12:26:49 That's okay. I think it's recording. Okay, so I've started the recording.
12:26:55 So we'll just start to settle in. So welcome, everybody. As always, we're going to do meditation, Iris meditation Sankalpa, so intention, heartfelt desire, and a resource. And then also coming into the body sheath, so the body kochia.
12:27:14 I'm in my training for my 300 hour advanced yoga training. So I'm really interested in the anatomy as well as all the other layers and all the other limbs of yoga. But today we're going to focus a lot on the fuzz so the connective tissue in the body.
12:27:31 So as you're ready, just start to settle in, whatever that looks like today.
12:27:35 If you're on a chair, you might want to find yourself in a comfortable seat.
12:27:40 If you're at home and maybe you're lying or in any position that feels right, even standing, even moving in a safe spot.
12:27:49 And then with eyes open or closed, just starting to settle in.
12:27:54 Without the need to fix or change anything. Just everything unfolding just as it is.
12:28:03 Maybe just allowing the senses to explore all around. Without needing to attach or detach from anything.
12:28:14 Everything. Coming to you.
12:28:17 Even without the need to label. Maybe noticing the surface is supporting you, the spaces all around opening up to sound.
12:28:30 Without even needing to label. Noticing how everything unfolds.
12:28:37 And everything expands. And everything dissipates in its own time.
12:28:43 Back to where it came from.
12:28:47 You'll be noticing hints of color or light. Any shadows or shapes?
12:28:55 And maybe even inviting an inner resource, this place of ease and okayness in the body.
12:29:00 That you might be able to access using any imagery that's enlivened by all the senses.
12:29:05 So inviting my words in. Or just letting them float away and bring in whatever imagery feels right for you.
12:29:14 So it might be a place in nature that brings you to the safe haven of the body.
12:29:21 It might be a symbol. Or wisdom figure.
12:29:26 Might be even a memory. Brain of a loved one.
12:29:32 And then maybe coming to this imagery of being in nature.
12:29:37 Maybe feeling the grass beneath the toes. The sunlight on the skin.
12:29:46 Breeze. Maybe bird song the colors of nature.
12:29:55 Colors of flowers. Plants, any fragrances in the air.
12:30:03 And then noticing where do you feel this in the body?
12:30:07 Where do you feel the inner resource? As you open up to whatever imagery brings you there again and again.
12:30:14 To this safe haven this like a garden in the body
12:30:21 Just take a few moments to do this, to feel into this imagery with all the senses.
12:30:29 And then finding where it's unfolding in the body.
12:30:34 Maybe it's flowing from the heart center. Energy flowing throughout the limbs.
12:30:45 Maybe it feels like it feels like a release of tension throughout the body.
12:30:51 Maybe release and grounding of the feet. Maybe you have the sit bones.
12:30:58 You're releasing the belly.
12:31:03 Maybe through the cervical spine. Release of muscles in the face even forehead.
12:31:17 So feeling into the body, where do you feel your inner resource supporting you?
12:31:24 And recognizing you can go back again and again At a moment's notice.
12:31:29 Whenever you feel the need for the need for the need for or well-being in the body.
12:31:36 Always in the background supporting us.
12:31:41 Then maybe feeling safe and secure with this inner resource, we might be able to invite that heartfelt desire.
12:31:47 Your why in the world. Your why for this lifetime.
12:31:52 Maybe a longing or north star your mission, what life has been asking of you.
12:32:01 Take a few moments to feel into this. Heartfelt desire.
12:32:06 And even if there's no words maybe just noticing in the body where you feel the heartfelt desire.
12:32:13 It's in the core. It's fullness of the core.
12:32:19 This feels just right.
12:32:24 I'm just being curious how it might continue to manifest during this time together.
12:32:28 Or beyond in everyday life. Starting to invite an intention just for this moment or this practice.
12:32:38 One that supports you in fulfilling the heartfelt desire So it might be around this body wisdom.
12:32:46 Being able to trust the body. Take time for the body.
12:32:53 Maybe the intention is for renewal. Had a long day already.
12:32:58 Just the right time to renew the body.
12:33:04 It's for transformation as we start to continue throughout the school throughout the year that you're unfolding.
12:33:12 How are you transforming this year? Invite whatever intention might support you.
12:33:19 You can just feel in your way.
12:33:24 Noticing the body breathing itself. As you inhale through the nostrils, the whole body filling, every cell, every corner.
12:33:34 As you lengthen through the exhale, the whole body empty.
12:33:41 If it feels okay, you can bring one hand to the belly, one hand to the upper breathing space.
12:33:45 Just checking in with the texture of the breath. Breath points us towards the nervous system.
12:33:52 So noticing if the breath feels more shallow, so more in the upper breathing spaces, more sympathetic maybe still energized.
12:34:02 Is the breath maybe more in a diaphragm? It's more calming.
12:34:06 Or maybe it's deep in the belly. So more the parasympathetic nervous system, more restful.
12:34:12 So without needing to attach or detach or even analyze anything.
12:34:18 Notice the breath. What is the state of the nervous system at this moment?
12:34:23 There's no good or bad. The breath supporting us and whatever we're doing in life.
12:34:33 Release the hands, just noticing the breath. Body reading itself.
12:34:39 And just coming into the different tissues or layers of the body. So we're talking about the nervous system that communicates with the rest of the body.
12:34:49 And then there's the epithelial tissue so like the skin, this protective layer.
12:34:56 Let me just take a few moments to appreciate the beautiful skin container everything in the body.
12:35:03 You're feeling your way from the top of the head. Following the sensation of the skin, the whole front side of the body.
12:35:11 Just the degree that feels possible. And following the skin at the top of the head all the way down the backside of the body.
12:35:21 All the way down to the heels. It's a beautiful container.
12:35:26 The whole left side of the body, top of the head Going all the way down.
12:35:35 Compensation. Taking your time, following the whole right side of the body.
12:35:41 Top of the head on the skin layer. Of the body.
12:35:49 Than maybe feeling from the outside in. Feeling from the inside out.
12:35:56 It's a beautiful layer, this protective layer. Like a blanket.
12:36:02 Follows us throughout our entire lifetime. The skin grows with us, protecting us.
12:36:09 And then maybe feeling into the connective tissue.
12:36:14 So the bones even feeling into the anatomy. This curious puzzle throughout the body.
12:36:23 Maybe feeling the groundedness of the feet. Bones in my feet.
12:36:28 All little tiny bones. Following the ankles Up through the legs.
12:36:36 Just a sensation. This drink. Anatomy that gives us shape.
12:36:42 Following the pelvis. All the vertebrates in the spine.
12:36:48 Feeling free to interleave in a resource of ease and okayness.
12:36:53 Following through the arms. The elbows and wrists.
12:36:58 The joints in the body, the hands, the fingers. A sensation, not needing to analyze or fix.
12:37:07 Just appreciating. The anatomy.
12:37:11 Bone sensation maybe through the cervical spine all the muscles in the face skull.
12:37:20 And even feeling the blood is connective tissue flowing throughout the body.
12:37:26 Feeling warmth through the hands and feet.
12:37:32 Blood flowing throughout the body, every cell, every corner. Then maybe coming to the fascia. We were talking about the fuzz in the body Feeling this beautiful fascia that's as strong as the spider's web.
12:37:48 Connects all the organs wraps around the skin layers.
12:37:53 Around the muscles. So strong this fascia.
12:37:59 And then maybe as we feel into the fascia we might even start to awaken the body by feeling into the muscle tissue so the muscle that's all throughout the body that gives the body movement.
12:38:09 Maybe starting with the fingers. As we always do. But again, with with intention so there's no rush going slowly. We're feeling each finger.
12:38:21 Appreciation, the whole hand each finger having its own job.
12:38:27 Awesome. Or the middle finger.
12:38:32 The ring finger, the pinky. And then maybe the palms. So maybe taking a moment to feel into a fist Then feel as you gently open the hands.
12:38:43 Maybe allowing the hands to open themselves. The energy. They interlace the hands.
12:38:50 Interlace the fingers and slowly start to introduce movement in the wrist. Again, if there's any other sounds that are arising.
12:38:56 There's no need to attach or detach. Just noticing how everything dissolves in its own time.
12:39:03 Even sensation in the body. Maybe lengthening to the inhale and then find that internal rotation but always with curiosity, like as if it's fresh each time. My teacher really encourages us to go slowly so that You can feel all the different parts
12:39:18 Notice how the body wants to move itself. So inhale, center, really going slowly. And can you go ever so slowly as you find that external rotation?
12:39:27 Slowly allow the arms to awaken. Petals of a flower. Everything opening slowly in its own time.
12:39:36 Again, inhaling slowly, lengthening. And as you exhale, slowly find that internal rotation, noticing how the biceps and the Elbows, the forearms, so everything comes in its own time.
12:39:53 Okay, so just releasing that for a moment. So we started to wake up the limbs Let's come into the cervical spine, which is one of my favorite parts because we really start to lose our range of motion in our neck. So chin falls towards the chest and feel that expansion through the neck.
12:40:07 Scaling muscles, SCM, those trapezius even Inhale, lengthen, and then feel that expansion through the front of the neck.
12:40:15 Maybe the shoulders over the chest opens. And then inviting that dynamic movement. So with that intention may be of releasing all the fuzz throughout the body.
12:40:26 Allowing the body to play for just this time together. Which goes by really fast. So this is your moment to reset the body. Okay, finding actual extension again, let's come into lateral side bend.
12:40:38 So feel from the ears towards the shoulders that expansion on the opposite side, maybe opening up the shoulder.
12:40:45 Just breathing here. And inhale, center, exhale.
12:40:50 I have that lateral side bent on the other side. Noticing any differences from one side to the other.
12:40:57 And then maybe dynamic movement as you inhale and exhale at your own pace.
12:41:01 Begin with that curiosity, maybe going slowly at first, even though it's dynamic Really feeling into the energy moving the neck.
12:41:10 A lot of muscles and ligaments and tendons. Allow this movement to happen.
12:41:16 Maybe last time exhaling and inhaling center. And let's find that twisting the last movement as you exhale.
12:41:25 Twist maybe even massaging It's so simple to do, but sometimes people wait to massage to go to a massage therapist when really they can just massage themselves a little bit each day, right?
12:41:37 And bring in that reset of all the fascia, the connective tissue in the body.
12:41:43 In Healing Center, exhale. Find that twist on the other side. And again, with intention, we can roll up in the shoulders and then see if there's places of that needs some attention.
12:41:56 That intention of… Reset.
12:42:01 And maybe releasing the hands, bringing some circular movement at your own range of motion.
12:42:07 Gentle. See what's unfolding naturally, maybe spiraling of the neck Let me go slowly again with curiosity.
12:42:16 Can you feel into all the different things? Directions of the next movement.
12:42:21 There's one that has a little bit of a stickiness or stickiness or stuckness.
12:42:30 In finding centers, we start to allow the shoulders to move.
12:42:35 Start to bring in this movement in the shoulder. So like the chest opens like a heart opener and then maybe the back spreads, so widening of the back.
12:42:45 Widening of the collarbones in its own time. With that intentional movement. And then when you're ready, find the opposite direction.
12:42:55 Chest opening. Really just nourishing all the different parts of the body, this connective tissue, this joint. So we have lots of movements in the shoulders and the hips.
12:43:07 It's really important to keep the whole range of motion of this ball joint.
12:43:12 Okay, so just take a moment here. Let's just we started to move through the neck, the upper part of the body So just check in. Is there any places that need extra attention in those places?
12:43:24 If you just move the arms across so bringing in flexion and the expansion on the other side of the shoulder flexion in the front.
12:43:34 Maybe even movement up and down so brittany all the different movements of the spine and the shoulder.
12:43:41 Let's go the other side. But again, with curiosity might feel differently on this side.
12:43:45 So always being nourishing. One of my teachers says we need to be more gentle with our body.
12:43:51 Like at the same time finding that challenge it's edge But in a gentle way.
12:43:58 Not forcing anything. The body's always telling us what it needs.
12:44:02 So releasing that. We're going to start to bring in some movement in the waist.
12:44:07 Starting to find that rotation. So maybe the chest opens through the front more like cow so extension more like flexion as you come through the back.
12:44:18 Oh, wow. Maybe feel that grounding through the feet. You feel it lengthening through the waist.
12:44:25 Maybe why these are the collarbones as you come through the front.
12:44:29 When you're ready, go the other direction. That's always tuning into our body. It's interesting. My teachers also talk about It's the body that comes to the yoga class for the body that goes to a certain workout. So knowing your body is really important so that you know
12:44:47 Maybe what prompt you might need or modifications or adjustments. Okay, finding center again. And again, just take a moment to check in And you feel the energy that's flowing more freely throughout the body.
12:45:03 The anatomy. The strength and the feet supporting us.
12:45:10 Legs, the tailbone. As you inhale the arms come up Find that long axle extension, feel from the feet all the way up to the legs, the pelvis.
12:45:20 Notice the lengthening through the waist. Spine all over the fingertips.
12:45:25 And then as you exhale, come into that lateral side bend.
12:45:27 Let me hold the side of the chair. Feel the hips all the way to the fingertips.
12:45:33 And then checking in, maybe the body's starting to want it.
12:45:35 Coming to more of an angle. So feeling as the spine finds more is flexing towards the thighs.
12:45:45 Take your time inhaling really slowly again. So we're feeling each movement Inhale, center.
12:45:52 And then exhale, find the other side. So sitting up tall so that long axle extension through the body.
12:45:57 And notice the lateral side then on the other side. And then again, maybe starting to curve forward, so a bit of flexion through the hips.
12:46:08 And then inhale, center. So sitting up tall, feeling that grounding through the feet all the way to the fingertips, and then coming side to side, that lateral side bend movement.
12:46:17 So really with that intention, again, can you feel the body starting to desolidify, start to become liquid again?
12:46:25 Every day. So Gil Headley says we need to move the body every day.
12:46:30 Or else layers and layers of this start to grow because the body thinks You want to solidify you. You want to stay in a certain shape.
12:46:39 But really, we don't. We want to be able to move in every direction. So coming back to center. So we've done the axle extension.
12:46:46 We've done extension flexion lateral side bends. So let's come into twisting.
12:46:50 So as you're ready, let's come into this figure four. So maybe find again.
12:46:55 The stability through the leg. Take your time. So maybe the ankle over the thigh, maybe the hand comes to the inner thigh, flexing the ankle I'm just breathing here.
12:47:08 It was opening up the hip. And then let's just keep our leg like this this time usually fold it up, but maybe let's just keep it as it is. Let's turn towards the knee.
12:47:17 And so it's more of a closed twist. So keeping it like just as it is, turning towards the knee, coming to a closed twist. And so as we pass the midline, it actually tooth the nervous system. So the nervous system really appreciates this movement to the midline.
12:47:35 Inhaling back to center. And then let's go the opposite direction.
12:47:40 It's more. It's opening. It's more of a backpack.
12:47:45 Breathing here. Okay, inhale back to center. Let's do the other side. So crossing the leg.
12:47:54 Then again, the ankle over the thigh, move the hand to the inner thigh first, opening up the hip.
12:47:58 And again, with curiosity, does it feel differently on this side than the other?
12:48:04 Maybe feel that lengthening through the waist. Spreading of the collarbone so the whole body still working.
12:48:09 And then as you're ready, we're going to inhale, lengthen, exhale, twist towards the knee.
12:48:15 Feel the twisting in the body, some more of a closed twist.
12:48:20 Flexion, maybe in the hips. Inhale back to center. And then let's twist the other way, coming to that open twist.
12:48:28 Maybe even open the chest just a little bit. So a little bit of a backbend.
12:48:35 Last breath. Beautiful. Inhale back to center. Let's release the legs. And then as you're sitting at the edge of your seat.
12:48:43 Maybe allow the knees to sway side to side. So coming to adduction.
12:48:48 And abduction in opposite turn. So these are more movements of the hips.
12:48:55 Maybe let's lengthen the feet for just a moment. And then releasing the ankles wave side to side. So notice the waist And maybe grounding through one foot, bring that rotation to the other foot.
12:49:08 Welcome back just a little bit so maybe you can see.
12:49:12 Your rotation. It's really important to keep your feet healthy.
12:49:19 One of my yoga teachers can move like each of their toe like a finger.
12:49:24 So really has great control in there. Maybe pledge reflection pointing, dorsal flexion.
12:49:33 Let's turn on the other side again. That curiosity feels differently on this side. So even inside your shoes you can Allow the toast to play.
12:49:42 Inflection, double flexion. Rotation.
12:49:47 I was hoping to just move the entire body, all the joints of the body to the degree that feels okay really just dealing with that fuss was the goal today So let's come back to center. I think we've moved all the different bits and pieces.
12:50:05 So let's just take a moment to feel all the benefits of the practice.
12:50:09 Reconnect with the nervous system. Eyes opened or closed. For me, sometimes when I close my eyes i can really tune in deeply. So notice the texture of the breath.
12:50:19 How does it feel now? Is it rhythmic or is it rhythmic deep in the belly or shallow.
12:50:28 Do you feel the breath more in the upper breathing space more active or the middle breathing space.
12:50:34 Diaphragm a little more calming. Or deepen the belly more restful.
12:50:40 And this is not even needing to analyze or judge. Really just noticing how the breath is supporting us.
12:50:49 You tune in maybe noticing If there's any other messages that the body and mind are sending you
12:50:57 Continue this practice beyond an everyday life. The rest of your day, just continue to bring in that movement.
12:51:05 Of the fascia. A connection.
12:51:09 Just seek gratitude for making the time for yourself today. And for the fuds.