«Дар освобождения», курс 7 «Учимся быть тихими», занятие 1

[Говорящий 1] (0:00 - 10:48)
OK, we're going to start because we don't have much time, and I don't want to cut into Mira's class, which starts at 11.30, I think. Well, I have to stop by 11.30, so you can have a pee-pee break and stuff. So there will be demonstrators in the middle.

They're supposed to know what they're doing, but who knows. There's this thing called, I saw it in New York. It's called restorative yoga.

And I remember, I went in, and I said, it was the only class at the time I could go. And I said, what's restorative yoga? And they said, that's where we fix people that we screwed up last week in the yoga class.

And I said, do you charge them for both? And they're like, yeah. And I said, that's a good business.

All right. So I'm not going to give a class. I mean, I'm not going to talk today, which is unusual.

But I just thought we'd just, I think it'd be nice for us all. We've all had a hard week, and I think it'd be nice just to stretch and get some yoga done. OK, so we're just going to do a gentle yoga.

This is called Niguma yoga. It was invented 1,000 years ago. We study it in the monastery.

I'm going to pause at particularly nice places to take a nice stretch, OK? So demonstrators, be aware of that. So please come to the front of your mat.

I think the most important thing today is you smile a little bit. Everyone's so serious, OK? Smiles can overcome almost all problems.

Give yourself a nice, relaxed face. Bring your hands to your heart. Breathe in.

Breathe out, palms back. Hands up. Bend your knees.

Bring your, clasp your hands in the back if you can. Straighten your knee. Hands down.

Left foot back. Left knee down. Look up toward the ceiling.

Take a moment here and take a little stretch, OK? That will help release a lot of tension and anxiety of this week, I think. Come to a push-up and look forward.

Don't look down, look forward. Knees, chest, and chin, slowly. Cobra.

It's a low cobra, so you don't have to stretch too much. Come to down dog. Let's take a moment here just to relax.

Let some breath out. Let some tension out. Smile.

Spread your fingers widely, very widely. That will release a lot of tension, a lot of computer tension. Bend left foot forward.

Right knee down. Look up at the ceiling. Smile.

It's not so bad. Right foot forward. Hands in the back.

Bend. Hands up. Take a little stretch here.

Go back a bit. Pass your chest out. Clasp your hands again.

Hands down. Right foot back. Right knee down.

Smile at the ceiling. That's a good time. Push-up.

Look forward. Knees, chest, and chin. Cobra.

Sit here for a while. You can mosey around like this if you want a little bit. OK, and then back down.

Spread your fingers wide. A lot of tension will flow out of your hands. If you can, try to look at your belly button.

Mine's invisible. Right foot forward. Left knee down.

Look up. Stretch your groin. OK, stretch your groin.

Let the stretch settle into your groin. Smile. Don't get so serious.

Left foot forward. Clasp in the butt. Hands up.

Stretch back a little bit. Shoulders back. Try to bring your shoulder blades together in the back.

Take some breath here. Deep breath. Smile.

Why are you so serious? I don't know. OK, hands to your chest.

We'll do that one more time, unfortunately. Deep breath in. Deep breath out.

Palms back. Arms up. Clasp in the butt.

Hands down. Left foot back. Left knee down.

Look at the ceiling. Feel the stretch in your groin. Push up.

Face forward. Don't face down. Face forward.

Knees, chest, and chin. Cobra. And then slide into down dog.

Spread your fingers. Take a moment to let the tension go out. You can move your hips around.

You might feel different stretch. Move your hips from left to right. OK, left foot forward.

Look at the ceiling. Right foot forward. Clasp in the butt.

Hands up. Clasp again in the butt. Hands down.

Right foot back. Right knee down. Look at the ceiling.

Smile. Hee hee. Push up.

Face forward. Now, knees, chest, and chin. But as you go down, bring your elbows towards your chest.

Bring your elbows in to touch your body. That will keep your shoulders from getting messed up. Then shrug your shoulders towards your ears and back and come into cobra.

Let's do that again. Come down. As you go into cobra, shrug your shoulders up towards your ears and then shrug them back and come up at the same time.

Smile. And then push into down dog. Left foot forward.

Look up. Right foot forward. Clasp in the butt.

We're going to do it again. One up. Come up.

Clasp in the back again. Hands down. Right foot back.

Right knee down. Look at the ceiling. Smile at the ceiling.

Push up. Fingers are spread in the push up. Knees, chest, and chin.

Shrug and back. And down dog. Stay in down dog for a second.

Let the tension flow out of your hands. Let the tension flow out of your face. Deep breath.

Relax. Suck in your tummy a little bit. Think how much better this class is than Mira's.

And then come to sit on your mat. Left foot forward. And then bring your right heel into your groin.

Always have to lift up equipment. Spread the toes of your left foot if you can. I can't very well.

Bring your arms up. And then slowly, comfortably, just come down to hang. Don't press.

Don't fight it. Hang where it's comfortable for you. Everybody bring your left leg back an inch.

Or an inch. Better. I think it's okay.

Hold for five. Smile. Or just hang like a bridge.

Three, two, one. Come up. Change your feet.

Hands up. And then come down. Hold for five.

Breathe deeply. Four. Suck in your tummy.

Three. Smile. Two.

And one. Sit up. Bring your feet together.

Baddha konasana. Cobbler's pose? I don't know.

Don't force your knees down. Don't be a hero. All you type A's, just calm down.

Just want to relax a little bit. We need to relax, I think. We don't need more tension.

Just bring your knees down. Sit up straight. Take a deep breath.

And then slowly let your body just fall down to where it will go. Don't force it. Relax.

Feel the stretch in your groin. Hold for five. Four.

[Говорящий 2] (10:52 - 10:52)
Three.

[Говорящий 1] (10:55 - 11:54)
Two. And one. Sit up.

Change your feet to sukhasana. This is just a lazy man's lotus. Feet on your, sorry, hands on your thighs.

Palms up. Try that thing where you bring your hands back a bit and your chest out. Your shoulder blades are coming together.

Chest comes out. Sit up straight. Relax your face.

And then start to contract the muscles of your groin in a rhythmic pattern. So it's like this. I cannot demonstrate.

You just have to do it. It's very, very good for your health. Contract the muscles of your groin in a rhythm.

[Говорящий 2] (12:10 - 12:11)
Stop.

[Говорящий 1] (12:11 - 13:49)
Take a deep breath. Then we'll do three sets of three butt smacks. Are you ready?

Here we go. One. Two.

Three. This is supposed to wake up the chakra. I don't know.

It just hurts your butt. One. Two.

I'll show you. Take a breath. Again.

One. Two. Three.

Now you can get your yaya's out. Slap your mat. Kick back or step back.

Push up. Up dog. Down dog.

Then come to sitting. And come to lie down on your back. Now we're addressing the second chakra at the lower back.

Bend your left knee. Place your left foot upon your right thigh. Raise your right arm.

Grab your left knee. Raise your left arm. Left arm goes to the left, knee goes to the right.

Opening like a book. If you like, try to look toward your left hand. And relax.

Just hang there. Just relax. Very good for your lower back.

In these weeks we'll be sitting a lot and it's nice to stretch. You can also do this between classes. Nobody said you couldn't do yoga between classes.

[Говорящий 2] (13:54 - 14:01)
Deep breath. Raise your left knee. Straighten your left leg.

[Говорящий 1] (14:04 - 15:16)
And then the opposite. Bend your right knee. Right foot on your left thigh.

Left hand on your right knee. Right hand up. Open like a book.

Look to the right. Hold for five. Deep breath.

Four. The giggling is a good sign. Two.

Try to bring all the fingernails of your right hand on the floor. Bring your knee up. Intertwine your fingers under your right thigh.

And kick up to sitting. Raise your arms. And we'll go into, what is that called?

Paschimottanasana. Suck in your belly as hard as you can. Keep a soft face.

Hold for five. Or try to inch your buttocks back.

[Говорящий 2] (15:19 - 15:27)
Three. Two. And one.

Sit up.

[Говорящий 1] (15:28 - 15:57)
Bend both your knees. Feet on the floor. Do a generous motion with your hands.

You're going to offer your feet to the universe. And then offer them. If you can, straighten your legs.

If you can't, just stay with your legs bent. It's okay. The hardest thing here is to smile.

Hold for five. Breathe deeply. Don't let your breath go ragged.

Four. Metrics.

[Говорящий 2] (16:00 - 16:03)
Three. Two.

[Говорящий 1] (16:06 - 17:06)
Two. One. Okay, release to the ground.

Take a yoga vacation. Bend both your knees. Soles of feet are on the floor.

Your feet should touch the edge of your mat. Half the feet are off the mat. Half the feet are on the mat.

Okay, so your legs are spread a bit. Arms in Tawara Cactus Mudra. Okay.

Then let both knees fall to the left. This is windshield wiper pose. On the in-breath, bring the knees up.

Exhale to the right. Bring your knees up. Exhale to the left.

Knees up. Exhale to the right. Knees up.

Exhale to the left.

[Говорящий 2] (17:10 - 17:10)
Knees up.

[Говорящий 1] (17:12 - 20:10)
Exhale to the right. Knees up. Exhale to the left.

Knees up. Exhale to the right. Knees up.

Exhale to the left. Knees up. Exhale to the right.

Knees up. Sit up. Slap the mat.

Step back or kick back. Push up. Up dog.

Down dog. And then down dog. We're moving on to the next chakra.

Spread your hands out. Let some tension come out of your hands. Spread your fingers out.

Move your hips from side to side if you like. Let your neck... With your neck, say yes.

Say no. Nod. Shake your head like you're having an argument with your husband.

Left foot forward. Right knee down. The thigh and the calf are perpendicular to the floor.

It's not a lunge, okay? Bring up your right arm. And then right elbow over your left knee.

Join your palms at your chest. Look at the ceiling. Hold for five.

Feel the stretch in your back. Four. Three.

Let your head rest as if it's on a pillow. Two. And one.

Hands down to the mat. Right foot forward. And then fold over into Uttanasana.

Let your head go. It's a lot of weight. A lot of tension and problems in your day are carried in your neck.

Let your head go. Try to suck in your tummy. Hold for five.

Four. Three. Two.

And one. Hands down. Left knee down.

Raise your left arm. And then bring your left elbow over your right thigh. Hands at your chest.

Palms joined at your chest. Look at the ceiling. Relax.

Hold for five. Four.

[Говорящий 2] (20:12 - 20:13)
Three.

[Говорящий 1] (20:15 - 34:56)
Two. And one. Hands to the mat.

Left foot forward. You can bend your knees at this point or not. But try to put your fingers under your feet.

This helps a lot with texting and computer work. Straighten your knees if you can. Slowly.

Let your head go. Don't hold up your head. You have enough tension in your neck and in your life.

Hold for five. Smile. Four.

You can bend your knees if you need to. Three. Two.

And then one. Release your hands to the floor. And sit down.

There's tissue paper there. This is a booger ejecting pose. So you might want to take some preliminary measures.

Be kind to your neighbor. Hands on your knees. Chin mudra.

Bring your shoulders back. Chest out. Please don't get serious, okay?

Don't crease up your forehead on this. You're going to be doing sharp exhales. You can still smile.

There's no rule against it, okay? Here we go. Start to slow down.

And then a long exhale. Deep inhale. Another long exhale.

Deep inhale. And a long exhale. Straighten both legs out in front of you.

Identify your left foot. Left foot goes outside of the right knee. Then bend your right knee underneath.

Sit up straight. Settle both sit bones on the floor. It's a tendency to raise one off the floor, right?

So try to get both on the floor. If you're stuck in your tummy, it'll help. Raise your right arm.

And then bring your right elbow over your thigh. Or you can just hug your knee. And look over your left shoulder.

Like you're trying to see another car or something. Relax there. Feel the stretch in your back.

Twist. Hold for five. Breathe deeply.

It's harder because your diaphragm is contracted. Four. Three.

Two. And one. Counter-twist to the other side.

Switch your legs. Both sit bones on the floor. Both buttocks flat on the floor.

Sit up straight. Bring your shoulder blades together. Puff out your chest.

Raise your left arm. And then come into the twist. Look over your right shoulder.

As if you're trying to spot another car or something. Hold for five. Or this series invented a thousand years ago by a woman from India named Nibbuma.

And it has a very beautiful logic. It goes up your chakras. Maybe we can talk about it tomorrow.

Three. Two. One.

Untwist. Counter-twist. Bring your hands to your mat.

Step back. We'll go to a vinyasa. Come to down dog.

Relax here. Spread your fingers. A lot of tension will come out of your body if you spread your fingers.

Left foot forward. Right foot turns out. And then if you want to be graceful, windmill your right arm up.

And come to warrior two with the palms up. Face soft. Smile.

It's almost over. You can push against your right foot rather than thinking of trying to bend your left knee further. Because it will do the same thing, but psychologically somehow it's easier.

Hold for five. Gaze over your left fingers in a very focused meditative pose. Three.

What did Geshe Michael bake tonight? Two. One.

Come up, straighten both legs. Switch your feet. And bend the front knee towards the back.

Is that confusing? Yeah. Push against the sole of your left foot.

And it will bring your knee down. Press against the sole of your left foot. Hold for five.

Graceful. Focus over your head. Four.

Bring your torso back. Don't bring your torso over your right thigh. Bring the torso back towards your left leg.

It looks nice. Three. Two.

And one. Straighten your right leg. Close your stance a bit, like a couple of feet.

I don't know if there's any graceful way to do that. Turn out your left foot towards the front of your mat. This is an old Trikonasana, okay?

The old way. Bring your right hand up. Make contact between your left ear and your right bicep and don't lose that contact.

And then come over as far as you can. It's not very far. Look at the ceiling.

Don't lose the touch between your arm and your head. Five deep breaths. Five.

Four. Smile. You're stretching the pingala channel of your body.

And that will make you more calm during the day. Two. And one.

Come up. Switch your arms and switch your feet. Touch your left arm to your head.

Don't lose that contact. Come on over. You can spread your left hand fingers.

Spread the bones of your left hand. And a lot of tension will come out of your body. Spread the bones of your palm.

Look towards the ceiling. Smile. It's not so bad.

Five. We are opening up the ida channel of the body. And this will make you more contented during the day.

Less wanty. Three. Especially with food.

Two. But you should still buy a lot of stuff at the bake sale. One.

Come up. Come to the front of your mat. Both feet.

We'll do both hands intertwined. And let's stretch again. This time to the right, which will stretch the left side of your body.

I once did this with David Lyfe and Sharon Gannon. And I asked them, what's the durshti? Where am I supposed to look?

And they were kind of confused about it. I think just a little bit above horizon maybe. Hold for five.

Four. Relax. Smile.

Three. Nick, smile. Okay.

Two. Christine's smiling. One.

Come up. Change the clasp of your hand. And bend to the other side.

Hold for five. Four. Three.

Two. One. Come up.

And bring your hands down. We're going to do tree pose, vrksasana. You can do it with your ankle if you want.

You can do it with your calf if you want. You can do it with your thigh if you want. So bring your right foot up wherever you want, as far as you want.

Your ankle is fine. Don't feel competitive. Hold for five.

Smile. Four. Get a view of something in front of you and hold it.

Three. Close your eyes if you're courageous. I'm not.

Two. One. Bring your right foot down.

Slowly, gracefully, like a ballerina. Left foot up. Spread the toes of your right foot.

Get a good base. And then bring your left foot up slowly. Hold for five.

Try to push your knee towards the back of the room. Your back. Five.

Four. Three. Two.

And one. Bring the foot down very gracefully, slowly. And then come to lie on your stomach.

Boys have to move those. Okay. Okay.

Bring your arms to the side of your body. Palms up. And then take a deep exhale.

And on an inhale, bring your body up. Hands and feet and chest and head. Look forward.

Smile. Almost over. You're very close.

Five. Four. Three.

Spread your fingers. Two. One.

Release slowly. Pillow your head on your hands. Pillow your right cheek on your hands.

Take a rest. Take a couple breaths. Grab your ankles if you can.

Deep exhale. And on an inhale, come up. Hold for five.

Spread your toes. Spread your mouth. Smile.

Three. Two. Forge your ankles back against your hands.

Two. Bring your chest up. One.

Release. Left cheek pillowed on your hands. Please roll over on your back.

And this will be our last pose. If you have a shoulder stand, you can go into a shoulder stand. If not, you can go into a half shoulder stand.

Like this. Okay. Hold here.

We're going to hold here for 15 counts. 15. 14.

13. 12. Spread your toes.

11. Push your legs isometrically towards each other. 12.

11. 10. 9.

8. 7. 6.

5. 4. 2.

1. Come down very gently, very slowly. Relax into Shavasana.

Palms are towards the ceiling. Can someone kill the lights a little bit? Eyes are closed gently.

Legs, feet are falling out to the side. Relax here. We'll do a nice long Shavasana.

Just relax here. You don't have to worry about anything. Don't have to think about anything.

Watch your breath.

[Говорящий 2] (34:58 - 34:59)
Just relax.

[Говорящий 1] (41:30 - 41:35)
Please start to deepen your breath. Deeper breath. Take deeper breath.

[Говорящий 2] (41:44 - 42:29)
Wiggle your toes. Wiggle your fingers. Shake your head from side to side.

Take a good stretch. Raise your hands over your head. Stretch.

And then in your own way, come up to sit slowly. Please bring your hands to your chest. Palms to your chest.

We'll do an Aum together. Please exhale long.

[Говорящий 1] (42:33 - 42:39)
Inhale long. Aum.