Podcast #164 - The Power of Suggestion
"The Potential of Knowledge" can be read in full here:
https://jivamuktiyoga.com/fotm/the-potential-of-knowledge/
The focus of the asana sequence hamstrings and handstands!
The playlist I was using for this class is here: https://open.spotify.com/playlist/6t9eNssUCO7SUieC9tMFFW?si=4802b0839a044875
As always, please follow me on any socials - including patreon where i post a lot of things for free! @yogastickler
TRANSCIPT:
Also, the closer it gets to Lunar New Year. The more these guys practice their drum drumming stuff for for the the lion dances, and I kind of never know when the drumming is gonna happen, so it could happen.
05:49
Like, I kind of hear them, so it could happen now. Or it could happen in shavasana. Who knows, but they're doing their, like, spiritual practice. We're doing our spiritual practice. It's all a vibe, you know. Um. So, just do you know? Quite yeah, quite likely. It will happen like as we get into the latter half of February.
06:15
It's like, you know, probably gonna happen. Okay.
06:24
And it's so cool, sometimes, like, even before the sort of day of the big parade and celebration. Sometimes they'll come outside out here, and they'll practice it just right in front. And like one or two times, I like every all the students have left the class, and I've been the only one up here with, like, a bird's eye view of the of the whole, like process.
06:48
It's so cool. By the way, the. The like. Luna, the official Lunar New Year celebration part with all the parades and stuff, is on March 1st. I have to say, it's like one of my favorite things to do in the city. Like, I love wandering around and seeing all the celebrations and all the lions and all the confetti.
07:10
And like it's, it's just so it's like one of the few, like, very magical things that's like, still. Alive in New York City. So, yeah, if you're interested in that, that happens, um. But I think the official, I think, the actual like calendar. Date is early this year. I think it's like the 17th or something, so I think it's in a couple days.
07:37
Yeah. Anyway, all right, major digression. Let's get back to the point.
08:36
Where to sing to saraswati Saraswati has another name? Ah, Sharada, which means The Giver of wisdom. Wisdom, you'll hear both names in the chant.
09:04
Namastasye Mata Saraswati Sharada Devi
11:59
So The Giver of wisdom also, um? Also like? An important, uh, like an important figure for, like the beginning of learnings, like the beginning of an intellectual Pursuit or a beginning of of learning something new. So? You know, pretty good, pretty good for us. Um.
12:28
Suggestion. This is a this is just a small passage from a book by my teacher's teacher. Sri brahmananda saraswati. It's short. Suggestion is the most important force in the universe. Bear with me. Suggestion is the underlying and fundamental cause of all mental phenomena and is the powerful instrument of Enlightenment or samadhi.
13:04
The whole universe is nothing but suggestion. The world lives by it. The greatest power of nature is the power of suggestion. It is as old as nature and as powerful as nature. We are constantly moving every moment by our suggestion. First, we think. Then we do. First, we plan.
13:33
Then, we accomplish that plan. The newborn baby is not able to walk like a young child. It gives constant suggestion to its body. Through the. After one or two years, practice of suggestion and of trial, it becomes able to walk. Knowledge, or anything that we know has come to us through the power of suggestion.
14:04
In school, in college, and in University. We learn through the suggestion of our teachers. All newborn babies are ignorant. During their childhood teens and adult life, they develop themselves according to the suggestions they receive through external and internal surroundings. Through constant suggestion, the same child becomes master of their subject.
14:31
Any knowledge that we are acquiring at present or which we expect to acquire in the future will come to us through the power of suggestion. Even the knowledge that seems to be spontaneous to you is manifested to you by the power of suggestion. By Universal Mind by by Universal intelligence.
14:56
All knowledge was here before you and the universe were born, and it will remain here ever after. You and the universe are gone, and so will the great power of suggestion. You can see how often I've read just this page out of this book because it's flying out of the book.
15:16
Uh, to summarize. To summarize everything that we know we know from the patient's generosity and wisdom of. All teachers throughout our whole life. Even not, not just teachers teachers, but like parents, friends, uh. Sometimes romantic partners are teachers, sometimes sometimes, a stranger on the street is a is a teacher.
15:40
All of these people we've encountered our whole existence in this. Um, has contributed to what we know, like, our knowledge, our wisdom, right, and um. And then, that point he makes about even the spontaneous thoughts that we think we're having. So, like, even the creative thought, even my so-called, like, creative inspiration, it really, it really was born out of the like, fertile ground of everything.
16:09
I know it wasn't really spontaneous. It was actually the product of and birthed from all of that. That has come from all of the. Um, interconnected wisdom that has formed who I am and what I know, right? So let's come forward onto hands and knees, and we'll press back to a downward facing dog.
16:41
When I, when I really think about this? It, it puts me in. A state of of kind of awe. First of all. Because I think about all the great many people who have taught me things over the years, you know, someone taught me. How to tie my shoe? Someone taught me the alphabet.
17:05
Someone taught me. To play piano, someone taught me how to read, you know, someone taught me? Etc, etc, you can keep you can keep going in your mind. You can really just keep elaborating in your mind. I, I often think about the friend who taught me how to make cold brew like the good way, right?
17:28
Like, I make a, I make a really good cold brew, but even that. That was, like, my friend taught me the right way to make it how to make it the good way. Yeah.
17:41
Okay, come on forward to a plank. With your exhale, lower the knees, the chest, and the chin to the floor. Inhale slide forward into Cobra exhale. Tuck the toes sit all the way back towards the feet and then extend the legs downward dog. And what's amazing about that? Is that every single person?
18:04
That you learn something from learned it from someone else who learned it from someone else who learned it from someone else as well. So, it like just having this thought of connecting to teachers. Kind of. Potentially puts us in in this space of like feeling our interconnectedness, feeling our sort of infinite interconnectedness with all beings past, present, and future.
18:30
Inhale, come forward into a plank. Exhale lower chaturanga. Inhale upward dog exhale downward facing dog. Take your left foot and kind of hook it behind your right ankle. Um, just took it in behind the ankle. In situate like, you can bend the left knee a little bit. The left knee keep the right leg straight.
18:53
The right leg stays straight. The foot that's behind the ankle, just let it Bend, such that the weight of the left leg is kind of helping to push your right heel more down towards the floor. Okay, switch the feet so left foot on the floor, right foot kind of hooks behind the ankle or calf, and then let the weight of the leg again, kind of push the heel down down down in the direction of the floor.
19:29
And then replace both feet. Walk the feet forward towards the hands and fold forward over the legs. And then there's this way in which, as I think about this. As I think about this concept in sort of the future tense. So when I think about in the past tense, I get this feeling of.
19:51
Sort of being interconnected to. Kind of all knowledge, right, and all beings. But as I look at it in a future way, it leaves me with sort of a feeling of like humility and curiosity, right? So that? Um. I'm kind of open to the idea that every everyone has something to teach me, right?
20:18
Okay, let's do something a little different here. Lift the left toes ball of the foot away from the floor, so your heel your heel stays on the floor, but you are otherwise lifting the sole of the foot away from the floor. Could even bend the right knee a little bit.
20:36
Hold on to your left foot with your left hand and then pull up on it higher. Pull the foot higher than what it was able to lift on itself. And then, yeah, pull up, pull up. It might be helpful to have your right hand be able to ground down so that you can pull, yeah, and then put that down and then lift the right sole of the foot up.
20:57
Bend the left knee a little bit and then, uh, lift. Use your hand to lift the right sole of the foot a bit higher than what it could lift on its own. Three. Good, and then release that and switch. Lift left foot. And release that and switch to the right side.
21:36
And release that. Let's do one more each side, so lift up the left sole of the foot pull on the sole of the foot. That's it. And release last times last times. Lift the right sole of the foot. Pull up with the right hand. That's it. All right. Replace both feet down now.
21:56
Heel to the feet wider apart. Go all the way out to the width of the matter, so bend the knees come into a deep squatting position with the hands together at the center of the chest. Lift up taller in the upper body. Imagine even pressing the crown of the head up towards the ceiling three.
22:18
Go ahead, bring the hands down to the floor, raise the hips up, and fold forward over the legs. Bring the feet halfway closer together, arms behind the back, Lace, the fingers together, reach the arms away from the back. Let for the first few breaths just? Feel that the weight of the upper body arms head can kind of go down into gravity.
22:49
And then, keeping the fingers interlaced, inhale, bend the knees, open the chest, and look forward. Exhale, straighten the legs and fold forward. Inhale, bend the knees, open the chest, look forward, exhale, straighten the legs, and fold inhale bending. Look forward! Exhale extending and fold forward one more inhale Bend.
23:19
Exhale to extend good hands on your waist. Lift all the way upright to a standing position. For each the arms and up overhead clasp the hands together. Inhale a breath here. Exhale Bend to the left side. Side bending? That's it. Inhale lift up to the center exhale Bend, right side.
23:44
Inhale lift up Center exhale Bend left. Inhale Center. And exhale, right side, good inhale lift all the way up. Release the arms alongside the body, bring the legs and the feet all the way together. Exhale a full breath out inhale. Reach the arms all the way up overhead. Exhale, fold forward hands to the floor.
24:12
Inhale lift head and chest exhale Hopper step back chaturanga inhale upward facing dog exhale downward facing dog good breathe in. Breathe out for one inhale! Exhale. Inhale. Exhale for three. Breathe in. Breathe out four inhale! Exhale, bend the knees, inhale Hopper, step feet to hands, exhale, fold forward, inhale, stand up, reach the arms all the way up.
24:59
Exhale, release the arms inhale. Reach up hands pressed together. Exhale fold all the way forward. That's it. Inhale lift head and chest? Exhale chaturanga Hopper step back inhale upward dog exhale downward dog breathing? Breathe out, one! Inhale exhale! Inhale. Exhale for three. Breathe in. Breathe out, four inhale, exhale, bend the knees, inhale Hopper, step forward, and exhale.
25:49
Fold forward, inhale, stand up, reach the arms up. Exhale, release the arms, one more inhale, reach up, exhale, folding all the way forward, inhale, prepare, look forward. Exhale chaturanga. Inhale upward facing dog exhale downward facing dog breathe in. Breathe out, one inhale. Exhale to breathing. Breathe out three inhale!
26:32
Exhale for four. Breathe in. Breathe out, bend the knees inhale Hopper step. Exhale, fold forward, inhale, stand up, reach the arms up. Exhale, release the arms. Now, hook the thumbs inhale. Reach the arms forward and up Arch back. Exhale bend knees, swing arms behind lace hands together and fold inhale, hands down.
27:03
Step the right foot back. Exhale downward, facing dog. Inhale forward into plank. Exhale chaturanga. Exhale downward dog inhale forward into plank. Exhale knees, chest chin to the floor. Inhale slide forward into Cobra. Exhale tuck the toes sit back towards the feet and then extend the legs inhale, right, foot forward.
27:33
Exhale left foot next to right foot. Fold forward inhale bend, knees, hook, thumbs. Reach up, Arch back, straighten legs, exhale, Bend knees, arms behind lace, hands together, and fold inhale hands down, left foot back, exhale downward, facing dog inhale plank.
28:04
Exhale downward facing dog inhale to plank exhale knees chest chin to the floor inhale side forward Cobra exhale. Tuck the toes sit back towards the feet and then extend the legs. Inhale left foot steps forward. Exhale right foot next to left foot. Fold forward inhale bend, knees hook, thumbs.
28:29
Reach up Arch back. The arms bend. The knees now reach the arms overhead chair pose. Exhale, hands down, fold forward, inhale, prepare, look forward. Exhale chaturanga. Inhale upward dog. Exhale downward facing dog good inhale. Step the right foot forward. Turn the left heel down. Reach up Warrior one. Exhale hands to the floor.
29:06
Step back lower chaturanga. Inhale upward facing dog. Exhale downward facing dog inhale left foot forward Warrior one reach all the way up. Exhale hands to the floor. Step back chaturanga. Inhale upward facing. Exhale downward, facing again both sides. Inhale right foot forward, Warrior one really anchor the outer edge of the back foot.
29:36
Exhale hands to the floor. Step back chaturanga. Inhale, move forward, exhale, go back. Inhale left foot Warrior, one reach all the way up. Exhale, hands down. Step back chaturanga inhale upward, done? Exhale downward facing dog breathe in. Breathe out, one inhale. Exhale. Inhale. Exhale three. That's right, just think not too much for inhale.
30:19
Exhale, bend the knees, look forward. Inhale Hopper step exhale to fold inhale, bend the knees, reach the arms up chair pose. Tails stand up and release the arms good. Separate the feet one step apart hands on your waist inhale. Lift up the chest and Arch back. He'll fold forward, reach down, and grab hold of the big toes.
30:50
Yogi Tola, inhale lift head, and chest prepare exhale, fold forward, pull up on the toes to bring the crown of the head down in the direction of the floor. For one, we're going to stay here a little longer than the five rests, because that in particular, I want to get the backs of the legs opening up a little bit more for today's practice too deep breathing inhale.
31:17
Try to get the knees to point over the feet. Three, yeah, just knees a little wider. Yeah, perfect for four inhale. Exhale five stay inhale! Exhale. Six inhale. Exhale for seven inhale? Exhale eight inhale lift head and chest. Look forward. Slide the palms of the hands underneath the soles of the feet, even if you have to bend the knees to get them under there and then exhale.
31:51
Fold forward for one. That's it. Even if the knees are bent. That's okay. You just breathe into the backs of the legs and lengthen them more and more. You can start to bend the elbows a little bit more out to the sides. Three. Try to shift some weight from the heels towards the center of the feet, so the hand is taking some weight breathe in.
32:18
Breathe out three more breaths inhale! Exhale. Inhale. Exhale with your inhale lift head and chest. 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 chair pose. Exhale hands to the floor.
32:49
Fold forward inhale halfway. Lift exhale Hopper. Step back chaturanga inhale upward, facing dog exhale downward, facing dog inhale right. Foot forward Warrior one. Exhale open hips and arms to the side inhale. Straighten the right leg. Exhale. Reach to the right for triangle. Place right hand down left arm up for one breathe in.
33:24
Without you inhale? Exhale three breathe in! Breathe out four inhale! And exhale with your inhale. Stand all the way up right. Exhale. Bend the right knee. Place the right hand outside of the right foot. Reach the left arm over the left ear extended side angle breathe. That one? Inhale.
33:59
Exhale to Anchor the outer edge of the back foot down strong for three, yes, inhale. Exhale forward, breathe in. Breathe out, inhale both hands to the floor plank. Exhale chaturanga inhale upward facing dog exhale downward, facing dog inhale left foot forward Warrior one. Exhale open hips and arms to the side inhale.
34:34
Straighten left leg exhale. Reach to the left triconasana triangle. Breathe in. Breathe out! In him. Exhale for two. Breathe in. And breathe out three inhale. Exhale forward breathing. Breathe out! Inhale stand all the way upright exhale. Bend the left knee. Place the left hand outside of the left foot.
35:09
Reach the right arm all the way over the right ear, extended side angle, breathe in. Breathe out, one inhale. See how you're like rolling in on the foot? Yeah, for two, try to make it even. Yeah, big toe, little toes same, yeah. Five inhale both hands to the floor step into your plank.
35:34
Exhale chaturanga. Inhale upward facing. Exhale downward facing. Inhale step the right foot forward between the hands, but don't change the back foot. Now, keep the feet the same start to straighten your front leg. Now, you might choose to have blocks under your hands, but don't change your feet right now.
35:58
Bend the right knee again. Now, the next time you straighten the leg, don't do it yet. I want you to notice when you straighten the leg. Does the big toe side of the foot start to lift up a little bit? So, go ahead, straighten the leg notice if the leg turns a little bit and the big toe lifts up and then bend the right knee again.
36:20
Now, on purpose, we're going to try to press the inner border and outer border of the foot down as evenly as possible. So, go ahead, extend the leg, but don't let the foot or the leg turn at all. No rotation whatsoever. One more time bend the right knee. Think of pushing the right foot forward and down, just straighten the right leg last time.
36:52
To the floor and then keep the leg like that. Reach the arms up for high lunge. Thighs still trying to approach parallel to the floor as much as possible with your inhale straight in the right leg. Exhale bend the right knee. Inhale, straighten, lift, exhale to bend. Inhale straighten.
37:19
And exhale Bend. Inhale straighten now. Keep both legs straight. Lift the left heel a little higher option to lean back a little or a lot. You could lean back any amount. Eyes could stay forward towards the front of the room, or you can start to look up between the hands.
37:45
I've good lift your head, lift your chest, look forward, and then bend the right knee good. Place the hands down frame the right foot, just like we practice start to straighten the right leg without turning the leg or the foot. So, the big toe side of the foot should still be pressing down hard into the floor, this time.
38:06
Go ahead and hop the back foot in a little step closer so you can get the heel down anchor the heel down inhale. Look forward both hips facing straight Ahead. Exhale. Fold forward one good breathe in.
38:27
Exhale for three. Breathe in! Breathe out for! Inhale. And exhale with your inhale. Lift your head, look forward, come up onto the fingertips, both legs straight. Those heels still down, bold heels down both legs straight, be on fingertips, or even on your blocks. Now, walk the fingertips or blocks, or both, as far forward of the right foot as you can without changing the feet or the legs.
38:58
So, both legs still trying to straighten back heels still pressing down, but the fingertips are reaching as far forward as you can. Have to push a little more weight into the back heel since so much of the weight of the upper body is going forward. Now that we've been here for a few breaths, see if you could sneak the fingertips even more forward than where they were.
39:26
Go ahead, walk the hands back, frame the right foot, Bend into the right knee, step into a plank, exhale chaturanga, inhale upward facing dog. Exhale downward facing dog. Inhale, step the left foot forward. Don't change the feet. Exhale start to straighten the left leg. Don't change the feet. You could have hands on blocks.
39:55
Inhale, bend the left knee. Now, even though we already explored it on the first side, and you already know what, I'm going to say start to straighten the left leg and just notice, like, does the foot try to turn? Does the inner foot try to peel off the floor.
40:08
For many of us, it does bend the left knee. Now, concentrate on pressing inner and outer foot down as evenly as possible, even as you straighten the left leg again. Don't let the big toe side of the foot come up again. Bend the left knee. Forward into the floor to straighten the left leg.
40:31
Go ahead, straighten it, and bend. Good. Okay, now bend a little bit more. So, your left thigh bone wants to be parallel to the floor, reach the arms up high lunge. Try to keep that leg. Try to keep that thigh parallel to the floor. With your inhale, straighten the left leg.
40:55
Exhale, Bend, good inhale straighten. Exhale to bend. Inhale straighten. You've got it. Exhale Bend. Inhale straighten. Exhale Bend. Good. Now, this time straighten the front leg, lift the right heel a little higher, lean the upper body back. Any amount lean head, chest, and arms back, either a little or a lot, breathe one.
41:29
Breathe to both hips facing front. Three good lift head, chest, and arms upright exhale. Bend the left knee inhale both hands to the floor, and then once again taking everything into account. What we already worked on start to straighten the left leg. Now, this time, sneak the back foot in a little closer.
41:53
Heel grounds down both legs straighten fold forward so. Again, kind of, kind of keeping. Keeping a part of the Mind on the inner border, outer border of the foot, pressing down evenly. Even as you draw the left hip crease up and back some more, try to keep both, uh, inner and outer part of the foot grounding down.
42:19
Good, okay? Lift up onto fingertips. Keep the shape of the legs the same. Keep the back heel pressing down. Walk the fingertips or Slide the blocks as far forward of the left foot as you possibly can reach forward. So, we're stretching the arms, the armpits, the sides of the waist and the legs all at once push the back heel down with a little more vigor.
42:48
A little bit more forward, maybe just a centimeter or two.
42:56
Could bend the left knee hands to the floor, framing the left foot step into your plank. Exhale chaturanga. Inhale upward facing dog. Exhale downward facing dog. Inhale step the right foot to the outside of the right hand step wide. And then look forward. Walk the hands one or two steps forward.
43:25
You can stay up on your hands, or you could bring the elbows down in the direction of the floor for lizard. Keep the chin and chest lifting and moving forward. Keep straightening through the back leg, maybe even squeeze the right knee a little bit more towards the midline, so it's not going way way out to the side.
43:48
Good walk, the hands back under the shoulders, straighten the arms. As you exhale, start to straighten the right leg. We're going to keep both arms on the inside of the right leg now, so you could have your hands on blocks, but both blocks both atoms on the inside of the right leg.
44:10
Now, Flex the right toes, right ball of the foot away from the floor, so you're just on the heel. Straight, and then dig your right heel down into the floor. And without actually moving your right heel. Pretend you're trying to drag it back against the resistance of the sticky mat.
44:30
And as you do that, the right hip lifts up and back more and more. Good bend, the right knee. Lower the left knee down to the floor, reach the right arm forward up, and all the way back. Big semi-circle. Now, look over your right shoulder towards your right hand.
44:51
You can either stay like that or bend the left knee and hold on to the left foot good. Descend the hips forward and down. Keep turning through the chest. That's it, three? Good. And then the right arm. It's going to reach the same way it came from. So, reach back up forward and down.
45:12
Step into your plank. Exhale chaturanga. Inhale upward facing dog exhale downward facing dog inhale. Step the left foot forward outside of the left hand. Pardon me. Look forward. Walk the hands forward and then option to bring the elbows to the floor. Or you can rather stay on your hands chin forward.
45:43
Imagine you're pulling the collarbones a little forward of the upper arms look a little forward straight in the back leg more and more. Is the left knee in ever so slightly more towards the left side of the body? Five good walk the hands back under the shoulders, straighten the arms, keep the left foot over by the side of the mat, start to straighten the left leg, both hands, both blocks going to stay on the inside of the leg, even move this a little further.
46:13
Yeah, perfect. Flex, the left foot Flex, the toes ball of the foot away from the floor. The left heel remains on the floor. Dig that left heel down. Pardon me. Dig that left heel down and imagine you're trying to pull the heel back. And as you do, lift the left hip crease up and back a little bit more.
46:37
Good bend. The left knee lower the right knee down. Reach the left arm forward, up, and back, and then you can optionally hold the right foot now. Hips descending forward and down. Chest, turning.
47:01
Okay, that left arm is going to reach the same way, so reach back up forward and down step into your plank. Exhale chaturanga. Inhale upward dog. Exhale downward dog.
47:21
Soften the knees and look forward. Inhale Hopper step feet to hands. And exhale. Fold forward. Inhale, bend the knees, reach the arms up chair pose. Exhale, stand up, and release the arms. Turn to the right side, open the feet wide apart. Turn the toes a bit in heels a bit out hands on your waist.
47:46
So toes in toes in no turnout on the feet? Okay, everybody look at your feet. Look at your feet. Actually, toes turning in is actually almost an incorrect, uh. Instruction. It's a little incomplete, let's say. Instead, try to have the outer edge of the foot parallel to the side edge of the mat, so it's going to look as if no, you were right before, so it's going to look as if the big toe is slightly turned in, but that's just because feet are.
48:19
With a lot of shape to them, there's they're. They're not just like, perfectly rectangular, right? So, it's, it's got the appearance of turning in, but I'm afraid that when we say, turn your feet in every day without any more clarification. Then, we end up with, you know, I end up looking around the room and there's like, right?
48:37
That's not it either. Okay, glad we cleared that up hands on your ways. I feel better, okay? Off my chest. Okay, lift the lift, the chest, Arch back, exhale, fold all the way forward. Reach down. Place the hands on the floor between the feet. Straight legs, inhale, lift head, and chest.
49:00
Look forward. Exhale. Fold forward top of the head reaching down in the direction of the floor. One try to pull up through the kneecaps and the quadriceps to good breathe in. Breathe out through. Let the head truly hang down towards the floor for four. Breathe in. And breathe out.
49:24
Inhale lift head and chest look forward. Exhale hands on your waist. Inhale lift all the way up right. Exhale arms behind the back, Lace the fingers together, inhale lift up the chest, Arch back. Exhale fold all the way forward, this time Arms Reach away from the back one. Good two again, pulling up through the skin of the thighs, kneecaps quadriceps, three, spread the toes, four, lengthen the toes.
49:59
Yeah. I know, you have to keep telling them until they remember inhale lift all the way upright to a standing position. Exhale hands on your waist inhale, lift up the chest, Arch back, exhale, fold forward, reach out, and grab hold of the front of the ankles. Hold the ankles, pull up on the ankles to pull the crown of the head down in the direction of the floor for one.
50:28
Shoulders up away from the ears for two, inhale. Exhale for three breathing. Got a lot of Reds and pinks happening. Oh, oh. I was like, what's going on? Okay. Okay, keep hold of your ankles. Look forward. That's pretty hysterical. All right. Okay, bend the right knee. Shift the hips to the right.
50:59
Inhale straighten. Keep both feet flat for now. Exhale Bend, left knee. Inhale to straighten, exhale, raise. Inhale straight exhale left side. Inhale straight exhale, right side. Inhale straighten last time. Exhale left. Inhale to straighten. Release your hands to the floor this time. Bend the right knee. You can go ahead and flex the left toes up towards the ceiling.
51:34
Inhale lift back up onto both feet. Exhale. Bend the left knee flex, the right toes up towards the ceiling inhale Center. Exhale Bend, right side. Inhale Center. Exhale. Bend left. Inhale Center one more time each side exhale right side. Inhale and exhale left side inhale lift all the way up to Center, and then have your hands there on the floor under your shoulders.
52:11
Soften the knees Hopper. Step the feet all the way together. Have the fingertips at the edge of the mat that you're looking at now. Have the heels at the other edge of the mat. You better take it easy back here. With your inhale, lift the right leg directly to the right side, right.
52:28
Foot flexes have the leg going directly to the side, not behind you, not even a little bit behind you, too. Breathe it. Breathe out three inhale! Exhale forward. That's it, inhale. Exhale feet and legs together. Now that we know how challenging that is you, have you always have the option to have blocks under your hands, right, okay with your inhale.
52:58
Lift the left leg to the left side. Exhale one, that's it, inhale. Exhale. Two inhale. Exhale three breathe in! Breathe out! Inhale. Exhale feet and legs together. You could either keep it the same, or if you want to make it a little more challenging, you can hold the right big toe yoga toe lock with the right hand.
53:32
So, in any case, everyone lifts the right leg to the right side again, either with or without the toe lock exhale one inhale. Exhale. Inhale. Exhale three. Inhale. Exhale forward, breathe in. And breathe out feet and legs together. Inhale, lift the left leg to the left side. Exhale one.
54:04
Inhale. Exhale. Two inhale. Exhale three breathe in! Breathe out four inhale! Exhale feet and legs together. Lift both legs to both sides. Hands on your waist. Lift up through a flat back all the way up to a standing position. And turn to face the front, feet, and legs together.
54:37
Good! Take a step forward inhale, bend the knees, reach the arms up chair pose. Exhale hands to the floor. Fold forward inhale. Look forward. Exhale chaturanga. Inhale upward dog. Exhale downward dog. Don't worry if the side leg lifts are excruciating. It just means you're not doing enough of them.
55:04
Okay, inhale. Step the right foot forward between the hands. Push off the left toes to lift up into standing splits, lift up, exhale, fold forward for one, breathe in. Breathe out! Inhale good. Exhale three. Now try to balance the inner and outer edge of the foot. It's in all likelihood rolling more towards the big toe side, so you kind of work with that.
55:32
See if you can change it. Okay, bend the right knee. Step the left foot back where it came from and then place the left knee down inhale reach the arms up. Get ready to twist exhale hands to prayer. Twist to the right side. Toes under, lift the back knee up if you like for a one.
55:56
Yeah. It's three. Innovative for? Five inhaled both hands to the floor plank pose. Exhale chaturanga inhale upward dog. Exhale downward dog left foot steps forward, push off the right toes to lift up into standing splits, and exhale fold good. So, again, you might notice for a lot of us.
56:32
We're rolling towards the big toe side of the foot. See if on purpose, you can push the pinky toe side of the foot down so that your inner and outer foot are relatively balanced as much as they can be. Okay, bend the left knee step, the right toes back, lower the right knee down inhale, reach the arms up exhale, twist left side.
57:02
Option to tuck the right toes under lift the right knee up exhale. Stay one. To breathe in. Breathe out three. Exhale four breathe in! And breathe out. Inhale hands to the floor plank. Exhale chaturanga inhale upward dog? Exhale downward dog walk the feet wide so that the pinky toes are all the way out at the edges of the mat and then walk your hands back towards your feet and fold forward over your legs.
57:42
Cup your fingertips on the floor cup, your hands, fingertips, like you're holding cupcakes cup your hands. Why did that work? I don't know who holds cupcakes like this, I don't know, and yet it worked okay. Bend the elbows out to the right and left side, right elbow bends, right left.
58:00
Elbow bends left to kind of pull the crown of the head down more into the floor. Yes, you have just by spreading the elbows. You could almost drag the top of the head down. Yes, great.
58:17
Hands on your waist. Lift up through a flat back all the way up to a standing position. And then we're gonna go to the wall. Okay, so? You can fit maybe four people on this side of the door for people on that side of the door. One person, one lucky individual can be against the door, it is locked, and it is made of steel so.
58:39
You're welcome to yeah! Take your mat short edge of the mat all the way up you. You'll be almost matte to mat. You'll be pretty close, so just get used to the idea that we're going to be somewhat close to each other. Yeah. Oh, perfect to plenty of space, plenty of space.
58:58
Great! Love it! Okay. Be on hands and knees facing the center of the room, so turn around face the center, hands, and knees. Are we are we warm, or are we okay? But pleasant. Warm good? Okay, let me just. Let me just adjust it down slightly because it's about to get warmer okay.
59:33
Yeah, just a little just tiny adjustment so that we're not going to get overheated either. Okay. Hands and knees. Scoot your feet all the way up against the wall. And then, uh, have your hips over your knees, so your femur bones would be like, straight up and down to the floor, and then have your shoulders over your wrist.
59:56
So right now, the arms up here, straight up and down to the floor. Move yourself a little forward a little forward, and then move your hands a little forward. Yes, okay from there. From there, sneak your hands about two centimeters more forward than where they are now. Is up as if you're moving back into a downward dog.
01:00:19
Oh, come. Oh, we need space for Susan here. Uh, we need a little bit of space. No, because you need the wall for it. Okay, press back like you're pressing back downward dog. You could even keep your knees bent. That's okay. Step one foot behind your buttocks. Keep it there.
01:00:38
Step two feet behind your buttocks. Keep your feet right where they are now. Don't walk them up yep, and then start to straighten your legs. Walk them along a little bit, a little bit a little bit higher, a little bit a little bit. You gotta push with your hands, yes.
01:00:56
Your legs want to be parallel to the floor. The backs of the legs trying to be parallel to the floor.
01:01:06
Okay. See, see if you can hang out here. One more breath, three more breaths. Five more breaths when you need your rest. Come on down.
01:01:25
Yeah.
01:01:32
Even if? Even if you've started, like jumping up towards the wall. You know? Jumping up doesn't take as much sort of strength and stability and stamina as this one does. And I've recently added this one back into my handstanding practice, and I'm I'm having a breakthrough. So, I think, uh, I think, even if you feel like you've sort of graduated to hopping, keeping some sort of strength component involved in your handstanding practice is, is I'm finding is a good idea.
01:02:11
Okay, so now you can keep it the same. You can do the same one. What we've just done actually, could I use your math? Around and start to hop if hopping is newer for you. You're just gonna pick a leg and hop with the other foot. Look how I'm hopping the same foot that leaves the ground lands on the ground, and then once you've got that, you can start to grow the Hops a little bit more a little bit more.
01:02:41
If you're kicking all the way up to the wall, go ahead, kick up to the wall so you can either keep it in L-shaped handstand, or you're going to practice kicking. Go ahead. Whatever you're doing. Just do regular, just practice the way that you want to practice right now.
01:02:56
And then, I'm going to add some things later.
01:03:04
Good. Wow, Teresa. Fix your feet. More. Nice, incredible.
01:03:29
Nice Kelly. Practice your hops every single day! And your L shape every single day. Okay, hang on, hang on if you're like, tempted to come up again. Just take a rest because there's more. There's there's more coming. Okay. Okay, so if you're coming, okay. Some of you don't. Some of you might not know me, as well as a teacher yet, so.
01:04:03
I'll just articulate this, so some of what what I'm doing when I'm moving towards a more difficult, uh, more challenging thing, is I'm laying some foundations so that you can always backtrack so you can always do anything. What we've just done proceeding? And what we're going to do next is?
01:04:24
We're gonna try if you are coming up to the wall. Pretty reliably. What I'm going to have you do is touch your fingertips all the way against the wall now. If your fingertips are touching the wall, that means that you have to drop your head otherwise. When you kick up, you're going to Bonk your head on that wall, so drop your head down chin towards your chest.
01:04:46
Then, when I get up there? What I have to do, then, is I have to get my head away from the wall. I have to get my shoulder blades away from the wall. I have to get my butt a little bit away from the wall, so I'm working in a much more straight up and down position than any like banana backing or piking or any of those distortions, right?
01:05:05
And I might even tease my heels away from the wall for one second to see if I can find that, like, lovely vertical line. Uh, you can do L-shaped handstand. You can kick up facing the wall if you're kicking up reliably, and you want to challenge yourself to this fingertips to the wall challenge.
01:05:27
Please feel free to do so. Yeah, good. Yeah, push good. My heart's in the way. Yes, you have to drop your head if you're not dropping your head. It won't work. It is a crazy one. It's like a very um. Unforgiving one. Yeah. Very nice, Susan. Excellent. Chin all the way on your chest.
01:06:03
Teresa chin to chest. Oh my goodness. Next time next time. Good. This is awesome. Take me. Okay, take one more little rest. Take one more little rest, especially if you're tempted to go up again. There's just one one more, one more. Shoulders and wrists and? Oh my. Okay, yeah.
01:06:36
It all. Teresa. Spectacular. Unbelievable! Yeah. Okay, one one more. One more option. And again. You can do any option what we've done already, or you can try this option so. This time when I lift up, I'm going to be much further away from the wall than the than the fingertips thing.
01:07:01
In fact, I'm going to be maybe 8 10 inches away from the wall. Then, when I lift up. What I'm going to do is I'm going to take one leg as straight up to the ceiling as I can feel. And then I'm going to switch my legs. I'm going to switch a mid air like a pair of scissors.
01:07:20
Now, when I first started doing this. It was very clunky and uncoordinated, right? But more and more, see if you can go slow and time it so you can kind of feel when the legs are like crossing the center. I feel it now. And you can almost kind of like catch sometimes this little moment right in the middle.
01:07:44
Where you can maybe feel the where the balance is going to happen. Yeah, okay, so pick any of the. Expect any of the versions that we've done so far or that one and do it. Yeah, and then see if you can make the switches like silky smooth, smoother, and smoother, each one.
01:08:11
Oh, thank you.
01:08:19
Oh yes, switches. I'm telling you. These legs switch dealies have also really taught me a lot about my handstand as well. Yeah. Yeah, but you do it every day. Oh yeah, it has ten many times a day. Oh yeah, oh yes, we have a timer going every hour. Oh great, nice.
01:08:45
Yeah, I do about a 10 minute, like a pretty vigorous handstand. Yeah, yeah. Well, like, I have a series of exercises that takes about 10 minutes. Yeah. What about the wrist and wrist wrist? That's just. They get stronger. They get stronger with time. They should be. You're right, especially if you're doing it several times a day, but I don't know.
01:09:11
Okay. All right. Let's come back to the middle of the room. Nice. Nice work. Everybody.
01:09:33
Good once. Once you're finding your way back to the center, lay down on your abdomen.
01:09:54
Okay. Arms alongside the body palms of hands facing up, inhale lift up, head chest, and legs one. Straight legs. And then slowly release on down. Bend the knees, reach back, catch hold of the ankles. Inhale, lift up head, chest, and knees, donurasana.
01:10:40
I'll always. Go ahead and then slowly release down.
01:10:54
Again, bend the knees, reach back, catch hold of the ankles. Inhale. Lift up one. Two, three.
01:11:18
And slowly release on down. Turn all the way over onto the back.
01:11:40
Uh, place the feet on the floor, lift the hips up, interlock the hands behind the back.
01:12:02
Could 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. With your inhale, go ahead, lift on up. Oh yeah, of course.
01:12:23
Go ahead, lift up.
01:12:37
Good chin to the chest, slowly release down so two more back bends. Any combination you could take two more half Wheels, two more full wheels or one in one five breaths each take a couple breaths to rest in between. You go ahead.
01:13:13
We doing a third no?
01:13:22
Okay.
01:14:09
No rush, but when you are finished, hug the knees into the chest. No rush.
01:14:25
Bring both knees over to the left side of the body as you look to the right.
01:15:25
Bring the knees up to the center and then go the other way knees over to the right side.
01:16:04
Bring the Muse all the way up to the center. Come on up to a seated position, sit all the way upright. Straighten the legs forward out in front of you. You can stay facing that direction, just straighten the legs out, Flex the feet, and fold forward.
01:17:12
If you want to dig a little more time here, you can when you feel satisfied when you feel like you've. Got what you need out of your forward bend then, uh, come up and come into a shoulder stand. Or if you're not taking shoulder stand, you're welcome to take legs up the wall.
01:17:31
Or something else. That would help you feel like you've rounded out. The end of your practice?
01:17:41
Yeah.
01:17:48
I even sometimes think about this thing. In yoga, like? Even the shoulder stand that you're doing now. Is this sort of culmination of? A lineage that that stretches back Generations, right, like? Teacher to student teacher to student teacher to student each. Teaching the. How to do shoulder stand and like?
01:18:18
It's only really. Like possible because of? Of these. Lives and studies that have come come before us.
01:19:51
So, if you're still in your shoulder stand? Start to move into halasana.
01:20:35
And then from plow slowly start to roll down out of it. Come into fish, matsiasana, crown of the head to the floor.
01:21:16
Good.
01:21:28
Chin to the chest and slowly release down. And setting up for. Shavasana. Take the legs out long.
01:21:50
Take the arms a little out away from the sides of the body.
01:30:21
Will you start to deepen the breath?
01:30:46
Start to bring a little bit of movement into the body.
01:31:03
Take a moment to. Move or stretch?
01:31:21
When you're ready, gather the knees up. Roll to the right hand side.
01:31:34
And come on up to a seated position, sit all the way upright.
01:31:43
Set up a comfortable seat.
01:31:56
And. First, just focus on the breath. Noticing the movement of the in-breath and out breath?
01:32:22
And then, as a sort of a contemplation start to bring together various, bring to mind various teachers from your life. So, just start with, like the first one that pops up into your mind, whoever that is. And then in some way that feels authentic to you. Sort of. Show your appreciation gratitude.
01:32:46
Thank them in some way, whether it's verbally or non-verbally.
01:32:55
And then, if if another teacher doesn't immediately come to mind, just stay on that same person. Just focusing on the teacher that's in front of you and your feeling of sort of gratitude appreciation. For what they've taught you? On the other hand. If a new teacher comes to mind every breath?
01:33:24
Keep bringing them. Keep allowing them to come forth. And then, as as every? Teacher comes into your mind. Set the last one on sort of. Interior altar, like how we have sometimes have many pictures of many people on our altars? Sort of. Create a visual field of all the teachers you're thinking of now.
01:37:12
Thank you all so much for making time for your practice and for all of your hard work and sense of humor. As always, namaste. Thanks, everybody! Have a wonderful rest of your day and weekend, and we'll see you next time.