Clearing the Noise

Welcome, everyone. Grab a block for your practice today. We are clearing the mental noise, and we'll have some very clear and focused work today to help us do that. So begin in sukhasana easy pose or any comfortable seated position. And we'll just begin clearing the noise here.

So go ahead and just reach your arms up and shake your arms for a moment. Like, you're just clearing that noise, clearing your space. Let yourself be enthusiastic about it. And then go ahead and place one hand to your belly one hand to your hearts and drop in. How is your inner space today? Start to notice the rhythm of your breath And to help us clear the noise, we're going to work with a mantra so, which is the mantra for the breath, and it's also translated as I am that, that I am.

So inhale so silently to yourself. You could even hear perhaps the sound of so on the inhale. And, silently to yourself, h u m, on the exhale, and perhaps even make out the sound of as you exhale. So two more times like that, repeating to yourself silently. And from here, lower your hands, let's blink the eyes open.

And make our way onto all fours. So table top position, sitting up for a downward facing dog, your hands will slide forward a few inches, curl your toes and lift your hips to down dog. Do whatever you need right now just to feel into your first down dog. If you're ready for stillness, press the thighs back. Feel the length of your calves, to the heels, and the heels to the earth, and even feel the palm of your hands, pressing down, your inner arms, drawing up.

And here, you can either gaze back to the space between your feet or close your eyes and come back to the mantra in healing. So exhaling Inhale high toes, exhale bend the knees and step up to the top of the mat halfway up, breathe in. Fold back in exhale. Inhale rise. Bring your hands to your heart. We'll begin with sun salute a inhale reach up.

Exhale fold. Halfway up breathe. And even here, there's the sound so on the inhale. Step back, on the exhale plank position, pause, inhale. Shit forward, lower all the way down or halfway, exhale Chateananga.

Inhale cobra or upward facing dog. Exhale downward facing dog. Be here inhaling, exhaling. Inhale your heels lift. XL, bend the knees and step up to the top of the mat again. Inhale reach forward, utanasana exhale rise on the inhale.

Palms to the heart. We're gonna step out wide. Grab your block. So you're gonna go wide with the legs about one length distance apart. We're gonna start with the right leg.

So bending your right knee. Turn that right leg open and keep that knee bent. We're gonna slide the left heel back a little bit. And you're gonna go as wide as you wish with your feet, but you really wanna feel the support of your back leg. So seal the edge of that back foot, firm that back leg, and we're coming into side angle.

So you're gonna take that block and set it to the outside of that right foot. Right hand rests on the block, and the left arm goes up. So you wanna press the outer part of your right knee into the inner part of your right arm. Right? It's like a marriage between those two. From your right hip in Keep it lengthening out through that back leg.

And then the top arm, turn the left palm to face forward and extend that arm overhead. So this is a pretty deep and strong side angle. This could be a nice place to add the mantra inhale. So exhale I am that, that I am. Reach your left arm to the sky, press the feet down and rise up to warrior two.

We're gonna move dynamically here. So turn your palms to the sky. Inhale reach up straight in your front leg. And as you exhale, rebend that front knee, open the arms warrior too. We'll do this two more times.

Inhale reach up. Breathe in. Excel rebound, warrior two. One more. Pause in that second warrior, flip your right palm, reverse it back inhale.

Back into side angle as you exhale right hand to the block, left arm up to the sky, pause. We're gonna take the gaze down to the right foot. Bring your left hand to your hip. Move your block up about a foot forward or two and step into that right foot becomes the dominant foot now for half moon pose. The back leg lifts It's pretty enthusiastic as well as it's lifting up firm your back leg.

Open the chest to the sky, and the top arm can reach up. So you're in half moon, Arta Chandrasana. Focusing on the breath here, feeling the root of your standing leg. And the assistance of the lifted leg. That leg is working as well.

Take one more breath. Start to re bend the right knee. Bring the block back with you for warrior two. So landing softly on that back foot, straighten the right leg, turn your right toes in, we'll place the block behind the left foot. As we move into side angle on the other side, bend your left knee, turn that leg open, slide your right heel back, bend deeply in that front thigh.

And then reach forward with that left arm. Draw that left outer hip crease back for side angle on the left side. So just like you did on on the right, press the outer part of your left knee now into the inner part of your left arm. That top arm is gonna reach overhead, adding more length on that right side. Couple of breaths.

Be with the muscles and the quadriceps, your back leg, feel the strength in your arms. Take that right arm up. Warrior to pause and dynamically turn your palms up. Inhale reach your arms to the sky straighten your front leg. Exhale re bend the knee. Two more.

One more. I reverse your warrior inhale. Back to side angle as you exhale, pause. Bring your right hand to your hip. Take the gaze down.

Move your block up a foot or two in front of the left toes and lift your back leg up for half moon. So you wanna make sure your left toes are still pointing forward from the outer part of your left hip to the center of your mat. And enthusiastically lift your back leg. At some point, you can reach your right arm up to the sky. Breathe here.

Perhaps, going back to the mantra so, One more breath. And rebend your left knee Step back to your second warrior and straighten your left leg now, turn your left toes in and then look at your feet for a moment, make sure they're aligned on the same line. And slightly pigeon toad. Bring your hands to your hips. Inhale press into the earth with your feet, lift your heart, lift the gaze as you exhale hinge from the hips to fold.

Your hands will lower to the mat. Right. Underneath the shoulders. You can always widen your stance with your feet for prosarita, So your fingers and your toes face the same direction. See if you can slide your hands back, however, but keep the fingers facing the same direction. So you're creating these Chaturanga arms elbows are bent.

Crown of the head is drawing towards the earth. Shift a little bit of your weight forward towards the toes. Take two more deep breaths. And if your hands are back, walk them forward, inhale, lengthen. You might have to heal and toe your feet in a little bit. Bring your hands to your hips and rise up.

Step your feet back together and meet me at the top of the mat. For one more, surya namaskar A, inhale reach up, breathe in, and exhale fold halfway up on the inhale. Step back through your vinyasa, please, as you exhale. I'm just pausing here for a beat one full cycle of breath. Alright. So we'll lower the knees to the mat.

You'll need your block for the next pose. We can either take sukhasana. So if you will know your hips are tighter, you can always take this variation, but cross in your right shin in front of the left. Otherwise, we're coming into double pigeon. So you'll place your right shin on top of the left one and the right foot and ankle on top of that left knee.

So you decide which is the better variation for you today. Finger tips. You can tent them just alongside your body. Little levers to help you lift your chest at the same time feel the heaviness of your sit bones. You can stay here or walk your hands forward to fold over the shins. And this is where a block can be very helpful.

If you wanna place that block underneath the forehead, that's a great option just to have your forehead resting. And you can decide the height of your block. And just notice here how your mind is doing. Are you able to stay connected to this moment? Stay connected to your breath.

The thoughts, come and go. They continue to come and go. So no attaching or gripping around a thought. And on your next breath, come back up. We'll switch. So if you're in sukhasana, you'll cross the left shin in front.

And for double pigeon, place the left shin on top of the right one. Bring your fingertips alongside the body again, inhale, lift your sternum root the sit bones and exhale fold over the shins, grabbing the block again here. For your forehead, if you're choosing to rest it, And with your inner ears, listen to the sound of so on your inhale. And the sound of on the exhale, the mantra for the breath. And then inhale, please rise back up.

We'll straighten the legs out for paschimottanasana. So inhale reach up with your arms, and exhale forward fold, grabbing your feet, if possible, if not hold the ankles, draw the chin in, let the front body soften to the thighs. Take a few more breaths. And inhale rise back up and lie down for Shavasana. Making sure you are absolutely comfortable, feel completely held by your practice, by your mat, and the earth beneath that.

Let the whole backside of the body feel heavy so the front side can soften. Begin to deepen your breath, move the toes and your fingers. Taking your time, make your way back to a seated position. And when you're seated, close your eyes again, we're gonna end with a shorts practice of humming, which is really soothing to the nervous system. We're gonna continue to engage with the mantra so On your inhale, you'll silently repeat to yourself so.

And on the exhale together, we'll chant out loud, So it'll go like this together, breathe in silently. We'll do that four more times. Inhale so silently. I'm I'm One more. Joining your hands together at your heart.

Bowing your chin and gratitude of that vibration created from sound and gratitude of this practice. That moves us from any inner chaos to inner peace. Namaste.