Now the Inquiry of Yoga Level 1 with Ginger Dunaway

Transcript

come to your comfortable seated position whether cross-legged or half Lotus or full Lotus maybe using a block underneath your hips or a bolster elevating the hips getting that spine nice and long getting that lower back nice and flat lengthening up through the crown shoulders relaxed fa is relaxed hands Palms down on the legs in a grounding gesture we will begin with darga breath three-part breath nice deep inhalations followed by nice deep exhalations filling the lower belly first rib cage second front back and sides of the rib cage and chest third exhale pressing the air out using the abdominals to press the air out and then inhaling belly rib cage chest exhale when you think you've exhaled completely exhale a little bit more air out inhale belly rib cage front back and sides of the rib cage expanding in chest exhaling layer the dur breath with the UI breath ocean sounding breath Darth Vader breath sounds like this keeping that breath nice and deep like the Durga breath but layering it with the UI ocean sounding breath as if you were to lull yourself asleep inhale the arms up overhead and then exhale taking those hands down through prayer in front of the heart ATA yoga nasum one of the first yoga sutras meaning now the inquiry of yoga so today we will use yoga to inquire within what's going on with ourselves today body wise mind wise checking in with ourselves then taking those hands in front of the face opening the hands like a Lotus Blossom blow that intention out so that it's permeating every aspect of our being walk those hands out in front of you lowering the forehead towards the floor towards the Earth getting a nice length in the back and then walking those hands over to the left really pressing into the right palm so really feeling a stretch in the back of the right shoulder blade and then planting The Left Hand by your side inhale open the chest extend the right arm up and over really getting a nice stretch in the side waist let the head head and neck completely relax breathing into the side body breathing into side waist exhale fold down to the ground walk yourself over to the other side reach those Palms to the right side press into the left palm really opening up the back of the left shoulder blade and then open the chest to the sky reach that left arm up overhead plant that right hand into the ground press the right shoulder away from the ear relax the neck and breathe into the left side waist exhale folding back down walk yourself over to the other side pressing into the right palm again opening up the back of the right shoulder blade and then supporting yourself with the left hand as you open the chest reaching the right arm up overhead for your side stretch breathe into the right side waist feel the rib cage expanding with each inhalation and then as you exhale take that right arm back across the body reaching it back away from the left arm point the fingertips down as you you really relax the head and neck getting a nice stretch in the neck reaching that right arm back up and over and then folding down to the ground again walking yourself over to the other side plant that left palm really feel a stretch in the back of the left shoulder blade support yourself with your right hand as you open the chest reach the left arm up and over breathing in into the side waist and then extend the left arm back across the body and Away down and Away taking those fingertips towards the Earth as you relax the head and neck completely feeling a nice stretch in the side of the neck breathing and then reaching that left arm back up and overhead breathing into that side waist keep the neck and head relaxed take the right shoulder blade towards the spine and away from that right ear folding back down to the Earth coming back to Center reaching those arms forward bowing down to the Earth forehead to the ground or to a block slowly walk yourself back up to seated and then remove your block find yourself in half Lotus or cross-legged or full Lotus prepare for torso circles so start rotating the body in a circular movement circular Direction maybe inhaling on the way forward as you open the heart forward round the side and exhale as you fold back into yourself rounding the back out to the left side inhale heart opens over to the right side exhale folding in on yourself inhale heart opens nice fluid graceful movements through torso circles allowing the spine to continue to warm up allowing the Torso to warm up feel the tissue just melting pause sit nice and Tall if you're in half Lotus change take the opposite foot up on the thigh or if you're in cross-legged opposite leg in front and begin rotating in the opposite direction inhaling heart forward exhale round rounding back and again nice graceful fluid movements feeling the physical body just melting feeling the thoughts in the mind melting dancing your way around through torso circles allowing that Prana to move through the body come back to seated position rising up through the Crown release the legs and come into tabletop pose inhale drop the belly to the earth look up to the sky exhale curl the tailbone under round the back tuck the chin exhale begin inhaling uncurling the tailbone first unwind the back look up press the shoulders away from the ears exhale curl roll the tailbone round the back top the chin inhale uncurling tailbone unwinding look up exhale curl tailbone rounding back tuck the chin and torso circles in table so rounding that back pressing out to the left dropping that belly to the Earth pressing out to the right rounding the back press out in every direction as much as possible get the head and neck and shoulders involved and then pause rotating in the opposite direction again feeling as if everything is melting in the body releasing relaxing and in the mind everything melting as well releasing thoughts to-do lists any worries and come back to a FL FL back in table and then extend your arms forward taking the forehead to the floor bowing to the Earth hips directly over the knees looking forward you can e even take the sternum to the floor if the shoulders are nice and open with the chin on the mat come forward into Sphinx pose with the shoulders directly over the elbows reach the back of the heart forward open the heart inhaling press back through the toes and then press yourself up into a modified bujang gasana Cobra shoulders over the wrists elbows can stay bent inhale exhale look over your right shoulder let the left shoulder come forward as you look back towards your feet inhale heart forward exhale look over the left shoulder let the right shoulder come forward inhale heart forward exhale lower yourself all the way down to the ground and then press yourself back to garbosa child's pose take the index and thumb finger together allowing yourself a moment to say hello to yourself and then Rising back into a seated position on the feet inhale the arms up overhead and exhale down through prayer Palms facing up on the legs in a receiving gesture when we take a moment to slow down inside slow down with the body slow down with the mind we get a sense of coming home to ourselves coming home to the peace the Stillness the quiet that is our true nature namaste