Podcast #149 - Grounding and Expanding

The theme of the class is based on the Jivamukti Yoga focus of the month, which can be read in full here: https://jivamuktiyoga.com/fotm/focus-limitless/

The asana portion of the class involves side bending leading towards compass pose and vishvamitrasana, most people would benefit from a block and belt for this practice.

As always practice within your range and always get clearance from your trusted medical professionals before practicing.

Socials: @yogastickler

TRANSCRIPT:

01:02

Good morning. Hi, good morning. Here we go, for you. Hi wait. Oh, hi, welcome. I'm Jessica. What's your name? Nice to meet you. You've practiced some yoga. Sure, all right. Sure, no worries.

01:30

Hi. I've been here but I've met you before. Maybe we've taken Rimas class together or something. Yeah. Yeah, cool. Remind me your name, Sharon Nice to meet you. Yeah, well, don't worry.

01:49

Hi, good morning.

02:02

My Michael's also, a long time, a long time jivamukti union square, a long timer. Like a lot of us actually. Yeah. I no, that's not what I This happened to Rima just the other day. She was like my old friend and she was like, But I don't mean old.

02:29

I don't. Yeah. So same. I don't mean old. I just mean long Standing. Epic. Practitioner. So, if you have your belt, If you don't have a belt, grab one, Will we want the belt to be available today? Some of us might need it. Some of us might not but it's good to have it nearby.

02:54

So, you're gonna, um, you're gonna take your belt and make a loop in it, so you'll feed Uh, tail through the two metal rings, and then as you go, the other direction, go over the first metal ring and under the second metal ring, And then you pull on the loose and to tighten in case of an emergency lift up on the metal, just kidding.

03:17

For today's practice, we want the, I should memorize that better so and then the joke will come off. Better rain. Okay. So make a little make like, un petite. Loop. A little tiny Loop. I speak no French, I apologize in advance. Un petite Loop. No, I I pronounced way too Many consonants. I know that much. Okay. Okay, good. And then just set that to the side. Uh, when you'll be, you'll be ready when the time comes. Okay, so if you're um, If you're following along in the book, we're going to be on page five.

04:08

Number 18, second to the bottom there.

04:16

Bodhi-rupam bodhi-sattvam bodhi-gamyam anāmayam

Parama-sattyam parama-shantam parama-brahma parāt-param

09:05

So the the first Okay, so Bodhi means the enlightened mind. Whatever that means, no. The, you know, it's it's so difficult to even sort of Talk like, say enlightened mind without some part of us going. Like, well, what, right? Um but the, you know, one way to State the goal of yoga is to sort of reach this state of like clear, Pure. Compassionate wise, pervasive Consciousness, right? And although that sounds like a very sort of highfalutin far away. Um, intangible sort of concept. As we can tell by how hard it is to talk about it, right? Like, it's it's so hard to even find the right words for it because it's this sort of Indescribable State, right?

10:03

So so, but the Mantra starts off so Bodhi-rupum the form of Enlightened mind, my bless you, the form of Enlightened mind, the form of pure intelligence. Is. Bodhi-sattvam. Uh, your natural state. Bodhi-gamyam gamyam is accessible, Tangible, Reachable intelligible. And anamiyam is without, uh, without blemish.

10:37

So you could say pure, right? So that first line is reminding us that even though the goal of yoga seems to be this big Unreachable concept. It in fact is our natural state and it is accessible and available. To us and then the second line. The second line is, is kind of the more exalted line, right?

11:04

So, parama means the ultimate. So the state of ultimate satyam truth, The state of ultimate shantam. We know the word Shanti peace. Like beyond. Beyond the most expansive. Expansiveness and is another way of saying, beyond the Beyond. So even just in those two lines, we have this very interesting sort of contrast.

11:35

One line is saying like Ultimate Bliss, ultimate Consciousness, ultimate Reality and the other line is saying It's here. It's tangible, it's touchable. It's actually our, it's actually our innate state of being. It's just that all of the, you know, Confusion and misunderstandings and sufferings. And, you know, complications kind of get Uh, cover over the top of it, right?

12:04

And, You know, it reminds. So if you know the story of the Buddhas Enlightenment. A couple of very interesting things happen, just before The Buddhas, Enlightenment. The first interesting thing that happens is that right before. The Buddha's Enlightenment, all of the like most ferocious demons. Try to come and distract him.

12:28

They're all like, coming at him, you know, but he's locked in, right? He's locked in. So Sometimes. Sometimes before a big breakthrough, you might even have experienced this in your own lives. Sometimes before the biggest breakthrough, or before the biggest transformation, or before the biggest growth moment in our life sometimes, we're like being kind of like bombarded by all the like worst demons of our own like mind and heart.

12:57

And like, you know, this stuff is coming at us, okay. And then And then the second really interesting thing that happens just before Enlightenment is the Buddha reaches down and touches the Earth. Right. So that even Enlightenment right is about is it stems from being sort of grounded and centered and having that Earth's support underneath us, which essentially is what Asana practice is also about.

13:26

Right, we, we even, you know, Every day we practice just putting our hands on the earth, and relating to the Earth, and grounding ourselves and centering ourselves in that way. So let's do some of that. Let's come forward on to hands and knees and we'll press right back into downward facing dog.

13:49

Even the shapes, the shapes are so. Humble. The I I like to use the word. It's better than pose. You know, we don't like we don't want to be a yoga poser. You know. So, I like to say, the yoga shapes now, Okay. But even the shapes, they they Echo.

14:12

Um, the various, you know. Other animals and trees and mountains and, you know, other Other sort of natural. Beings from our environment. Reminding us again of that connection to the Earth. Okay, with your inhale, come on forward, to a plank pose, exhale, lower, the knees, chest, and chin to the floor.

14:43

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. Exhale lower halfway down chaturanga. Inhale upward facing dog. Exhale downward facing. Soften the knees. Start to walk the feet forward towards the hands folding forward over the legs.

15:37

Good heel toe the feet wide. Bend the knees come into a deep yogic squat.

15:58

Good, hands  to the Earth. Lift the hips up and fold forward over the legs. No, no, that's okay. Don't worry. And then heel to the feet. Halfway closer, together, bring the arms. Behind the back lace, the fingers together into one fist. Stretching the arms away from the back with your inhale, bend your knees, open your chest, and look forward.

16:23

Exhale, extend, the legs and fold, inhale. Bend the knees, open the chest, and look forward. Exhale, extend, the legs to fold. Inhale bending. Exhale, extending one more. Inhale Bend Exhale extend. Good hands on the waist. Look forward. Reach the chest forward and up to stand up. Good. And then exhale and then reach the arms up.

17:03

Overhead clasp. The hands together into one fist. Reach the knuckles up to the ceiling stretching, the sides of the body. Exhale to the left side. Inhale, lift up to Center. Exhale right side. Inhale, lift all the way up. Exhale left. Inhale, lifting up. Exhale right side. Inhale lift up.

17:33

Let's do one more time. Each side, exhale left. Inhale Center. Exhale right side. Good inhale lift all the way up and then release the arms alongside the body. Could feed and legs together. Surya namaskar, here we go. Inhale, reach the arms up overhead. Exhale fold forward hands to Earth, inhale look forward to prepare.

18:04

Exhale Hop or step back chaturanga. Inhale upward facing. Exhale, downward facing inhale. Exhale one. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale, bend the knees. Inhale hopper step feet to hands and exhale, fold forward. Inhale stand up. Reach the arms up. Exhale release. The arms. Inhale. Reach up hands. Press.

18:58

Exhale fold forward. Inhale prepare. Exhale chaturanga. Inhale upward face. Exhale, downward face, inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Breathe in. Breathe out four. Inhale. Exhale. Bend the knees. Inhale Hopper step forward. Exhale fold forward. Inhale stand up. Reach the arms all the way up. Exhale release. The arms. Inhale reach up hands press together.

19:56

Exhale. Fold all the way forward. Inhale, prepare, exhale chaturanga. Inhale or vamoka exhale, uh, inhale Exhale. Inhale. Exhale. Inhale. Exhale, three. Inhale. Exhale, four. Inhale. Exhale, bend the knees inhale hop, or step feet to hands. Exhale, fold forward. Inhale, stand up. Reach the arms up. Exhale release, the arms inhale, reach up last times.

20:54

Exhale fold forward. What is this ashtanga? No, only three times. Inhale look forward. Exhale chaturanga. Inhale upward dog. I took the lead class this morning. Exhale, downward dog. I forgot how many sorry namascars are involved. One Exhale. Inhale. Exhale, three. Inhale. Exhale, four breathe in. Breathe out. Bend the knees.

21:33

Inhale, Hop or step feet to hands. Exhale to fold forward. Inhale, stand up. Reach the arms up. Exhale release the arms, inhale hook thumbs, Reach arms up in Arch back. Exhale, bend knees swing arms behind Lee's hands together fooled forward. Inhale hands down right foot steps back. Exhale downward facing dog.

22:03

Inhale, plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale plank. Exhale, 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. Inhale, right foot steps forward. Exhale, left foot next to right foot fold forward.

22:38

Inhale, bend knees, hook thumbs reach up Arch back. Exhale, Bend knees arms behind lace hands together. Inhale hands down, left foot steps back. Exhale downward facing dog. Inhale plank. Exhale chaturanga. Inhale upward face. Exhale, downward face, inhale, plank, exhale, knees, chest, and chin to the floor. Inhale, slide forward Cobra.

23:15

Exhale tuck the toes. Sit back towards the feet and then extend the legs downward dog. Inhale left foot forward. Exhale, right foot next to left foot fold forward in He's took thumbs reach up. Arch back, exhale. Stand up release the arms. Tied Asana, inhale, deeply, bend the knees. Reach the arms up chair pose.

23:43

Exhale hands to the floor, fold forward. Inhale prepare. Exhale hub step or walk back chaturanga? Inhale upward face. Exhale downward face. Inhale, right foot steps forward Warrior One. Reach all the way up. Exhale, hands down step back and lower chaturanga. Inhale upward dog. Exhale downward dog inhale left foot steps forward.

24:21

Reach up. Warrior one. Exhale, hands to the ground chaturanga. Inhale upward dog. Exhale downward dog one more time each side inhale? Right foot forward. Warrior one. Exhale, hands down chaturanga. Inhale upward face. Exhale downward face inhale left foot steps. Forward Vera butrazana, one, Exhale chaturanga. Inhale move forward, exhale adho mukha breathe.

25:07

Inhale Exhale. Inhale. Exhale. Inhale. Exhale. Breathe in. Breathe out. Inhale. Exhale, soften the knees, inhale hopper, step feet to hands. Exhale fold forward. Inhale bend knees. Reach up. Exhale stand up and release the arms. Inhale bend knees, reach arms up. Exhale hands down. Fold forward, uttanasana Inhale head and chest.

26:00

Lift, exhale, Hop or Step back chatturanga. Inhale upward face. Exhale, downward face inhale. Step the right foot forward. Left heel down. Reach up. Warrior one. Exhale, open hips and arms to this side. Inhale straighten, right leg, exhale. Reach to the right. Trigonasana triangle, right? Hand touches down. Left arm reaches up one.

26:31

Inhale. Exhale to deep breathing. Three. Keep trying to hear your breath. Four, breathe. Breathe out.

26:50

Exhale with your inhale, lift all the way upright. Exhale, bend the right knee, place the right hand outside of the right foot, either to the floor, or to a block left arm reaches all the way over the left ear. Extended side angle one. Now in particular, for today's practice, try to stretch or lengthen, the left side of the body as much as humanly possible.

27:20

So, push the left foot down even harder. And then see if you could like, light up, that whole left side, seam of the body, like a pranic neon sign,

27:36

And then, move your right hand back. One hand distance. No, no. I know that's what we usually do, but we're not doing it today. Okay, so, move the right hand back. If you were using a block, move the whole block and the whole setup back. Keep the upper body doing essentially what it's doing.

27:53

Now start to extend the right leg for like an extended triangle variation. Three and same idea. Try to push the left foot down even harder in order to lengthen the left side of the body even more. So get into that side body. Okay, inhale Bend right? Knee both hands to the floor, plank pose.

28:22

Oh, exhale chaturanga. Inhale upward, dog. Exhale downward dug. I'm I regret to say it's going to get harder before. It gets easier. Inhale, left footsteps. Forward Warrior One. Exhale, open to the side. Inhale extend left leg. Exhale, reach to the left trick on Asana. Good? Right arm reaches up regular.

28:52

Regular original flavor trikonasana for no you can go down more. You can go down the way you were, but then it's just less of a backbend. Yeah, more of a side, Bend thing. Yeah. For yeah. Five. Good inhale to stand all the way upright. Exhale, bend the left knee set.

29:14

The left hand outside of the left foot, reach the right arm, all the way over the right ear for extended side angle. And, Uh, so again, at least for today's practice really explore, Uh, lighting up and activating and stretching that right side seam of the body as much as you can.

29:37

Okay, now, move the left hand back, take the whole block and set up with you if you are using one and then slowly start to extend the left leg at good and then reach into that right side body. So press the right foot down, reach even longer through the right side of the body, all the way through the fingertips.

30:03

Good. And then, inhale, bend, right? Knee left. Knee hands to the floor plank pose. Exhale chatturanga. Inhale upward facing. Exhale downward facing. Inhale, step the right foot forward Warrior one. Exhale, open to the side. Inhale, set the right hand. Now on the In Step side of the right foot, left arm reaches straight up.

30:37

So again the right hand could be on a block or the floor left arm reaching, that's it. Now, think about leaning your right shoulder, kind of back against your right knee almost like you're trying to push the knee a little bit more towards the wall behind you. Now. Move the right hand, back, one whole hand print, move the block with you.

31:02

If you were using the block, keep thinking about pressing the right arm against the right leg and then slowly start to extend the right leg. Try to keep the arm and the leg pressing together for as long as possible, even if they come apart at the very, very end. That's okay. Try that again. Bend the right knee. Lean the right arm back against the right leg and then slowly start to extend the right leg against the resistance of that arm there one. Stay there. Three good. Okay, inhale, bend the right knee again. Reach the left arm all the way over the left ear and then here's where it's going to get weird.

31:50

The left hand is going to reach down and try to hold the big toe or the ankle or the front of the shin or you could even put your petite Loop. Around the ball of the foot there to catch. Hold. Yeah. And then you're going to slowly start to extend the right leg one more time.

32:09

Look underneath the left upper arm. Hold this. Yeah hold that look under the arm, that's it. Exactly turn. Oh yeah that's what I'm talking about. Yeah. Yeah.

32:26

I had too much creative time on my hands this week.

You'll see. I have a point, you're honor. Okay. Inhale Bend right? Knee hands to the floor plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale left foot forward Vera but draw one Warrior One. Exhaling, open to the side. Inhale left hand to the instep side of the left foot, right, arm reaches straight up one.

33:13

And then, so again, take a couple of breaths here, push the left arm back against the left leg, spread open the front of the chest. Three good and then move the left hand back, one whole hand print, one whole step. Keep leaning the left shoulder against the left leg.

33:34

Start to extend the left leg. If at all possible, you're kind of using the arm to help open up that inseam. Of the upper leg, bend the left knee again, lean the left shoulder back against the left leg and then slowly start to extend the leg breathe Breathe to, that's it.

34:03

Three good. Inhale, Bend left knee. Now, right arm starts to reach all the way over, the right ear, and then reach down. See if you could catch, hold of, maybe a big toe, or an ankle or a front of shin or your belt and then slowly start to extend.

34:20

The left leg. That's it. Turn and look under the right armpit two. Yes.

34:34

Good inhale, bend the left knee. Hands to the floor plank. Exhale chaturanga. Inhale upward dog. Exhale downward dog inhale. Exhale, bend knees, look forward. Inhale hopper step feet to hands. And exhale fold. Inhale, catasana, bend knees arms reach up. Exhale, stand up. Let's turn to the right side to open the feet wide apart.

35:13

Step a few wide. Push the outer heels. Just a little wider. So the toes are ever. So slightly turned in Hands on the waist, inhale lift up the chest Arch back, squeeze, elbows towards each other. Exhale, fold all the way forward hands on the floor between the feet. Inhale, Exhale, bring the crown of the head down in the direction of the floor.

35:39

Two legs are extending lengthening weight is over the center of the foot.

35:52

With your inhale, push into the floor, to lift the Head and the chest. And then walk the hands like a step forward so your wrists are under your armpits. Come up onto the fingertips tending the hands Do your best to keep your weight more over your feet. Try not to shift the weight forward even as you reach, the arms straight out as far as you can head, hangs between the arms.

36:18

But again, see that the weight is still in the feet, feel the weight in the center of the feet. That's it. With your left hand reach underneath to hold the front of the right shin or ankle or whatever you can hold on to there. Pull on your leg to pull your face more under the hollow of your armpit.

36:40

And then, even with your left hand, push your left hand kind of forward and down, like, you're trying to push the floor a little bit away.

36:53

Good. And then bring the left hand to the floor where it came from, reach the right arm. Underneath, hold the front of the left leg. Good. And then turn and look underneath the left upper arm, and you can even push the left hand left fingertips. A little bit forward against the floor, creating a little resistance there.

37:17

Could both hands return to where they came from. Walk. The hands back one step. Look forward. Lift the chest, stay right there. Hands on your waist. Inhale to stand all the way upright. Exhale arms behind the back lace. The fingers together. Try to close up the hands as best you can inhale lift up the chest Arch back.

37:45

Exhale, fold forward, top of the head yearning in the direction of the floor arms, reaching away from the back. Too good.

38:02

Okay, so now again, we're going to do something just a little out of the ordinary. Turn. As if you wanted the tip of your nose, to face your right knee. And then even turn the center of the chest towards the right knee. I'm pulling with my left hand. I'm pulling my hands more towards.

38:24

The. Front of the room or the or the window side of the room. Yeah, just like that. And then coming back through Center tip of the nose. Tries to face the left knee to whatever extent that's available. Turn the center of the chest. Even pull. Yeah, that's it. Now we feel it.

38:48

Instructions unclear. Good. Turn back to the center and then with a big, inhale lift all the way. Upright. Good, exhale feet and legs together, turn to face the front. Tada dawasana. Feed and legs together. Arms alongside the body here, your breath, inhale utkatasana, bend the knees. Exhale. Hands down.

39:18

Folding forward uttanasana Inhale, prepare look forward. Exhale chatturanga. Inhale upward facing. Exhale, downward facing inhale. Step the right foot forward. Exhale, start to extend the right leg now. If you're gonna adjust the back foot, try to take the smallest possible step. That you can do and get the heel down.

39:53

So in other words, don't overly shorten the stance. Sometimes we do. Yeah. And then go ahead, fold forward. Let the head go down. One.

40:08

Three.

40:14

Inhaling Bend right knee. Exhale lower left knee down. Inhale arms reach up. Exhale hands to prayer twist to the right side hook, the left upper arm outside of the right leg. Option to tuck the left toes under lift the left knee up standing spinal twist, exhaling one. Inhale. Exhale.

40:44

Inhale. Exhale. Inhale. Exhale, four breathe in. Breathe out. Inhale, both hands touch down. Exhale, cross. The right, the left knee to the right side of the right foot, cross it behind and then come to sit down for seated, spinal twist, So right foot flat on the floor. Reach the left arm up.

41:16

Exhale, twist to the right side ardha matseyendrasana. Twist to the right. Unless you have a reason to do the other thing,

41:40

Good with your inhale turn to phase forward. Exhale count or twist? Inhale phase forward. Stack up the legs for ankle to knee. So right right leg over the left leg flexing. Both feet strongly and exhale. Go forward one. Reach forward. To keep breathing deeply. Trying to hear the sound of the breath at all times.

42:18

Good. Inhale lift all the way upright to a seated position. Plant the feet on the floor in front of you. Yeah, right side by side, slide one hand behind each of your knees and then come up onto the tippy tip tip toes. So skin of the big toes touching down.

42:40

Use the strength of your arms to pull your chest forward and up. Try to keep the Torso really extended so lower back extended. See if you can lift the feet off the floor, I hit. The microphone is why there we go. Bad spot for the microphone, okay? And then option, you can reach the arms, parallel to the floor.

43:04

If you can stay really lengthened in the low back, you could go for, extending the legs. But, try not to round back at all or drop back. I know it's way harder than it. Sounds. If we're being honest with ourselves. Which we tried to be as yogis, okay? Bend the knees into the chest cross, right?

43:28

Ankle over the left. Ankle hands to the floor, press down, lift up, whatever can lift up and then make your way back to chaturanga. Inhale upward facing. Exhale downward facing inhale left foot steps. Forward. Exhale start to extend the left leg. If you're going to move the back foot, try to minimize the amount of step you make.

43:56

Yeah. And then exhale fold forward. Good.

44:14

I'm good with your inhale. Bend left knee. Exhale lower the right knee down. Inhale, reach the arms up. Get ready to twist. Exhale, hands to prayer, twist to the left side. As an option, you could tuck the right toes under lift the right knee up. One. Good keep breathing.

44:48

Good with your inhale. Both hands touch down. Exhale cross the right knee behind the left foot, come to sit down. Inhale, right arm reaches up. Exhale, twisting to the left side one. Want to.

45:22

Good inhale. Turn to face forward. Exhale counter twist. Inhale, turn to phase forward, stock up the legs for ankle to knee. Flex out your both feet and again, fold forward. I know it sounds like a silly statement but that is one of the interesting. Things about like Asana practice is.

45:55

You know? Okay, the is is what the teacher saying and what I think is happening actually Happening, like, maybe I think my leg is straight but it's really not. Right? And so just being aware of the ways in which sort of reality, and what I think is happening, Might be the same or different.

46:22

Good lift all the way upright to a seated position. Uh, open the legs wide to the sides for oop of East konasana Wide straddle. Yep. Flex the feet. Sit up tall, and then fold forward. Reach for the feet or hands on the floor. As you like one. Breathing too, try to heavy the legs into the floor.

47:00

Could lift all the way upright. Bring the arms, behind the back lace, the fingers together into one fist. Live the chest up, reach the knuckles towards the ground. Maybe they touch the ground. Maybe they don't heavy the legs down. So really firm up the tops of the legs here.

47:18

Yes. Exactly. And then keep the legs firm and strong start to tip forward any amount, even if it doesn't feel like very much go forward. Mm-Hmm.

47:38

Good. And then just like we did when we were standing, try to bring your right no's. Your right nose. Your nose towards your right knee. Just towards the right thigh.

47:55

Could lifting up through Center. Nose towards left knee. Keep having the thighs down.

48:11

And lift all the way up to the center, uh, release the bind. Left knee into the chest and open the left knee to the side, but keep the hips at this wider angle. So don't don't adjust your seat to Like, you know, anyway. Right hand to left knee. Left arm reaches up.

48:33

And then take it into a side, Bend reach all the way up and over for the extended leg foot. If Your foot has no idea what's happening over there. You could use your belt around your foot just like we did in the standing. Asana. And then you can even crawl your hand a little bit closer to your foot.

48:57

Yes. I knew you could do it. Bring that right hand. The bottom hand to the floor, right in front of your chest, right at the center. And then using the grip of the fingertips, try to crawl the fingertips a little bit further out away from you. And then using the friction of the fingertips, pull on the floor, to pull your chest more under One more time, crawl the fingertips a little more forward.

49:28

And then pull with the fingertips, turn the chest a little bit more.

49:39

And then lift all the way upright to a seated position. I know. Side, bending can be so intense, but then it's like, it feels so much better. Like, you're like, what was happening in my side body is there, okay? So right, knee into the chest, open the right knee out to the side.

49:59

Good left hand to right, knee, right arm reaches up. Reach out in the direction of the extended leg foot side. Bending Mm-Hmm. Yeah. Feel free to use the Props liberally. Liberal use of props. Welcome. Yeah. And then bring that left hand, the bottom hand, to the floor, right out in front of your chest, crawl the fingertips, just a little bit more forward, if possible and then pull on the floor, to turn the chest more And one more time, crawl the fingertips a little bit more forward and then pull on the floor, to turn the chest more more and more

50:51

Good. Okay, lift. All the way upright to a seated position extend, the right leg out. Bend both knees into the chest, open the knees, to the sides, baddhakonasana shape, hold on to the feeder ankles go forward.

51:26

I lift all the way upright to a seated position. Now cradle the right leg up into the chest. You can hold between the elbows or you can hold with the hands, some sort of version of cradling the legs sit a little forward. On the sitting bones sit, a little taller chest towards leg leg towards chest.

51:47

And then even flex the foot a little bit more good lift the heel a little higher, so shouldn't be coming. More parallel to the floor than it was a moment ago. Moving into compass now, so thread, the thread, the right arm underneath the right leg, all the way up into the knee, crease, press the hand down.

52:08

Flip the left hand over the top. So you're holding the top of the foot and then lean a little forward. Start to straighten the right leg. A little lower a lot. And then sit back. Down on your seat. Look, underneath the left upper arm. To or anything in between.

52:38

Good. Okay. Bend the right knee, a little just set the feet together, knees to the sides. So coming back through that. Shape for a moment. Okay, cradled the left leg up into the chest either holding it in the hands or scooping it with the elbows. Good find. Find sort of the front edge of the sitting bones front edge of the seat as best you can.

53:04

Good. Try to lift the foot just a little higher working towards getting the shin more parallel. To the floor Flex the foot. Good chest forward shoulders back. And then moving towards Compass. So threading, the left arm underneath the left leg. Press the left hand down into the floor. Switch the grip of the right hand holding the top of the left foot and then lean a little bit forward.

53:31

Try to extend the left leg a little lower a lot. And then start to sit back and look under the right. Armpit. Yes.

53:52

But okay, soft in the left knee. Good place the feet together, knees, open to the sides. Okay, draw the knees up into the chest. Feet on the floor, slide, one hand behind each of your knees. Come up under the tibby tippy tip toes. Pull on the backs of the knees to sit up taller.

54:14

And then you can stay like this or you can start to lift the feet up off the floor. You can stay like this. Where you can bring reach the arms. Straight forward ahead of you. You can see like this, where you can start to extend the legs. No. Rounding in the back.

54:29

No, rounding in the back form. Good. And then bend both knees into the chest. Cross the left. Ankle over the right ankle. Push the hands straight down into the floor, lift up, whatever can lift up and then go back chaturanga. Inhale upward facing. Exhale downward facing.

54:58

Bring the knees to the floor. Step the right foot outside of the right hand. Yep. That's it. Uh uh, thread your right arm behind your right leg. Try to get the round part of the shoulder, all the way behind the knee crease. Even yeah, you can even move your hand, good.

55:20

Okay. Now, Left hand is going to hold the top of the right foot. Try to lift the right heel up first heel up and if the heel is lifting up, then try to float that right foot up off the floor. And if the right foot is floating up off the floor, you could start to extend the right leg.

55:44

Yeah, your back knee can be all offer it again with the knee up, don't worry.

55:52

Yeah, that's the idea. Okay, place your foot down. Go back to hands and knees. Okay. No panicking. No panicking. I was panicking this morning in Ashtaga. I was like, I forgot how to do this one. Okay. Step the left foot to the outside of the left hand. Thread. The left arm underneath the left leg.

56:20

That's it now. Right. Hand is going to hold the top of the left foot. Try to try to just lift the heel up to start heel up to start. And then start to lift the foot up off the floor. And then if that's going well, you could start to extend the left leg and look underneath the right armpit.

56:40

Mm-Hmm. The start of vishva mitrasana. All the sage ones are the hardest. Actually the ones that are named after people. Okay, foot on the floor, come back to hands and knees. Amazing. Okay. So, we'll try it, just one more time. Now, if you want to repeat with the back knee down, you can of course, repeat with the back knee down.

57:07

Otherwise, we're also going to, um, give time to try the back knee up, and that looks something like this. So, you're going to step the right foot to the outside, the right hand. Then the back leg is going to extend and then she's going to turn the back foot down like a warrior one back foot.

57:25

You see how it's at a little bit of an angle and then the rest of it stays the same, she threads the arm under the leg, Lifts up the right heel and grabs the right foot and then she's going to start to extend that right leg. Yes. Yes, that's it.

57:44

Oh my God. And you know, sometimes we surprise ourselves a little that's good too. So, Started hands and knees.

58:00

Okay, so right foot steps. Outside the right hand. Step it wide. Now, you can either keep the back knee down or tuck the left toes under lift, the left knee up and spin the left heel down to the floor. Then tuck the right shoulder behind the right leg, plant that right hand flat into the floor.

58:20

Good. See if you could lift the right foot up to start, that's where it all starts. Turn your back heel down. Yes, that's it. Go ahead. Yes. Open. Open. Open back. Heel down. Press. Yes. Okay, right foot touches down. Come back to hands and knees. Last times I promise.

58:51

Fourth times a charm. As no one has ever said, in the history of saying that phrase, okay? Step, the left foot to the outside of the left hand. You can either keep the back knee down or back leg extends, back foot turns down like a warrior one, back foot, strong back leg, strong and straight back leg.

59:13

Good. Try to float. The left foot. Away from the floor. If the left foot is away, from the floor, try to extend the left leg, you can do it. You can do it. Okay. That's all right. Don't worry. Don't worry. Yes. Coming coming.

59:40

Good. Okay. All right. Come on down.

59:47

Child's pose.

59:59

Press back downward facing dog.

01:00:07

Come forward into a plank. Exhale, lower, knees, chest, and chin to the floor. Pause there. Keep the hands there. Push down. Lift back up to your hands and knees. Don't move the hands and the knees. Stay there. Dive the chest between the hands, knees, chest, and chin, hips High.

01:00:28

One more time, push down to lift up. And then lower the chest down to the floor. Good slide forward into Cobra. And then slide the elbows forward to replace the hands for Sphinx. Forearms parallel, fingers spreading, tuck the toes under lift the hips up for forearm plank. You can either stay like this in forearm plank, or you can walk the feet forward, hiking the hips up into the air for Forum standing practice.

01:01:26

Yeah, of course.

01:01:52

One more time.

01:02:32

If you need a few more moments, please feel free to take them. Take your time when you are finished. Come, uh, come lay on your abdomen. Lay on the front of your body.

01:03:00

Go to arms, alongside the body Palms of hands, facing up to the ceiling. Inhale, lift up as much of the body away from the floor as is possible.

01:03:23

Inhale, lift a little higher. Exhale release on down. Bend the knees. Reach bag. Catch, hold of the ankles. Inhale lift on up, head chest and knees for Don urasana one. Good breathing.

01:03:54

Oh well, that's okay. I got you. There we go. And then slowly release down.

01:04:09

Again, bend the knees, reach back. Catch, hold of the ankles. Inhale, lift up second time.

01:04:32

And exhaling release on down place, the hands, either side of the chest, inhale, lift forward, and up into upward, dog. Exhale, go back down, we're done.

01:04:49

Lift the heels high up, bend the knees look forward, past the hands Hopper walk all the way through to sit down. And lay down on the back. Feet on the floor, lift the hips up, interlock the hands behind the back one.

01:05:23

More, I know. Squeeze a little. Yep.

01:05:30

Good and then slowly release on down place the hands, either side of the head for orbit on your Asana. With your inhale lift up.

01:05:45

Deep. Even breathing.

01:06:07

Chin to the chest slowly release down. Keep the feet. Grounded feet, stay on the floor.

01:06:19

Again, please the hands place the feet. And inhale lift on up one.

01:06:41

Good chin into the chest and slowly release down. Feet. Stay down one more time. Please hands and feet. And inhale, go ahead lift on up.

01:07:11

Good and then chin to the chest slowly, come down, go ahead and hug the knees into the chest.

01:07:34

Knees to the left. Look over the right shoulder reclined twist

01:08:10

All right, bring their knees up to the center and then go the other way. Knees to the right.

01:08:40

And then bring the knees up to the center lift, uh, lift up to a seated position straighten the legs forward out in front of you, Flex, the feet and fold forward posture mutinasana,

01:09:57

Go ahead lift all the way. Upright, and then you can set yourself up for shoulder stand. So lumba servangasana. Or alternatively, if you want to put your legs up the wall, Or even lay on your back with the knees. Open to the sides for souped about akonasana. If you're not sure what to do or if you're not sure like what choice to make between those, let me know and Be happy to, um,

01:10:38

Yeah. Good.

01:11:06

Related their there's that, uh, Buddhist Saying. That goes. Before Enlightenment chop wood, carry water. After Enlightenment. Chop wood. Carry water. All right, so Or as we like to say it suke Before Enlightenment. Fold your blankets nicely. After Enlightenment fold, your blankets nicely, not Look, I love a yoga teacher joke.

01:11:47

But you know, the I the idea behind this saying is that Um, you know, you that that like you still sort of return to You're do your daily practice and to do your daily duty. It's not you don't sort of fly away and go off somewhere.

01:12:15

And that it's a much more sort of humble process.

01:12:53

And then if you're in shoulder stand, start to come into plow halasana.

01:13:30

And then, If you're in plow, slowly roll. Onto the back.

01:13:59

And if you were practicing, Shoulders stand. Come into fish.

01:14:51

And then chin to chest everybody moving towards.

01:22:39

Start to deepen the breathing.

01:22:49

Start to bring some movement into the body.

01:23:03

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

01:23:15

And then when you're ready gather the knees, Into the chest, roll to the right hand side.

01:23:26

And come on up to a seated position.

01:23:33

Setting up for meditation.

01:23:42

So depending on the day, depending on the, on the moment, the time of day, even You know, the mind can be sort of more active, less active. You know, also depending on the day and the location, the, you know, maybe there's more sounds coming in from outside Etc. Try like just like the story of the Buddha.

01:24:10

Try not to fight with the thoughts or the sounds. Right. Just like those demons. Coming at the Buddha at the last moment. When you fight them, they become like more powerful and stronger. So even like the sounds Just let them be. Try not to resist. If any thoughts are coming up, try just to let it be try not to resist them or fight them.

01:24:55

All meditation traditions, start with focusing on the breath. From there, if you have Mantra or another practice that you're trained in. You can go there.

01:30:17

OM, Om, Om.