Podcast #158 - What is Extreme?

The physical sequence is focused a bit more on backbending including some work on knees chest chin and related āsanas as well as forearmstanding and chin standing

Jivamukti Yoga Focus of the Month, July 2025 "What is Extreme?" by Jay Mac
https://jivamuktiyoga.com/fotm/what-is-extreme/

Follow me everywhere: @yogastickler

TRANSCRIPT:

We're going to start with, uh, Jaya Mata, Kali, Durgas, jaya is, like, hooray. Victory! Mata means mother. We'll get into that later. And then, uh, the one you might, depending on your familiarity, the one that might be a little bit of a tongue. Twister is jagadambe. Jagatabme mother of the Earth, mother of the universe.

06:19

And then ma, which is mother again. So, yeah, mother protector of the universe, yeah.

06:32

So, we'll go back and forth a few times.

Jaya Mata Kali Durga
Jaya Mata Kali Durga
Jagadambe Ma, Jagadambe Ma, Jagatambe Ma

Jagadambe Ma, Jagadambe Ma, Jagatambe Ma

11:18

Do you remember, um, you remember the first time you were chanted in a yoga class? Or if this is your first yoga class, maybe it was just now. Do you remember? Don't remember, you've just been doing it so long. Can't remember, it's just a part of you now. Yeah.

11:36

I, I remember. I remember my first, uh, class that you moved to my first ever class. I walked in. I even remember that we were chanting to Shiva, and I didn't know what that meant or what we were doing. But all I remember is that it felt really good to sing.

11:55

And even though I felt I was, like, huh, I feel. Vulnerable. I feel like I'm not sure what we're chanting about, or if I should be chanting or how you know, I felt all these complicated things, um. But at the same time, I was like, wow, because when you live in New York City, as long as I have?

12:16

You know, there are very few opportunities to sing, right? There's, you know, maybe the shower, but if you have roommates, no? You don't have a chance to say really in the car while you're driving because most of us don't have a car don't drive, you know? Um, I think that's one of the reasons my favorite hobby is karaoke.

12:38

But it, but it is interesting, um, to think about the things that are so natural to us. I mean, music making is my opinion. The most universally human activity we make music in every age in every part of the world in every way together as. Community, right? It's like a together thing, though, usually.

13:02

And, um, and like, here, we're used to. Just, like, okay, it's something like. Celine Dion does, and right, not the rest of us. So, it feels a little bit, um, extreme, or strange to suddenly. Making music in a younger class together, right? It's a different thing. Okay, uh, oh, wait before you come forward up to answer these.

13:26

One more thing? Didn't plan to talk about music for so long, but Manos is here, so we have to. Um, can you without moving without changing a thing? Can you feel your hands right now? Can you just don't change? I said, don't change. Can you just feel feel the position of your hands, maybe what they're touching and interacting with maybe the temperature?

13:51

Depending so much difference between the temperature of the room and the body temperature, but? I digress. Okay, now squeeze your hands really, really hard into two fists. Make two a himsick fists to poncha you with no, but I'm kidding. Poncha means five in Sanskrit. It was a we were making a joke earlier in the class.

14:13

Don't don't punch at anyone. Okay, make, make your make two squeeze squeeze harder, squeeze harder, squeeze harder, and then do the exact opposite. Stretch your fingers, stretch your fingers as stretchy as you can stretch them and widen the fingers so you can even feel like the skin of the webbing between your fingers pulling.

14:37

Can you feel your hands? Yeah, right? Um, so it's interesting because a lot of times in yoga practice, we're we're in. Oftentimes, either instructing or practicing sort of extreme movements, either. We're going to create big contractions, right, big, squeezing movements. Big, uh, you know, energetic movements, or we're creating like big stretching movements.

14:59

But the idea is that somewhere between experiencing those extremes of what the body can do, then suddenly I can feel whatever you want to call this, like. Aliveness presence that I can feel sort of the nervous system and the pulsation of blood through the through the hands, right? But it's very hard to describe that as a yoga teacher, it's very hard to be like, okay.

15:29

Now, just feel the aliveness of your physical body. So, so oftentimes, we're using these sort of extreme states to sort of bring about this sense of presence and aliveness in our bodies. Yeah, okay, come on forward to hands and knees. Onward facing dog. Hi, oh my goodness, everyone's come out of the woodwork today.

15:59

Yeah, yeah, um. What is that? What does that phrase mean come out of the woodwork? All right, I have to do. Oh yeah, I'm gonna have to do a little research on the origins of that particular idiomatic expression. Anyway, downward dog. Do you do you remember? So, for those of you that, remember your first yoga class, maybe you do, maybe you don't.

16:26

Do you remember the sort of physical practice of it? Do you remember the physicality of it? Yeah. A little bit. I remember certain sort of certain flashes of it. Like, like, I remember my first Hands-On assist actually. Interestingly, yeah, I was in seated spinal twist and everything, yeah. Here Comes trouble.

16:51

Do you remember the day after your first yoga class ever? Me, neither. But, but I'm assuming it felt pretty intense. Come forward into a plank pose. Bring the shoulders forward over the wrist, lower the knees down to the floor, but don't move the knees. Yeah, touch the knees all the way down, but then don't move the knees.

17:16

The knees are okay, right where they are, even though they feel like they're a little too far back and then Arch the back. Look up at the ceiling like you're taking, uh, the cow part of the towel and then exhale round the back leg down towards the knees. Inhale Arch the back, looking up.

17:37

Around the back, looking down at the knees. Inhale, Arch, the back look up, and then, as you exhale, dive the chest all the way to the floor between the hands pause there. The hips are still lifting up. Pause there as you push into your hands. Try to lift back up to hands and knees.

17:57

The part is part of the whole class, probably. And exhale. Touch the chest down to the floor between the hands. Good inhale. Lift back up to hands and knees. Whoa! Hello, good morning. Hey. And exhale. Touch the chest down to the floor between the hands. Okay, now point the toes slide forward into Cobra.

18:29

And exhale. Release your forehead down for a moment forehead to the floor. Point the toes straight back, just so the toes are not turning in or out. Keep the head down for a moment. Lift those hands up one inch off the floor. Squeeze the elbows towards each other's to use the shoulder blades towards each other and then exhale.

18:50

Release the hips back down to where they were touching. Squeeze the elbow towards each other, squeeze the shoulder blades towards each other, and release the hands down one more time. Lift the hands up, hands up head's still down, I know it's so weird. Keep the head of the chest lifting.

19:15

Just lift the, uh, to keep the hands in the chest lifting. Lift the head to match down. That's it. Now, place the hands down tuck the toes under move all the way back bend knees into the downward facing up inhale. Come forward into a plank. Or halfway down each other on that.

19:38

Inhale upward facing dog exhale downward. Facing now, walk the feet forward towards the hands and fold forward over the legs.

19:55

So? The reason I can deduce that the day after the first year of the class. I was pretty sore is. Sometime in 2019, I I took some Kung Fu classes and the day after my first time was last. I, I swear I couldn't even put my own foot in my shoe.

20:19

I had to like lift my leg up and put it in my own shoe because I was so sore from doing something so completely different than what my body was used to, even though I practiced yoga all the time, right? So I'm assuming maybe my first yoga class was something like that, like it felt pretty intense afterwards.

20:39

Well. Like the width of the matter, so it's more or less depending on the length of your leg is bent into the knees coming into a deep squatting position in the hands together at the center of the chest. But of course, if you don't want it to just? Don't want it to be like that all the time.

20:59

Like, yes, soreness. Is that sign of sort of like growth and like moving in the New Direction and moving it, and you say so, things that were like that all the time. It would be unsustainable, right? You can't have it be like it all the time. Instead, when it happens is, as we become more established in our practice more grounded in our practice that I decided to extreme difference isn't as.

21:33

Be in the direction you want to go. Yes. The hands down to the floor, raise the hips, are going to fold forward over the legs, bring the feet halfway closer together, arms behind the back legs, the fingers together into one piece with your inhale, bend your knees over your chest, look forward.

21:52

Key reaching the arms as motion away from the back as possible. Exhale full forward and hostel inhale. Bend the knees, open the chest, look for exhale. Step into the legs at any forward. Yeah, inhale. Bend the knees, fold in the chest, exhale extended, and one more inhale, then exhale, exhaling hands on your waist, lift all the way upright Twisted position, reach the arms up overhead, classical inhale, reach your knuckles.

22:33

Keep eye up to this. Feel like straight the elbows a little bit more?

22:47

All the way up to Center exhale left side. Inhale lift up to Center exhale racing. Inhale, lift up to Center, release the arms, legs, and feet together. Exhale. Inhale reach the arms all the way up. Overhead hands pressed together. Look up. Exhale, fold forward hands to the forward side.

23:14

Inhale. Look forward to through here. Exhale, hop, step, or walk back. Shut the hook again. Video awkward facing them. Exhale downward facing dog inhale. Exhale. Exhale. Exhale three. Exhale, pull inhale. Exhale bends the knees inhale, help her step forward feet to hands exhale, fold inhale, stand up, reach the arms all the way up.

24:05

Smell really stones again. Inhale knee chuckles. Still fold all the way forward inhale prepare. Exhale half stepper, walk back chest, little down. Inhale, foreign exhale, and home inhale. Exhale. Inhale. Exhale. Exhale three turn point.

24:47

Exhale. Inhale. Exhale, Bend the knees. We've got an elevator, roll your breath, inhale hover, step forward knee to hands, exhale, fold forward, inhale, reach the arms all the way up overhead. Exhale release the arms inhale. Look at those recharge up an arch back. Exhale bend knees, swing arms behind lace hands together and hold hard inhale.

25:17

Hands down, step the right foot back to Lunge. Look forward. Exhale. Step all the way back. Downward facing dog inhale forward to plank exhale chair around one inhale upward facing dog. Exhale down, breathing down inhale plank, exhale knees, chest, and chin to the floor. Inhale slide forward, Cobra exhale.

25:43

Tuck the toes come through bend. Knees extend the legs downward up. Inhale right foot steps forward. Exhale left foot foot.

26:02

Other and fold inhale hands down, left foot steps back, exhale out hook, and push with us down. We're done inhale to plank, exhale gently down. Upward, facing exhale downward, facing inhale to plank exhale knees chest, two to the floor. Inhale slide forward exhale seat to heels, extend the legs out of the pushing us inhale left foot steps forward.

26:35

Exhale right foot next to left foot, fold forward, and inhale, then peace. Hook thumbs, reach up, archive exhale, stand up, and release the arms. I know and just want to keep going with that one too inhale Bend the knees. It has a certain momentum to it. You know, exhale hands to the floor full forward inhale lift at a chest.

27:00

Exhale how stepper walk that cheddar again. Inhale onward facing.

27:15

Exhale hands to the floor. Step back slowly, lowerly inhale. Pull forward. Exhale, lift up and back. Your left foot forward. Reach out Warrior one. Have a cat that has the same exhale hands to the floor. Step towards the head inhale upward dog exhale downward doggie can stay here, or we'll do one more in each side and heel raise foot forward or your arm.

27:49

Your hands to the floor, shut down, inhale forward, the rotations. Real artificial is not in the young left, but if you're dressing up one. Exhale, uh, breathe it. Breathe out, bend the knees, look forward. Inhale hover step feet to hands. Exhale forward inhale, bend the knees, reach the arms up into the test.

28:26

Seal, stand up, and release the arms separated hands on your waist. Inhale lift of the chest, Arch high exhale. Fold all the way forward. Reach your head. Let's do something a little different today. Onto your big toe, but you're not limited to the regular old grip that we usually do.

28:47

Hold on to your big toe in a way that you can lift your big toe as high of the wave before you possibly can, but keep the knuckle of the big toe down lift, higher lift way higher, like, try to get the very, very tip of the toad face all the way up to the ceiling.

29:03

If possible, hold hold, hold hold. That's right.

29:10

Going to the four other toes with your hands. Yeah, any grip you choose, but relax the big toe down. That's the hardest part. They relax the big toe down. Should I let the other four toes of each foot is high up as you possibly can pull only your toes?

29:24

Yeah, oh, there you go. Release that, and then five more breaths. Whatever grip you want to take, so you want to go back to the regular piece side fingers grip or slide Palms at any kind of the whole ankles or make up a new one. Yeah, that goes down to breathe into the backs of the legs.

29:46

Free. That's it. Relax your teeth. Yeah, I know, inhale, look forward. Exhale hands on your waist inhale to stand all the way upright exhale feet and legs together arms alongside the body inhale, Bend the knees, reach the arms up into katasana chair foot. The floor. One, inhale, prepare, look forward.

30:19

Exhale. Check the line up in your upper facing exhale downward facing inhale. Step the right foot forward. Try the left heel down. Reach up Warrior ones. Let's press the hands together, even if you usually do something else. You could even interlock. Yeah, you can leave it along the three other figures other than the pointer finger in the top reach and the point fingers Bend the right knee a little bit more deeply.

30:53

And yeah, turn left arm and a little bit more forward to lift the head and the chest, the arms, even the eyes. Try to look up again.

31:07

Exhale open hips and arms to the side. Both legs stay straightened. Look at your back foot angle, the toes a little bit towards you and then reach into triconasana triangle, right hand down left arm. Okay, both legs still straight, one straight line with the arms two. The right hip crease back and downloaded, except for Jade.

31:30

Jade, you go easy. Yeah.

31:36

Inhale lift all the way up. Exhale back into the right knees. Your adjustment go a little longer with the feet. So, who's in the little corner apart from one another, then a little bit more daisy into the right knees. And that's it. Sure, arms lengthen the arms. Exhale Bend raise right hand outside of right foot left arm reaches over the left ear extended side handle.

32:11

Push the rightly against the radar. Turn the chest four and more towards the side of your face. You can take strong and straight bad way. Stretch your left arm just a little bit longer. I inhale both hands to the floor, either go back to downward all your weight there or go through playing each other around guys.

32:36

Knee is downward facing inhale. Step the left foot forward your address. No one or your body? The hands together. You leave it interlace, the three. The three additional figures additional fingers that doesn't make any sense. Point your fingers out to the ceiling point, your fingers extending, that's it. Bend to the front, knee more and more, more and more.

33:06

Sit a little lower so you can lift the head, chest, and even the eyes up. With your inhale, straighten the left leg, exhale open hips and arms to the side, reach along to the left side, adjust the back foot, and then place the left hand on for treatment. Relax and spread the toes.

33:35

Pull the left hip back and down towards the right heel. You inhale to stand all along. Exhale down. Your adjustment to Warrior Two? Warrior Two. First, I know we're all very anxious to get attentions. Me too. Remember, remember that idea that like to feel the extent of the arms you could scratch the fingers out to their dream where you can make a little contraction like the difference in the class in order to feel every cell muscle tissue of the body.

34:11

It illustrate the left foot exhale that is the left. Place the left hand outside the left foot. Reach the right arm, all your radius, and it's meaningful.

34:28

It's fine already. My inhale both hands down to the floor, either step up to down the dog and lay there, or even more Channel about up or down leaning in downward step the right foot forward between the hands, but don't change the back foot. That heel lift and reach the hearts all the way up highly in line.

34:59

Exhale and breath out there. Organize the heart, straighten the elbows, open up the Palms, the hands stretch your fingers, inhale straighten the right leg exhale. Bend your right knee. Yeah, inhale. Straighten. Lift the back heel up a little bit. Exhale. Inhale strength. Now, exhale Bend. Both knees bring the left knee to just barely hover, just like one centimeter above the floor as close before.

35:29

As you can get without itching now. Yes, hold the navel in and up. No extend bowls. Let's reach up, lift the back heel a little higher, exhale the upper body back, lean back head, chest, and arms back, any amount, a little amount, or a lot amount. A dryer, the left hand, to be more forward in front of the left or the forearm.

35:54

Nice inhale the tent, chest and arms to the center. Exhale good and throwing up inhale hands to the floor or blocked. Keep the back foot where it is now, except you can't have luck because Rio has them up exhale. Structuring the pregnant leg don't change the back foot, not yet.

36:15

Even if it's your habit, especially if it's your habit to do so, inhale bend, the right knee, look forward. Exhale straighten the front leg and fold forward one more like that inhale bending. Look forward. Exhale extended pull. Now, keep the feet the same for now. Uh, try to keep.

36:47

Push the left foot back against the resistance of the stigma, so it's almost as if you're pushing the knee further, apart from one another. Except nothing is actually moving. Any old guns and ready. Now, let's need the back foot in a small step closer. You can anchor that back, heel down, and then straighten both legs.

37:09

Uh, yeah, lift the head in the chest. Look forward. Flex the right foot, so you're just on the right heel, and then fold forward again. Yeah, hands could be unblocked still. Yep, four floor, yeah, perfect. So. Pretend you're trying to pull the radio back against the resistance of this, okay, right foot to the floor.

37:39

Now, we're gonna do something a little different, so bend the back knee, bend the bag knee, and carry the hips back, even if the back heel has to lift a little bit. That's okay. I made up this variation, so you can't possibly do it wrong. There's so, therefore. Stream and then to curious back and backing back more and more and more.

38:07

Yeah, don't worry, you know? Straight, bold place. Bend the thread knee. Look forward like this. Exhale chin around. Exhale to help the bridge up inhale left footsteps forward to keep it up. Cause their feet to keep the same. When you're inhale, lift the arms up. I smell, stay there straight down the elbows, just fingers before you even feel the palms.

38:43

They have you stretching, yeah. Exhale to bench. Try to coordinate with breath, inhale, extend, extend, extend exhale, bent. Inhale extend this time. Exhale bend both knees, hover the rainy one millimeter away from the floor, draw the navel in a nut, keep stretching the arms, and most importantly, we'll get the plastic, which is a voices.

39:16

Okay, inhale straight. Both legs lift the back heel a little higher. Roll the racket a little more forward and then leave the upper body back. Any amount a little or a medium amount or a lava eyes forward will help with the balance. If you want to challenge the bowels, you can lift the eyes more upwards.

39:41

Bend the left. To the floor or a window that you like to have blocks into the hands. Place them now keep the heat the same for now. Resist adjusting the feet exhale. Extend through the front leg. Know that and trying to look for when exhale, extend, hold one more like that inhale, Bend, and look forward.

40:05

Exhale, extend folding forwards, stay there. Energize the legs, particularly the upper leg, from the kneecap to the root of the tribal, and then push the left foot forward and down against the floor. Every time you're pushing your right foot back against the resistance of the foot. Bend the left knee.

40:28

Sneak the back foot in a small step closer. Anchor the back, heel down exhale, extend the front leg. Now, lift the head in the chest, lift the left foot, the toes ball with the foot away from those floors, so you're just on the left heel and exhale fold forward.

40:45

Yeah, so just the heels just the heel because we knees and pull the right hand back back. Jay Valencia down into the floor. Pretend you're driving and left your back against the resistance just again. Okay, left foot to the floor. Now, Bend the back the back piece, so front brake stays extended front leg.

41:11

He is trying to straighten more and more. The foot stays on the floor now, and you're carrying both hips back and back and back and back. Yeah.

41:31

Inhale upward down. Exhale downward down. Step the right foot forward between the hands. Lower the right knee down, left knees don't hurt. Reach both are in the side. Right arm down alongside the body, left fingertips reaching up and upward or to the ceiling, and then exhale, turning it into a side Bend.

41:59

Whichever directly from my teeth. Left hand behind your head. Yeah, we'll kind of pull out on the back of your, uh, opposite foot in the back of your skull, and then see if you could sort of reach from the left, armpit up to the tip of the elbow, reach more and more, and then, as you let go of the back of your head, reach the left arm, maybe a little bit further than we did at first.

42:27

Transformation. And still hands together. Twist to the right side, the left of her arms and right leg. Top of the left toes under lift the left knee up away from the floor. Stand a spinal twist. With each exhale, moving the hands closer and closer to the center of the chest.

42:53

And inhale both hands to the floor. Exhale inhale, lift the left leg up, standing slips, push up the left toes, and hold forward. Hands could be on the floor or hands could be on blocks, point the leg toes. Try a triplet, the right toes, all fine toes away from the floor with the ball, and then still pressing down and try to even out the weight between the pinky toe and toes side of the hood, and then try to keep that the same even as you spread and run onto the toes down.

43:32

We have trans Center the round. We have a front and center of the left if you can free up your right hand. Bring your right thumb into your hip grease and lift your increase up towards the ceiling up and up and up, and maybe a little back but mostly up.

43:51

Look forward both hands on the floor. Exhale spiral all the way to a seated spinal twist. Let me crosses the point. Inhale left arm reaches out exhale. Twist to the right side and pull the way over the right string. She said both sides of the butt down on the floor, right, and left body will be pressing down left.

44:17

Up taller and taller than this shirt.

44:23

Can you inhale turn to face forward? Seal countries. Inhale, turn to face forward. Swing the right leg all the way around behind. Tuck the right toes under. Lift the left leg up and back down dog slits. Like the left foot, turn the left hip down to face the floor so your leg is straight from this variation of downward slit.

44:56

Our foot is flexing, push all the cows. It's so hard into the core. It's almost like you're trying to put your footprint on the back of the foot. Forwarded to applying option to keep that left foot onto the floor. Both legs straight exhale chaturanga. Upward job. That's what you need the floor and just feel downward facing.

45:19

Didn't know left or the world. As you know where you need to engage a large screenshot, exhale left arm down long side, the body inhale reach the right fingertips longer and longer, then exhale. Take it into a side event. Yeah, and then, yeah, right hand can go behind the head.

45:39

I like to even use my fingertips to sort of pull on the back of my skull. The imagine you're trying to lengthen from your right armpit up to the tip of the elbow and then see if that can help you lengthen a little bit more into your side Bend and then stretch the arm out again.

45:59

Inhale both arms, reaching all the way up overhead. Exhale hands to prayer. Twist to the left side, standing spinal twist. Option two, tuck the right toes and literally knee away from the floor one. Yeah, straighten the back leg more and like to shoulders, rolling back and down. Just over the spine, so crowded him going Steve direction as the rest of the appointment is coming down.

46:28

Inhale both counts down. Exhale, inhale, push off the right toes to lift up standing splits. Exhale, fold forward. So, lift up all five left toes. All five toes. Try to find me. You can already notice like which side of the foot you're more weighted on? Will it bring more weight into the pinky toe size of the foot.

46:57

Did you know it was the picky, just not just exactly because I did okay, and then I spin toes and spread the toast down. Lift up through the knee, have to activate the process. If you could forget the left hand, bring the left arm into the left hip crease.

47:15

Up and up and up, and a little bit back when we'll sleep up. Exhale spiral all the way out. See the toilet as a preparation, creating put out the ways and evenly on both sides. Inhale, reach the way down and exhale to twist.

47:40

So, yeah, yeah. Inhale, turn the face front. Exhale to another twist. Inhale, turn the face around, swing the left leg all the way around behind the back, tuck the left toes on, stick the right leg up and down dog splits. Cause their Flex the right foot, straight right leg, and then even turn the front of the radiant more to face down towards the.

48:15

Push both hands forward and down so much that it's like you're trying to reach your right footprint more and more back towards the back of the room, yeah, and then inhale forward into a plank option to keep your leg toes off the exhale chin runa.

48:34

Exhale downward facing.

48:41

Bring the knees to the floor. Bring those forearms and elbows down to the floor. For its parallel Palms, we have spreading fingers spread, then reach the left leg back, point the left toes, and bring the top of the left foot down to touch the floor. Now, as you start to lift the left leg up notice, there's going to be a moment where the left hip tries to open to the side.

49:12

Don't do it. You make that not happen, right? You could even think of lifting the new seam of the thigh and an inner foot and the big toe side of the foot higher and then bring the foot all the way back down the touch again. Lift up. Try to feel for that moment where the hip is gonna open and don't let it be exactly again.

49:33

Try and think of into the inner leg inner leg moron. Yes, that's it, helping it. And then go to the floor.

49:44

Exhale. Inhale lift lift the inner leg, lift the inner leg lift higher. You can do it. Yes, exhale. And then exhale left knee to the floor beside the right knee. Let's do the other side stretch the right leg back, sitting the right leg, right toes, point, right foot, touches the floor already.

50:08

Try to feel that you're right on the middle of the top of your foot, so you're not rolling towards the big toe side or big toe side, and then keep that positioning of the leg, even as you lift up. Try not to open the hip out or roll the leg out.

50:23

Yeah, and then bring the foot all the way down together, and then lift and lift to lift the inner leg inner leg. Yeah, and then slowly lower.

50:52

When you're done with your three five total, both these to the floor, tuck the toes under, lift the knees up, extend the legs. Tip each other toes a little bit closer in extend the left leg back point. The left toes top of the left foot on the floor, so it's getting started same starting.

51:13

Yeah, now you could practice just the same way lifting and lowering the leg, trying not to open the hip out. Or you can add a hawk to it, but This on that element of, like, not letting the hip open to the side so much. Or just doing it, doing a little bit more conscientious this in that direction.

51:36

Yeah.

51:51

If you've been doing it with the left leg up, go ahead and switch legs and work on that other leg for a little while. Don't worry, there's only like four hours. It's really fun.

52:18

Do you need a few more moments before I'm standing practice? Feel free to have them. Feel free to explore it otherwise. When you're like, totally over it and it's downward time. With. Unfortunately, exhale to around inhale up where you single exhale downward heels away down inhale to play exhale knees, chest chin to the floor, inhale slide more to pull up exhale.

52:58

Release the forehead down. Bring arms behind about lace, the fingers together into one fist, and stretch the arms good. Uh, so again feel for the feet. If you want to be parallel and try to have the heat really centered, so not going more towards the big equal side of the foot, for example, and then lift up.

53:21

You had just an arms shalabasana pressing down into the feet to lift higher and higher.

53:37

I slowly release down. Place the hands either side of the chest. Inhale upward facing downward. Back seal downward facing document. Inhale to play. Exhale lower the knees just and chin to the floor. Now, pause there. See if you can sneak the knees, like one more centimeter in, so your hiking, the hips, a little bit higher, draw the nails in and up.

54:08

So you're probably need some support from the front of the waist, you can either keep the hands here or requires behind your body and drop and mask together, stretching the arms away from the back one, yes.

54:26

Exhale three inhale? Exhale. Four inhale. Exhale hands to the floor, inhale slide, or exhale. Release the forehead down hands either side of your chest. Inhale upward thumb. Exhale downward facing dog. Okay, now. Bring your knees down to touch the floor. Extend the left leg up and back behind you.

55:01

Pounds on the floor, so you're in hands and knees. Three points position touch the chest to the floor between the hands. It's even lift the left leg a little bit higher. Lift back up to hands and knee back up to three points. That's it. Tuck the right toes under.

55:18

Lower the chest down to the floor, left leg lifts higher. See if you could lift the rain knee up and then two. Take a little hop with the right foot towards the chin stand. Lift up. Yeah, you can do it. Yeah. Us to the floor. Lift the left leg higher and higher and higher.

55:37

Go ahead. Squeeze the right leg up to need it again. Okay, all right, another day, another day. Okay. Okay, I'm gonna try it. Okay? People this week. Well, that's very import.

56:01

Here it is. Okay, let's find out all right. We are gonna do the other side, because that's how we go to teachers. Roll comes to your hands in these position. Extend the right leg up and left. Lower the chest down to the floor between the hands. Lift the right leg higher and then lift back into hands and knee.

56:30

Make sure your right toes are tucked under, lower the chest all the way to the floor, then lift the right knee up. And let's continue to lift up into a chin standard, take a little pop, take a little day deep lightning pop foot into you. Did your little break up?

56:53

Okay, come on down, we're done.

57:04

Down above everyone, because whatever you feel like it. Okay with your inhale. Come on forward to open mind, exhale lower all the way into the floor, Bend both knees, reach back the catch, holding the ankles. Lived up. Don, you're awesome of both.

57:43

Exhale release.

57:51

Again, like that, bend both of these. Reach that catch hold of the ankles. And inhale, lift down down, drastness every time. Two.

58:20

Place the hands either side of the chest. Inhale up, we're done. Exhale, go back down, inhale to plank exhale, touch the knees to chest and chin into the floor again. Pause here. Sneeze and knees are the other two eater closer to the hips height higher up and again draw the knee in and out to your finding some towards in the front body.

58:48

Okay, now. Live the lesson off the floor. See if you reach back with one hand to catch a hold of the left foot, because just keeping one hand on the board first, and then if you can catch the ballots, maybe you reach back on the second hand to catch hold of the ankle.

59:10

I look at it, I will. Yes. Okay, release that let's do this side before it's too big. Okay, yeah, that's fine. That's fine, even even if you slid the the hips to the floor. Just scoop the scoop the knees in a little bit. Yeah, lift the right knee up.

59:39

I would suggest keeping one hand on the floor at first. Reach back with one hand. See, you catch the ankle, and if you've got the balance. Go ahead and reach back in just a second hand. Yes, yes, we'll do it. I got you. Oh yeah, yes. And then release the forehead down.

01:00:17

Roll all the way over onto the back.

01:00:30

Plays the feet flat onto the floor. Lift the hips up. Interlock the hands behind the back into one fist.

01:00:59

I've just been afford the snack time. Do you wish there were more sanitized? Okay, separate the heads. Release the back down to the floor. Snacks and naps ready? Yes, please. Okay? Um, so you can repeat the same one, otherwise we're moving into word right under us. That whole, we want to place the hands on before every side of the head.

01:01:30

Your lift up! Either that you go for it. Yeah. Yes. Chin to the chest come on down, uh, so we're going to take two more back ends up to you. You could take two more Wheels. Two point out the wheels one and one, uh, five breaths each. You count your rest, go down in between, go for it.

01:02:55

Take your time to rush.

01:03:04

No brush taking the time to do what you need to do when you are finished. You can hug your knees into your chest.

01:03:40

Knees to the left side. Oh, I'm sorry, my tail is finished.

01:04:25

Knees into the chest. So, the other way is over to the right side.

01:04:46

You?

01:05:04

These are all ripped to the center. Come on up to a seated position. You can turn around to face the front again. And sit upright, straighten the legs. Forward out in front of you. Reach forwardenasana seated forward fold.

01:05:53

Folks familiar with this European philosopher, living all the hunt. He's a philosopher who, um, sort of, posed this way of of. It's an attempt to assess our actions, and just like we learn about our sort of moral stance on things, right, he, he poses. He poses this statement, he says.

01:06:25

Act as if. Everything you do. How does it? Your actions should become universal law. So, like? If I? Go. If I run over and kick jewels in The Shins, then I have to sort of think through, like, what? What does it look like? What does the world look like, where everyone?

01:06:52

Just out of like randomly goes over and keeps each other into shins all the time.

01:07:01

Flip side. Like, it kind of It kind of brings us around to this idea of, you know, not only do unto others what you have them do with you, but do not do unto others that you would not have into it. You know, it's not a perfect moral system, but it is a way of sort of taking.

01:07:24

One microcosm. Any one sort of flat word or action and investigating, like taking it to the extreme if you will of what would happen if sort of everyone acted in such a situation. And it's not so much. Um. It's more of a practice of investigating our own beliefs and coming to find out sort of who, who am I and what do I believe?

01:07:54

What do I stand for?

01:08:05

If you would like a little more time here? Go ahead, take the time you want. Uh, when you're ready, come up into shoulder stand or vippery decorani. Jane now would be a good time to lay on your back and put a block under you, yeah.

01:08:28

I'm psychic, you see? You knew I would be here. I knew he would be ready, okay, and then straighten both legs out heels on the floor. Yeah. Now, even here. Like, activate the legs a little bit, so it's as if you're pushing the heat. Yes, yeah, yeah. Pushing the heels slightly farther away from you on the sticky mat and then let the heels kind of get caught against the sticky mat.

01:08:53

Could relax the legs a little, but try to let the stickiness of the sticky mat keep you there. Yeah.

01:09:17

Or have folks heard of, um? The term thought, terminating cliches. Thought terminated cliche no? Okay, no. The phrase is used to describe statements that kind of. Prevent further investigation, like, like cliches, that sort of mean well, but they don't really mean anything like it is what it is or.

01:09:50

Yeah, no, that's an idiomatic expression. I'm going to look it up, and I'm going to report that I know language nerd, and I'm going to find out, um, or like, it's always darkest before the dawn, right? Things that are sort of meant to kind of shut down like more critical.

01:10:08

Thinking about any situation? From my observation. Instagram is full of them. Right, you hear people repeat things like? It costs nothing to be kind. Yeah, it does. Yeah, if I, if I want to truly act in a kind way, it does cost, effort and resources and care and time, and it should.

01:10:42

But that statement, it should cost nothing. Kind of using the unit kind of cuts off the pre-level thinking purpose. All right. What was another one I was checking on that on the chain this morning? Oh, oh, this one gets under my skin.

01:11:06

What does it say to say like? You don't owe anyone anything you don't know. Anyone anything which I get it, and you know, to some extent, it is important to investigate, having, you know, healthy boundaries and healthy sense of self, and, and to the extent that that's helpful for people crying.

01:11:27

But we do. We live it as a society where we are, you know, our dirty existence is, you know, reliant on everyone else as well. So, so anyway, these statements are only did us so far. And, uh, I guess.

01:11:48

To tie it up into cot. Is? If you take, and you see an Instagram statement try, try taking it all the way to its extreme and see what the result is right. If you sort of push that statement, kindness shouldn't cause anything to her all the way to. For this possibilities, you haven't realized it falls apart.

01:12:11

Quite, you know, quite readily. So, in that way, we can kind of use the extremes of a position in order to narrow in on what we actually believe in. If you're still in shoulder stand? Come into the cloud and snow.

01:13:02

If you're in clouds start to roll out of? So?

01:13:22

If you were practicing shoulder stand plow, come into fish.

01:13:49

Fish chin to the chest. And release down, setting up. For and coming into shavasana?

01:14:33

There we go.

01:15:07

There we go.

01:18:37

I wish.

01:20:56

English.

01:22:41

Know is?

01:23:14

There we go. Wish.

01:25:16

Take a moment to move for a stretch.

01:25:31

And take your time to have to see a position.

01:25:49

Received her meditation. Practice.

01:26:03

And your attention. Your attention to your literal physical seat. The parts of you that are touching the floor and cushions, so feel the buttocks. We're using.

01:26:20

Fronts of the legs, the shins, feet, toes. Whatever parts of you are in contact with the Earth. Feel all those points simultaneously. Almost like you could say a meditation footprint.

01:26:40

From that connection to the Earth. Then grow a little bit taller.

01:26:48

Visualize the crown of the head opening towards the sky.

01:26:58

Wherever it is. That you usually locate your mind. Wherever it is that you? Think of your mind as being behind the eyes behind bread. I just remember what you could drop the Mind down into the body. Turn the light down into the body.

01:27:22

Audio on Earth. Mind in the body. Tension on the breath. Tension is open. Natural. Relaxed.

01:27:56

Time, the attention goes. Feel the body on Earth.

01:28:11

Intention of the breath.

01:29:16

Do a little bit of the. The current exercise of, like, if you could make one thing.

01:29:29

There's one thing that's just Universal to everyone.

01:29:41

And dedicating our efforts to the happiness and freedom for all beings.

01:30:02

Peace for all beings.

01:30:34

One. Thanks so much for making the time and effort to be here in front of a very, very hard work in your sense of humans always. Most of your day. Rest of the weekend. As always, if you have any questions at all about your practice, specifically, it was something we did in class today.

01:30:50

Let me know here and we'll see you next time. If you did borrow 100s, you can use the spray bottles if the doctors in the room just bring it done and then pay it over these, um.

01:31:07

Hi, I know it signing on, and then it took me 30 minutes. No, actually, right? When we sat down, I was, like, uh, the good old days, and I know why you scorpion have never mind just with food here other than I have cleaners.

01:31:35

But you, but you used to do that to us right over here, you know, like over, but over it? Yeah, so I got the dog over Thanksgiving. I haven't always had a tattoo. They're at the office. Like, certainly, I'm not the kids. Oh yeah, okay, do not remember her.

01:32:03

The other one. Amazing! It's so beautiful, like! This is just perfect to just have it. Thank you and do you live by myself? I didn't try that, but you know, I had to take a train to the best. It's like, I've been trying to do something out of college right now, so it's especially and unbelievable.

01:32:27

Um, it's like nowhere it came in the studio with this platforming meat. And yeah, so it is about as it were, as again it was challenging, but I enjoyed it. Oh, yes, you should come there. We go, it's so beautiful.

01:33:05

It. Now, we have to do this. You should, um. You should try to come, so Martina is visiting from Germany and also Jewels who was here. They're visiting just for a few weeks. He's just really trying to take their classes, came to the schedule. Yeah, yeah, Sundays are just a little slower.

01:33:31

Yeah, cuz I think people do. Oh yeah. I'm speaking from my crop shop. Um, send me your number if I can. I usually try not to reach agency on Mondays, but if I have to go in any way, I'm just being okay.

01:34:08

Yeah. Remember, I was showing up with Germany. Yeah, because you were both in class, so I was like, let me show off my wonderful Germans. I think we also connected on Facebook. Yeah, but yeah, Karina used to practice at, um, Union Square, a lunge, and then, um, now. This is Frankfur.

01:34:38

Yeah, is that, right? Yeah, yeah.

01:34:44

Just, you know, morning, I'm teaching here about social teachers. Actually, it's a great location. See, is it? Oh, it's crazy. Yeah. And it's very small. It's like a third is just. So it's closer than you can get great. But yeah, all the yeah.

01:35:31

I'll Se.

01:35:54

Over there there. Okay, okay.

01:36:25

Yeah, they have sunset again.

01:36:47

Oh gosh.