Yoga Masterclass 'International Yoga Day With Gulf News in Dubai'
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00:00:00Today we have some amazing, you know, people in the audiences, amazing celebrities in the house.
00:00:05I'd like to invite, firstly we have Akanksha Ranjan Kapoor, who is a quite accomplished yogi.
00:00:12And as Manjusha was saying, that we could maybe try and nudge her to do the headstand today.
00:00:18For those of you that have seen the film Guilty on Netflix, she was the lead actress in that.
00:00:24And we have beautiful Rishika Ranjan as well, who is a creative producer at TIPS.
00:00:36She made her debut as an actress in the film Wedding Pulao.
00:00:40And we're going to see a lot more projects of hers in the near future, looking forward to that.
00:00:46And an accomplished trainer with us today, Neha D'Seja.
00:00:50Let's hear it for her as well, please.
00:00:54I asked her if there's anything I could say about her and she said she'd like to introduce herself.
00:01:00So I'm going to hand over the mic to her, but one thing I'd like to say before I go
00:01:04is that despite all our impressive portfolios and credentials, and I'm sure we all have a very impressive resume in this room,
00:01:13but the one thing that brings us together is we are all yogis today.
00:01:18That's the one thing that's common about all of us.
00:01:20And our aim today with this practice is to bring about perfect harmony between our minds, body and nature.
00:01:28So this is Shweta Subram signing off, I'm looking forward to the yoga session
00:01:31and I'll hand it over to Neha and the beautiful sisters, Anushka and Akanksha. Thank you so much.
00:01:38So I just want to say thank you so much for being here today.
00:01:42I am absolutely honoured to share a space with the wonderful ladies who are going to come up here and be my demo queens,
00:01:50as well as all of you guys for coming out on a Sunday night and sharing your practice, your energy and raising the vibration tonight.
00:01:59So Shweta mentioned about yoga and I just want to kind of go the opposite way and say it's absolutely about comparison.
00:02:07You have to be the best in the room, otherwise you will get kicked out.
00:02:12I judge you a lot through the practice, I will call you out, I will say your name, no I'm kidding.
00:02:18We're here to just kind of have a good time and raise the vibration.
00:02:23This year's, girls you want to come up on stage?
00:02:30This year's theme for International Yoga Day is humanity.
00:02:36And the reason they've chosen that as the theme is kind of coming out of COVID and the effects that COVID has had on the mental psyche and our kind of distance from one another.
00:02:51It's uncomfortable, I remember before COVID in classes we used to be mat to mat to mat to mat and people don't like that anymore, they need their space.
00:03:02Everyone wants to be separated and everyone's more individualistic and coming out of COVID it's like we want to be reminded of what it is to be a community again.
00:03:15What it is to be human again and connected again.
00:03:20So I'll talk a little bit more about myself at the end of the practice maybe, we'll just get straight into it, we've been waiting a while.
00:03:28So I'd like for you to close your eyes, find yourself a comfortable seat, let's get started.
00:03:38I'll tell you a little story before we begin.
00:03:42My dad has this ritual, I'm a Dubai born and raised kid, I've traveled the world a little bit and you know, been around.
00:03:52But every time I leave the house and every time I see my father, I'm leaving the house and he goes, Beta, you know Hindi, those of us that speak Hindi know this, Beta just be happy, you know, just be happy.
00:04:08And for a while that really pissed me off because I used to think to myself, does he even know how hard it is to be happy?
00:04:16I mean it takes a lot of work to be happy.
00:04:19You know, I gotta be this rich, this successful, this married, I gotta have these many kids.
00:04:27Happiness is a hard thing to achieve.
00:04:30How many in the room can truly say we're happy?
00:04:33We're getting there, we're getting there.
00:04:35With some portion of it, some variation of it, we're all getting up in the morning trying to be a little bit more happy.
00:04:44But recently something clicked.
00:04:47And he says, Neha, just be happy.
00:04:50And I'm thinking, maybe after 37 years I finally get it.
00:04:56He's not asking me to get to the destination called happiness, he's asking me to be happy in this moment.
00:05:03Regardless of whatever is happening, regardless of whatever the shittiest situation I might be in, he's asking me to be at peace with it, to be present with it.
00:05:14To be okay with it.
00:05:17To trust that life has my back, to go with the flow and just stay open.
00:05:24Because when I can stay open, that's when the magic happens.
00:05:29When I say yes to life, that's when life wants to take me into its arms and carry me the rest of the way.
00:05:36So I'm going to ask you tonight, whatever happens, if there's judgment that's creeping into your practice, the person next to you can do like a handstand, come headstand, come one arm balance, and you're still struggling with your down dog, check yourself, and just make sure you switch back into happiness.
00:05:58With your eyes closed, take a couple of deep breaths in, deep breaths out, let's connect.
00:06:04Let's go ahead and connect our sit bones to the earth, to the ground beneath us.
00:06:09And then stop to think about connecting with your breath, this thing that's with you all day long, but we never pay attention to.
00:06:18This thing that's with you all day long, but we never pay attention to.
00:06:23You ever think about the fact, the first thing that you did when you landed on this planet was inhale, and the last thing you will ever do is exhale.
00:06:33It's the one thing that we carry with us throughout our days.
00:06:37Let's check in with how the breath is doing.
00:06:40Is it freely flowing in your body, can you feel the inhale all the way into the pit of your stomach?
00:06:51With the exhalation, creating an intention to release any tension, any stress, any stories that live in the body, just allow yourself to become a little bit more present.
00:07:03Take a few more of these breaths here.
00:07:08Good, once you've established the rhythm of the breathing, can you start to connect with your body?
00:07:15How many of us woke up this morning and just went for the coffee?
00:07:20You wake up and ask yourself how the body is doing.
00:07:25How many of us are just sitting in the coffee shop?
00:07:29How many of us woke up this morning and just went for the coffee?
00:07:33You wake up and ask yourself how the body is doing.
00:07:37How is this vessel that is carrying you through life, how is it doing?
00:07:42Are you taking care of it?
00:07:45How is it feeling this morning, are you tired?
00:07:49How are you feeling this evening, are you tired?
00:07:52Are there any aches or pains that need to be addressed?
00:07:56Any parts of you that need a little bit more compassion?
00:08:02Continue to feed your physical body with so much softness and gratitude for all the working parts.
00:08:09There's no need to wait to get injured to notice how good you have it right now.
00:08:16How many people in the world would in a moment switch your life for theirs?
00:08:25Just be happy.
00:08:32We'll start our practice with three big breaths.
00:08:36With your next inhale, fill yourself up.
00:08:39Belly full, lungs full, heart full, mind full.
00:08:42Inhale.
00:08:44Open the mouth, exhale, let it go.
00:08:47Let it go.
00:08:52Twice more like this.
00:08:54Take a big breath into the belly.
00:08:58Open the mouth, exhale, let it go.
00:09:01Let the shoulders shrug a little bit more, let the hips sink into the floor a little bit more.
00:09:06Let's go one more time.
00:09:08Big breath into the belly.
00:09:12Open the mouth, exhale, release, let it go.
00:09:17Good, we'll start to add a little bit of spinal movement here, so go ahead and bring your hands to your knees.
00:09:25You can stay in your Sukhasana, you can come into Vajrasana, whatever seat serves you best.
00:09:32Let's take an inhale, roll the shoulders back, lift the chest up, drop the neck and head back.
00:09:38Exhale to round the spine, broaden the upper back, stretching the upper back out.
00:09:45Good, keep going.
00:09:47Inhale, roll the shoulders back, synchronizing the breath and the movement.
00:09:52Exhale, chin to chest, round the back, draw the navel in towards your spine.
00:09:58Let's go one more time.
00:10:00Rolling the shoulders back, lifting the heart up to the sky, breathe in.
00:10:06Exhale, chin to chest, rounding the back, drawing the navel in towards the spine.
00:10:10Let's add some arms into this equation.
00:10:13Take an inhale, roll the shoulders back, reach the arms out, expand.
00:10:19As you exhale, rounding the back, bring the palms together.
00:10:24Keep going like this.
00:10:26Inhale, roll the shoulders back, lifting the heart up, rolling the shoulders back, chest up.
00:10:32Exhale, round the back.
00:10:36Good, one more time like this.
00:10:37Inhale, roll the shoulders back, lift the heart up to the sky.
00:10:42Good, as you exhale, we're coming forward.
00:10:44Take your right arm underneath that left arm, wrap it and twist.
00:10:48Lift the elbows up in line with your shoulders.
00:10:51Think about how much tension we carry in our shoulders.
00:10:55Begin to think about dropping that load.
00:10:57Exhale, bow forward, elbows to the belly button.
00:11:01Surrendering all those responsibilities, surrendering all that stuff.
00:11:08Breathing into the upper back.
00:11:14Good, coming back up through center.
00:11:18Unravel the arms, reach the arms out.
00:11:21Inhale, roll the shoulders back, exaggerate the movement, drop the neck and head back.
00:11:25Exhale, round the body, bring the palms together.
00:11:29Good, a couple more times like this.
00:11:31Inhale, roll the shoulders back, lift the chest up, neck up, head up.
00:11:35Exhale, round the back.
00:11:38Beautiful sounds with the breathing.
00:11:40One more time.
00:11:42Inhale, roll the shoulders back.
00:11:44As you exhale, coming forward, left arm under right arm, wrap and twist.
00:11:48Elbows up in line with your shoulders.
00:11:51Lean back, lift the chest up.
00:11:54Exhale, bow forward.
00:11:57With this attitude of surrender.
00:11:59Maybe I'm not as big as I think I am.
00:12:04Maybe I'm smaller and connected.
00:12:07Maybe I'm a piece of this magnificent pie.
00:12:15Inhale, coming back up through center.
00:12:18We're going to cactus the arms and open the chest.
00:12:21Roll the shoulders back.
00:12:23Take a moment here, breathe into your heart space.
00:12:25Lifting the sternum up into the sky.
00:12:28Notice how much easier it is to breathe into an expanded rib cage.
00:12:34Good, as you exhale, hands come forward and let's meet in all fours.
00:12:39Knees in line with your hips.
00:12:41Bring the heels of the hands towards each other.
00:12:44Just begin to circle through the wrists.
00:12:46Do it nice and slow.
00:12:48If you want to close your eyes here.
00:12:50If you feel it curl, close your eyes and just move the body.
00:12:52If you feel it curl, close your eyes and just move the body.
00:13:12Turn the hands around, fingers pointing forward.
00:13:16Let's cat and cow.
00:13:18Here's the same movement.
00:13:19Inhale to drop the belly.
00:13:21Roll the shoulders back, lift the chest up.
00:13:24Exhaling, chin to chest.
00:13:26Round the back and send the floor away.
00:13:28Let's do that a couple more times.
00:13:30Belly drops, heart lifts.
00:13:32Inhale, wave the spine forward.
00:13:35Exhaling, chin to chest.
00:13:37Round the back and send the floor away.
00:13:39Good, one more time like this.
00:13:41Belly drops, heart lifts.
00:13:43Wave the spine forward, lift the chest up.
00:13:46As you exhale, this time we're going to tuck the toes under.
00:13:49Send the weight back into the heels.
00:13:51And straighten your legs out.
00:13:53Come in, downward facing dog.
00:13:55Take a moment in your down dog to bend and stretch and wiggle and shake.
00:14:01Check in with your hips, your hamstrings.
00:14:03You have the freedom to move this body.
00:14:06Closing the eyes, allowing yourself to check in with what this body needs.
00:14:11This yoga practice is an embodiment practice.
00:14:14It's asking you to live in your body.
00:14:16To be fascinated by what's happening on the inside.
00:14:20Reconnect to who you are.
00:14:23Reconnect to yourself first.
00:14:26Before you start connecting with everybody else.
00:14:31So we're going to do what's called the spinal wave.
00:14:34We're waving to the outside.
00:14:36Nice fluid movement.
00:14:38From the heels, wave the spine forward.
00:14:40Drop the belly, lift the chest.
00:14:41Drop the belly, lift the chest.
00:14:45Exhaling, chin to chest.
00:14:48Ripple back into your downward facing dog.
00:14:50Good, a couple more times like this.
00:14:53Wave the spine forward.
00:14:55Drop the belly, lift the chest.
00:14:57Beautiful.
00:14:59Exhale, chin to chest.
00:15:01Ripple back into your down dog.
00:15:03Let's go one more time.
00:15:05Wave the spine forward.
00:15:07Drop the belly, roll the shoulders back.
00:15:09Chest up.
00:15:11Ripple back.
00:15:13Let's go ahead and walk the hands back to meet the feet.
00:15:16You can bend your knees as much as you need to.
00:15:20Heels in, toes up.
00:15:22Pop a squat at the back of your mat.
00:15:24Come in Malasana.
00:15:26Press the arms against the legs.
00:15:28Roll the shoulders back.
00:15:30Breathe in, breathe out.
00:15:32Drawing the navel in towards your spine.
00:15:35Finding lots of length in the spine.
00:15:38If you need to lift your hips up a little bit
00:15:41or round it, make sure you do that for yourself.
00:15:44Take another in breath.
00:15:46As you exhale, hands down, forward, forward.
00:15:49Uttanasana.
00:15:51Again, you can bend your knees as much as you need to.
00:15:54Stay in the forward fold.
00:15:56Allow your head to hang heavy.
00:15:58Allow yourself to create lots and lots of space here
00:16:01in the back of the legs.
00:16:03Let's go ahead and take the arms up and back.
00:16:05You can lay some fingers.
00:16:07Extend the arms back behind you on the inhale breath.
00:16:09Exhale, arms reaching up and over.
00:16:15Let the shoulders go.
00:16:17Breathe into the body.
00:16:19Inhale, exhale for five.
00:16:21Stay with it.
00:16:23Four.
00:16:25Good.
00:16:27Three.
00:16:29Two.
00:16:33Slowly releasing your hands onto your lower back.
00:16:36Massage down the back of the legs.
00:16:37Give your hamstrings a little bit of love.
00:16:39Thanks for working, hamstrings.
00:16:41You are awesome.
00:16:43Calves, Achilles tendons.
00:16:45Give yourself a little bit of a self-massage here.
00:16:48Good.
00:16:50Rounding through the heels.
00:16:52Rounding through the spine.
00:16:54Coming up through center.
00:16:56Take your time.
00:16:58Coming up slow.
00:17:00Feel the connection from the floor into the lower back,
00:17:02the middle back, the upper back.
00:17:04Coming up to standing.
00:17:06This attitude, I'm going to release.
00:17:11I'm going to release.
00:17:13Release what I'm holding on to.
00:17:15I'm ready to receive.
00:17:17I'm emptying my cup just a little bit
00:17:19to create a little bit of potential
00:17:22for whatever is coming up next.
00:17:25Here we go.
00:17:27Say yes.
00:17:29Grounding through the feet.
00:17:31Take an inhale, circle the arms up.
00:17:33Palms come together.
00:17:35Exhale, folding forward.
00:17:37Come down to the floor.
00:17:40Halfway lift.
00:17:42On the inhale, lengthen.
00:17:44Go ahead and walk yourself halfway
00:17:46and drop the knees down to the floor.
00:17:49Sitting back.
00:17:52Right hand, take it back behind you.
00:17:54Left arm is going to just sweep across the horizon.
00:17:57Roll the shoulders back and the chest up.
00:17:59Exhale to come back through center.
00:18:02Left hand goes back.
00:18:04Right arm is going to come up and over.
00:18:06Roll the shoulders back.
00:18:08Lift the chest up.
00:18:13Exhale, coming back through center.
00:18:16We're going to walk our hands forward
00:18:18into a belly on the mat situation.
00:18:23Good.
00:18:25Slide the hands back.
00:18:26Roll the shoulders back.
00:18:28Lift the chest up.
00:18:30Take a moment here.
00:18:32Draw the shoulder blades down the back.
00:18:34Send the ribcage forward,
00:18:36working into the back line of the body.
00:18:39Exhale to push the floor away.
00:18:41Take yourself back into downward facing dog.
00:18:45Again, your heels do not have to touch the floor.
00:18:48That is not a prerequisite
00:18:50for a successful down dog.
00:18:52The fact that you're here and trying is enough.
00:18:54Keep sending the floor away with your arms.
00:18:57Lift your pelvis to the sky.
00:18:59In fact, a little bit of a bend in the knees
00:19:02is going to really help you find
00:19:04a little bit more length in the spine here.
00:19:06Bend the knees a little bit.
00:19:08Send your chest towards your thighs.
00:19:10Get rid of any cobwebs in your upper back.
00:19:13On your next exhalation,
00:19:15let's go ahead and walk the hands back
00:19:17to meet the feet.
00:19:19Walk the hands back to meet the feet.
00:19:21Good. Halfway up.
00:19:22Lift up and lengthen on the inhale.
00:19:24Exhale to fold forward.
00:19:27Ground your heels.
00:19:29Bend your knees.
00:19:31Begin to round your back,
00:19:33slowly standing up.
00:19:35Take your time.
00:19:37Circle the arms around.
00:19:39Palms come together on the inhale.
00:19:41Exhaling, hands to heart center.
00:19:43Samasthiti.
00:19:45Let's go again.
00:19:47Circle the arms up,
00:19:49making space in the shoulders on the way up.
00:19:50Come all the way down to the floor.
00:19:52Halfway up.
00:19:54Lift up and lengthen.
00:19:56Breathe in.
00:19:58Walk yourself forward.
00:20:00Knees come down halfway.
00:20:02Lower down. Sit down.
00:20:04We can come into what we did earlier
00:20:06in the first round.
00:20:08If you want to add on,
00:20:10I'm going to make this movement a little bit bigger.
00:20:12Lift your hips up.
00:20:14Roll the shoulders back.
00:20:16Express yourself.
00:20:18Beautiful.
00:20:20Come across the horizon.
00:20:22Right arm follows.
00:20:24Inhale. Roll the shoulders back.
00:20:26Lift the chest up.
00:20:30On your next exhalation,
00:20:32drop the pelvis to the ground.
00:20:34Slide forward.
00:20:36Roll the shoulders back.
00:20:38Lift the chest up.
00:20:40Come in cobra pose.
00:20:42Inhale.
00:20:44Exhale to push the floor away.
00:20:46Take yourself back into downward facing dog.
00:20:48Keep lengthening the spine
00:20:50away from the floor.
00:20:52Lift the pelvis to the sky.
00:20:54Breathe in. Breathe out.
00:20:56A little bit more of a bend in your knees.
00:20:59Lift your hips up.
00:21:01Hips up. Hips up. Hips up.
00:21:03You're practicing in jeans.
00:21:05I love it.
00:21:07Three.
00:21:09Good. Two.
00:21:11Let's walk the hands all the way back
00:21:13to meet the feet.
00:21:15Halfway up.
00:21:17Hands up and lengthen.
00:21:19Exhale to fold forward.
00:21:22Good. Round your heels.
00:21:24Round your spine. Rise.
00:21:26Reach your arms up.
00:21:28Circle the palms.
00:21:30Palms come together on the inhale.
00:21:32Exhale. Hands to heart center.
00:21:34We'll do it one more time,
00:21:36but you've got to promise me
00:21:38you're going to dance.
00:21:40Circle the arms up.
00:21:42Palms come together.
00:21:44Inhale. Beautiful.
00:21:45Halfway up.
00:21:47Hands up and lengthen.
00:21:49Breathe in.
00:21:51Exhale. Fold forward.
00:21:53Knees come down to the mat.
00:21:55Here we go.
00:21:57Vinyasa practice is a practice
00:21:59of marrying the breath
00:22:01with the movement.
00:22:03I want you to come into
00:22:05a rhythmic dancing calypso.
00:22:07You exhale to set it up.
00:22:09You inhale to expand
00:22:11into the pose.
00:22:13Exhale to sit back down.
00:22:15Couple more rounds like this.
00:22:17Synchronizing the breath
00:22:19and the movement.
00:22:21Exhale. Inhale. Up.
00:22:23That's it.
00:22:25Exhale. Inhale.
00:22:27The opposite way.
00:22:29Good. One more time like this.
00:22:31Exhale to come down.
00:22:33Inhale to lift up.
00:22:35Roll the shoulders back.
00:22:38Exhale to come down.
00:22:40Inhale to lift up.
00:22:42Make sure you're closing your eyes.
00:22:43Allowing yourself to feel
00:22:45your body groove.
00:22:47Next time you inhale
00:22:49to come up into camel pose.
00:22:51Hold. Roll the shoulders back.
00:22:53Lifting the heart up to the sky.
00:22:55If being vulnerable
00:22:57feels new to you,
00:22:59welcome to the practice.
00:23:01Have an open heart.
00:23:03Come back through center
00:23:05on the exhalation.
00:23:07Inhale. Go the opposite way.
00:23:09How many of us have done this
00:23:11in a group
00:23:14Beautiful. Come back
00:23:16through center. Exhale.
00:23:18Inhale. Roll the shoulders back
00:23:20with the chest up.
00:23:22Come in cobra pose.
00:23:24Exhaling back
00:23:26into downward facing dog.
00:23:30Take a moment in your down dog.
00:23:32How are we doing?
00:23:34You alright?
00:23:36Breathe in. Breathe out.
00:23:38Three. Stay with it.
00:23:40Good. Two.
00:23:43Look forward.
00:23:45Bend your knees.
00:23:47Step. Jump. Float.
00:23:49Handstand all the way up.
00:23:54No handstanders?
00:23:56Come on. I know there are some
00:23:58in the audience here tonight.
00:24:00I know. He's being very shy.
00:24:03Here we go.
00:24:05Sun salutation.
00:24:07Bend the knees. Arms up.
00:24:09Chair pose. Utkatasana.
00:24:14Alright. Sit back in your chair.
00:24:16Relax.
00:24:18It's a comfortable pose, right?
00:24:20You can be here for a while.
00:24:22Let's make this a little bit
00:24:24more interesting.
00:24:26Shift your body weight forward.
00:24:28Lift your heels up.
00:24:30Oh boy. Now we might fall.
00:24:32Now we might fall.
00:24:34It's okay to fall.
00:24:36It's alright. Keep smiling.
00:24:38I know. It's a little bit of a burn.
00:24:40It's okay. It's called work.
00:24:41A little bit higher.
00:24:43Exhale. Heels down.
00:24:45Forward falls.
00:24:47God. So much drama.
00:24:49So much drama.
00:24:51With the head towards the floor,
00:24:53just check in with your reaction
00:24:55to a little bit of work.
00:24:57We have this attitude that we need
00:24:59to constantly be shifting ourselves
00:25:01out of discomfort.
00:25:03It's okay to be uncomfortable.
00:25:05Let's try that one more time.
00:25:07Bend the knees. Arms up.
00:25:09Chair pose. Utkatasana.
00:25:11Don't look at me. I'm kidding.
00:25:13Lock the doors so nobody leaves.
00:25:16Shift your body weight forward.
00:25:18Lift your heels up nice and high.
00:25:20Michael Jackson. The hell out of the pose.
00:25:22Let's go. Five.
00:25:24Good. Work those legs. Four.
00:25:26Let's sit. Earn that goodie bag out there.
00:25:28Three.
00:25:30Two.
00:25:32And forward folding.
00:25:34Come on down. Beautiful.
00:25:36Halfway up. Lift up and lengthen.
00:25:38Exhale. Plant your palms.
00:25:39Step back. Downward facing dog.
00:25:41Lift your heels.
00:25:43Wave the spine forward.
00:25:45Belly comes all the way down to the floor.
00:25:47Come on down.
00:25:49Arms going back.
00:25:51Palms facing up.
00:25:53Inhale. Chest up.
00:25:55Roll the shoulders back.
00:25:57Legs up.
00:25:59Work that back line.
00:26:01Work that posterior chain.
00:26:03Legs up. Chest up. No hands.
00:26:05Good. Take the hands back behind you
00:26:07like you're flying. Breathe.
00:26:09Chest up higher.
00:26:11Be the absolute example
00:26:13for the person to your right and left.
00:26:15Take your hands back.
00:26:17Interlace the fingers.
00:26:19Extend the arms back.
00:26:21Lift the chest up even higher.
00:26:23Breathe in. Breathe out.
00:26:25Three. Stay with it.
00:26:27Lift up. Lift up. Two.
00:26:29Good. Lift up a little bit higher.
00:26:31Press the belly down.
00:26:33And slowly releasing.
00:26:35Slide the hands back.
00:26:37Roll the shoulders back.
00:26:40Right leg. Take it up to the sky.
00:26:42Bend the knee.
00:26:44Open the hip. Make space
00:26:46in the right side body.
00:26:48Take a moment to feel the length
00:26:50you're creating in the side.
00:26:52Breathe into the body.
00:26:54Feel the expansion.
00:26:56Square the pelvis off.
00:26:58Extend the leg back behind you.
00:27:00Inhale.
00:27:02As you exhale, hug that knee to your chest.
00:27:04Step your foot forward.
00:27:06Drop the left knee down.
00:27:07Left knee on the mat.
00:27:09Right foot flat.
00:27:11Both hands on your right knee.
00:27:13Take an inhale to lift up
00:27:15out of the pose a little bit.
00:27:17Exhale to drop the pelvis.
00:27:20One of my teachers calls this the drama.
00:27:22Drop your drama.
00:27:24Inhale to lift up.
00:27:26Life can be really simple
00:27:28or it can be really complex.
00:27:30You decide.
00:27:32Inhale to lift up.
00:27:34It can be just about the next breath,
00:27:35the next movement,
00:27:37the next moment
00:27:39or it can be about the rest of your life.
00:27:41One more time.
00:27:43Inhale to lift up.
00:27:45Exhale to lunge a little bit deeper
00:27:47and stay.
00:27:49You want to make this a little bit more intense.
00:27:51Press into the top of the back foot.
00:27:53Take the back knee off the floor.
00:27:55Breathe in. Breathe out.
00:27:57Five. Relax the shoulders.
00:27:59Options for the arms.
00:28:01You can go any way you want them to go.
00:28:03Breathe in. Breathe out.
00:28:05One more.
00:28:07Keep lifting the heart up to the sky.
00:28:09Roll the shoulders back.
00:28:11Breathe in. Breathe out.
00:28:13Two.
00:28:15It's okay to fall out.
00:28:17And slowly release.
00:28:19Right hand comes down to the floor.
00:28:21Left arm is going back behind you.
00:28:23Lean back over the chest.
00:28:25Up. Sorry.
00:28:28Breathe in. Breathe out.
00:28:30Three.
00:28:33Good.
00:28:36And coming back to the center.
00:28:38Hands down.
00:28:40Step back.
00:28:42Downward facing dog.
00:28:44Good.
00:28:46Lift your heels.
00:28:48Wave the spine forward.
00:28:50Plank pose. Inhale.
00:28:52Lower everything down to the floor.
00:28:54On the exhale.
00:28:56Roll the shoulders back.
00:28:58Lift the chest up to the sky.
00:29:00Exhale to push back into
00:29:02downward facing dog.
00:29:03Look forward.
00:29:05Bend your knees.
00:29:07Step, jump, float, or fly.
00:29:09Top of the mat.
00:29:11From the top,
00:29:13I want you to take one third of the step back.
00:29:15So you've kind of got
00:29:17a little bit of space there.
00:29:19I'm going to try something here.
00:29:21Inhale to rise all the way up.
00:29:24You ready?
00:29:26Here's my challenge.
00:29:28Bend the knees. Arms up.
00:29:30Chair pose.
00:29:31You're going to lift your heels for me.
00:29:34And then slowly begin to
00:29:36send your knees towards the floor.
00:29:38Aye yi yi.
00:29:40Slowly.
00:29:42Knees coming down to the mat.
00:29:44That's it. Good.
00:29:46Roll the shoulders back.
00:29:48Lift the chest up.
00:29:50Come in.
00:29:52Usha grasana, camel pose.
00:29:54Inhale, exhale for three.
00:29:56Lifting that sternum up.
00:29:58Rolling the shoulders back.
00:29:59And one.
00:30:01Here we go.
00:30:03Coming out of the pose.
00:30:05Extend the arms up.
00:30:07Lift back up into chair pose.
00:30:09Good job.
00:30:11There we go.
00:30:13Exhale, forward folding.
00:30:15Uttanasana.
00:30:17Halfway up.
00:30:19Lift up and lengthen on the inhale.
00:30:21Hands down.
00:30:23Hands stand up.
00:30:25No, I'm kidding.
00:30:27Step back.
00:30:29Roll the shoulders back.
00:30:31Lift the chest up.
00:30:33Inhale.
00:30:35Exhale to send the floor away.
00:30:37Come in downward facing dog.
00:30:39All right.
00:30:41Right leg.
00:30:43Take it up to the sky.
00:30:45Bend the knee.
00:30:47Open the hip.
00:30:49All right.
00:30:51Keep looking over your left shoulder
00:30:53for your right toes.
00:30:55Option to stay here.
00:30:57Option to keep looking at the foot
00:30:59in the back.
00:31:01Breathe in.
00:31:03Breathe out.
00:31:05Good.
00:31:07Look down towards the floor.
00:31:09Right hand down.
00:31:11Right leg high.
00:31:13Inhale.
00:31:15Exhale.
00:31:17Bring that ante in the chest.
00:31:19Round the back.
00:31:21Step the foot forward in between your hands.
00:31:23Strong in the legs.
00:31:25Arms going up.
00:31:27Still with me?
00:31:29Use the arms and open the chest.
00:31:31You can do it twice more.
00:31:33Inhale to breathe.
00:31:35Lift up.
00:31:37Exhale to lunge.
00:31:39Come in a little bit lower.
00:31:41One more time.
00:31:43Inhale to breathe.
00:31:45Lift up.
00:31:47Exhale to come all the way down to the floor.
00:31:49That's it.
00:31:51Hands come down to the mat.
00:31:53Slide the right heel forward.
00:31:55Check in with the hamstring.
00:31:57Breathe in.
00:31:59Breathe out.
00:32:01Lean.
00:32:03Make sure those points are feeling good.
00:32:08Slowly be bending through the right knee.
00:32:10Left hand stays down.
00:32:12We did this in the last round.
00:32:14Option 1 to stay with a simple twist.
00:32:16Option 2 to bend the back leg up.
00:32:18Take your hand back and find your foot to the outside.
00:32:20Gently guide the heel towards the hip.
00:32:22Roll the shoulders back.
00:32:24Breathe in.
00:32:26Breathe out.
00:32:29Take 2 more breaths here.
00:32:31Don't let the breath shorten.
00:32:33Allow yourself to continue to breathe and open.
00:32:37Good.
00:32:39Slowly releasing.
00:32:41Hands on the floor.
00:32:43Step back.
00:32:45Three-legged down dog.
00:32:47Can you keep that right leg in the air?
00:32:49Can that right leg stay really, really high?
00:32:51Good.
00:32:53Shift forward into plank this way.
00:32:55Lower everything down to the floor.
00:32:57Put the foot down.
00:32:59Lift the chest up.
00:33:01Exhaling back into downward facing dog.
00:33:04Take a moment.
00:33:06Breathe in.
00:33:08Breathe out.
00:33:10It's starting to get warm in here.
00:33:12Big breath in.
00:33:14Big breath out.
00:33:16Here we go.
00:33:18Left side.
00:33:20Left leg.
00:33:22Take it up to the sky, please.
00:33:24Bend the knee.
00:33:26Open the hip.
00:33:27Lift the back knee to come across in a wild thing.
00:33:30Lift your hips up.
00:33:32Lift the heart up.
00:33:34Arch the back.
00:33:36Breathe in.
00:33:38Breathe out.
00:33:40Look down towards the floor.
00:33:42Left hand down.
00:33:44Left leg high to the sky.
00:33:46Inhale.
00:33:48As you exhale, bring that knee into your chest.
00:33:50Round your back.
00:33:52Step the foot forward in between your hands.
00:33:54Come up onto your fingertips.
00:33:55Come up to the sky.
00:33:57Come in crescent pose.
00:33:59Ready to move?
00:34:01Here we go.
00:34:03Inhale.
00:34:05Straighten the front leg out.
00:34:07Exhale.
00:34:09Practice the arms.
00:34:11Roll the shoulders back.
00:34:13Twice more like this.
00:34:15Inhale to breathe.
00:34:17Come up.
00:34:19Exhale to lunge and go a little bit lower.
00:34:21Good.
00:34:23One more time.
00:34:25Roll the shoulders back.
00:34:27Check in with the hamstring.
00:34:29Check in with your hamstring.
00:34:31Breathe in.
00:34:33Breathe out.
00:34:39Relax the shoulders.
00:34:41Notice if you end up tensing your body in any way.
00:34:43Relax the body.
00:34:45Let the breath take over.
00:34:47Release.
00:34:49Alright, here we go.
00:34:51We're bending through that left knee.
00:34:53Option one.
00:34:55Option two.
00:34:57Bend the back leg up.
00:34:59Take your hand back and find your foot on the outside.
00:35:01Inhale.
00:35:03Exhale wherever you are.
00:35:05Three.
00:35:07Keep twisting that torso up towards the sky.
00:35:09Breathe into whatever is opening.
00:35:11Two.
00:35:14And slowly releasing.
00:35:16Hands on the floor.
00:35:18Three-legged down dog.
00:35:20Take that left leg up to the sky.
00:35:22Go ahead.
00:35:23We're going to plank this way.
00:35:25Lower down.
00:35:27Chaturanga this way.
00:35:29Roll the shoulders back.
00:35:31Chest up.
00:35:33Breathe in.
00:35:35This time, as you exhale, knees down.
00:35:37Child's pose.
00:35:39I know.
00:35:41I can smell it.
00:35:43You wanted it, right?
00:35:45When are we going to rest?
00:35:47When is the Shavasana coming?
00:35:49Make sure you turn your palms over.
00:35:51Turn your palms over.
00:35:53This is a space that I'm not good enough.
00:35:55I don't know if I can do this.
00:35:57Turn your palms over and release those thoughts.
00:36:01Reconnect with your own humanity.
00:36:04Reconnect with the awesomeness that lives inside of you.
00:36:10Take a couple more deep breaths in.
00:36:12Deep breaths out.
00:36:14Calm everything down.
00:36:16Slow everything down.
00:36:21Two more big breaths in.
00:36:23Two more big breaths out.
00:36:31Take another inhale.
00:36:35Open the mouth.
00:36:37Exhale.
00:36:39Let it go.
00:36:40I'm going to have you do some core work for this next part.
00:36:54Preparation for a posture that we're going to get to.
00:36:57You know which one it is.
00:36:59Let's go ahead and shift forward onto the belly.
00:37:04Let's go ahead and shift forward onto the belly.
00:37:07Everyone's feeling warm enough?
00:37:08Yes?
00:37:10Come onto your forearms.
00:37:14Tuck your toes under.
00:37:16We're going to push the floor away.
00:37:18Come into forearm plank.
00:37:20Go ahead and bring your feet together.
00:37:22Inhale here.
00:37:24As you exhale, come onto the outer edge of your right foot.
00:37:27Twist the torso.
00:37:29That's it.
00:37:31Inhale back through center.
00:37:33Exhale.
00:37:35Just the lower body.
00:37:36Again.
00:37:37Inhale.
00:37:38Exhale.
00:37:39Right side.
00:37:40I know.
00:37:41Inhale.
00:37:42Exhale.
00:37:43Left side.
00:37:44I know.
00:37:45One more time.
00:37:46Inhale.
00:37:47Exhale.
00:37:48Right.
00:37:49It's only getting better.
00:37:50Inhale.
00:37:51Exhale.
00:37:52Left.
00:37:53Inhale.
00:37:54Hold.
00:37:55Push the floor away.
00:37:56Drop the pelvis.
00:37:57Roll the shoulders back.
00:37:58Here we go.
00:37:59Ready to hold it?
00:38:00Push.
00:38:01Hold.
00:38:02Forearm plank position.
00:38:03Holding forearm plank position.
00:38:05I'm going to come around and make this a little bit more fun for you.
00:38:08I might actually come around and sit on you.
00:38:12Or try and push you out of the pose a little bit.
00:38:16Look at you.
00:38:17You're so strong.
00:38:19Your job is to stay in the posture.
00:38:22Hold it for five.
00:38:25People say I count really slow.
00:38:27People say I count really slow because I count moments.
00:38:30I don't count breaths.
00:38:31I don't count breaths.
00:38:33Who can tell me how many seconds are in a moment?
00:38:35Three.
00:38:36Three.
00:38:37Stay in it.
00:38:38Stay in it.
00:38:39Two.
00:38:41Stay in it.
00:38:42Can I tell you a story?
00:38:43I think we're out of time.
00:38:45Good.
00:38:46Come on down.
00:38:47Well done.
00:38:48Oh, my God.
00:38:50Take a moment.
00:38:51Take a moment.
00:38:52Breathe in.
00:38:53Breathe out.
00:38:55Next posture we're going into is called dolphin pose.
00:38:58Tuck your toes under.
00:38:59Tuck your toes under.
00:39:00We're going to start in the same place.
00:39:02All you're going to do here is walk your feet forward.
00:39:07Keep the forearms down.
00:39:08Walk your feet forward.
00:39:10Breathe in.
00:39:11Breathe out.
00:39:14Keep sending the floor away.
00:39:15Arms are feeling really strong.
00:39:17Inhale.
00:39:18Exhale.
00:39:20For three.
00:39:22Now, I don't want you to overthink this next part.
00:39:24All right?
00:39:25Two.
00:39:27Look forward.
00:39:31Utkatasana.
00:39:35Just do it.
00:39:36Don't think about it.
00:39:37Just do it.
00:39:38Utkatasana.
00:39:39There we go.
00:39:40Bring the palms together.
00:39:41Inhale here.
00:39:42Exhale.
00:39:43Twist over to the right side.
00:39:46Legs together.
00:39:47Helps.
00:39:49Yep.
00:39:50Keep sending the weight back behind you.
00:39:51Hips going straight back.
00:39:52Good.
00:39:53Inhale.
00:39:54Back through center.
00:39:55Exhale to the second side.
00:39:56Twist.
00:40:00Bring the body out.
00:40:04Good.
00:40:05Back through center.
00:40:06On the inhale, lift the chest up.
00:40:07Exhale.
00:40:08Fold forward.
00:40:10Halfway up.
00:40:11Lift up and lengthen.
00:40:12Breathe in.
00:40:14Hands down.
00:40:15Step back.
00:40:16Downward facing dog.
00:40:18Lift your heels up.
00:40:19Wave your spine forward.
00:40:20Plank pose.
00:40:21Breathe in.
00:40:23Lower down.
00:40:24Slowly all the way onto the belly.
00:40:26Good.
00:40:27Stop there.
00:40:28Push back up to plank.
00:40:30Push back up to plank.
00:40:32Find out.
00:40:33Lower down all the way nice and slow into the belly.
00:40:36Push back up to plank.
00:40:38It's called a push-up, people.
00:40:39You know what you're doing.
00:40:41Lower down to the floor one last time.
00:40:44Push up to plank.
00:40:46Push back.
00:40:47Downward facing dog.
00:40:49Downward facing dog.
00:40:50Good.
00:40:52Right leg.
00:40:53Take it up to the sky.
00:40:56As you exhale, bring that knee into your chest.
00:40:58Round your back.
00:40:59Step the foot forward.
00:41:00Even-sween the hands.
00:41:03Left knee comes down.
00:41:05Reach the arms up on the inhale.
00:41:07Exhale.
00:41:08Twist to the right side here.
00:41:10Draw the navel into and through spine.
00:41:12Option to stay.
00:41:13Option to tuck the back toes under.
00:41:15Take the back knee off the floor.
00:41:17Breathe in.
00:41:18Breathe out.
00:41:19Keep pressing the heel back behind you.
00:41:22Take another in-breath.
00:41:26Exhale to slowly release.
00:41:28Okay?
00:41:30Left hand comes down to the floor.
00:41:33Tuck your back toes under.
00:41:35Turn to the outer edges of both your feet.
00:41:38Option to stay here.
00:41:40Option to step the right foot back into side plank.
00:41:43Push the floor away.
00:41:45Breathe in.
00:41:46Breathe out.
00:41:47Lift your hips up.
00:41:48Maybe that top leg is coming off.
00:41:51Come into the star that you are.
00:41:53Breathe.
00:41:54Three.
00:41:55Two.
00:41:57Lift down to the floor.
00:41:59Back into plank pose.
00:42:01Inhale.
00:42:02Push back.
00:42:03Downward facing dog.
00:42:04Last part.
00:42:05Last part.
00:42:07We're preparing you to be invincible.
00:42:09Here we go.
00:42:10Left leg.
00:42:11Take it up to the sky.
00:42:13As you exhale, hug that knee into your chest.
00:42:15Round your back.
00:42:16Step the foot forward.
00:42:17Hands.
00:42:19Drop the right knee down to the floor.
00:42:21Reach the arms up.
00:42:22Inhale.
00:42:23Reach.
00:42:24Exhale.
00:42:25Twisting to the left side.
00:42:28Twisting to the left side.
00:42:31Option to tuck your back toes under.
00:42:33Take the back knee off the floor.
00:42:35Hold.
00:42:36Keep pressing the right heel back.
00:42:38That's where your stability is.
00:42:42Good.
00:42:43Take another in-breath.
00:42:45Exhale to release the right knee down.
00:42:48Okay.
00:42:49Squee up.
00:42:50Tuck your back toes under.
00:42:52Come to the outer edges of both your feet.
00:42:54Make sure you're stacked on the right side.
00:42:57Option to stay here.
00:42:58Option to step back.
00:43:00Lift your hips up a little bit higher
00:43:02so you're standing on the bottom foot.
00:43:06Take another in-breath.
00:43:09Good.
00:43:10Look down towards the floor.
00:43:11Back into plank pose.
00:43:13Push back.
00:43:14Downward facing dog.
00:43:15Knees down.
00:43:16Sit down.
00:43:18Good.
00:43:19Sit back.
00:43:20Take a moment.
00:43:23That was the warm-up.
00:43:24We've got another hour, right?
00:43:29Our lovely lady here is a fan of tripod headstands,
00:43:33so I think we owe it to her to work on a tripod.
00:43:36Don't you?
00:43:38As long as I'm not conducting and they're doing it for me.
00:43:41You can demo it for us.
00:43:43Right.
00:43:45Anybody with neck issues?
00:43:46Anybody who doesn't like to place too much weight on the head?
00:43:50Yeah?
00:43:51All right.
00:43:52We'll find something for you to do, all right?
00:43:54All right.
00:43:55So for those who are not okay with putting too much pressure on the head,
00:43:58we'll find you something else to work on.
00:44:00But for everyone else, we're going to try this, all right?
00:44:03So your hands go either side of your knees.
00:44:06The crown of your head is going out in front.
00:44:08So you're creating what's called an equilateral triangle, okay?
00:44:12And when you put your head down,
00:44:13you need to take a look back at your hands
00:44:15and make sure that your arms are in a Chaturanga shape.
00:44:19All right?
00:44:20Kind of important here.
00:44:21So here.
00:44:23Tuck the toes under.
00:44:27Walk the feet forward.
00:44:28I'm loving this music.
00:44:29It's setting me up.
00:44:33Place one knee on the triceps.
00:44:34See how that feels.
00:44:35Place the other knee on the triceps.
00:44:36See how that feels.
00:44:38Maybe you're staying here and breathing.
00:44:40Keep pushing the floor away with your hands.
00:44:42Maybe you're taking it up.
00:44:44Maybe you're going all the way up.
00:44:53Should we try it?
00:44:54All right.
00:44:55You're going to do it in a second.
00:44:57So let's go.
00:44:58Your turn.
00:45:02That's a good idea.
00:45:03So for those of you comfortable doing it by yourself, you can.
00:45:06If you need a spotter, let me know.
00:45:07I'll come around and spot you.
00:45:08All right?
00:45:09Let's go.
00:45:12Let's go.
00:45:23Good.
00:45:30Keep hugging your elbows in.
00:45:39Nice.
00:45:45Yeah.
00:45:46Your turn.
00:45:47Let's go.
00:45:53Yeah.
00:45:54She can do it.
00:45:55You want to come up and show us?
00:45:56Come on.
00:45:57Let's go.
00:45:58Come on.
00:45:59Let's go.
00:46:05Hands on the floor.
00:46:07Just hands first.
00:46:08Close to you.
00:46:09Right here.
00:46:10Yeah.
00:46:11Head goes out in front.
00:46:12That's it.
00:46:13Push the floor away.
00:46:14Straighten your legs.
00:46:15One more.
00:46:16That's it.
00:46:18That's it.
00:46:22Good.
00:46:23You can go all the way up.
00:46:25Legs together.
00:46:26Push.
00:46:27Up.
00:46:28Good.
00:46:29Beautiful.
00:46:30Keep hugging those elbows in.
00:46:31Beautiful.
00:46:32Beautiful.
00:46:33Nice.
00:46:34Nice.
00:46:35That's it.
00:46:36Well done.
00:46:37Well done.
00:46:38That was great.
00:46:39That was so good.
00:46:40All right.
00:46:41Does anybody else want to try it?
00:46:42Yeah?
00:46:43It's way easier than I thought.
00:46:44It's way easier.
00:46:45Only girls can do it.
00:46:46No.
00:46:47No one?
00:46:48Only girls.
00:46:49No, you can do it.
00:46:50You can do it.
00:46:51You can do it.
00:46:52You can do it.
00:46:53You can do it.
00:46:54You can do it.
00:46:55You can do it.
00:46:56You can do it.
00:46:57You can do it.
00:46:58You can do it.
00:46:59Come on.
00:47:00Come on.
00:47:01Eat it.
00:47:02You must eat it.
00:47:03You must do this.
00:47:08Do this.
00:47:09As a man.
00:47:10What do we mean you're a man?
00:47:11As a Black man.
00:47:12Together.
00:47:19Who doesn't need my help?
00:47:20You got this.
00:47:26Thank you so much.
00:47:27You can all do it.
00:47:28Beautiful.
00:47:30He's ready to be unstrapped.
00:47:42Beautiful.
00:47:46He's great.
00:47:48Let's see one more person and we move on.
00:47:52They already know what they're doing.
00:47:54Come on.
00:47:57They already know what they're doing.
00:47:59One more person.
00:48:01Come on.
00:48:07You know what you're doing too.
00:48:09You can probably go handstand to tripod handstand, right?
00:48:11Let's go.
00:48:13Handstand to tripod?
00:48:15You don't need my help.
00:48:17I think so.
00:48:21Are you going from handstand to tripod?
00:48:23No?
00:48:25You're going up the handstand.
00:48:31Then push.
00:48:43So good.
00:48:45Back to tripod handstand.
00:48:49Nice.
00:48:56He is one of my students.
00:49:08Well done guys.
00:49:10Come on up.
00:49:26Yeah.
00:49:48That's okay.
00:49:55That's really good.
00:50:22Amazing.
00:50:24So good.
00:50:29Well done.
00:50:31Thank you guys so much for participating.
00:50:35Amazing.
00:50:37Come on to your bellies please.
00:50:39Come on to your bellies.
00:50:49Alright.
00:50:51Be able to bend knees up.
00:50:53Grab the ankles.
00:50:57Happening?
00:50:59Yes?
00:51:01Take an inhale.
00:51:03Roll the shoulders back.
00:51:05Lift the chest up.
00:51:07Breathe in.
00:51:09Breathe out.
00:51:11Five.
00:51:13Stay with it.
00:51:15Stay with the breath.
00:51:17Keep kicking back.
00:51:19Four.
00:51:21And slowly releasing.
00:51:23And slowly releasing.
00:51:25Beautiful.
00:51:27Beautiful.
00:51:29Slowly release.
00:51:31That's it.
00:51:33Push the floor away.
00:51:35Let's come up to a seat.
00:51:37Extend the legs forward.
00:51:45Right leg bends in.
00:51:48Take an inhale.
00:51:50Reach the arms up.
00:51:52Twist to the left.
00:51:54And fold forward.
00:51:56There's no need to grab the foot and yank on your hamstring.
00:51:58Just reach forward.
00:52:00Roll the shoulders back.
00:52:02Breathe into the bottom.
00:52:04Inhale.
00:52:06Exhale for five.
00:52:08Stay with it.
00:52:10Just reaching forward.
00:52:12Four.
00:52:14Good.
00:52:17Stay with it.
00:52:19Two.
00:52:24And one.
00:52:26Inhale to lift the head up.
00:52:28Keep your legs as they are.
00:52:30Left hand to right knee.
00:52:32Right hand goes back behind you.
00:52:34Inhale to lift the chest up.
00:52:36Roll the shoulders back.
00:52:38Look over your shoulder.
00:52:40Breathe and twist.
00:52:42You're confusing me because you're going the opposite way.
00:52:44But I like that you're zagging.
00:52:46Zigging is overrated.
00:52:48Let's go.
00:52:52Keep looking back behind you.
00:52:54Actually, look forward for just one second.
00:52:56The right hand is going a little bit further back.
00:53:00Sweep the left arm across the horizon.
00:53:02Roll the shoulders back.
00:53:04Lift the chest up. Come in, baby.
00:53:06Breathe in. Breathe out.
00:53:08And exhale.
00:53:10Slowly come back down.
00:53:12Let's do the second side.
00:53:14Extend the right leg forward.
00:53:16Bring the left leg in.
00:53:18Take an inhale.
00:53:20Reach the arms up.
00:53:22Draw the belly in.
00:53:24Twisting to the right side.
00:53:26Folding over that right leg.
00:53:28Breathe in. Breathe out.
00:53:34Inhale. Exhale.
00:53:36Inhale. Exhale.
00:53:38Keep surrendering everything that you no longer need.
00:53:40Just allow the breath to guide you a little bit deeper into the pose.
00:53:44Relax the shoulders.
00:53:46Relax the expectations.
00:53:48Relax the need to get to the destination.
00:53:50Enjoy the journey.
00:53:52Connect with yourself here.
00:53:56Good. Inhale.
00:53:58Slowly come back out of the posture.
00:54:00Take the right hand to the left knee.
00:54:02Left hand goes back behind you.
00:54:04Inhale. Lift the chest up.
00:54:06Exhale. Spin the heart towards the back of the room.
00:54:08Keep lifting on the inhale.
00:54:10Keep twisting on the exhale.
00:54:14Forward breath in.
00:54:16Exhale.
00:54:18Twist and twist.
00:54:20Good.
00:54:22Left hand goes back behind you.
00:54:24Sweep the right arm across the horizon.
00:54:26Lift the hips up. Lift the heart up.
00:54:28Inhale. Exhale.
00:54:30Breathe into the whole front side body.
00:54:34Exhale to release
00:54:36everything down to the floor.
00:54:40Extend the legs forward.
00:54:42Reach the arms up.
00:54:44Breathe in.
00:54:46As you come forward, again, don't hold on to anything.
00:54:48Just palms facing up to the sky.
00:54:50Relax the head.
00:54:52With your eyes closed,
00:54:54I just want you to think
00:54:56about how you're feeling.
00:54:58About how you're doing.
00:55:00Perhaps you walked into the practice today
00:55:02feeling
00:55:04some kind of way.
00:55:06Maybe you had an incident or
00:55:08had some kind of day that left you in a mood.
00:55:10Notice if anything has switched
00:55:12for you in the duration
00:55:14of spending time with us today.
00:55:16Notice
00:55:18if you've switched a little bit more
00:55:20into a place of connection,
00:55:22of gratitude, of happiness.
00:55:24Just a little bit.
00:55:26Just a little bit.
00:55:28Keep
00:55:30rolling the shoulders back.
00:55:32Allowing the whole body to surrender
00:55:34into the floor. Let the breath take over.
00:55:36Expanding the breath.
00:55:38Creating space in the breathing.
00:55:42Inhale to lift up.
00:55:44Arms going up to the sky.
00:55:46As you exhale,
00:55:48begin to round your back
00:55:50as you slowly begin to guide
00:55:52the spine into the floor.
00:55:54Go nice and soft and slow.
00:55:56As slow as you possibly can.
00:55:58All the way down.
00:56:02As you come into this
00:56:04reclining position,
00:56:06I want you to go ahead and take a posture
00:56:08we call happy baby.
00:56:10Everybody got babies in the room?
00:56:12Ever see babies
00:56:14do this pose and how happy they look?
00:56:16Bend the knees.
00:56:18Breathe into the spine.
00:56:20Flatten the shoulders into the floor.
00:56:22Flatten your spine
00:56:24into the floor.
00:56:26Close your eyes and check
00:56:28in with yourself. Is there anything else that your body
00:56:30is asking for this evening?
00:56:32Allow yourself to receive
00:56:34whatever that might be.
00:56:36Otherwise, hug your knees into your chest
00:56:38and give yourself so much love for showing up
00:56:40for yourself tonight.
00:56:42Take another inhale.
00:56:46As you exhale,
00:56:48you're going to release your arms by your side.
00:56:50Take your legs up into the sky.
00:56:52Take your arms up into the sky.
00:56:54I promise you this next part
00:56:56is kind of like Vegas.
00:56:58What happens in Vegas stays in Vegas.
00:57:00It's going to seem really silly.
00:57:02I promise you I'm the only one who's going
00:57:04to take a video so I can blackmail you with it.
00:57:06You're going to dance
00:57:08for me in this position.
00:57:10We're going to shake everything out.
00:57:12Shake the body.
00:57:1410, 9, 8,
00:57:167, 6,
00:57:185, 4,
00:57:203,
00:57:222, and
00:57:24release on the floor.
00:57:30Release onto the floor.
00:57:32There's still some dancers going.
00:57:34Release onto the floor.
00:57:36Come in Shavasana.
00:57:42Come in Shavasana.
00:57:46Become nice and deep and long.
00:57:50Allowing the body
00:57:52to receive all the benefits of the
00:57:54postures that you've done this evening.
00:57:58Of the breath that you've breathed
00:58:00this evening.
00:58:06As you hang out here for a couple more
00:58:08moments.
00:58:10From your toes
00:58:12all the way up into the crown of your head.
00:58:16Connect with every single part
00:58:18of you that's moved today
00:58:20and send it some love.
00:58:26Just
00:58:28be happy.
00:58:48Be happy.
00:59:18...
00:59:42When you shift your focus
00:59:44from what is
00:59:46absent to what is
00:59:48present.
00:59:50From what is
00:59:52missing to what has been given.
00:59:56From what you are not
00:59:58to who you actually are.
01:00:02From the ravages of linear time
01:00:04to the immediacy of now.
01:00:08You are reconnecting
01:00:10with love.
01:00:12With truth.
01:00:14And with beauty.
01:00:18And abundance is yours effortlessly.
01:00:22For in truth
01:00:24nothing is lacking where you are.
01:00:26Nothing
01:00:28is missing from the present scene
01:00:30of the movie of your life.
01:00:32And you are forever
01:00:34full and at the point of completion.
01:00:38The only reason
01:00:40you cannot find oneness
01:00:42is because you never left.
01:00:44This day
01:00:46is just waiting
01:00:48to be lived.
01:00:52So breathe in life.
01:00:56Connect with your breath.
01:01:00Reconnect
01:01:02with the person
01:01:04that is in this body.
01:01:06Connect
01:01:08with your own humanity so you can connect
01:01:10with everyone else
01:01:12and the world beyond.
01:01:32Take a big breath into the belly.
01:01:36Open the mouth. Exhale.
01:01:38Let it go.
01:01:44Begin to wiggle
01:01:46your toes, your fingers.
01:01:50Move your head from side to side.
01:01:56Take your arms up over your head.
01:01:58Point your toes and stretch
01:02:00the body out.
01:02:02Hug your knees into your chest
01:02:04and gently rock yourself
01:02:06from side to side.
01:02:10Ending up on your favourite side
01:02:12make a little pillow with your arm
01:02:14and just take a moment to connect.
01:02:18While you hang out here
01:02:20for an extra moment
01:02:22I want you to think of one thing
01:02:24that you want to take away from your practice today
01:02:28that will remind you
01:02:30that will remind you
01:02:36to be happy
01:02:40just as you are, just the way you are
01:02:42knowing that the moment is perfect
01:02:44knowing that you
01:02:46are perfect.
01:02:56Inhale to slowly lift yourself up
01:02:58to a seat.
01:03:04Eyes closed, head heavy.
01:03:08Maybe a little lift in the corners of your mouth.
01:03:22We're going to end the practice today
01:03:24with one om, three shanties.
01:03:28Om, the sound of the universe.
01:03:30In fact, the sound of every cell
01:03:32that vibrates in your body.
01:03:34It makes the sound.
01:03:36The sound is of the universe.
01:03:38It's also of the universe that is inside of you.
01:03:40Three shanties.
01:03:42Peace, peace and peace.
01:03:44Peace on the inside.
01:03:46Peace on the outside.
01:03:48Peace even in the realms
01:03:50that I cannot fathom and cannot see.
01:03:52Let there be peace everywhere.
01:03:54As yoga practitioners
01:03:56we have this responsibility
01:03:58to raise the vibration
01:04:00not only of ourselves but of this planet.
01:04:02One person at a time.
01:04:04Every life that we touch
01:04:06we have a responsibility
01:04:08to carry them with us.
01:04:10That is what this path is about.
01:04:12That is what this sangha is about.
01:04:18Let's take a deep inhale.
01:04:20Nice and loud and clear.
01:04:26Om
01:04:28Om
01:04:30Om
01:04:32Om
01:04:34Om
01:04:36Om
01:04:38Shanti
01:04:40Shanti
01:04:42Shanti
01:04:44Shanti
01:04:50Namaste Yogis.