UnBlocking Knots - Granthi Pathway Freeing Yoga Challenge

Transcript

oh hey how's it going hi jess hi alex hi leah hi me nice to see you come on in everybody [Music] nice welcome welcome everyone welcome to friday rainy friday it's all good plants are loving life right now and uh so am i how are you feeling everybody good that's good let's find our way up to a nice tall seat take your hands towards your thighs or to your knees wherever they can rest and close your eyes what are you working on today take a moment to discern what it is that you need to work on what is really prevalent what is really heightened maybe there's nothing grooming at the surface maybe there's nothing bubbling away there maybe you just really want to move perfect reason to be here but if there is something let it land and it could be right in the belly it is for me today little butterflies with razor wings but it's all good stuff stuff that needs to be told some stuff that needs to be said needs to be spoken so what is your truth for you today dive in there seek it out have the courage to ask the questions take one more breath in and one more breath out gather the hands to the heart palm to palm we'll open our practice today with the sound of three ohms take a breath in oh [Music] oh [Music] thank you thank you thank you thank you for being here thank you for showing up when you're ready find your way into downward facing dog please we'll come into our first down dollar day set up the hands the foundation for the shape and set your sitting bones up nice and high and for this first downward facing dog find a little bend into the knees a little buoyancy through the body and you can shift the weight a little side to side over to your right over to your left uh-huh find a little buoyancy through the legs and the torso and then settle yourself back in spread through the sitting bones super wide as you send your tailbone up nice and high keep the left leg bent on the right heel down to the floor shape at the head you may be holding on to tension at the base of the skull in the neck and the tongue stretch it out and then switch sides bend into your right knee send your left heel down and then do it again and bend into your left and the right heel down okay and then bend into your right side left heel down spread through your toes and then bend into both knees send that tailbone up naval draws in take a breath in and exhale send both heels down to the floor straighten out your legs as much as they're willing to go powerful legs powerful feet and then when you're ready shift the body forward high plank shoulders over the wrists exhale hips up and back bent leg down the dog all right a couple little bounces there do it again shift the body forward catapulting yourself forward and then take it back bend the knees and then we'll do that one more time inhale forward heart forward crown forward leg super strong and then exhale back inhale come forward and then lower the knees down to the floor drop your belly lift your heart lift your tail and then exhale back into child's pose do that again inhale drop the belly to the heart with the tail and then exhale round take it back child's pose do that one more time drag the heart forward collarbones are wide and then really push around at the child walk your hands all the way over to the right come high up into the fingertips push into the left fingertips drill the left hip back and down towards that left heel and then walk yourself all the way over to the left breathing into the right side of the body back to center plant the palms downward facing legs or you can straighten them out be careful of what your ego is telling you to do and listen to what your body is asking for that's it when you're ready walk your hands back towards your feet please put them into a standing forward fold grab a hold of the elbows rag doll it out shake it out balance it out love giving these little bounces in the body finding a little bit more mobility of the body trying to take the stiffness out of the practice yes there was a time and a place for strength and there's a time and a place for steadfast wrong but there's also lots of space here for movement for flow that's it release your elbows and slowly roll yourself all the way up push into the feet crown of the head reaches shoulders roll away from the ears heart lifts palms forward tadasana mountain pose inhale sweep the arms high to the sky and then exhale the bowel halfway lift inhale and then walk it out to plank please take your time nice long plank hug your tailbone back knit the ribs the low ribs in toward each other and then exhale lower all the way down to the floor slide the hands off the knots at the fingertips and inhale for three little covers flip the heart oh that feels good and exhale to lower two more times inhale roll the shoulders at the ears spread through the collarbones and exhale to lower we'll do that one more time push into the tops of the feet the pubic bone stretch out the belly and then exhale to lower slide the hands underneath the shoulders push the floor away find plank hips up and back down dog and you can pedal and sway and shift and move and do all the things that make your body feel good more of that please more of what feels good less of what doesn't feel good when you're ready shift the body forward [Music] shoulders over the wrists and then exhale take it back down dog and do that two more times inhale forward what is your truth today and then exhale take it up and back dog one more inhale reach it forward shoulders over the wrists and then exhale take it all the way up and back down dog take a breath in and then exhale up the hands back towards your feet please slide the hands up to the shins this time get nice and long and exhale to fold a couple bounces and then when you're ready reach the body all the way up root to right and let exhale hands snuggle back into your heart inhale sweep the arms high to the sky and then exhale we bow inhale lengthen long spine and then walk it out to plank like an inchworm shoulders over the wrist nice and long knit the low ribs in take a breath here and then exhale lower all the way down to the earth hands come off the mat feel like that copper snake with the elbows nice and high lift the heart and then exhale to lower you can wiggle it down there too inhale all the way and then exhale and go one more inhale how can you find a little bit more ability for the shoulders for the neck and then exhale to melt slide the hands underneath the shoulders tuck your toes press it back to plank and then lift your hips up and back down dog straight leg with that leg up to you still or moving around here up to you when you're ready bend your knees and then walk or hop forward inhale lengthen long spine and exhale to fold inhale all the way to stand reach up rise up and then exhale hands to heart inhale sweep the arms high and exhale halfway lift inhale plank the palms hop or step back chaturanga or to the floor and you find your back bend with the heart upward or cobra and exhale downward facing dog take the right leg up and back inhale bend the knee and find some big hip movements here greasing that right hip allowing the body to meet the breath the breath to eat the body take it into the other direction watch that left shoulder try to lift up through that left armpit one more breath and then slide the right foot to the outside of the right hand left hand stays down right on rising reach up through the right fingertips breathing in take one more breath exhale right hand comes down step back downward facing that's it inhale left leg rises bend the knee stack the hip and find your big circles in the sky make sure you have enough prana enough breath to support it pushing down into both hands notice if one elbow is bent hug the elbows toward the midline right in toward your face and lift that left knee up high beautiful one more breath step it to the outside of the left hand right hand down left arm rises make it feel good more of that yes you might even find some wrist circles in the sky lifting the heart lots of length for the head take one more breath and then exhale down facing dog beautifully done inhale shift the body forward to high plank shoulders over the wrists exhale hips up and back down dog two more please inhale shift the body forwards and then back to downward dog one more then back to downward facing let's bend the knees look forward hop and walk to the front of the mat lengthen let go inhale all the way up head exhale hands to heart close your eyes widen through your collarbones roll the tips of your shoulders so you have a head of the shoulders all the way down the back and stay at the heart center take a breath in and a big breath out inhale sweep the arms high and exhale the bell halfway lift inhale plant the palms hop or step back find your flow you are back then and downward facing we'll take the right leg up and back inhale step the right foot through lower the left knee down walk the hands all the way over to the top left corner of the mat and find some hip circles moving the body around full body friday yes so feeling everything from the soul of the right foot and all the way up into the hip into the back of the knee into the shoulders that's right walk yourself back inside that right foot left hand down lift the left knee up as you reach the right arm height of the sky when you're ready come on to the edges of the feet walk that right foot halfway down your mat take a breath in and then exhale dip that left hip reach the hand toward the back of the mat and we'll do that two more times inhale lift and then exhale to lower one more inhale to lift push the hips up and then exhale to lower beautiful one more breath in and then exhale right hand comes down step back downward facing pedal it out or find stillness really up to you whatever is in your lexicon of feeling good let that shine through today that's it when you're ready take the right leg up and back inhale or left leg up and back sorry inhale step the left foot through right knee down and then walk yourself all the way over top right corner of the mat stay high open to the fingertips move your body yes get curious about your body side to side forward and back there is no right there is no wrong there just is the collar bone stay nice and wide um let there be no rules here give yourself a smile stick out your tongue one more breath and then walk yourself back inside your left foot right hand down right knee rises if you lift your left arm up that's it beautiful draw that left hip back and down and then start to come on to the edges of the feet walk the left foot halfway down hug that right hand down to the floor take a breath in and then exhale dip the hip reach the left hand back inhale push lift up reach the left arm up and over the ear and then do it twice more exit the exhale will lower and we'll take that one more time inhale push and lift and then exhale to lower oh stretching out that right hip yeah take one more wrap and then shake it down downward facing inhale shift the body forward head plank and come back to down dog or take a flow your back chaturang and then dip back into downward facing dog shake it out roll your eyeballs around oh it feels really good to stretch out the face to make funny faces to make funny noises let it all be part of the practice be willing to look weird to sound weird take one more breath in bend your knees look forward hop or walk to the front of the mat inhale lengthen collard ones wide and exhale the valve take the hands up by your sacrum interlace your fingers and then reach the shoulders towards your ears press the hands toward the floor out in front of you that's it bow in uh-huh take the right shoulder to the middle of the back gaze toward the left shoulder blend in and take it to the opposite left shoulder to the middle of the mat gaze to the right shoulder come back to center reach the arms up and over just a little bit more take one more breath and then release them reach the arms up see if you have just a little bit more more mobility in those shoulders sit down a little bit lower take one more breath and then rise to stand hands to heart we close we find our way back to our middle what feels good take a breath in and a big old breath out when you're ready sit back take a breath here and then exhale deep back let it go two more like that inhale sit right back into your chair and then exhale let that go lots of movement here one more inhale sit back find your chair fingertips are alive and then exhale let it go shake it out inhale sit back find chair which could toxin and then exhale forward fold uttanasana halfway lift inhale plank chaturanga exhale urban hmm take the right leg up and back inhale bend the knee circle it out yes three in one direction three into the opposite direction and then lift that right knee up high spread through the toes press that right heel towards your left buttock now straighten out that right leg point the toe straight up towards the sky take a breath in exhale knee to the nose all the way up and back straight up and back cross it over knee left elbow watch it as it goes inhale up and back straight back behind you knee to the right elbow add that push-up you got it power through inhale up and back and then step the right foot in between the hands and come all the way up into your oppressive order and find a little bounce [Music] letting go of maybe whatever you're holding through the shoulder girdle fingertips survive finding that bounce in the legs that left hip flexor getting a little bit more breath here with that bounce and then when you're ready press into that left heel come high up onto the ball of that left foot press into the right foot take a breath in and then exhale just reach yourself forward holding a little imaginary ball in front of your head take one more breath and then press into that right foot come into warrior three kick into that left heel or point through the left toe one more breath and then when you are ready bend into that right knee and let that left foot hover for three for two and on the one let the left foot land move the heart up big huge smile and then exhale hands to the earth slide the right foot back plank your choice to flow or to come straight back into downward facing dog we always have choice don't let any teacher ever tell you you have to do something that is not your teacher we have choices every time we roll up the mat we choose to roll up the mat so what is your truth and do you have the strength and that resiliency to listen to that to honor that take one more breath in slide it out let it go left leg rises inhale bend the knee set the hip and again three circles one direction oh getting all up into that tightness and then the other direction spread through the fingers that index finger knuckle is rooting to the earth and then lift that left knee up left heel press it towards the right buttock try not to let that left armpit shine up towards the sky keep squaring it up and then straighten out that left leg take the toe straight up towards the sky breath in exhale knee to the nose up and back cross it to your right elbow watch it there it is there we go all the way up and back to the left elbow power push up inhale up and back take a breath in but then you stack the hip and then slide that left foot leg is a feather in between the hands all the way up into your crescent find your balance and find your pulse letting go of whatever's not needed it doesn't have to look like mine it could be whatever you need to let go of that's it that's it feeling into that right hip flexor my right my hip flexors are incredibly tight and press into that right heel both sides of that right heel long left foot anchored to the earth take a breath in and then exhale core line engage draw the needle in reach yourself forward that's it take one more breath and then stand into that left foot reach out through that right one side's probably feeling a little weaker a little stronger point or flex into that right foot take one more breath and then bend into your left knee let the right foot barely touch take a breath here and then bring it on down open it right up lift the heart and then take it back downward facing dog recycle to your flow your choice what is needed what is not what is ego and what just damn well feels good more of that more of that so much more of that please and you're ready child's pose hit the knees down big toes touch and breathe pushing down into the fingertips drawing the hips back into the heels and notice there could be little wiggles here little movements here again doesn't have to be still [Music] mhm you're ready reach yourself into cow pose drop the belly lift the heart and then exhale round back into child so we're keeping this very active engaged do it again inhale cow drop the belly with the heart and then exhale round and push one more inhale take it back exhale when you're ready inhale come forward draw your knees together tuck your toes under and walk yourself back towards your heels inhale sweep both arms high to the sky exhale take the hands back behind you interlace your fingers reach the hands toward the heels of the heart slide your hand behind it over to your right hip take a breath in and then exhale draw your left ear to your left shoulder hmm back to center arms down lift the heart hand bind over to your left drop your right ear to your right shoulder mm-hmm come back to center arms down press the arms away take the right head the hands to the right hip left your left shoulder come high up onto the knees and step your left foot through left foot through breathing in bend into that left knee just a little bit more oh that feels good and then reach the hands down let your index fingers escape and come into kali mudra reaching the fingertips the index finger down towards the earth lifting the low belly again take one more breath and then release it sweep both arms high to the sky slide that right hand down towards that right leg reach the left arm all the way up lifting the heart up one more breath and then when you're ready bring both hands down to the floor slide the left foot back plank take a breath in side plank come on to the outside of the left foot right foot comes to greet the left reaching that right arm up there could be some movement here in the right arm you can reach the right arm up and over you can lift the right leg one more breath in and then vinyasa hands come down foot comes down chaturanga exhale at home it's all part of this complete practice here it's not just one thing it's not just another it's not just spiritual it's not just physical it's not just emotional it's all of the things all of the different bodies that we deal with inhale shift the body forward to high plank lower the knees hit the knees nice and wide child's pose arms are still active watch your shoulders don't shrug up by your ears that's it inhale come forward cow pose drop belly lift the heart goblins wide exhale push do that again inhale exhale how much mobility can you find for your spine thoracic cervical lumbar and exhale push it back you're ready come forward draw the knees underneath the hips tuck your toes and walk your hands back here we go again for those of us that find this incredibly challenging i am so included in that take your arms all the way up and then exhale take the hands over to the left drop your right ear to your right shoulder [Music] inhale come forward step the right foot forward and breathe breathe into the top of that left side bring that right heel back and then reach the hands down let the little index fingers escape kali mudra that's it suck for the label to the spine lift the heart a little higher that's it take one more breath in and then let the hands escape hands come down to the floor slide the right foot back to plank take a breath in chaturanga dawson go back and breathe that's it where are you at now how different do you feel what is going on in your mind has the monkey mind settled and have you found your way into a rhythm of breath of asana take the breath into the nose tie it out let it go when you're ready right leg up and back inhale step the right foot through come all the way up into your crescent warrior that's it and then find your warrior one plus that left foot down take a look at your left foot and then walk that left foot forward straighten out that right leg draw that right hip back left hip forward arms still reach grab a hold of the hands index finger out arms right up by the ears take a breath in and then exhale start to hinge at the hips navel pulls in that right leg maybe a little micro bend but keep drawing that right kneecap in and out take one more breath in and then exhale bring the hands all the way down toward the floor index finger reaches out in front of that right big toe if you need to step that left foot forward for a little bit more balance do that and then release your bind fingertips down pull that right foot up towards your face please drawing right hip back oh hello right hip flexor right hamstrings right eye t band and then bend into that right knee lift that left foot all the way up for standing splits forehead comes down towards that right shin that's it bend into that left knee keep the left hand as it is reach that right hand up to greet that left foot if you've got the foot try to draw that left knee up a little bit higher stay one more inhale and then exhale release the foot bring that left knee behind your right come all the way down to the floor and find a twist right hand comes back behind you you get really tall through the spine navel pulls in find that twist delicious twist one more inhale and when you're ready come back forward hands come back down to the floor push back into that right leg come right back up into your standing split that's it take one more breath in keep the right hand as it is reach back with the left hand see if you can grab a hold of it with your left hand push that left hand into the foot into the hand breathing take one more breath and then exhale slowly to release it spring that left foot beside the right take your feet a little bit wider maybe as wide as your mat grab a hold of opposite elbows and give yourself a little dangle here that's it navel pulls in tailbone reaches up toward the sky give yourself a little bounce that's it and then when you're ready fingertips down to the floor heel to the feet back in lengthen halfway lift exhale plant the palm top or step back find some breath here and then inhale we'll take the left leg up and back and then we'll step the left foot through and come all the way up into your crescent warrior reaching both arms high find your hand by mudra and then drop your right heel down take a look and then step that right foot forward that's it draw that left knee cap in and out drawing left hip back break it forward take a breath in and then start to hinge naval pulls and naval pulls in the whole way keeping the arms right by the ears if you can take one more breath in and then exhale all the way down the legs are there to support you index fingers reaching in front of that left big toe what is your truth now take one more breath and then exhale to release it fingers press into the earth draw the left toes up towards your face breathing into the back of that left leg one more breath release your left foot bend into your left knee and reach the right leg all the way up keep your right hand as it is we're finding first opposite hand to that right foot push the foot into the hand the hand into the foot try to take that right knee up a little bit higher take one more big inhale and then exhale to release it both hands come down bend into your left leg right knee tucks behind your left heel and then we find the twist to the left so the right elbow crosses over the left knee push into both sitting bones notice if that left sitting bone is reaching up off the floor try to drive down towards the earth more breath in on your next inhale come forward plant both palms and then take yourself all the way back up into your standing split bend into the right knee keep the left hand as it is reach back and see if you can grab a hold of the right foot with the right hand how different does this feel maybe the hip opens a little bit more so enjoy it where's your truth take one more breath exhale slowly to release it both hands down except the right foot beside the left take your feet nice and wide grab a hold of the opposite elbow than you just took and that little sway oh release the elbows i'm squat so your feet are already set up for you here bringing the elbows to the inside of the legs lifting the heart up into your thumbs gaze out in front soften your eyebrows soften your jaw one more breath in pushing arms to leg legs arms and then release the hands down to the floor and start to walk your feet in lift your knees up nice and high get them right up into your triceps if you can right up into your armpits make that little shelf and find your way into buck housing crow pose lifting the heels up into the bone do you fall out come right back up in stay here for two more breaths and you will either hop or step back and find your last vinyasa and find your way back into your last downward facing stay here for three full breaths inhale for one inhale for two inhale for three when you're ready bend your knees look forward and hop to a squat feet as wide as the mat come on down push the arms into the legs and legs into the arms stay here for three for two and on the one come all the way down onto your bums take your knees up and then take your way into both pose and you're going to release the hands off the legs float the palms up heart lifts low belly draws in and for the love of god try to find a smile that's it take one more breath in come into your logo and then come all the way down to the floor palms lift up shape at those hips slide the right foot in left foot in right in front of your sitting bones and find your way into your bridge pose lift your hips up stretch out the front of those thighs maybe the hands come underneath you or maybe you're grabbing a hold of the sides of the mat push into the heels pushing to the feet the big toes the little toes all the toes in the between lengthen through your tail with your head or sorry lift your heart up into your chin a little bit more and then exhale slowly release [Music] when should wipe the knees a little side to side and find your way into happy baby always a sign that we're coming to an end here happy baby grab a hold of big toes you can always straighten up the legs the sun is coming out yay rock a little side to side here bend into your knees if that feels good bend into one leg back into the other and then leg your legs open your arms into a full t shifting the hips to the left let the knees fold over to the right right hand comes to rest on the left thigh you may wrap that left leg around your right for a deeper twist open up the heart even if it's feeling tight today open it up anyway let the truth in let your words out back to center on the inhale switch sides so either cross your right leg over your left or just let the right leg rest on top of the leg it's to be revealed here where can you let off just a little bit where can you find more and more grace and make yourself the priority start with you take care of you first let's take one more breath and then inhale back to center find your way into shavasana walk the legs out nice and wide shoulders roll away from the ears lengthen your tailbone sometimes i like to pick up your my lower back and scoop the tail towards the front of the mat and then walk the legs out again and then let it all go all of the effort let it go close your eyes let your eyes get heavy and there's a good chance that you have an extra moment extra time to stay here today if that is you stay exactly as you are if you want to come out of shavasana wiggle fingers and lock toes legs together reach the arms up and over the head get yourself full body stretch and then bend into your knees and roll to your right side make a little pillow with your right arm one simple word thank you thank you and push yourself back up to a comfortable seat facing the front of the mat hands come to the heart palm to palm when we bow into ourselves thanking each other for showing up to the mat bring the hands to the forehead please the thumbnail goes right into your third eye and take a nice little bow browing yourself into yourself and to one another namaste everyone thank you thank you thank you showing up another week is done i am unsure if i'm going to do this again next week i think i might need to take a week off um i'll wait it out and see what i what kind of response i get from that and if i get this holy no don't take time off then i might come back for for it all for the monday wednesday friday seems to me that with the good weather people are dropping out and finding other things to do that's cool so have a wonderful weekend enjoy it um stay safe and hopefully i get to see you all really soon stay in touch sending love namaste thank you thank you namaste