Feeling Deeply

Welcome friends. Let's start in a comfortable seat together. Feel free to move the flesh from your sit bones, really ground down through the pelvis here, take your hands to your knees, and just start to circle your chin and chest. To the right knee and around forward to the left knee and then all the way Baffa, pulling on the knees, taking some sufi rolls here to start to unravel through the hips, through the side body. Today is all about feeling deeply.

And in the body, we experience feeling through the hips, and through flow, right, through really moving through whatever is happening, whatever we're experiencing. Really acknowledging each sensation, each breath. Let's go the other direction. You can feel the breath here, inhaling as you come forward, exhaling as you round Baffa just allow this rhythm to really drop you in to a place of feeling and acknowledging what's here today. What are you coming to this practice with emotionally?

Anger, frustration, joy. What is it? One more big circle. Let's land in a neutral spine, bring the soles of the feet together, baddha konasana. You're gonna grab your shins here and just round back as much as you can tuck your chin in as you inhale rock your pelvis forward, lift your heart shoulders Baffa, like a cat cow here, exhale round back, tuck your chin in, inhale tilt the pelvis forward, lift the heart. And just do a few more like that.

Maybe close your eyes, feeling the breath, really writing this flow, this dance, moving through sensations. Last one. And then let's come to hands and knees. Spread your fingers nice and wide. Let's take one cat cow.

Just feel out the spine here. And press your way into downward facing dog. You can just stay here in downward dog or a few times, shift forward to plank, inhale, exhale back to dog pose. Inhale shift forward. Find your plank.

And slowly flow back down dog. Let's do one more breath like that. I'm just feeling this movement of energy. Right leg's gonna rise up, down dog split, bend journey, open the hip, maybe take a few hip circles here. Again, we're getting into the hips.

Feeling the feels, need a nose, pause, round, step forward slowly, wiggle the right foot to the right hands inside the right foot, lizard lunge, lower the back knee. Let's stay on the hands or even the fingertips and just move your pelvis a little side to side. Get in there. We are coming into ourselves with some depth. Right? And I always like to think of the phrase whatever is in the way is the way when we are moving through emotions. Meaning, our emotional world is our greatest teacher. Right?

We feel things, we experiencing things, and we move through those emotions to then find something on the other side. Yeah. Let's go back, find down dog, or if you wanna slide through a vinyasa, feel free to take one slow vinyasa pattern, moving with the breath. Down dog split left leg up this time, bend your knee open the hip, take a few hip circles, and keep experiencing the flow of your breath. So the breath becomes supportive as we feel as we move through everything, knee to nose, and then step your foot through, lizard lunge, hands in side, the left foot back knee down and hips go side to side. Feel free to relax the head, the face, the jaw.

Whatever is in the way is the way. Good. And then step your way back to down dog. Feel free to take one more vinyasa. From downward dog, you're gonna walk or maybe float your feet all the way up to your hands, take a halfway lift, inhale flat back. As you exhale round and fold.

Inhale. Let's rise up, reaching the arms over the head. Exhale drop a prayer to your heart. Bring your hands to your hips. Let's take a big wide step towards the side edge of the mat, parallel your feet big inhale, lift your heart as you exhale bow and fold forward wide leg forward fold. That release your hands to the earth, height of the fingertips, inhale, half way up and exhale fold a little deeper.

Yeah. Bring your hands to your hips, inhale rise all the way back up. Let's pivot the right toes towards the side, warrior two, bend your right knee, arms wide side to side. From here, we'll move with the brass. So go ahead and bring your palms in towards your heart. Big inhale.

As you exhale, press the palms all the way back out. Two more like that. Just moving energy, inhaling Linda, and exhaling out. Last one, inhale. Linda exhale.

Good, straighten out the right leg, pivot the warrior two to the other side, and drop back in. Nice Another movement of energy here. The arms are gonna come up on the inhale. As you exhale, you're gonna push your palms all the way down towards your pelvis like this. Inhale reach out and up.

Exhale, pressing down. Maybe close your eyes. One more. Movement and breath inhale. And exhale. Arms back out. Go ahead and straighten out that left leg parallel the feet back to the side edge of the mat wide fold dive down. Good. Come to your fingertips here.

Point your toes slightly let's go to Skandasana. You're gonna bend the left knee, crawl your hands to the left. Any amounts hit your booty back. I like to stay more of Linda a half up backed out version of this. I feel like it gets a little deeper, but you're certainly welcome to sit all the way down as well and flex the opposite foot. And then let's go to the other side, crawling yourself over to the right foot.

Again, feel into it. Breated into it. And then let's stay towards the right foot and just crawl back into that lizard lunge, wiggle that right foot over to the right, lower the back knee. Stay here or grab your lizard tail. Right hand reaches back to grab the foot.

Two more breaths. Gently release, we're gonna come into single pigeon. Right foot's gonna wiggle over towards the left side of the mat. Right knee lands just behind the right wrist. And you can certainly just drop right into it, feel the feels here, or join me for a pigeon dance.

The hands are gonna go off your mat slightly fingertips, elbows bend nice and wide. You come down. You taste it. And then you inhale lift the heart back up. Nice flexed right foot here. Exhale, we go down. We're sort of backing out of it into the legs and then coming all the way back up. So you can actively hug your knees towards each other.

Let's do one more And while we're here, we might as well come all the way down for a couple breaths. So maybe put your elbows down. Nothing like a good pigeon to feel deeply. Open your mouth, your jaw, let your next exhale just fall out. Go ahead and come back up.

And let's just tuck the back toes, lift the back knee wiggle that right foot back onto the floor and crawl back towards the side edge of your mat. We're gonna go to the other side. Just keep going all the way towards your left foot. And lizard lunge here, lower the back knee. Feel free to grab your lizard tail, and hold it. Couple breaths.

Alright. And then we'll slide that left foot over to the right, left knee behind the left wrist, flex the left foot generously here. Fingertips off the mat. If you're joining me for pigeon dance, again, backing out of it slightly, puff the heart up, and then exhale, we lower down. And how we come back up. Exhale, we lower down.

Inhale up. Last one, exhale down. Mhmm. Inhale up. Good. And then hold it here or maybe come down a little deeper. Again, soften the face, the jaw, the mouth, the eyes.

Feel that beautiful breath of yours guiding your experience here, nurturing what you're feeling. Right? It's like a mother with a child having a temper tantrum. That's your breath. Bear there. Alright. Let's back out of it. Lift the back knee.

Wiggle that left foot back to the floor, come back to your wide fold. Grab your hips, inhale rise all the way back up to standing, and let's take a goddess pose, heels and toes out. Wouldn't be hip opening without a good goddess. Hands can come right above your knees. Great option. You could also bring a prayer to your heart hold here.

Another great op if you're ready to go. Even deeper with me is to slide your hands just to your calves or even your ankles. Hello, hips. And, again, just breathe deeply to support. You could push your elbows into your inner knees.

We're more in a half up backed out version of this. Right? So the butt's going back. The belly's in. We really wanna support. We don't wanna go too deep. We don't wanna dump. Right? We wanna actively engage.

So push your elbows into your inner knees. Take two more breaths. And then very slowly, we're gonna climb the hands back to the thighs, push into the feet and easy does it as we rise. Oh, the way. Back up.

Let's come to the front of the mat. Beet together, Samasthiti, take a pause. Notice how you feel in your hips, pelvis, even the low back should feel some freedom there. Let's take a big inhale through the nose, hold it in, out the mouth, sigh it out. Good. And we're gonna go into melasana now.

A nice deep squat, toes out, heels in, a wider stance, sit down, any amount. The heels might lift here. Feel free to have your hands on the earth. One of my favorite options here is to just walk the hands forward and round the spine. Take two more breaths.

Alright. Go ahead and straighten out your legs and just come into a forward fold, wiggle your feet back together. Take a halfway lift, flatten out your Baffa. And as you exhale, let's go back to a flow, vinyasa, step or float. Or maybe it's just down dog. We'll meet in down dog.

Take one more breath here. Maybe sigh it out your mouth again. Good. And then let's lower the knees and come to a seat. Let's face sideways on the mat. So the heels can be on the mat.

That's a little more comfortable. A wide straddle here. Feel free to pull the flesh from your sit bones, bend the knees any amounts. Finger to out in front of you, lift your heart, inhale as you exhale, you're gonna round forward and just pause. Let the head dingle.

Breathe deeply and completely into your hips into the sensations as they arise. Let the sensations guide you. Let yourself land in a place of allowing and accepting this experience to be exactly what it is, softening any resistance. Most of our heightened emotional experiences just get even worse when we try to resist and suppress. Right?

The call is to be with. And that's how we get through it. If we get through it, sometimes we don't. Right? Sometimes it's just as lingering. Thing. We cannot escape. Let's take one more breath. Slowly roll back up.

Come on to your back, swing your legs together, hug both knees into your chest. Rock a little side to side. Just nurturing your back here. A little self massage. Maybe come back to that mother image.

They're there. There there. Alright. Put your feet on the earth. Let your arms come along out to the sides, actually, and we'll knees to the left twist. You can cross your right leg over your left.

If you want to go deeper, eagle wrap twist here. Head might turn to the right, take another breath. Good. Come back to center and switch. And now take your legs over to the right, maybe wrapping your left leg over your right leg. Let me just feel this release in your spine.

One more breath. Come back to center, even out your hips, hug your knees back to your chest, maybe widen your knees here into a squat or take it into happy baby. Happy baby. Happy babies have nice open hips, don't they? Maybe a little smile on your face.

One more breath. And then lower your legs all the way down, and let's enter into a sweet Shavasana, a nice place of rest. Let your arms play out. Let your palms face up. Let your legs be You might even dig your heels down and just Linda shake your body a little to come in and find that landing spot for you.

And then let your breath just feel effortless, natural flowing in and out, easy and light. So the breath always has that beautiful water element, that beautiful flow. And it helps us move through our emotions. It's why when we feel heightened emotions, we say take a deep breath. So you are invited to stay in this space on the earth, tuning into whatever you're feeling.

Just allow it to move through you. I just wanna end with another beautiful phrase. You don't have to know the way the way knows the way. Thank you. Stay well. No mistake.