Moving into the Micro

Hello, everybody? Let's flow today, but let's get kinda specific about it. Let's flow just on the map. Right? So we're gonna work from a macro to micro. While we move today, how small can you make your world? Just why you practice.

So there's no future, there's no past, there's no what I'm doing in two hours, no nothing. How small can you make your world in every way Only what you see right now, wherever your environment is, that's the entire world. Only what you can perceive is the only thing that exists. Keep it small. So you're only present in this little bitty world for our half hour. How small can you make your world? You're not jumping into the future.

You're not jumping into the past. None of that. We're here. Dig it. Dig it. So let's breathe and move. So if you can see me right now, I'm facing the long edge of my mat like this, can you turn and face the long edge of your mat if in case you're at the top right now? So we're gonna start with a wide legged forward fold.

So you just put your hands down. However, you can get into it. Take your feet wide. Full forward. Wide legs. Now from this wide legged forward fold, you could bend your knees to lengthen the hamstrings a bit because we just started. Right? Actually bend them.

Bend them just a bit and start to breathe in and out through your nose, oh, jiae breath. So we're gonna start that metronome of breathing in and out Little constriction on the back of your throat. So you can hear the breath in your ears. That is the awareness bell, the reminder that bing how small can you make your world breath to breath as you move and as you breathe. Slow in and out through your nose. Now the femurs, your thigh bones right now, keep breathing.

They could be twisted and turned in all kinds of different ways. Nobody is the same. Right? There's no such thing as everybody have the same kind of angled femur heads. So right now, your feet, your feet are parallel to one another. Bend your left knee, start to bend your left knee, pressing your outer right heel into the floor, and start to get a little stretch in the inner right groin. And then bend your right knee press your outer left heel down and get a little stretch, and you're gonna start to floss like I'm doing.

That's what I call it at least. Between these two, this wide legged forward fold, you're flossing side to side. Now, as yapping about your femurs before, because there's a good chance check it out. You might need to turn your feet out a bit to do this floss. It might feel better in your inner thighs, in your hips. You could be parallel like I'm doing. Or you could be turned out like I'm doing regardless, breathe slow, and let's connect this to breath.

So breathe in and bend your right knee, straighten your left leg ish, breath out, bend your left knee, straighten your right. Inhale, right, breath out, left, it's a flow. Breathe in, bend your right, breath out, bend your left, seal your outer right heel. Breathe in, bend your right knee, seal your outer left heel. Breath out, bend your left, seal your right. Breathe in, bend your right, walk your hands top of the mat, turn all 10 toes forward.

Step your right knee back, lower your knees to the mat tabletop hands and knees. So you're facing the top edge of your mat in a tabletop, take a breath in. When you breathe out, lower your chest to the top of the mat, lower down, elbows over hands, breathe in, baby cobra, lift your heart, look down. This is your entire world, that floor. Breath out lower your chest, how small can you make your world? Do it again. Breathe in. Lift your heart.

You're lifting your body. You're seeing the floor. Breath out lower, you're simple. Do it again. Breathe in. Lift your heart.

Maybe cobra. Breath out child's pose. Go back. Breathe in. Come forward to all fours. Breath out lower your chest top of the mat slow.

Breath in, baby cobra, press your shoelaces into the mat so your knees lift off of it. Breath out child's pose. Go back. Now, breathe in. Come forward to all fours.

From here, with a breath out, slide your right arm underneath your left arm pit, lower your right ear and shoulder to the mat. This left hand, I call this the standing hand for our purposes right now. Take a deep inhale, reach your right hand up to the sky now. Lift your heart up and twist up to the right pause. When you breathe out, press your standing left hand down and attempt to move it to the left. Now, press your right knee down and attempt to move the mat to the right with your right knee at the same time.

Breathe in. Breath out, soften your right shoulder and right ear to the floor, breath in motion, inhale, right hand up, press your left hand left, your right knee to the right against the mat. Breath out come underneath, soften your right shoulder. One more like that. Breathe in, right hand up, attempt to move the mat to the left with your left hand.

Breath out, send it underneath lower. Breathe in, right hand up. Now, when you breathe out, put your right hand on the mat and start to bear roll, move around. You could roll some cows into that motion if you're familiar with that. Now come back up to all fours and breathe in.

When you breathe out, slide your left hand under your right arm pit, left ear, and shoulder to the mat. Now take a big breath in, left hand to the sky, your right standing hand attempt to move the mat behind you with it. That's gonna send your body left. Now, your left knee attempt to move it left, that's gonna find some center back body engaged, breathe in. Breath out, left arm underneath, soften. Inhale, left hand up, attempt to move the mat to the right with your right hand.

Breath out, come underneath. Inhale, left hand up. How small can you make your world? Only what you see hear and smell, breath out underneath. Everything else doesn't exist. Breath in, left hand up.

All empty and health matter is empty until perceived. Breath out left hand to the mat. Bear roll around, move around. Come back up to all fours with a breath in. Curl under your toes, down dog, please take it back.

Now we're gonna make this quite hamstring centric, this, down dog, so lift both heels and breathe in. When you breathe out, bend your knees and put your belly on your thighs. How many ribs can you get on your thighs? Your sits bones, your ischium tuberosity. I call them your butt knuckles because it's quicker and faster and funnier.

Points your butt knuckles up. Breathe in. Now with your butt knuckles pointing up, breathe out, start to press your upper thighs up and back and your heels down. Most likely, your legs aren't gonna straighten. Because you're really rooting the sits bones up and the upper thighs up and back.

Take a deep in breath from right here. Breath out, walk your hands to the back of the mat and fold at the back of the mat, Autonosun. Take a breath in, come halfway up, lengthen your chest forward, breathe out fold forward. Plank pose, breathe in, walk forward. Now, if you're ready for it, your breath out is chaturanga, lower your chest. Halfway.

Inhale, lift your heart up dog. Come up. Breathe out downward facing dog. Rule back. Take a big in breath.

Right leg high to the sky. Breath out right knee to right arm pit. Come forward. Inhale, fly your right leg, back three legged dog. Breath out right knee to nose rounding your spine.

Inhale, right leg back. How small can you make your world? Just this moment. Breath out right knee left elbow. Inhale, right leg flies back. Step softly to your right thumb and breathe out right foot.

Now, with an inhale, lower your hips and lift your chest, low lunge, lift your heart. Breath out hips up and back modified pyramid flexing your right foot, dorcey flexion, so you're picking it up lifting the right back pocket up, target area where I'm tapping right here, these hamstrings right side. We're not gonna hold that static stretch more mobility than flexibility. One comes hand in hand with the other, though. Breathe in, come forward low lunge, one inhale to lower, breath out, up and back modified pyramid.

Again, breathe in low lunge, you're lengthening the hamstrings. Breath out, modified pyramid, now you're giving them a little stretch. There it is. Breathe in. Come forward, low lunge. Breath out hips up and back again.

Press your hands forward. Do another one. Breathe in. Come forward. Low lunge. Breath out hips up and back.

Flex your right foot. Inhale, low lunge. One exhale chaturanga. Right foot back. You're halfway down.

Breathe in, up dog, come up high, lift, breath out, downward facing dog. Breathe in, left leg, high, Breath out left knee left armpit. This is the only world you got right here, this mat. Breathe in, left leg up and back. Breath out, left knee to nose. Can you put skin on skin in a very literal way?

Inhale, left leg, back, three legged, breath out, left knee, right elbow, your right hip stays pointing at the mat. Breathe in, left leg up and back. Breathe out step to left thumb with softness. Now check it out. You could press the back of the right knee up during this whole deal, but also if you put a baby bend in it, you're gonna get a little more into the inner right hip, most likely.

You do you. Take a breath in, hips down, hard up, low lunge. Breath out hips up and back modified pyramid, left back pockets up. Can you play the game other than how small can you make your world of keeping your hands tethered at the top. What I see a lot is with tighter hamstrings, people are walking it back so they can lock out their left leg because it's more about the destination. Incorrect. It's more about the journey.

Can you keep it here? It's about the energy of your hips going up and back, not a locked leg. So breathe in hips down, play that game. Breath out hips up and back, keeping your hands at the top. Breathe in low lunge. Breath out hips up and back. This left back pocket's coming up.

Breathe in, low lunge. Breath out up and back. How small can you make this world? Breathe in, come forward, breath out, hips up, and back. Do it again. Breathe in, low lunge.

Maybe your baby bending that right knee. Breath out, hips up and back. Inhale, low lunge. Chaturanga, breath out, lower halfway down. Just you in the floor, up dog, breathe in, come up.

Just you in what's dead ahead. Breath out down dog. Just you checking out your mat and your toes, how small can you make it breathe slow. Lift your heels, breathe in, look to the top of the mat, breath out, bend your knees, float your feet up or step on top of the floor. Halfway up, breathe in, lengthen out.

Breath out, fold forward, toes touch, please. Bend your knees, inhale, utkatasana, powerful pose, reach up, breathe out full forward, inhale halfway up, chaturanga, breath out lower. Inhale upward dog, lift your heart up, breath out down dog, roll back the great equalizer, breathe in, right leg high, breath out step to right thumb, right foot, back heel spins down, inhale, warrior one, reach up, breath out Chaturanga, float your right foot, the great equalizer, surya b. Inhale up dog. Come up. Breath out down dog.

Go back. Inhale. Left leg up. One breath in. Breath out step to left thumb. Spend to your inner right foot.

Inhale. Warrior one. Reach up. The only floor that exists is under your feet small, breath out chaturanga left foot hovers. Up dog breathe in, come up. Breath out, down dog, roll back. How small can you make your world, your feet and your hands on the mat, your breath and your body?

Everything else is empty until perceived. It's gotta be witnessed. So witness only your world right here. Breathe in, lift your heels, look forward. Breath out, bend your knees, put your feet between your hands.

Inhale, come halfway up. Breathe out. Left foot way to the back of the mat. Crescent lunge. Inhale. Reach your arms to the sky. Breath out warrior two, spin your back heel down.

Let's cultivate the breath a little bit with some motion. Press your left femur bone back, ignite your left leg, breath in, dancing warrior. Breath out warrior two, one breath, one move. Inhale, dancing warrior, breath out second warrior. Come back.

Better idea. Breathe in right here, warrior two. Breath out, left arm, under right, eagle arms. Sholders down your back. Now with your hips and shoulders oriented the same way, start to take your eagle arms, your elbows, your hands up. Till bone down.

Breathe slow. Big breath in. Breath out. Open your arms straighten your right leg. Inhale. Right hand now forward. Breath out triangle pose, left hand up, right one down.

Mounded the right big toe. You'll notice the outer right foot getting a lot of love. Can you bring the inner right foot with some weight? Pull the inner right thigh back. Turn your lungs up, belly toned. Breathe.

Take a big breath in. When you breathe out, start to bend your right knee. Inhale, warrior two, windmill up, breath out, windmill your hands to the mat, pop up on the balls of your left foot, step your right foot back big toe to big toe, roll to your outer left foot, Vashi Stassen side plank, right hand reaches straight to the sky. Now remember when I talked about that's left standing hand at the beginning, attempt to move the mat behind you with your left standing hand. Breathe slow, tone your belly.

Take a deep inhale. When you breathe out right hand to the mat, step right foot to right thumb. You're on the balls of your left foot. Roll to your inner left foot now. Breathe in, bend your left knee, Skandasana back of the mat.

Right big toes pointing straight up. Now I'm a big Skondassana fan, any kind of inner growing Milasana vibe fan, you might not look like me right now. You might just be you were here, you might just be here. Cool. Or here or here or here, breathe slow. Think up with your heart.

Now with a big inhale, walk your hands top of the mat, turn all 10 toes forward, breath out chaturanga, float your right foot. Up dog, inhale. Come up, breath out, down dog roll back. Inhale, left leg high, please. Breath out step to left thumb, left foot, crescent lunge, inhale, reach your arms up. Breath out warrior two, spin your back heel down.

Now you're pressing the top right femur head back. Breath in, dancing warrior. Go up. Breath out second warrior. Come back. One breath, one move. Inhale, dancing warrior.

Breath out second warrior. Stay in warrior two. Inhale. When you breathe out right arm under left, twist tie your forearms, eagle arms, hips and shoulders, same direction, start to elevate your eagle arms, your drishti, your heart up. Breeze slow, tailbone scoops south to the floor. How small can you make your world?

This giant world, a pale blue dot inside the Milky Way, among billions, and we're standing on five feet of it. How small can you make it? Breathe in. When you breathe out, open your arms straighten your left leg. Inhale, left hand forward now reach, find length, breath out triangle pose, left hand down, right arm up. This left hand down thing, it could be on a block, the mat, your leg, put it somewhere. No floaters. Right? So you can have a pivot point to rotate up, inner left foot roots, inner left thigh, quite actively drawing in and up.

Turn your lungs to the sky, twist. Inter or left thigh pulling in and up. Now, breathe in. When you breathe out, bend your left knee, inhale, windmill up, warrior two. Breath out, hands top of the mat, pop up on the balls of your right foot.

Step your left foot back, big toe to big toe, roll to your outer right foot. Vashistasen side plank. Now, this right standing hand attempt quite literally to push the mat behind you with your right hand, engage the shoulder. Bree slow. Big inhale. Breath out left hand and left foot top of the mat roll to the balls of the right, spin to your inner right foot, breathe in, bend your right knee, Skandasen back of the mat.

Left big toes pointing up. Now once again, you might just kinda be here. You might be here. You might be here. Can you stay on the right heel?

Left big toe points up? Tighter hips are gonna wanna roll forward. Can you lift your heart up? Breathe slow. And then breathe in, bend your left knee, hands and feet point top of the mat, breath out, chaturanga, float your left foot.

Upward dog, inhale. Breath out, down dog roll back. From this down dog, breathe in, take your right leg up, high. Breath out, step to your right thumb, right foot. Pop your left foot, let's say two feet forward, six inches to the left, and then roll your inner left heel down to the center.

Seal the mound of your right big toe down, breathe in. And when you breathe out, pull your right in a thigh in an up pyramid post. You wanna deepen this, walk your hands back a bit. Same deal. That real estate of the upper right back pocket is lifting toward the sky. Speaking of sky, how small can you make this moment? Just you and the body.

Nothing else. Breathe in, bend your right knee a lot. Breath out, step back down dog. Inhale your left leg up. One breath, one move.

Breath out step to left thumb. Pop your right foot two feet forward. Six inches right, ruled the right heel down towards center, about a thirty, forty five degree into the center. Seal your left, mounted the left big toe metatarsal. That's hitting the gas.

In her left thigh draws in and up, you might walk your hands back. Breathe. Bend your left knee, breathe in, breath out down dog, step your feet back. Now bring your toes together to touch, please. Come about halfway between plank and down dog. So not all the way, just a little bit, about halfway, breathe in. Pause there.

Breathe out, tip over onto your outer right foot, Vashisthasan, stack your left foot on top, scaffold one. Now, step your left foot, if you can see mine, behind the right, right knee into your chest, awkward Vashisthasana. Attempt to move the mat to the right with your right hand. Next, grab your outer right foot, left hand, start to kick your right heel forward. Now, awkward, vishpa matrasen, start to pull your right foot forward.

Can you take your drishti under your left arm pit? Hips up, move the mat behind you with your right hand. How small can you make your world tied in a pretzel like this? Big inhale, right knee to chest, left hand up, breath out chaturanga, because why not? Up dog, breathe in.

How small can you make it? Breath out down dog. Especially after a pose like that, put your knees on the mat, sit onto your heels, make fists with your hands, tight ones, roll your fists in very slow circles. Switch the direction of your circles. Keep breathing through your nose.

Hands on the mat, down dog. One breath, one motion is a time. Toast touch halfway between plank and down dog. Breathe in halfway. Breath out. Tip over onto your outer left foot.

Now the right foot usually stacks on top. Can you now bring it in front of the left foot? Left knee to nose, move the mat with your left standing hand behind you. Left or right hand grabs your outer left foot with an exhale kick your left heel forward and start to draw it toward the top of the mat taking your drishti under your right armpit. That's your eyeballs.

Breathe. Not about how deep you can get. How small can you make it? Unimportant is the new existential. Oh, that was delightful.

Breath in, left knee up, hand up, breath out, chaturanga, make it small. Up dog, breathe in, come up, breath out downward facing dog. You know what would feel amazing? Childs pose, knees wide. Toes touch and onto your heels.

Let's actually make this instead of knees wide. Hip distance, traditional blossom, sweep your arms back, palms up, relax your arms. Give him a break. And not to roll egoically into what you think about what just happened or next. Having a conversation with yourself.

How small can you make your world? You're in a little blob. On a mat. From here, reach your hands forward. Draw yourself up to all fours, hands and knees. Now take a look, when you come up to hands and knees, draw an imaginary x from your left hand to your right knee, your right hand to your left knee. Where that x meets in the middle, put your right knee there.

Take your left leg, cross it behind your right, press your left thigh into the back of your right. Check out my shins. Take your shins out like of the letter v. Sit back into the letter v on a block or into the letter v. Slow your breath.

You want more sensation in your right hip, this top leg, take your right foot, further forward, or you could scoot your butt back a bit. My right hip is just fine. Taking in breath when you breathe out, roll forward. And you could put blocks into your elbows, your forehead. I like to just kinda drop onto my right leg.

Breathe slow. Ojabi breath through your nose. Slowly walk yourself back out of this coming up. Can you draw yourself forward back in to your tabletop? Draw the x and breathe in. Breath out, left knee in the middle of the x, right leg behind, splay the v out behind you.

Breathe out, sit into that letter v. Feet are flexed. Once again, you want more on this left hip. Your left shins further forward. Take a big inhale.

Get long. Breath out, lengthen forward. You want this left button knuckle on the mat. Real close to it. Might be hovering a couple millimeters up, but it's rooted back and down. Soften your belly, your butt, your glutes, your legs, all of it.

And I find especially after moving that much finding all that energy when it starts to slow, even your eyes closed down. A lot of times, boom, the ego starts to think about what's next, wants to chat about something other than how small your world is right here. Find it. Only you in a shape. Draw yourself up, come up all fours.

Breathe in, breath out, sit onto your heels, swing your legs out in front of you, feet to the floor, scoot your butt all the way up to your heels, reach forward. Round back. Lift your butt, interlace your fingers underneath, scoot your shoulders together with an inhale, press your upper thighs up with a breath out, reach your hands in the pinky sides of your palms down. Breathe, ojai, mound at your big toes, root into the mat, breathe in, dead centers of your heels, press down, breathe out, hips up, chest up. Slowly with a breath in, unwind your spine to the floor.

When the top of your butt crack touches the mat knees to chest, breathe in, give them a squeeze, sigh out Shivasana high. You might give it an aye aye aye. In this shavasana, let go of the breath, there's no more doing, soften your inner lips, You're lying down, period, how small can you make your world. It's only this moment, what you can perceive with your eyes closed on the mat. You stay there in that small world, as long as you can.

I thank you so much for sharing your practice with me. Thank you for your discipline, your trust. Thank you for your courage.