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Hi everyone! Welcome to this session [br]of what I call energy flow yoga

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This yoga class is designed to [br]support you in your meditative practice

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When we're speaking about yoga [br]we're also speaking about non-duality

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because yoga itself is a non-dual system,[br]which a lot of people,

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especially in our modern [br]culture, don't realize.

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where normally our focus is on [br]the posture, as though the stretch

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is what yoga is. But of course if you've[br]looked into yoga even a little bit

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you'll realize that the first limb of yoga[br]is posture not even necessarily stretch.

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Often it's referring to sitting in[br]meditative posture.

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And the other seven limbs are all [br]pointing to deeper States both within

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our energy our psychology, referring to [br]the breath and ultimately to Consciousness

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and so this practice is really designed[br]around incorporating the Asana,

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which we will be doing. Which[br]will be various postures and flows,

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with the most important aspect of the[br]practice which is concentration

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awareness, non-resistance.[br]Just like in the meditative practice.

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So we can learn to actually go [br]into our yoga postures flows,

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whatever it is we're doing, [br]using the same principle

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and so that is the most [br]important part of the practice

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you could kind of say [br]the stretch is secondary.

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So for this session we're going to[br]go into a format which I often use

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starting with breathwork which [br]in yoga is called Pranayama

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and then we'll be moving into [br]body stretches or holds.

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Normally from a Yin perspective. So Yin[br]stretches and also Yin flows I call them

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that build up Prana in the body. Prana[br]actually refers to Life Force energy

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and if you've heard the word Chi,[br]then it's the same thing except that

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would be the word used [br]more in the Chinese system.

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And so as we're working that the[br]mindfulness concentration feeling

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are a priority and then the stretch is[br]just something that's going to happen

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So, we'll laid in, we'll begin lying on [br]our back so let's just take a moment

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and find your mat I'm going to be sitting[br]while I give you the instructions

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when I teach, what I'm trying to do is[br]teach clearly enough where you don't have

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to open your eyes often, that way your[br]attention is focused inwards on feeling.

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So I'll give you another moment here[br]to just find the mat, lying down

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in shavasana posture, you can lie down[br]with your hands facing up preferably

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with an open heart posture, but if that's[br]not good for your shoulder then just

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lie down with whatever position[br]works best for your body.

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In the case of prana, that we're talking[br]about on a deep level of practice

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pranayama sometimes is referred to[br]only as the very natural breath

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that occurs when you're in deep meditation

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But for the sake of these practices[br]Pranyama will refer to any way

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of working with your breath. so we'll[br]be manipulating the breath first

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and then we'll eventually be going [br]into the natural breath.

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So as you're lay there, the first thing[br]you want to do is notice your entire body,

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and just feel into what's going on[br]right now from head to toe

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kind of taking in information[br]not labeling anything

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so if there's tension you can [br]acknowledge that if you feel good

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maybe there's something like anxiety[br]you can acknowledge that and

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these things, these feelings, these things[br]that we're noticing inside the body

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and the mind and in the emotional[br]system are part of our practice.

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And so we'll do our very best to just [br]allow them to be there as we go through.

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So let's begin by noticing the breath[br]rising and falling at the navel,

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you're just going to notice the belly[br]expanding and contracting

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like a wave, and just allow your attention[br]to notice that as you breathe

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there's an expansion in the belly and as [br]you exhale there's a release in the belly

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going back down. And we'll just stay [br]there for a couple breaths

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before we begin to deepen it.[br]So as you're feeling into your breath

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now begin to deepen it [br]towards your collar bone

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so you're going to inhale from [br]the belly, once the belly feels full

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you're filling up the sternum and then[br]the upper chest right to the collar bone

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so when you're into a full exaggerated[br]breath, your inhale feels like a vessel

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from the bottom to the top, and the[br]collar bone being the top of the glass.

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now we're going to exhale and release from[br]the collar bone all the way back down

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until you get to the lower belly. [br]So this is called diaphragmic breathing,

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and one of the main areas we want to[br]hone in on, is the diaphragm itself moving

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as you inhale and exhale. So you're going[br]to feel that underneath your rib cage.

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So for this first breath, think about it[br]more as you're not trying to sink in,

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you're trying to unlock the physical[br]breath structure, by using a little bit of

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strength here on the breath. And you'll[br]feel the ribs opening. You'll probably

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notice where you may be holding some[br]chronic tensions. Let's just take

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a couple more of those, helping us get[br]into the body to prepare for practice

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Something that can be helpful while you're[br]doing this and throughout the practice

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is to relax all your face muscles.[br]So relax your jaw, relax your forehead

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and your eyes, your mouth, just let[br]everything go and try to feel more

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into a surrendered state. And then [br]we'll go into the second breath.

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So we've started to get into the body.[br]The second breath is focused much more

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on activating the [br]parasympathetic nervous system.

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This is part of the goal of this practice[br]because when we're in parasympathetic

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everything's working right[br]and we're in a relaxed state.

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So to help augment that, I'm going[br]to focus on a prolonged exhale

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so let's begin still doing[br]your diaphragm breathing

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we start start with the count of 3 3 6.[br]So the first number is your inhale.

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You're going to inhale to the [br]count of three, filling up.

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You don't have to fill it to the[br]point where you feel strained

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and once you fill up, you're going[br]to hold your breath for three

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and let everything relax. [br]So when you're holding the breath

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don't try to force anything[br]just let it settle and then exhale

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to the long count of six out the nose.[br]So you're inhaling three,

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holding for three, and exhaling for six.

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And I know there's many of us at[br]every level of practice here,

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so some of you might right away[br]move up to 4 4 8 or 5 5 10

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if you find that your natural [br]breath control is much deeper,

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but the key here is don't move up[br]by straining, you would only add a number

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if it feels like that's softening into your[br]body, and you're not having to force it.

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So inhaling first number, holding the[br]second number and the exhale

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equals the inhale and hold. So let's say[br]you eventually moved up to 6 6 12

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then you would always have the exhale[br]equaling the inhale and hold.

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And this is a great breath to do whenever[br]you need it. Even during the day

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you can take a couple minutes and do this,[br]and it will help to reset your system.

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We'll just stay here [br]for another minute or so

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Noticing where your tension is. [br]So one of the other key points

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of the practice that we're doing [br]and about to go into is

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we want to find the tension. [br]So it's a little different than

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what we're used to, which is trying to[br]get away from the tension normally.

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In this type of practice[br]you're going to allow yourself

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to sink into the tension, and [br]be present with it as you find it.

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So let's finish one more [br]of those complete breaths,

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whatever number you're at [br]and then you're going to let it go.

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Once you let it go, simply notice [br]the body from head to toe to fingertip

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and you will already notice that [br]you're a little bit more in your body

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most likely even after doing this [br]for about 5 minutes or so

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Now as we move into the stretches, [br]we're going to do this practice

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mostly on a lower body sequence [br]we're going to be working the hips

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and the legs and the spinal column and [br]then we'll be doing another practice

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after this, that will focus [br]more on the upper body.

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So you're lined down you're just going[br]to turn over, or I'm going to turn over

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and we're going to bend the knees [br]we'll have the feet flat

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going to have the palms down by my side,[br]so we're going to work into what's called

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spinal breathing. So I've got the shoulder[br]blades underneath me

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now notice where your hip bones are[br]and you want to have your knees

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the same distance apart and your heels [br]so that creates a straight line of energy.

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Another big aspect of this particular [br]practice is we're going to build up

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a lot of energy and Prana [br]circulating in the body.

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I've got the palms down shoulder weights[br]underneath me I'm going to pull my chin

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into my throat slightly, [br]so the back of my neck is open

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and then the last thing is to tuck your[br]tailbone all the way between your legs

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until there's no arch in your back and[br]you're going to see that's already

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a fairly deep internal stretch on the [br]back of your abdominal cavity.

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This position here is what it feels like[br]when you complete your exhale.

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Chin tucked, tailbone tucked, palms and[br]shoulder blades down

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and there's two parts of this breath.[br]The first part is just the spine,

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as I inhale, come into a deep arch in my[br]spine, pull the breath all the way

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to the upper chest and squeeze [br]your shoulder blades together.

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and as you exhale, tuck your chin [br]and tailbone pull the diaphragm up,

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and squeeze the breath out of your body.

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Okay so we're going to inhale[br]expand and arch.

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Exhale release, tuck [br]the chin and tailbone.

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Right now you're still working the breath[br]that means we're not really concerned

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with the natural breath yet, we'll be[br]doing that more in the holds. So here

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you're deepening the breath and utilizing[br]the breath to move your spinal column.

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We're just going to do a couple of these

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and then we will be adding[br]the upper body to it.

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Make sure I'm not going to[br]get hooked on the mic.

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So on your next inhale, [br]you've exhaled tucked everything in,

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on your inhale I'm going to start [br]to float the arms up like this,

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now as I do, I want to splay the fingers[br]wide, rotate the palms outwards

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and then reach all the way up into [br]a full arch of my spine like that,

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[ this cord is kind of pulling up short ]

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We are now going to exhale, as the exhale[br]happens the palms are down, and notice

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that as I exhale further and further down,[br]I tuck the chin and tailbone,

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I flatten everything out and press[br]the palms into the floor.

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And then you release, relax,[br]inhale, receive the breath.

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Expand, open the ribs, [br]rotate the palms out, exhale.

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Palms are facing the floor coming down

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Notice how deep of an elongation that is [br]to your spine as you tuck the chin

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and tailbone and [br]bring the arms down.

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It's actually one of the [br]deepest spinal stretches

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because you really can't get[br]any further on elongation

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unlike a forward fold, when you're bent.[br]When I do this and I draw the chin in

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and pull the tailbone through [br]the whole spine is lengthened

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and being pulled up and down, [br]so you're decompressing the discs.

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Let's work that for one more.

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Exhaling, tucking and then just relax [br]everything now and simply notice the spine

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So throughout the practice we'll be [br]checking in and just noticing

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what's going on. Feel your body and[br]be aware of any sensation of

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internal energy which normally is going[br]to feel like flow, expansion, tingling

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in the body, sometimes heat. We're going [br]to go through a full Yin stretch

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for each hip now. So from this position [br]I'm going to take my left knee

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and pull it to my chest and I'll explain[br]one thing here on Yin stretching.

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The more you let go, the more you're in a [br]Yin stretch. So when I'm in a true Yin

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stretch, I'm not flexing the target muscle[br]I'm allowing it to expand and release.

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So what that looks like is I would take my[br]left hand and wrap it around the outside

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or the inside of my knee and I'm going to[br]pull the leg open to the left side

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as far out as I can and then just let[br]everything settle, and then

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your right leg is just going to hang over[br]to the right side on its own

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I want my chin tucked in a little bit and [br]you don't have to do anything here.

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You can keep the arm down by your side or [br]maybe even better would be bring the arm

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like that at 90° and it creates [br]a counterweight for the left leg.

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Now my job is to simply focus my attention[br]on the area that's being stretched

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So my awareness is on the left groin[br]and on the breath at the same time and

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this is the most important component [br]of the practice is maintain

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the awareness focused and whenever[br]you notice that you're back in your mind,

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which will happen, find your breath [br]and find the body part.

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So my attention is over here on the left[br]groin, and what I'm attempting to do

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is simply be present with it, and not[br]resist anything that's occurring

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just like you would do when you're [br]meditating you're witnessing it

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and allowing it to naturally unfold[br]through the weight of your arm

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you don't even have to pull the leg down.

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And after about 45 seconds or so the [br]tendons will start stretching so in the

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Yin stretch you're actually opening up the[br]connective tissue not just the muscles.

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We're going to draw the left knee in now.[br]Inhale and just feel that stretch that

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just took place in the drawing.[br]Exhale, pull the left knee to your chest,

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and then sit your left ankle on your right[br]knee and we're going to get ready to go

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into the hip opener. So I'll give you two[br]options here. The first one is slightly

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more intense than the second. Your left[br]hand is going to slide between your legs

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and grab the back of your right knee. Your[br]right hand meets it, you allow

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the right knee to hang loosely and then[br]you pull the right knee towards you

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until you hit a level that you think[br]is a maximum of 95%

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So again, you're not forcing any stretches.[br]This is often a misconception in

0:16:11.759,0:16:17.509
modern yoga where it becomes really[br]more like a competition against yourself

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or other people. You want to listen to[br]your body so if I'm at about 95%

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that means there's a little bit of room to[br]give, that means the muscle is not locked

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now my attention goes to my left glut and[br]immediately I find my breath and I begin

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to allow the breath to really take on a [br]natural rhythm which will be a little

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deeper than when you started so you're [br]both aware of the natural breath

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coming and going and you're [br]aware of the left hip.

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Now the alternative if this was [br]too much for you is to keep

0:16:49.609,0:16:54.397
your right foot down, reach up and grab[br]your left leg in the same position,

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like this, and just pull the leg towards [br]you, so it's almost the same stretch

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not quite as intense. And we'll be [br]here for a few more breaths.

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Something else that's helpful is to keep[br]the chin tucked into the throat

0:17:09.163,0:17:15.827
that's always lengthening your neck and[br]spine. So remember that you're not trying

0:17:15.827,0:17:20.870
to change anything, you're simply[br]allowing the awareness to sink into

0:17:20.870,0:17:24.801
the area that's being stretched and over[br]time that awareness is what will do all

0:17:24.801,0:17:30.491
the work for you. As you know, you can't[br]force yourself to relax and you can't

0:17:30.491,0:17:35.774
force yourself to release tension. [br]You can try with the thinking mind

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and normally all it does is the opposite[br]which is create more tension.

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These stretches can easily be held for [br]5 minutes if you want to do

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this on your own and that's [br]typical in a Yin practice

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Then from here I'm going to allow [br]the right foot to come down and

0:17:57.389,0:18:03.187
I'll bring my arms out palms up in tea[br]posture. I'm going to wrap the left leg

0:18:03.187,0:18:06.428
around the right leg and then hook[br]the ankles. If you can

0:18:06.428,0:18:10.638
and if you can't that's fine. When I'm [br]twisting I want to do it on the exhale,

0:18:10.638,0:18:17.135
so I'm going to take a deep breath in and[br]then exhale drop your legs over to the

0:18:17.135,0:18:22.315
right as you turn your head to the left [br]and just let everything again settle,

0:18:22.315,0:18:25.825
surrender to gravity.

0:18:27.518,0:18:32.454
In this position now, obviously you're [br]opening the outside of your hip

0:18:32.454,0:18:37.177
but you're also opening up your chest[br]and your starting especially the chest

0:18:37.177,0:18:41.824
on the left side so if you notice your [br]left shoulder one little thing you

0:18:41.824,0:18:45.824
could add here, is to slightly contract[br]your left shoulder blade towards your

0:18:45.824,0:18:52.541
spine opening your chest a little further.[br]And your head is turned away from the legs

0:18:53.474,0:18:57.474
If this gets a little intense on your hips[br]you would place a pillow under the outside

0:18:57.474,0:19:02.924
of your leg supporting, so that you're [br]not going too far over.

0:19:03.642,0:19:09.123
Your awareness is directed to the outside[br]of the hip and also the left rib cage

0:19:09.123,0:19:13.123
or the left shoulder. [br]So this whole general area.

0:19:17.265,0:19:21.845
Always check in make sure you're relaxing[br]your face muscles they're not clenching.

0:19:24.994,0:19:30.118
So remember what you're doing is you're[br]meditating while you stretch,

0:19:30.118,0:19:34.958
and truthfully that's much more clear [br]definition of yoga, as yoga means to

0:19:34.958,0:19:40.777
bring together or coalesce. I'll talk a[br]little bit more about that later

0:19:40.777,0:19:48.367
in another class. From here we inhale[br]center, unwind the legs, and then we'll

0:19:48.367,0:19:53.737
just release them and give the [br]hips a break there for a second.

0:19:53.737,0:19:58.246
You're going to place the hands down[br]over the hip bones. I'm going to take

0:19:58.246,0:20:04.317
a breath into the hip bones, and exhale[br]down and out my legs like a wave.

0:20:04.317,0:20:08.718
Okay so just breathe where you feel[br]the hip bones and then follow

0:20:08.718,0:20:14.991
your attention down your legs and out[br]as you exhale this is called sweeping,

0:20:16.260,0:20:20.260
sometimes it's called flushing, there's[br]different names for these techniques

0:20:20.260,0:20:24.670
and they're all based on your ability to[br]concentrate. The more that you can

0:20:24.670,0:20:28.260
concentrate, the more [br]you can have an effect.

0:20:29.445,0:20:33.445
And notice how different the hip you just[br]worked on feels to the side you haven't.

0:20:34.738,0:20:38.738
Then from here we're going [br]to bend the knees, feet flat.

0:20:38.738,0:20:45.313
I'll begin by opening the right groin. [br]So pull your right knee to center

0:20:45.313,0:20:50.700
and then wrap yourhand around the inside,[br]the outside or another alternative is

0:20:50.700,0:20:55.100
to bring your arm up underneath the leg[br]like that, so it's really up to you

0:20:55.100,0:20:58.235
they're all going to do something[br]quite similar I'm going to draw

0:20:58.235,0:21:03.139
the leg out to the right side and then[br]allow the left leg to just flop over

0:21:03.139,0:21:09.911
and hang, then bring your left arm 90°[br]palms up, tuck your chin, and surrender

0:21:09.911,0:21:15.251
into the floor, surrender to gravity.[br]begin to be aware of both

0:21:15.251,0:21:20.231
the right groin and your breath.

0:21:23.175,0:21:28.845
Notice what is a deep but smooth breath,[br]when you're not controlling it you'll

0:21:28.845,0:21:33.685
notice that your breath is slowly taking [br]on a deeper rhythm without having to do

0:21:33.685,0:21:40.179
anything. And you may also notice that[br]now and again you require a deep breath

0:21:40.179,0:21:44.246
so listen to that if all of a sudden your[br]body wants to take an exaggerated

0:21:44.246,0:21:48.246
deep breath. maybe you're aware [br]of some tension then go with that.

0:22:00.890,0:22:04.760
And you'll see that little by little the [br]longer you hold these the more

0:22:04.760,0:22:11.200
that the area opens. So in a future class[br]we'll perhaps explore during the full

0:22:11.200,0:22:16.421
five minute holds. We're going to bring[br]the right knee back to center now.

0:22:16.421,0:22:20.875
And then take your right knee, just bring[br]it into your chest for a sec and take a

0:22:20.875,0:22:27.215
breath and then we'll sit the right ankle[br]on the left knee, and as you did

0:22:27.215,0:22:31.612
on the other side, thread through, put the[br]right arm between your legs,

0:22:31.612,0:22:36.758
grab the back of your left knee,[br]left hand meets it, relax the left knee,

0:22:36.758,0:22:41.928
tuck your chin in, and pull the knee[br]towards you until you hit a maximum

0:22:41.928,0:22:48.978
of 95% then hold steady and begin to[br]sink your attention and breath into your

0:22:48.978,0:22:53.968
right glute. And the alternative is the [br]same if this gets too much

0:22:53.968,0:23:00.800
you have your right foot down and [br]you're carrying your left leg towards you.

0:23:00.474,0:23:04.354
I didn't emphasize this on the other[br]side but make sure that your knee the

0:23:04.354,0:23:08.474
one that you're grabbing is completely[br]relaxed so you're not tensing up.

0:23:08.710,0:23:12.710
If you were to flex your left knee even a[br]little bit, notice how that starts

0:23:12.710,0:23:18.550
locking up your hips so just [br]keep that leg hanging loosely.

0:23:18.917,0:23:23.400
keeping the chin tucked in, you could[br]also try drawing the shoulder blades

0:23:23.400,0:23:28.700
a little bit towards the floor and that[br]will help open up the chest.

0:23:33.728,0:23:38.861
When I'm practicing my eyes are almost[br]always closed, because then I can feel

0:23:38.861,0:23:44.105
much more than when they're open. And[br]notice that when the eyes are open,

0:23:44.105,0:23:48.105
how that might take your attention [br]away from your body.

0:23:49.775,0:23:55.007
And then from here the left foot is going[br]to come down and then I'm going

0:23:55.007,0:23:59.727
to bring the arms out 90° palms up [br]or down if that's better for you.

0:23:59.727,0:24:05.302
Wrap the leg over, the right leg over [br]the left, take a deep breath in

0:24:05.302,0:24:10.344
and then drop over on the exhale just[br]allowing it to release as you go over.

0:24:10.344,0:24:15.018
Your head's going to turn away from [br]the legs and you want to keep

0:24:15.018,0:24:18.719
your right shoulder on the mat. [br]So if you were to go too far over,

0:24:18.719,0:24:23.018
you might see that the right shoulder is[br]pulling up. Try to use this right shoulder

0:24:23.018,0:24:27.518
as a gauge. If it's on the mat I'll allow[br]myself to go over. And then what will

0:24:27.518,0:24:30.945
happen is you'll not just feel the hip[br]opener you'll feel the stretch

0:24:30.945,0:24:35.303
move up to here. And this is where[br]you can also slightly squeeze

0:24:35.303,0:24:39.303
your right shoulder blade [br]inwards if you prefer.

0:24:40.408,0:24:43.701
Couple more breaths here.

0:24:43.701,0:24:50.605
Being aware of the feeling in the[br]stretch and the breath itself.

0:24:57.705,0:25:03.186
And then inhaling next inhale we'll[br]bring the knees back up to center.

0:25:03.186,0:25:09.476
Unwind the legs and just let your[br]legs go here.

0:25:11.251,0:25:19.101
Bring the arms down, feel into[br]your entire body line from head to toe.

0:25:24.584,0:25:28.404
What do you notice [br]different in your body now?

0:25:28.512,0:25:34.709
After having done, I believe [br]probably around 25 minutes.

0:25:36.258,0:25:40.258
So 25 minutes goes pretty quick[br]when you're mindful.

0:25:40.258,0:25:44.258
And notice how you can feel your body.

0:25:44.258,0:25:48.258
Probably quite a bit more [br]than when you started.

0:25:48.258,0:25:52.711
The most important thing to remember[br]is that that feeling of embodiment

0:25:52.711,0:25:56.711
is not coming really from the stretches,

0:25:56.711,0:26:00.581
it's coming from your awareness,[br]that you've been bringing

0:26:00.581,0:26:03.194
and cultivating into the body.

0:26:03.194,0:26:08.670
The effect of that, is it opens up all the[br]Nadis which is another word for meridians

0:26:08.670,0:26:13.270
in the system and you'll [br]be able to feel that.

0:26:13.270,0:26:18.774
Notice any areas that you can't feel yet[br]and that might give you an indicator

0:26:18.774,0:26:22.774
where the energy is not flowing as[br]strongly in the body.

0:26:23.921,0:26:27.661
So we're just going to do a little scan[br]for the next couple minutes

0:26:27.661,0:26:30.501
before we finish up.

0:26:32.527,0:26:38.100
There're many forms of scanning[br]and if you've done Yoga Nidra,

0:26:38.100,0:26:42.100
I highly recommend it, [br]It often involves body scans.

0:26:42.100,0:26:45.740
Then the deeper ones will go into some[br]of the energy rhythms in the body

0:26:45.740,0:26:48.856
which we'll explore over time.

0:26:48.856,0:26:53.016
So let's just do a generalized[br]scan with our breath.

0:26:53.016,0:26:58.336
First thing I'll do, is notice my[br]right hip and the right hip joint,

0:26:58.336,0:27:02.336
and you're going to take a [br]deep breath into your right hip.

0:27:04.207,0:27:08.207
And then exhale slowly down,[br]and out your right leg.

0:27:12.758,0:27:17.808
Noticing all the sensations [br]and again same thing.

0:27:26.422,0:27:32.174
And as you do that pay attention[br]to what are the sensations .

0:27:32.176,0:27:35.406
it's quite interesting. If you've [br]never felt energy before,

0:27:35.406,0:27:38.377
it's not as hard as you think.

0:27:38.377,0:27:41.797
Same thing on the left hip. Bring your[br]attention over and we'll be doing

0:27:41.797,0:27:45.797
two breaths into the left hip.

0:27:47.401,0:27:52.687
Breathing into the hip socket exhaling[br]down as though it all just flushes down

0:27:52.687,0:27:56.687
and out your foot on the left side.

0:28:08.480,0:28:13.770
Finishing the breath you're on now,[br]notice both of your legs

0:28:13.770,0:28:21.170
let the breath just breathe itself now and[br]just simply notice your hips and your legs

0:28:21.204,0:28:28.204
and what do you feel. Do both legs feel[br]equal or can you feel the circulation

0:28:28.204,0:28:33.394
more on one side, which is more common[br]as the energy circulates in our body often

0:28:33.394,0:28:38.185
not in balance. Normally one side we'll [br]have more energy, and one side

0:28:38.185,0:28:42.891
not quite as much. Just like one side[br]of the body is often weaker

0:28:42.891,0:28:46.891
and one side is tighter.

0:28:48.764,0:28:52.764
Okay now take one or two hands[br]and place it over your navel

0:28:54.253,0:28:58.253
and bring all of your awareness to the[br]belly button. The the belly button is

0:28:58.253,0:29:02.253
considered the life force center of the[br]whole body another way that

0:29:02.253,0:29:06.343
we learn to ground our energy[br]is by focusing at the belly.

0:29:06.343,0:29:13.293
So as you inhale, using your imagination,[br]imagine a little ball of energy expanding.

0:29:15.674,0:29:20.438
Maybe a little sun and as you exhale, [br]it just settles there.

0:29:20.438,0:29:25.758
And again as you inhale, even[br]more energy comes to the navel.

0:29:25.807,0:29:29.807
We'll do this a couple times.

0:29:34.046,0:29:38.898
Always noticing when the Mind tries to[br]wander. If it does, gently come back

0:29:38.898,0:29:42.968
to what you're doing, [br]or what you're not doing.

0:29:50.245,0:29:54.508
So finishing one more breath, [br]let that go and we'll get ready

0:29:54.508,0:29:59.408
to close out the practice, which in this[br]style that I'm teaching we always do

0:29:59.408,0:30:04.221
that in sitting. So if you can, just roll[br]over into fetal posture on one side.

0:30:12.365,0:30:18.840
And then we'll make our way back up to[br]sitting. If this was a longer practice

0:30:18.840,0:30:23.985
then often we would sit in Savasana for[br]a longer period of time just allowing the

0:30:23.985,0:30:29.488
integration factor. but after doing [br]all that, you probably will notice

0:30:29.488,0:30:34.753
that sitting is a little bit easier [br]than when you began.

0:30:37.123,0:30:42.231
So try to find a good stacked posture,[br]the sit bones are in place,

0:30:42.231,0:30:46.231
there's not an exaggerate forward or [br]rear arch in the lower back.

0:30:46.231,0:30:51.381
Shoulders are up and over brought [br]into place, the chin is tucked in gently.

0:30:51.381,0:30:56.145
Looking forward, just feel into [br]this strong posture for a moment.

0:30:56.521,0:31:00.521
Once again, closing the eyes.

0:31:01.727,0:31:08.670
Take a couple of deep breaths in [br]and deep breaths out, letting it go.

0:31:16.530,0:31:19.970
And then we're going to finish [br]with the closing movement,

0:31:19.970,0:31:24.390
I'm going to bring my arms out to [br]the side and we'll do this three times.

0:31:24.390,0:31:30.160
Inhaling up, imagine you're gathering [br]energy between your arms, and exhale down,

0:31:30.160,0:31:35.776
sweep it through both your body and [br]the energy field around the body.

0:31:35.776,0:31:41.453
If you want to bring in a visualization,[br]you could visualize the energy or a color

0:31:41.453,0:31:45.773
or just try to be in the feeling center.

0:31:46.803,0:31:52.633
The key as always is to be present, and [br]when you're present then something magical

0:31:52.633,0:31:56.633
can happen that normally doesn't happen[br]when we're stuck in our mind.

0:32:08.264,0:32:12.054
And the next time you come up [br]the palms come together.

0:32:12.054,0:32:17.504
When you're ready, then you'll come down[br]into prayer posture in front of the chest.

0:32:17.504,0:32:22.784
We always close focused at the heart.[br]Taking a moment here, noticing your heart.

0:32:22.784,0:32:26.784
Maybe there's an intention or prayer.

0:32:31.581,0:32:37.081
And then we'll close taking a bow.

0:32:38.062,0:32:42.062
Namaste. [br]Thank you.