Yoga to the people seattle schedule

Yoga To The People NYC – Full Length Class Yoga For Beginners

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but I’m here with Alina from yoga the

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people we’re here in Manhattan and we’re

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going to find out more about Stu here so

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a little what’s your what you wrote here

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about it’s a motor direction I entered

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this space which is four rooms in this

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building I rented your training programs

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I teach a lot of yoga behind just there

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a whole new york operation hell over

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here yeah how many studios in New York

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were we with one in Brooklyn as a

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donation-based vinyasa added a hot

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studio we have this video just for

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decided it we have I do to people to do

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fun 23rd and 3rd he did vinyasa studio

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at 38 and it’s another class New York

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27th Street 6th Avenue so and we just

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opened up our largest donation day

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studio on the Upper West Side we had our

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first class there months ago and our

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very first class at 232 people it was

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mind-blowing and a lot of it just had

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goosebumps that’s pretty easy and so how

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what’s the secret to success like how to

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manage like pizzas bit but history and

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like absolutely

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years ago our founder Greg he ran a

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bunch of the communis videos and I was

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running in becomes headquarters and he

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went to Brian cast studio in Santa

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Monica called power yoga and it’s

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donate who was the first donation based

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yoga studio and he met Brian and he fell

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mum and he said oh shit I’ve been doing

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the wrong thing this is

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so he came to New York after that and

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found a space that he borrowed for a

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couple weeks first week he had you know

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it’s three four people show up second

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week like eight and ten people show up

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knowing two three it was out the door

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like just so many people came and that

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was when he realized like if it feel

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about like it works and you know so all

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of this it’s really just it means

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inspired by Brian Jackson and what he

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did

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absolutely I’m just controlling ever

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since yeah it’s been really magical to

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to watch this beautiful and so gcq

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continue to throw or do you have any

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plan absolutely I think every day we get

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emails about when you coming to LA

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that’s on the list there is a couple

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other cities we eventually do want to go

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international to the seed has been

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planted

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yeah yeah absolutely so yeah if you just

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love to make it more more yoga more

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accessible to more people yeah that’s

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that’s the goal and how I think this

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month collection for the jury reflected

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is independence and I’m quite curious to

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kind of understand like how you manage

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to like maintain that Bistro successful

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I think independent as yoga studio that

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considering the fact that is donation

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thanks David winning to support the

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cause but they didn’t even what we were

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doing yeah absolutely and I think that a

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big part of that and eliminating the

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actually independence I think that’s

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actually huge in for what her thread

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throughout our asada thro throughout our

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studios because we are really committed

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to people finding their own practice

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they’re not there their yoga that there

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is no right but there is no wrong we

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have so many different walks of life

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that come through our doors and there’s

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reasons why a man’s donation-based

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that’s a matter what your income is

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you made almost attach your schedule

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actually all of our classes it’s a

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surprise because it’s not about the

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teacher dinner you know it’s not about

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the music that’s playing it’s it’s about

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you coming on to your mat and you

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finding your way to move and breathe in

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a way that just feels amazing for you

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you know our classes to give there are

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simple or straightforward and they are

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powerful yeah yeah I mean it’s 60

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different people in a room and it’s the

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energy is just unbelievable it really

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carries itself

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different from what we normally do and

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we’re gonna move through a what we call

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yin yoga class and I’ll talk a little

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bit more about it but for now just see

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if you can take a couple minutes as

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usual and just start to feel yourself

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just slipping in and shifting gears and

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just finding some well-deserved

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quietness and calmness before we just

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start to move our bodies now in yin yoga

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what we do is we hold deep stretches for

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anywhere from really three to five

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minutes so there’s a lot less poses and

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it’s less about quantity and a lot more

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just about quality and as we hold these

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deep stretches what happens is that we

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allow our connective tissues and we

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allow the fashio within our body to

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stretch and get exposed to open up and

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to also allow blood to flow through

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there and it’s really the perfect

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complement to the power yoga classes

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that normally we do

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also the perfect complement to just the

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busyness of life life can be so hectic

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and so busy that you know within this

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kind of practice we just really find the

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balance we find stillness we slow down

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and as we say no hurries no worries so

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just find that place within you where

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you know you’re just primed for not

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needing to get anywhere not needing to

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make anything happen

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as you just start to shift from doing

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and to be and just nice and easily start

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to find out wave a breath just coming in

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and out through the nose

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as you start to invite the in house down

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a little bit deeper and press the

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exhales out a little bit longer and just

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smooth the breath out so it has a

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quality of fluidity steadiness and

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rhythm

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you

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and allow your breath this evening to

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really be the anchor for your mind and

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anytime you notice the mine drifting

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down an alleyway that’s just not

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associated with what we’re here to do

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just bring it back to that that mantra

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of the breath before we start to move

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just gently rocked the fore head side to

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side massaging the front of the brain

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and activating that trigger point right

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there at the front of the skull almost

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like you’re switching your brain off

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getting out of thinking and just coming

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back into more of an intuitive feeling

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connection with that breath that knife

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logo and ease your way all the way up

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tabletop pose all fours tuck the toes

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underneath the feet and then downward

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facing dog lift your hips all the way up

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to the sky and then for this first

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downward facing dog

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go ahead and walk your dog as you

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alternate one heel to the floor at a

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time peddling out through your feet

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stretching out through your heels your

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calves and then nice and easily go ahead

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and float your right leg up to the skies

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you inhale and then right foot top of

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the mat on the exhale into a deep

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runner’s lunge go ahead and relax your

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left knee onto the floor release the top

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of your left foot bring both hands to

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the inside of your right foot

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and then slide your right foot a little

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bit over to the right so a good couple

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of inches create some room and then from

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here just start bending your elbows and

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start crawling down towards the ground

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and you always have the option if you

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have a block you can put the block

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underneath your hands your forearms some

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of you may have one forearm down

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some of you may have to forearms down

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some of you may stay up on the hands

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just know that there’s no one right way

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to do the pose and don’t even worry

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about what’s going on around you see if

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you can stay focused as to what’s

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happening within allowing your focus to

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stay contained within the bubble of this

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yoga mat and I’ll be monitoring the

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clock and just know that the longer you

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hold the deeper that you go and the

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deeper that you go the deeper that you

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heal and the deeper you heal the better

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you’re gonna feel

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and a practice like this we shift away

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from our sympathetic nervous system and

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we shift into the parasympathetic

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nervous system we move away from

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fight-or-flight and we move into the

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relaxation response stress hormones like

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cortisol begin to drop and we really

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create this environment on a very deep

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level where healing can take place as if

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you’re just recalibrating back to an

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internal balance an equilibrium so you

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could say that patience is a virtue and

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at any

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in this practice you could experience

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sweetness you can experience intensity

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you could experience boredom you know

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chances are you might feel that you know

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just kind of moving around so regardless

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of what your experience is you just keep

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your breath steady keep your mind steady

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present mindful it’s the poses change

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sensations change or reactions to those

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change and you just ride it out last few

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breaths here

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good from here go ahead and ease your

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way all the way up onto your hands bring

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your right hand to the outside of your

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right foot and then take your right foot

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slide it all the way over to the left

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side of your yoga mat let your right

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knee open out towards the right and then

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take it into pigeon pose

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so your left legs long and straight

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behind you might want to explore sliding

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your left knee back a little further and

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then you turn that outer left hip down

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spiral the inner left thigh up so your

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hips are neutral and then you just let

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the weight of your torso with gravity

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just start to dissolve out across that

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front right leg you can always take a

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block you can throw that underneath the

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right hip you could put it underneath

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the top of your left thigh you can also

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put one underneath your forehead really

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good to just let the weight of your

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skull be supported and that’ll just

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increase the potency of that relaxation

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component

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and again so much of the practice is how

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much can I let go and as adults it’s

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really good really good at being

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attached to things and holding on and

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accumulating and gripping sometimes we

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lose the the art and the ability to

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really just be able to attach and just

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let go

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and by letting go creating space

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space for new things to flow in

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and allowing the things that are no

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longer in vibrational alignment with us

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to just fall to the wayside and to have

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Shraddha to have faith

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that we will attract the very things

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that we need

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you

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you

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you

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you

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00:16:17,699 –> 00:16:19,759
you

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00:16:20,030 –> 00:16:22,090
you

268
00:16:37,670 –> 00:16:39,730
you

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00:16:42,210 –> 00:16:45,740
last few breaths there

270
00:17:03,079 –> 00:17:05,900
did you guys go ahead and take your time

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00:17:05,900 –> 00:17:09,779
slowly start to crawl all the way back

272
00:17:09,779 –> 00:17:12,390
up onto your hands and then check this

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00:17:12,390 –> 00:17:13,799
out you’re just gonna lean in to your

274
00:17:13,799 –> 00:17:17,010
right sit bone and swing your left leg

275
00:17:17,010 –> 00:17:19,500
all the way up here towards the front

276
00:17:19,500 –> 00:17:22,380
wall grab your right leg pick your right

277
00:17:22,380 –> 00:17:25,919
leg up and then place it on top of your

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00:17:25,919 –> 00:17:27,599
left leg and try and get your knees

279
00:17:27,599 –> 00:17:30,360
stacked right on top of each other so we

280
00:17:30,360 –> 00:17:34,980
call this half cow pose keep the left

281
00:17:34,980 –> 00:17:36,570
leg straight out in front of you flex

282
00:17:36,570 –> 00:17:39,600
that front left foot take a big inhale

283
00:17:39,600 –> 00:17:42,750
reach up through your arms and then

284
00:17:42,750 –> 00:17:45,860
exhale just start to fold over and down

285
00:17:45,860 –> 00:17:50,760
to your own degree and if you’re like me

286
00:17:50,760 –> 00:17:52,500
this one feels pretty intense you’re

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00:17:52,500 –> 00:17:56,340
gonna feel it very deeply across the

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00:17:56,340 –> 00:17:59,610
whole back of that left leg and then

289
00:17:59,610 –> 00:18:01,380
there’s that whole outer right hip the

290
00:18:01,380 –> 00:18:05,179
piriformis the IT band

291
00:18:05,490 –> 00:18:07,770
so just keep your breath rolling in and

292
00:18:07,770 –> 00:18:10,919
out through your nose and each exhale

293
00:18:10,919 –> 00:18:13,890
just imagine that you’re just allowing

294
00:18:13,890 –> 00:18:17,909
the tension maybe stress that’s locked

295
00:18:17,909 –> 00:18:20,789
up within the body all of that just

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00:18:20,789 –> 00:18:25,520
gradually just starting to melt away

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00:18:25,520 –> 00:18:27,929
there’s this great story about this

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00:18:27,929 –> 00:18:30,120
statue that existed in northern Thailand

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00:18:30,120 –> 00:18:33,029
and this particular statue was the

300
00:18:33,029 –> 00:18:35,429
prized possession of this whole entire

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00:18:35,429 –> 00:18:38,220
village huge buddha statue made out of

302
00:18:38,220 –> 00:18:42,330
solid gold really bright luminous and

303
00:18:42,330 –> 00:18:44,909
one day these villagers caught wind that

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00:18:44,909 –> 00:18:46,620
there was an invading army that was

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00:18:46,620 –> 00:18:49,380
going to come through so all the

306
00:18:49,380 –> 00:18:52,110
villagers gather together and they did

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00:18:52,110 –> 00:18:54,690
everything that they could do to cover

308
00:18:54,690 –> 00:18:57,360
up this statue with mud and rocks and

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00:18:57,360 –> 00:19:01,140
boulders and it worked because when the

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00:19:01,140 –> 00:19:02,490
army came through they didn’t even

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00:19:02,490 –> 00:19:05,429
notice the statue but they took all the

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00:19:05,429 –> 00:19:09,450
villagers as refugees and then many many

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00:19:09,450 –> 00:19:11,159
years had passed and eventually there

314
00:19:11,159 –> 00:19:12,899
was another settlement that took place

315
00:19:12,899 –> 00:19:15,720
there and one day this little girl was

316
00:19:15,720 –> 00:19:17,279
just playing in out of the corner of her

317
00:19:17,279 –> 00:19:21,539
eye she caught this kind of tiny shaft

318
00:19:21,539 –> 00:19:24,600
laser-like light penetrating throughout

319
00:19:24,600 –> 00:19:30,630
these rocks so she went to explore the

320
00:19:30,630 –> 00:19:32,580
source of where this light was coming

321
00:19:32,580 –> 00:19:34,830
from and she just started kind of

322
00:19:34,830 –> 00:19:38,039
chiseling away at all this hardened up

323
00:19:38,039 –> 00:19:41,130
rock and mud and clay and the more that

324
00:19:41,130 –> 00:19:43,230
she peeled it away the more that this

325
00:19:43,230 –> 00:19:48,720
light began to shine out she got all her

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00:19:48,720 –> 00:19:50,429
friends and eventually the whole entire

327
00:19:50,429 –> 00:19:52,919
village and they were in on it removing

328
00:19:52,919 –> 00:19:55,950
all these rocks until eventually this

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00:19:55,950 –> 00:19:58,559
particular statue was restored back to

330
00:19:58,559 –> 00:20:02,789
its original glory and this is such a

331
00:20:02,789 –> 00:20:06,510
great metaphor for what we do on our mat

332
00:20:06,510 –> 00:20:08,659
that we’re not trying to get something

333
00:20:08,659 –> 00:20:12,080
that we don’t already have within us all

334
00:20:12,080 –> 00:20:16,250
we’re doing is removing the things that

335
00:20:16,250 –> 00:20:20,660
obstruct it that

336
00:20:20,660 –> 00:20:24,630
so that our own original glory can be

337
00:20:24,630 –> 00:20:28,440
expressed and can be seen so the poses

338
00:20:28,440 –> 00:20:31,530
the breathing the meditation techniques

339
00:20:31,530 –> 00:20:35,490
all of that is there to just remove the

340
00:20:35,490 –> 00:20:37,500
things that are no longer serving you in

341
00:20:37,500 –> 00:20:45,150
a positive way go ahead and eat your way

342
00:20:45,150 –> 00:20:48,840
all the way back up to seated take that

343
00:20:48,840 –> 00:20:50,940
right foot and then bend it back by the

344
00:20:50,940 –> 00:20:54,030
outside of your right hip so your right

345
00:20:54,030 –> 00:20:55,559
knee points forward bring your inner

346
00:20:55,559 –> 00:20:58,380
knees as close towards each other as

347
00:20:58,380 –> 00:21:00,809
they could be and then just nice and

348
00:21:00,809 –> 00:21:04,650
easily lean back onto your hands or your

349
00:21:04,650 –> 00:21:07,799
forearms some of you it may feel

350
00:21:07,799 –> 00:21:09,120
appropriate to come all the way onto

351
00:21:09,120 –> 00:21:11,909
your back but try not to let your right

352
00:21:11,909 –> 00:21:14,820
knee lift off the ground so that should

353
00:21:14,820 –> 00:21:19,140
remain connected to the floor and then

354
00:21:19,140 –> 00:21:20,880
as well you can always take a block and

355
00:21:20,880 –> 00:21:24,710
slide that underneath the left sit bone

356
00:21:25,429 –> 00:21:28,280
or you can always grab a blanket as well

357
00:21:28,280 –> 00:21:33,510
so prop yourself up in a way that helps

358
00:21:33,510 –> 00:21:38,370
you find a place in the pose and then

359
00:21:38,370 –> 00:21:40,020
know that there’s good painting and

360
00:21:40,020 –> 00:21:42,900
there’s bad pain and a pose bad painting

361
00:21:42,900 –> 00:21:45,840
has that sharp quality where bone is

362
00:21:45,840 –> 00:21:49,039
grinding into bone which we never want

363
00:21:49,039 –> 00:21:53,100
the good pain is muscular tension like a

364
00:21:53,100 –> 00:21:56,280
knot or a kink within your muscle and

365
00:21:56,280 –> 00:22:02,100
it’s intense but that pain is kind of

366
00:22:02,100 –> 00:22:04,880
what we’re looking for

367
00:22:05,659 –> 00:22:11,100
and with time gravity breath and

368
00:22:11,100 –> 00:22:13,789
patience

369
00:22:14,250 –> 00:22:17,520
the knot the kink get worked out the

370
00:22:17,520 –> 00:22:19,110
Blood starts to flow through and the

371
00:22:19,110 –> 00:22:25,260
magic starts to happen there’s this

372
00:22:25,260 –> 00:22:27,660
chemical in our body called hyaluronic

373
00:22:27,660 –> 00:22:31,080
acid and the more of this chemical that

374
00:22:31,080 –> 00:22:33,840
we have within our body the more of a

375
00:22:33,840 –> 00:22:36,000
youthful and young quality our body will

376
00:22:36,000 –> 00:22:38,460
embody and the only way that this

377
00:22:38,460 –> 00:22:41,580
chemical gets produced is through these

378
00:22:41,580 –> 00:22:46,800
long slow deep stretches so it’s not

379
00:22:46,800 –> 00:22:48,780
like we’re burning a lot of calories or

380
00:22:48,780 –> 00:22:51,780
doing a lot of aesthetically appealing

381
00:22:51,780 –> 00:22:53,820
stuff right now but on a deeper more

382
00:22:53,820 –> 00:22:56,460
subtle level there is a lot of magic

383
00:22:56,460 –> 00:23:02,070
that’s taking place and the proof in the

384
00:23:02,070 –> 00:23:03,600
pudding is how you’re going to feel by

385
00:23:03,600 –> 00:23:07,080
the time we’re done and also the quality

386
00:23:07,080 –> 00:23:08,820
of your sleep that you’ll have tonight

387
00:23:08,820 –> 00:23:14,460
and the way that you’ll feel tomorrow so

388
00:23:14,460 –> 00:23:16,350
we invite you to just continue to kick

389
00:23:16,350 –> 00:23:18,590
back

390
00:23:19,529 –> 00:23:24,019
and just let that magic do it say

391
00:23:26,179 –> 00:23:27,840
you

392
00:23:27,840 –> 00:23:29,900
you

393
00:23:53,150 –> 00:23:55,500
okay those of you that are leaning back

394
00:23:55,500 –> 00:23:57,200
take your time

395
00:23:57,200 –> 00:24:01,620
slowly start to prop yourself all the

396
00:24:01,620 –> 00:24:04,890
way back up and then from here just lean

397
00:24:04,890 –> 00:24:08,250
to your left extend your right leg out

398
00:24:08,250 –> 00:24:10,919
in front of you let that blood flush

399
00:24:10,919 –> 00:24:13,409
through that right knee and just know

400
00:24:13,409 –> 00:24:15,240
that it’s not uncommon at all right now

401
00:24:15,240 –> 00:24:18,030
to feel like you’re 90 years old that’s

402
00:24:18,030 –> 00:24:22,200
part of the the process of yin yoga so

403
00:24:22,200 –> 00:24:24,299
lift your right foot up set your right

404
00:24:24,299 –> 00:24:27,539
foot on top of your left knee and then

405
00:24:27,539 –> 00:24:29,730
bend your left foot underneath your

406
00:24:29,730 –> 00:24:32,940
right knee right thigh both shins Square

407
00:24:32,940 –> 00:24:35,250
to the top of the mat and there’s a

408
00:24:35,250 –> 00:24:37,230
modification for this if this doesn’t

409
00:24:37,230 –> 00:24:39,600
feel good you just come to easy

410
00:24:39,600 –> 00:24:42,419
cross-legged seated position what we

411
00:24:42,419 –> 00:24:45,179
call sukhasana you can also sit on a

412
00:24:45,179 –> 00:24:47,070
block and elevate your hips up so you

413
00:24:47,070 –> 00:24:49,950
have those options as well once you get

414
00:24:49,950 –> 00:24:53,130
your lower body set inhale reach both

415
00:24:53,130 –> 00:24:57,150
arms all the way up and then exhale just

416
00:24:57,150 –> 00:25:00,330
start to fold over and down to your own

417
00:25:00,330 –> 00:25:04,799
degree so we all have that wall of

418
00:25:04,799 –> 00:25:08,580
tension see if you can find your wall

419
00:25:08,580 –> 00:25:12,179
and then instead of blasting your way

420
00:25:12,179 –> 00:25:15,990
through the wall just try gently leaning

421
00:25:15,990 –> 00:25:22,950
into that wall a lot of times when we

422
00:25:22,950 –> 00:25:26,159
force and we push too much the body

423
00:25:26,159 –> 00:25:29,070
starts to go into a protective mode

424
00:25:29,070 –> 00:25:32,520
where it starts to harden up

425
00:25:32,520 –> 00:25:34,620
and we’re looking for the opposite

426
00:25:34,620 –> 00:25:39,690
effect we’re looking for slow unwinding

427
00:25:39,690 –> 00:25:43,920
to take place so instead of a force or a

428
00:25:43,920 –> 00:25:45,080
push

429
00:25:45,080 –> 00:25:50,490
just let it be an invitation let it be

430
00:25:50,490 –> 00:25:53,150
an enticement

431
00:26:30,890 –> 00:26:32,950
you

432
00:27:20,090 –> 00:27:22,150
you

433
00:27:22,429 –> 00:27:24,490
you

434
00:27:30,370 –> 00:27:34,480
last few breaths there

435
00:27:44,460 –> 00:27:46,520
you

436
00:27:47,470 –> 00:27:49,530
you

437
00:27:49,880 –> 00:27:51,940
you

438
00:27:58,770 –> 00:28:01,360
awesome from here go ahead and ease your

439
00:28:01,360 –> 00:28:04,450
way all the way back up onto your hands

440
00:28:04,450 –> 00:28:08,170
and then tabletop pose so either roll

441
00:28:08,170 –> 00:28:10,870
across the knees or swing your feet

442
00:28:10,870 –> 00:28:13,480
around to the side and then come back to

443
00:28:13,480 –> 00:28:17,280
tabletop once you get to tabletop pose

444
00:28:17,280 –> 00:28:20,170
slide your knees back about maybe three

445
00:28:20,170 –> 00:28:23,020
or so inches behind the hips and then

446
00:28:23,020 –> 00:28:24,940
we’ll take hip circles so just start to

447
00:28:24,940 –> 00:28:29,770
circle your whole body around and just

448
00:28:29,770 –> 00:28:32,260
see if you can just you know explore

449
00:28:32,260 –> 00:28:33,700
little movement that’s probably the

450
00:28:33,700 –> 00:28:37,450
perfect perfect counter movement to what

451
00:28:37,450 –> 00:28:42,330
you just did so a few times one way a

452
00:28:42,330 –> 00:28:45,970
few times another way just stretching

453
00:28:45,970 –> 00:28:48,340
out the large is joining that body your

454
00:28:48,340 –> 00:28:56,830
hips ice tuck the toes underneath the

455
00:28:56,830 –> 00:28:59,050
feet as you’re ready and then back to

456
00:28:59,050 –> 00:29:02,560
down dog float the hips all the way up

457
00:29:02,560 –> 00:29:07,120
to the sky and then left leg lifts up

458
00:29:07,120 –> 00:29:11,290
and as you inhale left foot top of the

459
00:29:11,290 –> 00:29:15,910
mat on the exhale relax right knee down

460
00:29:15,910 –> 00:29:17,860
onto the floor release the top of the

461
00:29:17,860 –> 00:29:20,950
right foot both hands to the inner left

462
00:29:20,950 –> 00:29:24,100
foot slide the left foot a little bit

463
00:29:24,100 –> 00:29:26,800
over to your left and then just start

464
00:29:26,800 –> 00:29:30,550
climbing down towards the ground in her

465
00:29:30,550 –> 00:29:40,630
left foot and her left leg I used to be

466
00:29:40,630 –> 00:29:42,640
several years ago it was really really

467
00:29:42,640 –> 00:29:46,060
hard to find a yin yoga class but really

468
00:29:46,060 –> 00:29:49,030
in the last three or four years has

469
00:29:49,030 –> 00:29:53,470
really gotten way more popular and we’re

470
00:29:53,470 –> 00:29:55,260
seeing it being used quite a bit in

471
00:29:55,260 –> 00:29:59,980
mainstream professional athletics you

472
00:29:59,980 –> 00:30:01,930
have MMA fighters that are using it

473
00:30:01,930 –> 00:30:05,860
professional football players all sorts

474
00:30:05,860 –> 00:30:08,560
of athletes are using this style because

475
00:30:08,560 –> 00:30:10,360
the trainers are now keyed in to the

476
00:30:10,360 –> 00:30:13,270
fact that an athlete’s body grows

477
00:30:13,270 –> 00:30:19,270
stronger and a state of rest so just as

478
00:30:19,270 –> 00:30:22,360
important as the hard training is the

479
00:30:22,360 –> 00:30:24,520
pendulum has to swing the other way and

480
00:30:24,520 –> 00:30:27,790
as it does that’s where the body gets a

481
00:30:27,790 –> 00:30:29,650
chance to repair itself so that when

482
00:30:29,650 –> 00:30:33,160
that athlete trains next their body is

483
00:30:33,160 –> 00:30:35,800
that much more strong and that much more

484
00:30:35,800 –> 00:30:50,470
adept keep your mind on the Montour the

485
00:30:50,470 –> 00:30:54,850
breath and keep the mantra or the breath

486
00:30:54,850 –> 00:30:57,870
on the mind

487
00:31:02,490 –> 00:31:04,900
anytime you notice your mind drifting

488
00:31:04,900 –> 00:31:08,250
off you bring it back to that mantra

489
00:31:08,250 –> 00:31:11,200
it’s as if you’ve done a push-up inside

490
00:31:11,200 –> 00:31:14,370
of your brain and you’re literally

491
00:31:14,370 –> 00:31:18,220
reforming the neuro Nets inside of your

492
00:31:18,220 –> 00:31:21,480
brain inside of your mind

493
00:31:21,940 –> 00:31:24,000
you

494
00:31:25,610 –> 00:31:28,090
and so you develop a great

495
00:31:28,090 –> 00:31:33,520
Bassitt e to focus to concentrate and to

496
00:31:33,520 –> 00:31:35,679
direct your mind where you choose it to

497
00:31:35,679 –> 00:31:39,640
go so that you own your mind instead of

498
00:31:39,640 –> 00:31:42,100
your mind or the five senses owning you

499
00:31:42,100 –> 00:31:47,590
and instead of being a victim you become

500
00:31:47,590 –> 00:31:49,929
completely empowered you’re running the

501
00:31:49,929 –> 00:31:51,960
show

502
00:31:52,710 –> 00:31:54,629
and then you can stop feeding the

503
00:31:54,629 –> 00:31:57,440
negativity that negative thoughts and

504
00:31:57,440 –> 00:32:00,269
you can start feeding the positive the

505
00:32:00,269 –> 00:32:03,289
uplifting thoughts

506
00:32:07,850 –> 00:32:11,240
and so this is the great path of yoga’s

507
00:32:11,240 –> 00:32:13,400
that we have that choice we have the

508
00:32:13,400 –> 00:32:16,940
choice to choose what it is that we want

509
00:32:16,940 –> 00:32:18,890
to create or what it is that we want to

510
00:32:18,890 –> 00:32:21,800
manifest or attract within our health

511
00:32:21,800 –> 00:32:27,350
our careers our relationships now we are

512
00:32:27,350 –> 00:32:30,820
the master of our own destiny

513
00:32:48,480 –> 00:32:50,540
you

514
00:32:54,380 –> 00:32:57,630
could you guys take your time slowly

515
00:32:57,630 –> 00:33:01,050
come all the way back up onto your hands

516
00:33:01,050 –> 00:33:04,080
left hand outside of your left foot and

517
00:33:04,080 –> 00:33:06,420
then go ahead and slide your left foot

518
00:33:06,420 –> 00:33:12,300
all the way across to the right pigeon

519
00:33:12,300 –> 00:33:12,720
pose

520
00:33:12,720 –> 00:33:15,900
single leg classical style pigeon take

521
00:33:15,900 –> 00:33:17,060
your time

522
00:33:17,060 –> 00:33:20,850
navigate your way into your sweet spot

523
00:33:20,850 –> 00:33:27,990
use props if you like the previous pose

524
00:33:27,990 –> 00:33:29,780
was three minutes stretching the hip

525
00:33:29,780 –> 00:33:32,460
this is another three minutes stretching

526
00:33:32,460 –> 00:33:35,760
the hip same areas but a little bit of a

527
00:33:35,760 –> 00:33:39,140
different angle in there

528
00:34:10,210 –> 00:34:12,270
you

529
00:34:18,050 –> 00:34:19,730
you

530
00:34:19,730 –> 00:34:21,530
you

531
00:34:21,530 –> 00:34:23,590
you

532
00:34:28,620 –> 00:34:30,680
you

533
00:34:31,750 –> 00:34:33,810
you

534
00:34:34,690 –> 00:34:36,750
you

535
00:34:45,480 –> 00:34:47,540
you

536
00:34:48,870 –> 00:34:50,930
you

537
00:34:54,290 –> 00:34:56,350
you

538
00:34:57,119 –> 00:34:59,180
you

539
00:35:00,589 –> 00:35:02,650
you

540
00:35:03,880 –> 00:35:05,940
you

541
00:35:09,810 –> 00:35:11,870
you

542
00:35:16,800 –> 00:35:18,860
you

543
00:35:19,890 –> 00:35:21,950
you

544
00:35:33,070 –> 00:35:34,630
you

545
00:35:34,630 –> 00:35:36,690
you

546
00:35:37,150 –> 00:35:39,210
you

547
00:35:55,940 –> 00:35:57,720
you

548
00:35:57,720 –> 00:35:59,780
you

549
00:36:01,140 –> 00:36:03,200
you

550
00:36:06,140 –> 00:36:08,200
you

551
00:36:09,950 –> 00:36:12,010
you

552
00:36:13,140 –> 00:36:15,200
you

553
00:36:15,960 –> 00:36:18,020
you

554
00:36:20,080 –> 00:36:22,140
you

555
00:36:23,710 –> 00:36:25,770
you

556
00:36:28,069 –> 00:36:30,510
that’s it

557
00:36:30,510 –> 00:36:35,340
I’m propping yourself all the way back

558
00:36:35,340 –> 00:36:40,950
up leaning into your left sit bone swing

559
00:36:40,950 –> 00:36:43,410
the right leg all the way up around

560
00:36:43,410 –> 00:36:46,890
towards the front grab your left leg

561
00:36:46,890 –> 00:36:50,190
lift it up cross the left leg right on

562
00:36:50,190 –> 00:36:53,250
top of the right stack in both knees on

563
00:36:53,250 –> 00:36:57,360
top of each other arms to the sky and

564
00:36:57,360 –> 00:36:59,700
he’ll feel that lift out of your waist

565
00:36:59,700 –> 00:37:03,960
so get out that levity and then exhale

566
00:37:03,960 –> 00:37:08,670
fold all the way over and down and just

567
00:37:08,670 –> 00:37:10,680
reach down grab whatever it is that you

568
00:37:10,680 –> 00:37:17,700
can get and then in these forward bends

569
00:37:17,700 –> 00:37:20,460
each and he’ll try and pull your spine

570
00:37:20,460 –> 00:37:24,090
out a little further and then each

571
00:37:24,090 –> 00:37:26,970
exhale let your chest get down a little

572
00:37:26,970 –> 00:37:35,310
bit deeper just taking little steps even

573
00:37:35,310 –> 00:37:38,370
deeper and deeper into the subtler

574
00:37:38,370 –> 00:37:46,200
tissues of the body again know where to

575
00:37:46,200 –> 00:37:53,190
get to know where to go all I have to do

576
00:37:53,190 –> 00:38:02,990
is just breathe and be brief and be

577
00:38:10,099 –> 00:38:12,160
you

578
00:38:41,039 –> 00:38:42,440
you

579
00:38:42,440 –> 00:38:44,500
you

580
00:38:53,339 –> 00:38:55,400
you

581
00:39:09,950 –> 00:39:12,010
you

582
00:39:14,280 –> 00:39:16,340
you

583
00:39:22,789 –> 00:39:24,849
you

584
00:39:25,580 –> 00:39:27,640
you

585
00:39:32,430 –> 00:39:34,490
you

586
00:39:37,090 –> 00:39:39,150
you

587
00:39:41,020 –> 00:39:43,080
you

588
00:39:45,050 –> 00:39:47,110
you

589
00:39:48,030 –> 00:39:50,090
you

590
00:40:01,400 –> 00:40:03,460
you

591
00:40:07,660 –> 00:40:09,720
you

592
00:40:12,100 –> 00:40:14,160
you

593
00:40:15,330 –> 00:40:17,250
awesome you guys go ahead and crawl

594
00:40:17,250 –> 00:40:21,900
yourself exiting out nice and easily on

595
00:40:21,900 –> 00:40:25,230
across that top left leg take that left

596
00:40:25,230 –> 00:40:29,040
foot bend it back by the outside of your

597
00:40:29,040 –> 00:40:31,860
left hip and then bring your inner knees

598
00:40:31,860 –> 00:40:35,010
towards each other and then just start

599
00:40:35,010 –> 00:40:38,070
leaning back to your own degree and this

600
00:40:38,070 –> 00:40:39,870
side might feel different than the last

601
00:40:39,870 –> 00:40:45,020
side so try not to take it for granted

602
00:40:45,020 –> 00:40:49,560
very often we are asymmetrical and one

603
00:40:49,560 –> 00:40:51,060
side is gonna be more open than the

604
00:40:51,060 –> 00:40:58,200
other and just hone into those two

605
00:40:58,200 –> 00:41:01,530
qualities that are the real foundation

606
00:41:01,530 –> 00:41:03,510
for any healthy relationship the

607
00:41:03,510 –> 00:41:08,720
qualities of communication and listening

608
00:41:08,720 –> 00:41:11,280
there’s no question there’s no doubt

609
00:41:11,280 –> 00:41:13,640
that our bodies communicating and

610
00:41:13,640 –> 00:41:16,760
speaking to us every single moment of

611
00:41:16,760 –> 00:41:23,310
our existence the real question is are

612
00:41:23,310 –> 00:41:27,030
we listening are we truly truly

613
00:41:27,030 –> 00:41:31,800
listening and that’s why at the

614
00:41:31,800 –> 00:41:33,960
beginning of every yoga practice we take

615
00:41:33,960 –> 00:41:37,680
that time to turn down the noise inside

616
00:41:37,680 –> 00:41:40,190
of the mind

617
00:41:42,060 –> 00:41:44,070
and you could imagine your mind you know

618
00:41:44,070 –> 00:41:48,420
like if each thought was a car for a lot

619
00:41:48,420 –> 00:41:51,660
of people their mind is like the the 405

620
00:41:51,660 –> 00:41:55,230
freeway at rush hour just jammed up with

621
00:41:55,230 –> 00:41:57,710
noise

622
00:41:58,510 –> 00:42:01,530
allow your mind to be more like a

623
00:42:01,530 –> 00:42:04,710
country road in the middle of the night

624
00:42:04,710 –> 00:42:08,770
where there’s huge gaps between the

625
00:42:08,770 –> 00:42:10,720
passing of a thought the passing of a

626
00:42:10,720 –> 00:42:17,890
car and be very very interested in those

627
00:42:17,890 –> 00:42:21,490
gaps those spaces between the thoughts

628
00:42:21,490 –> 00:42:25,690
inside the mind which are like little

629
00:42:25,690 –> 00:42:28,200
windows

630
00:42:28,310 –> 00:42:36,130
and to stillness to source peace

631
00:42:39,140 –> 00:42:42,130
and it’s that stillness and that peace

632
00:42:42,130 –> 00:42:44,749
that’s probably the foundation for all

633
00:42:44,749 –> 00:42:48,190
health and all well-being

634
00:42:48,570 –> 00:42:49,890
because you could have the greatest

635
00:42:49,890 –> 00:42:51,720
looking body on the planet but if you

636
00:42:51,720 –> 00:42:53,340
don’t have peace of mind it doesn’t

637
00:42:53,340 –> 00:42:55,820
matter

638
00:43:00,670 –> 00:43:02,730
you

639
00:43:02,990 –> 00:43:05,030
but in yoga we strive to fire on all

640
00:43:05,030 –> 00:43:08,360
cylinders to have a body that’s strong

641
00:43:08,360 –> 00:43:12,650
but also supple to have a mind that’s

642
00:43:12,650 –> 00:43:16,369
calm and steady and serene and to have a

643
00:43:16,369 –> 00:43:18,619
heart that’s kind and generous and full

644
00:43:18,619 –> 00:43:20,780
of gratitude

645
00:43:20,780 –> 00:43:25,210
just constantly counting those blessings

646
00:43:43,099 –> 00:43:45,160
you

647
00:43:48,380 –> 00:43:50,440
you

648
00:43:50,510 –> 00:43:54,619
start to ease your way all the way back

649
00:43:54,619 –> 00:43:59,750
up to a straight vertical spine and then

650
00:43:59,750 –> 00:44:02,660
just lean to your right stand that left

651
00:44:02,660 –> 00:44:04,700
leg towards straight for a moment just

652
00:44:04,700 –> 00:44:06,380
let the energy kind of move through that

653
00:44:06,380 –> 00:44:10,910
left knee and then grab your left foot

654
00:44:10,910 –> 00:44:13,220
pick it up set it right on top of that

655
00:44:13,220 –> 00:44:16,460
right knee setting up for double seated

656
00:44:16,460 –> 00:44:19,430
pigeon so right foot bends underneath

657
00:44:19,430 –> 00:44:21,980
the left knee left thigh feel free to

658
00:44:21,980 –> 00:44:24,970
modify easy cross-legged seated position

659
00:44:24,970 –> 00:44:27,200
especially if those hips feel really

660
00:44:27,200 –> 00:44:30,410
really tight like concrete and then as

661
00:44:30,410 –> 00:44:34,119
you’re ready both arms reach up sky-high

662
00:44:34,119 –> 00:44:38,359
and then fold over and down on the

663
00:44:38,359 –> 00:44:45,339
out-breath to your own impeccable degree

664
00:45:02,040 –> 00:45:04,100
you

665
00:45:06,340 –> 00:45:08,400
you

666
00:45:13,800 –> 00:45:15,240
you

667
00:45:15,240 –> 00:45:17,300
you

668
00:45:22,360 –> 00:45:24,420
you

669
00:45:25,480 –> 00:45:27,540
you

670
00:45:28,180 –> 00:45:30,240
you

671
00:45:33,720 –> 00:45:35,780
you

672
00:45:37,460 –> 00:45:39,520
you

673
00:45:40,900 –> 00:45:42,960
you

674
00:45:47,079 –> 00:45:49,140
you

675
00:45:49,930 –> 00:45:51,990
you

676
00:45:55,000 –> 00:45:57,060
you

677
00:46:01,200 –> 00:46:03,260
you

678
00:46:08,720 –> 00:46:10,780
you

679
00:46:14,619 –> 00:46:16,680
you

680
00:46:40,030 –> 00:46:42,090
you

681
00:46:46,070 –> 00:46:48,130
you

682
00:46:56,820 –> 00:46:58,880
you

683
00:46:59,240 –> 00:47:01,300
you

684
00:47:02,090 –> 00:47:04,150
you

685
00:47:10,040 –> 00:47:12,100
you

686
00:47:37,509 –> 00:47:39,569
you

687
00:47:42,340 –> 00:47:45,910
Heist go ahead and ease your way all the

688
00:47:45,910 –> 00:47:49,690
way back up stand your leg straight out

689
00:47:49,690 –> 00:47:53,110
in front of you along your yoga mat and

690
00:47:53,110 –> 00:47:56,710
then let’s all rotate our body facing

691
00:47:56,710 –> 00:47:58,180
over here towards the left side of the

692
00:47:58,180 –> 00:48:01,270
studio as you rotate your body out here

693
00:48:01,270 –> 00:48:04,210
towards the left go ahead and spread the

694
00:48:04,210 –> 00:48:08,020
legs out so we’ll set up for a seated

695
00:48:08,020 –> 00:48:09,940
straddle stretch so just open your legs

696
00:48:09,940 –> 00:48:12,820
out as wide it feels right and then one

697
00:48:12,820 –> 00:48:15,120
thing see if you can get your kneecaps

698
00:48:15,120 –> 00:48:17,500
facing straight up to the sky so for a

699
00:48:17,500 –> 00:48:19,210
lot of us the knees kind of fall back a

700
00:48:19,210 –> 00:48:20,770
little bit so there’s a little bit of an

701
00:48:20,770 –> 00:48:24,190
internal rotation forward once you get

702
00:48:24,190 –> 00:48:27,850
the low body set big and he’ll reach out

703
00:48:27,850 –> 00:48:31,180
through those arms and then exhale fold

704
00:48:31,180 –> 00:48:35,920
over and down to your own degree and you

705
00:48:35,920 –> 00:48:37,450
have a couple options with your hands

706
00:48:37,450 –> 00:48:38,650
you can keep them straight out in front

707
00:48:38,650 –> 00:48:41,740
of you along the floor or you can reach

708
00:48:41,740 –> 00:48:45,280
the hands out grab your legs or feet if

709
00:48:45,280 –> 00:48:46,960
you’re a little tighter sometimes that

710
00:48:46,960 –> 00:48:49,660
helps because then it allows you to

711
00:48:49,660 –> 00:48:54,660
access a place that you know feels right

712
00:48:55,230 –> 00:48:59,920
and then obvious this is this is a note

713
00:48:59,920 –> 00:49:03,450
on our scale that’s for the inner legs

714
00:49:03,450 –> 00:49:07,600
the inner thighs the groin

715
00:49:07,600 –> 00:49:09,580
and the whole sequence of what we’re

716
00:49:09,580 –> 00:49:12,250
moving through tonight has been designed

717
00:49:12,250 –> 00:49:16,020
in a way that you touch every major

718
00:49:16,020 –> 00:49:19,990
joint and every major muscle in your

719
00:49:19,990 –> 00:49:21,360
body

720
00:49:21,360 –> 00:49:27,840
so there’s hips the inner legs the knees

721
00:49:27,840 –> 00:49:30,820
the back the spinal muscles and the

722
00:49:30,820 –> 00:49:34,810
connective tissues throughout all those

723
00:49:34,810 –> 00:49:38,770
places get touched and a lot of people

724
00:49:38,770 –> 00:49:40,650
are calling the connective tissue also

725
00:49:40,650 –> 00:49:44,140
the meridian tissue

726
00:49:44,140 –> 00:49:47,260
an acupuncture and also Ayurvedic

727
00:49:47,260 –> 00:49:50,070
medicine they believe that there’s

728
00:49:50,070 –> 00:49:52,930
zillions of tiny little passageways

729
00:49:52,930 –> 00:49:56,800
called Nadi’s or meridians that exist

730
00:49:56,800 –> 00:50:00,060
within our body and this is how the body

731
00:50:00,060 –> 00:50:03,760
passes information nerves subtle

732
00:50:03,760 –> 00:50:05,530
information and intelligence through the

733
00:50:05,530 –> 00:50:10,410
body so that it can maintain homeostasis

734
00:50:10,410 –> 00:50:14,230
and so when we open up these meridian

735
00:50:14,230 –> 00:50:15,940
tissues and we open up these subtle

736
00:50:15,940 –> 00:50:19,030
passageways the body can much more

737
00:50:19,030 –> 00:50:22,270
effectively do what it needs to do to

738
00:50:22,270 –> 00:50:25,380
help you achieve health

739
00:50:26,870 –> 00:50:28,420
you

740
00:50:28,420 –> 00:50:31,270
a lot of us are familiar with the great

741
00:50:31,270 –> 00:50:33,340
motivational speaker Tony Robbins and

742
00:50:33,340 –> 00:50:36,640
one of his great mentors was a guy named

743
00:50:36,640 –> 00:50:40,390
Jenn Rome and he had this quote that

744
00:50:40,390 –> 00:50:43,030
says take care of your body it’s the

745
00:50:43,030 –> 00:50:47,010
only place that you have to live

746
00:50:47,010 –> 00:50:49,050
take care of your body it’s the only

747
00:50:49,050 –> 00:50:52,730
place that you have to live

748
00:50:53,910 –> 00:50:58,290
and by taking care of our body of course

749
00:50:58,290 –> 00:51:01,580
is going to take care of us

750
00:51:05,180 –> 00:51:08,750
and ultimately it’s all there to help us

751
00:51:08,750 –> 00:51:11,529
fulfill what the yogis called dharma or

752
00:51:11,529 –> 00:51:16,730
our highest path just to be of service

753
00:51:16,730 –> 00:51:18,950
to other human beings that help uplift

754
00:51:18,950 –> 00:51:22,359
to give to share

755
00:51:23,840 –> 00:51:27,520
the more that we align with that Dharma

756
00:51:27,520 –> 00:51:31,520
the brighter that our eye shine the more

757
00:51:31,520 –> 00:51:34,220
radiant our health is because we’re

758
00:51:34,220 –> 00:51:37,420
tapped into purpose

759
00:52:32,790 –> 00:52:34,850
you

760
00:52:37,490 –> 00:52:40,930
last few brats

761
00:52:56,110 –> 00:52:59,350
awesome you guys go ahead crawl yourself

762
00:52:59,350 –> 00:53:02,950
all the way back up and then bring your

763
00:53:02,950 –> 00:53:05,980
legs back together rotate your legs

764
00:53:05,980 –> 00:53:07,690
facing forward towards the front wall

765
00:53:07,690 –> 00:53:10,180
and after that deep stretch and take a

766
00:53:10,180 –> 00:53:12,640
moment just kind of shimmy and shake the

767
00:53:12,640 –> 00:53:15,340
legs out just move the prana move that

768
00:53:15,340 –> 00:53:20,980
Chi around huh and then both arms to the

769
00:53:20,980 –> 00:53:24,250
sky huge and he’ll lift them high get

770
00:53:24,250 –> 00:53:27,400
that link at the height and then exhale

771
00:53:27,400 –> 00:53:30,850
fold over and down and to a seated

772
00:53:30,850 –> 00:53:33,000
forward bend

773
00:53:33,000 –> 00:53:36,550
and although this pose doesn’t you know

774
00:53:36,550 –> 00:53:38,940
really look impressive from the outside

775
00:53:38,940 –> 00:53:41,920
no they actually say it’s one of the

776
00:53:41,920 –> 00:53:45,480
four most important poses in all of yoga

777
00:53:45,480 –> 00:53:48,940
so there’s thousands of postures so the

778
00:53:48,940 –> 00:53:50,740
fact that a lot of the great Yogi’s

779
00:53:50,740 –> 00:53:53,950
believe this makes the top for her says

780
00:53:53,950 –> 00:53:59,260
a lot one of the reasons is you’re

781
00:53:59,260 –> 00:54:01,810
stretching the whole entire back line in

782
00:54:01,810 –> 00:54:07,720
the body your heels your calves the

783
00:54:07,720 –> 00:54:12,090
backs of the knees hamstrings glutes

784
00:54:12,090 –> 00:54:15,910
spinal muscles all the way up to the

785
00:54:15,910 –> 00:54:19,770
base of the skull the top of the deck

786
00:54:23,520 –> 00:54:25,560
and also there’s a component to it where

787
00:54:25,560 –> 00:54:31,860
you’re physically folding inward so much

788
00:54:31,860 –> 00:54:33,750
of our day we’re looking outside of

789
00:54:33,750 –> 00:54:39,240
ourselves and we’re being bombarded by

790
00:54:39,240 –> 00:54:42,930
all this external stimulation that this

791
00:54:42,930 –> 00:54:45,300
becomes a great opportunity to again to

792
00:54:45,300 –> 00:54:50,820
find balance just like an astronaut

793
00:54:50,820 –> 00:54:56,670
explores outer space the yogi was very

794
00:54:56,670 –> 00:55:00,770
interested in exploring the inner space

795
00:55:00,770 –> 00:55:07,140
the inner world of the mind and through

796
00:55:07,140 –> 00:55:10,340
that inquiry and that inner exploration

797
00:55:10,340 –> 00:55:13,770
always comes a deeper connection and

798
00:55:13,770 –> 00:55:21,210
relationship to self chances are the

799
00:55:21,210 –> 00:55:24,960
deeper our relationship happens within

800
00:55:24,960 –> 00:55:27,530
ourselves then the more that our outer

801
00:55:27,530 –> 00:55:31,580
relationships will flourish as well

802
00:56:02,500 –> 00:56:04,960
you know on some level this is way more

803
00:56:04,960 –> 00:56:10,230
challenging than a power yoga class

804
00:56:10,230 –> 00:56:12,460
because at least that has a lot of

805
00:56:12,460 –> 00:56:19,810
movement a lot of intensity this is a

806
00:56:19,810 –> 00:56:23,050
whole other kind of challenge it’s a

807
00:56:23,050 –> 00:56:27,730
mental challenge and just like you can

808
00:56:27,730 –> 00:56:33,880
exercise you can also inner size and

809
00:56:33,880 –> 00:56:38,860
it’s not easy to break that monkey mind

810
00:56:38,860 –> 00:56:40,630
I mind that just likes the job

811
00:56:40,630 –> 00:56:42,550
relentlessly from one thought to the

812
00:56:42,550 –> 00:56:47,170
next but again you’re literally pulling

813
00:56:47,170 –> 00:56:49,690
neroon that’s apart and reforming on

814
00:56:49,690 –> 00:56:55,050
into certain patterns that are conducive

815
00:56:56,760 –> 00:56:59,800
to you being in control to you calling

816
00:56:59,800 –> 00:57:04,090
the shots but that process isn’t easy it

817
00:57:04,090 –> 00:57:07,810
was never supposed to be easy so just

818
00:57:07,810 –> 00:57:08,950
know that if that’s your experience

819
00:57:08,950 –> 00:57:10,960
tonight or anytime that you do this

820
00:57:10,960 –> 00:57:13,750
practice it’s pretty much par for the

821
00:57:13,750 –> 00:57:16,720
course part of the process and part of

822
00:57:16,720 –> 00:57:18,809
the journey

823
00:57:18,809 –> 00:57:35,099
last few breaths take your time slowly

824
00:57:35,099 –> 00:57:40,140
ease your way all the way back up to

825
00:57:40,140 –> 00:57:43,759
seated release down onto your back

826
00:57:43,759 –> 00:57:52,079
recline all the way back and then as you

827
00:57:52,079 –> 00:57:55,890
get it onto your back reach now grab

828
00:57:55,890 –> 00:57:59,099
your shins squeeze your knees again your

829
00:57:59,099 –> 00:58:01,039
spine is gonna feel sensitive right now

830
00:58:01,039 –> 00:58:03,659
the connective tissues take a long time

831
00:58:03,659 –> 00:58:05,759
to open up and then they take a long

832
00:58:05,759 –> 00:58:07,439
time to contract so that’s what you’re

833
00:58:07,439 –> 00:58:09,839
feeling when you feel that kind of dull

834
00:58:09,839 –> 00:58:13,859
achy soreness both feet flat on the

835
00:58:13,859 –> 00:58:17,369
ground about the width of the hips slide

836
00:58:17,369 –> 00:58:19,169
your heels close in towards your hips

837
00:58:19,169 –> 00:58:21,809
and then we’ll take it into a bridge

838
00:58:21,809 –> 00:58:24,659
pose and if you have a block nearby you

839
00:58:24,659 –> 00:58:26,729
can certainly slide the block underneath

840
00:58:26,729 –> 00:58:29,640
the low back and come into more of a

841
00:58:29,640 –> 00:58:32,489
supported bridge otherwise just go ahead

842
00:58:32,489 –> 00:58:38,759
and lift your hips up roll the shoulders

843
00:58:38,759 –> 00:58:40,259
underneath and end so you tuck the right

844
00:58:40,259 –> 00:58:44,429
shoulder left shoulder under and then

845
00:58:44,429 –> 00:58:46,049
options for the hands a lot of people

846
00:58:46,049 –> 00:58:47,880
like to interlace the fingers drawl the

847
00:58:47,880 –> 00:58:51,119
arms towards straight you could also

848
00:58:51,119 –> 00:58:55,499
reach down grab your ankles you could

849
00:58:55,499 –> 00:58:58,799
bend your elbows hands face the ceiling

850
00:58:58,799 –> 00:59:01,709
and then drive down through your triceps

851
00:59:01,709 –> 00:59:04,859
and your elbows you could bring your

852
00:59:04,859 –> 00:59:07,009
arms up over your head

853
00:59:07,009 –> 00:59:11,400
so whatever feels right and just start

854
00:59:11,400 –> 00:59:14,249
to compliment the forward bends that you

855
00:59:14,249 –> 00:59:21,179
just did just a nice easy backbend each

856
00:59:21,179 –> 00:59:23,400
and how allowing your belly to balloon

857
00:59:23,400 –> 00:59:25,969
open

858
00:59:26,260 –> 00:59:29,450
and he checks out allowing the belly to

859
00:59:29,450 –> 00:59:57,560
deflate let’s take that one last final

860
00:59:57,560 –> 01:00:02,990
inhale and then lower slow spine and

861
01:00:02,990 –> 01:00:07,599
back all the way down onto the ground

862
01:00:07,599 –> 01:00:12,970
grab your shins squeeze your knees in

863
01:00:13,690 –> 01:00:16,970
keep your right knee hug down extend

864
01:00:16,970 –> 01:00:18,560
your left leg straight out in front of

865
01:00:18,560 –> 01:00:21,170
you along the mat we’ll open your right

866
01:00:21,170 –> 01:00:22,960
arm out towards the right

867
01:00:22,960 –> 01:00:25,220
anchor your right shoulder blade into

868
01:00:25,220 –> 01:00:28,130
the floor and then let your right knee

869
01:00:28,130 –> 01:00:31,970
just drape and twist all the way over to

870
01:00:31,970 –> 01:00:34,540
the left

871
01:00:35,650 –> 01:00:40,640
nice bent knee reclining spinal twists

872
01:00:40,640 –> 01:00:43,880
and chances are right now I’m in a whole

873
01:00:43,880 –> 01:00:47,119
other place and when I came strolling

874
01:00:47,119 –> 01:00:57,690
through that door just then

875
01:00:57,690 –> 01:01:29,970
lon relaxation mode bring the right knee

876
01:01:29,970 –> 01:01:34,380
all the way back up to neutral hug and

877
01:01:34,380 –> 01:01:37,170
squeeze both the right and the left eye

878
01:01:37,170 –> 01:01:40,830
back into the belly keep your left knee

879
01:01:40,830 –> 01:01:45,480
in stand your right leg out open that

880
01:01:45,480 –> 01:01:48,600
left arm out towards the left and then

881
01:01:48,600 –> 01:01:51,690
just let that left knee come all the way

882
01:01:51,690 –> 01:01:55,610
across to the right releasing any

883
01:01:55,610 –> 01:01:59,100
unwanted tension through the back and

884
01:01:59,100 –> 01:02:01,430
the spine

885
01:02:09,110 –> 01:02:11,170
you

886
01:02:12,260 –> 01:02:14,320
you

887
01:02:17,190 –> 01:02:19,250
you

888
01:02:23,690 –> 01:02:25,750
you

889
01:02:29,829 –> 01:02:31,890
you

890
01:02:39,620 –> 01:02:42,450
bring that left knee all the way back up

891
01:02:42,450 –> 01:02:45,020
the middle

892
01:02:45,140 –> 01:02:48,620
hug and squeeze both knees back into the

893
01:02:48,620 –> 01:02:53,540
belly and then finally take one last big

894
01:02:53,540 –> 01:02:55,310
and he’ll curl the forehead up to the

895
01:02:55,310 –> 01:02:58,220
knees give your whole body one last big

896
01:02:58,220 –> 01:03:03,040
squeeze and then shavasana exhale

897
01:03:03,040 –> 01:03:09,280
release relax all the way onto your back

898
01:03:09,280 –> 01:03:16,990
into that final place of rest of comfort

899
01:03:16,990 –> 01:03:21,680
of ease and ultimately the the greatest

900
01:03:21,680 –> 01:03:24,760
hand pose of them all

901
01:03:26,580 –> 01:03:29,060
often

902
01:03:30,680 –> 01:03:32,960
obody just start to melt down into the

903
01:03:32,960 –> 01:03:35,200
ground

904
01:03:36,530 –> 01:03:38,840
allow your brain and your mind to

905
01:03:38,840 –> 01:03:41,680
completely soft

906
01:03:45,100 –> 01:03:49,540
for these last few minutes to see how

907
01:03:49,540 –> 01:03:52,030
deep you can fall into that rabbit hole

908
01:03:52,030 –> 01:03:56,490
of stillness

909
01:04:04,440 –> 01:04:06,500
you

910
01:04:07,000 –> 01:04:09,060
you

911
01:04:12,380 –> 01:04:14,440
you

912
01:04:20,120 –> 01:04:22,180
you

913
01:04:31,840 –> 01:04:33,900
you

914
01:04:38,340 –> 01:04:40,400
you

915
01:04:44,700 –> 01:04:46,760
you

916
01:04:47,890 –> 01:04:49,950
you

917
01:04:51,210 –> 01:04:53,270
you

918
01:04:55,790 –> 01:04:57,850
you

919
01:04:59,760 –> 01:05:01,820
you

920
01:05:02,920 –> 01:05:04,980
you

921
01:05:06,800 –> 01:05:08,860
you

922
01:05:10,200 –> 01:05:12,260
you

923
01:05:13,790 –> 01:05:15,850
you

924
01:05:17,890 –> 01:05:19,950
you

925
01:05:21,100 –> 01:05:23,160
you

926
01:05:27,700 –> 01:05:29,760
you

927
01:05:31,260 –> 01:05:32,590
you

928
01:05:32,590 –> 01:05:34,650
you

929
01:05:42,270 –> 01:05:44,330
you

930
01:05:50,560 –> 01:05:52,620
you

931
01:05:58,550 –> 01:06:00,610
you

932
01:06:04,260 –> 01:06:06,320
you

933
01:06:09,200 –> 01:06:11,260
you

934
01:06:13,690 –> 01:06:15,750
you

935
01:06:22,390 –> 01:06:24,450
you

936
01:06:25,160 –> 01:06:27,220
you

937
01:06:29,710 –> 01:06:31,430
you

938
01:06:31,430 –> 01:06:33,490
you

939
01:06:35,960 –> 01:06:38,020
you

940
01:06:44,080 –> 01:06:46,140
you

941
01:07:06,350 –> 01:07:08,410
you

942
01:07:11,040 –> 01:07:13,100
you

943
01:07:20,800 –> 01:07:22,860
you

944
01:07:27,840 –> 01:07:29,900
you

945
01:07:30,090 –> 01:07:32,150
you

946
01:07:34,340 –> 01:07:36,400
you

947
01:07:37,200 –> 01:07:39,260
you

948
01:07:41,880 –> 01:07:43,940
you

949
01:07:51,340 –> 01:07:53,400
you

950
01:07:55,170 –> 01:07:57,230
you

951
01:08:19,330 –> 01:08:21,390
you

952
01:08:30,510 –> 01:08:32,570
you

953
01:08:33,550 –> 01:08:35,610
you

954
01:08:36,740 –> 01:08:38,420
you

955
01:08:38,420 –> 01:08:40,480
you

956
01:08:47,569 –> 01:08:49,630
you

957
01:08:59,930 –> 01:09:01,990
you

958
01:09:03,069 –> 01:09:05,130
you

959
01:09:06,380 –> 01:09:08,440
you

960
01:09:09,700 –> 01:09:11,760
you

961
01:09:14,750 –> 01:09:20,359
from here real easily just start to slip

962
01:09:20,359 –> 01:09:24,569
back into that sensation of the body

963
01:09:24,569 –> 01:09:30,750
being held supported by the ground just

964
01:09:30,750 –> 01:09:34,290
call me back to that easy organic flow

965
01:09:34,290 –> 01:09:37,920
of the breath and that easy organic

966
01:09:37,920 –> 01:09:44,250
pulse of the heart and then go ahead and

967
01:09:44,250 –> 01:09:46,319
reach the arms all the way up over your

968
01:09:46,319 –> 01:09:50,130
head and release the fingers turn the

969
01:09:50,130 –> 01:09:54,530
palms inside-out just bring in with you

970
01:09:54,530 –> 01:10:00,470
what you so beautifully just dove into

971
01:10:00,830 –> 01:10:03,330
reach down grab the shin so I can

972
01:10:03,330 –> 01:10:06,480
squeeze the knees and the thighs into

973
01:10:06,480 –> 01:10:10,770
the belly then roll over onto your left

974
01:10:10,770 –> 01:10:16,650
side take a few breaths there the left

975
01:10:16,650 –> 01:10:27,510
side of the body is the yin channel and

976
01:10:27,510 –> 01:10:32,070
slowly press yourself all the way up to

977
01:10:32,070 –> 01:10:34,170
a last final cross-legged seated

978
01:10:34,170 –> 01:10:38,330
position where it will seal the practice

979
01:10:38,330 –> 01:10:41,220
once you get up to seated bring your

980
01:10:41,220 –> 01:10:44,010
hands all the way up to prayer right in

981
01:10:44,010 –> 01:10:45,840
front of your heart sit up tall keep the

982
01:10:45,840 –> 01:10:50,070
eyes closed and then with the hands in

983
01:10:50,070 –> 01:10:53,070
prayer position bring your indexes all

984
01:10:53,070 –> 01:10:55,200
the way up to that spot right between

985
01:10:55,200 –> 01:10:58,800
the eyebrows as you give gratitude to

986
01:10:58,800 –> 01:11:02,550
the practice for invoking clarity of

987
01:11:02,550 –> 01:11:04,940
mind

988
01:11:05,020 –> 01:11:08,469
and bring the hands down to the mouth

989
01:11:08,469 –> 01:11:11,619
giving gratitude to the practice for

990
01:11:11,619 –> 01:11:16,610
invoking and upliftment of speech and

991
01:11:16,610 –> 01:11:21,710
words and language and then hands back

992
01:11:21,710 –> 01:11:24,050
to prayer in front of the heart giving

993
01:11:24,050 –> 01:11:27,050
gratitude to the practice for just

994
01:11:27,050 –> 01:11:30,219
bringing you back home within your body

995
01:11:30,219 –> 01:11:35,590
to a place of unshakable security

996
01:11:35,590 –> 01:11:40,570
certainty knowingness truth

997
01:11:40,570 –> 01:11:45,739
strength and power one last final own

998
01:11:45,739 –> 01:11:50,050
take a big inhale through the nose

999
01:12:16,060 –> 01:12:18,120
you

1000
01:12:19,860 –> 01:12:23,930
watch how much wealth much love to you

1001
01:12:23,930 –> 01:12:27,500
have a beautiful rest of your evening

1002
01:12:27,500 –> 00:00:00,000
namaste

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