Compassion as Liberation

Hello, everyone, and welcome. Today's practice focus is going to be about how we can free ourselves really from the overarching Clisha, which is called Avitya. It's really the umbrella in which all the other ones fall under. It's really meant to be the roots and the other ones are branches that kind of climb out of it. And Avidya can be translated loosely to ignorance. And that ignorance is meant to be the ignorance of our true self. And that true self, that actually is one with the entire universe.

The Yoki scientists did the work of really unpacking and exploring. What is it that causes us suffering? And this was what they came up with was that our main cause of suffering is that we've forgotten who we truly are, that we are one with the universe. And the antidote to that they came up with was practice. Within yoga philosophy and Buddhist philosophy, it's about practice.

And what are we practicing? And I think Albert Einstein said it so famously, that we must free ourselves from this prison. That causes us so much suffering. Through compassion, reconnecting to the world and to ourselves. So we'll begin today with the Yamas, starting with ahimsa, A HimSA being how we can act in ways that breed less and less harm to ourselves and to the world by living in a way that we feel interconnected. So let's go ahead and join our hands to our hearts.

You can wrap the palms together to create that heat. And then interlace the hands of this interconnectedness woven and place them on top of the heart. For me, it feels like a bandage to my broken heart, but we're experiencing personally, collectively, allowing a little light to come through, but taking a few breaths right into the heart. It's the Anahata Chakra, where it's the unstruck sound of harmony. You can even place a little gentle whisper. So You come into an active listening, or we can become more aware and attentive to our actions, moving with rhythm.

And let's take one more deep breath in and will chant the sound of, together so that we can dissolve those divisions between ourselves and the world around us. I'm breathing in. Twice more. Inhale. And then let's go ahead and, you're going to start by facing towards the top of the mat and coming to sit on your heels.

If this is uncomfortable in your knees or in your hips, you're welcome to take a blanket or even a block underneath your sitting bones. Again, the first, you know, way that we can practice non violence is with ourselves and seeing how we can move in a way that causes no struggle. With our bodies. And then you're gonna take your hands back to your heart. So this is called Vajra Pradama, the mudra of unshakable faith. You can take it to the heart for a moment. And then as you exhale, press the palms forward so that you can even breathe into the back of the body. The back body even symbolizes our blind spots, what we can't see, kind of the shadow, what we're unaware of, that ignorance.

And then as you inhale, reach the arms up to the sky, And then you're gonna cradle your beautiful mind back there with your hand so that the chin can stay in towards the throat, but then you can wrap your shoulder blades around the back body and allow the head to rest back. You could take a deep breath in in Luke. And as you exhale, draw the elbows in, so we're taking your spinal flexes, sitting right here, chin towards the throat. Again, like that inhale and open up, fanning open through the heart. And then as you exhale chin towards the throat, belly to the spine.

When more time just like that, inhaling so that you're warming up the thoracic part of the spine and what's behind the heart where we can get so stuck and blocked off. One more big breath in. And a big breath out, stretching out even through the back of the neck, and then inhale to come up through center, still splashing the elbows back to lift the chest. And then right from the midpoint of the naval c, if you can take a twist over to the right, you can still press your elbows back, and then take your left hand to the outside of the right thigh, and then twist and look back behind you so that we can see again all of these areas of ignorance. And then you can tent your right fingertips to the floor behind you And again, a block can come underneath you so that you can lift the earth up as you twist a little bit further back, and then extend the left arm up to the sky. And you're welcome to float the hips up and take a little mini backbend here, little baby camel. And then soften the hips down, you're gonna stretch forward through the left arm, reach the right arm up to the sky, and then thread the needle, releasing your shoulder to the earth, and your ear to the ground.

You can keep the left hand here as kind of a little kickstand or extend the right arm forward towards the top of the mat. You can even move the hips a little bit from side to side. Listening to your body today and its needs. And then you can snake the left arm behind you so that you're taking a twist rolling open through the shoulder. And then plant the left hand back into the earth as you inhale, fan the right arm up and stretch the right leg back. So you're in a supported side plank.

You still want to hug the ribs in so that the front and the back body meet, expanding open through the heart, and then you're even welcome to pick up the top leg so that we expand back out into our universal self. You can stretch the arm up and over your head, and then slide into a plank pose. You're gonna extend back with both legs, extend back through the heels, forward through the chest, but do see if you can find that little lift up through the belly. And then even softening here, even in this pretty intense shape that we can find the breath. And then release your knees to the ground, bend your elbows so that you offer your chest and your chin so that you're stretching through the throat, allowing the heart to sink into the earth.

And then lie down onto your bellies, and extend the arms forward. So you're making a practice to practice an offering, it's allowing it to ripple out, and then walk your hands on either side of your ribcage, present to the tops of the feet, as you inhale, float the chest up for a baby cobra, and then come back onto your hands and your knees. You can walk your knees forward a little bit as you send your hips towards your heels for a child's pose. This is your safe space to even come back to anytime that you need a break in a moment, and then rise back up, floating the hands to the heart as you breathe in. And as you exhale, turn your palms inside out and then press the palms forward, drawing the chin towards the throat, and even taking a moment to really breathe into the back body.

Back body is what we can't see. What we're ignorant of, and then any of the arms back up. And then you're gonna bend the elbows to let the head rest back and into the hands, but allow the elbows to move back so that you're wrapping the shoulder blades around the upper spine. And as you exhale draw the elbows in, chin towards the throat, and stretch out the back of the neck a few times like that, inhaling, expanding wide, and then exhale drawing inward towards yourself so that our inner and outer experiences begin to merge. One more time.

Back sealing in. And then expand out nice and wide. And then right from here, as you breathe out, see if you can draw the navel in towards the spine. And from your center point, begin to take a twist over to the right. You're gonna keep drawing the elbows back, and then take your left hand towards the outside of the right thigh, lean back, supporting the back of the neck.

So it's nice and long. And then you can tent the right fingertips to the earth. You're also welcome to take a block if you need. And then from here, you can begin to extend the left arm up to the sky. Root down into the shins and see how it feels to lift the hips up. You've been taking a little twist in a baby backbend, and then soften your hips back down, stretch forward with the left hand, planting it forward.

To the center of the mat reaching the right arm up to the sky, and then thread the needle releasing your ear towards the earth. You can use those left fingertips to lift up out of the neck or you're welcome to extend your left arm forward, even moving the hips a little bit from side to side, listening to the messages the body is sending you. And then you're welcome to even take a little deeper twist reaching the arm illuminating the back body again. From here, extend the left arm up, plant it right back into the earth where you got it. And from there, begin to fan open through the right arm, and the right leg can extend backwards.

Grooting down into the left hand, see if you can find the front of the body, really even kiss the back body so that they merge. And then even playing with lifting the right leg up. Can stretch the right arm up and over your head. Then circle the right hand down, flex through the right toes, reaching back through the right heel, and then add in the left leg so that you can press the heels back the chest forward in your plank pose, a little softness through the elbows so that you can find the strength in the body, but then soften the face and the eyes so that you're balancing this alertness with some ease and some gentleness and kindness. And then soften your knees to the ground, bend your elbows so the chest and chin can release stretching out through the throat, rolling the shoulders back.

And then drop onto the belly, point your toes and stretch the arms forward so you can make your practice an offering over to bringing more peace and more kindness into the world. And then from here, walk your hands on either side of your rib cage. Press into the tops of the feet. Roll the shoulders up and back so that you can float the chest up into a cobra. Looking up.

They come onto the hands and knees. And send your hips back to your heels into a child's pose. This is your space to come back to anytime during the practice that you lose connection with the breath, and then rise back up. Finding your hands to your heart in your vajra, Pradama, mudra, exhale to press the palms forward. Take that sequence on the left side, taking the arms up, cradling the back of your head, precious mind as you lift the chest and look up, and then exhale bow it in towards the heart. Again, like that, inhaling, and exhaling.

You can listen to the oceanic sound of the breath, breathing it, which is the bridge, and then exhale, curl in. Inhale to open back up. Again, finding the breath out, drawing you in towards your center. And from there, taking the elbows back and twisting, allowing the chest to continue to stay open in the back of the neck long, and then tent the left fingertips to the floor behind you, and your right hand can come to the outer edge of the thigh twisting back and looking back to what we can't see. Extend the right arm up to the sky, and then root down into the shins, and you can float the hips up arching up and back.

Soften the hips down and stretch forward with the right hand left arm up for a moment before you, release the shoulder to the earth. Massaging your shoulder in the back of the chest can lift up a little bit and extend the right arm forward. And maybe behind you, rolling open through the shoulders, plant the right hand back into the earth and inhale the left arm high, and then extend all the way back. Into your supported side plank pausing here for a moment. Again, the drawing in of the front and the back body to support the lift up, extending outward.

To your universal self, extending the arms high, circle back into your plank pose, breathing in, smoothing out the vinyasa as you breathe out lower yourself to the earth. Right into your cobra as you breathe in, and then send the hand the hips back to your heels into your child's pose. From here, you're gonna rise on up, hands back to the heart, and then reach forward and up, lifting the hips up, taking an arch back. Put a bend into the elbows so that you're cactusing out through the arms, and then you can even take your hands to your hips as you step the right foot forward coming into Anjanae awesome, allowing the hips to root down. And then reach forward up and one more time you're gonna clasp the back of the head to lean back as the elbows open.

From here, begin to lengthen out through the front leg And I'm a big fan of reaching for blocks if you have them today in your practice and begin to lengthen out through the right leg. So you're flexing through the toes, Artahanumann asana, or a half split drawing the right toes back, but lengthening the spine, and then maybe taking a little bow forward. From here, bend through the right knee, you can take your blocks over to the side. And then twist open to the right one more time. You're welcome to keep the left knee onto the earth, or lift it up as you rotate the chest open. Extend the right arm forward and down.

And then step into a plank pose, breathing in as you lower release all the way down. From here, you're gonna extend the right arm out to the side. And then one more time, press into the left hand and maybe you're gonna step that left foot to the floor behind you. But again, you wanna be really aware and attentive to the messages the body is sending you, if it's shoulder, the chest, back of the knee. And then you're welcome to it one more time. Fan open through the arm as you come on through center.

Pressing back up onto the hands and knees and into a child's pose as you breathe out. Rise back up onto the shins, hands to the heart, and then reach forward up and arch backwards. Finding the bend into the elbow step forward with the left foot hands on your hip so that you can draw that left hip back, the right hip forward, and even any little pulsings into the top of the thigh, and then reach forward up and arch back, cradling the back of your head as you lean backwards. Find your hands on either side of the left foot. The blocks can always be used to invite more ease into your practice.

And again, non harm to our bodies, as you flex back through the toes, and stretch the chest forward. As you exhale, take a little bow, breathing into the back of the hamstrings, spine. Rebend into the knee, blocks over to the side, twisting open to the left, peeling open that whole left side of the chest, and then maybe picking up the knee, keeping it on the earth supported. Stretch your arm forward and down and step back into your plank pose, lowering all the way down, then extend out through the left arm, pressing into the right foot, your head to the earth and exploring pressing the right foot to the floor behind you. You may be peeling open through the right arm and then coming on back.

You can even begin to walk your hands a little further back and explore lifting up a little higher cobra, maybe even towards upward facing dog with a little softness through the elbow so that you can lift the thighs as you breathe in. And this time, come on to the hands and knees. Spread the hands nice and wide, tuck your toes under, and then begin to lift the knees as you lengthen the legs into your downward facing dog. Ben through one knee and then the other one. Listening to, again, the needs of your body today, even bend your knees, let the chest melt towards the tops of the thighs.

And you're welcome to exhale out through the mouth. From here, look forward to the top of the mat, and then take a very slow walk, a walking meditation towards the top of the mat nice and slowly. Slide your hands up your shins and breathe in to look up halfway, and then breathe out and even wrap your arms around the backs of the legs, offering yourself that powerful gesture of compassion. Now we're gonna slowly roll and rise up vertebrae by vertebrae, allowing the head to be the last thing to come up. Can even roll the shoulders up and back because you breathe in, reaching up towards the sky, and then find your hands back to the heart.

You can take one more big breath in here and then release your arms by your side into your tadasana as we merge our way back into the whole a part of something greater than ourselves and these practices of communicating in a reciprocal relationship with the universe saying thank you to the sun. And so hook your thumbs and reach forward up and arch back. So you exhale. Come on through center. And then you're gonna step the right foot behind the left so that you're taking a little bow as the arms swing back. And then take your hands to the ground, stretch back through the right foot We'll come back into our Anjanne asana reaching forward up and arching back, plant your hands down and step back into downward facing dog. You're gonna roll forward into a plank pose as you breathe in.

As you exhale bend your elbows and lower down. You can point your toes and you can rise up cobra a little higher back. And then hands and knees as you tuck your toes to make your way into downward facing dog. As you inhale, extend the right leg up to the sky, as you exhale step forward between your hands. Take a big breath in and even roll open through the right arm, stretch your right arm forward to step forward and breathe out.

Roll and rise up vertebrae by vertebrae. Circle the arms up and then hands to the heart. Reach forward up and arch back as you breathe in. As you exhale, come forward, and step the left foot behind the right so that you're making your practice and offering, stepping back and softening the back knee to the ground, reach forward up and arch back. And exhale downward facing dog.

That little soft bend into the knees so that you can roll forward into your plank pose and then lower yourself down, pointing your toes to rise up. And then exhale into your downward facing dog. As you inhale, extend the left leg up and high, as you exhale step forward and take your twist. Rease your left hand down and step forward, and then roll and rise up vertebrae by vertebrae, arms up to the sky, then hands to the heart. Beach forward up and arch back.

Come on through center. This time, see as you wing your arms back that you can interlace the hands behind you, finding that same mudra of interconnectedness and then fold forward with your chin in towards your throat. You can bend your knees a little bit from side to side. And then drop the hip so that you can swing the arms up and you're in utkatasana. Soften the shoulders down, take a couple moments here, elongate the tailbone so that the belly can fly up into the heart again and then stretch all the way up.

Take one more big breast head. And then exhale to plant your prayers into the earth, knowing every action is like a seed that offers fruit. And then bend your knees. Take a breath in to look up. You're welcome to step into your plank pose.

If you'd like to play with jumping into Chaturanga, you're gonna hover over the ground as the shoulders lift, and then release down for cobra right into upward facing dog as you breathe in. And downward facing dog as you breathe out. From here, you're gonna inhale the right leg high to the sky and then step forward for warrior one. So you're gonna anchor the back heel to the ground, roll the right hip back and then reach forward up and arch back. I'm gonna throw a couple of these movements together. So from here, you're gonna reach forward.

And then see if you can pop the left foot back in so that you're diving inward. And from here, grab a hold of a block to begin to open up. Robert Einstein said, past these prisons of being disconnected, right into Arda Chandrasana with the left leg, up to the sky. And then bend deeply through the right knee, your left hand can find your hip for some stability so that you can arch all the way up and back right into a peaceful warrior, and then even wrap the left arm behind you. Right hand can find the back of the head again as you sink a little deeper into your peaceful warrior, and then straighten out through the right leg, reaching all the way forward with the right hand, a block underneath your right.

Hand to lift the ground up always to meet you and then begin to lengthen out through the right leg. You can begin to rotate the chest open and then extending upward. So with every shape, We dissolve these divisions. We take a couple breaths even here in and out of the belly as an antidote to feeling separate and feeling this vast expanse. And then put another bend into the right knee.

Right forearm to the thigh, you can press the knee back and hook the tailbone in as you reach forward, and extending beyond that separation. From here, you can find a half bind. Even if you wanna explore a full bind, you can reach for your hands to take a little twist. And right from here, taking that same feeling of lifting the back heel up. You can even take your left foot a little bit center so that you can step the right foot behind you and then opening all the way up.

As you come through a plank pose, you can lower all the way down. You can take child's pose anytime. Breathing in together, and then we'll meet together in a downward facing dog. You can take a couple of little micro movements here, breathing in through the nose, out through the mouth with those bent knees, and stretch the left leg up. When you're ready stepping forward, anchoring the back, heel down, rolling the left hip back, so you can press deeply into the left foot to be lifted by the breath arching back, and then drop the back foot in.

So that you can wing the arms back. Grab your block, place it to the outer edge of the left foot, and then begin to peel open into your Arda Chandrasana. Reaching up, find your hand to your hip as you need, and then land into your peaceful warrior. You can drop the hips forward, take your right arm behind you, your left hand behind the head, allow yourself to sink forward into that left shin. Before lengthening out through the left leg, draw the left hip back, and then begin to reach forward for your block with the left hand.

And peel the right arm up to the sky. Take a couple of breaths here. That little softness, even in the left knee, can help to wake up the energy of the legs as you expand open. I'm taking another breath in, and out. And then bend through the front knee, extended side angle with the forearm to the knee, to the thigh, and then you can wrap your arm behind you. So you're rolling the shoulder back taking the left knee behind you.

Staying here, reaching for your hands, and there's that little twist. Release the hands down. Come onto the outer edge of your right foot. And then you can play with stepping your foot back behind you, expanding open on an inhale and then back through center to lower down or not rising up. And then it's your downward dog as you breathe out. Breathing in and then a big exhale through the mouth.

From here, put a bend into your knees. Look forward. You can step step. You can walk. Can even take a big hop to the top of the mat, sliding your hands up your shins in a lean, and then exhale to fold anytime that wrap of the arms around yourself.

Bend your knees to rise up, uttka Dasana, and then rise up to sit back into your tadasana, raise the hands to the heart. You've been hearing that sound, the unstruck sound. I knew at least your arms by your sides. You're gonna shift the weight into the right foot. Sometimes it helps by transitioning onto the right foot by bending through the left.

I always like to take my hands to my hips because I tend to overextend in the spine, so you always want the connection to the naval as you roll the shoulders back. And then send the chest forward. You can take your arms back like a mermaid on the ship like a siren. Heart first. Blasting through these, that prison self imposed.

From here, you can begin to soften the right knee a little bit, so that you're nice and anchored into the earth, bring your hands to your hips as you begin to pick up the back foot. With your heel towards your sitting bone. See if you can reach back for the top of your left foot with the left hand, but draw the knees in towards each other. Write thumb and index finger to the heart for a moment to find your balance and your center. And then extending forward with the right arm back through the left leg.

And then wing your arm back by your side, you're even welcome to play with reaching for the foot, with both hands for a moment. Warrior three, take, extend the left leg back, and then step back into your warrior one, dropping forward into the right shin, lengthen through the right leg for a moment, open up through the elbows, and see if you can find your hands behind the heart. So reverse anjali is the prayer coming together, but I even like to take that same mudra behind the heart. Roll the shoulders back. So it's like an inside out.

Vajra Pradama, taking a step forward with the back foot, so it's a narrower stance, roll the right hip back, the left hip forward, leaning back as you breathe in, and then send the hips behind you. Lengthening through the spine, keeping the shoulders lifted, and then a little softness through the standing leg as you allow your head to drop down for taking a couple moments. You can even close your eyes and go within hearing rhythm of the breath. To move in harmony with all of creation. Take your right hand to your right hip.

Grab a hold of your block so you can place it underneath your left shoulder, or maybe even lifting it up as high up as the body needs. We're here to first practice this non harm with our bodies by listening. To the ways in which we do cause ourselves and others through ignoring the messages that our body is sending us and then you can begin to peel the right arm up to the sky. We've got a big breath in here. Big breath out.

One more inhale. And then as you bend through the front knee, take your blocks back over to the side, plant your hands down, and then stretch the right leg up to the sky. So you're gonna take a moment here. We're gonna kinda put do a little mash up of many of the poses we've done so far, with the right hand down and the left foot down, see if you can begin to play with lifting the left hand so that you find your center and you expand outwards, then even tucking the right foot behind the left and seeing if you can press your foot. I call this one Scorp dog.

It's kinda like a half scorpion downward dog. And then let go of your right foot, extend up long, through the right leg, and then bend the elbows to lower the heart to the earth, point the toes, rise back of cobra. And then come on to the hands and knees, a child's pose anytime you need it, or make your way into downward facing dog. And then take a deep breath in, bend the knees, inhale to look forward, and then step step, hop or walk to the top of the mat, wrapping the arms around the backs of your legs with that soft bend through the knees, rising up, utkatasana is always a nice landing place, nice and firm in your body, and then release the arms by your side. Take a moment here.

And as we continue to dissolve these boundaries, feeling ourselves one, with the world around us. I'm gonna take a little step forward with the left foot, stretch the right leg back, draw the hips forward so we become more and more aware of the effects of every action. And then begin to press the chest forward, extend the arms by your sides, and you can stay here, or begin to shift the weight into the left foot and reach for the top of the right foot with the right hand internally rotate the thighs, so that the low back can stay long and protected, and then reach forward with the left arm, back with the right foot, maybe reaching for the foot with both hands. Standing bow, warrior three for a moment, and then stepping back into your warrior one. You can lean back a little bit as you breathe in.

And then lengthen through the leg, bend through the elbows, find your hands behind your heart, interlaced, or your prayer, and then take a little step forward. So it's always what's behind every action. We become aware of taking our practice with us all day long, inhaling to lengthen through the spine, and then begin to slowly bow forward. That little bend in the knee I always find is essential to not lock in the joints. As you fold forward, and dive in, taking a couple breaths here.

And then begin to make your way into your revolve triangle, the block underneath your right hand, making any micro adjustments to your stance, to make sure the right hip's drawing back, and that you're drawing the shoulders back as you lean into the pose, and then maybe extending open through the left arm. So that the heart can stay open in every shape, even as they get more and more challenging, breathing in. And then bend through the left knee as you release both hands down and swing your left leg up to the sky. For your three legged dog, and then finding your center to extend in all directions with the right hand, the left leg, and then seeing if you can reach back For the top of your left foot with the right hand, press your foot into the hand. Keep the chest open if you can.

Scorp dog. And then let the leg go. Bend through the elbows and dive forward. Lowering down to rise up for your cobra, and then come on to your hands and knees and definitely send your hips to your heels for your child's pose for a moment. Moving from here, soften your forearms to the ground.

Walk your knees back so that you're on your forearms and your knees. And then stretch back with your heels so you're in a forearm plank position. So it becomes more and more challenging to see how we can cause less and less harm even when we're challenged. Keeping our mind free. Finding the breath.

And then from here, drop the belly, point your toes so that you're in a sphinx pose, rolling the shoulders back, in any little micro movements here. And then tuck your toes under one more time, see if you can lift up for a forearm plank position, and then send your hips back. So this is your prep for an inversion. For those of you that wanna make your way over to the walls and forum stands in your practice, you're welcome to slide over to the wall, and you can play with lifting one leg up. Playing with a couple hops, maybe the other leg, and then release your knees to the ground.

Roll up onto the heels this time both fingertips to the floor behind you as you open up towards those ported camel, and then release your hips down. Can take your hands to your heart. And this listening, the yogis, scientists, long with Albert Einstein realized every action has the power to affect not only us, every harmful thought or action. But everyone around us by lessening our harmful actions, and we create more and more unity. I'm breathing in, and then release your hands down.

And prepare to lie down onto your back so you can move your hips over to the side, take your feet out and in front of you, Take your hands behind you and float the hips up as you breathe and chin towards the throat, a lion's breath out through the mouth. Soft in your hips to the earth. Make sure you have a blanket or a block. By your side as you lower to the earth, and it's been quite a bit of back bending. So listen to your body, I would say, sticking to a supported bridge or a half wheel.

And as you reach into the back of the head, again, drawing the shoulders nice and long, and taking a few breaths, being held. Their tendency is to curl in towards just ourselves. So these back bending postures are powerful. And again dissolving what separates us. So take a few breaths here.

You're welcome to stay nice and supported in your half wheel. For those of you that wanna make your back bend a little more active, you can lift your hips up. You can interlace your hands underneath you to waddle the shoulders in a little bit more. You can press into the left foot and free the right leg up. Maybe the left leg, and then even release your hips onto your interlaced arms, laying the expanse across the chest.

Lift your hips up one more time to release them to the earth. And then you've been taking your block the flattest height underneath you, and then stretch both legs up to the sky. It's a supported inversion, imagining a wall behind you, or even if you have your wall, you can go and allow yourself to be supported. We allow the flow of blood to go back into the heart from the legs. You can twirl the ankles around.

And then bend your knees. Place your feet down to float the hips up. And then allow the knees to windshield wiper a little bit from side to side. Allowing your head to go into the opposite side. Hug your knees in towards your chest.

And then you can roll over onto your side or take a rock up to sit. You'll send the soles of the feet forward. Take your blocks. And place them as high as you need towards Tarasana. Tara is a Buddhist goddess of compassion.

And you can grab ahold of the shins to stretch the spine forward and then allow the head to gently rest wherever the blocks. Meet your head. I'll take a few breaths here. I'm softening the belly in the face. Then you can begin to rise on up.

Take your blocks and place them underneath your knees, and your blanket underneath your spine. Take a few moments on your way into your shavasana. If this is comfortable, always listen to your body underneath the head. As you open up, the body can communicate with the mind freeing us from a self imposed prison. That's an illusion.

The compassion. And living our way back into our oneness. You can stay here and to take your rest. And you're also welcome to lengthen your legs forward. Placing your blocks over to the side.

Your blankets can come underneath your knees, especially after a big back bending practice. It's nice to neutralize the spine. Squeeze everything tight. Exhale let go. Give him to even then lengthen the x hail a little longer than the inhale.

Lowing the physical body to dissolve. Back into the infinite and oceanic. Solve, vast. Part of the whole. You could begin to gently move your fingers and your toes and come back into your finite form, your separate form, but without losing that experience of the infinite self.

Draw the knees in towards your chest one at a time, giving yourself a big hug. Lifting the head up. And begin to make your way up to sit. You can slide your padding underneath your sitting bones again. Coming into a cross legged meditative posture.

Your hands resting on your knees. I'm ready to greet the day with this open heart. Join your hands back into the center of the chest. The little bow of the head, the ego, or ignorance to the heart that knows its unity. We'll end with chanting the sound of ohm.

Breathing in. Bowing down and honoring one another. It's powerful practices that are here to set us free. And thank you so much, and I'll see you next time.