of the right foot for side, plank left arm reaches up. One, both hips, facing the wall we're facing Now, come as if you're trying to come back to plank pose, but don't set the left hand down, so you're in like your three-legged plank.

43:48

You're gonna slide your left forearm to the floor and roll to the outer edge. Of the left foot, right? Arm reaches up one.

44:03

Good. Okay, bring the right hand to the floor. See if you could push up onto that right hand, come back into plank. Left hand to the floor. And then shift onto the left. Hand outer edge of left foot right, arm reaches up one.

44:23

Three. And then start to come back almost as if you're coming back to a plank. But then bend the right elbow to the floor. Reach the left arm up, forearm side plank.

44:41

Good. And then bring the left hand to the floor. Push into the left hand. Come right back into your plank and then press back downward facing dog. Soften the knees and look forward. Hoppers step feet to hands. Exhale to fold forward. Do I'd lift the Lift the right heel up, just the heel of the foot.

45:09

With your left hand, hold the outer edge of your right foot. With your right hand, hold the inner edge of your right foot. So both hands are holding the right foot. The right wrist is crossed over the top now, soften the standing knee. Shift weight into your left foot as you slowly lift up to stand with the right, knee into the chest.

45:35

Try to straighten the standing leg even more. Lift the chest, inhale, reach the right arm up. Exhale, twist to the right side, open the right arm to the back of the room, one. Yes, even if the right leg doesn't straighten all the way, that's okay. Keep working on the twist aspect of it.

45:56

Everybody dropped the corner of the right hip down a smidge. It's trying to kind of hike up a little bit. Okay. Inhale, right arm reaches up. Exhale, hold the foot with both hands, inhale, bend the knee into the chest, give it a squeeze. And then exhale, Bend both knees and slowly replace that right foot back.

46:21

Down to where it came from. Hang forward over the legs for just a moment. Don't worry, twisting is almost over. Welcome to the twisting Extravaganza, no. Thankfully, we have one more Twist on the left side. Okay, so soften the knees. Lift, the left heel up. Right hand holds the left foot and then left hand crosses over the top to hold the left foot.

46:56

Shift weight into the right foot, push the right foot down. Start to lift all the way. Upright, right knee in your left knee, in your chest, pardon me. Good. Lift your chest straighten, your standing leg even more, and then reach the left arm mum. Could start to twist to the left side, you can extend the left leg to the back of the room.

47:19

Left armed the back of the room left leg forward. Good. Try to drop the corner of the left, hip down a smidge, lift your chest. Breathing. Good inhale, right arm reaches up. Exhale, hold on to the foot. Inhale, bend the left knee into the chest, squeeze it in exhale.

47:43

Bend both knees. Bring the left foot next to the right foot fold forward, let the head hang down.

47:58

Okay.

48:03

Go ahead. Bring your hands onto your waist. Lift the chest forward to come all the way up to stand. All right, as promised, that was our last twist. Okay, so now we're going to move into this section of class having to do with inversion practice. So if you know that you would like to move to one of the walls to work on handstand informed stand, feel free to plenty of space.

48:26

Just don't be on the wall that has the camera or the thermostat just these two surfaces. Yeah.

48:40

Starting with. Some. Variation of handstand practice. Any variation of handstand practice, any combination of handstanding practice. So, you could start in a downward dog, with one leg up. Take five breaths with one leg up, five, breaths with the other leg up like that. Go ahead. We've begun.

50:14

Okay, moving on now to forearm stand practice. Any variation of forearm stand, practice, whatever you're working on today. If you need a suggestion, I'm here.

50:31

That's it. Five breaths with one leg in the air. Five breaths with the other leg in the air.

51:18

If you're in the middle of some variation or in the middle of a Personal breakthrough or something. You can keep going for a few more breaths. Otherwise coming into head, stand, sirsasana,

52:02

That's all.

52:39

Okay.

52:44

If you need a few more moments, of course, take them. Take the time that you need to sort of feel complete. And if, of course, if you're doing a variation that involves two sides, try to be even on both sides, And then when you're finished, come on down. Rest in child's pose for a few breaths.

53:15

And then come on back to the middle. Come on back to the center.

53:25

Sorry.

53:39

Good. Okay. Go ahead and press back into downward facing dog.

53:53

With your inhale. Come on forward to a plank. Exhale. Lower all the way to the floor. Arms alongside the body Palms of hands facing the ceiling. Inhale lift up, head chest and legs. salabhāsana, Locust.

54:25

Good with your exhale slowly release down.

54:37

One more like that, lift up head, chest and legs. Salabhāsana.

54:55

Good. Exhaling release on down. Place the hands either side of the chest, inhale, lift forward and up into upward facing dog. Exhale, go all the way back downward facing dog. Inhale to plank. Exhale. Lower all the way to the abdomen. Bend the knees, reach back. Catch, hold of the ankles.

55:27

Inhale lift on up head chest. Knees for Dawn.

55:48

Good with your exhale release on down.

55:57

One more like that, bend the knees. Reach back. Catch, hold of the ankles. Inhale lift on up. Head chest in knees.

56:18

Good exhaling. Slowly release on down. Place the hands either side of the chest, inhale, lift forward and up into upward facing dog. Exhale downward facing dog. Lived high up onto the balls of the feet. Bend the knees look past the hands Hopper walk all the way through to sit down and then lay down on the back.

56:50

Feet on the floor. Lift the hips up, interlock the hands behind the back. Into one fist.

57:17

Separate the hands, release the back down to the floor. You can continue with half wheel or we're going to move into urdhva dhanurāsana full wheel. Placing the hands either side of the head for full wheel. With your inhale lift up either of the two back bends.

58:01

Change into the chest slowly release on down. Keep the feet on the floor.

58:11

Second time, place the hands, place the feet. Inhaling press down to lift up.

58:36

Good chin to the chest slowly release down.

58:47

Last one, placed hands and feet. Inhale, lift up.

59:15

Into the chest and come on down and then hug the knees into the chest.

59:33

Another way to think about. abhinivasāh, the fear of death is Um, It's almost like a subtler. Version of another of the two kleśas; Raga and dveśa, so Raga is Um, craving or Desire for What we think will be pleasant? Dveśa is avoidance of that, which we think will be painful.

01:00:02

So a benivasa, you could say. The two sides of abinivasia is the clinging to things. Staying the same, the desire for things to stay the same. And the aversion of what we think, change, right? Of like, scary, scary change. So we want to avoid it. So it's it's some ways it's like a more subtle version of Desire and aversion.

01:00:31

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

01:00:52

And and twisting in particular the twisting asanas. Relate to this idea of on the one hand, craving. That's the right side. And aversion. That's the left side.

01:01:12

Could bring the knees up to the center. And then go the other way. Knees over to the Right, as you look to the left.

01:01:52

And bring the knees all the way up to the center. Come on up to a seated position. Sit all the way upright straighten the legs forward out in front of you. Bend the right knee into the chest and step the right foot to the outside of the left leg.

01:02:08

I lied. One more twist. Sorry, Okay, twist to the right side. It's we have to it's required, okay? Sorry about that. Hopefully. Hopefully he won't hold it against me. You do, of course. You do. Of course you do. There's always someone, right? When I'm like, when I'm like, oh twisting is so intense.

01:02:35

Someone's like, twisting is my favorite. Or like back bending is so hard. No back. Bending is my favorite. Turned it pace forward. Switch the legs and go the other way.

01:03:07

Turn to phase forward. Straighten both legs forward out in front of you. Flex the feet set up tall and fold forward posture.

01:03:53

Even on the most practical mundane level. I'm sure we can all relate to. The idea of

01:04:07

Resistance to change as being something that gets in the way of practice, right? Even that inertia of like, getting yourself to class, right? That inertia of like, Going against the grain of just wanting to. You know, stay in on a Sunday morning and actually get yourself to class that is A form of sort of overcoming.

01:04:31

The desire to stay the same. The desire to maintain.

01:04:43

And maybe you can think of other ways.

01:04:51

God lift all the way up, right? To a seated position, bend both knees into the chest. Open both knees out to the sides feet together. Hold on to the feeder ankles and go forward badakunasana

01:05:13

And also noticing how resistance to change. Might be hindering our practice, you know? Um, Even starting a new practice, right? Like I think I've told the story before about my mom, telling me, you should go to yoga class. I think you would like it me being like, no.

01:05:41

Right. Turns out, love it for sight, literally. Or or resistance in the, you know, the longer we practice too. The more kind of, um, The more kind of zeroed in, on, Particular way of doing things, we might be. So even the willingness as we're more cultivated in our practice, the willingness to make little modifications and changes.

01:06:16

Lift all the way up, right? To a seated position and then keep the shape of the legs, the same, but lay down on your back.

01:06:33

Bring the knees together, set the left foot flat on the floor and bend the right knee into the chest. I set a belt beside each one of you, it should be nearby Loop the belt around your right foot.

01:06:53

And then go ahead and extend the right leg. You want the shoulders and the head to be relaxed down towards the floor. Walk the hands. As far up the belt as you can. So you have straight arms, but shoulders In the direction of the floor. That's right.

01:07:23

Okay, and then Put both sides of the belt in the left hand, so just holding the belt with the left hand. Now bring your right foot just across the midline of the body. So now the right foot, it's almost like it wants to point over the left shoulder. Right hand in your hip crease.

01:07:46

Pull that hip crease down away from the armpit. So, uh, it's almost like you're pulling your right hip more towards the window side of the room. And then, Bring the right toes as if you wanted to touch your left ear, so go diagonally across the body.

01:08:07

Oops. It's a special tender spot.

01:08:15

Good, go ahead and extend the left leg out along the floor. And then take the right leg. All the way over to the or as far over to the left side. As you like. Yep. If you want, you could even put like a block under it. Oh nice. Luxury.

01:08:40

Okay, bring the right leg, all the way up to the center. Place the right foot on the floor, bend the left knee into the chest and Loop your belt, around your left foot. Uh-Huh. And then left leg goes up. In the direction of the ceiling. Shoulders down head down, walk the hands towards the foot.

01:09:03

Such that the arms can be straight with the shoulders shrugging down in the direction of the floor.

01:09:14

I mean, you know, you can Do the thing. If you like, Okay. Uh right hand holds the belt. Take the left foot just across the midline so it's really just kind of a cross. The center line of the body, not too far. Bring your left thumb into your left hip crease, pull that left hip crease down away from the armpit and then imagine you want to touch the left toes to the right ear.

01:09:42

Oh my God. Ouch. Who invented that spot. I know. Especially that IT area for you Runners. Oh injure. Good. Okay. Extend the right leg out along the floor and then go ahead. Take the left leg as much over to the left as you want.

01:10:12

Oh, look at those.

01:10:22

Boop.

01:10:28

Good. Okay. Come all the way back up to the center. Put your belt off to the side. Uh come up either into shoulder stand with the hands, on the back or you could put a block under your sacrum for Viparita Karani. One way or another getting the Legs. Up and over.

01:10:56

Yeah, since we since we don't have blankets today since they're in the wash, you know, Take care of yourself, if if If it makes more sense to put a block under the sacrum, do that instead,

01:12:53

If you're in shoulder stand, come into plow, halasana.

01:13:26

And then, if you're in plow slowly start to make your way out of it.

01:13:37

Fish. Matseyasana. Crown of the head to the floor.

01:14:07

And then chin into the chest and slowly release down.

01:14:16

Setting up for śavasana.

01:22:13

Start to deepen the breath.

01:22:25

Start to bring some movement into the body.

01:22:43

You ready to gather the knees. Rolling to the right hand side. Come on up to a seated position.

01:23:02

So, the The most universal instruction. Is to focus on the breath. Of course there's Many other Instructions, that Going, you know. From there for today, in particular, For today, in particular, we'll start with focusing on the breath, of course. And then, If a thought does happen to a rise.

01:23:35

If it does might not happen. Surely thoughts will come up, right? But but if one comes up, See, if you could just categorize that one thought into Future thinking. Or past thinking. So, you know, Most most thoughts could actually, if we sort of investigate, most thoughts could be put into Of those two if we think about it.

01:24:03

And so if you find yourself like, Planning for what's happening after class or plan, you know what's happening next or thinking through future thoughts? That's a future thought. And if you find yourself, kind of ruminating replaying, Things that have already happened, that would be a past thought, right? So, No need to investigate that particular thought any further you can just simply label.

01:24:30

It future thought past thought And then set it aside, come back to the breath. And then, you know, and then also what might, you know, you might kind of get a sense overall of like, is the Mind. Today, in this moment, in a more kind of forward. Direction or is it kind of back or is it?

01:24:53

Maybe a little bit more balanced between forward and past, but just kind of taking the overall, Whether the climate of the Mind, right? So, setting up your seat. And a conscious way, and a purposeful way.

01:25:19

Be still.

01:25:26

Turn the attention to the movement of breath.

01:28:47

Om śanti. Thank you everyone for making time for practice. And for this time together.