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Tutorial secuencia + Preguntas & respuestas — Transcript

by Espacio Ananda Mar del Plata · 8,874 words · 1,348 segments · language en · Watch on YouTube

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0:00Okay. So, we had started in Balasana
0:03posture with arms back. Bless you, my
0:05dear. Five breaths and then you will
0:09move into Utthita Balasana. Yes, arms
0:14forward and you will tell the students
0:16that they need to be cautious with
0:17their knees. If their knees hurt, they
0:24must place a blanket underneath and
0:26also have a lot of awareness in their
0:27lower back so they can stretch their
0:29spine and truly perform the posture
0:31well. So, then we are going to start
0:39with Surya A. You have already done
0:41Surya A, stand at the front, check your
0:43foundation, feet hip-width apart, the
0:45usual. Inhale deeply, raise your arms,
0:51and this is also a moment where you can
0:53repeat the intention. Let's assume you
0:56chose contentment, joy. Inhale deeply,
1:00raise your arms, let your heart become
1:02content. Show the joy that is in your
1:05heart. Show the joy that is in your
1:07life. Show with your arms towards the
1:10sky the happiness that exists within
1:12you. Yes. Okay. Fold into Uttanasana.
1:17Ardha Uttanasana. Take the right foot
1:21back, the left foot back. Plank,
1:26Chaturanga. And now we are going to ask
1:31you to explain the actions to take in
1:33Bhujangasana. In Bhujangasana, from
1:38bottom to top, it must be the feet the
1:43tops of the feet rooted into the mat.
1:48Arms to the side of the chest,
1:50semi-flexed. Shoulders to the ears,
1:54shoulder blades on the back. Extend
1:58upwards. Do not bunch up your shoulders
2:01. Do not lift your hips. Keep your hips
2:04resting on the floor. Exhale and lower
2:10once more. Root your insteps. Make them
2:14strong. Your legs must be parallel,
2:17more or less at the height of the sit
2:19bones. Arms flexed, shoulders to the
2:23ears, shoulder blades on the back, and
2:25wait for your next inhalation and rise.
2:30Extend your shoulders, open your heart.
2:34And when you are going to go into
2:36downward-facing dog, it's tuck your
2:38toes. Don't flip your feet, flip your
2:42toes. The foot also flips, but the
2:46action we need to tell them is tuck
2:48your toes. Rise into downward-facing
2:52dog. Bring your right leg forward, the
2:55left forward, and we finish the Surya.
2:58Surya B. We do the same, but we are
3:03going to do two different cobras
3:05because today we are teaching how to do
3:07Bhujangasana. So, with Bhujangasana,
3:12what are we doing? What is it that we
3:14are opening? We are opening the chest.
3:18And what else? The heart. Go ahead.
3:23What else? What is the action I am
3:26taking in Bhujangasana? Open the chest,
3:28open the heart, and what else?
3:33I extend the sides. Okay. Uh, the sides
3:38don't extend because they extend when
3:40we go upward. That's where we make the
3:43sides long. They are long sides of the
3:45torso. We could put it that way. Long
3:48sides, and someone might be compressed,
3:50but almost no one stays compressed. So,
3:56be careful not to bunch up the
3:58shoulders. That's very good. We are
4:01warming up the spine. We are warming up
4:04the spine. Why? Because our peak pose
4:08today will be Ustrasana. So, we are
4:13warming up the spine. Exactly. I go
4:17backward. Yes. That's why we choose in
4:23the Surya that when they go into
4:24Bhujangasana, the first round is cobra
4:26without hands. Yes, they mark the
4:31actions again. Tops of feet down, chest
4:36down, shoulders to ears, shoulder
4:37blades on the back, lift your arms,
4:40maintain that. Exhale and lower. The
4:47first round will be with cobra without
4:49hands, Bhujangasana without hands. Okay
4:53, you have to explain it because if you
4:55just say Bhujangasana without hands,
4:57the student doesn't know. So, lift your
5:02hands off the mat, lift your arms,
5:03bring your shoulders to your ears, your
5:05shoulder blades on your back, and come
5:07up. Please make sure you don't
5:12compromise your lower back. Please make
5:15sure you don't compromise your lower
5:16back. Okay. We continue, we continue,
5:20we continue. Side B, second
5:22Bhujangasana. We come into cobra. Hands
5:31behind your back, thumbs extended, the
5:33other fingers interlace. Thumbs resting
5:39on the sacrum. Bring your shoulders to
5:44your ears, your shoulder blades on your
5:46back, and with a deep extension, bring
5:48your hands back. Open your heart. First
5:53, the fingers must be resting on the
5:55sacrum, thumbs on the sacrum, fingers
5:58interlaced. Yes? Why is this? Because I
6:02can take it from a fixed point and go
6:04backward. Students will do this, yes?
6:08What is it we don't want? For them to
6:11get hurt because they are still, uh, in
6:12the warm-up. So, thumbs on the sacrum,
6:17shoulders to ears, shoulder blades on
6:19your back, bring your hands back and up
6:21, open your chest. Okay. And then they
6:29continue until they finish the Surya B.
6:31Are we good so far, guys? Hands are
6:40thumbs together, fingers interlaced,
6:42thumbs resting on the sacrum. Yes, it's
6:47this. Snap, my hand is there. Resting
6:55on the sacrum, fingers interlaced,
7:00hands up and back. Open your chest,
7:04open your heart, whatever you feel like
7:06saying, showing the actions that must
7:08be present in Bhujangasana. Okay. From
7:13there we return to Tadasana, we go to
7:16Uttanasana, Ardha Uttanasana and from
7:20there we are here. Ardha Uttanasana and
7:25fold yourself again. Take your right
7:31leg back, your left leg back, place
7:32your knees down and come to all-fours
7:34position. And there we talk about the
7:40foundation of all-fours. No, no, it
7:44already finished. Surya A finished,
7:46Surya B finished. In Surya B we did the
7:49first round with Bhujangasana without
7:51hands, in the second with this one.
7:53Okay. And now we go back. So we
7:56finished the Surya Namaskar and we come
7:58again to Tadasana. I inhale deeply, I
8:02raise my arms, I fold, heart forward, I
8:05fold again. Hands flat, take your right
8:10leg back, your left leg back, place
8:12your knees down and come to all-fours
8:14position. Foundation of all-fours. How?
8:22Tell me, my dear, uh,
8:24go ahead. Yes, hands and feet. Exactly.
8:27The foundation of the hands and the
8:28feet. Okay. So, do you remember when it
8:31is the foundation of all-fours? Yes.
8:37Yes.
8:39Hands at shoulder height and the knees.
8:41Mm. Yes, it's fine, it's fine, but it's
8:44not exact. It's shoulders in line with
8:48your wrists, not the hands. Because
8:51look, if I'm on all-fours and it's the
8:53line of the hands, look where I am.
8:57It's in the line of the wrists, knees
9:03at hip height, below the hip line. Yes,
9:11you have to be at this point, sort of
9:13managing the finer actions so the other
9:15person can understand. Exactly. The
9:21shape of the hand too. Yes, in an L.
9:23Yes, but exactly, because we are
9:24looking at the foundation. Fingers open
9:28like sun rays, shoulders over the line
9:30of the wrists. Knees open, hip width.
9:38Yes,
9:40yes, ma'am. And while you're at it,
9:42because there will be people who will
9:44end up like this. Uh, tailbone to the
9:50crown or
9:53give me a second. Uh, we are with the
9:57legs. The legs when they are closed or
10:00open hip-width, my legs back too. The
10:03crown. The crown, if we are going to be
10:07on all-fours, we name the crown when we
10:09want the back to be neutral. When the
10:16back is neutral, if my back is neutral,
10:17it means that from the sacrum to the
10:19crown there is a single line and so my
10:21gaze goes down. Yes? That is an
10:26adjustment. What do we do when, for
10:28example, we do this? And people start,
10:31get neutral, get neutral. Yes. So we
10:35make that adjustment from the sacrum to
10:38the crown, extended, crown forward, but
10:40in tabletop. As long as we have the
10:43foundation of the knees and hands, it's
10:45fine. Yes, because we aren't going to
10:48do, uh, cat and cow, we aren't doing
10:51that, right? There is the foundation of
10:57the feet and the foundation of the
10:58hands. If you want to say it, you can
11:00say it. Yes. Okay. So, because there we
11:04are going to connect with this.
11:07Tabletop. Yes. So, if they are here,
11:10then you have to tell them to lift
11:11their head because we are going to
11:13connect with this. Right leg back and
11:16up, left hand, left arm forward. Wait
11:25for your next inhale and bring your
11:27heel to your glute. Open your hand like
11:30a little tray and grab your foot. Hold
11:35that. Release your leg, release your
11:39arm, and return to tabletop. Let’s go
11:43again.
11:44Let’s go again. Okay. I’ll do it
11:46with the same one again because I can't
11:48support myself with the other one. Yes.
11:50Okay. So, tabletop position. Shoulders
11:56over your wrists and knees below your
11:57hip line. With your next inhale, take
12:03your leg back and up. Back and up. Okay
12:10. Take your left arm forward. Extend
12:15yourself. Feel how your arm grows from
12:17the armpit to your hands. From the
12:20armpit to your hands, your arm grows.
12:26Compose. Elevate your arm. If you are
12:29holding on, you elevate it. Okay.
12:33Let’s continue. Let’s go. Leg back.
12:37The bit about the leg back and up is
12:39because people do this. So, the
12:43directions are back and up. Extend your
12:46arm forward. There’s no way to extend
12:49it any other way. Extend your arm
12:52forward, make your arm grow from the
12:53armpit to your fingers. Flex the heel
12:58to the glute. Open your hand like a
13:05little tray and extend upward. Okay?
13:11The little tray thing, the little tray
13:12thing is something I tell you all. Why?
13:16Because we have to learn to do this.
13:20And today after I don’t know how many
13:21months we’ve been together, it’s
13:23still like we don’t realize it’s
13:24hands upward. Yes, because many times
13:29we go tray, tray, tray, tray. So it is
13:34hands open back and up. Yes. Side one,
13:39then side two. Okay. Grab with your
13:44right arm, grab your left foot. With
13:48your left arm, grab your right foot and
13:50repeat it twice on each side. Meaning,
13:54it won't be right, right, left, left.
13:57It's right, left, right, left. Let's go
14:03up to there. Okay. So, let's go back.
14:08We're here. We did the last one. Yes.
14:11Trick. We did the last one. Come into a
14:14tabletop position. On your next inhale,
14:18place your hands on your waist and
14:20extend upward. Now yes, lengthen the
14:24sides of your torso. Yes, lengthen the
14:27sides of your torso. Look forward. On
14:34your next inhale, reach your right arm
14:36forward, extended, hand open like a
14:38sunray. Plug your arm into your
14:43shoulder. Plug your arm into your
14:46shoulder. Raise your arm up and wait
14:51for your next exhale, then reach back
14:53to touch the heel on the same side. To
14:59return, rest your chin on your chest
15:01and come back. Hands to your waist.
15:06Side two, extend your hand forward.
15:10Plug your arm into your shoulder.
15:14Extend your arm toward the sky, reach
15:16it back, and grab the heel of the back
15:18leg. Yes. Okay. Let's go up to here. A
15:27bit
15:30lost. Um, eh,
15:33tell me your questions now.
15:38Yes. No, eh it's fine, but look, she
15:50asked me how the, how the pose was set
15:52up, uh, it's a balance pose with the
15:54opposite foot. We didn't do same-side
15:59because we all started falling over.
16:01That's why we're going slowly, because
16:03we need to know the actions in order to
16:04. So, tabletop position. Eh, suppose
16:09I'm going to take the left leg. Suppose
16:11. Eh, but mine is the right. Okay. Left
16:16leg back and up, eh, right arm forward.
16:24Extend, make yourself long. Flex your
16:28heel to your glute. Open your hand and
16:32grab yourself. Yes. For now, let's
16:36leave the tray aside. Because there are
16:39no cool trays here yet. They are like
16:43multi-use trays and they are like this.
16:47So, open your hand, reach it back, palm
16:49toward the sky, and grab your foot, and
16:51it's heel to the glute. Okay? So, we do
16:55it twice on each side. Yes? Then from
17:03there, we explain the ustrasana pose
17:04and how we're going to carry it out.
17:08Why? Because you remember we always
17:10talk about how people just throw
17:12themselves back and goodnight, you have
17:14to be very careful. We've already been
17:16working on the spine and chest opening.
17:19We already were in the warmup and in
17:21the And in the oh, at the beginning
17:29with Surya 1 and Surya 2 we were
17:31already setting up eh yes, we were
17:32setting up eh this, opening the spine
17:34and warming up the spine. So, we finish
17:40with this one, with this one and we
17:42come back. So, bring your two arms
17:49forward, extend yourself, plug your
17:51arms into your shoulders, raise your
17:53arms upward, make yourself long and
17:55from there lower one hand, lower the
17:57other and go into full Ustrasana. Take
18:06note, if you can't reach your feet,
18:07reach to the side where you can, to the
18:09place where you can. Yes, the actions
18:14are for you to arrive with your arms
18:16here, the arms here and arrive with
18:18your head back, chest open, heart open,
18:20extend yourself, head back to return.
18:27We are here, bring your chin to your
18:29chest, release your hands, come back.
18:35Balasana. That's fine, Ustrasana, we'll
18:40do it again. Yes, my hand. So,
18:49Ustrasana, remember we were coming from
18:51the transition. Transition. Yes, that.
18:55Okay. So, activate your insteps.
19:02Full Ustrasana. Yes. Activate your
19:05insteps. Lengthen the sides of the
19:07torso. Bring your arms forward. Plug
19:11your arms into your shoulders. This
19:14action. Yes. Plug your arms into your
19:17shoulders. Raise your arms toward the
19:20sky. You will wait for your next
19:23exhalation and you will bring one hand
19:24back and the other back. And from that
19:28place open your chest, open your throat
19:30, open your heart to return. Chin to
19:35chest. I push, I push, hands to the
19:38waist. Balasana. We are ready. Okay.
19:47Very good. So, after here we are in
19:51Balasana. We come to a tabletop
19:53position. Adho Mukha Svanasana. Adho
19:57Mukha. And from there you go to plank,
20:03you go down, Makarasana and you can do
20:10it there. Let go, take deep breaths in
20:14and out. Feel, observe where you
20:18arrived and then
20:26plank and Makarasana. Plank and
20:28Makarasana. Okay. Makarasana. We finish
20:32like this.
20:39Plank, plank and Makarasana. Okay. From
20:46there support yourself and turn as
20:48organically as you can onto your back.
20:56Wait for your next inhalation and bend
20:58one knee and then the other over your
21:00chest. Place your hands on top, the
21:05front part of your knees and do
21:07Apanasana. Yes, you don't have to name
21:11it for the people, but you know this is
21:13called Apanasana. Inhale and exhale.
21:19Feel your sacrum resting on the floor.
21:21Feel your shoulders resting on the
21:22floor. If you want, you can give
21:26yourself small massages on your lower
21:27back. Look at the massages on the lower
21:30back. Or you can go in little circles
21:38and to the other side. Slowly come to a
21:44stop in the center. Open your arms in a
21:47cross. Wait for your next exhale and
21:53let both knees turn to the right side.
22:00Only if you can, with your eyes closed,
22:02look toward the other side and wait for
22:06a little while. Return to the center,
22:10pause. Take both knees over to the
22:14other side. toward the other side. Only
22:20if you can. It should always be only if
22:23you can. With your eyes closed, look to
22:26the other side. And the part about
22:29closing the eyes needs to be mentioned
22:31because these are postures where the
22:33parasympathetic nervous system starts
22:34to work, which are the ones that bring
22:36us calm. And so people are doing the
22:40twists and are like this with their
22:41eyes open. So they can keep their eyes
22:46open because there are people who get
22:47dizzy or get vertigo, who don't want to
22:49lose their sense of place, but you can
22:51invite them to close their eyes. Only
22:54if you can, with your eyes closed, look
22:56to the opposite side. Tururups. Okay.
23:02Uh, so you were going to one side and
23:04to the other. See if you are short on
23:07time, you can repeat it and then go
23:09into shavasana posture. Okay. Shavasana
23:13posture. As it is the main posture of
23:19our practice, lie on your back, extend
23:21your legs apart and let your feet fall
23:23outward. Keep your arms extended, not
23:31glued to your body. Move them a little
23:35bit away. Turn your palms facing the
23:38sky. Adjust your neck, close your eyes,
23:43and just breathe. If you want, you can
23:51use a phrase you feel like, I don't
23:53know, you can say nothing to do. just
23:58feeling, for example. Then, after that
24:06it's bring your awareness back to
24:10yourself. If you want, you can stay a
24:14little longer in Shavasana. And if not,
24:18with great care and sensitivity, start
24:20to move the tiny parts of your body.
24:24Move your hands, move your feet. and
24:32feel if there is any part of your body
24:34that needs another movement, which
24:36could be stretching, waking up, bending
24:38one knee and the other, rocking toward
24:45the sacrum, observe and do what you
24:50need. So, wait a little while. With
24:56your next inhale, bring one knee and
24:58then the other toward your chest. Turn
25:02to your right side. I am going to go to
25:04the left, okay? Turn to your right side
25:08and stay for a little while in fetal
25:09position, in nest position, in the
25:11position of your heart near your head,
25:13whatever you want to call it. Hug your
25:17knees. Stay in that place, in that
25:21refuge you created when you planted
25:23your intention. A little while here,
25:28support your hands and slowly start to
25:30come up remembering that the last thing
25:37to come up is your head. Return to your
25:44seat. Cross your legs. Manually move
25:51your glutes outward to find your sit
25:53bones. Lengthen the sides of your torso
25:56. Continue as you were, expanding your
26:00heart. Keep your chin parallel to the
26:04floor and let your hands rest very
26:10gently on your shoulders. Connect with
26:15your breathing, whatever feels right
26:16with the coming and going of the air.
26:18Each inhalation, each exhalation.
26:20Inhale and feel that you are inhaling,
26:22exhale, and feel that you are exhaling
26:24whatever you want. When that ends, with
26:29your next inhalation, bring your hands
26:31in front of your heart space in Anjali
26:33mudra, and we will say goodbye by
26:34chanting the Om mantra once and saying
26:36the word three times as you say goodbye
26:38. Om, shanti, namaste. Yes, they are
26:46honoring the practice of the students
26:47you gave them to. Yes, the prac.
26:52Okay. Questions. Is there mention of
27:00the
27:01the microphone. intention.
27:03No, I didn't state the intention
27:04because you will have to find the
27:06intention and the theme yourselves.
27:09No,
27:11that that is what I was going to
27:12clarify, I was going to comment on that
27:14, eh? But you will hear me as if on the
27:18radio, right? Those of you who are over
27:20there. Uh, can you hear me well? No.
27:23Yes.
27:24What we are going to do is the
27:25following. We are going to work in this
27:27way. Theme, intention. We are going to
27:31continue working on it as I told you at
27:32the beginning. Now you are going to
27:34write in this exercise that we did,
27:36noting the theme and intention of the
27:37practice you want, and write it down
27:39there. Now, in this video that you have
27:45to record, you will not have to
27:47introduce the theme and intention; we
27:48simply want to see all these actions,
27:50how you explain them, and how you will
27:52also mark each of the uh parts of the
27:54sequence. That is to say, how you break
28:00it down. Why do we do it this way?
28:05Because what we want to see is that you
28:07can execute it correctly. Obviously,
28:10Ustrasana is a practice that will
28:12inspire an intention in you, and later
28:14you will also be able to develop a
28:16theme, but in this instance, you don't
28:18have to write it or tell it. Why?
28:22Because otherwise, the video will
28:23become too long, and since there are so
28:25many of you, the idea is that we can
28:27correct how you execute it. A tip
28:31regarding execution is to watch this
28:33video. Watch this video. Mom already
28:36gave you the actions, the instructions.
28:40Simply if you watch it, copy it, and
28:42execute it like that, it will be fine.
28:46The practice is intended for
28:48approximately one hour, right? Yes,
28:51more or less.
28:52But if you do it in less time because
28:54you got ahead of yourselves, right?
28:57Don't let that be a reason not to
28:58upload it. Yes, if you see that your
29:02practice took, I don't know, 40 minutes
29:04, 30 minutes—what it shouldn't be is
29:0610 minutes, because if it's 10 minutes,
29:08something is missing, right? But
29:12imagine you sped through it and it
29:13ended up being 40 minutes, upload it
29:15anyway. Later on, that’s also
29:20something we’ll be training, time
29:21management, especially your breathing,
29:24and you know how sometimes we say
29:25inhale, exhale, inhale, exhale, and you
29:27are telling that to yourself. Actually,
29:32well, that's an exercise you will
29:33develop over time and with practice
29:35itself. But I want to make this clear
29:41now at this stage: no topic or
29:42intention. If you have at most an
29:48intention you want to plant and want to
29:50state it, that's fine, but don't get
29:52hung up on topics and the like or
29:53explaining everything. We do want you
29:59to do the roleplay, what does doing the
30:01roleplay mean? As we told you, during
30:06centering, you are going to sit down,
30:08introduce yourselves, and introduce the
30:10practice. Yes. You can do it with an
30:16intention. If you feel prepared and
30:19it's okay, go ahead. What we don't want
30:24is to come across videos where you tell
30:26us about your intention to, uh, develop
30:28your, uh, sixth sense regarding life or
30:30things like that, because it's
30:32overcomplicating it, and if not, that
30:34will blur the practice, and what we
30:36want to see is how you execute it. Yes.
30:42Eh, anyway, that's it from me regarding
30:44the topic of intention; for now, don't
30:46overcomplicate this video, we will post
30:48the dates on Classroom. The execution
30:51date will be within these two weeks
30:53that we have. You remember that we
30:58started this period where we have what
31:00we call a catch-up period; sometimes
31:02some suggest it's a break period, but
31:04it's not a break, because the idea is
31:06that you stay active and working. I am
31:12looking here in the Classroom at the
31:14little calendar, and indeed, what we
31:16have is that today is our last meeting
31:18until September 26th. In between, we
31:24have two weeks and three days where no
31:26weekly practices are held. That is to
31:29say, you will get a rest from having to
31:31post videos every week. Now, this is a
31:34good time to review the weekly practice
31:36videos we already have. This is a time
31:40where what you will have to do is, on
31:42one hand, upload that activity
31:44regarding intention. We will upload the
31:48video and the anatomy material for you.
31:53We will also upload this recording that
31:55we saw today regarding what I will do;
31:57I surely won't do it as a fundamental
31:58session. You will have today's
32:02fundamental session divided into
32:03sections. We did the review of
32:07sequencing. You will also have to
32:14upload this sequence, which you will
32:16have noted in Classroom so that you not
32:18only have it in the video, but also
32:20written down; and you will have to
32:21record it in such a way that when we
32:23return on September 26th, you all have
32:25your sequence submitted, your video of
32:26the class recording. There will also be
32:35, if we have time, content on
32:36philosophy, or we will pick it up on
32:38the 26th because philosophy is another
32:40one of the areas that we will evaluate
32:42later. So I say: there is a lot to work
32:46on, and also, above all, it is a moment
32:48to review everything we have done in
32:50these months. Because you saw that,
32:53otherwise, we continue on autopilot, on
32:55autopilot, on autopilot and we don't
32:56consolidate what we have; so that you
32:58also write down the questions, the
33:00doubts you have, the things that have
33:02not been clear. It is also a moment to
33:04see. Look, I didn't understand this. On
33:08the 26th, they ask us if there is no
33:10practice uploaded to Classroom. If
33:14there was a class on Ah, but you are
33:15commenting on something else. I am
33:18talking about the 26th of the 9th. Eh,
33:21Belén, you are asking me about
33:23practice. I always upload practice. If
33:26it is not recorded, if it is not
33:27uploaded, it must surely be because I
33:29must have missed that video, but
33:30everything is uploaded and it is on
33:32YouTube. I'll check it now and upload
33:35it, but I am talking about September
33:3726th, about what is coming up.
33:41Uh,
33:41yes, Juan. Eh, exactly because I was
33:44looking for it to do it and I didn't
33:46find it. That's why
33:47no problem. I always upload practice,
33:50so I'll check it now and if not, eh, it
33:52may be that it remained on YouTube and
33:54I'll upload the link now and upload it.
33:56No drama at all. But
33:58excellent
33:59to clarify, I mean, when I talk about
34:02the 26th, it's the next 26th, the one
34:04in September. Eh, but now, Velu, I'll
34:07check it. U
34:10I missed some clarifications. Eh,
34:12yes.
34:15U when, I mean, it's not clear to me if
34:17we have to choose a peak posture or not
34:19, because you have all this explanation
34:21. You already have the peak pose. Done,
34:24meaning it's Ustrasana.
34:25It's Ustrasana. You already have it.
34:27Oh, got it. So, it's about replicating
34:30this class.
34:30Exactly.
34:31Doing mine, let's say.
34:33Doing yours, making it your own. Okay,
34:36but but replicate it and you already
34:37have a peak pose which is Ustrasana.
34:40Yes, honey, you still have some things,
34:43right?
34:43Yes, two things remained. One is before
34:46starting in the first pose, Balasana.
34:48You have to sit down and say, "Hi, I'm
34:50Andrea and today I will guide you
34:52through this practice."
34:56And well, nothing. We are going to go
35:00from this place, we are going to
35:01transition to tabletop pose. From there
35:03, take your hips back and go into
35:05Balasana. First you have to introduce
35:07yourself. And another thing is
35:09was it Surya first?
35:11Now we are going to add it. Surya A and
35:12Surya B.
35:13No, no. And about the pose after
35:15tabletop. Why did you say "four
35:17chickens" when you introduced yourself?
35:20Ah, you. Yes. Hi, I'm Andrea and today
35:23I will guide you through this practice.
35:25Very good. So, uh please, come uh to
35:30your mat as you are, please come to
35:32tabletop pose, open your knees, join
35:34them here. You don't need to uh uh
35:39state the foundation of the tabletop
35:41pose, because it will only be a
35:42transition to go. So, come to tabletop,
35:48join your big toes, take your hips back
35:50, rest your forehead, and take your
35:52arms back. And then comes Uttita. Then
36:00the arms come forward, come into
36:01Balasana, and then Uttita.
36:05A question.
36:06Yes,
36:07do we say every pose in Sanskrit too?
36:14I heard you.
36:15No, I didn't answer. I went radio
36:17silent. Actually, all the poses we've
36:22seen so far, we haven't added any new
36:25pose, not even, I don't know, Eka Pada
36:27Rajakapotasana. We didn't add those,
36:31they are poses you know, which you have
36:33in every class. Yes.
36:37So,
36:40so, sorry, first no.
36:42So, but this is to close this question
36:44before moving to another. So,
36:47you want that if you make it your own
36:51you can explain it.
36:52Wait a second girls, because otherwise
36:54everyone is talking at once.
37:00So the the question is, at the time of,
37:02I mean, actually the the answer is if
37:04you see we you name the pose, but you
37:06will be explaining the execution. Right
37:12? So tell them more when you are
37:15studying, the names are there.
37:18Sure, but the question is, what she is
37:20asking is if you have to say the pose
37:22in Sanskrit. That was the question.
37:25Yes, you have to say them because the
37:26sequence is written down. It’s just
37:28Vanasana, Tita Balasana, Tadasana,
37:31Uttanasana. Yes. So, for the video, you
37:34mention them in Sanskrit because you
37:36will have them; you have a script right
37:38there, all you have is everything noted
37:40down, you say it and explain how it's
37:42executed.
37:46And you explain how it's executed, only
37:48the parts that we tell you. Cobra,
37:52hands-free Cobra, foundation in Look,
37:54this is how what we are going to upload
37:57for you is. You will I’ll upload it
38:00for you now because I won't have it
38:01here. So, for example, it says
38:05four-point pose explaining the Surya B
38:07foundation, the first round explaining
38:09Bhujangasana hands-free. The second
38:14round explaining, I don't know, yes.
38:21Yes, yes, we’ll start. We’re going
38:24to start with the four-point foundation
38:25.
38:26Whatever it says here, honestly, uh, no
38:28, the question, the question they are
38:30asking is the following, because this
38:33is how it is. I told you that for
38:35sequencing and for everything, we start
38:37with the Surya A’s. See? I told you
38:39this question would come up. Surya A,
38:42Surya B, and so on, but here
38:44I know, I know, but I’m clarifying
38:46the same thing we already talked about.
38:49Give me two seconds. It will all be in
38:51the Classroom, don’t worry about it.
38:53Try to listen to what they are wait a
38:55second. Try to listen Listen, listen,
38:57listen to what they are saying now
38:59because maybe later you’ll get home
39:01and you won't remember what we were
39:02saying. Yes?
39:05Good. So, we had said that when we
39:10sequence, you usually start all classes
39:12with Surya A, Surya B, and so on. You
39:17will have that here too, but Mom also
39:18explained to you that sometimes we can
39:20add some type of variation when it’s
39:22a group that is already advanced, we
39:24already know, they know, they have
39:25practiced and they are advanced. Under
39:32that premise, what we both agreed on is
39:34to start with the four-point pose, with
39:36a small variation. These are some poses
39:42you have to do before entering the
39:44Surya, because we also want to see you
39:45speak, and the way to see you speak is
39:47by having you explain the foundation,
39:49that’s why we added it here. So, I
39:56mean, have the flexibility to allow us
39:58to introduce this, because what we want
40:00, the goal of this video is to see you,
40:02to evaluate you. If we only go with
40:08what is already known, we won't be able
40:10to see you, and we want you to perform
40:12these previous poses, not because we
40:13are changing the sequence mode, but
40:15because we want to see you doing them
40:17and explaining the foundation to us.
40:21That is exactly why we put it at the
40:23beginning.
40:26And one more thing I forgot to tell you
40:28when we were explaining. The sequence
40:31is that one, you cannot put your hands
40:35on the students. For example, let's
40:38suppose we are in Utthita Balasana and
40:40I go to one side, come back, go to the
40:42other...You don't put your hands on
40:44them, it’s that script. It’s as if
40:46you had a theater script that you have
40:48to study and repeat.
40:49Don't add asanas either. You don't add
40:51asanas or remove them. Adding them, of
40:53course. Well, I go to Chaturanga and do
40:55a Warrior III. No, not that, this is
40:59only so we can see how you handle
41:01yourselves. Yes, because after we
41:03return, you will start teaching the
41:05practices yourselves.
41:07Yes,
41:10it’s fine. That’s what we are here
41:12for. Wait for the microphone.
41:14Here. Here. Please give it to her. So
41:16the others can hear, please. Uh, no, if
41:19we have to repeat five.
41:20First, I apologize because I didn't
41:24understand. If we start with the Suryas
41:28until we get to
41:33Balasana, which is the pose, and then
41:35we continue dismantling, or if we start
41:38in Balasana. I got confused there with
41:41Look, it says here, start in Balasana.
41:44Utthita Balasana, Surya A, Surya B. You
41:47have to follow this script.
41:49Let's suppose that
41:51let's suppose that yesterday I fought
41:53with my husband and I say, start in
41:55Natarajasana. Oh, I went crazy. Start,
41:58follow this script. Follow this script.
42:01Yes. Balasana. And then
42:06it was an example, she was giving an
42:08example of how to put together a flow.
42:12No, it's not that.
42:16That thing on the blackboard was for
42:18you to start a cheat sheet to draw the
42:19stick figures. Yes, there will be those
42:24who find it helpful, there are those,
42:26well, there are those it helps and
42:28those it doesn't, maybe some want to
42:29draw the wave and write the names, and
42:31that is fine for everyone. This was for
42:34us, we wanted to do it to show how we
42:36sequence,
42:39but it is the cheat sheet for the
42:40sequencing. Now, what you are going to
42:45have is a guide with the poses, nothing
42:47more than that. And
42:53but can we have, but can we have the
42:54script, let's say, right?
42:59Uh, it is expected that you won't,
43:00because what we want is for you to have
43:02learned it and to execute it. Got it.
43:09That's why what can sometimes happen,
43:10what the guys online say, happens
43:12because maybe we're interested. They're
43:17asking if they can have their cheat
43:18sheet and keep reading it, and we told
43:20them no.
43:22Exactly. What we don't want is for you
43:24to be reading or stopping and looking
43:26at it. Now, if you see that you've
43:28drawn out the sequence, right? And you
43:32leave it to the side of the mat to have
43:34as some kind of guide, a memory aid or
43:35whatever, you can do that. What we
43:38don't want is for you to stop the
43:40practice and be reading it. That, no.
43:43Having a paper on the side is going to
43:45happen, because when you teach, it will
43:47happen too. You look at it, but the
43:50idea is that you don't stay glued to
43:51the paper. And this is a tip I’ll
43:54give you: if you know you have a
43:56tendency to fixate on the paper, don't
43:57leave anything next to the mat. Because
44:01many people might have the sequence
44:03studied and know it perfectly, but if
44:04the paper is right there, they'll look
44:06at it. If that's the case, I recommend
44:08you don't, right? What we don't want is
44:11for you to stop, look at the paper, and
44:13then go back. If you see that happened,
44:16that’s when we retake the video.
44:20I was going to say the same thing. You
44:21have the option—you know how
44:23sometimes you say, "And after this,
44:25what came next?" Pause the video and
44:27record it again. Yes, because what Juan
44:32says, we've had many students who even
44:33...they struggle, and tomorrow
44:35they’ll have a memory aid, but they
44:37won't be able to have the whole
44:38practice.
44:41Right, it is also expected—what we
44:43evaluate is that you've studied the
44:45sequence, right? That, on the other
44:47hand, too. And, uh, what else am I
44:51missing? Well, Lorena has a question
44:53here.
44:53She had another question. Well, now,
44:57Lorena,
44:58let's go with Lorena first, and then
44:59we'll come back to you, Carmela.
45:02I wanted to ask about the intention;
45:04can we read that part?
45:07In the future, because this one doesn't
45:09have an intention.
45:10In the future, because for this one,
45:11you won't have an intention.
45:13In the future, the intention will be
45:14one word. What you can read is the
45:16script. Like I read, for example, I
45:18don't remember the topic—sorry, that
45:20script, which is the topic. Well, I
45:22don't remember the poems, and the
45:24stories—
45:25I don't remember those either, eh? And
45:27I did both, the one about the bamboo
45:29and the one about the monk with the
45:31ring. But if you ask me now how the
45:33monk ends, hmm, I don't remember. So, I
45:35might have this for another day. This
45:38has neither an intention nor a theme.
45:41Perfect.
45:42Pass it on, Andre, please.
45:44No, I wanted to,
45:45I have questions here too, so let's go
45:47there and come back here. Go ahead.
45:51I, uh, wanted to ask if in the future
45:53when we're teaching, for example, is a
45:55whiteboard useful for putting up all
45:57the poses?
46:00Like that in class,
46:01yeah?
46:02No, just write that on a little piece
46:04of paper and keep it right there to the
46:06side.
46:07No, they can't be looking at what we're
46:09looking at. That's what I mean. I mean,
46:12maybe when you have it like that, I
46:14start to realize.
46:16Sure, but there, sorry, uh, the point
46:18is that when you're looking at it, it's
46:20because you're in what, the sixth month
46:22, fifth month of a teacher training;
46:24you know what you're looking at.
46:28No, but I'm asking because maybe, uh,
46:30like in a gym, when you're at the gym,
46:33but this, this isn't a gym.
46:35No, no, no. We don't put up, uh, the
46:39WOD, like in CrossFit, the Workout of
46:41the Day and those things. We don't put
46:44anything up
46:45because, because also, uh,
46:48wait for me, no, we don't, we don't put
46:50it up,
46:51we don't put it up. Got it.
46:53No, sometimes you see it in Ashtanga,
46:55where there are fixed sequences. So you
46:58have the first series,
47:00and sometimes you can see it on a
47:01whiteboard and so on. You see the first
47:03series, but we don't do any of that,
47:05right? We don't put it on a whiteboard.
47:07Perfect. Got it. That
47:09good.
47:09Give me a second, Carmela's here. And
47:12yes, I have Carmela. I have a, uh, line
47:14here. Let's go first, let's go, Carmela
47:17. Uh, what other questions did you have
47:19?
47:19Yes. Uh, is the class focused on people
47:22who have never done yoga? For example,
47:28the issue of grounding, I ask because
47:30of the foundations, like in the
47:31previous video, in Surya B, when we
47:33introduced it, I assumed they already
47:35knew Surya A and I didn't have to stop
47:37to explain big toe, little toe. So,
47:42well, the four corners of the feet, or
47:44do I specify everything?
47:47No, what you'll have here is that now
47:49that we're going to upload the script,
47:51we'll tell you the script of what you
47:52have to do, we'll tell you what you
47:54need to explain.
47:56So we'll put,
47:57I want you to explain, um, the
47:59foundation, this, that, and the other,
48:01and the rest you do the Surias. Okay,
48:05perfect. I had that doubt because I
48:07wasn't sure if, well, I didn't know if
48:09I should take it for granted or explain
48:11in detail every
48:13No, no. Look, because we already
48:15recorded a Surya A, we recorded a Surya
48:17B, we already have that polished. What
48:20is understood. Right,
48:21right. What we do want is for you to
48:24explain the parts that we tell you to
48:25explain. The rest, it’s not necessary
48:28for you to do. The practice is designed
48:31as a multi-level practice, but if you
48:33see how you explain the foundation, you
48:35might intuit it’s a bit of a beginner
48:37practice, right? But then the peak pose
48:40is not for someone who is just starting
48:42out. So it is a multi-level practice
48:44with a mix, but we will definitely tell
48:46you what you have to explain. But for
48:49the Surias, you take the Surias and,
48:51yes, obviously you're going to explain,
48:53right?,each of the actions in each of
48:55the postures of the Suria; but it’s
48:57not necessary for you to explain, um, I
48:59don't know, how to build the feet in
49:01Tadasana if we aren't asking you for it
49:03there. Okay, okay. No, I was mainly
49:09referring to the foundations topic,
49:11which is often important, and I didn't
49:13know if it was to specify big toe,
49:14little toe, or to say the four corners
49:16of the foot and that's it. That's ready
49:21.
49:22Okay, great. Good. Let’s see, I have
49:25one more doubt here. Let's see,
49:27and Paula is here too.
49:28Yes. Uh, she says, "Yes, I have a
49:32question, María Luz, had put that she
49:34was ready. My question was the same, eh
49:38?" And there is Glenda saying, "How
49:40long does the practice take, more or
49:42less?" Eh, I think it is designed for
49:46about an hour, but if you take 40, 45
49:49minutes, something like that, that's
49:51also fine. What you can't have it turn
49:53out to be is half an hour. In half an
49:54hour, there's no way. Just by itself
49:57there's no way you can do a Surya A or
49:59a Surya B and some more postures that
50:01quickly, but the idea is that
50:04a question, eh, answering because when
50:0645 to an hour, between 45 and an hour,
50:09sorry. Yes,
50:11yes. When you rewatch the video...I
50:13already have it instilled in my blood,
50:16my DNA. When you stand in Tadasana, you
50:18state the foundation, because it is the
50:20most important part, but you don't have
50:22to say it; because when you review the
50:24video you might say: "Oh, but Andrea
50:26said four corners, feet, feet hip-width
50:28apart." I already have it. It's like
50:33nothing, because for us having the feet
50:35right and starting to do it correctly
50:37is paramount, but as Juan said, you
50:39don't have to explain the four corners
50:41of the feet, or Tadasana, you don't
50:43have to explain it. Yes, that's where
50:48the confusion came from because I said,
50:50stand at the top of your mat and open
50:52your feet hip-width apart.
50:55Can I
50:55what questions do we have? Let's see,
50:57they are writing here to see if there
50:59are any questions.
50:59We have Paula here who is on the
51:01waiting list.
51:02Pau,
51:06no, what I wanted to get to was the
51:08beginning when we talked about
51:09introducing ourselves and there we
51:11explained how we go to the Balasana
51:12pose, or was it first the foundation of
51:14the tabletop position and then we went
51:16to...it wasn't clear to me.
51:21Anyway, later you will have the whole
51:23video to review and go over it. We
51:26didn't say that the tabletop foundation
51:28shouldn't be done, because we don't
51:30need tabletop to go to Balasana. It's
51:34just placing the legs, and the only
51:37thing to go to Balasana is big toes
51:39together, hips back.
51:41That's what we explained.
51:42That's right. I mean, you're sitting.
51:45Tiri titi. We are going to start this
51:47class. Titi. Get, please, take
51:49everything off your mat. Get into a
51:52tabletop position. Bring your big toes
51:54together and go back. That,
51:56that's right.
51:58Sure, because otherwise the student,
52:00how do they get to tabletop? How do
52:02they get to Balasana if they don't
52:03lower down? They are sitting. Right,
52:06you're sitting and so it's very
52:07difficult. We do it like this, tuck,
52:10bring your big toes together, open your
52:12knees, sit. Okay. More questions. Did
52:22you pass her the mic? I passed her the
52:24microphone.
52:27Yes, Lore.
52:30When we think about the peak pose.
52:32Yes.
52:34And at some point Juan mentioned
52:35detachment. And which pose would that
52:40be?
52:44How? How? How?
52:45Juan, you said detachment, uh, strength
52:48? Who is it?
52:48Who's speaking?
52:49Uh, Lorena. Lore, what are you talking
52:52about? About an intention.
52:54About the intention. So I say, how or
52:57did I hear wrong?
52:58No, you heard correctly.
53:01Let's see,
53:02how to represent it in a pose?
53:05Are you going to answer, Juan? Answer
53:08it,
53:09answer it, answer it. And that's why,
53:12that's why we were telling you, thank
53:14you, my love. That’s why we were
53:19telling you to start with simple things
53:21, with simple intentions, but
53:23detachment, you can work on that from a
53:25warrior two, uh, I don't know, bring
53:26your hands to the center, extend
53:28yourself and give everything, surrender
53:30everything, let go. That is detachment.
53:37Uh, it can be in an asana. Stay like
53:42this, stay on all fours and come,
53:44suppose we are already here, okay?
53:47Bring your pelvis forward and let go,
53:49that detachment or I don't know, detach
53:51yourself or I don't know how you want
53:52to, I don't know how to express it
53:54right now. Detach yourself from
53:56everything that doesn't allow you to
53:58grow, that doesn't let you go further.
54:00And this, opening your arms, is already
54:02detachment, letting go. Yes. Even in
54:05uttanasana. Inhale deeply, lift your
54:08arms and as you fold, let go of
54:10everything you no longer need. Detach
54:12yourself.
54:14Yes, in fact, that's also why we were
54:16saying it has to do with the way you
54:18frame your focus, your theme, because
54:20you can even work on, I don't know,
54:22detachment, you can work on it in tree
54:24pose, vrikshasana. You can tell the
54:27practitioner, uh, practice detachment
54:29in the face of instability. Uh, and you
54:32tell them, I don't know, maintain
54:34presence even if everything changes,
54:36and you shape it based on how you build
54:38it. It can also be detach yourself from
54:41the perfection of the pose and allow
54:43yourself to fall, and get back up.
54:45Notice, notice that we did two
54:47intentions with the same theme, we did
54:49two different classes. I did detach
54:53from what weighs you down and he did
54:55detach from perfection. They are two
54:58different classes,
55:00but it is still detachment. One same
55:04theme and two different intentions.
55:06Working,
55:07right? The other way around. One
55:09intention and two themes.
55:11That. One intention and two themes.
55:13Okay. Questions. We'll wrap up here.
55:23Wait, wait a second. Wait for me, wait
55:25for me, wait, wait for me, please. I
55:28have to get that.
55:30Sorry, I'm sure you understood it.
55:35But in the peak pose, we have to talk
55:36about detachment, don't we?
55:40No, she was left with a question, it
55:42stuck with her from when Juan said the
55:43intentions at the beginning. Here in
55:46the sequencing
55:47section
55:48here you don't have to talk about any
55:50intention or any theme, you just have
55:52to teach them how to do ustrasana, the
55:54camel. Done,
55:55nothing else. And you have to say, I
55:59don't know, Balasana five breaths,
56:01Utthita Balasana five breaths, be
56:02careful of sensitivity in your knees
56:04and lower back. This is how you have to
56:08study this
56:09and we have it
56:10good. That's where they ask us, and you
56:11answered it there. Maria Emilia says, "
56:13We have to accompany the breathing."
56:16Yes, yes, that always.
56:18Yes,
56:19can you hear me? Yes, yes, yes, of
56:21course.
56:22Okay,
56:23wait, eh, what did you ask me, Olga?
56:27No, eh, I don't remember what I said to
56:29you before.
56:30No, no, no, that yes, that, that also
56:33stays with me. Eh, if it's, if it's all
56:35written here.
56:36No, no. Yes, yes.
56:38Well, when you remember, let me know.
56:40Okay. Don't be left with any doubts.
56:43When you, when they ask whatever they
56:44want. Ah, this, for example, we are
56:49pointing out to you, I don't know, here
56:51eh Utthita Balasana, take five breaths
56:53and take the precaution of watching for
56:55sensitivity in your knees and in your
56:57lower back. That is what you have to
57:01say. Yes. It's like following this.
57:06There is nothing more than following
57:07this. Yes.
57:10Can I ask a question regarding the
57:11breathing? Yes, of course.
57:14Eh, do we have to say when we inhale
57:16and when we exhale in each posture, or
57:18can we skip some, but it gets kind of
57:20cumbersome that every movement is
57:22inhale here, exhale there. And I have
57:26seen that in classes, importance is
57:28given to breathing, but maybe not. In
57:30all postures, in every movement, let's
57:34say.
57:37Did you hear her, ma?
57:39Eh, what?
57:40Did you hear her?
57:41Yes, yes. Eh, it's not that we before,
57:46when the inhalations and exhalations,
57:48we were checking if you knew at what
57:50moment to inhale and at what moment to
57:51exhale. In regular classes, when you
57:56teach a class, you don't say, eh, go to
57:58downward-facing dog, breathe and go
58:01here and exhale, inhale, exhale, inhale
58:03, exhale. In important postures, for
58:05example, where you are setting up
58:07Ustrasana, it is to take a deep breath,
58:09lengthen your sides, and with your
58:11exhalation open your heart and go back.
58:13In that case, yes. Or for example, when
58:17they do the Surya A, that we have seen
58:19that sometimes they say, "Exhale and go
58:21back," it's "Inhale and go back." Yes,
58:25in those cases yes, but no. Eh, and
58:29here, for example, we mark the breaths
58:31in Balasana and Utthita Balasana. You
58:37have it all, you'll have it all written
58:38down, so don't worry about that. A Well
58:45, I don't know if there are any more
58:47questions, or if there's anything that
58:48wasn't clear, we can repeat it, no
58:50problem at all, but what's important is
58:52that everyone is clear on the
58:53instructions right now. Right, and we
59:03are also clear that, as we have in the
59:05calendar, there are no practice
59:07sessions, and so you can mentally
59:09prepare yourselves, the ones coming up
59:10will be your own practice sessions
59:12later on. So, use this to breathe, use
59:20this time to prepare and also to
59:22practice it and do it and make the
59:24practice your own, even if it's a
59:25script, you're going to add your own
59:27personal touch. That said, mommy, do
59:32you think we should do half an hour of
59:34pranayama?
59:36Yes.
59:37Great, awesome.
59:38Yes, yes. Uh, uh, give me a second, one
59:42more question.
59:47Yes, no problem.
59:54That you, Sandra, generally guide
59:56Savasana while sitting. We have to do
1:00:00it lying down because we're doing the
1:00:02whole practice, but I did it so you
1:00:04could see how you have to adjust, open
1:00:05the feet, that sort of thing. Hm. If
1:00:09you want, you can be sitting and guide
1:00:11the people.
1:00:12Right,
1:00:14you don't have to lie down because
1:00:15you'll most likely get tired and fall
1:00:17asleep after all this exhaustion. Uh,
1:00:24no, because this will happen to you
1:00:26later. Uh, that's why I'm answering
1:00:29this. Later it will happen that you'll
1:00:31be like this. And so, girls, listen for
1:00:35a second. It will happen that while
1:00:39giving a practice, you say, "Open, open
1:00:41your feet and leave your palms facing
1:00:43up." And people do this.
1:00:47Yes.
1:00:48So, if you're lying down, you can't see
1:00:50it. So you stand up, take their little
1:00:53toes, open them up, give them a hand
1:00:55like this and show them so they do this
1:00:57. I just did it lying down so you could
1:01:01see.
1:01:01Yes, the dynamic is different because
1:01:03you don't
1:01:03Exactly. Exactly. I was just like a
1:01:06student, giving the class to myself.
1:01:08Right.
1:01:08Yes, but that's fine, it's from a
1:01:10seated position, because we're going to
1:01:12have to start adjusting, because you'll
1:01:14realize in Savasana that later people
1:01:16will be like this.
1:01:17Yes.
1:01:18Uh, or they'll be like this. So you'll
1:01:22have to adjust them so they can enjoy
1:01:24that pose.
1:01:25Got it.
1:01:26Got it. Go ahead, Andre. Go ahead,
1:01:28go ahead, Andre, go ahead.
1:01:32Whether it can also be done sitting or
1:01:33standing while you make those
1:01:35adjustments you mentioned, like "Should
1:01:36I stand or walk around, or is that
1:01:38distracting?"
1:01:40No, that comes later, as long as you
1:01:42aren't like me and end up kicking
1:01:44people, huh? Because that, yes. No,
1:01:48that has to happen because you give the
1:01:50instructions, then you go around and
1:01:51adjust, maybe adjust their head, right?
1:01:55For everyone, because some people relax
1:01:57and it's fine, and they understand when
1:01:59it's hands up. I don't know, there are
1:02:01groups you don't even have to tell
1:02:03because they already sit like that with
1:02:04their legs open.
1:02:05When they start, they don't know about
1:02:06when they start, or sometimes they
1:02:08forget, they do this, they lie down and
1:02:10forget, and you just take their hand
1:02:11and run your palm over it, right?
1:02:13That's all. Uh,
1:02:15also the little gift at the end,
1:02:18but that's later, right?
1:02:20Be careful with the little gift because
1:02:22you have to see what they ask for for
1:02:23the end gift,
1:02:24right? And I don't know,
1:02:26do you know the last thing I'm going to
1:02:28tell you on my part? Uh, and with this
1:02:29I close, and we wrap it up. Always
1:02:32remember to stay in the frame,
1:02:34girls, we can't hear you.
1:02:36Always remember to stay in the video
1:02:38frame. Yes, so we can see you. Don't
1:02:41move out of there because we won't see
1:02:43you. And also remember that we need to
1:02:45see your feet and your hands. That is
1:02:49very important. If we don't see your
1:02:51feet or hands in the video, we will ask
1:02:53you to redo it. So, so you don't have
1:02:55to redo it, record it so that you can
1:02:57see everything.

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