Podcast #154 - This Life

TRANSCRIPT:
00:11

Hi! No, of course.

00:26

Who did I not give one of these to also? Uh, we are going to be. I was like, I was, like, who's? So flustered suddenly, um? Sorry, I lost my train of thought. We're going to be using a belt so. I'm sorry, I'm sorry to say this is a little preview of how class is likely gonna go because my brain has not adjusted to the time Zone yet so.

01:04

My, my 3:00 a.m. Brain is probably. Take a little moment to catch up with us.

01:17

Also. I was sort of, uh, I was sort of already saying I was sort of already. Whispering into existence. I'm I'm very much hoping. Very much, hoping to do a redo of the trip I just did to Nepal and. The folks who do the on the ground organization part of it are really tremendous.

01:43

And so, um, if you've ever wanted to go? This is the group to go with, so if you are interested, stay in touch with me, or even I might even start like a little informal. Interested in Nepal next year list so? Let me know. Yeah. Okay, Paige, four. Page four.

02:12

Number.

02:19

Oh. Okay. Well, hello, everyone. It's so nice to see everyone.

02:34

If you, if you don't have a book in front of you, you can look on with the person next to you, or just just, you know. Kind of. Yeah, and you can always kind of glance around if someone. If someone needs to share? That's kind of a nice thing about practice is like increasing.

02:56

The sort of situational awareness and like noticing when other beings. Need something?

03:10

Don't worry. It's okay. You can do it look.

03:22

Oh yeah, it does see easy.

03:39

At one point. Okay, all right, one quick story, just all right. Fine, there's going to be stories for days. I mean, weeks, I mean months, but um. It is so interesting, right? Because in the very beginning of our Retreat, we're sort of right in the thick. Of Kathmandu, and it is it's.

03:58

It's very noisy in terms of Street noise and scooter noise, and like, you know, lots of people noises, and then we sort of finish the time in sort of in the Hills. Not all the way up in the mountains. Goodness, no, but? Little bit up in the hills, a little bit out away from the city, and the birds are so loud.

04:23

And it was just one of those funny reminders that, like. You know if you think, oh, if only I could just like, go meditate somewhere. That was quiet, like even the quiet places are kind of like loud in a different way, right? And so you're kind of like treating City noises for Mountain noises or vice versa, right?

04:44

So, it's not about the. Themselves. It's about working with our mind and our awareness, right? So?

05:47

Oh, I'm triumph, become your drama. Hey. Om Triumph. Become your drama. Sugandim pushedivar.

06:49

Om Triumph. Become your drama.

07:32

But I think we can do together. Om Triumphrey.

08:18

To become three-eyed is another name for Shiva and in the. Uh, it's, uh, this. This is often sung on, like birthdays and death days, and other sort of transition moments in our life. And that's one thing that is always, uh, sort of, acknowledged is the birth life death cycle of.

08:47

Um, this very existence. Um, I'm reading a book called this life, which is sort of a dense philosophical book. So, um, you know, proceed with caution. This is not a necessarily a book recommendation, but but I'm enjoying it. And. And you know, it's beautiful. Is that? The the the book acknowledges that we sort of live lives that are inherently finite.

09:15

They have a specific length of time. They're, they have an end point fragile, right? There's all kinds of things that can cause us, you know? Various kinds of suffering and dependent, right? I, I'm no matter how hard I try. I could never fully be completely independent from others right.

09:40

And, and because our lives are, those are filled with those three qualities are defined by those three qualities that actually, that is, what gives us the capacity for? Love joy for all of the um! Kaleidoscope of experiences that we're able to have, and that in fact, there's there's something about.

10:07

The fact that we are able to experience loss is the reason that we're able to experience love, right? That the very like, if we, if we could be assured that we would never ever lose each other, no matter what happened, then we would just cut we would just kind of experience like a?

10:29

I don't know something else other than like a genuine love or a friendship, or like that, that valued connection that that we have, you know? So, it's kind of interesting to to think about how? How that is, uh? Right? There was something else, but. 3m brain can't think of it right now, so come forward on your hands and knees, and we'll just start moving instead.

11:05

Yeah, oh yeah, of course. Thank you for the reminder. Yeah. Oh, I do remember, you know, I was listening to something earlier this morning. Um. That was saying, like, even the experience of music, right. Music is beautiful because it's time dependent. If you sort of, if you sort of crushed an entire Symphony into just one.

11:33

Experience, you would lose literally the experience of it, right? So anyway, uh, press back to downward facing dog.

12:02

Okay with your inhale. Now, come on forward to a plank bringing the shoulders forward over the wrist. And then, as you exhale lower the knees, the chest, and the chin down to the floor. Inhaling slide forward into Cobra point the feet. Exhaling tuck the toes under, move the seat all the way back to the feet first, and then extend the legs downward facing dog.

12:34

Inhale, come on forward to a plank. Exhale lower halfway down chaturanga. Inhale upward facing dog. Exhale downward facing dog good, uh, soften the knees. Walk the feet. Walk the feet like one small step closer to your hands, one small step for a yogi. One giant, okay, lift the heels high up, lift the heels super duper high up, bend the knees, press the chest back towards your thighs and then keep the heels lifting straight in the legs and press the heels down and they take one more little step forward with both feet and then lift the heels high up, bend the knees, press your chest back towards your thighs.

13:24

Can I burrow you for a second? Straighten the legs and press the heels down. And then take one more small step forward. I lied. It's more than one more lift the heels. Keep the hands pressing flat. Bend the knees. Bend the knees chest towards your thighs, straighten the legs, heels down now.

13:50

Step as close to your hands as you can, while keeping the hands pressing down and then try to repeat lift the heels up, hands pressing down. Bend the knees chest towards your thighs, good straighten. The legs and heels press down good. Now, hold forward over your legs. You can hold on to opposite elbows if you like.

14:14

And then you could even sway side to side a little bit if you like, or do some other kind of a thing. Thank you. No, it says check password again. No, come back. Come back. No, it's still not connecting. Yeah, well, I don't know what's wrong. Technology. I know, okay, wide in the feet, bend the knees, come into a squatting position, hands together.

14:53

At the center of the chest. Now, interlace the hands reach the arms up overhead. Try to stay yes. Try to stay in your squat, but try to lift the head, lift the chest, and the arms as much as you can. And then, as you exhale, press the hands into the floor so much that the legs straighten.

15:10

Bend the knees, inhale, reach the arms up, breathe in. Exhale hands to the floor. Press into the floor to extend. Inhale Bend, ah! Exhale extend good one more. I know it's weird inhale. Reach up. And exhale. Fold forward, okay. Bring the feet and legs all the way together, hands on your waist.

15:38

Lift all the way upright to a standing position. Reach the arms up overhead. Clasp the hands together into one fist. Inhale a breath as you exhale. Bend to the left side side, bending. Inhale lift on up to the center. Exhale Bend to the right side. Inhale lift to Center exhale left.

16:06

Inhale lift up to Center? Exhale, right? Good inhale lift up to Center? Uh, this time, take your left hand to your right elbow, bending your right elbow behind your back, and then side Bend to the left again, this time. Stay there. Try to push the right foot down a little harder and then even pull the tip of the right elbow, a little more up towards the corner between the wall and the ceiling.

16:38

Good and then inhale, lift up, reach up right hand to left elbow, left elbow bends behind the head, and then take the side Bend to the right side, push the left foot down strongly, and then even use your right hand to pull the tip of the elbow a little bit more up and away.

16:57

Inhale, lift up and reach up. Clasp the hands together. This time, uh, this time, bring the hands behind the head. Inhale a breath. Exhale Arch back. Inhale lift up to Center exhale elbows towards each other chin on your chest. Inhale lift to Center exhale Arch. Inhale to Center. I could be hearing any breathing at all.

17:26

Exhale someone breathe, inhale, lift up to Center. Exhale Arch back! Inhale lift to Center exhale chin on your chest. Good inhale. Lift up and then go ahead and release the arms alongside the body preparing for surya namaskar. Here we go, inhale, reach the arms all the way up overhead, hands pressed together, look up.

17:53

Exhale, fold forward hands to the floor beside the feet. Inhale, prepare, look forward. Exhale, hop, step, or walk back to chaturanga. Inhale upward facing dog exhale downward facing dog breathe. Breathe out! Inhale. Exhale. Inhale. Exhale three. Breathe in! Breathe out four inhale! Exhale, Bend the knees, inhale Hopper, step forward feet to hands, exhale, fold forward, inhale, stand up, reach the arms up, exhale, release the arms, inhale, reach up.

18:54

Exhale fold all the way forward inhale prepare. Exhale, hop, step, or walk back chaturanga. Inhale upward facing dog. Exhale downward facing dog breathing. And breathe out. Inhale audible breath exhale two inhale? Exhale for three. Breathe in. And breathe out. Inhale. Exhale, bend the knees, inhale Hopper, step forward, good exhale, fold forward, inhale, stand up, reach the arms all the way up.

19:50

Exhale, release the arms, one more inhale. Reach up. Exhale folding forward? Inhale. Look forward. Exhale chaturanga. Inhale upward facing. Exhale downward, facing breathing. Breathe out, one inhale. Exhale. Two inhale. Exhale. Breathe. Breathe out! Inhale. Exhale, bend the knees, inhale Hopper, step feet to hands, exhale, fold forward, inhale, stand up, reach the arms up.

20:49

Exhale, release the arms. Now, bend the knees to reach the arms up utkatasana chair pose. Exhale hands to the floor. Fold forward inhale halfway lift to prepare exhale, hop step, or walk back. Chaturanga inhale upward facing exhale downward, facing inhale. Step the right foot forward, left heel down, reach up Warrior one.

21:20

Exhale hands to the floor, step back, and lower chaturanga inhale upward dog. Exhale downward dog inhale, left foot forward, virabadrasana one. Reach up. Exhale hands to the floor. Step back inhale, move forward. Exhale, go back, inhale, right, foot forward, varaba, draw snow, one. This time, exhale open hips and arms to the side inhale hands to the.

22:05

Downward dog inhale left foot forward Vera Badrasana, one reach up. Exhale open to the side inhale hands to the floor plank. Exhale chaturanga. Inhale upward dog? That's it. Exhale downward dog inhale, right? Foot forward Warrior one? Exhale open hips and arms, this time inhale. Reverse the Warriors, sweep it up and back, exhale hands to the floor chaturanga.

22:41

Inhale, move forward. Exhale, go back, inhale. Step the left foot forward. Reach up verbatrosso one. Exhale open to the side inhale, reverse the Warrior, reach up and back, exhale hands to the floor chaturanga. Inhale upward dog. Exhale downward dog breathing. Breathe out, bend the knees, inhale feet to hands.

23:15

Exhale, fold forward, inhale, bend the knees, reach the arms up, chair pose. Now, stay there. Exhale. Sit a little bit lower if possible. Breathe in. Try to lift the upper body, the Torso a little more upright, breathe out. Straighter arms wrist fingers exhale before you wish inhale. Exhale hands to the floor.

23:43

Fold forward inhale. Look forward to prepare. Exhale, hop, step, or walk back chaturanga. Inhale upward facing dog exhale downward facing dog inhale. Exhale, bend the knees, inhale feet to hands. Exhale to fold inhale, bend the knees, reach the arms up, this time hands to prayer, twist to the right side, hook the left upper arm outside of the right leg, breathe in knees and feet together.

24:21

Exhale one inhale both knees, pointing straight ahead over the toes exhale to with each breath. Try to deepen your twist. Bring the thumbs even closer to the chest. That's it, three. Good inhale. Four breathing. Breathe out, keep the knees bending inhale, reach up utkatasana, exhale hands to prayer, twist to the left side, breathe in.

24:53

Breathe out good inhale! Exhale. Two inhale strength of the arms, helping you twist for three. Inhale. Exhale four breathe in! Breathe out, inhale! Reach up to the center exhale hands to the floor, fold forward, separate the feet a few inches apart, hands on your waist inhale lift all the way upright Arch back a little and then with straight legs exhale fold forward again.

25:32

This time grip the big toes yoga toe lock, so you can grab hold of the big toes with the first and second finger of the hand. Yeah, and then pull up on the toes to pull your face closer to your legs, one breathe in.

25:52

Fully and completely. Exhaling out completely. Inhale. Exhale, four good inhale. Exhale with your inhale. Look forward. Slide the palms of the hands now underneath the soles of the feet, and as you exhale again, fold forward. Head goes down breathe. Breathe out, hands pulling up on the feet. Exhale two, that's it.

26:25

Inhale no tension in the back of the neck. Three breathe in. Breathe out! Inhale. Exhale, inhale, look forward! Get your hands out from under you! Uh, walk the hands. Now, about 8 or 10 in forward of the toes, press the hands all the way flat down into the floor, even if it means bending the knees a bit.

26:57

Moving into crow pose arm balancing, so take the knees high up onto the backs of the upper arms. Look a little forward. Shift the weight forward into the hands, the feet they might stay on the floor today, or you might practice lifting one foot up at a time or perhaps both feet.

27:18

Lift up at a time.

27:24

Mm-Hmm, try to squeeze the big toes together. And then, wherever you are in the process, hop, step, or walk back chaturanga. Inhale upward facing dog exhale downward facing dog good inhale. Step the right foot forward Warrior one. Exhale open hips and arms to the side inhale, straighten the right leg, and then reach all the way out to the right for triangle, right hand down.

27:57

Left arm reaches straight up one. To back foot is angled a little bit inwards. Yes, three toes relaxed and spreading. Yeah. Even try to stack the left shoulder directly over the right shoulder. With your inhale lift all the way upright to a standing position. Exhale bend the right knee.

28:23

Now, inhale, reverse the Warrior, reach up and back and stay there. Try to have the right knee hovering all the way over the right ankle. That's it. Good more of a side bending action than a back bending. For example, three, yes, and then stretch this arm even longer, longer, longer.

28:43

You can do it word. Body the same as you inhale. Straighten the right leg. Keep reaching to the back. Exhale, bend the right knee. Place the right hand outside of the right foot. Left arm reaches all the way over the left ear, extended side angle, good breathing. Breathe out.

29:07

Try to push the left right knee against the right arm. Strong, yes, Bend a little bit more three. Inhale. Exhale forward. Try to spin the chest open just a little bit more on the last breath for five inhale. Touch both hands down exhale. Touch the left knee down inhale.

29:31

Reach the arms up. Get ready to twist. Tail hands to prayer. Twist to the left side. Hook the right upper arm outside of sorry. Twist to the right side, left arm outside of right leg. Here we go. Now you can stay like that or start to lift the back knee up, standing spinal twist one good.

29:55

Two. That's it. If the back knee is lifting, try to straighten the back leg all the way through. Exhale. Breathe. And breathe out. Inhale both hands to the floor step right into a plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale, step the left foot forward, Warrior one reach all the way up.

30:30

Exhale open hips and arms to the side. Good inhale, straighten the left leg. Exhale tree quinasana, left hand down right arm up, breathe. Breathe out! Inhale. Exhale. That's it. Spread and relax the toes for three. Breathe in. Breathe out, for I know it feels like gripping them will save you.

31:02

But your toes? Will be better if they're relaxed and spread. Inhale lift all the way up right. Exhale. Bend the left knee inhale, reverse the Warrior, reach up and back. Exhale. Stay. See that the left knee is still bending over the left ankle. Sometimes it wants to sort of travel back with you as you go.

31:26

That's stretch long, long, long, long long. Now, keep the upper body the same inhale. Straighten the left leg. Keep reaching to the back exhale bend. The left knee left hand outside of left foot right arm reaches all the way over the right ear. Extended side angle breathe in.

31:53

Down for two, inhale. Exhale for three. Breathe. Breathe out! Inhale. Exhale with your inhale. Both hands touch down exhale lower the right knee to touch down inhale arms. Reach up. Exhale hands to prayer. Twist to the left side. You can either stay like this with the back knee down, or you can lift the right knee up standing spinal twist one good.

32:31

That's it. To. If the back knee is up, try to straighten it all the way through breathe and moving the chest closer to the thumb. Thumbs closer, the chest, four breathing. Breathe out! Inhale both hands to the floor plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog.

33:01

Inhale, step the right foot forward Warrior one. As you exhale hands onto your waist and go ahead and straighten the front leg now. If the left foot is pointing, sort of more to the left wall than forward, you want to kind of you want to kind of split the difference here.

33:23

So, the left toes want to point more towards the upper left corner of the mat. That way, you can square the hips and shoulders. Well forward. Lift up through the quadriceps, engage the front of the legs, inhale exhale, just fold halfway forward halfway forward to a flat back, keep looking for it.

33:44

In fact, the chin, the eyes, and even the collarbones reaching forward squeeze the elbows towards each other's shoulder blades, squeezing together. And with your hands even feel like you can tilt your sitting bones up and back a little bit more. So it's almost like you're trying to find a little back bend here.

34:04

Okay, then go ahead and release the hands to the floor or blocks and fold the rest of the way forward. Are switching us, not good. Yeah, or yeah, or keep doing your thing. You know, most of what I say is simply a set of suggestions for.

34:30

I've good, okay, inhale. Lift your head and chest. Look forward. Exhale hands on your waist. Inhale lift all the way upright and reach the left arm up. And then, as you exhale, take the left hand all the way across to the right side of the right foot, either to the floor or to a block right.

34:52

Arm reaches up, rotated triangle, breathe in. Anchoring both feet down strongly for two. Try to maintain straight legs or at least move in that direction. Three, yeah, breathe in, you got it. Breathe out four. Inhale. Exhale for five with your inhale. Bend the right knee hands to the floor plank.

35:21

Exhale chaturanga. Inhale upward facing dog exhale downward facing dog inhale. Step the left foot forward virabadrasana one reach all the way up. Exhale hands on your waist. Straighten your front leg, so try to square the hips as much forward as possible. If it's challenging, consider turning the right foot a little more forward.

35:51

Liven up both legs, so pull up through the kneecaps through the quadriceps activate there. Inhale, lift up the chest Arch back. Exhale fold only halfway forward flat back. Look a little forward chin, even reaching forward elbows, squeezing towards each other so that the shoulder blades are moving towards each other and then use your hands to almost tilt the tailbone a little bit more up and back behind you.

36:20

You feel your hamstrings now, huh? Yes, we feel them Jessica. Okay, go ahead. Fold the rest of the way forward. Sometimes we treat that as a little bit of a preparation movement. And yet, some it gets even a little bit more directly into the hamstrings. Tricky enough?

36:52

Good with your inhale. Look forward. Exhale hands on your waist inhale to stand all the way upright and reach the right arm up. Exhale. Take the right hand all the way across to the left side of the left foot. Option for the left arm to reach up. Parivita trikonasana revolved triangle to try your best to keep both legs straightening or moving in that direction.

37:20

Try your best to press both heels down or moving in that direction. Three, yes. For try to turn a bit more with each exhale. Five with your inhale both hands to the floor plank. Exhale chaturanga. Inhale upward dog. Exhale downward facing dog. Inhale, step the right foot forward Warrior one.

37:54

Or, you know, sometimes we call it Warrior one. But Vera badra is actually another budras, another name for Shiva. So, here he's kind of getting ready for battle. He's arriving at battle as you exhale, open the hips and arms to the side. And then, as you inhale, reach forward and pick up the back heel.

38:15

And then, as you exhale, step forward, push off the back foot and look forward for Vera bedrasana three, so it's kind of all three. All three are these phases of Shiva in this kind of, like, sense of justice, sort of form? To achieve a sense of justice righteousness. Okay, inhale Warrior One.

38:39

Reach up. Exhale Warrior Two getting ready? Inhale, prepare. Exhale, stab forward into it one more time through inhale Warrior, One breathe in. Exhale, breathe out, good inhale, prepare. Exhale stab forward. This time, we'll stay there one good. Two, yes, chest. Like, parallel to the floor, three?

39:17

Good. Bring the left hand to the floor or a block right arm reaches up, rotated half moon. To the Moon is also associated with Shiva.

39:36

Good with your inhale right hand to the floor or block left hand on your waist. Start to turn the hips open to the side chest open to the side, even try to stack the left hip over the top of the right hip left shoulder over top of right shoulder option to reach the left arm up Artichandrasana.

40:02

Good with your inhale. Bend the right knee hands to the floor. Step the left foot back plank pose. Exhale chaturanga. Inhale upward dog. Exhale downward facing dog. Inhale, step the left foot forward Warrior one. Reach up Warrior one. Exhale open to the side. Inhale. Reach forward to prepare. Exhale.

40:36

Step forward into it. That's it. Again, soften the left knee inhale Warrior, one try to coordinate breath and movement together. Exhale open. Inhale, reach forward, exhaling. Push off the right toes to step into virabadrasana three. Last times. Inhale virabadrasana, one. Exhale Vera two? Inhale. Reach forward. And exhale. Step forward, this time we stay.

41:11

Keep breathing one. That's it. Helen, lift your chest a little more, too. Yes. Good Kelly three. For Debbie, awesome! Bring the right hand down to the floor. Left arm reaches up, rotated Half Moon parivita artichandross now. I almost was, like, Mindy, turn your chest more than I realized. You're right here.

41:43

I was looking at the computer.

41:51

Five good left hand to the floor or block right hand on your waist. Turn the chest and the hips open. That's it! Try to stack right hip over left hip, right shoulder over left shoulder. Flex right foot?

42:11

Could both hands to the floor soften the left knees, step the right foot back, inhale plank? Exhale chaturanga inhale upward facing dog exhale downward facing dog good. Bring the knees to the floor. Uh, keep the hips relatively over the knees, but walk the hands and the arms forward, for I think they call it puppy pose now.

42:41

Whatever. Never particularly liked that name for it, but here we go. Chin to the floor or forehead could be on the floor. Yeah.

43:01

Good, okay. Walk the hands back under the shoulders, come back up to hands and knees, and then bring the elbows down to the floor elbows forearms down to the floor. Palms of hands. Pressing into the floor, fingers spreading tuck the toes under, lift the knees up so that you're in like a downward dog.

43:25

But the elbows are on the floor. Step the feet together and step the feet a little bit closer to the elbows. Good lift the heels high up. Bend the knees. Try to touch the knees almost all the way to the floor and then straighten the legs again and then tippy toe, the toes a little bit closer.

43:47

Now lift the heels high up, bend the knees, see if you could touch the knees close to the floor or get as close as you can manage for today and then straighten the legs and then tippy toe the toes just a little bit closer now and then bend the knees.

44:04

Try to touch the knees as close to the ground as you possibly can, and then lift the knees up, extending the legs. Tip your toes, the toes a little bit closer.

44:17

Arms and lift into, like a crow forearm variation. Here, you can do it. You might surprise yourself, give it a try. You never know. Yes. Yeah. Look. Look. Practice is. Uncomfortable. Practice involves sometimes. Confusion, discomfort, um, you know, getting it wrong, getting it right, experimenting a little bit. So, let all of that be a little bit a part of it, you know?

45:00

Let's try it just one more time. Let's try so! Forearms and elbows to the floor. I know, I know. So strange, right? Okay, so Tippy Toe, the toes in pretty close, bend the knees, see if you could rest the knees high up. Yes, on the arms, I know part of it is that you have to kind of allow your face to get a little closer to the floor than it feels.

45:29

Be good. Yeah. Yes, see, you never know. You never know. Sometimes it takes one try. Sometimes it just takes two tries.

45:43

If only everything were so easy that it just took two tries to get it. Okay? Good, okay? Rest now! Forearm stand real forearm stand! Or uh, not real Forum stand? Original Forum stand is what I meant to say, okay, so forearms and elbows to the floor, tuck the toes under, lift the knees up.

46:04

Look between your elbows. Walk the feet in a little closer and then lift one leg up. It could start like that, just hanging out with one leg in the air. Or. Uh, you could start to take some hops. Moving towards forearm standing.

46:55

Yeah. That's it. And then, if if you want to keep working on your forearm stand, you're welcome to. Otherwise, we're going to move into head standing sheer shasana. So, elbows and forearms start on the floor. Don't worry, I'm going to talk you through it. Clasp the hands together elbows and forearms on the floor.

47:15

Tuck the head onto the floor right behind the hands and then tuck the toes under, lift the knees up. If this is new for you, then maybe you stay with feet on the floor. Otherwise, you're going to walk the feet a little bit closer a little bit closer. Maybe bending one knee into the chest at a time?

47:44

Yeah, it's a process, right? So, just respecting sort of where you are in the process. If you're a bit newer. Edit, you might need to give yourself a bit more time to get kind of used to it. Used to being upside down, used to the pressure on your head.

48:02

All that.

48:17

Good.

48:44

Give it about one more minute.

48:54

Yeah.

49:00

Whoop traffic jam! Traffic jam oh, you have one you. Did you get one? I'm sorry.

49:16

Okay, when you're ready start to? Come down out of it.

49:31

Sitting up set up for virasana so knees together feet apart. You can sit between your feet or if the seat doesn't quite come to the ground. You can sit on a block or two blocks, try to have knees towards each other, feet just a slightly wider than the hips, and then if you have your belt nearby, hold on to it.

49:54

Yeah, we got to make a loop in the belt meant to do it at the beginning of class, got distracted okay. So, if you already have a loop in your belt, you can ignore me for about 90 seconds here. If you don't have a loop in your belt. You're going to take the fabric end and go through the two metal rings in One Direction.

50:12

That's a great idea. Actually, we're going to do it. And then take the and then split the Rings and go over the first ring under the second ring like that. Now, as long as you have a a big wide Loop. Here, you could go kind of under the knees wrapping around the legs, and then you can kind of tighten.

50:38

Around the little package, that is, your legs right now. That's it, and I like to. I like to have the Buckle part more to the top, so it's not crunching into the side of the thighs. Yeah, tighten it enough that the that the legs can kind of stay in place without a lot of extra muscular effort on your part.

51:01

Everyone can lean back on your hands. And then lift your seat up a little bit and kind of aim the tailbone like more down towards the backs of your knees. So it's effectively like you're trying to uncrease the front of the pants. If you're sitting on a block, you're probably going to stay here for now.

51:19

If you're not sitting on anything, you can start to lower down, perhaps, to the elbows, perhaps reclining even further or all the way back.

51:37

Yeah.

51:57

As symmetrically as possible. Come upright, so try not to sort of twist and turn. Yeah, that's it. And then just loosen your belt enough, not too much enough that you can just slip the loop right off the front of the knees. And then, while we're here, just just make sure improvising.

52:20

Yeah, just make sure. Make sure that the belt is about the length of the forearm. Yeah, it doesn't have to be exact, but that's approximately what we'll need in a moment, and then set the belt off to the side. Come forward unto hands and knees and press back. Downward facing dog.

52:54

God with your inhale. Come on forward to a plank exhale lower chaturanga inhale upward facing dog exhale downward facing dog inhale to plank. Exhale knees, chest chin to the floor. Inhale slide forward into Cobra and then release your forehead down to the floor. Arms alongside the body, shalabasana lift head, chest legs, go for it.

53:33

Two good?

53:40

Four good push down. Yes, exhale. Release on down. Reach the arms forward. Straight forward. Palms of hands on the floor, but then come up on the fingertips cupping the hands. That's it. There's a way in which, if you sort of pull the fingertips against the floor, you can lift your head and chest.

54:06

That's it! Lift your right hand away from the floor, reach the right arm forward, and lift the left leg away from the floor, reaching the left leg back. And you're still dragging the left fingertips against the floor to lift the head and the chest good, and then place the right fingertips down, left leg down, lift the left hand off the floor, reach the left arm forward, right, leg up.

54:29

Reach long in both directions. And then place the left fingertips down right leg down and rest the head down for a moment. So, again, drag the fingertips against the floor, lift the head, and the chest as high as you can just with that action of dragging the fingerprints against the floor and then lift the right hand off the floor.

54:52

Lift the left leg this time. Bend the left knee reach back, catch hold of the left foot with the right hand, and then lift even higher. Kick your foot into your hand. That's it, too. Try to keep facing forward chest forward. It's probably easier if you go like that.

55:12

Yeah. And then go ahead. Release the right hand to the floor. Other side left hand reaches up right leg, lifts up, bend the right knee, reach back, catch hold of the right foot. Shoulders, chest tip of nose facing approximately forward as best you can. Yes. For who's still breathing?

55:35

You are? And then slowly release down. Good bend. Both knees reach back, catch hold of both ankles. And then inhale lift on up head, chest, and knees for Don urasana, one. Good two, keep breathing three.

56:05

And exhale release on down. Place the hands either side of the chest, inhale lift forward and up into upward dog. Exhale, go all the way back downward facing dog. Inhale forward into a plank. Exhale lower all the way to the floor and prop up on your forearms and elbows for Sphinx.

56:38

Now, it's time for the belt. Go ahead and reach out. Grab your belt. Okay. So?

56:48

Bend, bend the left knee, reach back with the belt, and kind of lasso the left foot inside of the belt there. Now, of course. There is a way to do this where you're grabbing the tail of the belt, and it works just fine, but I find this way much more interesting.

57:09

So if you put your interesting? Your left hand. Look. I gotta keep finding ways to convince people to do really difficult things okay. So left hand through the loop fingertips going up and then. The next move is a little strange. You're going to kind of Swing the elbow out around so that the elbow tip points forward.

57:38

Let me do that again. It's almost like I'm putting my backpack on as I leave the house. Then the palm of the hand. I turned it just a half turn, so it faces down towards my shoulder. Now, I'm going to kick my foot into my belt and I'm going to try to lift my hand up away from my back, lift the hand.

57:57

That's it. Try to open up the angle that the elbow crease is making. Yes, two, that's it. Try to keep the upper arm bone pretty close to the side of the head for. I saw that look of judgment. And disdain. Okay, release that just kidding. How could you do this to me?

58:24

Okay? This is one of those things where, well, you're doing it. You're like, oh man, this is, but then, after you're like, oh, my shoulders never felt so good, you know? Okay, Loop the right foot inside the belt.

58:45

And then again, you can of course do it your way. But the way I like is to put my right hand through the loop, yeah. Through the open part of the loop, fingers face up, and then you kind of Swing the elbow out and around so that the elbow goes forward exactly.

58:59

Turn the palm of the hand down to face the right shoulder and then as you kick the foot into the belt and lift the hand away from the back. That's it. Good to keep breathing three. Try to open up that elbow crease even more for, oh, boy.

59:22

Slowly release on down. Hey, that Loop that we made? Make it like twice as big. Like that?

59:39

And then Loop, both feet inside the big Loop that you just made.

59:50

And then just. The hardest part of the whole class, apparently. And then, just like we practiced before. See if you can get kind of both hands up inside the loop, so I'm facing the floor, my elbows, and my forehead are on the floor, but my fingertips are like reaching inside the loop that I've just made.

01:00:15

Pause, don't do anything yet. Let me just make sure everybody's ready. We're in it together. Folks, we're in it together, for better or worse, mostly worse. No, just kidding. Okay. Ready! Elliot's ready. So, therefore, let's go lift up. Kick the feet into the belt and lift the hands away from the back.

01:00:36

That's it. Yes, kick the feet into the bell and lift the hands and keep the upper arms as parallel as you can towards each other. That's it. Good Mindy, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, yes, straighten the arms even more.

01:00:50

Now, straighten the arms, oh yeah.

01:01:01

I just really wanted, like a pre-brunch, easy breezy yoga class. But I went to this weird place. With a sleepy yoga teacher. Place the hands either side of the chest, inhale lift upward facing dog. Exhale downward facing dog. Good. Bring the knees to touch the floor, stand up on the knees, hands on your waist.

01:01:35

Step the right foot forward out in front of you. Step the left foot next to the right foot and stand up. Bend the left knee, reach back, catch hold of the left foot with the left hand. Right arm reaches up, kick your foot as much back as you can.

01:01:53

So, start upright, don't lean forward, yet kick your foot as far away as you can kick it, and then you can lean forward a bit for not to Rajasana. And again, naturasana is another form. Nacharage is another form of Shiva. This one pretty sort of chaotic, right? Even though he's sort of a paradoxical guy, like he's a master meditator, but then he has this form that, like, just by dancing.

01:02:26

He destroys the cosmos and starts over again. Lift all the way up right, feet together, legs together other side, bend the right knee. Hold on to the right foot. Reach the left arm up. Start, don't lean forward yet. Just start by kicking that right foot back. Make as much of a back bend on the right side as you can, and then you can kind of let it tip forward a little bit to make space for the shape.

01:02:55

That's right.

01:03:03

Yeah.

01:03:13

Good lift all the way up. Place the feet and the legs together. We're gonna do it again. You can do. You can repeat just the same without the belt if you prefer. Otherwise. If you want a loop if you want to use the belt, let me just point out a couple things.

01:03:34

And then, we'll all go together. So, first, you're going to want the smaller version. Of the loop. Like what we had when we were doing one side at a time? And then it's very similar to what we practice, so you're going to have your left foot and your belt.

01:03:49

And then, again, I'm sort of swinging my elbow around. So, it points to the front. And then I can go just one hand, or I can even reach up with the right hand and try to hold that Loop. And again. Instead of like trying to just tip forward, think about lifting your foot in your hands, like more up to the ceiling.

01:04:11

Yeah, let's all go together. So, uh, left foot bends. You can either just hold the left foot directly, or if you're using the belt loop, the belt around the foot. Points forward, kick the foot into the loop, and then hands up. Hands up foot up, go! Two, yes. Upper arms, like trying to be parallel to one another.

01:04:47

Good, and then slowly release on. Out of there, I realized. What? Yeah, good. If if you're having a not so graceful moment which we all have, I realize I, I didn't mention. It's good to have an exit strategy for this one. So, sometimes sometimes, when we're in it, yeah, I should have mentioned before the first side.

01:05:14

Sometimes, when we're in it. If you like, start to lose the balance, but you're hanging on with your hands for your life, you can kind of get into a little bit of a pickle. So, just in the back of your mind, just always have the option that you're going to let go with your hands, right?

01:05:28

Okay. Foot bends, right knee bends. You can hold the right foot directly and repeat the first variation, or if you're looping. Loop loop it up! And then one or both hands could hold the loop. Left foot, kicking up and back arms, lifting up and back. Imagine you're trying to straighten the arms.

01:05:58

Yeah, straighten even more, just like we practiced in the other one. Yes. Okay, there you go exit strategy. Okay, go ahead release that place the feet together. Put your belt to the side. Good riddance, no, sit down, lay down on your back.

01:06:29

Feed on the floor. Lift the hips up. Interlock the hands behind the back into one fist.

01:06:57

Could separate the hands, release the back down to the floor. Reach the arms alongside the ears. Reach your left arm longer than your right arm. So stretch, like, you're trying to touch the left fingertips more to the wall behind you. Reach reach more more. And then relax and reach the right arm longer than the left arm.

01:07:20

Try to stretch the right fingertips towards the wall behind you, reach, reach, reach, reach reach. Relax now. Reach both arms equally long. Reach the arms like you've never reached your arms and your entire arm reaching life. And then bend the elbows. Place the hands on the floor. Just that.

01:07:40

One little reaching move changes my backbend, so you can find out for yourself if that helps you okay hands on the floor. Lift up or vidanyarasana? Bless you!

01:08:09

Good chin to the chest and slowly release on down.

01:08:22

Second time. Place the hands, place the feet. Inhale, lift up!

01:08:36

Even inhales and exhales.

01:08:45

Oh yeah. Chin to the chest. There you go. Okay, chin to the chest slowly. Come on down. One more, this time, hold my ankles, hold my shins. Yeah. Yeah. Okay, go ahead. Press down lift up, push, push me, push my ankles. That's it. Good, push me even more. That's it!

01:09:17

And then chin to the chest first. Because so, with your exhale slowly, come on down. Hug the knees into the chest.

01:09:48

I'm bring the knees all the way over to the left. Side of the body. As you look to the right?

01:10:34

Go ahead, bring the knees all the way up to the center, and then go the other way.

01:11:08

And bring the knees all the way up to the center, and then come on up to a seated position. Sit upright, straighten the legs forward out in front of you, Flex the feet, sit up tall, and as you exhale, fold forward poshumo tanasana seated forward fold.

01:11:31

Good.

01:11:59

This look, you can even hold the loop. Like that? That's so helpful. There you go and then let that help you Flex the feet back. That's it.

01:12:18

If you need a little bit more time. Janasana, please feel free to take it when you're ready. You can come up into shoulder stand salumba, sarvangasana. If you're not taking shoulder stand, you can move into any other finishing move you need to make if. Want to take like an extra long pigeon on both sides or a souped about akonasana?

01:12:46

Whatever you need to do to kind of wind down and round out your decisions decisions. It's the hardest part, right?

01:12:59

Yeah. Three. Oh yeah.

01:14:27

If you're still in your shoulder stand, start to come into plow halasana.

01:14:41

Sylvia, can you press your arms down stronger? Yeah.

01:15:11

And then, if you're in plows, start to roll down out of it. If you were practicing shoulder stand, come into fish. Matsy Asana.

01:15:49

Minimum tendon breaths in fish.

01:16:12

And then, when you're through with fish or wrapping up, whatever else you were working on. Uh, make your way into shavasana.

01:16:34

Sometimes, uh, sometimes a similar thing can be true for shavasana, like. Like, if you. Sort of worked hard in class. You sometimes have a better. Relaxation better shavasana? If it was just 90 minutes of shavasana, maybe it wouldn't be so nice. Or maybe it would. Hey. Let the toes fall open to the sides.

01:17:02

Turn the palms of the hands face up.

01:17:10

Feel the weight of the body against the Flora and even allow. The body to get heavier. With the next few exhales.

01:17:32

Even feeling the breath move from a more active? Breath back to or relaxed? Unconscious breath.

01:24:53

Tell her to deepen the breath.

01:25:03

You can bring a little movement into the body.

01:25:20

Find your way up to a seated position.

01:25:35

It can be helpful to sit up on something optional.

01:26:02

Sitting up Tollin Street. Relatively straight. Other than the energy that it takes to sort of sit up tall. Let everything else relax so. Shoulders, hands. Belly.

01:26:26

Try to relax.

01:26:34

Feel the breath, and for the first few breaths. For the first few breaths, count the breaths. Inhale exhale is one. Count five breaths, just focusing on counting and breathing.

01:27:06

Then, even as the counting drops away. Stay in that sort of natural state of awareness of the breath.

01:27:30

Natural state of the mind. Relax.

01:27:45

If thoughts come? Tried just to not kind of follow the story of the thoughts just to recognize that thinking is happening. And then kind of drop back into that just pure natural awareness.

01:28:07

Breath moving. Body sitting on cushion? Stay open. Stay relaxed.

01:28:51

May all beings be happy and free, and my my thoughts, words, and actions contribute to that happiness and freedom. A star. Suki, no above. May all beings experience peace Shanti Shanti Shant?

01:29:44

Thank you all so much for making time for practice today and for all of your hard work and especially your sense of humor. Um, if anyone has any questions about today or just specifically about something you're experiencing in your practice, let me know. I'm happy to stick around and chat, um, otherwise.

01:30:02

If you borrowed one of our mats, uh, go ahead and spray it down with the spray bottles. And then there's these pegs right outside the room to hang it up to dry. And um, yeah, thanks again. Thanks so much, everybody. Thanks. Thank you.

01:30:28

Thanks folks! Thank you! Thanks Helen! Thanks Lauren! Great to see you! Thanks! Yeah, thanks. Kelly, thanks. Yay! We didn't see your message. Oh, thanks. Thanks so much! See you next time! Did you practice your hopping? Yes, okay, and it's getting a little better. Little stronger, okay, keep going. Keep going.

01:30:57

Okay, we're gonna talk about that, but keep going every day. Okay.

01:31:09

Okay.