[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:19.27,0:00:25.53,Default,,0000,0000,0000,,Hi everyone! Welcome to this session \Nof what I call energy flow yoga
Dialogue: 0,0:00:25.99,0:00:31.87,Default,,0000,0000,0000,,This yoga class is designed to \Nsupport you in your meditative practice
Dialogue: 0,0:00:33.37,0:00:37.37,Default,,0000,0000,0000,,When we're speaking about yoga \Nwe're also speaking about non-duality
Dialogue: 0,0:00:37.37,0:00:42.78,Default,,0000,0000,0000,,because yoga itself is a non-dual system,\Nwhich a lot of people,
Dialogue: 0,0:00:42.78,0:00:45.88,Default,,0000,0000,0000,,especially in our modern \Nculture, don't realize.
Dialogue: 0,0:00:45.88,0:00:49.88,Default,,0000,0000,0000,,where normally our focus is on \Nthe posture, as though the stretch
Dialogue: 0,0:00:49.88,0:00:54.29,Default,,0000,0000,0000,,is what yoga is. But of course if you've\Nlooked into yoga even a little bit
Dialogue: 0,0:00:54.29,0:00:59.75,Default,,0000,0000,0000,,you'll realize that the first limb of yoga\Nis posture not even necessarily stretch.
Dialogue: 0,0:00:59.75,0:01:03.96,Default,,0000,0000,0000,,Often it's referring to sitting in\Nmeditative posture.
Dialogue: 0,0:01:03.96,0:01:08.16,Default,,0000,0000,0000,,And the other seven limbs are all \Npointing to deeper States both within
Dialogue: 0,0:01:08.16,0:01:14.39,Default,,0000,0000,0000,,our energy our psychology, referring to \Nthe breath and ultimately to Consciousness
Dialogue: 0,0:01:14.39,0:01:20.23,Default,,0000,0000,0000,,and so this practice is really designed\Naround incorporating the Asana,
Dialogue: 0,0:01:20.23,0:01:24.36,Default,,0000,0000,0000,,which we will be doing. Which\Nwill be various postures and flows,
Dialogue: 0,0:01:24.36,0:01:29.12,Default,,0000,0000,0000,,with the most important aspect of the\Npractice which is concentration
Dialogue: 0,0:01:29.12,0:01:33.12,Default,,0000,0000,0000,,awareness, non-resistance.\NJust like in the meditative practice.
Dialogue: 0,0:01:33.12,0:01:37.15,Default,,0000,0000,0000,,So we can learn to actually go \Ninto our yoga postures flows,
Dialogue: 0,0:01:37.15,0:01:40.39,Default,,0000,0000,0000,,whatever it is we're doing, \Nusing the same principle
Dialogue: 0,0:01:40.39,0:01:43.54,Default,,0000,0000,0000,,and so that is the most \Nimportant part of the practice
Dialogue: 0,0:01:43.54,0:01:46.24,Default,,0000,0000,0000,,you could kind of say \Nthe stretch is secondary.
Dialogue: 0,0:01:46.24,0:01:51.12,Default,,0000,0000,0000,,So for this session we're going to\Ngo into a format which I often use
Dialogue: 0,0:01:51.12,0:01:55.12,Default,,0000,0000,0000,,starting with breathwork which \Nin yoga is called Pranayama
Dialogue: 0,0:01:55.12,0:01:58.95,Default,,0000,0000,0000,,and then we'll be moving into \Nbody stretches or holds.
Dialogue: 0,0:01:58.96,0:02:06.43,Default,,0000,0000,0000,,Normally from a Yin perspective. So Yin\Nstretches and also Yin flows I call them
Dialogue: 0,0:02:06.43,0:02:10.93,Default,,0000,0000,0000,,that build up Prana in the body. Prana\Nactually refers to Life Force energy
Dialogue: 0,0:02:10.93,0:02:14.93,Default,,0000,0000,0000,,and if you've heard the word Chi,\Nthen it's the same thing except that
Dialogue: 0,0:02:14.93,0:02:18.16,Default,,0000,0000,0000,,would be the word used \Nmore in the Chinese system.
Dialogue: 0,0:02:18.16,0:02:24.18,Default,,0000,0000,0000,,And so as we're working that the\Nmindfulness concentration feeling
Dialogue: 0,0:02:24.18,0:02:28.56,Default,,0000,0000,0000,,are a priority and then the stretch is\Njust something that's going to happen
Dialogue: 0,0:02:28.56,0:02:33.14,Default,,0000,0000,0000,,So, we'll laid in, we'll begin lying on \Nour back so let's just take a moment
Dialogue: 0,0:02:33.14,0:02:37.53,Default,,0000,0000,0000,,and find your mat I'm going to be sitting\Nwhile I give you the instructions
Dialogue: 0,0:02:37.53,0:02:42.03,Default,,0000,0000,0000,,when I teach, what I'm trying to do is\Nteach clearly enough where you don't have
Dialogue: 0,0:02:42.03,0:02:47.92,Default,,0000,0000,0000,,to open your eyes often, that way your\Nattention is focused inwards on feeling.
Dialogue: 0,0:02:47.92,0:02:51.50,Default,,0000,0000,0000,,So I'll give you another moment here\Nto just find the mat, lying down
Dialogue: 0,0:02:51.50,0:02:57.01,Default,,0000,0000,0000,,in shavasana posture, you can lie down\Nwith your hands facing up preferably
Dialogue: 0,0:02:57.01,0:03:01.01,Default,,0000,0000,0000,,with an open heart posture, but if that's\Nnot good for your shoulder then just
Dialogue: 0,0:03:01.01,0:03:05.50,Default,,0000,0000,0000,,lie down with whatever position\Nworks best for your body.
Dialogue: 0,0:03:05.50,0:03:11.09,Default,,0000,0000,0000,,In the case of prana, that we're talking\Nabout on a deep level of practice
Dialogue: 0,0:03:11.09,0:03:15.09,Default,,0000,0000,0000,,pranayama sometimes is referred to\Nonly as the very natural breath
Dialogue: 0,0:03:15.09,0:03:17.38,Default,,0000,0000,0000,,that occurs when you're in deep meditation
Dialogue: 0,0:03:17.38,0:03:22.12,Default,,0000,0000,0000,,But for the sake of these practices\NPranyama will refer to any way
Dialogue: 0,0:03:22.12,0:03:25.87,Default,,0000,0000,0000,,of working with your breath. so we'll\Nbe manipulating the breath first
Dialogue: 0,0:03:25.89,0:03:29.15,Default,,0000,0000,0000,,and then we'll eventually be going \Ninto the natural breath.
Dialogue: 0,0:03:29.17,0:03:33.48,Default,,0000,0000,0000,,So as you're lay there, the first thing\Nyou want to do is notice your entire body,
Dialogue: 0,0:03:33.48,0:03:38.39,Default,,0000,0000,0000,,and just feel into what's going on\Nright now from head to toe
Dialogue: 0,0:03:38.39,0:03:42.42,Default,,0000,0000,0000,,kind of taking in information\Nnot labeling anything
Dialogue: 0,0:03:42.42,0:03:46.10,Default,,0000,0000,0000,,so if there's tension you can \Nacknowledge that if you feel good
Dialogue: 0,0:03:46.10,0:03:49.80,Default,,0000,0000,0000,,maybe there's something like anxiety\Nyou can acknowledge that and
Dialogue: 0,0:03:49.80,0:03:54.59,Default,,0000,0000,0000,,these things, these feelings, these things\Nthat we're noticing inside the body
Dialogue: 0,0:03:54.59,0:03:58.03,Default,,0000,0000,0000,,and the mind and in the emotional\Nsystem are part of our practice.
Dialogue: 0,0:03:58.03,0:04:01.87,Default,,0000,0000,0000,,And so we'll do our very best to just \Nallow them to be there as we go through.
Dialogue: 0,0:04:01.87,0:04:06.77,Default,,0000,0000,0000,,So let's begin by noticing the breath\Nrising and falling at the navel,
Dialogue: 0,0:04:06.77,0:04:10.77,Default,,0000,0000,0000,,you're just going to notice the belly\Nexpanding and contracting
Dialogue: 0,0:04:10.77,0:04:17.12,Default,,0000,0000,0000,,like a wave, and just allow your attention\Nto notice that as you breathe
Dialogue: 0,0:04:17.12,0:04:22.68,Default,,0000,0000,0000,,there's an expansion in the belly and as \Nyou exhale there's a release in the belly
Dialogue: 0,0:04:22.68,0:04:26.22,Default,,0000,0000,0000,,going back down. And we'll just stay \Nthere for a couple breaths
Dialogue: 0,0:04:26.22,0:04:30.65,Default,,0000,0000,0000,,before we begin to deepen it.\NSo as you're feeling into your breath
Dialogue: 0,0:04:30.65,0:04:34.40,Default,,0000,0000,0000,,now begin to deepen it \Ntowards your collar bone
Dialogue: 0,0:04:34.40,0:04:38.90,Default,,0000,0000,0000,,so you're going to inhale from \Nthe belly, once the belly feels full
Dialogue: 0,0:04:38.90,0:04:43.79,Default,,0000,0000,0000,,you're filling up the sternum and then\Nthe upper chest right to the collar bone
Dialogue: 0,0:04:43.79,0:04:48.98,Default,,0000,0000,0000,,so when you're into a full exaggerated\Nbreath, your inhale feels like a vessel
Dialogue: 0,0:04:48.98,0:04:53.24,Default,,0000,0000,0000,,from the bottom to the top, and the\Ncollar bone being the top of the glass.
Dialogue: 0,0:04:53.24,0:04:57.24,Default,,0000,0000,0000,,now we're going to exhale and release from\Nthe collar bone all the way back down
Dialogue: 0,0:04:57.24,0:05:01.28,Default,,0000,0000,0000,,until you get to the lower belly. \NSo this is called diaphragmic breathing,
Dialogue: 0,0:05:01.28,0:05:06.27,Default,,0000,0000,0000,,and one of the main areas we want to\Nhone in on, is the diaphragm itself moving
Dialogue: 0,0:05:06.27,0:05:11.81,Default,,0000,0000,0000,,as you inhale and exhale. So you're going\Nto feel that underneath your rib cage.
Dialogue: 0,0:05:11.81,0:05:15.81,Default,,0000,0000,0000,,So for this first breath, think about it\Nmore as you're not trying to sink in,
Dialogue: 0,0:05:15.81,0:05:20.79,Default,,0000,0000,0000,,you're trying to unlock the physical\Nbreath structure, by using a little bit of
Dialogue: 0,0:05:20.79,0:05:25.04,Default,,0000,0000,0000,,strength here on the breath. And you'll\Nfeel the ribs opening. You'll probably
Dialogue: 0,0:05:25.04,0:05:30.03,Default,,0000,0000,0000,,notice where you may be holding some\Nchronic tensions. Let's just take
Dialogue: 0,0:05:30.03,0:05:35.32,Default,,0000,0000,0000,,a couple more of those, helping us get\Ninto the body to prepare for practice
Dialogue: 0,0:05:42.68,0:05:47.14,Default,,0000,0000,0000,,Something that can be helpful while you're\Ndoing this and throughout the practice
Dialogue: 0,0:05:47.14,0:05:52.34,Default,,0000,0000,0000,,is to relax all your face muscles.\NSo relax your jaw, relax your forehead
Dialogue: 0,0:05:52.34,0:05:58.80,Default,,0000,0000,0000,,and your eyes, your mouth, just let\Neverything go and try to feel more
Dialogue: 0,0:05:58.80,0:06:04.55,Default,,0000,0000,0000,,into a surrendered state. And then \Nwe'll go into the second breath.
Dialogue: 0,0:06:04.55,0:06:10.33,Default,,0000,0000,0000,,So we've started to get into the body.\NThe second breath is focused much more
Dialogue: 0,0:06:10.33,0:06:13.93,Default,,0000,0000,0000,,on activating the \Nparasympathetic nervous system.
Dialogue: 0,0:06:13.93,0:06:19.16,Default,,0000,0000,0000,,This is part of the goal of this practice\Nbecause when we're in parasympathetic
Dialogue: 0,0:06:19.16,0:06:22.57,Default,,0000,0000,0000,,everything's working right\Nand we're in a relaxed state.
Dialogue: 0,0:06:22.57,0:06:26.57,Default,,0000,0000,0000,,So to help augment that, I'm going\Nto focus on a prolonged exhale
Dialogue: 0,0:06:26.57,0:06:29.33,Default,,0000,0000,0000,,so let's begin still doing\Nyour diaphragm breathing
Dialogue: 0,0:06:29.33,0:06:34.41,Default,,0000,0000,0000,,we start start with the count of 3 3 6.\NSo the first number is your inhale.
Dialogue: 0,0:06:34.41,0:06:37.74,Default,,0000,0000,0000,,You're going to inhale to the \Ncount of three, filling up.
Dialogue: 0,0:06:37.74,0:06:40.91,Default,,0000,0000,0000,,You don't have to fill it to the\Npoint where you feel strained
Dialogue: 0,0:06:40.91,0:06:44.02,Default,,0000,0000,0000,,and once you fill up, you're going\Nto hold your breath for three
Dialogue: 0,0:06:44.02,0:06:47.26,Default,,0000,0000,0000,,and let everything relax. \NSo when you're holding the breath
Dialogue: 0,0:06:47.26,0:06:51.07,Default,,0000,0000,0000,,don't try to force anything\Njust let it settle and then exhale
Dialogue: 0,0:06:51.07,0:06:55.07,Default,,0000,0000,0000,,to the long count of six out the nose.\NSo you're inhaling three,
Dialogue: 0,0:06:55.07,0:06:59.07,Default,,0000,0000,0000,,holding for three, and exhaling for six.
Dialogue: 0,0:06:59.07,0:07:03.76,Default,,0000,0000,0000,,And I know there's many of us at\Nevery level of practice here,
Dialogue: 0,0:07:03.76,0:07:08.02,Default,,0000,0000,0000,,so some of you might right away\Nmove up to 4 4 8 or 5 5 10
Dialogue: 0,0:07:08.02,0:07:12.02,Default,,0000,0000,0000,,if you find that your natural \Nbreath control is much deeper,
Dialogue: 0,0:07:12.02,0:07:16.82,Default,,0000,0000,0000,,but the key here is don't move up\Nby straining, you would only add a number
Dialogue: 0,0:07:16.82,0:07:22.04,Default,,0000,0000,0000,,if it feels like that's softening into your\Nbody, and you're not having to force it.
Dialogue: 0,0:07:23.20,0:07:27.20,Default,,0000,0000,0000,,So inhaling first number, holding the\Nsecond number and the exhale
Dialogue: 0,0:07:27.20,0:07:33.71,Default,,0000,0000,0000,,equals the inhale and hold. So let's say\Nyou eventually moved up to 6 6 12
Dialogue: 0,0:07:33.71,0:07:38.80,Default,,0000,0000,0000,,then you would always have the exhale\Nequaling the inhale and hold.
Dialogue: 0,0:07:40.38,0:07:44.98,Default,,0000,0000,0000,,And this is a great breath to do whenever\Nyou need it. Even during the day
Dialogue: 0,0:07:44.98,0:07:51.20,Default,,0000,0000,0000,,you can take a couple minutes and do this,\Nand it will help to reset your system.
Dialogue: 0,0:07:51.20,0:07:55.20,Default,,0000,0000,0000,,We'll just stay here \Nfor another minute or so
Dialogue: 0,0:08:07.96,0:08:16.10,Default,,0000,0000,0000,,Noticing where your tension is. \NSo one of the other key points
Dialogue: 0,0:08:16.10,0:08:19.54,Default,,0000,0000,0000,,of the practice that we're doing \Nand about to go into is
Dialogue: 0,0:08:19.54,0:08:23.38,Default,,0000,0000,0000,,we want to find the tension. \NSo it's a little different than
Dialogue: 0,0:08:23.38,0:08:27.87,Default,,0000,0000,0000,,what we're used to, which is trying to\Nget away from the tension normally.
Dialogue: 0,0:08:27.87,0:08:30.96,Default,,0000,0000,0000,,In this type of practice\Nyou're going to allow yourself
Dialogue: 0,0:08:30.96,0:08:34.96,Default,,0000,0000,0000,,to sink into the tension, and \Nbe present with it as you find it.
Dialogue: 0,0:08:34.96,0:08:38.96,Default,,0000,0000,0000,,So let's finish one more \Nof those complete breaths,
Dialogue: 0,0:08:38.96,0:08:43.63,Default,,0000,0000,0000,,whatever number you're at \Nand then you're going to let it go.
Dialogue: 0,0:08:43.63,0:08:49.86,Default,,0000,0000,0000,,Once you let it go, simply notice \Nthe body from head to toe to fingertip
Dialogue: 0,0:08:49.86,0:08:53.36,Default,,0000,0000,0000,,and you will already notice that \Nyou're a little bit more in your body
Dialogue: 0,0:08:53.36,0:08:57.36,Default,,0000,0000,0000,,most likely even after doing this \Nfor about 5 minutes or so
Dialogue: 0,0:08:57.36,0:09:02.24,Default,,0000,0000,0000,,Now as we move into the stretches, \Nwe're going to do this practice
Dialogue: 0,0:09:02.24,0:09:07.27,Default,,0000,0000,0000,,mostly on a lower body sequence \Nwe're going to be working the hips
Dialogue: 0,0:09:07.27,0:09:12.63,Default,,0000,0000,0000,,and the legs and the spinal column and \Nthen we'll be doing another practice
Dialogue: 0,0:09:12.63,0:09:17.72,Default,,0000,0000,0000,,after this, that will focus \Nmore on the upper body.
Dialogue: 0,0:09:17.72,0:09:24.22,Default,,0000,0000,0000,,So you're lined down you're just going\Nto turn over, or I'm going to turn over
Dialogue: 0,0:09:24.22,0:09:28.97,Default,,0000,0000,0000,,and we're going to bend the knees \Nwe'll have the feet flat
Dialogue: 0,0:09:28.97,0:09:32.97,Default,,0000,0000,0000,,going to have the palms down by my side,\Nso we're going to work into what's called
Dialogue: 0,0:09:32.97,0:09:36.60,Default,,0000,0000,0000,,spinal breathing. So I've got the shoulder\Nblades underneath me
Dialogue: 0,0:09:36.60,0:09:39.92,Default,,0000,0000,0000,,now notice where your hip bones are\Nand you want to have your knees
Dialogue: 0,0:09:39.92,0:09:44.83,Default,,0000,0000,0000,,the same distance apart and your heels \Nso that creates a straight line of energy.
Dialogue: 0,0:09:44.83,0:09:48.83,Default,,0000,0000,0000,,Another big aspect of this particular \Npractice is we're going to build up
Dialogue: 0,0:09:48.83,0:09:52.83,Default,,0000,0000,0000,,a lot of energy and Prana \Ncirculating in the body.
Dialogue: 0,0:09:52.83,0:09:57.04,Default,,0000,0000,0000,,I've got the palms down shoulder weights\Nunderneath me I'm going to pull my chin
Dialogue: 0,0:09:57.04,0:10:01.04,Default,,0000,0000,0000,,into my throat slightly, \Nso the back of my neck is open
Dialogue: 0,0:10:01.04,0:10:05.80,Default,,0000,0000,0000,,and then the last thing is to tuck your\Ntailbone all the way between your legs
Dialogue: 0,0:10:05.80,0:10:09.29,Default,,0000,0000,0000,,until there's no arch in your back and\Nyou're going to see that's already
Dialogue: 0,0:10:09.29,0:10:14.40,Default,,0000,0000,0000,,a fairly deep internal stretch on the \Nback of your abdominal cavity.
Dialogue: 0,0:10:14.40,0:10:19.40,Default,,0000,0000,0000,,This position here is what it feels like\Nwhen you complete your exhale.
Dialogue: 0,0:10:19.40,0:10:23.40,Default,,0000,0000,0000,,Chin tucked, tailbone tucked, palms and\Nshoulder blades down
Dialogue: 0,0:10:23.40,0:10:27.40,Default,,0000,0000,0000,,and there's two parts of this breath.\NThe first part is just the spine,
Dialogue: 0,0:10:27.40,0:10:32.88,Default,,0000,0000,0000,,as I inhale, come into a deep arch in my\Nspine, pull the breath all the way
Dialogue: 0,0:10:32.88,0:10:36.20,Default,,0000,0000,0000,,to the upper chest and squeeze \Nyour shoulder blades together.
Dialogue: 0,0:10:36.20,0:10:40.86,Default,,0000,0000,0000,,and as you exhale, tuck your chin \Nand tailbone pull the diaphragm up,
Dialogue: 0,0:10:40.86,0:10:43.64,Default,,0000,0000,0000,,and squeeze the breath out of your body.
Dialogue: 0,0:10:43.64,0:10:47.81,Default,,0000,0000,0000,,Okay so we're going to inhale\Nexpand and arch.
Dialogue: 0,0:10:51.29,0:10:55.29,Default,,0000,0000,0000,,Exhale release, tuck \Nthe chin and tailbone.
Dialogue: 0,0:10:57.81,0:11:02.69,Default,,0000,0000,0000,,Right now you're still working the breath\Nthat means we're not really concerned
Dialogue: 0,0:11:02.69,0:11:07.15,Default,,0000,0000,0000,,with the natural breath yet, we'll be\Ndoing that more in the holds. So here
Dialogue: 0,0:11:07.15,0:11:13.68,Default,,0000,0000,0000,,you're deepening the breath and utilizing\Nthe breath to move your spinal column.
Dialogue: 0,0:11:13.68,0:11:15.66,Default,,0000,0000,0000,,We're just going to do a couple of these
Dialogue: 0,0:11:15.66,0:11:18.36,Default,,0000,0000,0000,,and then we will be adding\Nthe upper body to it.
Dialogue: 0,0:11:18.36,0:11:21.14,Default,,0000,0000,0000,,Make sure I'm not going to\Nget hooked on the mic.
Dialogue: 0,0:11:21.14,0:11:25.23,Default,,0000,0000,0000,,So on your next inhale, \Nyou've exhaled tucked everything in,
Dialogue: 0,0:11:25.23,0:11:28.71,Default,,0000,0000,0000,,on your inhale I'm going to start \Nto float the arms up like this,
Dialogue: 0,0:11:28.71,0:11:33.55,Default,,0000,0000,0000,,now as I do, I want to splay the fingers\Nwide, rotate the palms outwards
Dialogue: 0,0:11:33.55,0:11:38.35,Default,,0000,0000,0000,,and then reach all the way up into \Na full arch of my spine like that,
Dialogue: 0,0:11:40.97,0:11:43.17,Default,,0000,0000,0000,,[ this cord is kind of pulling up short ]
Dialogue: 0,0:11:43.17,0:11:48.41,Default,,0000,0000,0000,,We are now going to exhale, as the exhale\Nhappens the palms are down, and notice
Dialogue: 0,0:11:48.41,0:11:53.24,Default,,0000,0000,0000,,that as I exhale further and further down,\NI tuck the chin and tailbone,
Dialogue: 0,0:11:53.24,0:11:56.75,Default,,0000,0000,0000,,I flatten everything out and press\Nthe palms into the floor.
Dialogue: 0,0:11:56.75,0:12:00.75,Default,,0000,0000,0000,,And then you release, relax,\Ninhale, receive the breath.
Dialogue: 0,0:12:04.14,0:12:09.26,Default,,0000,0000,0000,,Expand, open the ribs, \Nrotate the palms out, exhale.
Dialogue: 0,0:12:09.26,0:12:13.26,Default,,0000,0000,0000,,Palms are facing the floor coming down
Dialogue: 0,0:12:17.20,0:12:22.12,Default,,0000,0000,0000,,Notice how deep of an elongation that is \Nto your spine as you tuck the chin
Dialogue: 0,0:12:22.12,0:12:25.38,Default,,0000,0000,0000,,and tailbone and \Nbring the arms down.
Dialogue: 0,0:12:25.38,0:12:27.73,Default,,0000,0000,0000,,It's actually one of the \Ndeepest spinal stretches
Dialogue: 0,0:12:27.73,0:12:31.73,Default,,0000,0000,0000,,because you really can't get\Nany further on elongation
Dialogue: 0,0:12:31.73,0:12:36.98,Default,,0000,0000,0000,,unlike a forward fold, when you're bent.\NWhen I do this and I draw the chin in
Dialogue: 0,0:12:36.98,0:12:40.39,Default,,0000,0000,0000,,and pull the tailbone through \Nthe whole spine is lengthened
Dialogue: 0,0:12:40.39,0:12:45.39,Default,,0000,0000,0000,,and being pulled up and down, \Nso you're decompressing the discs.
Dialogue: 0,0:12:45.39,0:12:49.39,Default,,0000,0000,0000,,Let's work that for one more.
Dialogue: 0,0:12:59.08,0:13:05.50,Default,,0000,0000,0000,,Exhaling, tucking and then just relax \Neverything now and simply notice the spine
Dialogue: 0,0:13:05.50,0:13:09.20,Default,,0000,0000,0000,,So throughout the practice we'll be \Nchecking in and just noticing
Dialogue: 0,0:13:09.20,0:13:15.24,Default,,0000,0000,0000,,what's going on. Feel your body and\Nbe aware of any sensation of
Dialogue: 0,0:13:15.24,0:13:21.84,Default,,0000,0000,0000,,internal energy which normally is going\Nto feel like flow, expansion, tingling
Dialogue: 0,0:13:21.84,0:13:27.92,Default,,0000,0000,0000,,in the body, sometimes heat. We're going \Nto go through a full Yin stretch
Dialogue: 0,0:13:27.92,0:13:33.15,Default,,0000,0000,0000,,for each hip now. So from this position \NI'm going to take my left knee
Dialogue: 0,0:13:33.15,0:13:38.22,Default,,0000,0000,0000,,and pull it to my chest and I'll explain\None thing here on Yin stretching.
Dialogue: 0,0:13:38.22,0:13:44.88,Default,,0000,0000,0000,,The more you let go, the more you're in a \NYin stretch. So when I'm in a true Yin
Dialogue: 0,0:13:44.88,0:13:51.13,Default,,0000,0000,0000,,stretch, I'm not flexing the target muscle\NI'm allowing it to expand and release.
Dialogue: 0,0:13:51.13,0:13:55.45,Default,,0000,0000,0000,,So what that looks like is I would take my\Nleft hand and wrap it around the outside
Dialogue: 0,0:13:55.45,0:14:00.27,Default,,0000,0000,0000,,or the inside of my knee and I'm going to\Npull the leg open to the left side
Dialogue: 0,0:14:00.27,0:14:04.87,Default,,0000,0000,0000,,as far out as I can and then just let\Neverything settle, and then
Dialogue: 0,0:14:04.87,0:14:09.51,Default,,0000,0000,0000,,your right leg is just going to hang over\Nto the right side on its own
Dialogue: 0,0:14:09.51,0:14:13.85,Default,,0000,0000,0000,,I want my chin tucked in a little bit and \Nyou don't have to do anything here.
Dialogue: 0,0:14:13.85,0:14:18.27,Default,,0000,0000,0000,,You can keep the arm down by your side or \Nmaybe even better would be bring the arm
Dialogue: 0,0:14:18.27,0:14:24.09,Default,,0000,0000,0000,,like that at 90° and it creates \Na counterweight for the left leg.
Dialogue: 0,0:14:24.09,0:14:31.48,Default,,0000,0000,0000,,Now my job is to simply focus my attention\Non the area that's being stretched
Dialogue: 0,0:14:31.48,0:14:37.60,Default,,0000,0000,0000,,So my awareness is on the left groin\Nand on the breath at the same time and
Dialogue: 0,0:14:37.60,0:14:41.87,Default,,0000,0000,0000,,this is the most important component \Nof the practice is maintain
Dialogue: 0,0:14:41.87,0:14:46.56,Default,,0000,0000,0000,,the awareness focused and whenever\Nyou notice that you're back in your mind,
Dialogue: 0,0:14:46.56,0:14:50.56,Default,,0000,0000,0000,,which will happen, find your breath \Nand find the body part.
Dialogue: 0,0:14:50.56,0:14:55.12,Default,,0000,0000,0000,,So my attention is over here on the left\Ngroin, and what I'm attempting to do
Dialogue: 0,0:14:55.12,0:14:58.90,Default,,0000,0000,0000,,is simply be present with it, and not\Nresist anything that's occurring
Dialogue: 0,0:14:58.90,0:15:03.28,Default,,0000,0000,0000,,just like you would do when you're \Nmeditating you're witnessing it
Dialogue: 0,0:15:03.28,0:15:07.81,Default,,0000,0000,0000,,and allowing it to naturally unfold\Nthrough the weight of your arm
Dialogue: 0,0:15:07.81,0:15:11.81,Default,,0000,0000,0000,,you don't even have to pull the leg down.
Dialogue: 0,0:15:11.81,0:15:16.58,Default,,0000,0000,0000,,And after about 45 seconds or so the \Ntendons will start stretching so in the
Dialogue: 0,0:15:16.58,0:15:23.61,Default,,0000,0000,0000,,Yin stretch you're actually opening up the\Nconnective tissue not just the muscles.
Dialogue: 0,0:15:27.26,0:15:33.57,Default,,0000,0000,0000,,We're going to draw the left knee in now.\NInhale and just feel that stretch that
Dialogue: 0,0:15:33.57,0:15:38.68,Default,,0000,0000,0000,,just took place in the drawing.\NExhale, pull the left knee to your chest,
Dialogue: 0,0:15:38.68,0:15:44.04,Default,,0000,0000,0000,,and then sit your left ankle on your right\Nknee and we're going to get ready to go
Dialogue: 0,0:15:44.04,0:15:49.00,Default,,0000,0000,0000,,into the hip opener. So I'll give you two\Noptions here. The first one is slightly
Dialogue: 0,0:15:49.00,0:15:53.67,Default,,0000,0000,0000,,more intense than the second. Your left\Nhand is going to slide between your legs
Dialogue: 0,0:15:53.67,0:15:57.67,Default,,0000,0000,0000,,and grab the back of your right knee. Your\Nright hand meets it, you allow
Dialogue: 0,0:15:57.67,0:16:02.04,Default,,0000,0000,0000,,the right knee to hang loosely and then\Nyou pull the right knee towards you
Dialogue: 0,0:16:02.04,0:16:06.80,Default,,0000,0000,0000,,until you hit a level that you think\Nis a maximum of 95%
Dialogue: 0,0:16:06.80,0:16:11.76,Default,,0000,0000,0000,,So again, you're not forcing any stretches.\NThis is often a misconception in
Dialogue: 0,0:16:11.76,0:16:17.51,Default,,0000,0000,0000,,modern yoga where it becomes really\Nmore like a competition against yourself
Dialogue: 0,0:16:17.51,0:16:22.24,Default,,0000,0000,0000,,or other people. You want to listen to\Nyour body so if I'm at about 95%
Dialogue: 0,0:16:22.24,0:16:26.24,Default,,0000,0000,0000,,that means there's a little bit of room to\Ngive, that means the muscle is not locked
Dialogue: 0,0:16:26.44,0:16:32.69,Default,,0000,0000,0000,,now my attention goes to my left glut and\Nimmediately I find my breath and I begin
Dialogue: 0,0:16:32.69,0:16:37.34,Default,,0000,0000,0000,,to allow the breath to really take on a \Nnatural rhythm which will be a little
Dialogue: 0,0:16:37.34,0:16:41.34,Default,,0000,0000,0000,,deeper than when you started so you're \Nboth aware of the natural breath
Dialogue: 0,0:16:41.34,0:16:45.34,Default,,0000,0000,0000,,coming and going and you're \Naware of the left hip.
Dialogue: 0,0:16:45.34,0:16:49.61,Default,,0000,0000,0000,,Now the alternative if this was \Ntoo much for you is to keep
Dialogue: 0,0:16:49.61,0:16:54.40,Default,,0000,0000,0000,,your right foot down, reach up and grab\Nyour left leg in the same position,
Dialogue: 0,0:16:54.40,0:16:58.40,Default,,0000,0000,0000,,like this, and just pull the leg towards \Nyou, so it's almost the same stretch
Dialogue: 0,0:16:58.40,0:17:04.27,Default,,0000,0000,0000,,not quite as intense. And we'll be \Nhere for a few more breaths.
Dialogue: 0,0:17:04.27,0:17:09.16,Default,,0000,0000,0000,,Something else that's helpful is to keep\Nthe chin tucked into the throat
Dialogue: 0,0:17:09.16,0:17:15.83,Default,,0000,0000,0000,,that's always lengthening your neck and\Nspine. So remember that you're not trying
Dialogue: 0,0:17:15.83,0:17:20.87,Default,,0000,0000,0000,,to change anything, you're simply\Nallowing the awareness to sink into
Dialogue: 0,0:17:20.87,0:17:24.80,Default,,0000,0000,0000,,the area that's being stretched and over\Ntime that awareness is what will do all
Dialogue: 0,0:17:24.80,0:17:30.49,Default,,0000,0000,0000,,the work for you. As you know, you can't\Nforce yourself to relax and you can't
Dialogue: 0,0:17:30.49,0:17:35.77,Default,,0000,0000,0000,,force yourself to release tension. \NYou can try with the thinking mind
Dialogue: 0,0:17:35.77,0:17:40.39,Default,,0000,0000,0000,,and normally all it does is the opposite\Nwhich is create more tension.
Dialogue: 0,0:17:43.66,0:17:47.24,Default,,0000,0000,0000,,These stretches can easily be held for \N5 minutes if you want to do
Dialogue: 0,0:17:47.24,0:17:51.24,Default,,0000,0000,0000,,this on your own and that's \Ntypical in a Yin practice
Dialogue: 0,0:17:52.81,0:17:57.39,Default,,0000,0000,0000,,Then from here I'm going to allow \Nthe right foot to come down and
Dialogue: 0,0:17:57.39,0:18:03.19,Default,,0000,0000,0000,,I'll bring my arms out palms up in tea\Nposture. I'm going to wrap the left leg
Dialogue: 0,0:18:03.19,0:18:06.43,Default,,0000,0000,0000,,around the right leg and then hook\Nthe ankles. If you can
Dialogue: 0,0:18:06.43,0:18:10.64,Default,,0000,0000,0000,,and if you can't that's fine. When I'm \Ntwisting I want to do it on the exhale,
Dialogue: 0,0:18:10.64,0:18:17.14,Default,,0000,0000,0000,,so I'm going to take a deep breath in and\Nthen exhale drop your legs over to the
Dialogue: 0,0:18:17.14,0:18:22.32,Default,,0000,0000,0000,,right as you turn your head to the left \Nand just let everything again settle,
Dialogue: 0,0:18:22.32,0:18:25.82,Default,,0000,0000,0000,,surrender to gravity.
Dialogue: 0,0:18:27.52,0:18:32.45,Default,,0000,0000,0000,,In this position now, obviously you're \Nopening the outside of your hip
Dialogue: 0,0:18:32.45,0:18:37.18,Default,,0000,0000,0000,,but you're also opening up your chest\Nand your starting especially the chest
Dialogue: 0,0:18:37.18,0:18:41.82,Default,,0000,0000,0000,,on the left side so if you notice your \Nleft shoulder one little thing you
Dialogue: 0,0:18:41.82,0:18:45.82,Default,,0000,0000,0000,,could add here, is to slightly contract\Nyour left shoulder blade towards your
Dialogue: 0,0:18:45.82,0:18:52.54,Default,,0000,0000,0000,,spine opening your chest a little further.\NAnd your head is turned away from the legs
Dialogue: 0,0:18:53.47,0:18:57.47,Default,,0000,0000,0000,,If this gets a little intense on your hips\Nyou would place a pillow under the outside
Dialogue: 0,0:18:57.47,0:19:02.92,Default,,0000,0000,0000,,of your leg supporting, so that you're \Nnot going too far over.
Dialogue: 0,0:19:03.64,0:19:09.12,Default,,0000,0000,0000,,Your awareness is directed to the outside\Nof the hip and also the left rib cage
Dialogue: 0,0:19:09.12,0:19:13.12,Default,,0000,0000,0000,,or the left shoulder. \NSo this whole general area.
Dialogue: 0,0:19:17.26,0:19:21.84,Default,,0000,0000,0000,,Always check in make sure you're relaxing\Nyour face muscles they're not clenching.
Dialogue: 0,0:19:24.99,0:19:30.12,Default,,0000,0000,0000,,So remember what you're doing is you're\Nmeditating while you stretch,
Dialogue: 0,0:19:30.12,0:19:34.96,Default,,0000,0000,0000,,and truthfully that's much more clear \Ndefinition of yoga, as yoga means to
Dialogue: 0,0:19:34.96,0:19:40.78,Default,,0000,0000,0000,,bring together or coalesce. I'll talk a\Nlittle bit more about that later
Dialogue: 0,0:19:40.78,0:19:48.37,Default,,0000,0000,0000,,in another class. From here we inhale\Ncenter, unwind the legs, and then we'll
Dialogue: 0,0:19:48.37,0:19:53.74,Default,,0000,0000,0000,,just release them and give the \Nhips a break there for a second.
Dialogue: 0,0:19:53.74,0:19:58.25,Default,,0000,0000,0000,,You're going to place the hands down\Nover the hip bones. I'm going to take
Dialogue: 0,0:19:58.25,0:20:04.32,Default,,0000,0000,0000,,a breath into the hip bones, and exhale\Ndown and out my legs like a wave.
Dialogue: 0,0:20:04.32,0:20:08.72,Default,,0000,0000,0000,,Okay so just breathe where you feel\Nthe hip bones and then follow
Dialogue: 0,0:20:08.72,0:20:14.99,Default,,0000,0000,0000,,your attention down your legs and out\Nas you exhale this is called sweeping,
Dialogue: 0,0:20:16.26,0:20:20.26,Default,,0000,0000,0000,,sometimes it's called flushing, there's\Ndifferent names for these techniques
Dialogue: 0,0:20:20.26,0:20:24.67,Default,,0000,0000,0000,,and they're all based on your ability to\Nconcentrate. The more that you can
Dialogue: 0,0:20:24.67,0:20:28.26,Default,,0000,0000,0000,,concentrate, the more \Nyou can have an effect.
Dialogue: 0,0:20:29.44,0:20:33.44,Default,,0000,0000,0000,,And notice how different the hip you just\Nworked on feels to the side you haven't.
Dialogue: 0,0:20:34.74,0:20:38.74,Default,,0000,0000,0000,,Then from here we're going \Nto bend the knees, feet flat.
Dialogue: 0,0:20:38.74,0:20:45.31,Default,,0000,0000,0000,,I'll begin by opening the right groin. \NSo pull your right knee to center
Dialogue: 0,0:20:45.31,0:20:50.70,Default,,0000,0000,0000,,and then wrap yourhand around the inside,\Nthe outside or another alternative is
Dialogue: 0,0:20:50.70,0:20:55.10,Default,,0000,0000,0000,,to bring your arm up underneath the leg\Nlike that, so it's really up to you
Dialogue: 0,0:20:55.10,0:20:58.24,Default,,0000,0000,0000,,they're all going to do something\Nquite similar I'm going to draw
Dialogue: 0,0:20:58.24,0:21:03.14,Default,,0000,0000,0000,,the leg out to the right side and then\Nallow the left leg to just flop over
Dialogue: 0,0:21:03.14,0:21:09.91,Default,,0000,0000,0000,,and hang, then bring your left arm 90°\Npalms up, tuck your chin, and surrender
Dialogue: 0,0:21:09.91,0:21:15.25,Default,,0000,0000,0000,,into the floor, surrender to gravity.\Nbegin to be aware of both
Dialogue: 0,0:21:15.25,0:21:20.23,Default,,0000,0000,0000,,the right groin and your breath.
Dialogue: 0,0:21:23.18,0:21:28.84,Default,,0000,0000,0000,,Notice what is a deep but smooth breath,\Nwhen you're not controlling it you'll
Dialogue: 0,0:21:28.84,0:21:33.68,Default,,0000,0000,0000,,notice that your breath is slowly taking \Non a deeper rhythm without having to do
Dialogue: 0,0:21:33.68,0:21:40.18,Default,,0000,0000,0000,,anything. And you may also notice that\Nnow and again you require a deep breath
Dialogue: 0,0:21:40.18,0:21:44.25,Default,,0000,0000,0000,,so listen to that if all of a sudden your\Nbody wants to take an exaggerated
Dialogue: 0,0:21:44.25,0:21:48.25,Default,,0000,0000,0000,,deep breath. maybe you're aware \Nof some tension then go with that.
Dialogue: 0,0:22:00.89,0:22:04.76,Default,,0000,0000,0000,,And you'll see that little by little the \Nlonger you hold these the more
Dialogue: 0,0:22:04.76,0:22:11.20,Default,,0000,0000,0000,,that the area opens. So in a future class\Nwe'll perhaps explore during the full
Dialogue: 0,0:22:11.20,0:22:16.42,Default,,0000,0000,0000,,five minute holds. We're going to bring\Nthe right knee back to center now.
Dialogue: 0,0:22:16.42,0:22:20.88,Default,,0000,0000,0000,,And then take your right knee, just bring\Nit into your chest for a sec and take a
Dialogue: 0,0:22:20.88,0:22:27.22,Default,,0000,0000,0000,,breath and then we'll sit the right ankle\Non the left knee, and as you did
Dialogue: 0,0:22:27.22,0:22:31.61,Default,,0000,0000,0000,,on the other side, thread through, put the\Nright arm between your legs,
Dialogue: 0,0:22:31.61,0:22:36.76,Default,,0000,0000,0000,,grab the back of your left knee,\Nleft hand meets it, relax the left knee,
Dialogue: 0,0:22:36.76,0:22:41.93,Default,,0000,0000,0000,,tuck your chin in, and pull the knee\Ntowards you until you hit a maximum
Dialogue: 0,0:22:41.93,0:22:48.98,Default,,0000,0000,0000,,of 95% then hold steady and begin to\Nsink your attention and breath into your
Dialogue: 0,0:22:48.98,0:22:53.97,Default,,0000,0000,0000,,right glute. And the alternative is the \Nsame if this gets too much
Dialogue: 0,0:22:53.97,0:23:00.80,Default,,0000,0000,0000,,you have your right foot down and \Nyou're carrying your left leg towards you.
Dialogue: 0,0:23:00.47,0:23:04.35,Default,,0000,0000,0000,,I didn't emphasize this on the other\Nside but make sure that your knee the
Dialogue: 0,0:23:04.35,0:23:08.47,Default,,0000,0000,0000,,one that you're grabbing is completely\Nrelaxed so you're not tensing up.
Dialogue: 0,0:23:08.71,0:23:12.71,Default,,0000,0000,0000,,If you were to flex your left knee even a\Nlittle bit, notice how that starts
Dialogue: 0,0:23:12.71,0:23:18.55,Default,,0000,0000,0000,,locking up your hips so just \Nkeep that leg hanging loosely.
Dialogue: 0,0:23:18.92,0:23:23.40,Default,,0000,0000,0000,,keeping the chin tucked in, you could\Nalso try drawing the shoulder blades
Dialogue: 0,0:23:23.40,0:23:28.70,Default,,0000,0000,0000,,a little bit towards the floor and that\Nwill help open up the chest.
Dialogue: 0,0:23:33.73,0:23:38.86,Default,,0000,0000,0000,,When I'm practicing my eyes are almost\Nalways closed, because then I can feel
Dialogue: 0,0:23:38.86,0:23:44.10,Default,,0000,0000,0000,,much more than when they're open. And\Nnotice that when the eyes are open,
Dialogue: 0,0:23:44.10,0:23:48.10,Default,,0000,0000,0000,,how that might take your attention \Naway from your body.
Dialogue: 0,0:23:49.78,0:23:55.01,Default,,0000,0000,0000,,And then from here the left foot is going\Nto come down and then I'm going
Dialogue: 0,0:23:55.01,0:23:59.73,Default,,0000,0000,0000,,to bring the arms out 90° palms up \Nor down if that's better for you.
Dialogue: 0,0:23:59.73,0:24:05.30,Default,,0000,0000,0000,,Wrap the leg over, the right leg over \Nthe left, take a deep breath in
Dialogue: 0,0:24:05.30,0:24:10.34,Default,,0000,0000,0000,,and then drop over on the exhale just\Nallowing it to release as you go over.
Dialogue: 0,0:24:10.34,0:24:15.02,Default,,0000,0000,0000,,Your head's going to turn away from \Nthe legs and you want to keep
Dialogue: 0,0:24:15.02,0:24:18.72,Default,,0000,0000,0000,,your right shoulder on the mat. \NSo if you were to go too far over,
Dialogue: 0,0:24:18.72,0:24:23.02,Default,,0000,0000,0000,,you might see that the right shoulder is\Npulling up. Try to use this right shoulder
Dialogue: 0,0:24:23.02,0:24:27.52,Default,,0000,0000,0000,,as a gauge. If it's on the mat I'll allow\Nmyself to go over. And then what will
Dialogue: 0,0:24:27.52,0:24:30.94,Default,,0000,0000,0000,,happen is you'll not just feel the hip\Nopener you'll feel the stretch
Dialogue: 0,0:24:30.94,0:24:35.30,Default,,0000,0000,0000,,move up to here. And this is where\Nyou can also slightly squeeze
Dialogue: 0,0:24:35.30,0:24:39.30,Default,,0000,0000,0000,,your right shoulder blade \Ninwards if you prefer.
Dialogue: 0,0:24:40.41,0:24:43.70,Default,,0000,0000,0000,,Couple more breaths here.
Dialogue: 0,0:24:43.70,0:24:50.60,Default,,0000,0000,0000,,Being aware of the feeling in the\Nstretch and the breath itself.
Dialogue: 0,0:24:57.70,0:25:03.19,Default,,0000,0000,0000,,And then inhaling next inhale we'll\Nbring the knees back up to center.
Dialogue: 0,0:25:03.19,0:25:09.48,Default,,0000,0000,0000,,Unwind the legs and just let your\Nlegs go here.
Dialogue: 0,0:25:11.25,0:25:19.10,Default,,0000,0000,0000,,Bring the arms down, feel into\Nyour entire body line from head to toe.
Dialogue: 0,0:25:24.58,0:25:28.40,Default,,0000,0000,0000,,What do you notice \Ndifferent in your body now?
Dialogue: 0,0:25:28.51,0:25:34.71,Default,,0000,0000,0000,,After having done, I believe \Nprobably around 25 minutes.
Dialogue: 0,0:25:36.26,0:25:40.26,Default,,0000,0000,0000,,So 25 minutes goes pretty quick\Nwhen you're mindful.
Dialogue: 0,0:25:40.26,0:25:44.26,Default,,0000,0000,0000,,And notice how you can feel your body.
Dialogue: 0,0:25:44.26,0:25:48.26,Default,,0000,0000,0000,,Probably quite a bit more \Nthan when you started.
Dialogue: 0,0:25:48.26,0:25:52.71,Default,,0000,0000,0000,,The most important thing to remember\Nis that that feeling of embodiment
Dialogue: 0,0:25:52.71,0:25:56.71,Default,,0000,0000,0000,,is not coming really from the stretches,
Dialogue: 0,0:25:56.71,0:26:00.58,Default,,0000,0000,0000,,it's coming from your awareness,\Nthat you've been bringing
Dialogue: 0,0:26:00.58,0:26:03.19,Default,,0000,0000,0000,,and cultivating into the body.
Dialogue: 0,0:26:03.19,0:26:08.67,Default,,0000,0000,0000,,The effect of that, is it opens up all the\NNadis which is another word for meridians
Dialogue: 0,0:26:08.67,0:26:13.27,Default,,0000,0000,0000,,in the system and you'll \Nbe able to feel that.
Dialogue: 0,0:26:13.27,0:26:18.77,Default,,0000,0000,0000,,Notice any areas that you can't feel yet\Nand that might give you an indicator
Dialogue: 0,0:26:18.77,0:26:22.77,Default,,0000,0000,0000,,where the energy is not flowing as\Nstrongly in the body.
Dialogue: 0,0:26:23.92,0:26:27.66,Default,,0000,0000,0000,,So we're just going to do a little scan\Nfor the next couple minutes
Dialogue: 0,0:26:27.66,0:26:30.50,Default,,0000,0000,0000,,before we finish up.
Dialogue: 0,0:26:32.53,0:26:38.10,Default,,0000,0000,0000,,There're many forms of scanning\Nand if you've done Yoga Nidra,
Dialogue: 0,0:26:38.10,0:26:42.10,Default,,0000,0000,0000,,I highly recommend it, \NIt often involves body scans.
Dialogue: 0,0:26:42.10,0:26:45.74,Default,,0000,0000,0000,,Then the deeper ones will go into some\Nof the energy rhythms in the body
Dialogue: 0,0:26:45.74,0:26:48.86,Default,,0000,0000,0000,,which we'll explore over time.
Dialogue: 0,0:26:48.86,0:26:53.02,Default,,0000,0000,0000,,So let's just do a generalized\Nscan with our breath.
Dialogue: 0,0:26:53.02,0:26:58.34,Default,,0000,0000,0000,,First thing I'll do, is notice my\Nright hip and the right hip joint,
Dialogue: 0,0:26:58.34,0:27:02.34,Default,,0000,0000,0000,,and you're going to take a \Ndeep breath into your right hip.
Dialogue: 0,0:27:04.21,0:27:08.21,Default,,0000,0000,0000,,And then exhale slowly down,\Nand out your right leg.
Dialogue: 0,0:27:12.76,0:27:17.81,Default,,0000,0000,0000,,Noticing all the sensations \Nand again same thing.
Dialogue: 0,0:27:26.42,0:27:32.17,Default,,0000,0000,0000,,And as you do that pay attention\Nto what are the sensations .
Dialogue: 0,0:27:32.18,0:27:35.41,Default,,0000,0000,0000,,it's quite interesting. If you've \Nnever felt energy before,
Dialogue: 0,0:27:35.41,0:27:38.38,Default,,0000,0000,0000,,it's not as hard as you think.
Dialogue: 0,0:27:38.38,0:27:41.80,Default,,0000,0000,0000,,Same thing on the left hip. Bring your\Nattention over and we'll be doing
Dialogue: 0,0:27:41.80,0:27:45.80,Default,,0000,0000,0000,,two breaths into the left hip.
Dialogue: 0,0:27:47.40,0:27:52.69,Default,,0000,0000,0000,,Breathing into the hip socket exhaling\Ndown as though it all just flushes down
Dialogue: 0,0:27:52.69,0:27:56.69,Default,,0000,0000,0000,,and out your foot on the left side.
Dialogue: 0,0:28:08.48,0:28:13.77,Default,,0000,0000,0000,,Finishing the breath you're on now,\Nnotice both of your legs
Dialogue: 0,0:28:13.77,0:28:21.17,Default,,0000,0000,0000,,let the breath just breathe itself now and\Njust simply notice your hips and your legs
Dialogue: 0,0:28:21.20,0:28:28.20,Default,,0000,0000,0000,,and what do you feel. Do both legs feel\Nequal or can you feel the circulation
Dialogue: 0,0:28:28.20,0:28:33.39,Default,,0000,0000,0000,,more on one side, which is more common\Nas the energy circulates in our body often
Dialogue: 0,0:28:33.39,0:28:38.18,Default,,0000,0000,0000,,not in balance. Normally one side we'll \Nhave more energy, and one side
Dialogue: 0,0:28:38.18,0:28:42.89,Default,,0000,0000,0000,,not quite as much. Just like one side\Nof the body is often weaker
Dialogue: 0,0:28:42.89,0:28:46.89,Default,,0000,0000,0000,,and one side is tighter.
Dialogue: 0,0:28:48.76,0:28:52.76,Default,,0000,0000,0000,,Okay now take one or two hands\Nand place it over your navel
Dialogue: 0,0:28:54.25,0:28:58.25,Default,,0000,0000,0000,,and bring all of your awareness to the\Nbelly button. The the belly button is
Dialogue: 0,0:28:58.25,0:29:02.25,Default,,0000,0000,0000,,considered the life force center of the\Nwhole body another way that
Dialogue: 0,0:29:02.25,0:29:06.34,Default,,0000,0000,0000,,we learn to ground our energy\Nis by focusing at the belly.
Dialogue: 0,0:29:06.34,0:29:13.29,Default,,0000,0000,0000,,So as you inhale, using your imagination,\Nimagine a little ball of energy expanding.
Dialogue: 0,0:29:15.67,0:29:20.44,Default,,0000,0000,0000,,Maybe a little sun and as you exhale, \Nit just settles there.
Dialogue: 0,0:29:20.44,0:29:25.76,Default,,0000,0000,0000,,And again as you inhale, even\Nmore energy comes to the navel.
Dialogue: 0,0:29:25.81,0:29:29.81,Default,,0000,0000,0000,,We'll do this a couple times.
Dialogue: 0,0:29:34.05,0:29:38.90,Default,,0000,0000,0000,,Always noticing when the Mind tries to\Nwander. If it does, gently come back
Dialogue: 0,0:29:38.90,0:29:42.97,Default,,0000,0000,0000,,to what you're doing, \Nor what you're not doing.
Dialogue: 0,0:29:50.24,0:29:54.51,Default,,0000,0000,0000,,So finishing one more breath, \Nlet that go and we'll get ready
Dialogue: 0,0:29:54.51,0:29:59.41,Default,,0000,0000,0000,,to close out the practice, which in this\Nstyle that I'm teaching we always do
Dialogue: 0,0:29:59.41,0:30:04.22,Default,,0000,0000,0000,,that in sitting. So if you can, just roll\Nover into fetal posture on one side.
Dialogue: 0,0:30:12.36,0:30:18.84,Default,,0000,0000,0000,,And then we'll make our way back up to\Nsitting. If this was a longer practice
Dialogue: 0,0:30:18.84,0:30:23.98,Default,,0000,0000,0000,,then often we would sit in Savasana for\Na longer period of time just allowing the
Dialogue: 0,0:30:23.98,0:30:29.49,Default,,0000,0000,0000,,integration factor. but after doing \Nall that, you probably will notice
Dialogue: 0,0:30:29.49,0:30:34.75,Default,,0000,0000,0000,,that sitting is a little bit easier \Nthan when you began.
Dialogue: 0,0:30:37.12,0:30:42.23,Default,,0000,0000,0000,,So try to find a good stacked posture,\Nthe sit bones are in place,
Dialogue: 0,0:30:42.23,0:30:46.23,Default,,0000,0000,0000,,there's not an exaggerate forward or \Nrear arch in the lower back.
Dialogue: 0,0:30:46.23,0:30:51.38,Default,,0000,0000,0000,,Shoulders are up and over brought \Ninto place, the chin is tucked in gently.
Dialogue: 0,0:30:51.38,0:30:56.14,Default,,0000,0000,0000,,Looking forward, just feel into \Nthis strong posture for a moment.
Dialogue: 0,0:30:56.52,0:31:00.52,Default,,0000,0000,0000,,Once again, closing the eyes.
Dialogue: 0,0:31:01.73,0:31:08.67,Default,,0000,0000,0000,,Take a couple of deep breaths in \Nand deep breaths out, letting it go.
Dialogue: 0,0:31:16.53,0:31:19.97,Default,,0000,0000,0000,,And then we're going to finish \Nwith the closing movement,
Dialogue: 0,0:31:19.97,0:31:24.39,Default,,0000,0000,0000,,I'm going to bring my arms out to \Nthe side and we'll do this three times.
Dialogue: 0,0:31:24.39,0:31:30.16,Default,,0000,0000,0000,,Inhaling up, imagine you're gathering \Nenergy between your arms, and exhale down,
Dialogue: 0,0:31:30.16,0:31:35.78,Default,,0000,0000,0000,,sweep it through both your body and \Nthe energy field around the body.
Dialogue: 0,0:31:35.78,0:31:41.45,Default,,0000,0000,0000,,If you want to bring in a visualization,\Nyou could visualize the energy or a color
Dialogue: 0,0:31:41.45,0:31:45.77,Default,,0000,0000,0000,,or just try to be in the feeling center.
Dialogue: 0,0:31:46.80,0:31:52.63,Default,,0000,0000,0000,,The key as always is to be present, and \Nwhen you're present then something magical
Dialogue: 0,0:31:52.63,0:31:56.63,Default,,0000,0000,0000,,can happen that normally doesn't happen\Nwhen we're stuck in our mind.
Dialogue: 0,0:32:08.26,0:32:12.05,Default,,0000,0000,0000,,And the next time you come up \Nthe palms come together.
Dialogue: 0,0:32:12.05,0:32:17.50,Default,,0000,0000,0000,,When you're ready, then you'll come down\Ninto prayer posture in front of the chest.
Dialogue: 0,0:32:17.50,0:32:22.78,Default,,0000,0000,0000,,We always close focused at the heart.\NTaking a moment here, noticing your heart.
Dialogue: 0,0:32:22.78,0:32:26.78,Default,,0000,0000,0000,,Maybe there's an intention or prayer.
Dialogue: 0,0:32:31.58,0:32:37.08,Default,,0000,0000,0000,,And then we'll close taking a bow.
Dialogue: 0,0:32:38.06,0:32:42.06,Default,,0000,0000,0000,,Namaste. \NThank you.