Podcast #157 - Web of Connection
The physical sequence is a pretty evenly rounded out Jivamukti practice, balanced between all of the movement groups. No particular props instructed in this class, but feel free to utilize what you need.
Jivamukti Yoga Focus of the Month, June 2025 "The Dance of DIfferences" by Huma Jalil
https://jivamuktiyoga.com/fotm/dance-of-differences/
Follow me everywhere: @yogastickler
TRANSCRIPT:
01:34
So, let's sit up nice and Tall. Big full inhale.
OM.
Inhale again.
OM.
Wow, this. This group already feels pretty like Blended together vocally, but just see if on the next one, see if you can kind of equally hear your own voice with. Sound of the voices in the room.
OM.
And can we even turn that a little bit up a notch? And, like, can you hear not only the Blended sound, but can you also kind of hear individual voices at the same time?
OM.
So, there's this sense of like each person individually in this room and the sense of sort of coming together.
OM.
Visualize like a giant jeweled. Web. So, like a spider web at each juncture at each Crossing Point, there's like a, a gem, right, a shining Diamond. This is like. It's like an Old Vedic image. Ancient image of the interconnectedness of life, right? So like? Visualize. You are at one of the crossing points, so you are a jewel of light.
And then there's this. There's a thread connecting you to each and every person in the room, and imagine that as you om the the thread between you and each of the others in the room sort of vibrates. Yeah.
OM.
And then even the people and animals and beings that are outside the room that are Beyond this room. Now, they can also feel the string vibrating, even if they're not joining us in home. Feel the strings vibrating out as we own ready.
05:00
Oh, that was the best one yet. Let's do it again just for. Good measure.
OM.
And then just take a moment to remember your intention for being here or maybe multiple reasons for being here, all of them good, all of them, wonderful. And like, sticking with that jeweled web metaphor, right? Remember that you're also practicing together in a room with other beings and? I personally like that. I think it's always better together, you know? Um. But just remember, like? What you infuse into your practice today. It does it like resonates even to the people practicing right around you. Maybe you don't know them. Maybe you haven't officially met them, but like what you bring to the mat is also like radiating to the mats around you as well, so bring in those Positive Vibes. We're all here to support one another and in turn be supported in our practice. And then come on forward to hands and knees, and we'll press right back into a downward facing dog. So, lift the hips up and back.
06:46
Even like? It's really, uh, it's really a good. Practice a good sort of meditation and intention practice. To kind of think about all of the many ways in which we're interconnected. You know, all of the? All of the people that made it possible and all of the Earth forces that made it possible for me to even, you know, get here this morning, right? I had to depend on. All the the people and Earth Energy that made? My breakfast possible. All the people and Earth Energy that made my coffee possible that made my clean. Water. Coming to my house possible? Not only that, but all of the. Forces involved in transportation, even if it was imperfect. It still happened. Kind of a miracle in and of itself.
07:54
Inhale. Come forward into a plank. Bring the shoulders forward over the wrist. Exhale lower the knees, chest, and Shin down to the floor. Inhale slide forward into Cobra. Exhale, tuck the toes, sit all the way back towards the feet, and then extend the legs downward facing dog. Inhale, come on forward to a plank.
08:23
Exhale lower halfway down high to low push-up chaturanga inhale upward facing dog. Exhale downward facing dog. Walk the feet forward towards the hands and fold forward over. The legs. Even even this beautiful space, right? Like? You know? I come in early to what are the plants, but you know, Hachi laid these floors down her her own self, right? And we all painted these walls. And, like, you know, um? Rev picks up the laundry, and like, you know, all all of the people, even that go into keeping this space. Going. It's like a very beautiful thing. For us to be able to practice together. And then widen the feet. Bend the knees come into a deep, squatting position hands together at the center of the chest. Lift up tall in the upper body. Use the elbows to push the knees apart, and then, even as you're pushing the knees a little bit apart. Let the knees squeeze back against the elbows, so elbows are pushing.
09:37
These knees are pushing elbows.
09:44
And then bring the hands down to the floor, raise the hips up, and fold forward over the legs. Bring the feet halfway closer together. Bring the arms behind the back, lace the fingers together into one fist, stretch the arms away from the back. With your inhale, bend your knees, open your chest, look forward, exhale, extend the legs, and fold forward inhale.
10:12
Bend the knees, open the chest, look forward. Exhale, straighten the legs and fold. Inhale bending. Exhale extending. One more inhale Bend! And exhale. Extend hands on your waist. Go ahead, lift all the way upright to a standing position. Reach the arms up overhead. Clasp the hands together into one fist.
10:43
Reach the knuckles up up to the ceiling. Exhale Bend to the left side. Inhale lift all the way up to Center exhale, right side. Inhale lift up to Center exhale left. Inhale lift up to Center exhale, right side. Inhale, lift up, keep straightening both arms exhale left. Inhale lift all the way up.
11:17
And exhale right side. Good inhale lift all the way up and then release the arms alongside the body so. Even even that, like even the sort of we hear yoga teachers say all the time. Like, the goal of yoga is to realize the Oneness of all being right to, you know.
11:42
But sometimes, when we hear that, I think maybe it has this connotation of, like, we're all gonna be like the same. Automaton. It's not that right, right? The idea is that, like, we all. We all have our point on the web. We all have our role to play. We all have our great.
12:04
There's that other saying it takes all kinds. It takes all kinds, right, that we need each point on the whole web in order to make. Complete. Yeah, feet and legs together. Exhale a breath out. Inhale reach the arms all the way up. Yes, even that guy exhale. Fold forward hands to the floor next to the feet.
12:27
I know you had someone in mind, inhale. Look forward. We all have that one person that we're like, really exhale up. Step or walk back. More time exhale downward dog, really. The ecosystem needs him no, okay? Everything. Breathe out, one! Exhale. Inhale yoga is hard. Inhale. Exhale forward. Inhale.
13:08
Exhale, bend the knees, inhale hopper, step feet to hands, exhale to fold forward, inhale, stand up, reach the arms all the way up, hands. Press together. Exhale. Release the arms again. Inhale. Reach up hands. Press together. Look up. Exhale. Fold all the way forward. Inhale. Prepare. Look forward. Hoppers step back chaturanga.
13:39
Inhale upward facing dog. Exhale downward facing dog breathing. Breathe out! Exhale. Inhale. Exhale three breathe in! Breathe out for inhale! Exhale, bend the knees, inhale Hopper, step feet to hands, exhale to fold forward, inhale, stand up, reach the arms all the way up. Exhale, release the arms inhale. Reach up last time.
14:29
Exhale, fold forward, good breathing. Inhale. Look forward to prepare exhale, hop step, or walk back chaturanga. Inhale upward facing dog. Exhale downward facing dog breathing. Breathe out! Inhale. Exhale to inhale. Exhale for three breathing. Breathe out four inhale! Exhale, Bend the knees and look forward. Inhale Hopper step deep to hands exhale to fold forward.
15:19
Inhale stand up, reach the arms all the way up exhale. Release the arms inhale hook thumbs. Reach arms up and Arch back. Exhale bend knees, swing arms behind lace hands together and fold inhale hands down. Step the right foot back to Lunge. Look forward. Exhale. Step all the way back downward facing dog.
15:49
Exhale chaturanga. Inhale upward facing dog. Exhale downward, facing dog inhale to plank, exhale knees, chest and Chin to the floor. Inhale slide forward into Cobra exhale, tuck the toes, sit back towards the feet, and then extend the legs downward dog. Inhale right foot steps forward. Exhale left foot next to right foot.
16:19
Fold forward inhale Bend, knees hook, thumbs. Reach up Arch back, straighten legs, exhale bend, knees, swing arms behind lace, hands together, extend arms and legs, inhale hands, touch down, step the left foot back, look forward, exhale step all the way back. Downward facing dog inhale to plank exhale chaturanga.
16:52
Being dog inhale to plank, exhale knees, chest, and Chin to the floor. Inhale, slide forward, Cobra exhale, tuck the toes, sit all the way back towards the feet, and then extend the legs downward dog. Heel left foot steps forward. Exhale right foot next to left foot folding forward inhale Bend, knees, hook, thumbs.
17:19
Reach up, Arch back, straighten legs, exhale, stand up, and release the arms. Bend the knees. Now, reach the arms up chair pose. Exhale hands to the floor. Fold forward. Inhale, lift head and chest prepare. Exhale, hop, step, or walk back chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale.
17:52
Step the right foot forward. Turn the left heel down. Reach up Warrior one. Exhale hands to the floor. Step back and lower chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the left foot forward. Reach up Warrior one. Exhale hands to the floor. Step back and lower chaturanga.
18:22
Inhale upward facing dog. Exhale downward facing dog. You have the option to wait in downward dog, or we're gonna do it one more time. Each side inhale right foot forward Warrior one. Exhale, hands down, step back and lower chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the left foot forward.
18:52
Reach up here. We draw snow, one. Exhale, hands down, step back and lower inhale, move forward. Exhale, go back, breathe in. Breathe out! Inhale. Exhale to inhale. Exhale three breathing. Breathe out! Inhale. Exhale, bend the knees, look forward. Inhale Hopper, step feet to hands, exhale, fold forward, inhale, bend the knees, reach the arms up, chair pose.
19:44
Exhale, stand up, and release the arms inhale. Bend the knees, reach the arms up chair. Exhale, hands down, to fold forward. Inhale halfway lift look forward! Exhale hop step or walk back! Chaturanga inhale upward facing dog! Exhale downward facing dog, okay? Inhale step the right foot between the hands, but don't change the back foot.
20:21
Pause there. Press the left hand down strongly and make your back leg really straight and strong. Start to turn to the right, twisting the chest towards the windows and reaching the right arm up. Now, notice how the left hip it kind of tries to roll down towards the floor.
20:40
That's right, so you might have to lift the outer left hip slightly. Notice if the right knee is kind of pushing out to the right side, so feel like you can. The outer thighs in towards the middle strongly, and then bring your right hand to hold the front of your right ankle.
21:04
Turn the back heel down back. Heel is on the floor left hand on your waist. Start to turn the middle of the chest towards the open side. Roll the left shoulder back and down and squeeze the tip of the left elbow even more back behind you. Good. Now, slowly start to straighten the right leg for triangle.
21:27
You could slide the right hand up the leg a little bit if you like. Left arm could also reach up, breathe it. Yeah, inhale! Keep opening the center of the chest towards the wall we're facing for cheek breathing. Breathe out for three inhale! Exhale for? Breathe in! Breathe out now!
21:56
Bend the right knee, bend the right knee all the way over the right ankle, and then try to get the right thigh parallel to the floor. That's pretty good if it's not quite parallel to the floor. Slide the left foot back a little and sit a little lower. Now, keep the legs the same.
22:14
See if you could lift right up into Warrior Two. Keep the front knee bending front knee bending. Oh yeah, one inhale. For three good spicy exhale four. Inhale. Exhale with your inhale. Straighten your right leg. Reach your right arm up and back. Reverse the triangle exhale. Bend the right knee.
22:42
Place the right hand outside of the right foot. Reach the left arm all the way over the left ear for extended side angle. And then even. Even take your left arm. Take your left arm and kind of wrap it around your head, so your left hand is holding the right cheek right side of the face.
23:04
Push your face into your left hand, so the right cheek pushes into the left hand. See if that helps you get more length across the left side body and then stretch the left arm long again. With your inhale, both hands to the floor plank pose. Exhale chaturanga. Inhale upward facing dog.
23:32
Exhale downward facing dot. Take this first part step by step. Step the left foot forward. Keep the right foot the way it is. Press the right hand down make the right leg super duper strong and straight behind you and then start to turn start to twist. Left arm reaches up now again.
23:53
Try to prevent the outer right hip from rolling down and think of almost squeezing the outer legs in towards the middle. So super strong legs here. Okay, left hand holds the front of the left ankle. Turn the back heel down heel to heel, yep, and then right. Arm, right hand, holds the right side of the waist.
24:18
Turn the chest. Wait, pause here. Hold your waist, roll the shoulder back and down, and squeeze the tip of the elbow way back. Feel how that opens up the front of the chest here, and then keep some of that shape even as you reach the right arm up. You can straighten the left leg for a triangle.
24:37
The left arm could, uh, the left hand could slide up the leg if you need a little more space here.
24:49
Exhale. Breathing. Breathe out now again! Step by step, just bend the left knee, look down, see that the left knee is positioned right over the ankle, so 90 degrees in the left knee. If your left eye isn't parallel to the floor, Slide the foot back a little bit more.
25:09
Slide the right foot back more, more, more, more, more. That's it. Now try to keep the legs the same as you lift right up into your Warrior. Two, oh my goodness. Saturday, come on! Good, more. And five inhale. Straighten the left leg, reach up and back, reverse the triangle, oh.
25:37
Exhale bends the left knee. Place the left hand outside of the left foot. Reach the right arm all the way over the right ear, and then you can even wrap the right arm around the side of the face, just like we did on the first side. Think of pushing your face into your hand, so my left cheek is trying to press against my right fingertips.
25:59
Open up the right side of the body and then reach the right arm even longer than you ever have in your entire right arm reaching life.
26:12
With your inhale, both hands to the floor plank. Exhale chaturanga. Inhale upward dog. Exhale downward dog. Inhale. Step the right foot between the hands. Exhale. Don't change the back foot, come up under the fingertips, and again think of squeezing the outer thighs in towards the middle a little. So, charge up the legs.
26:42
Inhale reach the arms all the way up for high lunge. Stay there. But as you exhale, take the opportunity to straighten the arms even more, even stretch the skin out of the palms of the hands. Inhale straighten the right leg, lift up. Exhale, bend both knees. See if you can hover the left knee just barely away from the floor.
27:06
Inhale, extend both legs, lift up. Exhale Bend both knees and again hover the left knee just above the floor. Don't touch it down, inhale, extend, reach, and lift. Exhale, bend the knees. Now, stay there, hovering the left knee breathe in. Breathe out for one! Inhale. Exhale two. Inhale. Exhale.
27:42
Three inhale straighten both legs with both legs straight. Lean back, lean the head, chest, and arms back a little or a lot. That's up to you for one. Breathe in. Yeah, you can look straight ahead, or you can look up to breathe. Breathe out three! Now lift the arms straight up.
28:04
Look straight ahead. Exhale. Bend the right knee inhale. Place the hands to the floor. Exhale start to straighten the front leg. Don't change the feet quite yet. Inhale bend the right knee. Look forward. Exhale straighten the right leg to fold forward. One more inhale Bend! Exhale extend. Now, if you want to sneak the back foot a little closer or do something else with your hands like hands on blocks, for example, go ahead and fold forward.
28:43
Head goes down. Try to draw the right hip crease up and back.
29:06
Five inhale bend the right knee hands to the floor plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale. Step the left foot forward between the hands. Don't change the feet themselves, but squeeze the outer thighs towards each other, so strong legs from the inside inhale arms reach all the way up high lunge.
29:41
Breath out. Take the opportunity to organize the arms, straighter arms, stretch the skin of the palms of the hands, pull the arms back behind the line of the ears. Inhale, straighten the left leg. Exhale bend both knees and just hover the right knee, barely above the floor. Don't touch it down.
29:58
Inhale straighten. Both legs lift up breathing is helpful for living, exhale, Bend. I could be hearing more of it, inhale extend. And exhale Bend. Now, hold it here. Breathe in. Breathe out, especially when the going gets tough. Make the breathing stronger inhale. Exhale. Inhale. Exhale, inhale, straighten both legs, lift up.
30:32
Exhale, bend the, uh, note straighten, sorry, exhale. Lean back, yeah, you trying to remember the whole sequence? No, I'm kidding. Okay, it is harder than it looks, though. I will say that even after all these years, too. Three good lift the head and the chest to the center. Bend the left knee.
30:57
Both hands to the floor. Exhale start to straighten the front leg. Inhale, bend the left knee. Look forward. Exhale, straighten the leg, and fold forward. Inhale bending! Look forward! Last one, exhale, straighten, and fold forward. Now, if you want to hop the back foot in a little closer, put blocks in the hands do what you need to do to set up your parse, which and also not one.
31:29
Breathe out, keep pushing the left foot forward and down into the floor. Exactly, that's it, three? Breathe in! And breathe out. You simple your left hip back? Yes. And the left knee look forward hands to the floor playing. Exhale chaturanga. Inhale upward facing dog. Exhale downward. Okay, step the right foot to the outside of the right hand step wide.
32:10
Look forward. Lift your head in your chest and then walk the hands. One or two hand prints more forward so that if you're looking at your arms. Your arms are at like a forward angle from shoulder to wrist. Push into the hands, spread the chest, look forward. Then you can either stay on your hands or bring the elbows down in the direction of the floor.
32:36
Yep, or they could be on blocks. Yeah, do your thing for lizard. Now, straighten the back leg even more strongly, and then again similar idea. Think about squeezing the outer thighs in towards each other, especially that right leg, sometimes kind of wants to go to the side. Yeah, okay.
32:57
Walk the hands back under the shoulders, straighten the elbows. I keep the right foot way over by the side edge of the mat. There start to straighten the right leg. Keep both hands on the inside part of the right foot. Inhale, bend the right knee. Look forward. Good exhale.
33:19
Extend the right leg and fold one more time inhale Bend. And exhale extend. This time we're going to stay here, so if you want hands on blocks, that's an option, but have both blocks both hands on the inside of the right foot, right foot is still wide. Flex the right foot.
33:41
Dig the right heel down into the floor. And without actually moving the heel back. Pretend you're trying to pull the heel back against the resistance of the sticky mat good. That's it. Activate the kneecaps and try to pull the right hip back. No other way back, yeah?
34:05
Good with your inhale. Bend the right knee right foot on the floor. Exhale left knee touches down inhale, lift the head and the chest. Let the hips sink forward and down pubic bone down, then reach the right arm forward up and all the way back. Look over the right shoulder.
34:27
Stay like this, or if you want to bend the left knee, hold onto the left foot. That's also okay. Turn the chest. Yeah, keep descending the hips down. Pubic bone down, yes? Okay, right. Arm reaches all the way, the way it came from. So, reach up forward, both hands to the floor plank.
34:50
Exhale chaturanga. Inhale upward dog. Exhale downward dog. Inhale left foot to the outside of the left half. Look forward, lift your chest, straighten the back leg more strong back leg. And then walk their hands two whole hand links forward. Look forward option to bring the elbows down to the floor.
35:20
Keep straightening the back leg the whole time. Collarbones reaching forward outer thigh is kind of squeezing in towards the middle.
35:36
Okay, walk the hands back under the shoulders, straighten the arms. Keep both hands on the inside part of the left leg left foot three times. Exhale straighten the front leg. Inhale, bend the left knee. Look forward. Exhale, straighten, and fold one more inhale Bend. And last times exhale extend.
36:05
Keep the leg extended. Your hands can be on blocks, but both hands anyway are on the inside of the left leg and the left foot Flex. The left foot dig the heel down. Pretend you're trying to pull the heel back, but this sticky mat stops it from actually moving.
36:21
Activate the kneecaps, pull the left hip, back back back in space.
36:32
All right. Bend the left knee. Lower the right knee down to the floor. Let the hips move forward and down into gravity. Reach the left arm, forward up, and back. Look all the way over the left shoulder, and then, uh, perhaps, catch hold of the right foot, just as an option one.
36:57
Two, that's it. Turn the chest keep descending the pubic bone down. For hips heavy into gravity. Good letting go of the foot. Reach the left arm all the way up forward and down hands to the floor plank. Exhale chaturanga. Inhale upward dog. Exhale downward facing dog.
37:35
Bend the knees and look forward! Inhale Hopper step feet to hands? Exhale to fold form inhale, bend the knees, reach the arms up utskatasana. Exhale stand up! And release the arms. Okay, bend the left knee into the chest, hold on underneath the left thigh. Let the weight of the leg kind of hang in the arms, so the arms are straight shoulders moving back and down.
38:10
Exhale Flex, the left foot, extend the left leg forward. Inhale, point the foot, and bend the knee. Exhale Flex extend? Inhale point and bent. Exhale Flex extend keep the leg extended. Reach the arms up to balance one good two. Try not to lean back. Try to stay as upright as you possibly can three.
38:41
Okay with your exhale. Sweep your left leg all the way back behind you for Warrior three Arms. Reach to the back look a little forward strong back leg, so see if you can translate yes. See if you can translate all that sort of back leg awareness that we were working on into even your Warrior three here.
39:07
With your inhale, sweep your left leg all the way forward. Reach the arms up, coming back to the previous position. Exhale release feet together. So? Not that it's? Not that there's only one way to do it. There's so many ways to do it, but one interesting thing I wanted to point out, is that when we go from here back to Warrior three, there's a way that if you stand even taller on your standing leg, like I, if I drive my right foot down so hard into the floor that I'm standing as tall and straight on the right leg.
39:49
Look how my left knee doesn't have to bend to carry it back. It just passes straight through, but if I'm not standing super super solid on my right leg, then I either have to. Or bend the knee to get it back there, right? So, just as something to explore on the second side, you could explore how tall can I stand on the right?
40:13
Like, can, I can? I, uh, take the leg all the way back without even needing to bend it. And that's activating our deep hip stabilizing muscles if. Interested in the physical reason? Right, okay? Bend the right knee into the chest. Class pans underneath the right leg. Let the weight of the leg sort of drop into the hands lift the chest.
40:38
Exhale Flex right foot extend right leg. Inhale point and back. Exhale Flex extend? Inhale point and bend. Exhale Flex extend. Keep your leg extended arms. Reach up and hold for one super straight standing leg for two. Inhale. Try to relax your mouth. Exhale three. Okay, now stand super straight and Tall on the left leg.
41:07
See if you could carry just as an experiment. It's not a right or wrong thing. It's just something to play with. Forward into your Warrior three. Super straight back leg to look a little forward.
41:29
And five. Now, see if you can do the same thing on the way forward. Keep both legs so straight that you can carry the leg forward and up. And exhale, release feet and legs together. Good inhale, reach the arms all the way up overhead. Exhale, fold forward hands to the floor.
41:49
Inhale, prepare, look forward! Exhale chaturanga. Inhale upward facing dog. Exhale downward facing Dawn. Inhale. Step the right foot between the hands. Exhale lower the left knee down inhale. Reach the arms up. Get ready to twist. Exhale hands to prayer. Twist to the right side. Hook the left upper arm outside of the right leg.
42:25
Uh, you can stay here or tuck the left toes under lift the left knee good. Again, it's kind of squeezing the outer thighs towards the midline. Through you, with each breath twisting a little bit deeper for. And five good inhale both hands to the floor. Step into the seated spinal twist, so the left knee is going to cross to the other side of the right foot and come to sit down.
42:56
And then once you're seated face everything to the front, hips and shoulders face front, reach the left arm up, sit up taller, exhale, twist to the right side. Look all the way over the right shoulder for one. Two good try to set up a little taller and straighter. Three nice Roger.
43:21
Five inhale to face front and exhale counter twist. Inhale, turn to face front, stack up the legs for ankle to knee. If if stacking the the legs up isn't working so well, you can always cross the right leg in front of the left leg, but try to have the feet like a little wider than you might think.
43:46
So, even with the legs crossed, my feet are a little wide, even with the knees stacked. I'm my foot is hanging all the way off the side of the other leg. Yeah, okay, all right. Fold forward, oh hips.
44:06
Oh my, summer hips are always worse, cuz I'm bicycling and walking more. And so? My summer hips are tighter. Yeah, right.
44:37
And lift all the way up right to a seated position. Set the feet onto the floor in front of me. Slide one hand behind each of your knees. Come up onto the tippy tiptoes and then use the strength of your hands pulling on your legs to sit tall. Take the rounding out of the lower back.
44:53
Float the toes off the floor. You can start to raise the toes to the height of the knees. You can stay here hands helping to balance, or you can reach the arms forward again. Keep working on taking the rounding out of the lower back really long in the low back chest forward four.
45:15
All right, five bend the knees into the chest, cross the right ankle over the left ankle, Lean Forward, press the hands down, pause there. And then sit down, re-cross the ankles the other way, lean a little forward, lift up whatever will lift up. And sit back down. Yeah, blocks are very helpful here.
45:34
Gree, cross the legs last times. Go ahead, Lean Forward, lift up, and then wriggle and wiggle and stick your legs through your arms and then hump back to chaturanga. Yes, that is how it starts. That is all part of the process. Exhale chaturanga inhale upward dog. Eggs sealed down, we're done.
45:57
Remember, it's practice for a reason. Practice involves all the. All the middle steps and all the misunderstandings. All the mistakes and all the clumsiness and all the like, you know, not quite getting it right, and uh, and so that's why it's practiced, right? So all of that is necessary.
46:19
Along the path. Step the left foot forward between the hands lower the right knee down. Reach the arms up. Exhale to twist. If you like, you can tuck the right toes under lift the right knee up for standing spinal twist again. Try to super straighten that back leg and think about squeezing sort of the outer thighs in towards the middle, just like we've been practicing this whole time.
46:58
And then inhale both hands to the floor. Exhale, cross the right knee all the way to the outside of the left foot. Come to sit down, inhale right arm, reaches up. Exhale. Twist to the left side. Look all the way over the left shoulder. Yeah, use the hand that's behind you on the floor to help you sit up a little taller.
47:23
Try fingertips for now, and then sit a little forward. Yeah, and then the fingertips pressing down lift you a little tall or yeah.
47:37
Good with your inhale. Turn to face front. Exhale counter twist! Inhale, turn to face front, stack up the legs for ankle to knee. And again. See that the left foot, for example, is hanging a little off the side of the right leg, both feet flexing, and then go ahead and go forward.
47:59
Yeah. Perfect!
48:40
And with your inhale lift all the way upright. Bend the knees into the chest. Place the feet flat onto the floor. Uh, hands right behind your knees come up onto the tippy toes. Use the strength of your arms to pull your chest forward. Yep, navel draws in and up.
48:59
And then, as you lift the feet to the height of the knees, keep lifting up out of the lower back. Try to take rounding out of the lower back, and then you can optionally reach the arms forward one, yes. Center of chest lifting.
49:23
Five good feet on the floor. Cross the left ankle over the right ankle, hands on the floor, Lean Forward, lift up. Exhale, sit back down, re-cross the ankles right over left. Press down, lift up whatever will lift up. That's it, exactly, and then sit down. Re-cross the ankles. Last times, Lean Forward, lift up whatever's gonna lift up and then make your way back to chaturanga artistic interpretation.
49:56
Upward facing down. Exhale downward facing dog. Okay, bring the knees to the floor. Child's pose. Thought you'd never ask. About time. About time you asked for a child's pose, Jessica, okay? Um. All right, we've reached the part of the class. Devoted to head standing practice Shir shasana, so that can look like a lot of things, right?
50:34
If you're not putting weight on your head. You could take some what we call sort of dolphin Dives, right where you're moving sort of forward and back, and you're still working. The shoulders and the arms, or you could start to work on headstand with the head on the floor.
50:53
Or the whole time. And I'm here to help. Try.
51:15
Slower ways slower.
51:33
You don't really need me actually. Yeah, so fear is part of it, right? There's. There is a part of the practice that is sort of becoming familiar with the unfamiliar and what's more unfamiliar than being upside down, of course, to us, right? But also, I will say. Look. I don't want to fall over either.
52:00
In fact, a teacher one time said in class. I was in teacher one time, said. Well, if you want to learn it, you're gonna have to learn to fall over eventually, and I and the the rebel in me was, like, no. I will not, and I remember, specifically, deciding that day that I was never going to fall.
52:20
So, I, I did. I learned how to come up without falling, but I've fallen in the meantime, and I'll tell you what? Because you're already on the floor. Because you're already there. It's actually not a big deal. Even if you do, you just somersault right out of it because you're already there.
52:41
It's much less. Uh, traumatic, then falling out of like a handstand or something like that, right? Uh, I did this. But after my second pregnancy, I could start giving you my spine. And yeah, but as long as you just roll out of it, nothing, nothing can.
53:05
But nonetheless, go slow and go with the intention of not falling right. So, I'm not saying, fall, I'm just saying. Yeah.
53:23
So that's so actually, you hundred percent had. That until you made that sudden move. And then, that was the scary part, right? So, so it was? It was actually the fear response that made it more dangerous, right? They're not dangerous, but like, but you were going nice and slow, and you could feel I, I was barely barely barely touching you.
53:47
Yeah, right? So you really, yeah, you really don't need me. I will say this, I do have one suggestion. I almost think it would be better. To try going with both legs. What I mean by that is. As you're going up. What you're doing is you're trying to reach with one leg, but then you're also twisting and doing other things because you're reaching up so.
54:19
A little bit different is try to just get the knees to point up first. Both knees. Both feet. No, that took a long time. That took a long time. I didn't. I didn't get the knees and my feet all in one. Go, I had to try it, you know?
54:42
I had to like, just raise my knees up a little bit, hold it there. Okay, next time raise the knees up and try to get the feet up, so it's a long process. Yeah. All right, one more minute, y'all. One more minute. Yeah. So try to go knees, knees, knees, knees together, keep the knees bent, knees bent.
55:11
Uh, maybe because you because you're used to the other way. Maybe, yeah, but it's actually. Yeah, a little bit more core. Yeah, but you'll avoid doing some of that extra twisting and stuff. Yeah. Yeah, which isn't a bad thing. It's not a bad thing. Okay, let's, uh, if you're still up, let's start to make your way down.
55:50
Good, and then, uh, go ahead and come into downward facing dog.
56:02
With your inhale, come on forward to a play. Exhale lower chaturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale to plank. Exhale, knees, chest, and Chin to the floor. Inhale slide forward into Cobra. Release the forehead down to the floor.
56:39
Arms alongside the body legs together. Inhale, lift, head, chest, and legs. For shalavasana Locust. Good, squeeze the feet and legs together. Lift the shoulders a little higher if possible, three.
57:05
And with your exhale, slowly release on down.
57:17
We'll do a second shalavasana if you want to change the arms. Like clasping the hands together or something you can with your inhale. Go ahead, lift up.
57:37
Yeah, nice. And released on down. Place the hands on either side of the chest. Inhale lift forward and up to upward dog. Exhale, go all the way back down. We're done. Inhale plank. Exhale lower all the way to the floor. Bend the knees, reach back, catch hold of the ankles, inhale lift on up head, chest, and knees for dinurasana, oh.
58:31
Exhale release on down.
58:42
Again, Don your Asana bend the knees. If you want to take a variation this time, of course, you can. Go ahead, lift up second time, one.
59:06
And exhale release on down. Place the hands either side of the chest, inhale lift forward and up into upward dog. Exhale, go all the way back downward facing down. Lift high up onto the balls of the feet. Bend the knees. Look forward past the hands and hop or walk all the way through to sit down.
59:34
And then lay down on the back. Feed on the floor. Lift the hips up. Interlock the hands behind the back into one fist.
01:00:05
So breathe the hands release the back down to the floor. Now you could repeat the same one or if you want to take a full back bend. Place the hands on the floor either side of your head. And then, with your inhale, go ahead. Lift up either of the two.
01:00:23
One for one.
01:00:36
Yeah, can be a problem. Try again. Hang on okay with your exhale. Come on down. Again, place the hands place the feet. Actually, don't cinch your feet in so close, I think actually a little more space. Place your hands again. Let me see okay with your inhale. Go ahead, lift up either of the two.
01:01:00
Yep. Here, hold my ankles and stuff three. Go ahead, push yeah, four, that's it.
01:01:13
Chin to the chest slowly release down. Yeah, oh. Last one place, the hands place the feet, do one more. You can do it. Thank you. You have the flexibility you have this straight. Yeah, it's just um. A couple more times like this, and then you'll I think you'll have the muscle memory imprinted.
01:01:39
Go ahead, lift them. Yeah, that's it. See, you have it in you. Just like. The Tin Man had a heart the whole time.
01:01:58
Okay. Punch into the chest and slowly, that's it. Okay, hug the knees into the chest. One.
01:02:18
Bring the knees all the way over to the left side of the body. As you look to the right?
01:02:49
And bring the knees all the way up to the center and then go the other way knees all the way over to the right side.
01:03:27
Bring the knees into the chest, all right. Lift all the way up right to a seated position, sit up, straighten the legs forward out in front of you. Flex the feet, sit up tall, and fold forward.
01:05:09
Even the. Even the sort of way that we talk about anatomy and body parts and put, you know, putting our bodies in the asanas is kind of. You know, of course, we have to sort of name parts of the body, but it's really much more. Connected, then I think we usually give credit for.
01:05:31
Like, even even yesterday, I was sort of contemplating the backs of my legs and thinking, like, well. Well, I know what we usually call our heel. But really, where is the heel? Where does it end and the calf begins weird and the and the actually the muscles for the calves go past the knees, as well as the hamstrings.
01:05:57
So, there's kind of a blending. Behind the knees, and then where does? Back of the leg stop and the butt start. And where does the butt stop and the lower back start? In other words? It's really one contiguous connected. Circuit, and yet we sort of. Use language to distinguish these different.
01:06:28
Points, which is useful, but um, but really, it's one system, you know? Okay. Lift all the way upright to a seated position. Bend the knees, set the feet on the floor, hands behind the back fingers, Point forward chin on your chest, swing the hips forward and up into tabletop.
01:06:52
Head can go back or chin can stay on the chest if that's better. Your breath! So, your right wrist is here. Bring your left wrist back all the way till you feel me. Aha, even more. One more. Yes.
01:07:15
Yeah, chin to the chest slowly release on down, let the knees open out to the sides feet together. Hold on to the feet, are ankles, and fold forward.
01:07:52
The lift all the way up, right? Keep the shape of the legs the same, but lay down on your back.
01:08:13
And then you can either stay here. For today. If you like, or you can come up into your shoulder stand practice. Swinging the legs up overhead hands on your back Salumba sarvangasana. If you're not taking shoulder stand, but you would maybe like something else to do. Let me know, and we can, uh, we can figure something out.
01:11:51
You're still in shoulders down to come into plow halasana.
01:12:27
And from halasana slowly start to roll down out of it.
01:12:42
If you were taking shoulder stand, come into fish. Matzi Asana, crown of the head to the floor.
01:13:15
Into the chest. And release down, setting up for shavasana.
01:22:30
Remember to deepen the breath.
01:22:41
Keeping a little bit of movement into the body.
01:22:50
Take a moment to move or stretch. Whatever you need.
01:23:11
Gathering up the knees. Roll to the right hand side.
01:23:21
One up to a seated position, sit up.
01:23:45
Purposefully set up as comfortable in a seat, as you can. Sometimes. Sometimes, even when you've tried your best, there's just something that's still uncomfortable. And then, at that point. Right, you just have to kind of let go of what you can't change.
01:24:06
And then be still, so try to eliminate. Fidgeting adjusting.
01:24:21
Try to relax. Feel that you have a body. You don't even need to see your body or have your eyes open to feel. That your body exists in space, and you can even feel the relative position. Of the body. The Sheep. It's in the place in the room. You can feel all that without the visual sense.
01:24:55
Can you feel the? Breath. All parts of the breath. Can you feel the belly moving in and out? When you feel the sides of the ribs brushing up against the inner arms or parts of the clothes. Can you feel the back moving with each breath? You feel the collarbones and throat moving.
01:25:18
Can you feel the air moving in and out of the tip of the nose? Maybe you can even feel the subtle movements of the tongue or any any other parts of the breath? That you can feel. Feel all of it. Get almost fascinated by. Breath. So interesting that it captivates your whole attention.
01:25:50
Just feeling the breath move?
01:25:58
Tension is relaxed. Natural. Open, but attention is on the breath with the breath.
01:27:22
May all beings be happy and free?
01:27:29
Summer.
01:28:07
Thank you all so much for making the time and making the journey to come practice today. Have a wonderful rest of your day and rest of your weekend. And if there's any questions at all about today's practice, uh or specifically about something coming up for you in your practice, let me know.