Podcast #155 - Seeing the Good
As always the class is instpired by the Jivamukti Yoga Focus of the Month:
https://jivamuktiyoga.com/fotm/the-jewel-in-the-heart-of-the-lotus/
This class has a twisting focus, and leads into moonrise - if you have trouble balancing, try this one near a wall for extra support! Or, this can be done laying on the floor if balance is a challenge.
02:19
Yeah. What's wrong, oh? It's fine. It's all right. Can never have too much. Palo Santo, as I say so, I will say. It's all good.
02:36
It's the literal meme of like, this is fine.
02:46
I love Palo Santo. It's so good. Okay. Never get distracted, folks. Never get distracted. Eyes on the prize eyes of the prize. Okay, I'll tell you, oh no, that's a funny story for later, but Maybe not now.
03:15
Yeah.
03:22
Let's get a little get a little air moving. Hi, in person. In the in? My goodness!
03:50
Okay, okay. Thank you! I have a funny story about. Teacher training. Then, I'll tell you later. One of my? Shining, most embarrassing shining Moments in front of Sharon, no less.
04:17
What the heck, okay?
04:23
All right, okay? Here we are.
05:28
So? Fairly, uh, fairly few words today in the chant. Um, just om, which we already know. Mani, which means a jewel or a gem. Padme, which means Lotus and. Om mani Padme Hung. So the the jewel in the Lotus. So the jewel represents compassion. The Lotus represents wisdom, and so what, we're reminding ourselves of is that the cultivation of wisdom and the cultivation of compassion? Need to go together, must go together. So, I'll start. And then, whenever you have the melody, you can just join right in.
06:49
Om mani padme hung
08:52
So, just take a moment. You can keep the eyes closed if you want. Take a moment just to check in with your own intentions for being here. Whatever those reasons might be. One or more multitude of reasons. And then just reminding yourself that everyone here has similarly. Good reasons for being here. And knowing that feeling that sense of? Everyone's here together. For the same reasons, you can allow yourself to relax with your practice a little bit. Your practice doesn't have to be performative. It doesn't have to have any pretense to it. Can be natural and relaxed. And that we're here, supporting each other in that process. Then, just go ahead and come forward onto hands and knees. And we'll press right back into a downward facing dog. So, lift the hips up and back, extending the legs.
10:12
So the acknowledgment that we sort of need to cultivate that it's necessary to cultivate both wisdom and compassion together? We can't cultivate wisdom alone, otherwise it just becomes sort of a. Um, sort of an a self. Fulfilling intellectual exercise. We can't cultivate compassion without wisdom. They need to go together.
10:43
So, one of the most, uh, one of the most widely used practices for cultivating compassion. It's called different things in in different Traditions, but it spans both the yoga tradition and the Buddhist tradition and everything in between. Come forward into a plank shoulders forward over the wrists, lower the knees, the chest, and the chin to the floor.
11:09
Slide forward into Cobra inhaling. Exhale, tuck the toes under, move the seat all the way back to the feet, and then extend the legs downward facing dog. Inhale. Come forward into a plank. Exhale lower halfway down chaturanga high to low push up inhale upward facing dog. Exhale downward, facing dog, Noelia, that's a good joke.
11:40
Walk the feet forward towards the hands and fold forward over the legs. She said she typed in the chat, the souk, the souk. The souk is on fire, like the house, the house, okay. Okay, don't tell Rhema. Secret between us. It's our Easter Secret. So, the um, so anyhow, the practice is, uh, it's referred to as, uh, in a couple of different ways.
12:12
Sometimes, it's called the four locks and the four keys, which is interesting because it refers to the fact that there are sort of four. Types of obstacles in the world. Four types of people that are obstacles for our minds and the four Keys. So, therefore, the four ways to?
12:36
Unlock those obstacles to open those obstacles. So, the first type of of person that we might encounter in the world is a happy person. And. The instruction is to be happy for the happy person. Is that an obstacle? Sometimes. Have you ever felt? Something other than pure, unadulterated happiness.
13:04
When someone else feels happy? No, okay, just me. I'll take that as. I'll take that as just a Jessica problem. Okay. So, for all of these, for all of these, the places where it's difficult are the places where, um. Where the practice sort of shines a light on where it is, we need to work.
13:28
So, if we're if we're going along throughout our life and and suddenly someone gets a promotion or the perfect relationship or the perfect department or they get this or they get that and we feel we feel that sense of like. Why? Or something, then that then that shows us right where we can look a little bit deeper into our own hearts and Minds, right?
13:54
Okay, so the second type of person that we might encounter is an unhappy person. And when we encounter unhappy people, we cultivate the attitude of compassion. Widen the feet, bend the knees, come into a deep squatting position. So again, that's one of those things. Where, when, when people we already like, and are already fond of, are suffering, of course.
14:19
We automatically and naturally feel compassion, because because compassion is already a natural part of us. But the work again becomes those edges. Where, maybe that's not the automatic response? Maybe someone? Uh, we don't naturally feel compassion for. Uh, feeling some kind of discomfort or. And so we cultivate compassion.
14:50
Okay, bring the hands down to the floor, raise the hips up, fold forward over the legs, bring the feet and the legs halfway closer together. Arms behind the back, Lace the fingers together into one fist, stretch the arms away from the back. Let the weight of the arms kind of hang down.
15:09
Let the upper body hang down over the legs.
15:21
Yeah. Good, okay with your next inhale. Bend the knees, open the chest, and look forward with your exhale. Extend the legs and fold forward inhale, bend the knees, open the chest, look forward, exhale, extend, and fold inhale bending. Look forward! Exhale extending and fold one more inhale to bend.
15:53
And exhale to extend good hands on your waist. Lift all the way up to a standing position. Reach the arms up overhead. Clasp the hands together into one fist. Reach the knuckles up to the ceiling, stretch the elbows, stretch the armpits, even the sides of the waist. Exhale Bend to the left side.
16:16
Inhale lift all the way up to Center exhale. Bend to the right side. Inhale lift up to Center exhale left. Inhale lift up to Center exhale, right side inhale. Lift up one more time. Each side exhale left. Inhale up to the center. And exhale right side, good inhaling lift all the way up.
16:48
Release the arms for for the moment, so the third one, which is actually the one that I wanted to sort of focus on today. Is that when we see people in the world taking virtuous action, taking good action in the world that we should cultivate a sense of, like, sympathetic Joy with that action, and so especially.
17:11
Especially now, especially now when we see somebody taking Brave, compassionate, bold, wise action, we ought to not only uplift that. Person that action, but also cultivate that sense of Joy, gratitude, and even some of those very qualities in ourselves. Because when we focus on someone who's doing those actions.
17:36
We can think about how we then can embody more courage, more wisdom, more compassion so. Think of someone. Who's taking Brave, bold, courageous, virtuous action in the world? Maybe? It's easier to think of the ones who aren't doing it right, but, but like, for, for as few and far between as it feels right now.
18:05
People that are taking the correct action, right? Okay, so? Keep that person keep that person in your dedication feet and legs together. Exhale a full breath out. Inhale hook thumbs reach arms up and Arch back. Exhale bend the knees, swing the arms behind the back, release the hands together, and fold inhale hands to the floor.
18:28
Step the right foot back. Look forward. Sales step all the way back. Downward facing dog inhale come forward into plank. Exhale lower chaturanga. Inhale upward facing dog exhale downward, facing dog good. Inhale forward into plank, exhale knees, chest and Chin to the floor. Inhale slide forward into Cobra exhale.
18:57
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 inhale bend, knees, hook, thumbs. Reach up, Arch back, straighten legs, exhale Bend, knees swing arms behind lace hands together and fold inhale hands.
19:20
Touch down step the left foot back. Exhale downward facing dog.
19:33
Upward facing. Exhale downward facing inhale forward into plank, exhale knees, chest, and Chin to the floor. Inhale, slide forward, Cobra exhale, tuck the toes, sit back towards the feet, and then extend the legs. Inhale, right, foot forward, sorry, left, foot forward. Exhale right foot next to left foot. Fold forward inhale bend, knees hook, thumbs.
20:00
Reach up, Arch back, exhale. Stand up and release the arms. Inhale hook thumbs reach arms up Arch back. Exhale Bend knees swing arms behind lace hands together and fold inhale hands down right foot steps back. Dog inhale forward into plank. Exhale chaturanga. Inhale upward facing dog exhale downward, facing dog inhale plank, exhale knees, chest, and Chin to the floor.
20:38
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 inhale bend, knees, hook, thumbs. Reach up Arch back, exhale Bend knees, swing arms behind lace hands together, and fold inhale hands down, left foot steps back, exhale downward facing dog, inhale forward into plank, exhale chaturanga.
21:17
Exhale downward, facing dog inhale plank, exhale knees, chest, and Chin to the floor. Inhale slide forward into Cobra. Exhale tuck the toes seat to heels downward. Dog 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.
21:47
Now, bend the knees deeply. Reach the arms up chair pose. Hands to the floor. Fold forward. Inhale. Look forward to prepare exhale, hop step, or walk back chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the right foot forward. Turn the left heel down. Reach up Warrior one.
22:14
Exhale hands to the floor. Step back and lower chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale left foot steps forward virabadrasana one. Reach up. Exhale hands to the floor. Step back chaturanga. Inhale up facing dog? Exhale downward facing dog inhale right foot steps forward Warrior one? Exhale open hips and arms to the side inhale hands to the floor plank pose.
22:52
Exhale chaturanga inhale upward dog exhale downward dog inhale, left foot forward viriva draw snow, one. Open to the side inhale hands to the floor plank. Exhale chaturanga inhale upward dog? Exhale downward dog inhale right foot steps forward Warrior one? Exhale open hips and arms inhale. Reach the right arm up and back.
23:29
Reverse Warrior exhale hands to the floor. Step back and lower chaturanga. Inhale upward dog exhale. Downward dog inhale left foot steps forward. Open Vera II inhale, reverse the warrior, reach up and back, exhale hands to the floor, step back chaturanga. Inhale upward dog exhale downward dog breathing. Yeah, breathe out.
24:07
Bend the knees. Look forward. Inhale Hoppers step feet to hands. Exhale, fold forward, inhale deeply, bend the knees, reach the arms up chair pose. Exhale. Stay here for one inhale. Exhale to try to lift the head, chest, and arms a little more vertically. Three breathe in. Breathe out for inhale!
24:37
Exhale hands to the floor, fold forward, inhale, prepare, look forward. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog, inhale a breath, exhale, bend the knees, look forward, inhale hop, or step feet to hands. Exhale to fold forward, inhale, bend the knees, reach the arms up chair pose.
25:09
Exhale hands to prayer. Twist to the right side. Hook the left upper arm outside of the right leg. Try to try to keep the knees together, meaning side by side touching, but also try to prevent that left knee from sneaking forward of the right knee three good.
25:31
With your inhale, reach the arms up to the center. Utkatasana exhale hands to prayer, twist to the left side, good breathe in. Breathe out, one inhale. Exhale to breathe in. Breathe out three inhale! Exhale. One more. Exhaling with your inhale. Reach up to the center exhale, hands down, folding forward, separate the feet a few inches apart, hands on your waist with your inhale lift all the way upright.
26:14
Arch back a little squeeze the elbows towards each other. Exhale fold all the way forward again, reach down, grab hold of the big toes with the piece sign, fingers of the hands inhale, look forward, lengthen the arms, the legs, the waist, and then, as you exhale, fold forward one.
26:41
Pull up through the kneecap, so try to tighten the muscles right above the knees to shrug the shoulders up away from the ears. Good with your inhale. Look forward. Lift your head in your chest. Slide the palms of the hands underneath the soles of the feet and exhale. Fold forward, head goes down, breathe.
27:08
Good. Again, try to tighten the skin above the knees three. Back of the neck is long, four breathing. Breathe out with your inhale! Look forward! Get your hands out from under there wide in the feet. Bend the knees come into a deep squatting position with the hands together at the center of the chest.
27:34
Now, with your left hand, hold on to the front of your right ankle, and as you pull on your right ankle twist reaching the. Inhale, come back to the center, lift the sides of the waist, exhale, twist to the left, pull on the right ankle. I mean, on the left ankle.
27:54
Excuse me, inhale, come back up to the center. Exhale twist! Inhale to Center. Try to link breath and movement together. Exhale. Inhale Center. Exhale, right? Inhale Center. Exhale left side good inhale lift up to Center hands to the floor, raise the hips up, and fold forward over the legs.
28:26
Walk the feet. Sorry, let's flip that walk the hands a little bit forward of the feet. Press the hands down preparing for Crow pose, so place the hens all the way flat on the floor. Place the knees high up the backs of the upper arms. Shift the weight forward into the hands and see about lifting the feet off the floor.
28:50
Maybe just start with one foot at a time?
29:02
Good, wherever you are. Hop stepper, walk back, chaturanga, good everybody. Inhale upward facing dog, exhale downward, facing dog, good inhale. Step the right foot forward, Warrior one. Reach up. As you exhale, go ahead and straighten the front leg and bring the right arm down alongside the body so left arm stays lifting.
29:27
Try to turn the shoulders and the chest as much to Face Forward as possible. Press down through both heels a little bit more strongly and then reach the fingertips equally in opposite directions. Reach up so much that you even feel like you're kind of lifting up through the waist.
29:43
Yeah, exhale. Bend the right knee and send the hips a little bit more down. Keep squaring forward. Inhale, extend the right leg, and then reach the fingertips longer. In both directions, exhale Bend send the hips even more forward and down than you did before inhale. Extend and reach exhale Bend.
30:05
Continue to press the left heel down even as you bend a little bit more and then bring the right hand up to meet the left hand. Press the palms of the hands together, especially the pinky finger side of the hand, and then push the hands together.
30:26
That's it. Good for? And then, with your inhale, go ahead. Straighten the right leg. Exhale open the hips to the side. Keep both legs straight. Reach all the way out to the right. For triangle, place the right hand down left arm, reaches up for one. Good two. That's it.
30:55
With your inhale now, stand all the way upright exhale. Bend the right knee inhale, reverse the Warrior, reach up and back, stay there, and breathe good. Bend the right knee all the way over the right ankle and then reach even longer through the wrist elbow. Even armpit, And then keep the upper half of the body the same, just straighten the right leg.
31:23
Keep reaching to the back, reverse triangle exhale bend the right knee. Place the right hand outside of the right foot and reach the left arm all the way over the left ear extended side angle, good one. Keep that back foot anchoring down strong, too strong, and straight back, like three, yes, good stretch Freedom.
31:52
The floor step into a plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the left foot forward Warrior one. If you ever draws in a one. Exhale straighten out the front leg. Left arm reaches down alongside the body, right arm, stays up good. Push down into both heels, strongly reach even longer through both hands.
32:20
Exhale start to bend the left knee, settle the hips a little bit more down into gravity. Inhale, straighten the left leg, reach the fingertips even more in opposite directions. Exhale. Bend the left knee, keep pressing strongly into the back foot back heel inhale extend lift reach exhale Bend! Now, stay there left hand reaches up to meet the right hand, press the hands together.
32:50
Lift the center of the chest, straighten the elbows a little bit more. Maybe look up at your hands, three, that's it.
33:07
Keep both legs straight, open arms and hips to the side. Reach all the way out to the left and place the left hand down right arm reaches straight up triangle continuous breath. The inhale feeds right into the following exhale and the exhale feeds right into the following inhale. Pressing both feet down as evenly as possible.
33:38
Good, and then inhale to stand all the way up right. Exhale bend the left knee inhale, reverse the Warrior, reach up and back. Stay there. Exhale. See that the left knee is bending all the way over the left ankle one. Yes, that's more like it. Good. Keep lengthening out through the left arm.
34:00
Left wrist left fingers. Upper half of the body, the same inhale straighten the left leg, continue reaching to the back exhale. Bend the left knee left hand down outside of the left foot, right arm reaches over the right ear for extended side angle. One good two anchoring that outer edge of back foot three, yes?
34:28
Four breathing. Breathe out! Inhale both hands to the floor plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog, bring the knees to the floor for a moment, bring the knees to the floor, then cross. Pick up your right knee right foot and see if you could cross it in front of your left knee, so it's almost like you were going into, like Eagle legs or something, and then just lean the hips a little out to the right.
35:05
So it's almost as if you're trying to bring the right outer hip closer to the floor and then come on up. Unwrap the legs, cross the left knee in front of the right knee and then push as if you're trying to push the outer left hip a bit more in the direction of the floor.
35:26
And then come on up. Unwrap the legs one more time, right knee, crosses in front of left knee, push the outer right, hip more in the direction of the floor. And then uncross, and then last one left knee crosses in front of right knee shins and knees sort of together, and then you're pushing the left hip towards the floor.
35:46
Outer left hip towards the floor. I'd come on back to the center, unwrap the legs, press back to downward facing dog. Inhale, step the right foot forward Warrior one. Exhale, straighten the front leg, hands on your waist. Inhale, press down through both feet, lift up the chest, squeeze the elbows towards each other.
36:12
As you exhale, just go halfway forward only halfway forward. Look forward chest and Chin reaching forward. Look forward. That's it. Squeeze the elbows towards each other and then, with your hands, almost try to tilt your tailbone a little higher up towards the ceiling. So you're almost finding a little tiny bit of a back bend here and then go ahead hands to the floor or to blocks and fold the rest of the way forward parts for tanasana one.
36:55
Good with your inhale. Look forward halfway. Lift exhale hands on your waist. Inhale to stand all the way upright. Reach the left arm up. Exhale, go halfway forward. So chest and left arm parallel to the floor. Pull the right hip back, so use your right hand to pull your right hip back, left fingers reach forward more, and then place the left hand all the way across to the right side of the right foot.
37:23
Right arm reaches up one. Both heels down to both legs moving towards straightening.
37:39
For five inhale bend, the right knee hands to the floor plank exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale, step the left foot forward Warrior one. Exhale straighten out the front leg, both hands on the waist. Square, the hips and shoulders forward push down through both heels. Inhale Arch, the back exhale just go halfway forward.
38:11
Look forward, so imagine you're trying to reach the tip of your chin forward away from your pubic bone. Squeeze the elbows towards each other, even use your hands to like, tip your tailbone a little bit higher up and back, and then as you exhale hands to the floor or blocks to fold the rest of the wave forward for one good.
38:34
Keep breathing.
38:39
And then see if you could even pull up through the kneecaps again, just like we did earlier. And in every forward bend for the rest of your life, good luck. Good inhale. Look forward. Halfway lift. Exhale hands on your waist. Inhale lift all the way upright and reach the right arm up.
39:00
Good press. Both heels heels down, so especially feel the weight in the back foot. Now, come halfway forward, maintaining weight in the back foot halfway forward, pull the left hip back, right fingertips, reach even more forward, and then place the right hand to the outside of the left foot left arm reaches up for one.
39:22
Yeah, good two. Pull the continuously pull the left hip back a bit more three. To open up that left side. Five good inhale. Bend the left knee, both hands to the floor plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing good? Inhale step the right foot forward between the hands.
39:58
Don't change the back foot, this time reach the arms all the way up high lunge. As you exhale, twist to the right, opening the arms out to shoulder height. With your inhale, reach the arms back up to the center. Exhale open to the left. You can either keep the feet the same, or if you want to spin the back heel down, you're welcome to inhale!
40:21
Reach up to the center High lunge. Exhale open to the right. Inhale. Reach up to Center exhale, open left. Inhale. Reach up to Center exhale. Turn to the right. Stay there. With your left hand, hold your right knee so front hand to front knee. Use the strength of your left arm pulling against your leg to help you deepen your twist.
40:50
Imagine you're even trying to, like, bring the back side of the right hand more to the wall behind you. Now feel the twisting muscles, the abdominal muscles that are keeping you in this deeper twist. Try to maintain that even as you reach the left arm towards the windows again.
41:09
Yeah, which one's left, which one's right, we don't know right now? It happens to me every day. Don't worry, okay. Now, use those same twisting muscles to twist yourself even deeper into it. And then inhale reach both arms up. Exhale, bring the hands to the floor. Come up onto the fingertips.
41:30
Walk your fingertips as far forward of your right foot as you possibly can, and then pushing off the left toes lift up into a Warrior three shape, so the left leg is parallel to the floor. Your chest wants to be parallel to the floor. Turn the outer left hip down.
41:48
Keep the left hand where it is. Reach the right arm up, rotated half. So, turning the chest towards the blanket side of the room, yes? Could Flex the back foot, lift the back leg higher if possible.
42:10
Could inhaling both hands touch down? Step the left foot back to a low lunge inhale to plank exhale chaturanga. Inhale upward down. Exhale downward dog inhale. Step the left foot forward between the hands. Don't change the back foot. Inhale arms reach up high lunge. Keep the legs the same exhale.
42:38
Open the arms to the left side twisting inhale. Reach up to the center High lunge. Exhale open to the right. You could spin the right heel down or keep it the same inhale. Reach up Center exhale, twist left. Inhale, reach up Center exhale, opening to the right. Inhale. Reach up to the center.
43:03
Exhale open. Twist to the left. Stay here right hand. Holds the left knee good. Pull on that left knee in order to deepen the twist. Feel the abdominal muscles that you would use to keep you in that deeper twist and hold them and then reach the right arm forward towards the.
43:28
Arms open up, then use those same strong muscles to twist you even deeper into it. Inhale Arms Reach up exhale hands to the floor, come up onto fingertips, reach the arms, and the fingertips as far forward of your left foot as you can, and then walk them even more forward than that.
43:52
Push off the right toes, lift the right leg parallel to the floor, Square the hips towards the floor, right hand can stay under the right shoulder, either on the floor or a block left arm reaches up one.
44:11
One, two, three. Try to lift the right leg a little bit higher. Good with your inhale. Both hands touch down. Step back into a low lunge. Inhale plank. Exhale chaturanga. Inhale upward dog, pardon me, exhale downward facing dog. Uh, step the feet just two inches closer to the hands, not too much.
44:42
Left hand holds the right ankle or shin or whatever you can find. Look under the right armpit towards the side wall. Press the left foot down strongly, press the right hand down a little more strongly, and then come back to Center. Right hand holds the left heel ankle Shin.
45:03
Whatever you can find under there. Underneath the left armpit. Three good bows hands to the floor.
45:30
You can hold. You can hold any part of the backs of the legs like you could pull on the back of the heel. You could pull on the back of the calves. I like to reach behind the legs and hold opposite elbows, but something that pulls you. That's helping you pull yourself closer to your legs.
45:50
Yeah.
46:03
Okay, let go of the with the hands and the elbows. Soften the knees a little bit. Lived the right heel up and interlock the hands underneath the right sole of the foot. Now push the left foot down slowly lift as much up to a standing position as possible with the right knee in the chest.
46:28
And then, right away. We're gonna Glide back down right foot to the floor, folding forward over the legs. Now, lift the left heel up, hold on underneath the left sole of the foot, slowly start to lift yourself as much up to stand as you can, lifting the chest straightening the right leg and then slowly return the left foot to the floor as you fold forward again right side.
46:54
Lift the right heel up. Interlace the hands under the right foot. Slowly lift all the way upright. Folding forward, replacing the right foot down, lift the left heel, interlock the hands, press the right foot down, lift lift, lift lift, lift. And make your way into your forward fold. Okay, pause there.
47:24
Soften the knees again. Lift the right heel, but now we're going to change the grip with the hands. So, first, the left hand is going to hold the right foot, so you're holding the pinky toe edge of the foot, then the right hand crosses to hold the InStep side.
47:42
So, the right wrist is crossed over the left wrist. Push the left foot down into the floor lift as much as you can up to a standing position with your knee and your chest. Try to straighten your standing leg a lot. Right arm reaches up and then go ahead and twist towards the right side, right.
48:03
Arm reaches back. Uh-huh. Now, you can look forward for more balance. Or, you could look back at your right hand for a little more challenge. Try to drop the right hip down a little bit, not hiking up. And then reach the right arm up. Hold on to the foot with both hands.
48:24
Bend the right knee into the chest and then slowly return the foot to the floor as you fold forward. Great! Lift the left heel up, so remember, we're going to use that other grip. So, the right hand holds the outer edge of the foot, and then the left hand comes over the top to hold the inner edge of the foot.
48:46
Press the right foot down, lift all the way upright. Once your upright left arm reaches up. And then twisting to the left side. For moonrise, two good, that's it. Yes, strong standing leg. Try to drop the left corner of the hip down Center of chest, lifts up three.
49:13
Good left arm reaches up exhale. Hold the foot with both hands inhale. Bend the knee into the chest, lift up, exhale slowly, fold forward. Oh, step back. Downward facing dog. Good. Inhale step the right foot forward between the hands. I know twisting is always. Wow, okay, right, left knee down.
49:46
Reach both arms up. Right arm can reach alongside the body, scoot the right foot, just a little scoot forward, and let the hips go down. Inhale, lift the hips back over. The more over the left knee and then exhale. Send the hips forward and down a little bit more.
50:04
Inhale. Lift and exhale. Send the hips forward and down even more. Now, turn the chest open towards the ceiling and look under your left arm. And then turn your chest towards the right leg and reach the left fingertips diagonally across the room. Like, you're trying to unplug the music over there?
50:28
Because you're annoyed with this song. No, I don't know, just kidding. Reach the left fingertips even longer towards that side and then open the chest. Open the chest towards the ceiling and look up. Again, reach the fingertips across, across, across, diagonally, and then, again, reach, reach, reach, open, open, and then last times reach as much across the body as you can, and then hook the left elbow outside of the right knee.
50:56
I like to even use my right hand here to scoot my right knee higher up towards my left armpit. Hands pressed together, pause here. As you press the hands together, try to straighten out the spine, open up the chest, and then tuck the left toes under. Lift the left knee away from the floor for standing spinal twist.
51:17
Yeah, so look more. Yeah, look more to that site and open the chest more to that side. Yeah, for oops, straight back leg, yeah. Five good inhale both hands to the floor. Exhale cross the left knee all the way to the right side of the right foot. Sit down preparing for seated spinal twist.
51:39
Left arm reaches up exhale. Twist to the right side. Yeah. You got it?
51:53
Look, I'm a yoga teacher, and I even get confused with rates and lefts, so please don't feel self-conscious ever. It happens to me daily. Inhale, turn to face forward. Exhale counter twist! Good inhale, turn to face forward. We're gonna do something a little outside of the huge, so usually we go into ankle to knee here, but today we're going to go into gomukasana, so the right knee Stacks over the top of the left knee to whatever extent is available to you at this time.
52:29
You can hold on to the toes or ankles or any other arm variation you want to do. Go ahead, fold forward chin, reaching in front of the knees. That's it, Karen. Good. To yeah, ooh, I like that. I'm gonna borrow that. My future students. Thank you.
52:52
Good, okay, lifting all the way up. We're actually going to turn this one into a Twist also, so start to turn the upper body to the right. So, turn to your right. And then. So from here, you can stay here. I'm kind of using my left forearm to help me twist.
53:09
I'm using my right hand, the one behind me to help me twist. Or you could, uh, you could grab. You could grab opposite big toes, so the right hand, the left hand, the one that's in front of you, is going to grab the toe that's in front of you, and then the back hand the right hand is going to hold the one that's behind you.
53:27
Yeah, just the one that it's closest to again with these rights and lefts goodness.
53:37
Good turn to phase four, just a little counter twist. Turned face forward. Make your way back to downward dog any kind of a way, so if you want to hop back, take an extra chaturanga, etc, etc. You're welcome to.
53:57
Yeah. Inhale, step the left foot forward. Exhale the right knee down, good reach both arms up. Bring the left arm down alongside the body. Scoot the left foot a little bit forward and then send the hips forward and down. Move the hips back more over the, uh, the right knee, and then send the hips forward and down forward and down.
54:26
Again, move the hips back where they came from, and then send the hips forward and down into gravity stay. And then open the chest towards the ceiling. Look up. Turn your chest to face your left knee. Reach diagonally across the room. And then again open. Turn it open. And then turn to face the left leg and reach the right arm as long as you can to the left corner of the room.
54:54
One more time, reach up and open. Reach across pause there, lengthen out diagonally even more than you could, right? Fingers right, wrist, right, armpit side of the body all the way down into the hip and the knee, and then cross your right elbow outside of your left knee. Take the left hand and you could smush the knee a little bit higher up the back of the left arm.
55:18
That's the technical term, of course, and then straighten out your spine. Open up your chest optional to lift the back knee for standing spinal twist. And good straighter. Stronger back leg. If the back knee is up.
55:40
Could both hands to the floor cross the right knee to the left side of the left foot come to sit down? Once you're seated, right arm reaches up and exhale. Twist to the left side, good one.
56:00
Three good top of the chest lifts.
56:07
And with your inhale turn to face front exhale counter twist. Inhale, turn to face front. So, again, we're going to stack up the knees for gomukasana, left knee Stacks over top of right knee. Good. Any arm variation you can hold your feet or your ankles or do something else with your arms.
56:27
Go ahead. Go forward, one.
56:46
Lifting all the way upright. Let's turn this into a little twist, so twist to the left. So, I'm using the the forearm that's touching the leg. I'm using that to kind of push myself a little deeper into it, the hand that's on the floor behind me. I'm using that one to pull myself a little deeper into the twist, and then you can either stay like this or.
57:10
The hand that's in front of you holds the foot that's in front of you. The hand that's behind you reaches back to hold the head, the foot that's behind you. And then pulling on the feet. Twist even more.
57:26
I turned face front little counter twist. Turn to face front. Make your way back downward facing dog.
57:47
Bend the knees and look forward! Hop or step the feed all the way up to the hands. And fold forward. Okay, feed. Stay together for now. Walk the actually the hands don't have to do anything. Um, bend your knees and let your heels lift up, so you're in kind of a tiptoe squatting position, just hovering the buttocks over the heels.
58:14
Turn the knees to face the left side of the room to face the door side of the room. Your left hand holds your right knee, and then your right hand. Reach out and grab a block and put your block behind your sacrum, like an arms reach distance behind your sacrum, and then you're using the arms to help you turn the shoulders to face forward so the knees are trying to point the same direction and the shoulders are trying to face.
58:42
Degree angle from where the knees are pointing. And then go ahead and swing the knees forward to the center. Put the block to the other side, swing the knees over to the right. Your right hand pushes against your left knee, and then your left hand is holding a block about an arm's length distance out behind your sacrum behind your tailbone, and then you're using the strength of your arms to help the knees go to one side and the shoulders to face as much forward as you can.
59:13
Okay, good. Turn the knees back to the center, straighten the legs, fold forward, just standing forward Bend. Give your toes a little break. Okay. You might have guessed. What's happening next? Spoiler alert. Okay, bend the knees again. Lift the heels up so your in your tippy toe squat. Turn the knees to the left.
59:42
Hands want to be just a little wider than maybe you think, but then move both hands. One step to the right, so that the left hand is actually more in front of your toes, and the right hand is a little out to the side. That's it! Now, Lean Forward into the hands.
59:59
Bend the elbows for side Crow, so a lot of it does depend on your ability to twist on your ability to have the knees facing One Direction and the shoulders facing. You can look to look towards the feet or the or the knees. Look towards the side that's that.
01:00:20
The legs are pointing, yeah. Okay, good feet on the floor stand. Fold forward. Standing standing forward fold? Yes, okay, good?
01:00:37
You know, this yoga teaching stuff is really hard work. Okay, I mean, it is. It's actually harder than it looks, but that's okay. Uh, bend the knees, lift the heels up. Turn the knees to the right. It's okay, it's better if you don't know all that. So it's like the, it's like The Wizard of Oz behind the curtain there.
01:00:59
Okay. So, step both hands a little bit more over to the left, so your right hand is in front of your toes. Yep, and then Lean Forward into it. Bend the elbows, yeah, lean the weight of your legs against your the back of your right upper arm. Yes, Virginia?
01:01:17
Yes.
01:01:22
What's happening Dimitri? Is there a question there? Okay, I saw a furrowed brow. Oh yeah, yeah, see this right. And left thing is a real doozy. Okay. Feet down to the floor, standing forward, fold fold, fold over the legs, oh boy. Okay, you could come actually from here into a child's pose.
01:01:44
Thought you'd never ask. Don't get too comfortable though, cuz nothing lasts forever. Okay, from here we're going to work on head standing practice here, shasana. So, Arms Reach Forward. Clasp the hands together. Head on the floor, nestled right up behind the hands.
01:02:20
And then walk the feet forward, uh, you could bend one knee into the chest at a time. You could bend both knees into the chest at a time. Yeah.
01:02:37
Some of you who who might be familiar with the old, uh, jivamuki space in Union Square, the um, the altar it had. It had pictures all around it, like we do here. But like tons and tons of pictures, right, and a lot of those pictures were from? Uh, like pictures of?
01:02:59
Great activists! I'm OK, Junior, and. Julia Butterfly Hill and Gandhi and all all of these? Figures who have taken inspirational, virtuous action in the world.
01:03:19
And that's that is kind of one of the um. Reasons for having an altar. Is that is sort of putting? Uh, putting the qualities. That we admire and putting even the the qualities that we want to. Increase in ourselves. In front of our mind everyday, so that every day we?
01:03:47
Are reminded of. Qualities.
01:05:11
If you're still working on your headstand start to make your way? Into child's pose.
01:05:36
And then coming back into downward facing dog.
01:05:48
Come on forward into a plank. Exhale chaturanga. Inhale upward dog. Exhale downward dog. Inhale to plank exhale lower all the way to the floor. Arms alongside the body palms of hands facing up to the ceiling and then lift head, chest and legs. Shalabasana one.
01:06:29
Good, slowly release on down.
01:06:49
Bring the arms behind the back and interlock the fingers and then lift up again. Head, chest, legs, and arms for shalabasana.
01:07:11
Go ahead and exhaling is slowly release down. Place the hands either side of the chest, inhale, lift forward and up into upward dog. Exhale downward facing dog inhale forward into plank. Exhale lower all the way to the floor. Could bend both knees, reach back, catch hold of the ankles.
01:07:38
Inhale lift on up head chest knees?
01:07:59
And then slowly release down. Good. So a little sleepy for back bending. Let's, uh.
01:08:16
Yet, much as you might wish, it was okay. Again, bend the knees. Reach back, catch hold of the ankles. Again, inhale lift on up one.
01:08:48
And then exhale release on down.
01:08:56
Good place the hands either side of the chest. Inhale upward facing dog. Exhale downward facing dog. Come forward into a plank and lower all floor. Good. Turn over onto the back.
01:09:22
Good feet on the floor. Lift the hips up. Interlock the hands behind the back into one fist.
01:09:40
Separate. The hands release the back down to the floor. You could repeat the same or place the hands on the floor either side of your head. For full wheel orbit on your Asana with your inhale, go ahead, lift up either of the two one.
01:10:10
Good chin into the chest and slowly release on down. Okay, so now you know your options. Dimitri nods. In a grim fashion, okay? You can either take two half wheels, two full Wheels one and one, but you're gonna do two more of something. Five five breaths, each little break in between.
01:10:37
Go ahead, you count your breaths.
01:11:31
So, no rush, you take the time that you need.
01:11:42
When you're ready, hug the knees into the chest.
01:12:02
Bring both knees over to the left side of the body as you look to the right.
01:12:35
Bring the knees into the chest and go the other way.
01:13:05
Bring the knees on up into the chest and then come on up to a seated position. Sit upright, straighten the legs forward out in front of you, and fold forward posthumotanasana seated forward fold.
01:13:47
If you need a little bit more time here, take it. So, if you need a few more breaths or even? Another minute, you can take it. When you're ready, come up into shoulder stand practice. And if you're not practicing shoulder stand, of course, you could take legs of the wall.
01:14:05
You could take soup to vadakunasana. Else.
01:14:36
So, oh, something up.
01:14:46
Oh, I see, oh, thanks, I appreciate you. Thanks. Keeping everything running smoothly.
01:15:09
So? So again, even though, um, even though it's really a beautiful thing to? Um, keep. Keep sort of these virtuous figures in our mind. These virtuous people in our minds one thing, one thing I just want to mention that I think is often overlooked when we. Um, are praising.
01:15:33
Activists are thinking about. Good and virtuous people in the world is they are frequently not acting alone. Right. So, even when we think of like? Rosa Parks or? Mlk Jr or Julia Butterfly Hill or any of these people? Or, I'll just make a confession. I was thinking of Chris Van Hollen, who just took it upon himself.
01:15:59
To go to El Salvador and meet with this man and just try to find something to do right. Found it within himself. At great personal risk. To do what no one else was doing. But even he wasn't acting alone. There are a lot of people using their voices in a lot of different ways.
01:16:21
Sort of bring attention and urgency. To the matter and same like? Like, Rosa Parks's action was being planned for a long time by a big group of people, and she had lots of like support within her Network or other. So, when we think about these people in the world, it's also important to think about the community support that is, is behind them, often unspoken, right?
01:16:49
So, even if you can't get on a flight to El Salvador tomorrow? You, you buy just by? Doing what you can do.
01:17:04
You can find ways, in other words, to be a part of that Community Support. Support the people that are able to.
01:17:17
Or talk to your friends or be part of a demonstration. Or be part of making phone calls or writing letters, right? There's so many things that can be done.
01:17:30
And if you're in shoulder stand, come into plow halasana.
01:17:42
Does anyone ever get caught in that sort of All or Nothing thing where you're like, well, if I can't?
01:17:51
If I can't do the big action then? I can't do anything, right? So, it's, it's not the case. It's not the case. Many, many incremental. Small actions support the big actions. Okay, if you're in plow. If you're practicing shoulder stand, come into. Fish. Matziasana crown of the head to the floor?
01:18:53
And then chin to the chest. And release on down, setting up for shavasana.
01:25:44
Start to deepen the breath.
01:25:54
Starting to bring some movement into the body.
01:26:14
And then Gathering the knees up into the chest, rolling towards the right hand side. Come all the way up to a seated position.
01:26:34
So, we're. Once again, we're sort of we're using our mind. We're using our. Mental capacity and cognition to bring about a feeling inside, right? So? So, all of all of the intellectual work is meant to lead to. A feeling, uh. Therefore, when you catch? A little. When you catch a Feeling when you catch a little bit of that feeling in the body, try to.
01:27:06
Try to hold or remember it for for a moment so that you can access it better. More and more, yeah. So, settling into the meditation seat. Feel the body connected to the Earth. But on the ground.
01:27:32
Grow the spine a little bit taller. Try to relax. Feel the breath moving in the body.
01:27:47
And try to keep the attention anchored to the breath. Feeling each time there's inhaling each time. There's exhaling.
01:28:26
So, again, you can bring into your mind. Uh, this this person. Who you dedicated the practice to?
01:28:41
Maybe just by holding that person in your mind, it's bringing. That sense of sort of rejoicing at their actions.
01:28:59
If you're not quite there yet, that's okay. Maybe you start to think about the actual qualities that that person embodies, whether it's patients strength, courage, what, what are the qualities that gave rise to? This admirable. Person's actions.
01:29:44
You can kind of. You know, tap in again to that sympathetic. In the body. Trying to really feel it. Remember it, maybe even grow the feeling.
01:30:53
May all beings everywhere be happy and free local summer star.
01:31:34
Thank you all so much for making time for your practice today and for overcoming all the obstacles that needed to be overcome to be here today. And um? Uh, yeah, and thanks for this time together. If you have any questions at all about today's practice or just about what's going on in your practice, let me know and.
01:31:57
We'll see you next week. Oh, no, we won't wait. No, Ruth is teaching next week this class. So, Ruth will be teaching. You should still come to class, though. Um. Ruth is an Exquisite teacher, old school, Jiva, muktu. So, if you haven't tried her class yet, try it. If you have go, everyone go okay, um, thanks.
01:32:19
We'll see you next time.
01:32:25
Oh yeah, thanks so, um, dial. And I are actually leading a 10-hour harmonium and voice training at the end of May, May 16th through 18th. So if you, if you want to like, learn some of the chanting, or if you want to learn how to play harmonium yourself. Your teacher, and you want to start chanting in class.
01:32:45
Yeah, that's what that's about. So, if you have questions about that, you can also let me know. Thanks!
01:32:56
I need the extra prompting, since I'm not good at it. Yeah, since I'm not good at doing it myself, I need the extra prompts.
01:33:25
Thanks! See you soon, Andres! Thanks!
00:23
What? Now, give me like the quickest life update? Where are ya?
00:42
Good morning.
00:49
Hey! Jenna, where are you? Are you in California? I'm currently just starting a job.
01:18
Okay. Cuz I don't know if you've seen. Um, there's a, there's a freshly, a freshly minted GPT teacher named Jamie Logan. She's a big animal rights activist, yeah, so maybe I can get like a group? Maybe I can get like a group of the new teachers to come, a field trip or something like that?
01:43
Get settled in your job. It's settled in your new job first and then will. Okay, oh gosh, that's a big. That's a big job. Big job! Rio. I just always love that wallpaper. Whatever it is, it's so Chic. She's off getting tea, I don't know. I'll tell her later.
02:09
Okay. Okay.
02:19
Yeah. What's wrong, oh? It's fine. It's all right. Can never have too much. Palo Santo, as I say so, I will say. It's all good.
02:36
It's the literal meme of like, this is fine.
02:46
I love Palo Santo. It's so good. Okay. Never get distracted, folks. Never get distracted. Eyes on the prize eyes of the prize. Okay, I'll tell you, oh no, that's a funny story for later, but Maybe not now.
03:15
Yeah.
03:22
Let's get a little get a little air moving. Hi, in person. In the in? My goodness!
03:50
Okay, okay. Thank you! I have a funny story about. Teacher training. Then, I'll tell you later. One of my? Shining, most embarrassing shining Moments in front of Sharon, no less.
04:17
What the heck, okay?
04:23
All right, okay? Here we are.
05:28
So? Fairly, uh, fairly few words today in the chant. Um, just om, which we already know. Money, which means a jewel or a gem. Padme, which means Lotus and. O money Padme Hung. So the the jewel in the Lotus. So the jewel represents compassion. The Lotus represents wisdom, and so what, we're reminding ourselves of is that the cultivation of wisdom and the cultivation of compassion?
06:09
Need to go together, must go together.
06:15
So, I'll start. And then, whenever you have the melody, you can just join right in.
06:49
Put me home.
07:09
More money.
07:32
Oh, Money, Padme home.
08:08
Me home!
08:52
So, just take a moment. You can keep the eyes closed if you want. Take a moment just to check in with your own intentions for being here. Whatever those reasons might be. One or more multitude of reasons.
09:14
And then just reminding yourself that everyone here has similarly. Good reasons for being here. And knowing that feeling that sense of? Everyone's here together. For the same reasons, you can allow yourself to relax with your practice a little bit. Your practice doesn't have to be performative. It doesn't have to have any pretense to it.
09:41
Can be natural and relaxed. And that we're here, supporting each other in that process.
09:57
Then, just go ahead and come forward onto hands and knees. And we'll press right back into a downward facing dog. So, lift the hips up and back, extending the legs.
10:12
So the acknowledgment that we sort of need to cultivate that it's necessary to cultivate both wisdom and compassion together? We can't. We can't cultivate wisdom alone, otherwise it just becomes sort of a. Um, sort of an a self. Fulfilling intellectual exercise. We can't cultivate compassion without wisdom. They need to go together.
10:43
So, one of the most, uh, one of the most widely used practices for cultivating compassion. It's called different things in in different Traditions, but it spans both the yoga tradition and the Buddhist tradition and everything in between. Come forward into a plank shoulders forward over the wrists, lower the knees, the chest, and the chin to the floor.
11:09
Slide forward into Cobra inhaling. Exhale, tuck the toes under, move the seat all the way back to the feet, and then extend the legs downward facing dog. Inhale. Come forward into a plank. Exhale lower halfway down chaturanga high to low push up inhale upward facing dog. Exhale downward, facing dog, Noelia, that's a good joke.
11:40
Walk the feet forward towards the hands and fold forward over the legs. She said she typed in the chat, the souk, the souk. The souk is on fire, like the house, the house, okay. Okay, don't tell Rhema. Secret between us. It's our Easter Secret. So, the um, so anyhow, the practice is, uh, it's referred to as, uh, in a couple of different ways.
12:12
Sometimes, it's called the four locks and the four keys, which is interesting because it refers to the fact that there are sort of four. Types of obstacles in the world. Four types of people that are obstacles for our minds and the four Keys. So, therefore, the four ways to?
12:36
Unlock those obstacles to open those obstacles. So, the first type of of person that we might encounter in the world is a happy person. And. The instruction is to be happy for the happy person. Is that an obstacle? Sometimes. Have you ever felt? Something other than pure, unadulterated happiness.
13:04
When someone else feels happy? No, okay, just me. I'll take that as. I'll take that as just a Jessica problem. Okay. So, for all of these, for all of these, the places where it's difficult are the places where, um. Where the practice sort of shines a light on where it is, we need to work.
13:28
So, if we're if we're going along throughout our life and and suddenly someone gets a promotion or the perfect relationship or the perfect department or they get this or they get that and we feel we feel that sense of like. Why? Or something, then that then that shows us right where we can look a little bit deeper into our own hearts and Minds, right?
13:54
Okay, so the second type of person that we might encounter is an unhappy person. And when we encounter unhappy people, we cultivate the attitude of compassion. Widen the feet, bend the knees, come into a deep squatting position. So again, that's one of those things. Where, when, when people we already like, and are already fond of, are suffering, of course.
14:19
We automatically and naturally feel compassion, because because compassion is already a natural part of us. But the work again becomes those edges. Where, maybe that's not the automatic response? Maybe someone? Uh, we don't naturally feel compassion for. Uh, feeling some kind of discomfort or. And so we cultivate compassion.
14:50
Okay, bring the hands down to the floor, raise the hips up, fold forward over the legs, bring the feet and the legs halfway closer together. Arms behind the back, Lace the fingers together into one fist, stretch the arms away from the back. Let the weight of the arms kind of hang down.
15:09
Let the upper body hang down over the legs.
15:21
Yeah. Good, okay with your next inhale. Bend the knees, open the chest, and look forward with your exhale. Extend the legs and fold forward inhale, bend the knees, open the chest, look forward, exhale, extend, and fold inhale bending. Look forward! Exhale extending and fold one more inhale to bend.
15:53
And exhale to extend good hands on your waist. Lift all the way up to a standing position. Reach the arms up overhead. Clasp the hands together into one fist. Reach the knuckles up to the ceiling, stretch the elbows, stretch the armpits, even the sides of the waist. Exhale Bend to the left side.
16:16
Inhale lift all the way up to Center exhale. Bend to the right side. Inhale lift up to Center exhale left. Inhale lift up to Center exhale, right side inhale. Lift up one more time. Each side exhale left. Inhale up to the center. And exhale right side, good inhaling lift all the way up.
16:48
Release the arms for for the moment, so the third one, which is actually the one that I wanted to sort of focus on today. Is that when we see people in the world taking virtuous action, taking good action in the world that we should cultivate a sense of, like, sympathetic Joy with that action, and so especially.
17:11
Especially now, especially now when we see somebody taking Brave, compassionate, bold, wise action, we ought to not only uplift that. Person that action, but also cultivate that sense of Joy, gratitude, and even some of those very qualities in ourselves. Because when we focus on someone who's doing those actions.
17:36
We can think about how we then can embody more courage, more wisdom, more compassion so. Think of someone. Who's taking Brave, bold, courageous, virtuous action in the world? Maybe? It's easier to think of the ones who aren't doing it right, but, but like, for, for as few and far between as it feels right now.
18:05
People that are taking the correct action, right? Okay, so? Keep that person keep that person in your dedication feet and legs together. Exhale a full breath out. Inhale hook thumbs reach arms up and Arch back. Exhale bend the knees, swing the arms behind the back, release the hands together, and fold inhale hands to the floor.
18:28
Step the right foot back. Look forward. Sales step all the way back. Downward facing dog inhale come forward into plank. Exhale lower chaturanga. Inhale upward facing dog exhale downward, facing dog good. Inhale forward into plank, exhale knees, chest and Chin to the floor. Inhale slide forward into Cobra exhale.
18:57
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 inhale bend, knees, hook, thumbs. Reach up, Arch back, straighten legs, exhale Bend, knees swing arms behind lace hands together and fold inhale hands.
19:20
Touch down step the left foot back. Exhale downward facing dog.
19:33
Upward facing. Exhale downward facing inhale forward into plank, exhale knees, chest, and Chin to the floor. Inhale, slide forward, Cobra exhale, tuck the toes, sit back towards the feet, and then extend the legs. Inhale, right, foot forward, sorry, left, foot forward. Exhale right foot next to left foot. Fold forward inhale bend, knees hook, thumbs.
20:00
Reach up, Arch back, exhale. Stand up and release the arms. Inhale hook thumbs reach arms up Arch back. Exhale Bend knees swing arms behind lace hands together and fold inhale hands down right foot steps back. Dog inhale forward into plank. Exhale chaturanga. Inhale upward facing dog exhale downward, facing dog inhale plank, exhale knees, chest, and Chin to the floor.
20:38
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 inhale bend, knees, hook, thumbs. Reach up Arch back, exhale Bend knees, swing arms behind lace hands together, and fold inhale hands down, left foot steps back, exhale downward facing dog, inhale forward into plank, exhale chaturanga.
21:17
Exhale downward, facing dog inhale plank, exhale knees, chest, and Chin to the floor. Inhale slide forward into Cobra. Exhale tuck the toes seat to heels downward. Dog 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.
21:47
Now, bend the knees deeply. Reach the arms up chair pose. Hands to the floor. Fold forward. Inhale. Look forward to prepare exhale, hop step, or walk back chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the right foot forward. Turn the left heel down. Reach up Warrior one.
22:14
Exhale hands to the floor. Step back and lower chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale left foot steps forward virabadrasana one. Reach up. Exhale hands to the floor. Step back chaturanga. Inhale up facing dog? Exhale downward facing dog inhale right foot steps forward Warrior one? Exhale open hips and arms to the side inhale hands to the floor plank pose.
22:52
Exhale chaturanga inhale upward dog exhale downward dog inhale, left foot forward viriva draw snow, one. Open to the side inhale hands to the floor plank. Exhale chaturanga inhale upward dog? Exhale downward dog inhale right foot steps forward Warrior one? Exhale open hips and arms inhale. Reach the right arm up and back.
23:29
Reverse Warrior exhale hands to the floor. Step back and lower chaturanga. Inhale upward dog exhale. Downward dog inhale left foot steps forward. Open Vera II inhale, reverse the warrior, reach up and back, exhale hands to the floor, step back chaturanga. Inhale upward dog exhale downward dog breathing. Yeah, breathe out.
24:07
Bend the knees. Look forward. Inhale Hoppers step feet to hands. Exhale, fold forward, inhale deeply, bend the knees, reach the arms up chair pose. Exhale. Stay here for one inhale. Exhale to try to lift the head, chest, and arms a little more vertically. Three breathe in. Breathe out for inhale!
24:37
Exhale hands to the floor, fold forward, inhale, prepare, look forward. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog, inhale a breath, exhale, bend the knees, look forward, inhale hop, or step feet to hands. Exhale to fold forward, inhale, bend the knees, reach the arms up chair pose.
25:09
Exhale hands to prayer. Twist to the right side. Hook the left upper arm outside of the right leg. Try to try to keep the knees together, meaning side by side touching, but also try to prevent that left knee from sneaking forward of the right knee three good.
25:31
With your inhale, reach the arms up to the center. Utkatasana exhale hands to prayer, twist to the left side, good breathe in. Breathe out, one inhale. Exhale to breathe in. Breathe out three inhale! Exhale. One more. Exhaling with your inhale. Reach up to the center exhale, hands down, folding forward, separate the feet a few inches apart, hands on your waist with your inhale lift all the way upright.
26:14
Arch back a little squeeze the elbows towards each other. Exhale fold all the way forward again, reach down, grab hold of the big toes with the piece sign, fingers of the hands inhale, look forward, lengthen the arms, the legs, the waist, and then, as you exhale, fold forward one.
26:41
Pull up through the kneecap, so try to tighten the muscles right above the knees to shrug the shoulders up away from the ears. Good with your inhale. Look forward. Lift your head in your chest. Slide the palms of the hands underneath the soles of the feet and exhale. Fold forward, head goes down, breathe.
27:08
Good. Again, try to tighten the skin above the knees three. Back of the neck is long, four breathing. Breathe out with your inhale! Look forward! Get your hands out from under there wide in the feet. Bend the knees come into a deep squatting position with the hands together at the center of the chest.
27:34
Now, with your left hand, hold on to the front of your right ankle, and as you pull on your right ankle twist reaching the. Inhale, come back to the center, lift the sides of the waist, exhale, twist to the left, pull on the right ankle. I mean, on the left ankle.
27:54
Excuse me, inhale, come back up to the center. Exhale twist! Inhale to Center. Try to link breath and movement together. Exhale. Inhale Center. Exhale, right? Inhale Center. Exhale left side good inhale lift up to Center hands to the floor, raise the hips up, and fold forward over the legs.
28:26
Walk the feet. Sorry, let's flip that walk the hands a little bit forward of the feet. Press the hands down preparing for Crow pose, so place the hens all the way flat on the floor. Place the knees high up the backs of the upper arms. Shift the weight forward into the hands and see about lifting the feet off the floor.
28:50
Maybe just start with one foot at a time?
29:02
Good, wherever you are. Hop stepper, walk back, chaturanga, good everybody. Inhale upward facing dog, exhale downward, facing dog, good inhale. Step the right foot forward, Warrior one. Reach up. As you exhale, go ahead and straighten the front leg and bring the right arm down alongside the body so left arm stays lifting.
29:27
Try to turn the shoulders and the chest as much to Face Forward as possible. Press down through both heels a little bit more strongly and then reach the fingertips equally in opposite directions. Reach up so much that you even feel like you're kind of lifting up through the waist.
29:43
Yeah, exhale. Bend the right knee and send the hips a little bit more down. Keep squaring forward. Inhale, extend the right leg, and then reach the fingertips longer. In both directions, exhale Bend send the hips even more forward and down than you did before inhale. Extend and reach exhale Bend.
30:05
Continue to press the left heel down even as you bend a little bit more and then bring the right hand up to meet the left hand. Press the palms of the hands together, especially the pinky finger side of the hand, and then push the hands together.
30:26
That's it. Good for? And then, with your inhale, go ahead. Straighten the right leg. Exhale open the hips to the side. Keep both legs straight. Reach all the way out to the right. For triangle, place the right hand down left arm, reaches up for one. Good two. That's it.
30:55
With your inhale now, stand all the way upright exhale. Bend the right knee inhale, reverse the Warrior, reach up and back, stay there, and breathe good. Bend the right knee all the way over the right ankle and then reach even longer through the wrist elbow. Even armpit, And then keep the upper half of the body the same, just straighten the right leg.
31:23
Keep reaching to the back, reverse triangle exhale bend the right knee. Place the right hand outside of the right foot and reach the left arm all the way over the left ear extended side angle, good one. Keep that back foot anchoring down strong, too strong, and straight back, like three, yes, good stretch Freedom.
31:52
The floor step into a plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the left foot forward Warrior one. If you ever draws in a one. Exhale straighten out the front leg. Left arm reaches down alongside the body, right arm, stays up good. Push down into both heels, strongly reach even longer through both hands.
32:20
Exhale start to bend the left knee, settle the hips a little bit more down into gravity. Inhale, straighten the left leg, reach the fingertips even more in opposite directions. Exhale. Bend the left knee, keep pressing strongly into the back foot back heel inhale extend lift reach exhale Bend! Now, stay there left hand reaches up to meet the right hand, press the hands together.
32:50
Lift the center of the chest, straighten the elbows a little bit more. Maybe look up at your hands, three, that's it.
33:07
Keep both legs straight, open arms and hips to the side. Reach all the way out to the left and place the left hand down right arm reaches straight up triangle continuous breath. The inhale feeds right into the following exhale and the exhale feeds right into the following inhale. Pressing both feet down as evenly as possible.
33:38
Good, and then inhale to stand all the way up right. Exhale bend the left knee inhale, reverse the Warrior, reach up and back. Stay there. Exhale. See that the left knee is bending all the way over the left ankle one. Yes, that's more like it. Good. Keep lengthening out through the left arm.
34:00
Left wrist left fingers. Upper half of the body, the same inhale straighten the left leg, continue reaching to the back exhale. Bend the left knee left hand down outside of the left foot, right arm reaches over the right ear for extended side angle. One good two anchoring that outer edge of back foot three, yes?
34:28
Four breathing. Breathe out! Inhale both hands to the floor plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog, bring the knees to the floor for a moment, bring the knees to the floor, then cross. Pick up your right knee right foot and see if you could cross it in front of your left knee, so it's almost like you were going into, like Eagle legs or something, and then just lean the hips a little out to the right.
35:05
So it's almost as if you're trying to bring the right outer hip closer to the floor and then come on up. Unwrap the legs, cross the left knee in front of the right knee and then push as if you're trying to push the outer left hip a bit more in the direction of the floor.
35:26
And then come on up. Unwrap the legs one more time, right knee, crosses in front of left knee, push the outer right, hip more in the direction of the floor. And then uncross, and then last one left knee crosses in front of right knee shins and knees sort of together, and then you're pushing the left hip towards the floor.
35:46
Outer left hip towards the floor. I'd come on back to the center, unwrap the legs, press back to downward facing dog. Inhale, step the right foot forward Warrior one. Exhale, straighten the front leg, hands on your waist. Inhale, press down through both feet, lift up the chest, squeeze the elbows towards each other.
36:12
As you exhale, just go halfway forward only halfway forward. Look forward chest and Chin reaching forward. Look forward. That's it. Squeeze the elbows towards each other and then, with your hands, almost try to tilt your tailbone a little higher up towards the ceiling. So you're almost finding a little tiny bit of a back bend here and then go ahead hands to the floor or to blocks and fold the rest of the way forward parts for tanasana one.
36:55
Good with your inhale. Look forward halfway. Lift exhale hands on your waist. Inhale to stand all the way upright. Reach the left arm up. Exhale, go halfway forward. So chest and left arm parallel to the floor. Pull the right hip back, so use your right hand to pull your right hip back, left fingers reach forward more, and then place the left hand all the way across to the right side of the right foot.
37:23
Right arm reaches up one. Both heels down to both legs moving towards straightening.
37:39
For five inhale bend, the right knee hands to the floor plank exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale, step the left foot forward Warrior one. Exhale straighten out the front leg, both hands on the waist. Square, the hips and shoulders forward push down through both heels. Inhale Arch, the back exhale just go halfway forward.
38:11
Look forward, so imagine you're trying to reach the tip of your chin forward away from your pubic bone. Squeeze the elbows towards each other, even use your hands to like, tip your tailbone a little bit higher up and back, and then as you exhale hands to the floor or blocks to fold the rest of the wave forward for one good.
38:34
Keep breathing.
38:39
And then see if you could even pull up through the kneecaps again, just like we did earlier. And in every forward bend for the rest of your life, good luck. Good inhale. Look forward. Halfway lift. Exhale hands on your waist. Inhale lift all the way upright and reach the right arm up.
39:00
Good press. Both heels heels down, so especially feel the weight in the back foot. Now, come halfway forward, maintaining weight in the back foot halfway forward, pull the left hip back, right fingertips, reach even more forward, and then place the right hand to the outside of the left foot left arm reaches up for one.
39:22
Yeah, good two. Pull the continuously pull the left hip back a bit more three. To open up that left side. Five good inhale. Bend the left knee, both hands to the floor plank. Exhale chaturanga. Inhale upward facing. Exhale downward facing good? Inhale step the right foot forward between the hands.
39:58
Don't change the back foot, this time reach the arms all the way up high lunge. As you exhale, twist to the right, opening the arms out to shoulder height. With your inhale, reach the arms back up to the center. Exhale open to the left. You can either keep the feet the same, or if you want to spin the back heel down, you're welcome to inhale!
40:21
Reach up to the center High lunge. Exhale open to the right. Inhale. Reach up to Center exhale, open left. Inhale. Reach up to Center exhale. Turn to the right. Stay there. With your left hand, hold your right knee so front hand to front knee. Use the strength of your left arm pulling against your leg to help you deepen your twist.
40:50
Imagine you're even trying to, like, bring the back side of the right hand more to the wall behind you. Now feel the twisting muscles, the abdominal muscles that are keeping you in this deeper twist. Try to maintain that even as you reach the left arm towards the windows again.
41:09
Yeah, which one's left, which one's right, we don't know right now? It happens to me every day. Don't worry, okay. Now, use those same twisting muscles to twist yourself even deeper into it. And then inhale reach both arms up. Exhale, bring the hands to the floor. Come up onto the fingertips.
41:30
Walk your fingertips as far forward of your right foot as you possibly can, and then pushing off the left toes lift up into a Warrior three shape, so the left leg is parallel to the floor. Your chest wants to be parallel to the floor. Turn the outer left hip down.
41:48
Keep the left hand where it is. Reach the right arm up, rotated half. So, turning the chest towards the blanket side of the room, yes? Could Flex the back foot, lift the back leg higher if possible.
42:10
Could inhaling both hands touch down? Step the left foot back to a low lunge inhale to plank exhale chaturanga. Inhale upward down. Exhale downward dog inhale. Step the left foot forward between the hands. Don't change the back foot. Inhale arms reach up high lunge. Keep the legs the same exhale.
42:38
Open the arms to the left side twisting inhale. Reach up to the center High lunge. Exhale open to the right. You could spin the right heel down or keep it the same inhale. Reach up Center exhale, twist left. Inhale, reach up Center exhale, opening to the right. Inhale. Reach up to the center.
43:03
Exhale open. Twist to the left. Stay here right hand. Holds the left knee good. Pull on that left knee in order to deepen the twist. Feel the abdominal muscles that you would use to keep you in that deeper twist and hold them and then reach the right arm forward towards the.
43:28
Arms open up, then use those same strong muscles to twist you even deeper into it. Inhale Arms Reach up exhale hands to the floor, come up onto fingertips, reach the arms, and the fingertips as far forward of your left foot as you can, and then walk them even more forward than that.
43:52
Push off the right toes, lift the right leg parallel to the floor, Square the hips towards the floor, right hand can stay under the right shoulder, either on the floor or a block left arm reaches up one.
44:11
One, two, three. Try to lift the right leg a little bit higher. Good with your inhale. Both hands touch down. Step back into a low lunge. Inhale plank. Exhale chaturanga. Inhale upward dog, pardon me, exhale downward facing dog. Uh, step the feet just two inches closer to the hands, not too much.
44:42
Left hand holds the right ankle or shin or whatever you can find. Look under the right armpit towards the side wall. Press the left foot down strongly, press the right hand down a little more strongly, and then come back to Center. Right hand holds the left heel ankle Shin.
45:03
Whatever you can find under there. Underneath the left armpit. Three good bows hands to the floor.
45:30
You can hold. You can hold any part of the backs of the legs like you could pull on the back of the heel. You could pull on the back of the calves. I like to reach behind the legs and hold opposite elbows, but something that pulls you. That's helping you pull yourself closer to your legs.
45:50
Yeah.
46:03
Okay, let go of the with the hands and the elbows. Soften the knees a little bit. Lived the right heel up and interlock the hands underneath the right sole of the foot. Now push the left foot down slowly lift as much up to a standing position as possible with the right knee in the chest.
46:28
And then, right away. We're gonna Glide back down right foot to the floor, folding forward over the legs. Now, lift the left heel up, hold on underneath the left sole of the foot, slowly start to lift yourself as much up to stand as you can, lifting the chest straightening the right leg and then slowly return the left foot to the floor as you fold forward again right side.
46:54
Lift the right heel up. Interlace the hands under the right foot. Slowly lift all the way upright. Folding forward, replacing the right foot down, lift the left heel, interlock the hands, press the right foot down, lift lift, lift lift, lift. And make your way into your forward fold. Okay, pause there.
47:24
Soften the knees again. Lift the right heel, but now we're going to change the grip with the hands. So, first, the left hand is going to hold the right foot, so you're holding the pinky toe edge of the foot, then the right hand crosses to hold the InStep side.
47:42
So, the right wrist is crossed over the left wrist. Push the left foot down into the floor lift as much as you can up to a standing position with your knee and your chest. Try to straighten your standing leg a lot. Right arm reaches up and then go ahead and twist towards the right side, right.
48:03
Arm reaches back. Uh-huh. Now, you can look forward for more balance. Or, you could look back at your right hand for a little more challenge. Try to drop the right hip down a little bit, not hiking up. And then reach the right arm up. Hold on to the foot with both hands.
48:24
Bend the right knee into the chest and then slowly return the foot to the floor as you fold forward. Great! Lift the left heel up, so remember, we're going to use that other grip. So, the right hand holds the outer edge of the foot, and then the left hand comes over the top to hold the inner edge of the foot.
48:46
Press the right foot down, lift all the way upright. Once your upright left arm reaches up. And then twisting to the left side. For moonrise, two good, that's it. Yes, strong standing leg. Try to drop the left corner of the hip down Center of chest, lifts up three.
49:13
Good left arm reaches up exhale. Hold the foot with both hands inhale. Bend the knee into the chest, lift up, exhale slowly, fold forward. Oh, step back. Downward facing dog. Good. Inhale step the right foot forward between the hands. I know twisting is always. Wow, okay, right, left knee down.
49:46
Reach both arms up. Right arm can reach alongside the body, scoot the right foot, just a little scoot forward, and let the hips go down. Inhale, lift the hips back over. The more over the left knee and then exhale. Send the hips forward and down a little bit more.
50:04
Inhale. Lift and exhale. Send the hips forward and down even more. Now, turn the chest open towards the ceiling and look under your left arm. And then turn your chest towards the right leg and reach the left fingertips diagonally across the room. Like, you're trying to unplug the music over there?
50:28
Because you're annoyed with this song. No, I don't know, just kidding. Reach the left fingertips even longer towards that side and then open the chest. Open the chest towards the ceiling and look up. Again, reach the fingertips across, across, across, diagonally, and then, again, reach, reach, reach, open, open, and then last times reach as much across the body as you can, and then hook the left elbow outside of the right knee.
50:56
I like to even use my right hand here to scoot my right knee higher up towards my left armpit. Hands pressed together, pause here. As you press the hands together, try to straighten out the spine, open up the chest, and then tuck the left toes under. Lift the left knee away from the floor for standing spinal twist.
51:17
Yeah, so look more. Yeah, look more to that site and open the chest more to that side. Yeah, for oops, straight back leg, yeah. Five good inhale both hands to the floor. Exhale cross the left knee all the way to the right side of the right foot. Sit down preparing for seated spinal twist.
51:39
Left arm reaches up exhale. Twist to the right side. Yeah. You got it?
51:53
Look, I'm a yoga teacher, and I even get confused with rates and lefts, so please don't feel self-conscious ever. It happens to me daily. Inhale, turn to face forward. Exhale counter twist! Good inhale, turn to face forward. We're gonna do something a little outside of the huge, so usually we go into ankle to knee here, but today we're going to go into gomukasana, so the right knee Stacks over the top of the left knee to whatever extent is available to you at this time.
52:29
You can hold on to the toes or ankles or any other arm variation you want to do. Go ahead, fold forward chin, reaching in front of the knees. That's it, Karen. Good. To yeah, ooh, I like that. I'm gonna borrow that. My future students. Thank you.
52:52
Good, okay, lifting all the way up. We're actually going to turn this one into a Twist also, so start to turn the upper body to the right. So, turn to your right. And then. So from here, you can stay here. I'm kind of using my left forearm to help me twist.
53:09
I'm using my right hand, the one behind me to help me twist. Or you could, uh, you could grab. You could grab opposite big toes, so the right hand, the left hand, the one that's in front of you, is going to grab the toe that's in front of you, and then the back hand the right hand is going to hold the one that's behind you.
53:27
Yeah, just the one that it's closest to again with these rights and lefts goodness.
53:37
Good turn to phase four, just a little counter twist. Turned face forward. Make your way back to downward dog any kind of a way, so if you want to hop back, take an extra chaturanga, etc, etc. You're welcome to.
53:57
Yeah. Inhale, step the left foot forward. Exhale the right knee down, good reach both arms up. Bring the left arm down alongside the body. Scoot the left foot a little bit forward and then send the hips forward and down. Move the hips back more over the, uh, the right knee, and then send the hips forward and down forward and down.
54:26
Again, move the hips back where they came from, and then send the hips forward and down into gravity stay. And then open the chest towards the ceiling. Look up. Turn your chest to face your left knee. Reach diagonally across the room. And then again open. Turn it open. And then turn to face the left leg and reach the right arm as long as you can to the left corner of the room.
54:54
One more time, reach up and open. Reach across pause there, lengthen out diagonally even more than you could, right? Fingers right, wrist, right, armpit side of the body all the way down into the hip and the knee, and then cross your right elbow outside of your left knee. Take the left hand and you could smush the knee a little bit higher up the back of the left arm.
55:18
That's the technical term, of course, and then straighten out your spine. Open up your chest optional to lift the back knee for standing spinal twist. And good straighter. Stronger back leg. If the back knee is up.
55:40
Could both hands to the floor cross the right knee to the left side of the left foot come to sit down? Once you're seated, right arm reaches up and exhale. Twist to the left side, good one.
56:00
Three good top of the chest lifts.
56:07
And with your inhale turn to face front exhale counter twist. Inhale, turn to face front. So, again, we're going to stack up the knees for gomukasana, left knee Stacks over top of right knee. Good. Any arm variation you can hold your feet or your ankles or do something else with your arms.
56:27
Go ahead. Go forward, one.
56:46
Lifting all the way upright. Let's turn this into a little twist, so twist to the left. So, I'm using the the forearm that's touching the leg. I'm using that to kind of push myself a little deeper into it, the hand that's on the floor behind me. I'm using that one to pull myself a little deeper into the twist, and then you can either stay like this or.
57:10
The hand that's in front of you holds the foot that's in front of you. The hand that's behind you reaches back to hold the head, the foot that's behind you. And then pulling on the feet. Twist even more.
57:26
I turned face front little counter twist. Turn to face front. Make your way back downward facing dog.
57:47
Bend the knees and look forward! Hop or step the feed all the way up to the hands. And fold forward. Okay, feed. Stay together for now. Walk the actually the hands don't have to do anything. Um, bend your knees and let your heels lift up, so you're in kind of a tiptoe squatting position, just hovering the buttocks over the heels.
58:14
Turn the knees to face the left side of the room to face the door side of the room. Your left hand holds your right knee, and then your right hand. Reach out and grab a block and put your block behind your sacrum, like an arms reach distance behind your sacrum, and then you're using the arms to help you turn the shoulders to face forward so the knees are trying to point the same direction and the shoulders are trying to face.
58:42
Degree angle from where the knees are pointing. And then go ahead and swing the knees forward to the center. Put the block to the other side, swing the knees over to the right. Your right hand pushes against your left knee, and then your left hand is holding a block about an arm's length distance out behind your sacrum behind your tailbone, and then you're using the strength of your arms to help the knees go to one side and the shoulders to face as much forward as you can.
59:13
Okay, good. Turn the knees back to the center, straighten the legs, fold forward, just standing forward Bend. Give your toes a little break. Okay. You might have guessed. What's happening next? Spoiler alert. Okay, bend the knees again. Lift the heels up so your in your tippy toe squat. Turn the knees to the left.
59:42
Hands want to be just a little wider than maybe you think, but then move both hands. One step to the right, so that the left hand is actually more in front of your toes, and the right hand is a little out to the side. That's it! Now, Lean Forward into the hands.
59:59
Bend the elbows for side Crow, so a lot of it does depend on your ability to twist on your ability to have the knees facing One Direction and the shoulders facing. You can look to look towards the feet or the or the knees. Look towards the side that's that.
01:00:20
The legs are pointing, yeah. Okay, good feet on the floor stand. Fold forward. Standing standing forward fold? Yes, okay, good?
01:00:37
You know, this yoga teaching stuff is really hard work. Okay, I mean, it is. It's actually harder than it looks, but that's okay. Uh, bend the knees, lift the heels up. Turn the knees to the right. It's okay, it's better if you don't know all that. So it's like the, it's like The Wizard of Oz behind the curtain there.
01:00:59
Okay. So, step both hands a little bit more over to the left, so your right hand is in front of your toes. Yep, and then Lean Forward into it. Bend the elbows, yeah, lean the weight of your legs against your the back of your right upper arm. Yes, Virginia?
01:01:17
Yes.
01:01:22
What's happening Dimitri? Is there a question there? Okay, I saw a furrowed brow. Oh yeah, yeah, see this right. And left thing is a real doozy. Okay. Feet down to the floor, standing forward, fold fold, fold over the legs, oh boy. Okay, you could come actually from here into a child's pose.
01:01:44
Thought you'd never ask. Don't get too comfortable though, cuz nothing lasts forever. Okay, from here we're going to work on head standing practice here, shasana. So, Arms Reach Forward. Clasp the hands together. Head on the floor, nestled right up behind the hands.
01:02:20
And then walk the feet forward, uh, you could bend one knee into the chest at a time. You could bend both knees into the chest at a time. Yeah.
01:02:37
Some of you who who might be familiar with the old, uh, jivamuki space in Union Square, the um, the altar it had. It had pictures all around it, like we do here. But like tons and tons of pictures, right, and a lot of those pictures were from? Uh, like pictures of?
01:02:59
Great activists! I'm OK, Junior, and. Julia Butterfly Hill and Gandhi and all all of these? Figures who have taken inspirational, virtuous action in the world.
01:03:19
And that's that is kind of one of the um. Reasons for having an altar. Is that is sort of putting? Uh, putting the qualities. That we admire and putting even the the qualities that we want to. Increase in ourselves. In front of our mind everyday, so that every day we?
01:03:47
Are reminded of. Qualities.
01:05:11
If you're still working on your headstand start to make your way? Into child's pose.
01:05:36
And then coming back into downward facing dog.
01:05:48
Come on forward into a plank. Exhale chaturanga. Inhale upward dog. Exhale downward dog. Inhale to plank exhale lower all the way to the floor. Arms alongside the body palms of hands facing up to the ceiling and then lift head, chest and legs. Shalabasana one.
01:06:29
Good, slowly release on down.
01:06:49
Bring the arms behind the back and interlock the fingers and then lift up again. Head, chest, legs, and arms for shalabasana.
01:07:11
Go ahead and exhaling is slowly release down. Place the hands either side of the chest, inhale, lift forward and up into upward dog. Exhale downward facing dog inhale forward into plank. Exhale lower all the way to the floor. Could bend both knees, reach back, catch hold of the ankles.
01:07:38
Inhale lift on up head chest knees?
01:07:59
And then slowly release down. Good. So a little sleepy for back bending. Let's, uh.
01:08:16
Yet, much as you might wish, it was okay. Again, bend the knees. Reach back, catch hold of the ankles. Again, inhale lift on up one.
01:08:48
And then exhale release on down.
01:08:56
Good place the hands either side of the chest. Inhale upward facing dog. Exhale downward facing dog. Come forward into a plank and lower all floor. Good. Turn over onto the back.
01:09:22
Good feet on the floor. Lift the hips up. Interlock the hands behind the back into one fist.
01:09:40
Separate. The hands release the back down to the floor. You could repeat the same or place the hands on the floor either side of your head. For full wheel orbit on your Asana with your inhale, go ahead, lift up either of the two one.
01:10:10
Good chin into the chest and slowly release on down. Okay, so now you know your options. Dimitri nods. In a grim fashion, okay? You can either take two half wheels, two full Wheels one and one, but you're gonna do two more of something. Five five breaths, each little break in between.
01:10:37
Go ahead, you count your breaths.
01:11:31
So, no rush, you take the time that you need.
01:11:42
When you're ready, hug the knees into the chest.
01:12:02
Bring both knees over to the left side of the body as you look to the right.
01:12:35
Bring the knees into the chest and go the other way.
01:13:05
Bring the knees on up into the chest and then come on up to a seated position. Sit upright, straighten the legs forward out in front of you, and fold forward posthumotanasana seated forward fold.
01:13:47
If you need a little bit more time here, take it. So, if you need a few more breaths or even? Another minute, you can take it. When you're ready, come up into shoulder stand practice. And if you're not practicing shoulder stand, of course, you could take legs of the wall.
01:14:05
You could take soup to vadakunasana. Else.
01:14:36
So, oh, something up.
01:14:46
Oh, I see, oh, thanks, I appreciate you. Thanks. Keeping everything running smoothly.
01:15:09
So? So again, even though, um, even though it's really a beautiful thing to? Um, keep. Keep sort of these virtuous figures in our mind. These virtuous people in our minds one thing, one thing I just want to mention that I think is often overlooked when we. Um, are praising.
01:15:33
Activists are thinking about. Good and virtuous people in the world is they are frequently not acting alone. Right. So, even when we think of like? Rosa Parks or? Mlk Jr or Julia Butterfly Hill or any of these people? Or, I'll just make a confession. I was thinking of Chris Van Hollen, who just took it upon himself.
01:15:59
To go to El Salvador and meet with this man and just try to find something to do right. Found it within himself. At great personal risk. To do what no one else was doing. But even he wasn't acting alone. There are a lot of people using their voices in a lot of different ways.
01:16:21
Sort of bring attention and urgency. To the matter and same like? Like, Rosa Parks's action was being planned for a long time by a big group of people, and she had lots of like support within her Network or other. So, when we think about these people in the world, it's also important to think about the community support that is, is behind them, often unspoken, right?
01:16:49
So, even if you can't get on a flight to El Salvador tomorrow? You, you buy just by? Doing what you can do.
01:17:04
You can find ways, in other words, to be a part of that Community Support. Support the people that are able to.
01:17:17
Or talk to your friends or be part of a demonstration. Or be part of making phone calls or writing letters, right? There's so many things that can be done.
01:17:30
And if you're in shoulder stand, come into plow halasana.
01:17:42
Does anyone ever get caught in that sort of All or Nothing thing where you're like, well, if I can't?
01:17:51
If I can't do the big action then? I can't do anything, right? So, it's, it's not the case. It's not the case. Many, many incremental. Small actions support the big actions. Okay, if you're in plow. If you're practicing shoulder stand, come into. Fish. Matziasana crown of the head to the floor?
01:18:53
And then chin to the chest. And release on down, setting up for shavasana.
01:25:44
Start to deepen the breath.
01:25:54
Starting to bring some movement into the body.
01:26:14
And then Gathering the knees up into the chest, rolling towards the right hand side. Come all the way up to a seated position.
01:26:34
So, we're. Once again, we're sort of we're using our mind. We're using our. Mental capacity and cognition to bring about a feeling inside, right? So? So, all of all of the intellectual work is meant to lead to. A feeling, uh. Therefore, when you catch? A little. When you catch a Feeling when you catch a little bit of that feeling in the body, try to.
01:27:06
Try to hold or remember it for for a moment so that you can access it better. More and more, yeah. So, settling into the meditation seat. Feel the body connected to the Earth. But on the ground.
01:27:32
Grow the spine a little bit taller. Try to relax. Feel the breath moving in the body.
01:27:47
And try to keep the attention anchored to the breath. Feeling each time there's inhaling each time. There's exhaling.
01:28:26
So, again, you can bring into your mind. Uh, this this person. Who you dedicated the practice to?
01:28:41
Maybe just by holding that person in your mind, it's bringing. That sense of sort of rejoicing at their actions.
01:28:59
If you're not quite there yet, that's okay. Maybe you start to think about the actual qualities that that person embodies, whether it's patients strength, courage, what, what are the qualities that gave rise to? This admirable. Person's actions.
01:29:44
You can kind of. You know, tap in again to that sympathetic. In the body. Trying to really feel it. Remember it, maybe even grow the feeling.
01:30:53
May all beings everywhere be happy and free local summer star.
01:31:34
Thank you all so much for making time for your practice today and for overcoming all the obstacles that needed to be overcome to be here today. And um? Uh, yeah, and thanks for this time together. If you have any questions at all about today's practice or just about what's going on in your practice, let me know and.
01:31:57
We'll see you next week. Oh, no, we won't wait. No, Ruth is teaching next week this class. So, Ruth will be teaching. You should still come to class, though. Um. Ruth is an Exquisite teacher, old school, Jiva, muktu. So, if you haven't tried her class yet, try it. If you have go, everyone go okay, um, thanks.
01:32:19
We'll see you next time.
01:32:25
Oh yeah, thanks so, um, dial. And I are actually leading a 10-hour harmonium and voice training at the end of May, May 16th through 18th. So if you, if you want to like, learn some of the chanting, or if you want to learn how to play harmonium yourself. Your teacher, and you want to start chanting in class.
01:32:45
Yeah, that's what that's about. So, if you have questions about that, you can also let me know. Thanks!
01:32:56
I need the extra prompting, since I'm not good at it. Yeah, since I'm not good at doing it myself, I need the extra prompts.
01:33:25
Thanks! See you soon, Andres! Thanks!