12:26:39 Okay, welcome everybody. Welcome. So we'll just start to settle in as we always do.
12:26:46 With eyes opened or closed. And we've been feeling into the heart So maybe this week.
12:26:55 Feeling into the heart, maybe even physically first. So feeling to that heart opener, my teacher says that Maybe all postures can be heart openers, right? And we talk about how gravity and so many things pulling us forward.
12:27:09 This need to just keep opening up through the heart And then maybe maybe opening up through the heart, even in a more feeling sense.
12:27:19 So can we open the heart to ourselves.
12:27:23 To our body our mind to everything that's arising.
12:27:28 To our whole selves. And then maybe as we are able to hold ourselves in our heart. Maybe we can open up our heart to everyone around us.
12:27:42 Welcome to their whole selves. With compassion.
12:27:49 So maybe starting to feel into the spaces and surfaces around us.
12:27:53 And if it feels right, maybe feeling into this grounding chakra, this root chakra.
12:27:59 The base of the spine. Feeling grounded.
12:28:03 Maybe the chair you're sitting on. Rooting through the feet.
12:28:09 Opening up the senses to the color red connected to this root chakra.
12:28:16 Maybe red as in those longer days that we've read we have more and more.
12:28:22 Opening up to the scent of cedarwood. Maybe like being at a cottage the beautiful fire warm scent of cilantro and basil.
12:28:34 You might find in soups. Toothing.
12:28:40 And also feeling into Maybe that element of ground and earth coming back to nature as it warms once again.
12:28:51 Spring is arriving. The color red and maybe a ruby or garnet, all the beautiful facets of this Stone.
12:29:06 And maybe inviting an intention around this root chakra. It's around stability and security.
12:29:12 That we can find when we feel through the heart. And meet the world through the heart.
12:29:22 Coming to that inner resource, that place of ease and okayness in the body.
12:29:26 Always supporting us. Maybe even through words.
12:29:31 Like safe haven or security. Piece.
12:29:38 So feel into that word that might help you feel grounded for our practice.
12:29:47 And then noticing where does it unfold in the body where do you feel this place of ease and okayness?
12:29:56 And then also noticing that the heart might be speaking to you, what is the heart asking of you today?
12:30:03 Maybe for playfulness or delightfulness During our time together, remembering all the fun movements of the body likes to play in.
12:30:13 There might be an intention that supports this practice. There may be this deep connection with the body and mind.
12:30:21 Meeting everything with the heart. With joy and playfulness.
12:30:29 Inviting in a breath practice. Begin by noticing the body breathing itself.
12:30:34 Inhaling through the nostrils, the whole body filling. Lengthening through the exhale, the whole body emptying.
12:30:44 Inhaling for the nostrils. You may be noticing this lower breathing space. So feel free to join me in some mudras.
12:30:50 Like we've done before, these are sharira mudras Starting with Canista.
12:30:57 Inhale through the nostrils, noticing the abdomen, inhaling. Lengthening through the exhale. Noticing the abdomen falling.
12:31:05 Just a couple around just like this. Front and back, left and right.
12:31:11 Whole belly breathing.
12:31:16 As you're ready coming into the next mudra So coming into the diaphragm Inhaling through the nostrils, noticing the diaphragm.
12:31:25 Front and back, left and right. Inside, outside.
12:31:30 Whole diaphragm breathing. Place of more equilibrium and calming.
12:31:39 Just a couple more rounds just like this Inhale into the nostrils and then lengthening through the exhale.
12:31:51 Come to the upper breathing space. Bring the hands behind you.
12:31:56 An opening through the chest, so really feeling into the rib cage as you inhale.
12:32:01 Lengthening through the exhale, rib cage softening. Front and back, left and right, inside, outside, the whole rib cage breathing.
12:32:13 More sympathetic nervous system. Active.
12:32:19 Just a couple more rounds, inhaling. And exhaling.
12:32:26 And coming into all three breathing spaces coming back to center, interlacing the fingers except the pointers And then just gently the tips of the fingers pointing towards the throat.
12:32:37 Throat chakra and again any length of the nostrils and they're noticing lower middle upper breathing space.
12:32:46 And lengthening through the exhale, noticing lower, middle, and upper breathing spaces.
12:32:52 The body breathing itself. Just a couple more rounds, just like this, feeling into the breath.
12:32:59 Into life.
12:33:04 Last breath. Inhale the nostrils, belly, diaphragm, upper breathing space. Lengthening through the exhale, belly, middle, upper breathing space.
12:33:14 And then just releasing the hands. Any of the nostrils and just noticing as you exhale maybe warmth in that face, the hands, the feet.
12:33:25 The breath, also a pointer towards the nervous system. How is the nervous system today?
12:33:31 Is it more active in the upper breathing space? More restful.
12:33:38 Or in the lower breathing space as you breathe. Waking up the body. We're going to come into more round sort of rotations so this playfulness, kind of like the fingers are dancing.
12:33:51 Maybe more like the hands and the wrists. Allowing these movements start to grow, maybe more in the forearm going the opposite direction.
12:34:02 I like swimming. So finding this rotation at your own pace, maybe growing the movement.
12:34:10 Feeling into the shoulders, opening the chest. Exhaling. Go the opposite direction.
12:34:17 Like backwards swimming. Stroke, right? We're going back into warmer seasons maybe one after the other.
12:34:25 Just take your time, more like a forward stroke. Swimming is such a good activity because it allows the whole body as well as breathing Okay, beautiful. So coming back to center, let's bring us some movement to the neck.
12:34:41 To find open, close. Extension flexion, the neck, cervical spine.
12:34:46 Just at your own pace. Inhaling, lingering extension of the upper neck.
12:34:52 Exhaling flexion. Feel that expansion in the back of the neck.
12:34:57 And then again, bring in some movement See if the neck wants to move in rotation or spiraling.
12:35:09 Beautiful. Just take a moment here.
12:35:13 We're going to play with bringing the legs backwards So if that feels okay maybe each foot taking a moment.
12:35:22 And can you bring maybe the toes curled bringing the knees more in a folded position, lengthening through the waist, widening through the collarbone. Let's just take a few moments in that breath.
12:35:33 We did earlier, sort of in a different shape. So again, bring the hands to the belly, inhale through the nostrils.
12:35:40 And then LinkedIn to the exhale. Inhale, nostrils.
12:35:44 Exhale. Coming into the middle breathing space. Inhale, diaphragm, exhale. Again, inhale.
12:35:53 And exhale. Come to the upper breathing space. Inhale, open up the chest.
12:35:57 Exhale. Inhale. Exhale. All three breathing spaces.
12:36:05 Inhale, exhale. Inhale, exhale. Beautiful. Release the legs.
12:36:13 Take a moment here let's just… waving back and forth.
12:36:18 And you can feel the feet. Opening and closing.
12:36:23 Release the legs, bring some movement in the angle, give me that swimming motion So the toes are swimming or dancing. The ankles start to dance and move.
12:36:36 Maybe even hear sounds. And then waving the legs back and forth maybe resting one side, just feeling that a little bit more Opening to the hips.
12:36:50 The other side so internal and external rotation Okay, let's come back to center. Coming to cow and cat.
12:36:59 Sitting up tall, belly opens or chest opens belly moves forward coming into cow.
12:37:08 Exhale, cat several rounds just like this, cow and cat at your own pace.
12:37:19 Just opens. Maybe releasing the cervical spine exhale cat brands.
12:37:28 As you come into Cal for this time again, bring that playfulness, the shoulders the neck as you find Kat.
12:37:36 Maybe the thoracic spine, the waist A couple more rounds like this, that playfulness, that like dancing in the body
12:37:50 Last time, chest opens cow. Exhale, cat.
12:37:57 Beautiful. So just to keep waking up the body, we're going to come into We're going to come into sunscreen.
12:38:09 So starting in mountain modified mountains sitting at the edge of the chair perhaps so that you're grounded through the legs. So grounded through the whole body, lengthening through the waist, widening through the chest.
12:38:21 Inhale, the arms are up. We're going to go slow. That lengthening axle extension.
12:38:27 Core extension. Exhale, backbend.
12:38:32 Opening the chest. Let's even release the arms. Open the chest.
12:38:36 Beautiful. Inhale. Exhale, coming into that forward fold. So belly towards the thighs, lengthening through the spine.
12:38:45 Inhale, halfway lift, flat back. Beautiful. Exhale, forward fold.
12:38:54 Inhale. So carefully coming sideways on your chair. We're coming into a low lunge.
12:39:00 So coming towards the sideways maybe Starting with the right leg folded. Inhale the arms up.
12:39:07 Beautiful. Another breath. Okay, coming back to center.
12:39:14 Coming into seated pulasana. And we'll do the other side.
12:39:21 Inhale back to center for just a moment, a breath here. Exhale. Inhale, finding that lunge on the other side.
12:39:27 So inhale. Beautiful. Another breath.
12:39:34 As you exhale, find that center, Malasana.
12:39:42 Inhale. Walk the legs towards each other. Exhale, forward fold.
12:39:49 Inhale, halfway lift, flat back. Exhale, forward one more time. Lengthening.
12:39:56 Inhale, all the way up. Exhale, let's do that open of the chest.
12:40:04 Inhale. Beautiful. Nice. Now let's take a moment to just notice in the body.
12:40:10 Noticing if there's anything that needs extra attention
12:40:16 Okay, so coming into like a modified sort of more at an angle So bending the knees, bring one arm up.
12:40:27 Coming into a modified triangle. So noticing that lateral side bend.
12:40:32 Feel that lengthening again to the core Another breath.
12:40:37 Okay, inhale, warrior two Exhale.
12:40:43 Maybe more like a side angle on the other side. Beautiful. Okay, inhale, warrior two And then let's find that triangle on the other side.
12:40:58 Open up the chest. Beautiful. Last breath.
12:41:04 Inhale, Warrior II. And then exhale, like that side angle.
12:41:12 And then some dynamic movement. Inhaling warrior two Exhaling, side angle.
12:41:19 Inhale, exhaling side angle. Inhale, this time triangle, exhale.
12:41:28 Inhale. Exhale. Beautiful. Come back to center. Walk the feet together.
12:41:35 Just noticing. Beautiful. Okay, so we're going to start we're going to continue playing here So bringing one leg back, if that feels okay.
12:41:48 So maybe starting with the right leg You can start with the toes folded or you can have them flat back. So see what feels right at the top of the foot resting or curling the toes.
12:41:59 Or you could have them flat. If your toes are curl, you might want, yeah, either curl like that or releasing the toes and just the top of the foot.
12:42:07 Yeah, does that feel okay? And then when you're ready, we're going to come start to open up the arms.
12:42:13 And just as if we're going towards the foot. So just start to go towards the foot. Still that lengthening through the the legs or the waist.
12:42:22 Okay, coming back to center. Nice. We're going to try that on the other side. So again, maybe the toes are curled or the top of the foot.
12:42:31 Inhale, the arm comes back. So just going towards the Yes. Okay. Again, let's try the other side.
12:42:41 Inhale the arms come up. And then maybe adding a twist this time. You can hold on to the chair.
12:42:47 Maybe twisting more towards that leg Beautiful. Inhale, center.
12:42:53 Finding that on the other side. Rolling open and then twisting towards that back.
12:43:00 Inhale. Okay, coming back to neutral. Release the legs for just a moment here.
12:43:08 Okay, so we're going to come to standing And we're going to have a play. So dancer pose.
12:43:17 We've been dancing through the whole body today. So maybe starting with the leg that's maybe closest to the front and just play with folding it.
12:43:26 But lengthening still to the waist, still grounding through the foot And then releasing it. Try the other side.
12:43:33 Just bending the other knee. Yeah. Beautiful. Okay.
12:43:38 Women in a mountain good feeling both legs grounded.
12:43:43 Lengthening through both limbs core extension.
12:43:48 Opening of the chest. Come back with an intention of being able to meet the body with the heart.
12:43:57 That safety and security, even playfulness body and mind.
12:44:04 Okay, so it feels right. We're going to play a little bit more. So maybe this time, bring the foot up and maybe just even holding to the ankle. See how that feels. Opening up the chest.
12:44:15 Beautiful. And if that doesn't feel right, you can even hold on to your pants hold on to your socks.
12:44:22 Reach what's reachable. Any amount. Finding that on the other side again. So bring the foot up And then maybe you will under the pants.
12:44:31 Or maybe you hold on to the socks, put that lengthening through the body still Beautiful. Okay, we're going to keep playing.
12:44:41 So the next time, we're going to bring in some folding forward.
12:44:46 So again, any amount whatever's catchable, start to fold forward.
12:44:54 Beautiful. Yeah, breathing here. Feel grounded through the feet. Another breath.
12:45:00 Okay. And all this modifies you need to. This is not accessible on the other side.
12:45:05 Hold on to any amount. So again, bringing the leg Give that lengthen the body.
12:45:11 Inviting that forward fold. Dancer pose.
12:45:17 All right. And nothing's deeper. It's all just depending on what the body allows today. If you have a strap.
12:45:24 Or even a belt. I actually have two belts, actual belts.
12:45:29 Bringing it onto the foot.
12:45:34 And then being playful here. Maybe it lifts the foot and holding it like a backpack.
12:45:40 And maybe you lift the foot a little bit higher. Yeah.
12:45:47 Whenever you feel ready, make sure you do both sides. Again, honoring each side of the body. If this doesn't feel accessible, go to any of the other variations that we could playing with. So again.
12:45:58 Lifting the foot in like a backpack. Bring it over. Beautiful. Yeah.
12:46:05 Thanks. So let's play with maybe moving forward. So more coming into this dancer pose.
12:46:11 So I can bring it through the strap.
12:46:16 Just like we did before, maybe inviting this lengthening to the waist even as you forward fold.
12:46:24 Beautiful. Nice. Dancer pose.
12:46:30 And make sure you do both sides. Just playing with matcha codes. It might feel a release through the hips the glutes shoulders the back
12:46:47 Okay, beautiful. Dancer pose. That was great. Let's come back to center.
12:46:54 Just taking a moment, maybe release. The hips for a moment here.
12:46:59 We did some really big heart openers Beautiful. Then finally stibling the legs Took a moment and ragdoll, release in the arms.
12:47:11 Releasing my head. Inhaling.
12:47:19 Figure four, ankle over the thigh opening up the pelvis.
12:47:25 Flexion in the ankle. So that lengthening through the core core extension.
12:47:33 Coming into the twist, inhale, lengthen, exhale, twist towards the knee, close twist.
12:47:41 Twist the opposite open twist Okay, figure four other side.
12:47:48 Opening of that.
12:47:53 Closed twist. As you exhale, twist. Inhale, center. Exhale, open twist.
12:48:05 Okay, and then take a moment, just feeling all the benefits of today's practice.
12:48:10 The energy is flowing more freely through the body
12:48:16 They say if you put your palms down, it's more of a grounding feeling.
12:48:21 So take a moment to feel this sense of ground. Held by the earth.
12:48:29 Being held by our own selves, our whole selves. Body and mind.
12:48:35 Stability or security that we can find When we listen to the heart.
12:48:42 Listen to what the body needs. Moment to moment.
12:48:48 And noticing the breath again. How is the nervous system now?
12:48:54 Nothing good or bad, just noticing. More active and maybe breathing in the upper breathing spaces.
12:49:02 Or is the nervous system more restful, more breathing in the lower breathing spaces?
12:49:08 Always using the breath as a pointer And as a tool.
12:49:15 Bring the hands to the heart center if that feels okay.
12:49:18 Invite back that intention you made. Maybe around being able to hold space for ourselves with compassion.
12:49:29 And having the ability to hold space for others. I'm just noticing how that might continue to support you for the rest of this day and this week.
12:49:39 Always listening to the heart. Thank you for coming.