Тим Ловенхопт — Книга 1: Совершенство мудрости, занятие 25

[Speaker 1]
All right, there we go, I think we got it, all right, hey, can you guys hear me all right? Now you should be able to, all right, okay, all right, makeshift studio, makeshift yoga.

[Speaker 2]
So give me like another two minutes to figure out we're going to do a yoga class and I'm going to think about a class, all right, give me a second, what are you guys in the mood for?

[Speaker 1]
How about that? Help me.

[Speaker 2]
Lady Naguma. Oh, come on, that's that, that's, that's default.

[Speaker 3]
But it's so good.

[Speaker 2]
What else? What else do you guys need or want?

[Speaker 3]
You want something really hard? Do you want something really easy? Yin yoga and yoga nidra, they say in the chat.

Nidra.

[Speaker 1]
Oh, you want a nidra, oh, okay. A little vinyasa in it. All right, okay, all right, now I know what we're going to do, cool.

[Speaker 2]
Technically this class is an hour, is that the deal?

[Speaker 1]
Yes.

[Speaker 2]
Okay, all right, we'll probably finish a little bit sooner than that. Okay, Morena, translator's ready, everything good?

[Speaker 1]
Yes. Cool, all right, okay. All right, okay, here we go.

All right, so get yourself in a seated position.

[Speaker 2]
You know, I'm sitting on a cushion right now.

[Speaker 1]
Something that can allow you to just sit for a few minutes and close your eyes. And as yoga tends to be more of a body practice, a feeling practice, notice what you feel in your body right now. It's always great to start any practice, whether meditation or yoga, or even if you're a teacher, to see what's arising for you right now and notice what changes you've experienced over the last two minutes.

How are you different if you are different than you were two minutes ago? When we're looking for deep change, sometimes we have to change how we see ourselves, changing who me appears as, or even how you conceptualize you, how you feel who you are. So bring your mind deep inside your heart.

And inside your heart is a very small and very bright sky blue light. Very slowly see that sky blue light expand from the center of your heart and it turns all the insides of your normal body, your organs, your bones, your muscles, blood vessels, nerves. It begins to turn everything, melts everything into that sky blue light and let it expand all the way to the edges of your body, melting away, transforming every internal cell into a sky blue light body.

Stay soft, stay gentle with yourself. Feel the inside of your body as spacious, expansive blue sky. Feel the infinitude of space within you.

And from right behind your forehead, in the center of your forehead, a small, flexible, luminous channel. And it moves out from right behind your forehead to right under the top of your head. It's in that blue sky body.

And see it come down right behind where your spine used to be. Small, flexible, luminous. And it goes all the way down to right between your legs.

And it might curve back up and back up, continuing to the secret place as well. And see two smaller, not as bright channels, starting right inside your nose, in the sky blue body. And see it travel up just on the sides of the other channel.

It's not wrapping around, but just on the sides. And it moves all the way down your back and then right below your navel. It kind of curl around, curl upwards and enter into that central channel.

Don't worry about the exactness of it. So now your body is sky blue body. The only thing inside are three channels.

Space is infinite. It's calm. It's aware.

It's joyful. Say to yourself, this is me. Staying with this view of yourself, begin to notice your breath again.

I'm going to keep coming back to this view.

[Speaker 2]
So throughout our movement practice, try to keep your mind on this new you, this sky blue light you.

[Speaker 1]
Your outside might look one way, but see your insides differently.

[Speaker 2]
And you can keep your eyes closed or you can slowly open them just a little bit. Keeping that feeling, that view of yourself, inhale your hands up. Clasp the hands, reach the arms up towards the ceiling.

[Speaker 1]
Moving your ribcage left and right a bit. Take your right hand down and take your left hand off to the other side, stretching that left side body. Breathe into the side ribs, breathe into the back.

Turn that left shoulder, look up. Turn it back, twist, look up. And exhale, fold forward over the legs, reaching the arms forward.

[Speaker 2]
Soft neck. Inhale, back up to a seated position. Both arms up, clasp the hands straight in the arms.

Left hand down, right hand reaches off, stretching that right side ribs.

[Speaker 1]
Take that shoulder back, look up. Nice. Exhale, fold forward.

Inhale up. All right, stupid question. Everyone raise your left hand.

So that's the left hand, right? Take your left hand. Okay.

[Speaker 2]
All right. I'm just trying to figure out the mirror here. Left hand.

Oh, half the people are mirrored, half people aren't. Okay, forget it. We're just going to do it this way.

Just do whatever you guys want. Inhale the hands up again. Now reach the spine long.

Take the hands behind you, turn the palms outwards. Take the shoulder blades back, lift the heart forward.

[Speaker 1]
And if you'd like, lift your hips off the ground.

[Speaker 2]
Lower the hips down, reach the arms out to the side. Expand the arms, spread the fingers. Tuck the chin slightly, lift the spine up higher.

[Speaker 1]
Send the chest forward a bit.

[Speaker 2]
And then take the right arm under the left arm, wind them up. Bring the shoulder blades down as you lift the elbows up. Give yourself a slight back bend.

And did you remember that your insides are sky blue body? And if you have lost that view, come back. Unwind the arms, straighten them out.

Spread the fingers, expand into space. And now the opposite, left under right.

[Speaker 1]
Shoulder blades down, elbows up, slight back bend. And release. Come on to all fours.

Knees and hands.

[Speaker 2]
Begin moving left and right, forward and back. It's more of an exploratory movement. You know, what do you need?

Do you need to move your shoulders up? Do you need to sink the shoulders? Hips back, maybe hips forward.

Just give your body something that it might need. You can rotate the arms in and out. Your toes can be on the mat.

The tops of your feet can be on the mat. Just move like you were improvising. Like improv dance.

Doesn't matter what it looks like. Most of you don't even have your cameras on anyway. And if you find part of your body tight, this is where the sky blue light body can help.

See all of the insides turning into light. And see what it does to your movement. This doesn't mean ignore pain.

This doesn't mean if it's uncomfortable, don't do it.

[Speaker 1]
What it means is maybe shift your view of yourself. All right, come to stillness. Wrists are just in front of your shoulders.

Your knees are directly over the hips. We're going to lift the right arm forward and the left leg back.

[Speaker 2]
Draw your navel in, tighten across your lower stomach, across the transverse abdominis. Very powerful muscle. Lower the hand, lower the knee.

Place them on the ground and then shift. Right leg goes back, left arm forward.

[Speaker 1]
All right, lower it down. We're going to shift again. Right arm forward, left leg back.

Look up, inhale.

[Speaker 2]
And then on an exhale, bring the elbow to the knee, rounding the spine. Inhale, reach arm and leg forward and back. Exhale, round and curl.

Inhale, long. Exhale, round and curl. Inhale, long.

Exhale, round. Inhale, long. Now bend the knee, take the hand and reach for that foot.

[Speaker 1]
Look up over the right shoulder. Push the foot into the hand.

[Speaker 2]
Be gentle and release the arm and the leg. Slowly lower them to the ground. Shake out the left hand if you need to.

And then reset. Right leg goes back, left arm long. Look up, inhale.

And then exhale, curl in, elbow to knee. Inhale, long. Exhale, curl in.

Go back to your sky blue light body. Inhale, long. With the three channels too.

Inhale, curl.

[Speaker 1]
Exhale, long. Curl in again.

[Speaker 2]
Inhale, exhaling. Inhale, stretch. Bend the leg, grab onto that foot.

[Speaker 1]
And look up over that left shoulder. Release the leg, release the arm, reach.

[Speaker 2]
And then lower the hand and knee to the ground. Take the knees wide and send yourself back to a child's pose.

[Speaker 1]
Come on forward.

[Speaker 2]
Walk the hands to the front of the mat, tuck the toes. Send yourself back to a downward facing dog. Pedal the feet out.

[Speaker 1]
My calves are super tight.

[Speaker 2]
So tight, I went to the gym yesterday, this actually hurts a little bit. That's okay. And then send the blue light body to any place that's tight.

[Speaker 1]
And then walk the feet to the front of the mat, arriving in a forward fold. Inhale, the hands up.

[Speaker 2]
Exhale, hands to heart center. All right. So come to the middle of your mat.

We're going to do, instead of a Surya Namaskar, this is a Chandra Namaskar. A moon flow.

[Speaker 1]
It warms up the body in a cooling way. I don't know why. So inhale the hands up.

[Speaker 2]
Clasp the hands, reach up. Then send your arms and go to a half moon on the left side.

[Speaker 1]
Stretching into the right side body. Step your left foot out.

[Speaker 2]
Turn your feet a little bit wide. And lower the knees, lower the arms. Into a whatever this is called.

I used to remember the name. So the wider your legs, the lower you can bring your hips down. Just bring it comfortable.

And your upper body is not just like hanging out here. Engage the back, bring the scapula of your back together.

[Speaker 1]
Engage your biceps, engage the hands.

[Speaker 2]
Now turn the left foot to the side of the mat. Turn your right foot so you're facing, it's almost like a warrior one pose. With the legs straight.

[Speaker 1]
Reach the hands up.

[Speaker 2]
Bend the front knee and fold over that leg. So some people can fold all the way, get their head to their leg. I cannot.

[Speaker 1]
So do what you can do.

[Speaker 2]
Walk the back foot further back. Bend into that front foot, that front knee. Bring the hands to the inside of the left foot.

And then walk the hands forward into kind of a lizard pose. So you can even come all the way down if you'd like.

[Speaker 1]
If you're flexible or warmed up. All right, now we're going to do a skandasana.

[Speaker 2]
So you're going to stay bent into the left foot. Extend the right leg long. And if you can bring your hands together.

Holding yourself up or your hands can be on the ground. And then you're going to walk yourself to the other side. So you're going to bend into the right knee.

Extend the left leg.

[Speaker 1]
Skandasana on the other side. Keep turning to the right.

[Speaker 2]
Bend into that right knee. Left leg long. Hands on the inside of the right foot.

[Speaker 1]
And you can go down into a lizard if you would like as well. And then make your way up to a standing position. Folding over that right leg.

Turning back to the side. Bend the knees, lower the hips down, arms up. Nice.

Bring the right foot in beneath the left. Hands up. And half moon on the other side.

Standing moon pose really. Inhale. Straight up.

Exhale, hands to your side.

[Speaker 2]
The first time is a little awkward because you don't know where you're going. But we're going to do it the other way now. Should make it a lot simpler.

Inhale, hands up. Clasp the hands, elbows towards the ears. Reach off to the right.

Side moon extension pose.

[Speaker 1]
Right leg steps out, feet turn.

[Speaker 2]
Lower the hips, arms out to the side. Turn the right foot towards the side of the mat.

[Speaker 1]
Let's just open up to a warrior two here. Keep turning that back foot to your inner warrior one position. Straighten the front leg and fold over.

Bend deeper into the right knee.

[Speaker 2]
Straighten that left leg. Both hands go to the inside of the right foot.

[Speaker 1]
And you can fold forward if you want to into a deeper stretch here. Come on up. Skandhasana on the right side.

Walk the hands in front.

[Speaker 2]
Skandhasana on the left side. Bending into the left knee, straighten the right.

[Speaker 1]
And then turn all the way to the left. And then bring yourself up. Straightening the front leg, folding over the left.

Where is your sky blue body? Bend into the front knee, raise the hands up, warrior one. Open up to a warrior two.

Turn towards the side of the mat. Bend the knees, lower the hips, arms to the side. Feet to the center, reach up.

Arms off to the side. Nice. Inhale, hands up.

Exhale, hands to heart center. Close your eyes. And now really feel your body.

Go into your blue skyline body with the three channels. Stay in that view of yourself.

[Speaker 2]
And we're going to do one more round of Chandra Namaskar. Inhale, hands up. Exhale, hands up.

Exhale, half moon. There's an official name for this and my brain stopped. You guys know what I'm doing.

Take a step out, bend the knees, lower the hips. Bring the arms to your sides. If you want to add on, you can take one arm under the other.

[Speaker 1]
Make it a little variation here. Turn your left foot to the front of one side of the mat. Open up to a warrior two.

Turn that back foot forward. Open up to a warrior one. Or a high lunge.

Straighten that front knee. Fold over. Walk the back foot back more.

[Speaker 2]
Bend the front knee more. Hands to the inside of that left foot.

[Speaker 1]
If you want to go deeper, lower the arms to the ground. All right.

[Speaker 2]
Stay bent in that front leg. Straighten the back leg.

[Speaker 1]
And rotate over to the other side.

[Speaker 2]
Turn the right foot to the other side of the mat. Lower the hands down on the inside of the right foot.

[Speaker 1]
Come on up. Straighten that front leg, fold over it. Bend the front knee, hands up, high lunge.

Open up to a warrior two. Bend the knees, lower the hips. Other arm goes under the whatever side you didn't do last time.

Inhale, feet together, hands up. Stretch off to the right. Inhale up.

Exhale, hands to heart center. All right. One more time on the other side.

Inhale, hands up. Exhale.

[Speaker 2]
Reach off to the right, extending the left side body. Step the right foot out. Bend the legs, lower the hips.

[Speaker 1]
One arm under the other. Open up to a warrior two. Right foot bent, left leg long.

Rotate around to a high lunge. Inhale, hands up. Exhale, straighten the back, the front leg.

Fold over. Bend into the front knee, hands to the inside of the right foot. You can lower down if you like.

On your forearms. Skandhasana. Right leg bent, left leg long.

Switch to the other side. And keep rotating the body. You can lower onto your forearms if you like.

Come on up. Fold over the front knee. Inhale, hands up.

High lunge. Open up to a warrior two. Bend the knees, bend the hips.

Arms twist. Straighten the legs, straighten the arms. Reach off to the side, stretching the right side body.

Inhale up. Exhale, close the eyes. And breathe.

Go back to your sky. Inhale, hands up. Come up onto your toes.

And gently make your way down to a seated position. All right. Okay.

Bring the right foot in.

[Speaker 2]
Extend the left leg out. Inhale, the hands up. Take that left hip.

Left leg into the left hip. And then fold over the leg. In my world, this is as far as I go.

But if you're much flexier, you can fold forward over that leg. But keeping your spine long.

[Speaker 1]
There's also a great pose here. You can also call it Maha Mudra as well. So go to your sky blue body now.

Bring your awareness to the space right between your legs. And breathe there. Inhale, your hands up.

And then switch to the other side.

[Speaker 2]
Left leg in, right leg long. Inhale, hands up. Bring that hip in a little bit.

And then fold forward.

[Speaker 1]
Keeping your spine long. And bring your awareness to the space between your legs. Inhale up.

We're going to do a butterfly pose here.

[Speaker 2]
Or a butterfly pose. Press the feet together. Lift your chest forward.

Long spine.

[Speaker 1]
Tuck your chin slightly. And fold forward.

[Speaker 2]
Fold only as far forward as your spine stays in a natural extended position. Don't fold from the middle of your spine.

[Speaker 1]
And lower yourself onto your back. Lift both legs off the ground.

[Speaker 2]
Take your right foot over your left leg. So you're twisting your legs. And then rotate your hips to the left.

Extend your arm to the right. And look over that right shoulder. You may not twist as deep as you're used to.

[Speaker 1]
Just go until you feel a stretch. And unwind.

[Speaker 2]
Extend your legs. Bring the left leg over the right leg. And then take your legs to the right.

[Speaker 1]
And then look out over your left arm. And unwind. Take your hand behind both of your legs.

And then rock yourself up to a seated position. Extend your legs long. You can either keep the legs straight or bent like me.

[Speaker 2]
And then fold forward.

[Speaker 1]
Extend your arms over your spine. And stretch right around the Svadhisthana chakra. It's not how the pose looks.

It's can you feel the stretch where you're supposed to feel the stretch. And release. Come up onto all fours.

[Speaker 2]
Bring your left foot forward. Right knee is below the right hip. Inhale the right hand up.

[Speaker 1]
Twist right behind the navel. Remember your sky blue body, please. And the three channels.

And unwind.

[Speaker 2]
Left foot back, right foot forward. Opposite side. Inhale the left hand up.

And then twist over the right. And really bring the twist behind the navel.

[Speaker 1]
Step the right foot forward.

[Speaker 2]
Right knee slightly. And fold. A forward fold.

You can bring the hands to the back of your calves. You can wrap your fingers around your big toes. Anything to give you that stretch right behind the navel.

[Speaker 1]
And then lower yourself all the way to the ground. Take the right leg over the left.

[Speaker 2]
Bring the left foot into the right hip. And we're going to do a seated twist. Right hand up.

Reach behind you. Lift the chest forward. And then twist right behind the heart.

This isn't a twist at the hips. It's a twist at the heart. You can go deeper.

[Speaker 1]
You can take the left arm on the other side of the right knee. Close your eyes. See the inside of your body.

[Speaker 2]
Reach behind you, lifting the chest even more.

[Speaker 1]
Twist behind the heart. And keeping the eyes closed, unwind. Lower down onto your back.

Bend the knees. Feet on the ground.

[Speaker 2]
And we're going to go up into a bridge pose. Press the feet into the ground. Shoulder blades press as well.

[Speaker 1]
Lift up, bringing the chin to the chest. We'll do it one more time. Press the feet into the ground to lift the hips up.

And lower down.

[Speaker 2]
Take the feet to the outside of the mat. Let the knees fall in towards each other. Inhale the hands up towards the ceiling.

Clasp the hands together. And then place your clasped hands on the crown of your head. Push your hands into the crown of your head and the crown of your head into your hands.

[Speaker 1]
Start melting into the mat. Return to your sky blue body. Feel it in your body.

See the three channels. Holding that vision of yourself, extend your legs long. Bring your arms to your side.

And stay in this vision of yourself, softening into the mat for Shavasana. Return to your breath. Take a deep inhale.

And exhale. On your next exhale, send awakening energy to your fingers and toes. And as you exhale again, begin to move the fingers and toes, reawakening the body.

And then inhale the arms up, reaching long. Point the toes, stretching. Inhale, draw the knees to the chest, hugging in.

And then roll off to the left side, keeping your eyes closed. And remaining with the eyes closed or with a gaze soft, come up to a seated position. And bring your hands to heart center.

Once again, see your body. Inside, covered in infinite blue skylight. See the three channels as well.

Make your own special dedication to send out the good seeds of this practice. Thank you all. Happy yoga.

[Speaker 2]
All right. I hope you all have a really good afternoon or night or whatever time it is for you.

[Speaker 1]
Thank you, Tim.

[Speaker 3]
That was wonderful.

[Speaker 2]
Thank you so much. Cool. All right.

See you guys this afternoon or your morning.

[Speaker 3]
Tim, are you coming to the spaghetti meeting?

[Speaker 2]
What spaghetti meeting?

[Speaker 3]
915.

[Speaker 2]
Now I'm late for that. I have other things to do right now. Okay.

Good. All right.

[Speaker 1]
Bye, everyone. Thank you.