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75 Min Yin Yoga Full Body Practice l Freedom of Space — Transcript

by Travis Eliot · 5,042 words · 859 segments · language en · Watch on YouTube

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0:00Welcome to Yin Yoga
0:02freedom of space for those of you that
0:04are moving through this training in the
0:06three-day format. This is the end of day
0:08one.
0:09And after all the lectures and all the
0:12knowledge that's been
0:14been taken in, I want to invite you to
0:17just switch the brain off and get away
0:20from thinking and just come back to just
0:23being in your body and moving beyond
0:25time, moving beyond place and space.
0:29Just having a a real deep experience.
0:33So, we'll get started here on our backs.
0:38Almost like a little Yin Yoga siesta.
0:41Extend the left leg straight out in
0:43front of you
0:45and then bring your right foot all the
0:46way up to your inner left leg, left
0:48thigh. Can always take a block if you
0:51want or a bolster and place that
0:53underneath your outer right knee, right
0:54thigh.
0:56And then we're going to cactus the arms.
1:00So, the elbows bend about 90° palms face
1:04the sky so you get that expansiveness
1:07across your chest and your lungs.
1:12Feel free if it feels right for you now
1:15to close your eyes.
1:19As you begin to slip into this this
1:22dimension, this world of Yin Yoga.
1:29Take a nice big deep inhale through your
1:32nose.
1:35And then out the mouth exhale, just let
1:37it all go. Any stress, any tension, any
1:42tightness, let it go.
1:45Two more just like that. Another big
1:47inhale through the nose.
1:51And out the mouth exhale, let it go.
1:56Good. One more time. Take a big inhale.
2:01And exhale, let it go.
2:08See if you can even allow your breath to
2:11just move in its own natural, gentle,
2:14effortless rhythm.
2:19So, it's as if you're downshifting,
2:21shifting gears from fifth to fourth,
2:25to third,
2:28to second, all the way down to first.
2:34And then even into neutral.
2:40And we can take it one step further and
2:43move from neutral to where we just
2:45completely shut the engine off.
2:52And for these next 75 minutes that we
2:55have together, no agenda, no need to get
2:58anywhere, nothing to do or to make
3:01happen.
3:05And that the degree of your success has
3:08everything to do with the degree of your
3:10surrender.
3:14How much
3:17can you simply let go?
3:24The theme of this practice is finding
3:26freedom within spaciousness.
3:33And you reflect upon the effects that
3:35stress has on us. Stress on a physical
3:39level makes the body tense and tight and
3:42contracted, small.
3:47Stress in the mind also makes the mind
3:50very, very small. We no longer have the
3:53ability to see things from different
3:55perspectives when we become stressed
3:58out.
4:00So, the mind becomes small.
4:06And also the impact that stress has
4:09within our hearts. Our hearts become
4:11knotted and contracted up, which never
4:14feels good.
4:17Start to feel blocked and stuck in this
4:20area.
4:26So, we use this practice to find
4:30spaciousness, the opposite of stress and
4:33tension.
4:38Finding space not just within the joints
4:41and the connective tissues of the body,
4:48but also experiencing the freedom of
4:50space within the mind and the heart as
4:53well.
5:33And from here we'll bring the right knee
5:35all the way back up to neutral, reach
5:37the hands forward, grab the right shin,
5:39hug and squeeze the right knee, right
5:42thigh deep into the belly.
5:45Circle the right thigh round in a
5:47clockwise direction.
5:50Should feel good
5:52within that right hip joint.
5:58And then as you're ready, same thing in
6:00a counterclockwise direction.
6:09And then we'll bring that right knee
6:10back to neutral, take the right arm,
6:13reach that out to the right.
6:15And with the left hand on the outer
6:17right knee, we'll take the right knee
6:18all the way over to the left and if you
6:20want, you can even grab a block or a
6:22bolster. I'm going to grab
6:24my block here and just put that
6:27underneath
6:29the right knee, right thigh for support.
6:34You're welcome to stay right here or if
6:37you'd like to proceed a little further,
6:39we have the option to come into what we
6:41call cat pulling its tail pose.
6:45So, for that variation, just bend your
6:47left foot in, reach down with your right
6:49hand,
6:50grab your left foot, grab your tail.
6:54Keep that right shoulder blade drawing
6:57down.
6:59Feel free to find the position for your
7:01head and neck that feels most
7:03comfortable for you. For me, I'm going
7:04to shift over
7:06towards the left, the same direction
7:08that right knee is going in.
7:13Phase one of the Yin pose is to find
7:16your edge, to find the place.
7:21Not too much, not too little, not too
7:24intense,
7:26but just right. Almost like a musician
7:28that's found that perfect pitch, that
7:31perfect note.
7:36Second phase of the Yin pose is to find
7:40stillness.
7:43That in many ways stillness and Yin are
7:47interconnected,
7:48interchangeable.
7:56And the third phase is just allow time
7:59to do its thing as we hold these
8:01positions and these poses anywhere from
8:043 to 5 minutes.
8:09And remembering that the magic happens
8:12around that 60 to 90 second mark where
8:15our connective tissues and our deep
8:17fascia
8:20begin to benefit from that long, deep,
8:23slow, sustained stretch.
8:29So, in many ways in a practice like this
8:31Yin or the restorative that you'll do
8:33with Lauren,
8:36patience is a virtue.
8:42Patience is also the perfect antidote
8:45for stress. Very often we get stressed
8:47out because of a lack of patience.
8:52We get caught up within that mentality
8:55of needing to hurry and rush.
9:02So, as we slow down and find stillness,
9:05we get off that hamster wheel that so
9:08many people are trapped on.
9:20And you can just kick back and just
9:21allow the medicine of Yin Yoga to work
9:25its wonderful, wonderful magic.
9:30Medicine for the body,
9:33medicine for your nervous system,
9:37and medicine for the mind.
10:30And if you're grabbing that left foot,
10:32your tail, release that left leg back
10:34towards straight.
10:37Bring the right knee all the way back up
10:39to neutral.
10:42And then draw your left knee in to join
10:44the right.
10:47Keeping your left knee hugging in as
10:49you're ready, extend the right leg
10:51straight out in front of you, reclining
10:53tree pose on the other side.
10:56Sole of the left foot high up to the
10:58inner right leg, right thigh. Feel free
11:00to cactus those arms.
11:04Palms up to the sky. Remember, you can
11:07always place a prop to go underneath
11:09your outer left thigh or left knee.
13:07Take a last few breaths there.
13:31Good. And then from here, go ahead and
13:32bring the left knee all the way back up
13:35to center. Reach the hands forward, grab
13:37that left shin.
13:39Hug that left knee, left thigh in.
13:42Circle that left thigh around a few
13:45times.
13:53And as you're ready, the opposite
13:55direction.
14:02And then we'll take the left arm and
14:04reach out over to the left.
14:07Right hand on that outer left knee.
14:10Taking that left knee all the way over
14:13to the right to that twist.
14:16And then if you like, coming into cat
14:19pulling its tail, reaching down and
14:21grabbing your right foot with your left
14:23hand.
14:26Nice right thigh stretch.
14:29Nice lower back stretch. Nice inner left
14:32chest, left shoulder stretch as well.
14:41Henry David Thoreau said that the soul
14:43grows through subtraction, not addition.
14:48There's an old Taoist saying that says,
14:52"Person of the world adds something on
14:54every day, but a person of the Tao
14:56removes something every day."
15:01You know, we live in a society and a
15:03culture where we're taught to constantly
15:05accumulate, to acquire more and more
15:08stuff as if that's going to make us
15:10happy.
15:13But we all reach a certain place of
15:15insight and wisdom where we realize that
15:17true happiness and joy doesn't come from
15:19stuff and certainly doesn't come from
15:21clutter.
15:28And that by letting that clutter go,
15:31letting the stuff go that's unnecessary,
15:34we create space. And when we create
15:37space, then we
15:39create room
15:42for that joy to be able to flow through
15:44and to blossom.
15:50Especially important within our
15:52schedule. If everything's planned out to
15:54the minute, to the second, there's no
15:56room
15:57for spontaneity to arise.
16:08See if you can allow yourself to drop
16:11deeper
16:13and deeper
16:15and deeper
16:19into the elegant simplicity
16:23of presence.
17:07Give that tail one last final squeeze.
17:11And then release the tail. So, right leg
17:13back towards straight, left knee all the
17:15way back up to neutral.
17:19Bend and hug both knees, both thighs
17:21back into the belly.
17:24Begin to gently rock forward and
17:26backward a few times.
17:31Gather enough momentum to rock yourself
17:33all the way up to seated.
17:36Cross the feet. Table top pose, all
17:38fours position.
17:43As you get set in table top pose, on the
17:46inhale, drop your belly, pull the heart
17:48forward.
17:50And on the exhale, round the back, curl
17:53the chin in.
17:55A few more like that. Inhale, taking
17:58your time. No worries, no rush.
18:02And exhale, slowly, slowly curling.
18:08Just flow through about three or four
18:11more of those just on your own.
18:15And if it feels right, you can even do
18:17it with the eyes closed.
18:21As if you're just taking a little yin
18:23yoga retreat.
18:28Minimizing any unnecessary external
18:33and outward distraction.
18:40In yoga, we call this pratyahara.
18:44Turning away from the outer world and
18:46beginning to open up
18:49to illuminate the internal world.
18:54Come back to a neutral spine, neutral
18:56top pose.
18:58From here, we'll take the right leg and
19:00we'll bring it
19:01over top that left leg, setting up for
19:04shoelace pose. You're going to open the
19:05feet out nice and wide.
19:08And then you're going to sit back either
19:10onto a yoga block or you can come all
19:12the way down onto your yoga mat.
19:16Hands resting right there at the inner
19:18arches of the feet.
19:21Take an inhale, sit up nice and tall.
19:24And then on the exhale, just begin to
19:27hinge over and down to your own degree.
19:29Feel free to use
19:31any props that might feel good. I'm
19:33going to get my bolster. Got a block
19:35here just to rest my
19:38forearms and elbows.
19:42Just finding that spot, coming back to
19:45the gentleness, the gentle rhythm of the
19:47breath.
19:50W.S. Merwin writes, "Little breath,
19:53little breath, row me gently, for I am a
19:56river that I am learning to cross."
20:01Can you allow that gentle breath
20:05to support you, to carry you?
20:32Now, some of you may be in this
20:34particular posture and it might feel
20:36intense. Sometimes yin yoga can have an
20:38intense quality to it. You're
20:42moving your body into positions that
20:43your body has lost connection to.
20:48Shoelace pose, we're bringing the hips
20:50into an internal rotation.
20:54It reminds me a little bit of this this
20:56fruit in India called amalaki.
21:00And when you initially put amalaki into
21:02your mouth, it's very, very, very
21:05intense. You kind of have a knee
21:08knee-jerk reaction where you want to
21:09spit it out.
21:12But if you stay with it and you keep
21:14chewing,
21:15see it through,
21:18eventually that intensity begins to
21:20transform into a wonderful sweetness.
21:30So, the intensity that you sometimes
21:32feel in a posture like shoelace is just
21:35uh a sign
21:37that these areas in your body have
21:39atrophied.
21:43And as you continue to hold the pose,
21:46and the pose begins to work its magic,
21:49including bringing hydration
21:53and restoration into those deep
21:55connective tissues, it begins to feel
21:57sweeter and sweeter.
22:00You're regaining your your body's
22:03natural range of motion.
22:07The range of motion that you were gifted
22:09with when you were born.
22:16This body is amazing. This body is a
22:19miracle.
22:24So, let's again make sure that we take
22:26take care of it.
22:30Dr. Wayne Dyer says, "The body is like
22:32the garage where the soul is parked."
23:30Last few breaths there.
23:49And then nice and easily exit out of
23:52your pose.
23:56And then we'll come into the same thing
23:58on the other side. So, in order to get
24:00there, you're going to rotate the body
24:01in a counterclockwise direction.
24:04Spin yourself all the way around in a
24:07full circle until you're back facing the
24:09top of your yoga mat.
24:12And then now you'll notice that your
24:14left leg is on top of your right leg
24:16unless something very freaky just
24:19happened.
24:21So, you get that left leg snug on top of
24:24the right, both hands resting right
24:25there at the inner arches of the feet.
24:29Setting up for shoelace pose on the
24:31other side.
24:34As you're ready,
24:36go ahead and enter into the pose.
27:41Take a last few breaths there.
27:55And that's it for that one. Go ahead and
27:58ease your way all the way back up.
28:03And then we'll uncross uncross those
28:05legs, feet flat on the ground, knees to
28:08the sky.
28:10Hands behind the hips, fingers forward.
28:13And then just as a little counter
28:15movement, let those knees sway side to
28:18side.
28:20And as your knees go one direction, you
28:22can turn your gaze the opposite
28:24direction.
28:37And both knees back up to neutral. Now
28:40we'll come into the deer pose with the
28:41right leg forward. So, similar to pigeon
28:44or sleeping swan,
28:47you're going to have your right knee
28:48bent about 90°
28:51and you're also going to bend your back
28:53left knee, left leg about 90° as well.
28:56So, it's almost like a figure four shape
28:58here.
29:00Some people like to take a block or a
29:01bolster, place that underneath the right
29:03hip. Feel free to do that if that feels
29:05right.
29:07Before we fold out over the pose, we're
29:09going to come into a little twist. So,
29:11right hand over to the right, left hand
29:12on that outer right knee, right thigh.
29:16Take an inhale, lift up tall through the
29:18chest.
29:20And then on the exhale, peel that right
29:22chest
29:24open.
29:25Just gently looking out over that right
29:27shoulder.
29:32And as you weave your way in and out of
29:34these different postures and poses, just
29:36notice the sensations that you feel.
29:41Physical sensations are happening in the
29:44present moment. So, similar to the
29:46breath, when you're watching sensation,
29:50your mind is in that yoga zone of true
29:53mindfulness.
30:00Give that one last little squeeze.
30:05Turn the gaze forward, slowly unravel
30:08out of the twist, and then we'll fold
30:09out over that front right leg. I'm going
30:12to get my bolster here out in front just
30:14to
30:16enhance the potency of comfort up a
30:18little bit. You can always grab a block
30:20here as well. Put the block underneath
30:22the forehead.
30:26Just finding that that height that feels
30:28suitable for you.
30:35And almost like a heavy velvet blanket
30:38draping out over that right leg.
30:42Surrender to gravity.
30:50In the Dallas philosophy, we sometimes
30:53call this Wu Wei, which means to go with
30:56the flow instead of against the flow, to
30:58yield
31:01to the natural laws and forces of
31:03nature, of the universe.
31:08Take the path of least resistance.
33:23And nice and easily begin to transition
33:26all the way up.
33:33From here, we'll lean into the outer
33:34right hip, and then swing the left leg
33:37forward all the way towards the top of
33:39your yoga mat.
33:42Take your right foot, bring it high up
33:44to your inner left leg, left eye,
33:46setting up for half butterfly pose.
33:50As you're ready, reach those arms up to
33:52the sky. Take an inhale, create that
33:55length through your side waist.
33:58And then on the exhale, just begin to
34:00fold all the way out over that left leg,
34:04just letting your hands come to wherever
34:06it feels natural and organic for you.
34:13And as you find find your place in the
34:15pose, just softening into the position.
34:24There was a famous famous professor of
34:27world religions
34:29who was acclaimed all across the world.
34:35And one of the things that made this
34:37professor most happy and most joyful was
34:40his relationship to his beloved
34:43granddaughter.
34:46He loved her endlessly.
34:50But tragically, one day she lost her
34:53life. She was murdered.
34:56And as you can imagine, this was
34:59devastating for the professor.
35:03For he had to go through one of the
35:05greatest losses that any human being can
35:08go through.
35:10One of the biggest sufferings of life.
35:16And for many weeks after the funeral, he
35:19would sit out on his porch.
35:22And people in the community, people
35:25lived in his neighborhood, would come by
35:27and offer their condolences,
35:30bring flowers,
35:33to just do what they could to help
35:35support him through these difficult
35:37times.
35:41But he said that the most powerful
35:43thing, the most powerful act that
35:45anybody did was a
35:47a young Native American man
35:51who would come by at the same time every
35:53afternoon,
35:56and would sit in the chair on the porch
35:58next to the professor,
36:02but without saying a single word.
36:07And he would just sit there in total
36:08complete silence.
36:13And he said that this was the the
36:16biggest healing gift that he could
36:18receive from anybody.
36:22Just the presence of silence.
36:26And the maturity and the wisdom of this
36:28this young man to hold space
36:33for the professor to feel what he was
36:35feeling,
36:38without labeling it,
36:40without adding any words, any noise.
36:45And over time, that was one of the gifts
36:47to help him move through this traumatic
36:49experience.
36:55You see, this is the power of
36:57spaciousness.
37:05Continue to allow your body.
37:09Continue to allow your mind to become
37:12more and more open.
37:17As you dive deeper and deeper
37:20into that silence, that serenity.
38:20And then now, we'll bring the left arm
38:22to the inside of the left leg. Just lean
38:25into that left elbow.
38:27Take the right arm, reach it all the way
38:29up to the sky.
38:31Open up that right chest as you inhale.
38:35And then extend that right arm forward
38:37and out.
38:39Just be here for several breaths,
38:41nothing too long.
38:45Sometimes people even like to bend that
38:47right elbow and bring that right hand
38:49right behind the head and neck if that
38:50feels more comfortable for you.
39:26Give that one last little reach goodbye.
39:31Come all the way back up. Place the
39:33right hand onto the ground behind you.
39:35Right fingertips turned away from the
39:37body. Lean back onto that right hand.
39:40And on the inhale, float the hips up.
39:43Take that left arm, reach it all the way
39:45up and back.
39:48And on the exhale, lower slow all the
39:50way back down towards your yoga mat.
39:54Two more like that. Little backward
39:55bend, inhale, arching through the back.
40:00And exhale all the way back down to the
40:05Good. One more time. Inhale, open up and
40:08expand.
40:11And exhale all the way back down again.
40:16And then we'll set up for the deer pose
40:18on the other side. So, this time your
40:20left leg will come forward.
40:23Your right leg, right knee bends.
40:26Just finding that figure four shape.
40:29Feel free to take the block, put that
40:31underneath that left hip for support.
40:35And then left hand over to the left,
40:37right hand onto that outer left knee,
40:39left eye.
40:41Take an inhale, create a little bit of
40:43length in the torso, in the spine.
40:46And on the exhale, gentle twist over
40:49towards the left.
41:14One last little squeeze.
41:18Turn the gaze forward, slowly unravel
41:21out of the twist.
41:23And then as you're ready, just begin to
41:25let your torso drape out over that front
41:29left foot.
44:15Good. And then we'll slowly come out of
44:17that one.
44:24Chances are at this point in the
44:25practice, you're in a whole other place
44:28than when you began.
44:30Swing that right leg forward.
44:33Bring the left foot high to that inner
44:35right leg, right thigh.
44:39Take both arms, reach that all the way
44:41up above.
44:44And then on the exhale, cascade out over
44:48that right foot, right leg.
44:53Butterfly pose, half butterfly on the
44:55other side.
47:22And now we'll make that shift of just
47:24bringing the right arm to the inside of
47:26the right leg.
47:30And then take that left arm, reach it
47:32all the way up above. Open up that left
47:35chest on the inhale.
47:38And then extend that left arm forward
47:40and out on the exhale. Remembering you
47:43always have the option if you want to
47:45bend the left elbow, bring the left hand
47:47behind the head and the neck.
47:51Take several breaths there.
48:33One last little reach.
48:37Come all the way back up, left hand onto
48:39the ground behind you.
48:42And then lean back into that left hand.
48:44On the inhale, float up through the
48:46navel, reach back to that right arm.
48:50And then on the exhale, lower everything
48:53back down.
48:56Two more. Inhale, feel the pulse.
49:02And exhale all the way back down.
49:08One more time. Inhale.
49:13And exhale all the way down.
49:17Good. Now we'll shift into the dragonfly
49:20pose. So, you'll rotate your body to
49:22face towards one side of your mat.
49:25You'll open your legs out wide.
49:30And uh may want to get your props here
49:32if you like.
49:35And we'll just begin to fold over
49:36between the inner legs and the inner
49:38thighs.
49:40Feel free to grab a block if you like
49:42and put that underneath your forehead
49:44for support.
49:47Carry a lot of tension, a lot of stress
49:51in the neck.
49:54So, when we put a a block underneath the
49:56forehead, it helps us to release that.
49:59Sometimes, if you don't fall down that
50:01low, you can create like a a tower here.
50:04So, you can make it as high as you need
50:05to.
50:06And even something like that can be very
50:08beneficial. So, feel free to get
50:10creative and and find something that
50:12works for you.
50:19Now, in yoga, we have what's called a
50:21aparigraha. It's one of the the yamas in
50:24the eight limbs of yoga. Aparigraha
50:27means non-grasping or letting go.
50:32So, often as adults, we get so good at
50:35clinging to things, clinging to people,
50:38clinging to possessions, clinging to
50:41past events.
50:44And sometimes past events that just
50:47cause resentment and cause the poison of
50:51anger.
50:55The wisdom of yoga teaches us the power
50:58of letting go, of no longer holding on
51:02to that which no longer serves.
51:08Each exhale through this practice is
51:12an opportunity to let go.
51:16And when you let go a little bit, a
51:18little bit of awakening happens. When
51:20you let go a lot, a lot of awakening
51:23happens.
51:25So, it's up to you how much are you
51:27willing
51:29how courageous can you be
51:33to let go more
51:35and more
51:38and more.
53:55And last few breaths there.
54:18Beautiful. That's it for the dragonfly.
54:21Come all the way up.
54:25Put your props off to the side.
54:30And as you're ready, just bring the legs
54:32back together. That one could be intense
54:34for those inner legs, the inner thighs.
54:38And then we'll set up for the saddle
54:40pose. So, for me, I'm going to take a
54:42block, create a little ramp here.
54:46Almost like a little
54:48barring of a restorative move.
54:52So, got my my ramp.
54:56Got a bolster here. Big toes come
54:59together and the knees open out wide.
55:04So, for some of you, you may stay up
55:06just like this and that's completely
55:08completely fine.
55:10Others of you, you may start to recline
55:12back and you could come back onto your
55:13fingertips. So, you just test the
55:15waters, find what feels right for you.
55:17Again, not too much, not too little.
55:20And one person's medicine is another
55:22person's poison. So, remember, you're
55:25never comparing.
55:27So, you're just doing it to your own
55:28degree.
55:30And I actually feel like
55:32I don't need the block. I'm just going
55:33to go all the way back onto the bolster.
55:35You may come onto your forearms. Some of
55:38you may come all the way down onto the
55:39floor. Just depends on what it is that
55:41feels best
55:44for you and your body.
55:47And this particular saddle pose is so
55:50great, especially for those of you that
55:52are athletes.
55:55Great for stretching the hip flexors,
55:58good for the knee joints, great for the
56:00tops of the feet for you runners out
56:02there where your feet and your ankles
56:04are constantly in a state of flexion.
56:06Now, you get a little extension. So, a
56:08great counter stretch.
56:12And if you're leaning back to any
56:13degree, it's also medicinal for your
56:15lower back, for your sacrum.
56:19We spoke about one of our power yoga
56:21practices about so many people that
56:25suffer from lower back pain.
56:30So, as we say in yin yoga, a happy
56:32sacrum equals a happy life.
56:37So, we want that sacrum to be nice and
56:39healthy here.
56:45As you create all that spaciousness
56:48within the body, again, notice more and
56:50more space between the thoughts
56:54inside of your mind.
56:58So, that your mind is less like a busy,
57:01congested freeway during rush hour.
57:06And your mind is more of like a country
57:09highway at 3:00 a.m. in the morning.
57:12So rare that a car passes by. Each car
57:16is a symbol of a thought.
57:22So, you have longer and longer gaps
57:26between those thoughts in the thinking
57:28process.
57:35See if you can relish within that space.
57:40Space for the mind
57:44just becomes
57:47quiet
57:49and free.
1:00:26Nice you guys. As you ready, take your
1:00:29time, no rush. Just begin to transition
1:00:32out of the saddle.
1:00:41Bring the hands out in front of the
1:00:42knees, cross the feet behind you, and
1:00:44then just roll back onto your sits
1:00:47bones.
1:00:49And then bring the soles of the feet
1:00:51together, slide the feet away from the
1:00:54body, so your lower body is shaped like
1:00:57a diamond.
1:01:00Reach down, grab the ankles, slide the
1:01:02fingers underneath the bottoms of the
1:01:04ankles.
1:01:07On an inhale, pull your heart forward
1:01:09and out like you're doing a flat back.
1:01:12And then on the exhale, just begin to
1:01:15fold down, forehead drawing towards the
1:01:18feet.
1:01:20Again, you may use your props here to
1:01:22support the weight of your head.
1:01:26Seated diamond is a great stretch, a
1:01:29great healing touch for the outer hips
1:01:32and the IT bands.
1:04:30Take your last few breaths there.
1:04:49And as you're ready, crawl yourself all
1:04:52the way back up.
1:04:59Bring the hands to the outer hips, the
1:05:01outer knees, close the knees together,
1:05:03extend your legs straight out in front
1:05:06of you along your yoga mat.
1:05:09As we now set up for caterpillar pose.
1:05:13Both arms come up on the inhale.
1:05:18And then begin to fold all the way over
1:05:21and down on the exhale.
1:05:25Again, hands grab whatever feels right
1:05:28for you, and you fold down to your own
1:05:30degree. You can take a block here and
1:05:32put that between the legs. You can even
1:05:34use a couple blocks.
1:05:42Relax your feet, relax your toes, relax
1:05:45your fingers and your grip muscles.
1:05:51Just keep releasing, keep relaxing.
1:06:00Arthur Rimbaud writes,
1:06:03"The caterpillar grows its wings in a
1:06:06season of isolation."
1:06:10Remember that next time that you are
1:06:12alone.
1:06:17So often when we're alone
1:06:19or we're moving through challenges,
1:06:23we're moving through the dark night of
1:06:25the soul, phases of despair,
1:06:30we lose perspective, we lose sight to
1:06:32what's actually happening.
1:06:39So important to take time to to be
1:06:42alone, to come back to deepening our
1:06:44relationship to our self.
1:06:52As you stay folded over in this
1:06:54caterpillar position, it's like you're
1:06:56taking a retreat inside of yourself.
1:06:58You're just with your yourself.
1:07:01No other distractions.
1:07:06And then the practice becomes like a
1:07:08mirror, so whatever you have going on
1:07:10inside of you, your practice reflects
1:07:12that back to you.
1:07:15If there's anything that you've been
1:07:17running away from within your life, it
1:07:19finally has an opportunity to catch up
1:07:21with you, which is probably why most
1:07:23people are constantly keeping themselves
1:07:25busy and running and racing around.
1:07:28They don't want to deal with that stuff.
1:07:37But if you're truly interested in
1:07:39transcending your own suffering and
1:07:41unhappiness,
1:07:44as Robert Frost says, the only way out
1:07:47is through. You got to move through it.
1:07:50You got to face it.
1:07:54You got to be with yourself.
1:07:58And the beautiful thing is is that as
1:08:00you deepen your relationship to
1:08:02yourself, all your other relationships
1:08:04begin to improve as well.
1:08:12So we bring those qualities of
1:08:14compassion, of kindness, patience, of
1:08:18respect
1:08:20to how we work within our own practice.
1:11:08Last few breaths.
1:11:26Nice and slowly begin to roll yourself
1:11:30all the way up.
1:11:37And from here we're just going to
1:11:38release all the way down onto our backs.
1:11:43To a final final resting pose. If you
1:11:45want, you can even take your bolster and
1:11:47slide that underneath your knees here.
1:11:54Take your time to get as comfortable as
1:11:56possible.
1:12:01Get settled.
1:12:05And we'll enjoy uh samadhi shavasana.
1:12:09Samadhi, the goal of all yoga, that
1:12:11eighth limb.
1:12:15Where we move beyond time into the
1:12:17timeless.
1:12:21We move beyond form into the formless.
1:12:28And we move beyond the finite to the
1:12:31infinite. Just pure,
1:12:34vast,
1:12:36eternal
1:12:39spaciousness.
1:12:43Shavasana.
1:16:05And nice and easily,
1:16:09nice and slowly just bring your
1:16:12awareness back to that gentle effortless
1:16:14flow of the breath.
1:16:19And that gentle rhythm of the heart, the
1:16:22great rhythms of your life.
1:16:29And we'll bend the knees.
1:16:32Draw both knees into your belly, your
1:16:35torso.
1:16:38If you like, you can roll over onto your
1:16:39right side or even your left side.
1:16:44And then we'll all slowly make our way
1:16:46back up to a last final comfortable
1:16:49cross-legged seated position, sukhasana.
1:16:57And as you get up to seated, bring in
1:16:59the hands up to prayer position in front
1:17:01of your chest, in front of your heart as
1:17:03a gesture of honoring.
1:17:06Honoring practice and giving gratitude
1:17:08to your practice for helping take you
1:17:11from the small self
1:17:14to the big self of spaciousness and to
1:17:16all the resources and richness that
1:17:19exist within that space.
1:17:23As Walt Whitman put it,
1:17:26"I am much larger than I thought. I did
1:17:29not know that I held so much goodness."
1:17:36Take a big inhale through the nose.
1:17:40And out the mouth, exhale, let it go.
1:17:47Slowly open up the eyes.
1:17:51Much health, much wealth, much love to
1:17:54you.
1:17:56Namaste. Thank you for your practice and
1:17:59I'll see you soon.

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