Hello! I’m insane! Happy new moon, in the lunar cycle of sensitizing the body.
I feel like an aerobic instructor right now from the 80’s. With these mittens, and my thing I just realized, and one and 2, and my and 2.
00:00:39.823 –> 00:00:43.923
But we are reseensitizing the body today, and we will be doing some.
00:00:43.923 –> 00:00:50.175
Yoga stretches for the next lunar cycle.
00:00:50.175 –> 00:00:56.224
Welcome. It is 28 degrees. This morning, I was like, Oh, my gosh!
00:00:56.224 –> 00:01:02.323
What am I doing? Why, why did I schedule this for 9 a.
00:01:02.323 –> 00:01:08.027
M. It does not sound nice, but because it was scheduled.
00:01:08.027 –> 00:01:12.273
I’m 10 min late, but because it was scheduled because I had announced this already.
00:01:12.273 –> 00:01:34.824
I’m sucking it up, and this is what we’re doing today.
00:01:34.824 –> 00:01:40.824
So, if you are a Patreon member, feel free to hop on over to the Zoom link and join me over on the Zoom link to do the yoga and we’ll be doing some oric dancing and some other things throughout the 21 or 28 days together, so let’s get
00:01:40.824 –> 00:01:49.824
Going. I’m yoga for me has been a practice that I’ve been doing since I was 17.
00:01:49.824 –> 00:01:55.324
I found it as a senior in high school, so I’ve been doing yoga a very long time over 20 years.
00:01:55.324 –> 00:02:02.923
It’s something that continuously pulls me back into my body.
00:02:02.923 –> 00:02:11.074
And this 21, this 28 day practice, specifically, is something that I have been doing.
00:02:11.074 –> 00:02:18.173
Over and over and over again. So the book that I’m doing it from is Richard.
00:02:18.173 –> 00:02:27.824
Hillman’s Yoga, a 28 day exercise plan.
00:02:27.824 –> 00:02:41.073
So I love it. There’s so much beautiful poses in here, and it’s just a really gentle way to do Yoga.
00:02:41.073 –> 00:02:49.624
So our first pose is going to be a chest expansion that we are going to do, and has you do, Yoga?
00:02:49.624 –> 00:03:00.173
Slightly differently as far as timing, and things like that which I really love.
00:03:00.173 –> 00:03:04.973
So with a chest expansion, we’re going to start with our hands pushing out and up
00:03:04.973 –> 00:03:11.874
And you go back
00:03:11.874 –> 00:03:16.823
And pulled down to just about like. Don’t pull down a ton.
00:03:16.823 –> 00:03:25.173
This is, gonna be an easy, graceful.
00:03:25.173 –> 00:03:30.224
He’s into experience. We’re gonna hold here for about 10 breaths
00:03:30.224 –> 00:03:40.073
Again, this is just a really.
00:03:40.073 –> 00:03:44.223
Rational, mindful, expansive practice, and to stay engaged.
00:03:44.223 –> 00:03:48.973
I just realized I was not so. Just stay engaged in this whole
00:03:48.973 –> 00:04:02.573
Let’s breathe for another 5 breaths. Here
00:04:02.573 –> 00:04:08.674
And then we will go forward. So our hands so only about half, though we will.
00:04:08.674 –> 00:04:12.423
Towards the end of the month, be going all the way. So just I have back with arms upstretched.
00:04:12.423 –> 00:04:36.823
We’re gonna hold here for 10 breaths
00:04:36.823 –> 00:04:39.025
3 more breaths, and I’m counting them one in breath 2 as a doubt for us 3.
00:04:39.025 –> 00:04:48.574
Is an inbreast
00:04:48.574 –> 00:05:02.774
And we still back up, and we are going to do that again.
00:05:02.774 –> 00:05:12.925
But at in after the next exercise. So next is the backstretch so and’m gonna move my computer and my phone.
00:05:12.925 –> 00:05:26.624
Sorry I I spent the morning trying to figure out the best way to set this up, so we’ve got a backstretch.
00:05:26.624 –> 00:05:31.574
So we are going to start with our hands in front of us, and then we are going to stretch back and hold hold well.
00:05:31.574 –> 00:05:34.275
And then we are going to take our hands, place them just on our knees.
00:05:34.275 –> 00:05:44.575
I don’t care if you can touch your toes.
00:05:44.575 –> 00:05:53.674
We’re just going to the knees and we’re going to pull ourselves down towards our needs. And we’re gonna hold her account of 20
00:05:53.674 –> 00:05:55.723
And each time you take a breath you can just ease down into it.
00:05:55.723 –> 00:06:05.423
We’re not pulling ourselves down into the stretch.
00:06:05.423 –> 00:06:17.227
Will really just breathing and allowing for the muscles to relax into the stretch
00:06:17.227 –> 00:06:31.826
This form of Yoga, that I’ve been practicing is much different than a lot of the Yogas that I’ve participated in in classes where you’re constantly moving.
00:06:31.826 –> 00:06:54.324
This is really and allowing a releasing and then attending, and with the new moon today, what are your intentions?
00:06:54.324 –> 00:07:06.823
Mine are to get sensitized in my body for this Yoga practice over the next 28 days, to be nourishing and enlivening, and for me to get that grace and ease and flexibility back into my bones and muscles
00:07:06.823 –> 00:07:12.923
And we’re gonna come back up and we’re gonna go to the next exercise, and we will be doing these all more fluidly as we go through
00:07:12.923 –> 00:07:19.124
And the next one is a cobra.
00:07:19.124 –> 00:07:21.725
So we’re going to start off head down again. The video.
00:07:21.725 –> 00:07:31.573
I’m not sure how much you can see. So sorry.
00:07:31.573 –> 00:07:48.323
Head down, arms at your side, head to the side, and then we will be moving our arms
00:07:48.323 –> 00:07:57.623
Lifting our head, pulling the arms from the middle straight out, so that your elbows are pointing directly out from you, and just very slowly your elbows are still bent.
00:07:57.623 –> 00:08:03.473
You’re lifting your head, your butt and your legs are completely relaxed, and we’re gonna hold here for 15
00:08:03.473 –> 00:08:09.923
Continue to relax your legs, relax your lower back.
00:08:09.923 –> 00:08:19.523
While completely engaging your shoulders, your elbows, your arms.
00:08:19.523 –> 00:08:39.726
One more deep breath.
00:08:39.726 –> 00:08:42.423
Further, relaxing your lower back, further relaxing your legs, further, engaging your shoulders and your elbows to go back, down to around all the way down.
00:08:42.423 –> 00:08:49.424
Hold here!
00:08:49.424 –> 00:09:06.074
Or you can sit up
00:09:06.074 –> 00:09:21.224
And we will be doing the 3 exercises we did 3 times, each without pause.
00:09:21.224 –> 00:09:31.124
Now and then we will perform the 3 exercises once in like a route, like a fleet series, so we’re gonna start with the chest expansion again.
00:09:31.124 –> 00:09:49.623
Sorry I’ve got it. The computer and I will be uploading the videos of these.
00:09:49.623 –> 00:09:53.325
So we will start with our hands. Push them out and up and back, and pull down, and we’re not holding this time, and then we will go up to half back
00:09:53.325 –> 00:10:04.424
And app
00:10:04.424 –> 00:10:09.025
Hands up, push out awesome and around and black to pull down
00:10:09.025 –> 00:10:19.127
Up, to half back.
00:10:19.127 –> 00:10:21.876
And one more time. Push out and around
00:10:21.876 –> 00:10:26.523
Cool, black.
00:10:26.523 –> 00:10:36.073
2 half back.
00:10:36.073 –> 00:10:42.223
Next we will go to the backstretch
00:10:42.223 –> 00:10:56.623
We’ll get the setup where I’m not constantly fidgeting with the
00:10:56.623 –> 00:11:07.425
Thing legs outstretched, and we will take our hands, and we will lay back and bring our hands to our knees.
00:11:07.425 –> 00:11:09.974
Do not go any further today. Your elbows go out, cool down, feel the stretch and up.
00:11:09.974 –> 00:11:25.624
Well back.
00:11:25.624 –> 00:11:28.526
Move forward, grab your knees, cool down, stretching each time you might actually feel yourself going a little deeper.
00:11:28.526 –> 00:11:38.775
We’ll be doing back
00:11:38.775 –> 00:11:47.174
And go forward, grab your knees, cool down, gentle stretch
00:11:47.174 –> 00:11:52.473
Next we will flip around to do the cobra.
00:11:52.473 –> 00:12:05.275
Remember, legs are relaxed, head down.
00:12:05.275 –> 00:12:18.624
Have your comes, your hands facing each other in front of your forehead, slide your hands out, and push up with your elbows.
00:12:18.624 –> 00:12:28.224
At 90 degree angles, relax the legs, relax the butt, engage the shoulders, release back down, bringing your hands in front of your forehead.
00:12:28.224 –> 00:12:36.273
Ring your bring your arms out, engage, pull up.
00:12:36.273 –> 00:12:45.174
Relax the legs, lower the head, ring in the arm.
00:12:45.174 –> 00:12:50.875
One last time pull out the arms, cool up to head, engage
00:12:50.875 –> 00:13:02.474
Relax the legs and release
00:13:02.474 –> 00:13:17.224
And we will take one moment, pause to
00:13:17.224 –> 00:13:24.124
Just, be present, feel in your body, maybe, where all of these sensations are going to feel where there’s maybe some tightness.
00:13:24.124 –> 00:13:30.324
Feel where there’s pain. Go into the pain. Do not dissociate from the pain for the next 28 days.
00:13:30.324 –> 00:13:35.475
Move into the pane. Ask your body, why is there pain?
00:13:35.475 –> 00:13:38.226
Why is this stiff? Why is this not feeling well over the next 28 days?
00:13:38.226 –> 00:13:47.575
It could just need a just really could need this yoga.
00:13:47.575 –> 00:13:58.975
It could need some gentle movements and aspects so sorry, something just popped up on my screen.
00:13:58.975 –> 00:14:08.875
So next, we are going to take and do all 3 of these in as graceful ballet style.
00:14:08.875 –> 00:14:22.075
Sequence as possible. So we are going to start with the chest expansion
00:14:22.075 –> 00:14:28.074
And we will push out. We will bring up. We will go behind and pull
00:14:28.074 –> 00:14:55.925
Forward, to half back.
00:14:55.925 –> 00:15:09.425
Then imagine being as graceful as possible to go down into backstretch where we being back and we grab our knees and gently, or maybe toes are pointed right with this ballet style
00:15:09.425 –> 00:15:17.274
And then we move to the Cobra, and we lay down, and we put our hands on our forehead
00:15:17.274 –> 00:15:30.574
And we lift our head, move our hands out, and push up
00:15:30.574 –> 00:15:57.474
Releasing and relaxing our but our legs engaging our shoulders, and we again release them
00:15:57.474 –> 00:15:59.873
We’re gonna do it one more time. So imagine either getting up like La Arena, where we will engage in the chest expansion, where we will push out to the back.
00:15:59.873 –> 00:16:05.025
Down.
00:16:05.025 –> 00:16:17.623
Go to half back.
00:16:17.623 –> 00:16:20.474
We will go back down to sitting. Do so in a way that is as graceful as you can.
00:16:20.474 –> 00:16:24.674
To lean back.
00:16:24.674 –> 00:16:39.824
And pull forward
00:16:39.824 –> 00:16:59.125
Release to go into cobra hands under the forehead
00:16:59.125 –> 00:17:16.675
Pull the hands out, push up while relaxing the legs in the butt, releasing the loan back engaged in the shoulders in the neck, and then let go, releasing the hands
00:17:16.675 –> 00:17:24.124
And I’m going to read the thoughts for the day from this book, because this is part of the practice.
00:17:24.124 –> 00:17:32.123
I found that when I did, when I’ve done this, each time I’ve done this for the past 20 years.
00:17:32.123 –> 00:17:43.175
The thoughts for the day have just gotten more and more profound to me.
00:17:43.175 –> 00:17:49.124
Today’s exercises will provide a good indication as to how stiff, tight, and tense you may have grown in many key points of your body.
00:17:49.124 –> 00:17:55.924
The stiffer you find yourself, the greater your need for the gentle stretching movements of Yoga.
00:17:55.924 –> 00:18:03.576
A stiff, inflexible body cannot be a truly healthy and beautiful one.
00:18:03.576 –> 00:18:11.125
Remember that you must never strain, jerk, or fight to achieve these extreme positions.
00:18:11.125 –> 00:18:18.324
Just go as far as you can, regardless of where it may be, and have the patience to hold as indicated.
00:18:18.324 –> 00:18:24.323
The hold will gradually impart the elasticity that is needed to a call.
00:18:24.323 –> 00:18:28.475
The most extreme positions. This is true regardless of your age or physical condition.
00:18:28.475 –> 00:18:52.428
Once achieved, you will find that you will retain this wonderful flexibility.
00:18:52.428 –> 00:18:58.923
Your entire life. The Yogi one who practices Yoga is a Yogi, attaches great value in terms of both health and and beauty to a strong elastic spine, and an ancient Yogic adage proclaims you are as young as your spine is flexible
00:18:58.923 –> 00:19:04.174
You have only to look at the people around you to determine the truth of this statement.
00:19:04.174 –> 00:19:20.675
Young people who spines have grown rigid will appear to be much older than their actual years.
00:19:20.675 –> 00:19:28.424
Conversely, people who have retained their elasticity of their spines and limbs, appear youthful and alive in middle age and beyond, therefore, a number of our exercises will be practiced for the express purpose of promoting the health.
00:19:28.424 –> 00:19:35.075
The strength and flexibility of the entire spine from the cervical vertebrae in the neck to the lowest of the lumbar.
00:19:35.075 –> 00:19:48.276
Discover, to your delight, that the youthful spring is returning to your spine, and joints within 2 to 3 weeks.
00:19:48.276 –> 00:19:53.176
The Chest Expansion backstretch and cobra exercises learned today are not only powerful loosening techniques, but they help to release energy that can be trapped in the spine, and the joints.
00:19:53.176 –> 00:20:01.424
You must never become discouraged, or decide that any of these positions is too difficult.
00:20:01.424 –> 00:20:08.774
The response of even the most stubborn areas of the body to the ingenious Yoga movements is truly astonishing.
00:20:08.774 –> 00:20:21.225
So that is all. For today I appreciate you being here with me this is what it’s going to be.
00:20:21.225 –> 00:20:34.024
The next 28 days. If you want to be able to get the recordings of these, if you want to get the Daily Planner pages, if you want to be a part of the private community, please come over to Patreon, Www.
00:20:34.024 –> 00:20:39.823
Patreon.com forward, slash, magic mothering, and join us over there for the next few lunar cycles while we finish up this year of lunar cycles.
00:20:39.823 –> 00:20:42.774
But you can also get all the past recordings and all of the past stuff in pages in Patreon.
00:20:42.774 –> 00:20:49.974
If you join over there now. So thank you so much for being here.
00:20:49.974 –> 00:20:56.974
I so appreciate sharing my mornings with you, and I will see you all tomorrow.