Hello, this is um, I literally just told Stephanie and Emmy when they're practicing just pretend like the camera isn't there But I am gonna trust the audience when we first start and I I appreciate Emmy and Stephanie so much for being brave and agreeing to allow This lesson to be filmed for you guys. Yeah, I you know Last week we practiced and it wasn't filmed. We just did it over zoom and I will admit that for me as a teacher Teaching over zoom is very challenging because I want to reach through and adjust you You know, I want to read and in the my sore room. That's part of the Prampara the energy exchange that the teachers hands actually are touching your body and actually are moving your body into a different Patterning and that's the one disadvantage of zoom is that I can't reach through the scream and adjust you And so I have to rely on verbal a lot of verbal cues to teach students to adjust themselves As I've said before there are going to be some things in your practice that you are not going to be able to break through by yourself You're going to have to have the intervention of an outside force Moving your body and that's because each and every one of us have blind spots and have blind spots to patternings, right? And so that is why I highly recommend everyone have a teacher But again, if you can't find a teacher then this is the next best thing I don't want that to differ anyone from at least starting a practice And so I also wanted to put this them up practicing because I think that there's a lot of And I've said this before and I'll say it again. I have been in this yoga world for over a decade You know in and every six days a week in a shawl And so my knowledge of what to expect in a practice is very different than someone who's never been into my sore room before And when she so if I were to film myself doing the primary series and put it up on YouTube It would literally in the Astanga world be considered a demonstration and I want students to understand that Again, these series the sixth series of Astanga yoga are not meant to be conquered They're not it's not a checklist. You're constantly ebbing and flowing back through different series with them What's going because of for example if you're practicing in second series, which is nerve therapy and you're going through a divorce Or you're going through a huge move or you know, something very big is happening in your life That's already triggering your nervous system at that moment The teacher would tell you to only do primary series because primary series is grounding, right? So there's a deeper intelligence here. And so I really want to show everybody Who maybe has a misunderstanding of what to expect from themselves in the practice what real practices look like? Again, I'm serious. It takes about 10 years to work through primary series and even then you're still not done There's always things to learn. I'm still learning.  It's like when we did worksheets at school. This practice is your worksheet Right, we didn't always do worksheets and get it all right, you know 100% all the time Right, we'd have to go back and correct go back and correct Okay, so I wanted to show I'm so grateful that Stephanie and Emmy have agreed to do this to show you guys What it actually looks like now this is going to look a little bit different again from a mysore room because I'm not there To work with them individually in their space touching their bodies moving their bodies Okay, I am going to be teaching them in a variation of what we would call a lead class But this is not how my source taught is not taught and led but because we I'm not there We can't do my sore and so So yeah, I hope that makes sense if that doesn't make sense I am again on my community tab there's videos of my sore practices what it looks like in a mysore room and It is the traditional way of practice period point blank end of story And I engard a tradition they call open practice That is traditionally how this is done these led classes that you see in the vinyasa flow world are not traditional That's not what's done in India And that makes sense to me because my source so personal It's where the teacher really becomes a teacher and really works with individuals like you're gonna see they're gonna speak something I'm gonna tell Emmy to do that. I'm not gonna tell Stephanie to do and Sometimes in a led class the teacher will give a note and everyone will do it But that note is really for one person and so we're in my sore We get that individual attention because none of us have the same karma None of us have the same issues to work on we're all individuals snowflakes in the world, you know And so and so led classes traditionally are the more advanced classes. You have to be invited to them What do I mean by that when I teach a little when I teach led classes and when you know any Stronger teacher teaches a led class. They're just counting There's no direction given because the students already know what to do They've already been and all we only do one led class a week and that's on Fridays and all week The students have been like manhandled and Adjusted in my sore and so they're sore. They're tired. So they're good not to be adjusted It's just a wait for them to move with the count and re ground themselves before their their rest day and I will say too. So as far as like the moving meditation which Emmy and I got into in our conversation yesterday The moving meditation in my sore. You're doing a private meditation.  You're moving at the count with everybody else It's all collectively at the same time moving energy. Whereas in my so it's individual All right, that might not make sense now, but the more you guys get into these practices Don't fear my sore whenever I teach beginner courses I always have people who are terrified to come to my sore my sore is literally the only all levels class out there And it's where you learn and I always tell the students like after they for some reason people think they have to come in and perform Again, you're not a performer You're not a performer.  That's why we call it a shala. I know a lot of yoga places accidents are uneducatedly or ignorantly they'll call their their their place of yoga practice a studio and I think I know where that came from Back in the like 60 70s when Americans were going over to India and learning Ashtanga basically you look at pictures of Woodstock the rock concert. They're doing us. They're doing yoga. They're doing Ashtanga They're doing the primary series. So that's what they originally brought to America was this practice now Because we teach so early in the mornings Where do you think these people who were given permission to teach in the 60s and 70s? We're finding locations to rent that early in the morning to teach with an empty space a big empty room dance studios and So that's where I think people accidentally started calling a place to practice yoga a studio is because they initially were renting morning spaces and morning times from dance studios because no dancers in there at four o'clock in the morning The owner of the business probably enjoyed having the extra income in from rent And they could use the space teach their students and be out by the time the dancers were coming in So of her traditional place of practice is called a shallow which is a school And so I want everybody to think that you're going to a school. You're not going to a studio. You're not trying out You're not auditioning for anything. You're going to a school You don't go to school when you know everything What's the fun in that what's the fun of going to school if you know everything? Right, you're going there to be taught. So don't be intimidated by anything in That Shawla I ask someone who practices an advanced level of Osana advanced level of Osana. I'm telling you We're not nobody's watching you in the room except for the teacher. No other student is watching you. They're too busy Focused on their own practice.  It's going to be a shit show and I always tell the students I always say this at Cindy Shawla ugly yoga is the best kind of yoga Because that's where it's interesting We're gonna show that today Pretty yoga is not interesting pretty yoga.  They it's clean. They've worked through it That's it's not interesting at that point Right ugly yoga is interesting. That's the best kind and Most people have an ugly yoga practice. Most people do Because they're working through their shit and the body is a manifestation of the emotional thought in mind all that kind of stuff So that being said, I do want to answer one quick question a student had about yoga mats so I Recommend my the mat.  I've spent $20 three times a year, you know, you know, I'm saying like it's gonna end up being more expensive If you just want to get the more expensive And I'm actually gonna put a link to the Manduka I've worked with Manduka before well years ago I was director of yoga for wellness centers of America So we we sold Mandukas because that was my I only sell what I recommend and And I there are incredible company. They if you have if you get a mat There's an issue with it. They will send you a new one. No questions asked. They're an incredible company They Mandukas were created specifically for Ashdanga yoga specifically. So they're they're tough. They take they can take a lot of beating up as it were And another mat people tend to use is it what it's called a jade mat. That's another very nice mat I'm not a fan of jade mats for Ashdanga because there's latex in the jade mat I'm allergic to latex so jade mats make my hand and feet swell up but they also the latex will cause balling in the mat and so it wears through very quickly and so for Ashdanga I would absolutely 100% Recommend a Manduka mats. I will show you mind it Matt here.  It's very sturdy and I actually only clean my mats Because at the more you practice the more you're gonna only want to practice on your own mat It's got your Prana on it. It's got your sweat your Prana It's the mat becomes a very sacred thing to each individual person their their mat becomes very sacred to them I only clean my mat after I get back from India other than that my mat smells awful But it's my smell. It's my grind. It's kind of like those cooking. I don't know. I'm not a cook What's the pots you don't clean? Oh There you go. You can tell I'm not a domestic diva when it goes to the kitchen So it's kind of cast iron.  That's your heat. That's your top Okay, that's the fire as my teacher's book. He talks about when they clean gold they boil the gold So they can so the impurities rise to the top and they can wipe the impurities away That is your sweat. That's your body detoxing now with that being said when you first start practicing It's going to be a lot harder to generate sweats People who are very fit tend to sweat very quickly and profusely okay and so so With that being said the more and more and more and more you practice the more and more and more and more you're going to sweat Now and again, we like that if I have a student that's not getting sweaty I'm telling them to speed it up Get that heart go and get that blood pumping. Okay. Oh now with that being said in the shawla in India We cannot come into the shawla without a binding towel and without a carpet now What do I mean by carpet? Well, this is my carpet one of my carpets. It's an actual carpet That I put on my mat the literal carpet. It's actually still sweating because I use it this morning It's a little carpet. You can see the sweat on it. See that So this is a literal carpet and we order our carpets in from India And basically what's going to happen is especially when you get to the jump back jump through series is if you are sweating profusely It is going to turn into a slip and slide on your mat And so for me, I don't start my practice with my carpet on my mat But when I get really sweaty, I will put the carpet on my mat to absorb that sweat. Okay binding towels What do I mean by a binding towel? This is a binding towel. Yep. Stephanie's got one. These are from India Now I don't use my binding towel for actual binding purposes And I'm going to show today how you can use a binding towel with Stephanie and Emily because because I can bind I can bind all the posture so I don't need that for that purpose So why do I then have a binding towel? Well, this is for the teacher So like if I'm in my practice and I'm sweating profusely and the teacher comes around to move my body Or when I go around to adjust a student's body when they're sweaty I'm going to have to take their binding towel put it over their body to then adjust them So that I don't slip as a teacher and each student needs to have their own binding towel because a Even though I'm not afraid of germs that is kind of gross to be Using the same towel on everyone who's sweating profusely But b it is your sweat is your prana Right. So you want to keep that that that the teacher wants to use your prana to move you if that makes sense And you can use I mean again, these are from India. We order we're about to get a huge shipment in from India. Um, we buy a carpets and binding towels from India Because the money goes directly to a family that we know and so we feel like we like giving business to small businesses If that's something you're interested in ordering it from aya just contact me. Let me know But you can there are companies like yogi toes that do kind of sell The kind of those towels as well. They're corporations though. So that's just up to you But I would suggest that for people as well when you start to notice that that when you're starting to sweat So much how to work with the sweat is and they won't let you into the shawl without a binding towel or a carpet because it's just It gets so sweaty in that room. I mean the condensation Is all over the wall. That's how sweaty that room is is in india Like we always say there's two temperatures in india in the shawla windows open windows closed.  We are the only white people That can actually handle the heat those bless my friends in india who are from copenhagen in canada They start swaying with that heat they start getting real flush And i'm like, well, this is a good thing about growing up in the deep south. This heat is nothing for us So anyway, so I hope that answers some questions about the uh with mats and that's too again guys You're just going to have to experiment and find what works for you. You're mad again will become very sacred to you. It's it's um You're going to start i'm going to be very kind of gruesome about this I actually was talking to stephanie about this the other day on the phone You will start to stink like you've never stunk before in ash danga yoga And that is because and then I talked about this yesterday because The sweat that you're sweating in ash danga yoga.    It's good. It's coming out. So so um And it happens to everyone it happens to everyone So don't don't worry. Okay anything else you girls want to add before we get started No, just forgive what I look like that's all I can No, that's not your You're a human being your spirit is using your your vehicle as a way to learn itself And so if we got on the yoga mat and could do it perfectly What's the fun in that then we would never know I'm also going to warn too when we get into last I don't know how far you're going to take us Bryce, but I will say there might be a possibility if I go to the left today by any chance it happened to me yesterday I was a sopping mess of freaking crying my eyes out. So that might happen whatever It's okay. You just keep crying when I I've said this before I keep I was practicing crying at the same time So when this happens in a in a mysore room with me as a teacher and all all the teachers I know Um, we just ignore it like that's no teacher is going to call you out for it No teacher is going to put the spotlight on you because it's happening to you if I see a student crying on their mat I just let them be I don't draw attention to it I let them just kind of be I'm not I'm not going as a teacher go. Oh my god. What's wrong in like the whole class Look at that student. No, I know what's wrong They're detoxing emotions and I need to just let that that's that's the point, right? So so yeah, don't even worry about it if that happens. Um, don't even worry about it I'll be I'll be a great like model of what this looks like. How about that? All right.  I do because we're gonna yay work with the blocks Alrighty So should we do the opening chant? I'll do it and you girls can just listen In our in a traditional program. I would have you call and repeat But since bronze do I'm not gonna have you call and repeat now Let's review this again for our friends watching when we come to chant we don't want to press our hands all the way together guys That's not the chanting mudra Again, as I told the ladies last week when you're in india when they greet each other Hello to their friends. They keep their hands in a prayer position greeting each other and this is because they're not huggers Um in india like hugging someone is sharing karma with someone So if you're going to greet a friend, you you keep your hands together and bow basically saying it's really good to see you But respectfully I keep my karma. You keep your karma So that's not the mudra. We want when we chant when we chant we want to keep the hands open Yeah, open and this is and emmy can talk more about this with the reiki But you start to feel the energy in between the palms We know that the hands the energy centers in the hands connect to the heart chakra So this is opening up your heart and your mind In order to learn To take the information needed. So let's come to samasitihi for the two girls together And I will just do the chant today. Um over time.   So plug the hand into the mat Tuck the chin in step any tech step your feet back like half an inch Good.  So Stephanie elbows in more fourth vinyasa Butt up pull your belly out lower belly in Stephanie. So come up a little bit now pull So pull that lower belly in think about pulling the navel to the spine And then pull your elbows in and start to just lower a little bit keep that control But poncha inhale upward facing dog fifth vinyasa Shot exhale downward facing dog sixth vinyasa five breaths here spread the fingers out See if you can press into the fingertips as well as the palm of the hand Tuck the chin and look towards the navel. Emmy start to separate your shoulder blades even more To get that action into your into your shoulders Pressing into your heels even if your heels don't touch the mat.  He siri namaskar b.  So once again Downward facing dog is not a resting posture I know in a lot of contemporary yogas. They say this this is not true. This is a very active posture You should only rest in the final posture. There's no resting nothing This is a variation of a handstand So press into your fingers sort of length in the arms feel the ribs start to separate as you tuck the chin in Look towards the navel pull the navel and feel feel the the back of the hamstring start to open up The body is coming alive. That's what's your feeling. You're just feeling the life in the body That's three four And five punch to the shy inhale come forward head up Show to shy exhale fold Step to the shop and your knees arms up eyes to the thumbs Exhale hands by your side some of cd.  Look at your nose.  This is the last time In all of ashtanga yoga in all of the series All six series the last serenama scar B the final downward facing dog This is the last time you will be here for five breaths So really plug in like you're charging up a cell phone Press into your hands tuck your chin and look towards your navel Separate your shoulder blades start to cue up The serratus anterior muscle that's going to be a supporting muscle in the jump back jump through pull the belly in Take a moment to really stare at that navel Even if you can't see the navel keep your eyes going in that direction and see if you can actually Move into the body and feel the life force moving in your body The physical life force the Shakti of the life force is expressed through the blood So feeling your blood moving pulsating your heart rate is probably lifted right now elevated This is you being alive Feel the life That's four And that's five punch it a shot inhale come forward head up Show the shy exhale fold Sub to the Shaw bend your knees arms up eyes to the thumbs Exhale hands by your side saw my cth so right now for the ladies. They should be feeling pretty sweaty Now we're going to move into the fundamental sequence. So this would be considered This is how all the series opens up with this sensory namaskar a serri namaskar b Now we're moving into fundamentals. So this is what's going to really open up our strength in their bundas for the primary series That's to come Uh pot and gush dasana ekam inhale jumper step your feet hip width apart now Stephanie. That's too far So let's look at this a lot of times ladies, especially if you struggle with things like body dysmorphia When we come into pot and gush dasana Sometimes what people will do is they'll jump their feet further than their hips What I want everybody to do if you're falling along is to find your hip bones Find your hip bones.  So go unfold Stephanie Bend your elbows out to the side. Look at your nose. So make sure your weight so Stephanie your weight's hanging out in your heels Yes, there you go. Pull the belly in more. Good. Let me pull the belly in more again Forward folding is not about your hamstrings hamstrings are secondary Forward folding is about your digestive system. So pull the belly in The more you pull the belly in the more you're going to fold That's three Four And five treaty inhale head up Hold it here axe hail Padahasasana a lot of people do this posture wrong guys. So here we go. Akeman hail You're going to bring your hands under your feet You are not however going to bring the toes all the way to the wrist. That's incorrect You will get yelled at in india for this Release your hands palm of the hand comes to the bottoms of the toes Pull the toes up towards the shins and then start to rock forward as you simultaneously continue To pull your toes up and then dwee exhale fold elbows out to the side Good one two three So Stephanie rock you wait for it even more four And five treaty inhale head up Exhale stands all the way back up jumper step your feet back Together some a seat to heat What tita trickle nasa na akeman hail step the right foot out to the right Right foot comes to 90 degree angle left foot 45 Stephanie line your right heel up with your back left heel And then pull your left toes in more towards your right foot Yes, there you go same with you any any shorten your stance a little bit So a traditional yoga with this posture We want this this the legs to be closer together because of mullabunda We don't want to lose mullabunda now dwee exhale catch your right big toe So if you cannot catch your toe in this I want you to catch your shin If you are catching your toe same mudra the thumb is going to touch the index finger left arm come straight up Now I want you to pull push into your right toe actively push into that right toe and pull against it to ignite the inner thigh Coming into the perineum pull the belly in your left arm extended up all of your fingers should be together They should not be separate it should be together And if I were there if I were to come push your arm it wouldn't move.  Yes, two Now press into the left pinky toe That's three Four Stephanie try to pull your your back more towards me Open your chest. Yes, there you go four And five tree any inhale standing up Changing sides just change your feet Chetwadi exhale catch your left big toes of Stephanie make sure that right ankle that heel is lined up with the left heel And then pull the left toes in more towards your or the right toes in more towards your left foot Yep, there you go now catch your toe Index finger touches the thumb right arm up pull the belly in strong body press into the left toe pull against it To the inner so that inner thigh activates up into the perineum pull the belly in Relax your neck Stephanie, but look towards that right thumb fingers are together one belly is strong two You're totally strong here like a statue. Everything's active three four And five punch inhale standing up Turn for uttita trichonasana B Now once again, watch your watch your heel and your your heels Stephanie make sure they're in alignment you too any left toes come in towards your right foot All right straight and as straight in your excuse me short in your stance any All right now we want the hips to be in alignment.   Yes, there you go Now dway exhale fold bring your left hand to the floor Inside on or outside of that left foot or right foot rather Now the more advanced you get the more you're going to be able to take that hand to the outside of the foot twist Now what I want you guys to do now This is a self adjustment because when we have hip issues and twisting Sometimes we take that and we dump it into the knees and we don't want to deal with it And then we end up with knee problems Stephanie spread your feet out a little bit wider your little little too close together So what I want you guys to do now is I want you to readjust your hips I want you to pull your right hip back and your left hip forward And then I want you to take your chest your torso that for most people will start to cave in and I want you to With control pull it away from the leading leg You feel your uriana bundle your stomach will naturally start to kick in Watch your back foot Stephanie. Make sure it's not just hanging, but it's actively they're pressing to the foot one whole body is active two three Four And five treaty inhale standing all the way back up Turn around face the front of the room Same thing so readjust your feet square your hips There's no point in doing a posture if we're going to artfully dodge the posture, right? So if that means we have to pull the expression of the posture back to get the Integrity of the posture, then that's what we do square the hips And then dwae or excuse me bring that right hand down left arm comes up Now same thing so pull your left hip back and your right hip forward to your re-squaring your hips Now reach the chest away from that leading leg Good one relax your face.  They're going to help you get through this practice They're just going to give you wrinkles that's three four And five punch it inhale standing up Exhale step forward to the front of your mat Some of cdhe points the other position back to neutral Utita parsho kanasana ake of inhale step the right foot out wider this time Right foot comes to a 90 degree angle Not a 75 degree angle a 90 degree angle right leg. So change your legs any Switch your legs. No, no keep up as you were But turn around and face the back of the room Yes, and now bend that right knee so For those watching what I need is no lazy none of this We want to come into a 90 degree angle now for some of you if you do what Stephanie look what Stephanie's doing She's doing that Her knee and her ankle are out of alignment. So Stephanie walk your right foot out All right 90 degree angle now what I want everybody to do when they're in this 90 degree angle I don't want you to look down at your knee if your knee is caught caving inward Then push it back make the inner thigh work And then press into the back left foot And then dway exhale bring your right hand to the floor to the pinky toe side Pinky toe side right hand Right hand Stephanie other hand right hand. Yes, and then left arm is going to come up and over the head Yes, now watch your hips Stephanie. Can you get your whole palm to the floor? Yeah Yeah, you got it there. That's it your whole palms there Now reach with that right hand now now both of you try to open your chest towards the ceiling as you press into that back foot one Good. It's a very intense posture two three Open that chest more Stephanie four heart to the sky and five treeney and heel standing up Changing sides. So lunging is that left leg once again Find a 90 degree angle Everybody's got the muscles there to do this no 75 degree angle 90 degree angle Inner thigh working and then dway exhale bring that left hand down to the floor Right arm comes up and over So spread your legs out even further Stephanie. No cheating My teacher would say oh bad lady No, all right. Open the chest sink even deeper. You should feel a fire So right now there's a fire activating in the left side of the body While the right side of the body is opening up from the heat See those opposing forces. That's what we're dealing with this in this practice is opposing forces That's three four And five now punch inhale standing up. We're going to turn For uttita pars volkanasana b. So put a lunge back into that right knee And for beginners, this is a very intense twist that will turn into a very intense twist But for for for beginners.  So try to get that armpit over So Stephanie look at me for a second because you're kind of dropping in this So what I want you doing Is bringing that armpit over and twisting not doing this We're opening so take that right hand. So here's a something you can do So let's make a fist with the left hand So go ahead and put a 90 degree angle bring that left elbow armpit over that right leg now make a fist with your left hand And take your right hand and place the right hand on top of that fist and push To open no right on top of the finger Stephanie not on the wrist Other other way And then push open your don't look at the floor.  So take that twist up That's four And that's five now inhale coming up Dreamy inhale. Let's change sides. So now in the left leg lunging Deep deep deep lunge bring the elbow over One day your armpit is going to come over and your hand's going to come to the floor We're building up to that. So make a fist with the right hand now Right hand So not like this stuff like this Nope like this So that's what you got my glasses Lay so bring so your your hands are being lazy. So come up Like this like try to make your arms in a straight line I got to come closer. What like okay. Emmy's got it. See how Emmy's doing that in a straight line Like this. Yes with a straight line So you can get that twist really crack into that twist. Okay. So right elbow comes over make that fist Straight line look up dig dig even deeper 90 degree angle in that front like good one get get uncomfortable It's only five breaths. We just hit it and quit it.  So the uki departs will canos and as are some of the most intense Fundament we're not even into primary series yet. This is still just the warm-up the fundamental sequence.  So I want you to try to bring your torso all the way through your body Strong core.    So they're eventually clasped together That's three and they will touch the floor if my hands can touch the floor in this anybody's hands can touch the floor in this That's three four And five touch body inhale coming all the way back up Hold it here exhale drop your towel Acom inhale catch your waist Dway exhale fold catch your toes Thumb touches the index finger inhale head up Tree any exhale tuck your chin in again stuff. Make sure your weight isn't hanging out in your heels That's something that you have it have it and do it doing so notice that in your practice That's three something interesting. Oh interesting. So that's something first as I say in a lot of the talks All right Stephanie. That's interesting.   I'll show you guys in the camera Your hands are going to come behind your back into a prayer position Now for a lot of people it's going to look something like this That's not the end point. We want to get them in between the shoulder blades and bring the hands all the way together To close the mudra If that's not possible for now, you're just going to grab your elbows All right Now ecom inhale step the right foot back small step small step step the right foot back And then turn around and face the back of the room square your hips Make sure they're squared now.  So how are you ladies feeling? My feet are hurting. I'm dying Correct Okay, so that isn't even guys some people watching right now. That's just the sun salutations in the fundamental sequence That's what opens up all of the series. We haven't even gotten to primary series yet This next posture is the first posture of primary series. And this is uttida Hasta padangushtasana now for those watching i'm going to show you What you're going to see in a lot of youtube videos from people like me who have done this forever, okay You're going to see the left hand to the waist and you're going to see someone actually catch their big toe I mean actually move the camera up Right, so they're going to be able to catch their big toe Sorry I need a cameraman Catch the big toe, right? And then once they caught that big toe thumb touches the index finger They're going to point the toe pull against it and then fold chin to chin But for beginners and for like Stephanie and emi who are just learning this so balancing postures arbs postures of strength So if you're struggling and balancing that's telling you where you're weak That there's weakness Okay, your feet really ignite Well, you're you might be overworking your feet stuff to avoid working your legs and that's too Oh, I don't know they're both on fire So try to bring the try to bring the energy into the leg Into the quadriceps. Okay, so for emi and staff, they're going to start with their right leg I'm going to have or for anybody watching who wants to try this Bend your knee Catch your toe always catch the toe Squeeze the waist now try to extend the leg out if you can only get like this far Then you stay here if you can go all the way out go all the way out Point the toe if you can And then joy exhale fold chin to chin if you can't one two three four and five now inhale lift your head up stand up straight Exhale bring the leg out to the side keep pointing the toe and then look over your left shoulder five breaths one two three four And five bring that leg back to center exhale fold Inhale head up hands to your waist point your toe Five breaths now for those at home watching watch your ego here So I can keep my leg up pretty high In this because I've been doing it for most of my adult life If you find yourself Rocking back to keep your leg up. That's a no no stand up straight If that means you have to drop your leg a little bit drop your leg no rocking back Think about putting a book on your head one This is like nevasa now. This is a very hot pose twos generating that fire three four And five good soma cte changing sides.   All right So now we're going to do the next posture the second posture of the primary series is ardubata padmottanasana This is a counter pose. Now. Let me show this i'm going to break this down for those watching because If the ego kicks in with this one too danger coming, okay? So ardubata padmottanasana, you're going to take your right foot Bring it into the left hip half padmasana.   That's a hard That's some hard karma to learn. It's a hard lesson to learn. So just stay standing That's three four And five if you're folded inhale head up hold it here exhale inhale standing up And then exhale punch it exhale leave your legs on the seat to he changing sides Shots inhale catch your left foot So now the left foot comes into the right hip once again Reach around see if you can catch that foot If you can't catch the foot catch the elbow stay standing you can catch the foot take a nice forward fold Good one two three four And five if you fold it ash down inhale head up hold it here exhale Navi inhale standing up dash on exhale leave your leg Sama seat to he Legs together we always want that's one thing I want to tell people and our shangha yoga when we're standing in Sama seat to he we always want the feet to touch The reason being is we want to feel that line of energy coming up the legs into the perineum That's mola bunda.   Look at your nose. Not your not your nose.  I'm going to break this down for a moment Because this posture is one of the most widely done wrong postures in america This posture does not mean chair posts Don't you dare call this posture chair post that is not what this means in sanskrit and it's not its name All right, when we do it with katasana, I'm going to back up a little bit so you can see me We're not separating the legs None of this shit.    So watch your chest Stephanie. Don't reach too far forward. Good one So and you're also so something Stephanie. You're also Reaching forward it looks like because you're compensating for not having to bend the knee that much. So that's also a cheat I don't purpose No, well most of the time we don't cheat on purpose That's why it's called the artful dodger. So yes, find your 90 degree angle. So when you reach forward It's like your your body's going but I don't want to go that far Go that far. It's just five breaths Yoga is not about relaxing. Don't ever ever say yoga is about relaxing.  They don't know what they're talking about Yoga is the opposite of relaxing It's actually working. All right, so bend into that knee create that fire in the inner thigh that juicy fire one Keep bending Stephanie. Keep going two three it's Find your muscles. They're there four. We're on an exploration to find them And that's five straight in the front leg turn around face the back of the room same thing There of a dross in a bend 90 now watch your watch your knee and ankle alignment Stephanie again Walk the foot a little bit a little bit further towards the Window Now pull your back foot in more. So what that left foot toes come towards that leading leg like that No, like like pull the foot in Like like still like emi's doing if you can see emi. I can't see anything without my glasses Okay, yeah, so Never want us. We want it pulled in. Yes, there we go because the feet are so important The feet placement in this practice are super important now Now into that 90 pull your chest back pull your chest back Good one.  Nope left leg. I mean our Stephanie left leg Yep left leg there of a dross in a B. Yes open out open out Yeah, deep 90 degree angle. Don't lose the no no 75 degree angle 90 degree angle With one foot the left leg the bent leg So like this, I don't again. I don't want to see anybody doing some half-assed Bear with dross in a B. I don't want to see this. That's lazy I want to see this arms out Because this is forcing all the muscles to activate Everything has to turn on this Not everything has to turn on This don't lean forward though. So don't do this stuff. This is what you're doing I am not in the position right now. Yeah, you're still doing it though. You're leaning forward Pull all your chest back to the middle Good one.  Now don't reach too far forward. Fine. See if you can make your spine Totally balanced with your sacrum while you keep pushing into that left leg One good better. Yes, that's it Stephanie so much better. Look over that right. I see that right.  We're facing dog. So grab your blocks if you want them for this jump through Bend your knees pull your butt back inhale jump through Straight legs sit down All right So step one thing to watch too and for anybody watching when we're in upward facing dog position The drissy is the nose So people instinctively try to look up in their forehead But when we do that we look up in the forehead. We start to have neck issues It cramps the neck We want to look at the nose and an up dog in order to release the back of the neck because the neck is part of the spine Right like if we're doing a standing back then the head's going to come back first like a slinky It's going to be the last to come up All right And so that might be a why if you've been doing like western yoga and you've been looking at your your forehead enough dog That might be if someone's got some neck that might be why you have neck problems going on All right, it's looking at the nose now again with the eyes So in ashtanga yoga, we never close our eyes We always have a drissy the eyes are the tops of the spine And the spine carries shishuna, which is the channel of energy that carries kundalini So we always have to make sure our eyes are at the right drissy because that's what's directing that energy In that direction. Does that make sense? all right, so Dandasana position so dandasana is the seated Summer seat to heat it's the point zero position of the seated series. Okay for the primary series. So dandasana We're going to extend the legs out Should let me go this way Better lighting this way. So let's extend the legs out We're going to internally rotate the legs together.  I don't want you to lift your arms up and then fold I just want you to Raise your hands forward catch your toes So if you can catch your toes your thumb's going to touch your index finger And then exhale fold chin to the shin look towards your feet Now if you cannot catch your feet at all or your toes at all You're going to take your binding towel and bring it around the balls of the feet That's three That's four And that's five now now by inhale head up hold it here exhale Now we're going to forward fold again So you're either going to stay where you were if that's the extent of how far you can go right now in this Here now moment or you're going to catch the sides of your feet To go deeper or if you can take the full extension You're going to catch your left wrist make a fist with the left hand come around the balls of the feet And then fold now I always want the bind to be at the balls of the feet That's because there is a pressure point in the balls of the feet that connects to your respiratory system All right only time you're ever going to see people bring their hands to the floor like this is for instagram Or youtube because it's pretty But in your practice I want them up here to pull into your feet keep your feet flexed and active when we passively stretch From the legs relax and we passively stretch. That's when we get injured It's when energy doesn't move that's three four And five now inhale head up Hold it here exhale Grab your blocks.  Just pull your butt back feel a map step back plank position This is where I Struggle that's good. That's okay. We need to struggle if there was no struggle there would be no yoga Now if you're taking the vinyasa once you get to plank position lower chaturanga Inhale up dog.   Just walk it back Lower chaturanga Inhale up dog Exhale down dog All right.  You're both putting your feet down As my teacher would say why fearing why fearing? All right So that's just something to work if you're doing that your practice where you're putting your feet down before When you get to the jump through instead of just coming on with your on your butt Then that's a fear All right, so that's just for anybody right now watching if that's happening to you something for you to like take inventory up All right, so we just did the standing. We're now going to do the seated Version of this art of pot of art about a Padma Paschimottanasana. So you're going to take your right foot bring it into your left hip Now I don't want to see this. I don't want to see the toes hanging over the leg That's going to call the knee issue The arch of the foot needs to come into the belly It's like a bowl for the belly if you can't get your foot up that high yet Then you just bring your foot down a little bit All right now. I want you to take your right hand behind your back and see if you can catch your foot If you cannot catch your foot.   The left and the right side have two different energy patterns That's why we take a vinyasa between each side guys. It's cleansing that energy So you're not pulling the karma from one side into the other side All right Now reach your arm around if you can't catch that foot yet use your binding towel again Watch the toe make sure the toes aren't hanging up off the leg.   Exhale downward facing dog Teri and mukha ekapata pashe matanasana Supta inhale jump through straight legs sit down. So this is the counter pose The pose we just did All right, so you're going to take your right leg You're going to bend your right leg back now Now I don't want anybody sitting on the heel.  I'll start a shy exhale take it back Econa beam should he inhale up dog look at the nose beam should he exhale Down dog John you sure shots in a sub to inhale jump through straight legs sit down Okay, so this is the quarter primary series mark So this means this is a posture of neutrality So this is it if you wanted to which I'm going to ask the girls after we get through this posture If they want to in here if they want to go to half primary series and they and I talked about this You can't end your practice on an unneutral posture So if I were to in their practices right now That would make me a really shitty teacher because they're imbalanced right now They're their energy is not balanced. It's in the process of now rebalancing because we're going to take John You a so what's John you a we're going to take the right foot in So we always take action on the right foot sought right side first So pull the right foot in create a 90 degree angle With the right foot Now you're going to be trying to get your spine to line up with that left femur bone Now if you can catch the sides of your feet catch the sides of your feet If you can do the full posture catch your right wrist around the balls of feet exhale fold shin to the shin Make sure everything is active. Make sure your foot is flexed.    How are you feeling? You want to go further any so we have five um seven more postures if we go further Um Yeah, i'll go for that. Okay. Now. Let me go let me just while we're stopped here for a moment Let me guys let me show you guys a modification and emmy I'm going to tell you this if your shoulder starts bothering you in the next half of this until we get to the half primary series mark If you've got a shoulder issue going on Don't stop. You're still going to have to do a vinyasa in between the postures, but there is a modification So if you have a shoulder issue going on the modification just turns into nevasana Okay, so if your shoulder starts bothering you emmy instead of taking a jump back up dog down dog You can just take nevasana to generate that heat to cleanse the body Okay, all right. So you guys are down now. So we're going to move into john use your shots in a beat So john use your shots in a beat. Let me explain this to you guys that are watching If you are on your period and you are practicing on your period i'm going to ask you not to do this posture Instead you're going to do a again. You're just going to pull the right foot in again If you have prostate issues as a male, you're not going to do this posture. You're just going to do a again All right, but if you are okay to do this posture for b.    That's normal.  I start a shy exhale.  You sure Shasana see something he'll jump through straight legs sit down. Okay Let's talk about see for a minute because this is an advanced posture And for a lot of people practicing i'm going to have them just do a again Right for a minute because this is an advanced posture, but let's talk about this posture for a second So ladies, let's just see where your hip flexibility is So this posture is going to prepare you for leg behind the head So I want you to take your leg for a moment your right leg I want you to lift it up Extend the left leg out flex your left foot so make sure your left foot is flex So flex your foot both Emmy and Stephanie flex the foot because that's your foundation Now I want you to pull the right leg back Because this is what's going to get the leg behind the head And then see if you can get the ball of the foot to your ear without bringing your head down So bring the leg the foot to the ear That's as far as I can go So if you can touch people watching right now if you can touch your foot to your head Without bending forward if you can bring the leg back to your ear This means that your leg is ready to go back behind your head That's the flexibility of your head if you're right here. You can't get it there yet. Okay.  We all know that that song right From kids all the joints are connected The hip muscle or the hip joint excuse me hip joint is the biggest joint in your body It's a ball in a socket So that means it can it does have the mobility to move in all sorts of directions but because of stress because of trauma because of shoes because of desk The muscles and the tendons around that joint get tight And so it can't move the way it should move Okay Now when that when we take that hip now the hip because it's the biggest joint Sometimes we use the hip as the junk drawer Where emotions we don't want to deal with we just take it and we shove it in our hips So sometimes when we come to these matt It's just like the twisting posture in the beginning when I was telling you pull your hips back When we don't want to deal with the shit that's in our hips We take that shit and we or we take the twist and we put it in our knee And that's when you get knee issues Because the knee is a smaller joint But the the ankle the knee and the hip are all related And that's what this posture is showing you So let's just break this posture down very very slowly if you are new to this practice I want you not to do this posture yet. I want you just to do don you shushasana a again, which is this But if you want to start to work on this posture Keep your left leg extended and keep it flexed at all times because the extended leg is your foundation It's the foundation of your house now. I want you to take your right leg And I want you to take your right arm under the right leg I want you to take your peace fingers to your right big toe I want you to take your left hand to your right heel Now we're going to twist the ankle So you're going to pull the ball the foot down to the floor And the heel up now. I've now just released my hands.  Perfect ladies. That's right where I want you to keep that left leg flexed 1 2 3 4 and 5 now inhale head up Exhale good now cross your legs grab your blocks.  My left hip notoriously is my bad hip My left leg is longer than my right leg. This is where I my left hip sits higher So I understand that that's mommy issues basically female issues. All right We're going to take that left leg keep that right leg nice and flexed same flex same thing We're going to pull it back And now without dipping forward keep yourself sitting up straight See if you can bring the ball of your foot to your ear to your head If you can do that like I can do that and that means the leg can go behind the head It's ready. If you can't do that yet. That means it's not ready yet so you're just going Kind of take inventory of that and frequently just a few times a week. Check it.  All right One, but you ladies sit up straight.  We don't want there to that's going to make it more difficult Walk the right leg out to the side Keep your left leg now if you can't bind yet if binding is just not possible What you're going to do you're either using a binding towel Or you're going to just hug your leg in and sit up straight to stretch into the hip If you can bind you're going to internally rotate that right arm around the shin Of the leg reach behind the back and catch your hand All right, both ladies are using their binding towels if you have a husband or a kid You can always have them come and give you the binding towel Exhale fold chin to the shin keep that left leg nice and flex one two three four And five now inhale head up Hold it here exhale Inhale grab your blocks cross your legs lift up Exhale take it back Good inhale up dog exhale down dog.   I also want to mention too For marige asana a b and d we want to lift the hip up.   So same thing. It's a forward fold. So now we're going to take that Right arm.  Okay Changing sides.  Austin is see sub to inhale jump through Straight legs sit down. Okay. So this is the one reach Austin aware the the both sits bones are going to be on the ground All right, so you're gonna set up just like a extend the left leg out stand on your right leg Now this time again both the sits bones are going to be on the mat So no binding towel for this one Stephanie Okay, flex the left leg now. This is a twist So if you cannot bind yet You're going to first start by pulling the leg in and twisting If you want to go further You're going to take the left arm elbow to the outside of the right thigh And twist if you can take the bind the left arm is going to internally rotate Come around the body and catch the right hand and bind But if you're not there yet Don't push it just work on that twist The eyes are the tops of the spine so keep looking over your back. Keep your left leg flex one Walk your right foot closer this time now to your inner thigh of the left leg Stephanie So other foot right foot Other way bring it for this one bring it closer to the left leg Make your foot touch your thigh good two three And keep your right hand on the ground behind you Stephanie Yes, good now really twist good for both sits bones on the ground And five good now release inhale cross your legs lift up grab your blocks Exhale take it back or take navasana Inhale up dog Exhale down dog bend your knees jump through straight legs sit down changing sides So now on the left side so once again keep the right leg nice and flexed So for this one, we're not out to the side. We're bringing it in So don't rush too much when you're first learning this all right first take that twist Right either hug the leg in Look over or bring the leg out to the side And look over if you're able to do the bind or internally rotating the leg bringing it behind the back catching your hand And taking that twist You're not there yet. No big deal one two three four And five good exhale release Cross your legs inhale lift up. I know you're getting tired, but keep that calm focus Exhale take it back You got two more postures inhale up dog. I gotta plug my computer in okay exhale down dog Okay, go plug it in quickly. We got two more postures before we close out I thought it was plugged in but it's not Sorry about that. You're fine. All right. Marie Chawson a D So this is the one that people get obsessed with this is an advanced posture So jump through straight leg stuff. So let me show you guys. So D is just like B So let me kind of show you a build up for this. So if you can pull The left leg and again for those who can do that you're going to pull it in Lift up. So again, the knee is touching the ground now That's the base if the knee comes up Then once again, you're going to put your foot under your sits bone just like with B All right. Now this again is a twist So once the base is set up once the left foot is in right sits bone is lifted You're going to start your twist.  No Binding. Yeah, just modify the twist. So that's an advanced posture guys So you're not going to probably get it right away. Stephanie. Don't come up off the mat. Keep your Left to the wrong side. All right. Yeah, you need to do right side first. So left foot So ladies for your modification left foot comes under the right sits bone stand on that right leg lift that right Butt shake up the left one stays down and then hug the leg in and take a twist Look over your right shoulder. So don't try to push the twist too far stuff because that's going to cause an injury One and make sure your left uh sits bone is on the ground Two the right one is lifted left one is down three four And five good release Cross your legs inhale lift up Exhale take it back Inhale up doc exhale down doc Bend your knees jump through changing sides So for most people the modification when they first start especially to protect your knees for your knees develop flexibility Bring the right foot under left sits bone stand on the left leg And then just hug that leg in Take a nice twist the leg to the side Don't try to rush it though when we rush it. That's our ego One just be with it two three four And five now in our exhale release Grab your blocks inhale lift up Exhale take it back Inhale up doc Exhale down doc All right bend your knees jump through so this is navasana This is the middle part. This is the path primary series mark My teacher says that this is the most important posture in all of primary series This is going to neutralize everything now. What is navasana? It's the posture of navigation So when we do navasana No bent knees because that's going to throw your back out Legs are going to internally rotate together. They're touching straight reach past the legs Whole body is active Here we go One relax your face Calm breathing two good.   This is nothing compared to that And five good cross your legs inhale lift your butt up last time Legs up you're neutralizing everything you're engaging every muscle of your body legs up good one two three four And five good cross your legs inhale lift up Exhale take it back chaturanga last vinyasa for today Inhale up dog Exhale down we're facing dog and bend your knees jump through straight legs sit down All right, so we're going to do the three closing who draws the three closing postures to close out the practice Now for those who are watching that's only the first half of primary series So we have the whole back half of primary series in the full closing and back bending sequence and closing that we haven't done today But this is a great place to start for beginners now um with that being said One of the keys we look at besides the hip mobility To give you the back half of primaries primary series is if you can do navasana five times no problem Because that's the core strength needed to do the back half of primary series So that's just something for you guys to understand what what we're looking for when we give students more postures All right, because there has to be safety right? So if you're strong enough to hold navasana five times no problem Then you're strong enough to do what's demanded in the back half of primary series So with that being said that's why I want people watching to understand this is why it takes years to develop this Okay, all right closing mudra. So bad a padmasana. So we're taking padmasana Right foot comes in first and then the left foot now if you can't do full padmasana You're just going to pull your left foot on top Or your left foot in front. This has to do with where your liver is in your body. All right, so From here if you can reach around and catch your feet Reach around and catch your feet if you cannot do that yet. Just grab your elbows exhale fold Chin to a four five ten breaths one. This is the mudra of Thanksgiving two so giving gratitude to spirit to God to all of the gurus Which means to turn darkness into light that's three for thanking you of finding this practice to helping you get through this practice four You don't find this practice by mistake five six seven eight nine and ten inhale head up Keeping in your padmasana position yoga mudra nava. So straighten your arms spread your fingers apart Pull your chin in Bring your index finger and thumb together like a duck bill. So it's not this guys. This is a very bad symbol It is not this my teacher in india gets so mad if you do this. It's this It's this all right pull your chin in deep breathing This is the joining of god and man Using that breath to calm down the nervous system Okay, last posture. It's put to heat Levitation pose now if you need if you want to use your blocks you can use your blocks It's totally fine.  Yeah feet face the opposite direction. We do this because oh Yeah, michael come in and watch this audio We do this because we want to change the the pattern of energy from our practice to now our post practice This is also not called shavasana. Okay, you will make an indian teacher very upset if you call this shavasana This is called sukhasana the posture of rest. So light light down now. You can close your eyes palms face up Have your palms face up close your eyes I'm going to keep them down just for a couple of minutes. You only want to stay for about two minutes Almost me. All right ladies come back to your breath And then make your way up to a seated position on your mat Normally in a mysore you would be directing yourself into your resting position and out of your resting position in a Blood class the teacher actually leaves the room and you bring yourself out of the rest So no poetry reading now that none of those bells and whistles So ladies, um, I kind of realized we started practicing that people could be practicing along with us That's why I went to a lot more workshoppy for people who wanted to be practicing along with us Um, any final closing words to our friends watching us right now I'm dying It might look it might look easy, but Oh my god, you guys So if you feel like you're dying You're doing all right Oh my lord. Well, that was so much. I will say we didn't record obviously last week We just did it privately and that you guys your practice got so much cleaner in just a week You think so?  This is why people drop a lot of it. I'm a beefy girl I got Well, and you said something interesting Stephanie I want a few weeks to go and I want to like point this out to people You were like I you said I can't remember what you said exactly, but I can't get over how much I'm sweating And we I think we are really confused about sweat in the west We think that in order to sweat and burn calories We have to be doing cardio, but that's what you are doing a little cardio Your heart rate is rising your heart rate should be up in this practice, but anytime you engage your muscles That's what's going to cause the top is cause the sweat that's necessary And muscle engagement is what's actually moving the energy for you So you always want to make sure that if you're going to a yoga class and you are not sweating Don't go back to that yoga class. That's tapas. It's a niyama.  I I've told the story before there was one year. I was practicing besides I had When you get moved so in my sort india, we don't have you you get assigned to time because there's so many people And he moves his more advanced students to the First slot which is means you have to get up at 2 a.m And so With that being said, I always practice beside the same person at that time slot because We were the first group and so this guy was practicing beside me. I don't know his name. He was asian Wasn't my best friend chris. It was his other guy This was like 3 30 in the morning and every time he would get to a particular posture He would get off off. He was very calmly get up off of his mat Walk to the restroom the men's restroom was right there marble floor. So you could hear everything and he would start hurling Nobody flinched in the mice or room because we hear it all the time It's no big deal He would walk out calmly get back on his mat and all schratt would say was did you clean it up? And he would say yes, you go keep going Every day same posture I puked after my yoga practice two days ago and then yesterday Um when I got to the twisting the last five sequences, right? I just too well It was on the left side. I twisted and it just released something and I I think it's because we were filming today Well when I'm by myself, I actually hold some of the postures even a little bit longer to really dig into them Well, let's talk about that because that can happen sometimes But sometimes people will do that to avoid the work So let's talk Intuitively doing this. I don't trust me. I don't want to hold the poses for more than two breaths But this was I always it's five breaths. You're holding each posture for five breaths But I dug into one of them and I I released something so and I started There's a science behind why we go so fast with them It's because the in and out of the posture is actually going to pull up more It's going to suction cup up more. So that's okay. I there's some postures. I'll hold for like seven breaths and I it was like six or seven breaths and Um, it released something out of me and I just was water works for the rest of my practice But for everybody watching right now I want you to be careful with that because that is and if you feel like you get to a point Where you're slowing it down so much where your heart rate drops and you can start to get cold Then you got to speed it up And the reason I want to do that point Yeah, people will do that people will do that So what we're trying what we're doing too is we're keeping the mind on a meditation So when we slow it down sometimes the mind gets off the meditation and also So after navasana when you start learning the back half of primary series You have a posture called buddhipi dasana Then you have kermasana Then you have supta kermasana, then you have garbapin dasana and then kugutasana These five postures Are extremely advanced postures one after the other So buddhipi dasana you're literally jumping from down dog Wrapping your legs around your arms pulling them in and pulling your chin to the mat Without anything touching the mat and then they're lifting up A supta kermasana you're jumping your legs over your arms lying down with the legs over and then the next Posture you're putting the legs behind your head And so when we start to slow down the heat we lose the endorphins too And so when we get to that family of postures that's immediately after navasana If we've slowed down those endorphins or slowed down that heat the body's not going to go into those postures So we are preparing you we're preparing everything and so the half primary series on its own Can be its own practice complete practice However, it is also preparing you for the back half of primary series So there's a reason why this is this um this particular sequencing has been done for thousands of years There's a reason why everything is done. It's not just for shifts and giggles It's it's it's it's developing some patterning in your body That's they're going to take you to a new level of patterning Right and then when you get to so what happens too is after you finish primary series and you start working into second series There comes a point where you're doing all of primary series and then half a second So you have like a two hour practice And then when you get to and when you start doing second series all of a sudden the primary series starts to crumble again Things get tighter and weird again So you have to rework it while working second and then once it's clean up to there And you move past the middle point of second series then you drop primary Same thing with third you're doing all second series. You start adding third in It's the same thing and so the ebbing and weaving of the way these postures work isn't just Once you get it you get it. It's done. It's a tango. It's a it's a constant dance. It's a constant change You know And so just be very care if you're practicing at home just be very careful Of where you are and we talked about yesterday. I'm the artful Dodger It's what David it's it's when you're cheating, but you don't realize you're cheating You're it's your subconscious Right and so that's why I'm so glad we were talking about these things because this is the format That teachers have to hold for students. So yes in a mice or environment like like that took us a long time That took us like an hour and a half to get through our primary series because And me and Stephanie are new and the people watching are new I do full primary in an hour, but I've done it for 16 years Right and so I know it. I know it. My body knows it, right? It's I've been through the relationship. Listen Austin is the posture practice in myself. We have had a very love hate relationship We need there like we've we've had to go through therapy couple therapy, you know So so I know ever you know and that's and that's the thing too Like you start to realize the more you do this practice like when you do make the mistakes Of like maybe staying too long and and one posture and then cheating another And then all of a sudden something falls apart and another posture then that's when you go Oh I guess like um bonchou who's a teacher in thailand that I love he's his His videos on his instagram of his classes are beautiful the way that he Does them but um, he always says the leg classes are your check up. It's your check up to see where you're cheating Where you're cheating things So so yeah, if you're going to hold the postures for longer, I would only hold for like seven breaths Nothing more and then move on Because then the body's going to start to slow down it's going to get kind of cramped into it and not have that Free flow. Yeah So yeah, seven breath five breaths is how long you hold it Seven breaths max if you want to hang out for a couple extra breaths If you hang out on one side for extra breath So you most definitely have to hang out on the other side for the extra breath too So don't hang out one side for longer than the other because that's going to cause massive imbalance That makes sense though, right Yeah, anything else you ladies want to Bring up before we Get my coffin and dig a hole now It's joking But it's hard it looks easy, but it's not and just be patient with yourself because It takes years to do this mm-hmm And that's why I'm so like gradually So grateful for you ladies for doing this and because there's no point There's literally no point and me doing primary series for people There's no point. I've done it for 16 years So I thank you guys For doing this because this is what a mice or rim looks like Thank you for the shit show The hot mess we are it's a hot mess. It's a hot mess express for everyone It's always I tell students all types of most yoga is a flop shop. Yeah, can you all see my hair? I don't know It's wet Yeah, that's not water. It's all sweat. Yeah, I feel I feel like I'm gonna vomit.  So obviously I have to work a lot more understanding I was saying this. I don't know if I was saying this to any or you guys last week But the weird thing about when your body starts to shift to change Postures you hate now You're gonna love later Impostors you love now you're gonna hate later and I'll give I think I gave this example last week But the second posture of second series is a posture. Um It's a lot like Tyrion Mukhaikapada poshimottasana.  Oh, yeah Yeah, I have a lot more upper body strength And I think I ever have in my entire life besides when I was a kid because when I was a kid I could do a headstand for 20 minutes straight no problem I was very flexible and I was very I was like So I was an athlete as a kid Um, but even then I I didn't I've never really had a lot of upper body strength And like I've always had thicker arms thicker shoulders I've always been it's all the muscle and all the strength has always been in my legs I'm seeing a shift though So I'm noticing like Especially even in the last week like using the blacks and everything and really focusing on lifting myself as you can see There is no uh, eloquency of me lifting myself up and in kickback because that's going to take years obviously, but I can definitely lift my butt off the ground where even last week I was having a Did it look like I could lift myself even more so than last week a little bit better? Yeah, you both got very cleaner and I will say something about head stands though They're not it's not upper body strength for a headstand Yeah, I know it's core and legs So my core was oh my core was a lot better when I was a kid and obviously life throws at you traumas and guess where it goes And of course if you're not working it, you know Beth and I we were talking about this yesterday on the phone like what starts to happen because you kind of had some breakthroughs And your and your thought patterning, which is what we're really we're really looking through for breakthroughs in the thought patterning That's why we're using the body because they're connected And you had a breakthrough with something and you asked me if it was the yoga I won't say what it is, but I said no it's not the yoga the yoga is just a tool You realized something your thought patterning changed on something Because a lot of us most of us some point bought into the matrix At some point we all bought into the brainwashing And we allowed ourselves to be brainwashed You know and we allowed ourselves to believe that we had these limitations We have a rabbi butt. We have a rabbi butt. Yeah. Hey buddy.  Hey, buddy. Are you the guru? He's from india if you guys don't know my dog is from india. So he was found outside of the shallow as a puppy in india. So he's he's We say he's a little bobblehead He's the guru ravi jeep ravi jeep Yes, he agrees with me. So um, so anyway, yes, so that's what's happened That's what happened to step should a breakthrough because something in her mind Switched you can't say what it is. I don't care You you are you're able to see better I was able to drive without glasses for the first time in my entire life Yeah, and she asked me if it was the yoga. I said no, which I want to say that's not it's not the yoga The yoga's not this is I suddenly could see like it's a weird thing ever is I was like I was I I was so cheerful yesterday after my practice and I talk about this all time I don't cry very often but yesterday it was just like That little breakthrough I had during the practice. I was just waterworks yesterday the littlest thing I was like What is wrong with me? I'm driving home from the grocery store. I had to wipe my eyes and I'm like What in god's green earth like literally and all the colors were brighter I know when I was not tripping out on shrooms That was not sure I don't fix that either. So It was bright like everything was super bright and I could see I could see road signs I've been wearing glasses since I was 12 and I was like Oh my god, I could and here I am crying even more because I can see Yeah Well, we get so attached to these labels that the medical industry has given us Oh, I have this. Oh, I have that. Oh, woe is me. I have this And I was saying to Stephanie it's something I've never said to you before but you know, that's all made up, right? There's a reason why diseases are named after people It's all made up. It's it's make-believe Yeah, there's no really there's no such thing as arthritis something I've struggled with Emmy and I both were diagnosed fibromyalgia, right? So I mean, yeah Like two years ago. I was looking at possibly Walking with a flip and came because I literally I could not walk I wish I had my youtube channel then so people can go back But if you do go back you can see that The even the texture of my skin was like off like my coloring was off. I looked Almost like half dead kind of there was a member that picture. I showed you Yeah, myself before my skin was gray Yeah This is why Stephanie figured this out and she had this breakthrough in her thought And I said that to you because I never I don't think I've ever said that to you before like no, it's all make-believe There's no such thing as arthritis. It's just your body your bones get brittle because there's anxiety. It's anxiety It's not arthritis. There's no such thing as fibromyalgia.  Well diseases and all diseases all diseases means is dis-ease. It just means imbalance That's all it means is imbalance And if someone comes to me as a teacher and they're so sold That something is wrong with them that they have some sickness I can't do anything for them They're wasting their time Yeah, because they're using that label as a crutch When it doesn't exist to begin with it just doesn't exist Like when I hear when someone tells me of fibromyalgia, all I see is oh my god, they've been through trauma Yeah, it's not a medical condition. There is no such thing as medical conditions. It's all energetic body It's all your soul is trying to tell you something through your body And the minute you make that realization the minute you realize that Everything shifts Doesn't mean you're not doesn't mean you're not going to have aches and pains Of course you are if you have a human body, you're always going to be dealing with your nervous system Well, when you're detoxing too You're going to ache. I've been aching all week. I know you and me have been in a lot of pain all week Yeah, we've been in a lot of pain all week because we're literally detoxing too And our body is rebuilding itself So how many people in this practice have gotten to that point where you ladies are we are in that much pain Because you're detoxing and they quit because they thought something was wrong To me that's like a No, let's do this more. We gotta get out of that mindset. Let's do this more. I gotta keep going. What means is working Yeah, but we've been but the cabal the controllers have trained us To die early Yeah, by believing these lies. I'm I'm living to like 500. Okay Well, we talked about the emmy you look at people in the yoga world. I mean and I'll say it I I might sound like an asshole for saying this but if you look at our stanga Practitioners like if you look at a group at a group of authorized teachers, they're really pretty people Very aesthetically beautiful people It's because they were doing their practice though. That's the thing guys. The guys have beautiful. Oh, oh my god listen Yoga bodies on men Exquisite those yoga stomachs on men our heart is rock And they're very they can move girls. They can move They're not like Huh, oh can they now? Yeah, they got some hip action. Let me just tell you It's a very small community. I've dated a lot of them Let's me Let's me we're gonna we're gonna explain this to the audience in a way that They can understand what fris is talking about here. Where is it? Hold on i'm gonna get to in a second. I mean that's just that's my first of all.   You can talk about philosophy with them It's not like it's a wambam. Thank you, ma'am. Like they can lay there with you out and talk about like human suffering and I'm cold. Yeah the sweat. So yes guys if you're watching and I I only know Three gay men in this practice most of the men most of the teachers there are 50 There are 50 certified So i'm authorized there 500 of us who are authorized there 50 certified certified means you've lived in India for like over 10 years and you've finished like Most the advanced series. It's it's a lot. There are 50 people in the world who are certified Only only 17 of them are women. That's how many men are in this practice because it's a very But all those bodies their muscles just like glisten and all right men time to bust out and a lot of them are have tattoos And when you're in India and you're kind of there with them for months in India together and Oh my gosh They're vegetarians like they'll eat the smoothie with you like so I'm they have like no body fat whatsoever. I mean it's beautiful bodies. So Hey, we're still human even though we're doing this practice when I know when I teach I don't as we're and I I'm all serious that when I teach I don't even think about that like that is not even I only look at my own peers in that way Not my students. I know right all my only my peers. So all right Everybody got a taste of our our asses. I mean when we were doing that bending over Oh, yeah It's like it goes back to that one episode we did with taylor back in january christ We're talking about levitation sex, you know, everybody's boobs out in the air We're doing yoga at that point Everybody well, I hope you guys watching enjoyed that Um, so, um, thank you ladies so much for being such good sports about that and and um Again, I realized as we started hell people watching could just join in and practice with us If they wanted to practice at your own rest stop if you really I really really again get yourself a teacher There's nothing that beats having a teacher. So, um, anyway ladies I'm gonna go ahead and sign us off because it's been about two hours now. So anyway I love you ladies. Love you guys Later. Bye everybody