12:28:58 Okay, I believe we're recording. So welcome.
12:29:05 Only got more classes this spring. So we're going to work into the different places in the body that might have tension or hold tension, as well as flow through the body today too.
12:29:20 So as long as everything's an invitation. Feel free to modify or adjust as you need to. Just bring in whatever feels right for you today.
12:29:28 So with eyes opened or closed. Starting to ground.
12:29:34 Landing, where will you find yourself? Noticing the surfaces or the receptivity of the skin caressive air.
12:29:49 Perhaps opening up to that crown chakra that we've been talking about.
12:29:54 Inhaling through the crown. I'm feeling it land in the heart.
12:29:58 Exhaling through the heart and Feeling the breath flowing out too.
12:30:03 The crown. And then opening up to the elements of the elements pure being pure light.
12:30:14 All the colors absorbed into the sun pure white light.
12:30:19 Like a diamond.
12:30:26 Coming to those sacred senses of frankincense and sandalwood.
12:30:35 Or even the soothing tastes of chamomile and lemon. Just noticing what's unfolding in your body as you come into all the elements of the crown chakra.
12:30:48 Related to just this pure being being divine.
12:30:54 And I'll invite my attention today around the Hawaiian mantra called ko'oponapono, which translates to making things right.
12:31:04 This feeling of balance. As winter changes to spring things that were once dormant or reawaken. So there's a balancing in all of life.
12:31:18 Welcome into self-soothing. So again, if this feels okay for you, it brings us into the nervous system.
12:31:25 So going really slowly, palms of hands touching all the way to the fingertips. And I'll bring in the four different phrases of this wholeopono.
12:31:34 Mantra. And it relates really to bringing that balance and harmony to life especially if there's any challenges And also maybe the art of acceptance, forgiveness.
12:31:48 Clearing energies. So the first phrase I'm sorry.
12:31:55 Noticing where that unfolds in the body. I'm sorry, just this recognition of how our thoughts and our emotions And her perceptions affect her Our perceptions affect what's happening in reality.
12:32:13 Our words and actions.
12:32:17 I'm sorry. You feel that unfolding in the body.
12:32:26 The second phrase, please forgive me. Feel your way.
12:32:32 These words don't resonate for you. Bring in what does Please forgive me is this?
12:32:41 Welcoming of peace and harmony to maybe a challenging situation. To life itself.
12:32:50 Can we bring balance and peace? Please forgive me.
12:32:58 Sort of see where it's unfolding in the body. The next one is thank you.
12:33:04 So this gratitude. For balance and harmony.
12:33:12 Challenges or just any experiences of
12:33:17 Just noticing what's unfolding. And the last one, I love you.
12:33:25 It's like gratitude as well. Gratitude for this human experience.
12:33:31 For life. I'll repeat this several times.
12:33:36 I'm just feeling your way. I'm sorry.
12:33:43 Please forgive me. Thank you.
12:33:51 I love you. I'm sorry.
12:34:00 Please forgive me. Thank you.
12:34:08 I love you. I'm just letting my hands rest.
12:34:14 I'm just noticing in the body is there maybe a greater landing.
12:34:19 This present moment. We're going to bring in a breath practice that also relates to balancing.
12:34:29 So there's a couple different hand gestures because we'll be closing the left.
12:34:34 And we'll be breathing it through the left, pausing Exhaling to the right, pausing.
12:34:40 And you can also do it, it's called the Vishnu mudra.
12:34:44 So folding the pointer and the middle finger Then again, breathing to the left, pausing.
12:34:51 Until it's the right pause it. So what it does, it's believed to, as you breathe into the left nostril.
12:34:57 We're activating the right side of the brain. Which is more holistic more creative, more related to imagination.
12:35:05 And then as we breathe into the right, we're activating more of the left side of the brain.
12:35:09 Which is more logical and analytical. Verbal. But again, play with this. They say that we breathe in through one nostril more than the other.
12:35:19 Throughout the day. So it might be something playful that you might try. So again, choosing you know either maybe just like this the thumb and finger, or you can come into the Vishnu Mudra. So Vishnu, he's known for sustaining and maintaining life.
12:35:37 You can try. Inhale naturally. Exhale fully. Inhale left, pause.
12:35:44 Feeling to the bright side of the brain. Exhale, right. Pause.
12:35:50 Inhale, right, pause. Feel into the left side of the brain.
12:35:56 Exhale, left. So somewhere around just like that. Inhaling and exhaling at your own pace.
12:36:35 Last time, inhale, left. Pause. Exhale right.
12:36:41 Pause. Inhale, right? Pause. Exhale, left.
12:36:47 Just release the hands. Just being curious, being playful.
12:36:52 Maybe this is something you might inquire in during the day is breathing into the left nostril does help with creativity.
12:37:00 If we need to write, it does help with. Maybe analysis or problem solving.
12:37:05 It's a deep connection with the body and the mind. The breath and the body.
12:37:10 Everything intertwined and affecting one another. We'll start to wake up. So starting with the hands, I'm wanting to do some sort of joint clearing and then some flowing. So this is called warrior tai chi.
12:37:22 So starting with the thumb and just really slowly Just the thumb.
12:37:28 In and out several times. And as you're ready, adding in the fingers
12:37:39 A rush. Feeling your way. Could you come into fist one more time?
12:37:43 Bring in some movement in the wrist. Next one, clause.
12:37:50 Okay, opening slowly. Should we use our hands so much in our work?
12:37:55 See how this feels might even notice the forearms.
12:38:01 And then it seems more like a beak. The fingers together.
12:38:07 We're bringing some movement here. Does it feel differently having the fingers extended rather than in fists.
12:38:15 Bring some movement into especially the shoulder area. So bringing out your right arm Bring the thumb down so the palm's outside.
12:38:22 And bring an extension lateral side bend. And noticing the shoulder cuff.
12:38:29 As you exhale. Bring the head back to center. So again.
12:38:33 Inhaling that moves away that lengthening and exhale, really notice the shoulder blade.
12:38:40 So tuning in. Hold a lot of tension in those places.
12:38:46 Several rounds of trouble. Okay. Standing, lateral side bend in the cervical spine.
12:38:51 And then inhaling, actual extension back to center.
12:38:59 Last time extending. Let's do the other side.
12:39:06 So again, pump the hand outside. Lateral side bend.
12:39:10 So exhaling, axle extension. Inhaling. Again, noticing the shoulder cup, does it feel differently on this side of the body?
12:39:21 Space right at the center.
12:39:28 Just hover around just like this. Really extending through the arm.
12:39:35 Exhaling, feeling the shoulder blade. Let's type extending.
12:39:41 Exhale. Just take a moment to notice. We're going to do a few more movements here.
12:39:48 So inhaling, come over that cactus arms. Just a couple reps here.
12:39:53 On your next inhale, the arms come up. Then exhale.
12:39:59 Just a couple rounds just like this. So kind of like a diamond shape.
12:40:05 Exhaling.
12:40:12 And then bring the arms downward as you inhale. And then exhale.
12:40:17 Inhale. Inhale.
12:40:23 Exhale, several rounds at your own pace. It's really feeling your way. Again, feeling into you.
12:40:31 Shoulders. Flows much more freely each time we bring the arms up, almost like a pump.
12:40:41 Last time. Inhale, arms come up. Exhale.
12:40:47 Just take a few moments here. If there's any other movements of folding of the shoulders.
12:40:52 To bring those in. Circle the spine.
12:41:00 Make some movement. Into some circles here.
12:41:05 Let me go the opposite direction. So see what's unfolding.
12:41:09 Start to wake up. Of the body.
12:41:18 Beautiful. Let's release the legs for a moment because you have the legs kind of static and widen.
12:41:24 A little bit wider than hip width distance. Even rolling the sides of the feet.
12:41:31 Wake up the toes as you're doing that. Okay, so we're going to come into the Sun A sequence Watch the time here.
12:41:47 So coming into mountains, we're going to do the seated version and we will do a modified standing version So coming into mountain, we'll go slow.
12:41:57 Inhale, the arms come up. Upward Facing Treat. Exhale, back bend. So we're starting to flow. Inhale.
12:42:04 Exhale forward folds the belly towards the thighs. I don't have to go that far down.
12:42:09 Still widen through the collarbone. Inhale halfway lift, flat back.
12:42:15 Enhanced too. Wow. Exhale, forward fold, belly towards the thighs again.
12:42:22 Inhale, plank. It's really pressing soles of the feet, palms of the hands.
12:42:27 Exhaling, Chaturanga. So really bringing into that shoulder blades that we just woke up.
12:42:32 And then any form of extension, these are your options so inhale maybe Cobra. Next inhale, Cobra.
12:42:39 Or last thing you're really pushing away upward facing dog. Really push these soles of the feet Palms of the hands.
12:42:47 Next, exhale, separating the legs, maybe even separating the ankles the core and that core extension I'm just noticing and then flexion breathing here.
12:42:59 Beautiful. Bring the soles of the feet back. Exhale. Forward fold, belly towards the thighs Inhale, halfway, lift, flat back.
12:43:08 Widen through the collarbone. Exhale, forward fold. Inhale all the way up, upward facing tree. Exhale, back bend.
12:43:17 Inhale. Beautiful. Take a moment here. Let me do that one more time. We're at a breath pace And then feel free to bring in any of those variations of it.
12:43:27 Opening the chest extension or coming to flexion. And then come back to that feeling of balance, harmony in the body and mind.
12:43:37 As you're ready, inhale. Exhale, inhale.
12:43:41 Exhale. Inhale. Exhale. Inhale.
12:43:49 Exhale. Inhale. Exhale, get a little bit wider here.
12:43:54 Last inhale. Exhale, separate, even bring flexion to the ankles, bring core flexion.
12:44:02 Another breath. Exhale, come back to center. Bring everything in. Inhale, halfway lift, flap back.
12:44:10 Exhale, forward fold. Inhale all the way up. Exhale, back bend.
12:44:16 Inhale, beautiful. And then release the legs again. Just releasing the legs.
12:44:23 Side to side. And then we're going to come to standing. So we're going to do that same sequence before we add on.
12:44:29 So starting and sanding, you can use the chair Since we're not using a mat today.
12:44:36 So again, finding that mountain grounding through the feet.
12:44:42 Take your topical slow. So inhale, Upward Facing Tree. Exhale, back bend, open the chest.
12:44:49 Inhale, long axle extension. Exhale, forward fold. So hands towards the thighs.
12:44:55 Core flexion. Inhale halfway, lift, flat back. Widen the collarbones. Exhale, forward fold.
12:45:02 Inhale, plank. Pressing through the soles of feet. Palms of the hands, exhaling, but more wide yeah wider.
12:45:13 Inhale, baby cobra. So just a little bit. Start to open the chest.
12:45:17 Next, inhale, open up a little bit more cobra. Then it feels okay upper facing dog with pushing away And then exhale. You can actually use the chair for this. So go into a deeper flexion.
12:45:31 You can release. Might feel nice all along the back. Another breath.
12:45:38 Last breath. Exhale, release from the chair. Forward fold, the belly towards applies.
12:45:46 The degree that feels okay. Inhale, halfway lift.
12:45:50 Exhale, forward fold. Inhale all the way up. Upward Facing Tree.
12:45:55 Exhale, back lift. Inhale. Beautiful.
12:45:59 So we're going to add on. We're going to come to Sun C. So that was just Sun A, which is more sort of the traditional one that most people use.
12:46:09 As a flow. We're going to add in lunges. So basically moving the leg back and forth. So this direction for this.
12:46:16 We'll go slow this first round as we add on. Starting in mountain again.
12:46:22 Rounding through the feet. Lengthening through the waist, widening through the collarbones, all the way to the crown of the head.
12:46:30 Feel that breath again toward the crown of the head. All the way down to the heart all the way up into the ground.
12:46:38 As you inhale. And then exhale, back bend.
12:46:43 Inhale. Exhale, forward fold.
12:46:48 Towards a bias. Inhale, halfway lift, flat back. Open the chest. Exhale.
12:46:53 We'll bring left foot back, coming into a high lunge. So if we were on the floor, we'd actually do a low lunge, but that is actually more difficult when you're standing like this.
12:47:01 So just breathing here. Another breath.
12:47:07 Last breath. And then taking your time as you exhale, coming into plank, Chaturanga.
12:47:13 Just like we did previously. Inhale, baby cobra. Next inhale. We call this vinyasa actually, this movement, this flow, really pushing away.
12:47:23 And then exhale, any coming into play, coming into Downward Dog.
12:47:29 Deflection. And let's take a moment in this flexion. So bring the feet closer together parallel, lifting the heels Bring them to the left, lifting the heels.
12:47:43 Bring them center. Lifting the heels, bring them to the right.
12:47:46 So step around just like this, lifting the heels Bring them to the left, lifting the heels center Lifting the heels to the right.
12:47:55 Come back to center. So as you're ready step the left foot forward. So we're doing lunge on the other side So hi, lunch. Beautiful.
12:48:05 Just breathing here. Another breath. Feel that maybe more of a long spite rather than a curve. You don't want to sink into the lumbar.
12:48:16 Last breath. Okay. So bringing the legs together, coming into that plank as you exhale.
12:48:23 Chaturanga. Inhale. Maybe Cobra, cobra, or upward facing dog.
12:48:29 Beautiful. Exhale, come into that down dog. Everyone's ready.
12:48:37 Exhale, forward fold. Inhale, halfway lift, flat back.
12:48:42 Exhale, forward folds. Inhale all the way up. Exhale, backbend. Inhale, beautiful. We're going to do that one more time.
12:48:51 So bring me back. See how our body's feeling. Are you more in the upper breathing space, more sympathetic nervous system?
12:48:59 Or more in the middle breathing space or lower breathing space.
12:49:03 Or parasympathetic nervous system in more balance and calm. Taking your time inhale upward facing tree. Exhale, backbend.
12:49:13 Inhale, exhale, bend the knees, forward fold. Email, halfway lift, flat back.
12:49:18 Exhaling, left foot comes back, coming into that high ledge. Beautiful. Nice.
12:49:25 Exhaling, plank Chaturanga. Inhale.
12:49:30 So your variation. Opening up the chest. Exhale.
12:49:36 Can they get to that down dog? As you're ready, lunge on the opposite side. So left leg comes forward.
12:49:46 Exhaling, coming into board fold. Inhale, halfway lift, flat back. Exhale, forward fold.
12:49:54 Inhale. Plank.
12:50:01 Your version. Exhale, down dog.
12:50:10 Another breath.
12:50:16 You're ready, exhale, forward fold. Inhale, halfway lift.
12:50:21 Exhale, forward, fold, bend the knees. Inhale all the way up.
12:50:25 Upward facing tree. Exhale, back bend. Inhale. Beautiful. Okay, let's come back to the chair.
12:50:33 So that's hopefully that's start to feel sort of an opening in the body, maybe more of a welcoming, maybe more harming The last thing I wanted to bring in was related to the cervical spine. So if we were lying down, we would be leaning on our hands. We're going to bring our arms across.
12:50:50 Making like a table. And then starting with our forehead, just resting on the hand, start to roll from one side to the other slowly.
12:51:00 Coming into the cervical spine. So feeling each side of the neck So just rolling across.
12:51:08 That twisting. Several rounds just like this.
12:51:13 This might be something you might do on a desk at home or when you lie down in bed.
12:51:18 Last breath. Next one. So forehead rests. And as you inhale, resting the chin.
12:51:25 So flexion and extension. And again, forehead still a long spine. So feel grounded through the tailbone, lengthening through the waist And come to your chin as you exhale.
12:51:38 So several rounds at your lap at your own pace. Inhaling, exhaling.
12:51:44 Last time. Okay, beautiful. So next one. So left hand on top Resting the left side of your face as you open. So it's more like a lateral side bend.
12:51:55 So breathing here. Might even imagine reading through the left nostril. Keep going to that side.
12:52:03 Another breath. Let's do the other side. So leaving the right side and maybe imagining breathing through the right nostril.
12:52:11 Inhaling and exhaling.
12:52:21 Okay, one more. So bring the forehead back. And then rolling to one side.
12:52:25 Just linger there. I think I noticed the lengthening through the torso, so sitting up tall.
12:52:31 Come through center and then lingering the opposite direction. So kind of like a twist.
12:52:36 Lingering from one side to the other.
12:52:41 That's good. Releasing the arms. Let's do a little twist here.
12:52:46 Ankle to thigh. And then twisting towards the knee so closed twist twisting the opposite direction over twist.
12:52:59 Okay, other side. It's crossing the ankle. Then again, twisting towards the knee.
12:53:05 Close twist and then twisting the opposite way Open twist.
12:53:11 At least the soles of the feet, just releasing the pelvis one more time.
12:53:16 And then we'll come back to you. That whole ton of pono that we started with. If it feels good, you can come into that self-soothing again.
12:53:23 Just to end the practice again. Feeling all the benefits of this movement and breath practice.
12:53:32 Inviting anything else arising. I'm sorry.
12:53:41 Please forgive me.
12:53:46 Thank you. I love you.
12:53:54 I'm sorry. Please forgive me.
12:54:02 Thank you. I love you.
12:54:10 I'm sorry. Please forgive me.
12:54:18 Thank you. I love you.
12:54:24 A few moments to feel into anything that's been arising. Well, maybe there's greater clarity.
12:54:32 As you bring in. Balance or harmony into the rest of your day all your interactions and actions.
12:54:41 Thank you for joining us. We'll see you next week. I think it's the last one for the season.