12:35:16 All right. Welcome, everybody. So we're going to work on inversions today.
12:35:20 But as always, everything's an invitation. So even doing it energetically is beautiful.
12:35:27 You might want a chair and a mat today and I'll just show you a couple ways to maybe come into a restful position.
12:35:35 So if you have a chair Or a wall might be even better, but if you don't have a wall, you come really close to the chair.
12:35:41 Bring the legs above. Coming into like legs up the wall we call it If it feels good, you might even bring the soles of the feet together resting at the edge of the chair.
12:35:56 And if none of that feels okay, you can even come into constructive rest or bridge or supportive bridge. You can fold them out if you don't have any cushions, maybe bringing that underneath the tailbone.
12:36:09 And then soles of the feet on the ground. Knees either touching or not touching.
12:36:14 Up to you. And that might be up to you another sort of inversion that might feel comfortable. So just take a few moments here and whatever physician you find yourself in. And with eyes opened or closed maybe just starting to come into the room
12:36:34 Letting any residue of the day dissolve.
12:36:41 As soon as you're ready, maybe allow the census to open all around.
12:36:45 Maybe even connecting with the earth chakra so Muladhara chakra at the base of the spine.
12:36:54 You might feel like roots grounding.
12:37:00 Especially if you're in supine all the points that are touching the ground.
12:37:08 These roots growing from the base of the spine all along the back body.
12:37:14 Down to the heels. And as always, bring in what words resonate for you, any imagery that feels right for you.
12:37:25 Maybe following sensation. Roots growing up the upper part of the spine.
12:37:32 All along the back to the crown of the head. This feeling of groundedness.
12:37:38 I wanted to bring in this roomy quote. That relates to maybe winter being more like a rock more hardened.
12:37:48 But as spring is unfolding. In order to grow a garden or grow beautiful flowers.
12:37:56 Might we experiment? And be the earth, be the ground.
12:38:02 So the invitation today is maybe to find that playfulness that we might find in spring.
12:38:08 Experimenting with different perspectives and viewpoints in the body. And the mind.
12:38:17 Just bring in whatever intention might feel right for you maybe around this feeling of experimenting and being curious with the body and mind.
12:38:25 It's groundedness. And bringing in more of the elements of the earth chakra aspect different shades of red.
12:38:34 Like red jasper or ruby beauty of nature.
12:38:42 Scent of cedarwood and cilantro and Everything nourishing.
12:38:50 Feeling that nourishment of the body, the groundedness whatever imagery brings you to that inner resource of ease and okayness.
12:39:00 That's always the background supporting you. And then noticing where is it unfolding the body? Where do you feel this inner resource?
12:39:10 Maybe it feels like this groundedness through the spine. Let's release intention.
12:39:16 Being held. Might feel like a release in the belly.
12:39:22 The shoulders and neck. So the hinges of the jaw, the face.
12:39:30 Just take a few moments to feel into the inner resource in your body, this place is wellness and well-being.
12:39:37 Safe haven or feeling of refuge.
12:39:44 And if other things come into perception. Not needing to fix or change.
12:39:49 Just noticing how they unfold and expand, dissolve. Their own time.
12:39:58 Sensing the body. Just take a few moments to sense from the top of the head And maybe energetically, there's so much power and just energy of the body maybe even imagining the arms above you.
12:40:12 Maybe the wrist inflection movement of the hand.
12:40:19 Maybe imagining sensing strength from the wrists in the hands all the way down the arms.
12:40:27 Still with the softness in the face. Not needing to hold any tension.
12:40:33 Just drink. I'm noticing fall and sensation along the shoulders opening along the spine.
12:40:43 Or an expansion. I'm noticing the lightness in the legs.
12:40:49 Pelvis. Floating down streams of sensation.
12:40:54 The spaciousness all the way down to the toes. So a couple of breaths like this, feeling into the strength of hands and the arms.
12:41:05 Support the whole body. This interesting sort of oppositeness of strength on the arms usually we're standing on our feet to support us, but what would it feel like if we were standing on our hands and laid on the feet.
12:41:26 If it feels okay, maybe bring one hand to the belly, one hand to the upper breathing space.
12:41:30 Just starting to notice the body breathing itself. The breath as a point of the nervous system.
12:41:37 The breath as support, just like the inner resource. Inhaling through the belly.
12:41:44 Lengthening to the exhale, just to the nostrils, really keeping it gentle.
12:41:50 It's a place of rest deep in the belly. So whenever you need to come back to this sanctuary Maybe breathing deep into the valley will bring you there.
12:41:58 A moment's notice. You're noticing the diaphragm as you inhale moving upward.
12:42:04 Do lengthen diaphragm moving downward. Place of calm and harmony.
12:42:16 Breathing up into the upper breathing space so we have lots of lung tissue most in the back.
12:42:22 Body. Maybe breathing. Imagining this breath filling up the back body, the front body.
12:42:30 Left and right. This whole upper breathing space, a place of activity.
12:42:36 Energy, maybe even playfulness. Just a couple more rounds just like this, noticing the upper breathing space Exhaling the upper breathing space.
12:42:49 I'm just going you can come back to… the breath supporting you, whatever you find yourself in.
12:42:54 All day long. It's releasing the hands.
12:42:59 Let's come back to noticing. And then as you're ready.
12:43:04 I'm going to start to release from the chair. You pat your legs on the chair. We're going to come into a bridge pose so maybe you could keep this cushion.
12:43:16 As you come into bridge or if you don't think you need it anymore, you can release I'm sideways so you can have a better view.
12:43:32 So hold the feet parallel And then knees apart. Just take a few moments here.
12:43:39 And so I'll give you a few options. So because we have the mat today, I know usually you're mostly in the chair. I'm going to give you both options.
12:43:47 So if you find yourself on the floor You can inhale the arms up.
12:43:53 Just feeling the strength in the legs, the glutes, the quads.
12:43:57 Each vertebrate, notice that core expansion chin towards the chest, exhaling, everything coming down, vertebraic by vertebrae.
12:44:05 So several rounds just like this, really pushing through the feet feeling that expansion to the chest.
12:44:14 I'm just waking up this life. So another option might be if you're in the chair
12:44:24 Maybe two seated, you can start to release the So holding onto the chair, releasing the hips.
12:44:31 And then lowering down any amount. Inhaling this long front body.
12:44:37 And exhale it several times. Just at your own pace.
12:44:42 Hold tight, inhaling and exhaling, maybe even inhaling more of the upper breathing spaces since we're doing sort of more dynamic movement And then last time, inhale.
12:44:55 And exhale. So let's take a few moments. So if you're seated, I might just come into more of a flexion So kind of going towards ragdoll. It can go any amount.
12:45:06 Releasing the head. I'm going to start to do that in supine. So you can bring the knees to ward center And then maybe allow the feet to play.
12:45:18 Maybe allow the ankles to play. Some movement to the hips.
12:45:26 Beautiful. So in Sioux Point, we're going to release the toes Bring the arms above us. Long axle extension. So inhale.
12:45:33 All the way to the fingertips. Exhale with a thigh. Again, one of the toes.
12:45:39 Inhale all the way up to the fingertips. And exhale with the thigh.
12:45:45 We're kind of a bit of a play here. We're going to play with what it might feel like being in Handstand.
12:45:53 So releasing my hands just a little bit. So you can bring in that flexion in the wrist and then pointing the toes. So this is similar to what we'd be like in handstand when the arms a bit lower if that feels possible.
12:46:07 Feel like to be in supine headstand, feeling the strength of wrists and the hands.
12:46:12 Expansion. Maybe spaciousness to the legs, pointing the toes
12:46:21 So in seated, you might find yourself seated and then maybe playing with pointing the toes infliction in the wrists.
12:46:31 Just having a play just like this. See how that feels. And then as we start to play with lifting the leg, you might ground through one foot.
12:46:38 And then start to lift one leg
12:46:44 That's do fine.
12:46:49 Starting to release maybe one leg. This is sort of a play with what we do on the wall as we're doing handstand prep.
12:46:58 So inhaling one leg Inhaling the other leg.
12:47:04 And maybe lowering one leg. And just take your time. There's no rush.
12:47:09 Starting with the other leg. So these are similar movements to what we'd be doing, but we feel completely in control being on the floor or seated in the chair.
12:47:22 So again, a couple more times, just playing with being in two plain handstand.
12:47:27 Headstand prep and exhaling.
12:47:32 One more time. Inhale. And maybe slowly exhaling. Beautiful.
12:47:38 Just take your time. Neutralization here, pointing the toes all the way to the fingertips. Exhaling with the side.
12:47:47 Bring the hands behind the head, soles of the feet on the ground.
12:47:51 Those are ready. Inhale the torso up. And then inhale, one leg up.
12:47:57 Beautiful. You can head just as it is. Inhale the other leg.
12:48:03 Beautiful. Let's take a little moment. So it's releasing the torso Let's try that again inhale.
12:48:09 Inhale the right. And this time, inhale to left.
12:48:15 And can you slowly release the whole body? Come back to soles of the feet on the ground.
12:48:22 Inhale the torso. Inhale the right and the left. And maybe this time release the arms. So coming more towards boat pose. Just feel the core and core flexion, another breath.
12:48:34 Last breath. And then slowly coming down.
12:48:38 Bring the knees to center. We can bring some movement.
12:48:47 Beautiful. Take a moment. Come into your fetal position I'm just feeling all the… movement in the body.
12:48:58 Can you feel the strength? You're in control of the body.
12:49:03 It trusts that the body knows exactly what it needs and knows its boundaries.
12:49:09 Strengthen the heads. Orbs.
12:49:13 Strengthen the core. The legs and feet, the whole body supporting us.
12:49:21 I'm just taking your time coming into table. Pin table.
12:49:27 Put some movement to the wrists. Just making some circular rotations
12:49:36 Microbend the elbows. Again, listen to your body.
12:49:40 Adjust as you need to. If this doesn't feel right. Just doing it energetically is always a great first step.
12:49:48 And then maybe the fingertips face towards the outside Again, feel your way. Does this feel okay in the body?
12:49:58 And then maybe one at a time.
12:50:03 Always trusting the body. Finding that comfortable discomfort.
12:50:09 Just the right amount of the right amount care and challenge at the same time.
12:50:16 And then possibly the last direction is the backs of the hands.
12:50:21 So we'll be using the hands a lot.
12:50:26 With both hands and that feels okay. Having to play, having that exploration, that experimentation that we talked about.
12:50:34 Okay, beautiful. Like a cow and cat. Billy Falls chest opens extension.
12:50:41 Exhale, flexion. Exploring the spine of cow and cat. So allowing anything to fold that feels good.
12:50:52 Maybe releasing of the head, the shoulders.
12:50:58 Five. The hips. And then somewhere around just like that.
12:51:03 Cows and cats.
12:51:10 Less time, Billy Falls just opens cattle, exhaling cat.
12:51:17 So coming into sort of this lift of the knees. So feeling what it'd be like to put the weight in the hands like we would in handstand And then coming back onto the feet.
12:51:29 So several times just like this, putting weight into the hands, moving forward, and then coming back into the toes. The whole time noticing the core or is working, maybe an extension inflection.
12:51:43 Feel free to bring the knees down at any time. Just maybe work with moving forward and back.
12:51:50 What it's like to have more weight on the hands.
12:51:55 A couple more times. And then even exceeded.
12:52:02 Might feel pretty… to move it in the feet Feeling the calf.
12:52:14 As you move forward and back kind of like cow and cat or cow and this lifting of the knee.
12:52:25 Board. And even maybe moving up.
12:52:29 As you feel the core working here.
12:52:35 If you want to hold on to the chair you can lift both a whole while feeling the core working and supporting you.
12:52:45 Beautiful. Let's just take a moment in child pose. Do an expansion to the body.
12:52:56 Brooks here. Beautiful. Coming to down dogs, rolling over the knees and the toes, coming to that V position.
12:53:05 Pedal out the knees, tailbone lifts, chest puffs. Back spreads. I feel that waving the hands again.
12:53:14 Another breath.
12:53:20 Take another moment in child's pose. We're going to come into three-legged dog But again, if that doesn't feel right, feel free to come into three-legged Table.
12:53:31 If you like a table you would take One leg. And then again play with feeling more into the hands the hands being pulling more of the weight.
12:53:41 That may be being seated. You could even play with it in standing.
12:53:46 And play with lifting one leg. And then lifting the other. So just having a little play here.
12:53:53 Table, all the different options Releasing one leg. Again, feeling what it'd be like to have more weight in the hands.
12:54:00 All the tippy toes. Other leg.
12:54:06 And just be playful dressing You can control your body.
12:54:12 Take as many steps as you need to come into that forward fold. A few moments here.
12:54:18 Inhale all the way up. So we're going to come into that.
12:54:22 Sun salutation that we did last week and kind of incorporating some of this playfulness that we've been doing for inversion prep.
12:54:29 So coming to the top of the mat big toes, maybe hip width distance feet hip width distance Coming into mountain.
12:54:40 To the ground and as to the feet following sensation all along the legs, that groundedness.
12:54:48 But we didn't know how to walk as babies, right? And we learned, we learned over time.
12:54:53 So maybe, wouldn't it be interesting if we could learn how to walk with our hands or even with support of the wall or even energetically start to fight that feeling.
12:55:03 This falling sensation as you inhale, the arms come up. Bring flexion to the wrist just like we doing a handstand.
12:55:12 Just imagine that handstand. Exhaling, forward fold, belly towards the thighs.
12:55:18 The knees as much as you need to. Inhale, halfway lift.
12:55:23 Exhale, bring the left foot back. Coming into that lunch.
12:55:28 And then again, let's bring in that handstand hips. Feel that lengthening. Feel the strength in the wrists.
12:55:36 Exhaling. Come into planks. We're going to do a little bit of that cow and cat that we did. So again, moving forward into the wrists.
12:55:44 I'm moving back. Bend the elbows.
12:55:49 Beautiful. Knees down, lowering down. Inhale, baby cobra.
12:55:56 So more an adduction of the scapula. Another breath.
12:56:01 Last breath. Take your time inhale Take a moment and table. Let's lift the knees like we did. Curl the toes.
12:56:09 That forward moving again, just that. Movement of going into the hands and the wrist.
12:56:13 As you're ready, inhale all the way to down dog. Let's come into wide down dog.
12:56:19 Just reading here. Beautiful. Feet come together.
12:56:26 Lifting the heels, resting the heels towards the left Inhale the heels up center.
12:56:33 Bring the heels towards the right. Beautiful. Inhale, center. Walk the feet towards the hands.
12:56:39 We're going to come into standing split here. So feeling grounded through the hands Inhale, just any amount the left leg. So again, playing with this balancing on the hands.
12:56:54 Another breath. Beautiful. The leg comes down.
12:57:00 Movement and halfway lift. Come back to forward fold. Let's do the other side.
12:57:05 So grab the left foot, inhale the right leg up. In finding standing split on the other side, any amount.
12:57:13 Beautiful. Last breath.
12:57:19 Feet together halfway lift. And this time, bring the right foot back.
12:57:25 Coming into lunge on the other side. Beautiful. Bring in those handstand hands.
12:57:32 Lengthening through the torso. Exhaling, framing the foot to get the plank. Just for good measure, let's do a little bit more of that weight in the hands, just to the degree that feels okay. Feel free to bring down the knees.
12:57:47 Last time, knees down, lowering down, coming into cobra. To table. And then again, just good measure, come into the toes a couple times. Feeling what it'd be like to be on the hands.
12:58:03 And then as you're ready, lift the tailbone, come into down dog.
12:58:07 Just take a few moments here. Another breath.
12:58:14 Aspra. Beautiful. And then take as many steps as you need to.
12:58:21 Coming into forward fold. Let's bring our hands together or along the forearms.
12:58:31 Let me into gradual. Releasing to gravity. So we're already inversion when your head is below the heart they can feel different perspectives.
12:58:43 The mind and body. As you're ready, release the arms high stillness. Inhale all the way up.
12:58:49 Okay, beautiful. So there's a few different ways that you can have a play with inversions.
12:58:57 So this is all up to yourself. So you be safe in your own home.
12:59:04 So there are you can do, they call it donkey kicks So making sure that your core is engaged So that you can protect the knee you can just bring towards the glutes.
12:59:19 Several times. So it's giving that motion.
12:59:25 Another way to prep is you can come into down a dog close to the wall but again Only if this feels right.
12:59:33 So I'll just invitation. You can start to walk the feet up.
12:59:38 Coming into the L shape that we did earlier. We're doing all of this in Supai.
12:59:45 And if it feels right, you can play with bringing one leg up.
12:59:50 Like I feel that wave in the head. So we're doing a lot of this bringing wave into the hands Just to prepare the body and do the other side.
13:00:02 And just having a play, having that exploration.
13:00:07 So yeah, those are all different handstand preps. And if ever… It works for you.
13:00:17 You can start to play. I believe it's a handstand.
13:00:24 Feel that lengthening gazing. Towards the between the hands towards the palm Boing the toes.
13:00:37 Beautiful. Whenever you're ready, a few ways to releases can come into ragdoll against the wall come into child's pose You just come back to feeling the body breathing.
13:00:56 Feeling the whole full body breathing. The whole backside.
13:01:00 The whole front side, left and right. Feel the grounding in the hands.
13:01:08 Rounding of the feet. His groundness in the body of light.
13:01:22 Let me just take a few moments here. Is there a new intention that's been arising?
13:01:28 Maybe around your view planes or perspectives about your own body for breath Is there something new that's new brought clarity that you might want to bring in to the rest of your day.
13:01:45 If it feels right, you can even come into legs up the wall or legs up the chair I'm just knowing these are all beautiful inversions to the body.
13:01:54 Ways for the body to play, for the blood to flow and to get new viewpoints or perspectives.
13:02:01 Staying in this restful position and as long as it feels right for you Thank you so much for being with me this winter.
13:02:08 Happy spring. Bye.