75 min
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Lær Dharma Yoga med mandala flow for helkropp og balanse. Perfekt for alle nivåer. Start din yogapraksis i dag.
00:00Hello, everyone.
00:01Welcome back to OnlineYoga.no. I'm Krisa.
00:07In case this is your first time practicing
00:09with me.
00:10And today we will be doing a modified
00:13Dharma yoga sequence with a special mandala flow
00:17that I've stuck in right in the middle.
00:19So for those of you that joined my
00:22live class today, Friday 21st, I'm actually having
00:27to refilm the whole class again, because as
00:29some of you know, it cut out the
00:31first 10 minutes.
00:32So here we are again.
00:34And this is the first 10 minutes that
00:36you missed when I was teaching to myself.
00:40The reason that I wanted to add in
00:43the mandala flow in the middle of the
00:45sequence is just to mark another year that
00:49we've traveled around the sun.
00:51You know, 2021, new year, new start, hopefully.
00:55And when we move through a mandala flow,
00:59we're essentially traveling 360 around our mat.
01:02So you'll see what that looks and feels
01:05like halfway through the class.
01:08Before we start, though, I'd like us to
01:11just take a moment to ground ourselves.
01:13You know, for me, too, I just did
01:14an hour practice by myself.
01:17So now let's try and synchronize our breaths,
01:21our collective consciousness, our energies before we start
01:25the asana part of our practice.
01:28So just find your comfortable seats.
01:32Close your eyes.
01:39Become aware of your breath.
01:53Beginning to invite.
01:57And welcome the silence in our presence into
02:03the room.
02:05Into our space.
02:17I'm preparing to do the three OM's all
02:20together, taking a nice big inhale in.
03:09In the
03:23mantra for purification and honor of the Dharma
03:26Yoga lineage.
03:28And for those of you that are aware,
03:31just a little reminder, the strength of
03:35this mantra, the purpose of this mantra is
03:37to try and purify and cleanse our minds,
03:41our bodies and the space around us before,
03:43during and after class.
04:22So we are going to begin our warm
04:24ups seated down on the floor as we
04:27are now.
04:28Of course, we're going to move through the
04:29neck and then the shoulders and the side
04:31body.
04:32So just simply tuck your chin towards your
04:34chest, looking down towards your heart.
04:41You need to feel a little bit of
04:42a stretch in the back of your neck
04:44here.
04:47Trying to drop your shoulders away from your
04:49ears and inhaling as you lift up your
04:57chin, trying to look up towards the ceiling.
05:01Maybe bringing your hands behind your head, elbows
05:05to the side, trying to pull your spine
05:07along out of the hips, taking an inhale
05:12in.
05:14And as you exhale, pulling the elbows together,
05:16tucking your chin towards the chest again, slowly
05:25release, inhaling to neutral, bringing your left hand
05:29down towards the floor, inhaling the right arm
05:31up, leaning towards the left side, looking up
05:34towards the sky, coming
05:47back to neutral, switching sides.
05:49So right hand comes down, left arm comes
05:51up.
05:52Inhale, leaning towards the right side, this time
05:55feeling that stretch along the left side of
05:57your rib cage, left side body.
06:04Then coming back to neutral, interlacing your fingers,
06:08inhaling the arms up and over your head.
06:16Then as you exhale, interlacing your fingers behind
06:20your back, pulling your knuckles, your fingers towards
06:24the floor, puffing the chest and the heart,
06:27trying to stretch out your arms behind your
06:30back, then leaning forward, arms up and over
06:37your head.
06:45And then slowly release, shaking out the arms
06:52and then coming up to stand at the
06:54top of your mats.
06:56So for those of you that have practiced
06:59Dharma yoga with me before and are familiar
07:01already with the sequence, you'll notice that there
07:05are some parts that I've modified a little
07:07bit, especially the vinyasa through chaturanga to downward
07:11dog simply to accommodate the growing pregnant belly
07:15here.
07:16But by all means, if you already know
07:17the familiar poses, feel free to do your
07:20variations.
07:20Otherwise, if you're new to the practice or
07:23if you want to just try something different,
07:25then feel free to just follow me the
07:26whole way through.
07:29So bringing your feet together, hands in front
07:31of your heart.
07:33Take a big inhale and lift your arms
07:35up and over your head.
07:39And as you exhale, fold uttanasana, bending the
07:45knees as much as you have to, resting
07:47your chest and your thighs.
07:49And you'll notice here I'm widening my stance
07:51a little bit.
07:52That's simply because of this balloon in between
07:56my thighs and my chest.
07:57But feel free to keep your feet together
07:58if that feels good.
08:03Inhale halfway up.
08:06As you exhale, fold again.
08:09And this time coming down into a yogi
08:11squat, malasana.
08:13Using your elbows to separate the knees, hands
08:16in front of your heart.
08:20So using your elbows to guide the hips
08:23and the knees a little more open, you
08:24can stay here in malasana.
08:27Or if you have a bhakasana practice, bringing
08:29your hands down towards the floor, balancing on
08:32your hands and your arms, head forward, knees
08:34in, feet back.
08:36Head forward, knees in, feet back.
08:39Trying to stay here for three, two, one.
08:47Slowly release, step or jump back to high
08:50plank.
08:53Either exhale through chaturanga to downward dog, or
08:56if you wish to practice this modification through
08:58cat cow, drop your knees to the floor.
09:00Inhale, dropping the belly, shoulders back.
09:04As you exhale, curling, looking towards your thigh.
09:08And then pressing into downward facing dog.
09:23Inhale, lifting the left leg up.
09:26As you exhale, stepping the left foot forward,
09:28right knee down, pointing the back foot, kapotasana,
09:31arms up.
09:32Inhale.
09:36Working, getting your hips, hip bones closer to
09:38the floor.
09:44Feeling that stretch along the whole right side
09:46of your body.
09:50We're opening up sukha chikonasana, easy triangle pose,
09:54spinning your back foot out to the side,
09:56finding that nice box shape between your legs,
09:58inhaling the arms apart.
10:01Left elbow resting on top of the left
10:03knee, right arm comes up.
10:07Inhale, exhale.
10:13So you can stay here in the open
10:15variation of the pose.
10:16If you wish to go deeper, wrap your
10:18right arm behind your back.
10:20Try and grab a hold of your left
10:21thigh.
10:23Resting your left ear on your left shoulder,
10:25beginning to stretch out the side of your
10:27neck here.
10:29For three, two, one.
10:37Slowly release, bringing your hands down towards the
10:40floor, preparing for the twist.
10:42So both of the hips facing the front
10:44of your mat, left hand, left hip.
10:46Inhale the right arm up.
10:48As you exhale, right elbow over the left
10:50knee.
10:50Hands in prayer, pull it towards your hips.
10:54With every exhale, twisting the belly into the
10:58thigh.
10:59For three, two, one.
11:06Slowly release, bring your hands down towards the
11:08floor.
11:09Step back, high plank, inhale.
11:12Flow through the downward dog, either via chaturanga
11:15or cat cow.
11:16Inhaling to drop the belly.
11:19Exhaling to curl towards the thigh.
11:22Pressing back down.
11:37I'm preparing to do the same thing on
11:39the other side.
11:40Inhale, lift the right leg up.
11:43As you exhale, step the right foot forward,
11:45left knee down.
11:46Pointing the back foot, arms up, inhale.
11:53Leaning back.
12:02Two, one.
12:04Slowly release, sukha trikonasana, easy triangle pose.
12:07Spinning your back foot out to the side
12:09just like this, finding again that nice box
12:12shape between the legs.
12:14Right elbow over the right knee, inhaling the
12:16left arm up.
12:23You can stay here in the open variation,
12:26or if you wish to go for the
12:28bind, bringing your left arm behind your back.
12:30Trying to grab a hold of your right
12:32thigh with your left hand.
12:34Resting your right ear on your right shoulder,
12:37stretching out the side of your neck here
12:38as well.
12:39For three, two, one.
12:49Slowly release.
12:51Preparing to go for the twist, turning both
12:53of your hips, both of your knees towards
12:55the front of your mat.
12:56Right hand, right hip, inhale the left arm
12:59up.
12:59As you exhale, left elbow over the right
13:02knee.
13:02Hands in prayer, pull it towards the hips.
13:05With every exhale, trying to twist your belly
13:08deeper into the thigh, trying to stack your
13:10elbows on top of each other.
13:13Two more breaths.
13:18One, slowly release, bringing your hands down towards
13:21the floor.
13:22Inhale to high plank.
13:24Flowing through to downward facing dog.
13:27Any variation in your
13:37downward dog, come back to your breath.
13:42Come back to your intention.
13:47Remembering to try and move through each of
13:49these asanas, each of these poses, mindfully, gracefully.
13:59And then preparing to move through the warrior
14:00poses.
14:01Inhale, lift the left leg up.
14:04As you exhale, step the left foot forward,
14:07right leg straight, arms up.
14:09Virabhadrasana.
14:12Try and keep your drishti, your focus in
14:15your prayer, hands above your head.
14:18Back legs strong and straight.
14:21Trying to get your front thigh parallel to
14:24the floor.
14:24Feeling that strength, that stretch in your right
14:26hip.
14:31And opening up, Virabhadrasana two, warrior two, facing
14:34the right side.
14:35Using your hands to guide your hips open
14:37in line with the knee.
14:40Raising the arms, relaxing the shoulders, looking forward.
14:46Three, two, one.
14:53Straightening that front leg, reverse warrior, lean back.
14:58Feeling that stretch, that opening along the whole
15:00left side of your ribcage, left side body.
15:05Then inhaling back to neutral, Trikonasana, triangle pose,
15:09left hand forward and down.
15:15So your left hand can be resting on
15:17your left leg, or if you can, reach
15:18your fingers towards the floor or towards a
15:20block.
15:21The most important thing is that your heart,
15:24your chest is facing the side of your
15:26mat, not down towards the floor.
15:29So if you find yourself here trying to
15:31raise your left hand, your bottom hand higher
15:33up your leg, then really even use your
15:36right hand to help peel your heart, your
15:38chest open to the side, then raising the
15:40hand up.
15:46And then from here, Utthita Parsvakonasana, extended side
15:49angle pose.
15:50Keep your right arm where it is.
15:51Just bend your left leg, rest your left
15:54elbow on top of the left knee.
15:56Stay here in the open variation or again,
15:58bring your right arm behind your back.
16:00Try and grab hold of your left thigh.
16:03Resting the left ear on the left shoulder,
16:05back leg straight.
16:09Three, two, one.
16:16Slowly release, prepare for the twist, spinning your
16:19back heel off the floor, releasing the bind,
16:21right hand down, left arm up, inhale.
16:33Three, two, one, slowly release.
16:41Both hands down inside of the front foot,
16:43hands and wrists directly underneath the shoulders.
16:46Stay here in high lizard first, building strength
16:48in the arms and the legs.
16:50Five.
16:54Four, three, two, one.
17:02Lowering the back knee down, pointing the back
17:04foot.
17:04Inhale, this time standing on your hands or
17:06all the way on all ten fingertips.
17:09Feeling that Bhujangasana, that cobra, upper dog feeling
17:13in the upper chest and the shoulders.
17:15You can stay here on your hands, trying
17:18to stretch out your heart, your chest, even
17:20your forehead, everything reaching and leaning forward.
17:23Or if you can, bringing one forearm to
17:25the ground, maybe both.
17:30You can be in this variation, maybe your
17:32elbows come out to the side.
17:36Maybe both arms are able to go out
17:38to the side.
17:40Whichever variation you're doing, make a conscious effort
17:44to keep hugging that front knee close to
17:46the side of your body.
17:48For three, two, one, slowly
17:58release.
17:59Hands underneath the shoulders, step back, high plank,
18:02inhale.
18:04Flowing through to downward facing.
18:14Taking three nice long deep breaths here in
18:17Adho Mukha Svanasana.
18:18And preparing
18:29to do the same warrior sequence on the
18:31other side.
18:32Inhale, lifting the right leg up.
18:35As you exhale, stepping forward, arms up, Virabhadrasana
18:39one, warrior one.
18:47Two, three, four, five.
18:58Opening up, warrior two, facing the left side,
19:01using your hands to open up the hips.
19:03Trying to line up your front knee with
19:05the hips, arms strong and straight, but relaxed
19:08away from the ears.
19:10Just your focus towards the middle finger of
19:12your front hand.
19:15Three, two, one, straightening the front leg, reverse
19:23warrior, sliding your left hand down your back
19:26leg, reaching your top hand towards the wall
19:28behind you, feeling that stretch, that opening along
19:31the right hip, the right side of your
19:33chest.
19:37And then coming back to neutral, inhale.
19:40Swinging your right hand forward and down for
19:43full Trikonasana, Triangle Pose.
19:45Left arm reaches up towards the sky.
19:49As you do that, creating length along the
19:53rib cage, imagine creating space in between each
19:56of the bones here.
20:06And then keeping your left arm where it
20:08is, just bend your front knee, Extended Side
20:10Angle Pose.
20:11Bring your right elbow on top of the
20:13knee.
20:14Staying here in the open variation, we're going
20:16for the bind, bringing your left arm behind
20:18your back, trying to grab a hold of
20:20the right thigh.
20:22Resting your right ear on your right shoulder.
20:27Three, two, one, slowly releasing the bind, preparing
20:37for the twist.
20:38Left heel off the floor, left hand down,
20:41right arm up.
20:42Inhale, five, four, three,
20:55two, one.
20:59Slowly release, Lizard Pose.
21:01Move your right foot out to the side
21:03to allow your hands, your wrists to fall
21:05directly underneath the shoulders.
21:07Keep hugging already that knee close to the
21:10side of your body.
21:11Back leg off the floor, strong and straight
21:13for five, four, three, two,
21:25one.
21:27Slowly release your back knee down, pointing the
21:29back foot.
21:29Inhale, shoulders back.
21:31Stay on your palms or come up onto
21:33all ten fingers.
21:34Again, trying to find that opening in the
21:36chest, even the neck.
21:39You can feel the stretch in the neck,
21:40perhaps reaching your forehead up towards the sky
21:44and staying here or coming down to the
21:48same variation you did on the first side.
21:51Maybe one forearm comes down, maybe both.
21:55Maybe your elbows go out to the side
21:57or your arms, whichever variation you're doing, keep
22:00hugging this front knee close to the side
22:03of your body for three, two, one.
22:14Slowly release hands under the shoulders.
22:17Step back to high plank.
22:18Inhale.
22:21So whole body stays in a straight line.
22:24We're going to do a variation of Vasisthasana,
22:25Stasana, flowing into a variation of Wild King
22:29as well, but focusing on strengthening the side
22:31of our body.
22:32So rolling onto our left hand, outer edge
22:35of the left foot.
22:36Immediately bring your right foot behind you, bending
22:39the knee, lifting the hips up, lifting the
22:42right arm up.
22:44So instead of going into the full backbend
22:46variation that we normally do, I want you
22:48to keep facing your body towards the side
22:50of your mat.
22:51So you're really building strength here along the
22:53left side.
22:54Your right arm goes up and over your
22:56head.
23:00Three, two, one, slowly release.
23:06Coming back to neutral, inhale.
23:10Switching sides, right hand to the floor, outer
23:13edge of the right foot down.
23:14Immediately place the left foot behind, left knee
23:16bent, lifting the hip.
23:19So keep your body facing the side of
23:21your mat.
23:21Lift your left arm into the air and
23:26then bring your left arm over your ear.
23:30Keep focus on lengthening and stretching, building strength
23:35along the right side of your body.
23:39Three, two, one, slowly release, coming back to
23:48neutral, flowing through to Downward Dog.
24:08Remembering to tuck your chin towards your chest.
24:10So you're also stretching at the back of
24:12your neck here.
24:26Preparing for your second Kapyasana on this side,
24:29lifting the left leg up, inhale.
24:33As you exhale, stepping the left foot forward,
24:35right knee down, arms up.
24:41So when you're in your second Kapyasana here,
24:44maybe it's enough to just focus on getting
24:47lower in the lunge.
24:48So maybe even bringing your hand towards your
24:50front thigh and just practice doing these forwards
24:54and backwards movements.
24:57Trying to find the depth in the pose.
25:01If you wish to add in the bind
25:02or the heart opening into the pose, turning
25:04your body to the right side, propping your
25:07left hand on top of the left leg
25:08and trying to grab a hold of your
25:09back foot with the right hand squeezing the
25:11thigh.
25:16So the trick here is to really lean
25:18back as much as you can to help
25:19bridge the gap between your right shoulder and
25:22your right foot.
25:23Maybe you're here, maybe you're here.
25:27Maybe you're able to slide that foot into
25:29your right elbow and then bind your fingers,
25:32your hands behind your head.
25:36Three, two, one.
25:42Slowly release.
25:45Preparing for Pigeon Pose.
25:47Swinging that left foot over to the right
25:49side, resting the leg on the floor, back
25:52leg straight.
25:55Using your hands on top of the front
25:57leg to just peel yourself a little more
25:59open, sitting up a little taller.
26:02So again, you can stay here, lifting your
26:04arms up into the air.
26:13Turning your body to the right side.
26:16And again, trying to do that same motion
26:18of swinging your right foot higher, leaning back,
26:22trying to pull your shoulder and your foot
26:24closer together.
26:27So maybe you're here.
26:29Maybe you're here.
26:32Maybe you're sliding the foot into the elbow,
26:34and then you're practicing reaching your fingers together
26:37behind your head.
26:41Or if you wish to practice flipping the
26:43grip and you have a strap handy, you
26:46can try to wrap that strap around your
26:49foot, bringing both arms and both elbows up
26:53and over your head.
26:55Then trying to walk your hand as far
26:57down the strap as you can to help
26:59train your hands and your foot to come
27:01closer together.
27:02Your elbow is super close to your head,
27:04so everything, everything.
27:13Eventually, your head and your feet will be
27:16able to come together.
27:18Your hands and your feet.
27:26You can hold your release, holding over your
27:30front leg.
27:39Taking five nice, long, deep breaths here.
27:47Sending every breath into whichever area feels tight.
27:54Finding that softness along the lower back, especially
27:59in the right side here.
28:01Finding length and opening in space.
28:18Then preparing to come out of the pose.
28:20Doing the same sequence on the other side.
28:23Hands underneath the shoulders, tucking your back toes.
28:26Gracefully stepping back into downward facing dog.
28:29Shaking out the legs.
28:37This time, lifting your right leg up into
28:39the air.
28:41As you exhale, stepping your right foot forward,
28:43left knee down, pointing the back foot, arms
28:45up, kapi asana, inhale.
28:49So again, you can stay here, working on
28:51the lunge.
28:53Maybe bringing your hands towards your front thigh
28:55and then just doing these backwards and forwards
28:59rocking movements to help train your pelvis, your
29:02hips to get closer to the floor.
29:05If you wish to practice the bind like
29:07you did on the first side.
29:09Turning your body towards the left, right hand,
29:13supporting yourself on your right leg, trying to
29:14reach for your back foot with the left
29:16hand, squeezing the thigh.
29:19Just doing these nice pedaling movements to prepare.
29:24And then once you find your stillness, maybe
29:26you're here.
29:28Maybe you're here.
29:31Maybe you're here, sliding the foot into the
29:33elbow, and then maybe you're able to bind
29:35your hands behind your head.
29:37Once you're in the bind, trying to turn
29:38both of your shoulders forward for three, two,
29:47one, slowly release.
29:50Preparing for pigeon pose on the side.
29:52So walking your right foot over to the
29:55left, dropping your right knee down.
29:58And again, using your hands on top of
30:00your front leg, you just sit up a
30:01little taller here, inhaling, lifting the arms up.
30:09Maybe it's enough to stay here.
30:14If you wish to go deeper, try the
30:15same variation you did as the first side.
30:19So perhaps going through mermaid variation with the
30:22arms, grabbing the back foot, lifting the right
30:26arm, sliding the foot into the elbow and
30:28binding.
30:32Or if you have a strap handy, trying
30:34to bring that strap around your back foot,
30:40turning both of your arms, your elbows up
30:43and over your head, framing your head with
30:46your arms, looking up.
30:49Trying to walk your hands down as far
30:51down the mat as the strap as you
30:53can, closer towards your foot.
30:56Imagine like one day your hands and your
31:00feet may be able to touch maybe even
31:02your foot to your head.
31:04It takes time, it takes practice, but do
31:07your best.
31:09Three, two, one, slowly release.
31:19Folding over your front leg, creating a nice
31:24little pillow with your arms, trying to soften
31:32and relax whichever part of your body feels
31:35tight.
32:00Preparing to come out, peeling your upper body
32:03off the floor.
32:05Hands underneath the shoulders, tucking your back toes
32:08without dragging your front leg, gracefully stepping back
32:11into downward facing dog.
32:14Maybe shaking out that right leg.
32:24Now lift your heels, bend your knees, look
32:26forward.
32:27Step, walk or jump to just behind your
32:30hands.
32:31So coming back down into Malasana yogi squat.
32:35Hands to prayer in front of your heart.
32:48Now going for the side opener and the
32:51chest opener, bringing your right hand down, inhaling
32:54the left arm up, turning your body towards
32:58the left side, maybe going for a bind.
33:01If you're able to wrap your arms around
33:03your legs.
33:05Trying to pull the top shoulder away from
33:07the ear.
33:14And then doing the same thing on the
33:16other side, coming back to neutral, inhale.
33:20And as you exhale, placing your left hand
33:22down, the right arm.
33:26Twisting the body towards the right side.
33:29Maybe keeping the arms open or going for
33:31the binds, bringing your right arm behind your
33:33back, kind of grab hold of your fingers,
33:36your wrist, and to pull this top shoulder
33:38away from the ear and slowly
33:51release, coming back to neutral, hands to prayer.
33:55Then again, if you're practicing Bakasana or crow
33:57pose at the start of the class, feel
34:00free to bring your hands down towards the
34:01floor.
34:02You'll notice that I'm doing a slightly modified
34:05version of the pose, staying closer to the
34:07ground and keeping my knees wider.
34:09But if you have a regular Bakasana at
34:11home, by all means, try and squeeze yourself
34:13closer together, lifting up higher.
34:16Hands down, head forward, knees in, pointing the
34:20toes.
34:21Head forward, knees in, pointing the toes.
34:24Three, two, one.
34:31Slowly release, bringing your feet back down.
34:34Heel toe your feet together.
34:37Bending the knees as you inhale all the
34:39way up.
34:42And bringing your hands to prayer in front
34:43of the heart, closing the eyes, listening to
34:49the sound of your own breath.
34:55Your own breath, which carries you through every
34:58moment of your life.
35:05In your next inhale, slowly blinking the eyes
35:07open, dropping the hands down next to your
35:09hips, Tadasana.
35:14So now we're going to move through the
35:16Mandala part of the class and we're going
35:19to travel a full 360 around just to
35:22replicate another year traveled around the sun.
35:27So you're going to stand at the top
35:28of your mat, bring your arms up into
35:30the air, inhale.
35:32As you exhale, fold, plant your hands down.
35:36Inhale, lift the right leg up, standing splits.
35:42So if you have a handstand practice, feel
35:45free to practice your handstands now by kicking
35:47your right leg up and then trying to
35:50kick your left leg up as well.
35:52Otherwise, you can stay here with me and
35:54supported standing splits.
35:56Your Drishti, your focus on your front big
35:58toe.
35:59Trying to pull your forehead towards your front
36:02shin as well.
36:07Three, two, one.
36:14Slowly lowering your right leg down, right heel
36:16off the floor.
36:17Back leg straight.
36:18Arms up.
36:19High lunge.
36:20Inhale.
36:22Five, four, three, two, one.
36:34Opening your body out, Virabhadrasana two, warrior two,
36:37facing the right side again.
36:39Inhaling the arms apart, relaxing the shoulders, looking
36:42forward.
36:42Five, four, three, two,
36:54one.
36:55Slowly release, straightening the front leg, turning both
36:58of your feet towards the side of your
36:59mats and then turning your feet out at
37:03an angle.
37:03So your heels are closer together, your feet
37:05pointing apart.
37:07Goddess position.
37:08So bending the knees.
37:10Inhaling the arms up and over your head.
37:15As you exhale, straighten the legs, wrapping your
37:19arms together.
37:20And then again, bending the knees, inhaling the
37:22arms up and then again, straightening the legs,
37:27wrapping your shoulders together.
37:29Inhaling up, exhale and fold.
37:36One last time.
37:37Inhaling up.
37:40And this time, just lower your hands down
37:43towards your knees.
37:44It might burn a little bit, but try
37:45and sit here with me for three, two,
37:49maybe swing side to side.
37:52Then one, this is going to feel really
37:54good.
37:54Straighten your legs, turn your big toes towards
37:57each other.
37:58Inhale your arms up.
38:00As you exhale, swan dive towards the floor.
38:05Prasarita Dandasana.
38:07Big toes pointing towards each other, heels away
38:09from each other.
38:17So allowing your upper body here to dangle
38:20like a shadow, chandelier towards the floor.
38:24Allowing gravity to help lengthen your spine.
38:31Shimmying your hips, your butt back a little
38:34bit to create space to fall through your
38:36legs.
38:37If you have a regular tripod or forearm
38:42balance and you wish to pike up here,
38:44by all means, do that.
38:45Otherwise, you can stay here with me for
38:49five more deep breaths.
39:06Two, one, slowly release.
39:13Lifting yourself halfway up, hands underneath the shoulders.
39:17Now bring your right hand underneath the heart.
39:19Inhale your left hand up.
39:21Looking back towards where we came from.
39:31Bringing your left hand back down to the
39:33floor.
39:34Switching sides, right arm up, inhale.
39:38This time, looking forward to where we're going
39:41to.
39:43Using our yoga practice almost like a like
39:48a metaphor for life, if you wish.
39:54Coming back down towards the floor.
39:57Preparing for side ninja.
39:58So bend your left knee, straightening the right
40:01leg.
40:06So for some of us, our hips may
40:07be off the floor.
40:09Trying to stretch your left knee and your
40:12right leg open and away from each other.
40:15If you are able to sit completely on
40:17the floor and that's comfortable, then you can
40:19do that as well.
40:23I'm just taking nice, long, deep breaths to
40:25find that opening in the hips, the stretch
40:27in the back of your right leg.
40:30And if you wish to add a side
40:32stretch into this pose, too, you can try
40:35resting your right elbow on top of your
40:37right leg, lifting the left arm up.
40:42So maybe you're here, maybe you're here.
40:46Or if you have a strap handy, you
40:48can bring your strap around your foot.
40:55It's like doing compass pose, but seated on
40:57the floor.
40:58So you're still propping yourself up with your
41:00bottom arm, but you're trying to look under
41:02your left arm, your left armpit.
41:04Open your body to the side.
41:07For three, two, one, slowly release.
41:18Keeping your right leg straight and then just
41:21bringing your left foot on the inside of
41:23your right thigh, this time seated and facing
41:26the back of your mat.
41:29So feeling that nice pressure of your left
41:32heel, the ball of your left foot pressing
41:35into the inside of your right thigh.
41:37Inhale, lifting the arms as you exhale, folding
41:41over this front leg.
41:44Feel free to bend your knee a little
41:45bit, just like me, if that helps you
41:47lengthen your spine a little bit more.
41:49Try not to curl your back here, but
41:52keep your spine nice and long as you
41:54rest on top of the leg, trying to
41:56reach your hands towards your front foot, trying
41:59to pull your front big toe towards the
42:01hip.
42:08So we're halfway through our mandala sequence here.
42:13Just taking a couple of more breaths before
42:16we switch sides and do everything in reverse.
42:25Whenever you're ready, inhaling back up.
42:29And then just seated on the floor, switching
42:31sides, so this time straightening your left leg
42:34and then bringing your right foot inside of
42:36the left thigh.
42:40Trying to use your own foot to help
42:43massage and apply a little bit of pressure
42:45into the inside of your left thigh here.
42:47Really trying to press your right heel, your
42:50right toes into the inside of your left
42:52thigh, flexing the front foot.
42:54Inhale, lift the arms up.
42:57As you exhale, folding over your front leg
43:00again, feel free to bend the knee if
43:02that feels good to help stretch out your
43:04spine a little bit more and
43:22slowly release, lifting yourself up.
43:25And then keeping your left leg straight, just
43:28swinging your right knee out to the side,
43:31right foot on the floor, coming into side
43:34lunge with your left leg straight, this time
43:36facing the left side of your mat.
43:39So again, you're trying to stretch out the
43:42back of your left leg, stretch out your
43:45hips, opening the hips and trying to massage
43:47your right knee, your left leg away from
43:49each other.
43:50Again, your hips, your butt may be on
43:52the floor.
43:53For some of us, maybe we're still high
43:54up here.
43:55Feel free to sit on a block as
43:57well, if that's easier for you.
44:01Wherever you are, you can stay here.
44:03Or if you wish to add a little
44:05bit of a side stretch, too, then rest
44:07your left arm on top of your left
44:09leg, lifting the right arm up on this
44:11side.
44:13Maybe pulling the right arm close to your
44:17right ear.
44:19Or if you have a strap handy, you
44:22can try this variation where you wrap the
44:24strap around your foot and then trying to
44:28look under your right arm, your right armpit,
44:31trying to rest again that left ear on
44:34the left shoulder.
44:35That's a really nice reminder to help stretch
44:38out the neck as well.
44:47And then slowly release, shifting your weight so
44:52that it's more in the middle of your
44:53mat, trying to press your left leg down
44:57and then coming into your prasarita dandasana, a
45:00wide angled forward fold.
45:02So your big toes turn towards each other,
45:04heels away from each other, shimmying your hips,
45:08your butt back to create space and then
45:10inhaling halfway up, going for our open twists
45:13here.
45:14So first, we start again by looking towards
45:16where we came from.
45:17So right hand under the right heart, inhale,
45:20lift the left arm up, then
45:29preparing to look forward, left hand down, right
45:34arm up.
45:35Trying to turn our awareness, our gaze now.
45:40To the future, to where we intend on
45:42going and bringing your right arm back down.
45:52Inhaling again, halfway up for length.
45:55As you exhale, folding over your legs.
45:58If you're able to rest your forehead on
46:01your thumbs just like this.
46:04For me, it feels really good just closing
46:06my eyes, trying to feel the pose from
46:09the inside.
46:11I'm using my thumbs to give my forehead,
46:15that third eye space, a little bit of
46:18a massage here.
46:22If you did so on the first side,
46:24if it's exciting, if it feels good, feel
46:26free to come up into your tripod headstand,
46:29maybe your forearm balance.
46:35Staying here for another five long deep breaths,
46:43imagining like one day maybe the very top
46:45of your head will be able to rest
46:46on the floor.
46:49Maybe your arms can go through your legs.
47:01Two, one, slowly release.
47:05If you're upside down, bring your feet back
47:07towards the floor.
47:09Inhaling halfway up and then bending the knees,
47:13turning your toes away from each other, finding
47:15yourself in goddess position.
47:18Hands resting on top of your knees, maybe
47:20swaying side to side.
47:28Again, inhaling your arms up and over your
47:30head this time.
47:32As you exhale, fold, wrapping your arms around
47:35your shoulders.
47:38Inhaling up to stretch.
47:41Exhaling to fold.
47:46Inhaling up, exhaling to fold.
47:52One last time, inhaling up.
47:55And this time, keeping your arms up, preparing
47:58for high lunge pose.
47:59Turning, sorry, Warrior T pose.
48:01So just turning your left foot so that
48:05the side of your left foot is aligned
48:06with the back of your mat and then
48:08your front foot points forward.
48:10Virabhadrasana two, Warrior Two first.
48:13Trying to retrace our footsteps from what we
48:16did on the first side.
48:18So lifting your arms up.
48:22Three, two, one, now going for the high
48:30lunge, turning both hips forward, left heel off
48:32the floor.
48:33Both arms up for five, four, three, two.
48:45One, hands are in front of the heart,
48:48pulling your left leg forward and then standing
48:50splits on this side, left leg up.
48:56So if you're practicing your handstands, if you
48:59did so on the first side, try doing
49:00it on this side, too.
49:02Otherwise, stay with me.
49:04Drishti, focus on your front big toe.
49:08Kind of stretch your neck down towards the
49:10floor, pull it towards your front leg for
49:13three, two, one.
49:19Slowly release, bringing your left leg down towards
49:22the floor.
49:24Heel, toe, your feet together, bending the knees,
49:27inhaling your arms up.
49:31As you exhale, hands are in front of
49:33the heart.
49:43And Tadasana, mountain pose.
49:48Good, so now find yourself halfway down the
49:52mat.
49:52Come into a kneeling position.
49:57So we have gone through the Shiva Namaskara
50:00sequence at the beginning of class, which is
50:03more of the common Dharma yoga flow.
50:07And we've done the mandala sequence.
50:09That's the little special segment that I've added
50:13in just to, you know, spice things up
50:15a little bit.
50:16And like I said, to do something
50:18special for the new year, since this is
50:20the first class that I'm teaching for 2021.
50:25The second half of the class, since we
50:28have about 15, 20 minutes or so left
50:31together, is a condensed version of the stationary
50:34poses.
50:35And I've chosen to focus on what Dharma
50:39Mitra, my teacher, calls the basic and most
50:44important poses that we should go through if,
50:46say, we only have 10 or 15 minutes
50:49to practice every day.
50:50So the most important thing is that you
50:52warm up your body first, like we did
50:54during a vinyasa.
50:56It doesn't need to be that long.
50:57But then essentially what we're going to be
50:59doing is working on a few key postures
51:03that aim to bring our awareness and attention
51:07to the different chakras and energy points of
51:11our body.
51:11So I like to think of it as
51:14the chakra wind down.
51:16So we'll be beginning with the crown chakra, the
51:20very top of our head.
51:22And as you can imagine, that means we're
51:24going to be going into an inversion.
51:27So like I mentioned earlier in class, an
51:30inversion is basically any pose where your heart
51:32is over your head.
51:34So if you already have a regular headstand
51:36practice, feel free to come up now.
51:39Don't waste time, as Dharma likes to say,
51:41and do any arm variation that feels good.
51:44You know, you can have your arms around
51:46your head.
51:47You can do tripod variation.
51:49You can do pinchamayurasana, forearm stand.
51:53For me, I've been taking it a little
51:55easy with the second pregnancy and with inversion.
51:58So if you are new to inversions and
52:01just starting up with your inversion practice, it's
52:05totally OK to begin by keeping your knees
52:08and your legs on the floor.
52:11The most important thing is that we practice
52:15putting a little bit of weight, not all
52:18of the weight, just a little bit and
52:20get used to standing on the very top
52:22of our heads.
52:23So not the forehead, but the very top
52:25where you can kind of tap your head
52:26just like this.
52:28So you bring your top of the head
52:29on the floor, tucking the chin to the
52:31chest.
52:33And if you're staying with me, just try
52:35practicing this version of rabbit pose.
52:37So it's like you're burrowing your head into
52:40a little hole or into a burrow in
52:42the ground.
52:43So your head will be on the floor.
52:46I'm trying to reach your hands towards your
52:48shins, maybe towards your heels.
52:54I'm getting used to staying upside down here,
52:57just with half of our body.
53:03You can even practice wrapping your arms around
53:07your head, interlacing your fingers, creating that nice
53:10little helmet here.
53:13As if you were preparing to go all
53:15the way upside down.
53:19If you feel like energizing the pose a
53:21little bit, you can walk your knees a
53:23little further back.
53:24Tuck your toes, lift your knees off the
53:26floor.
53:30Maybe even straightening your legs, maybe bending your
53:35knees.
53:39Just getting used to walking your feet as
53:41close as you can.
53:43Maybe standing on the very tip toes and
53:52then slowly bringing your knees down, pointing the
53:54feet.
53:56And if you're all the way up and
53:57you're full of shirshasana practice, joining us now
54:01into balasana child's pose.
54:23And then coming up to sit.
54:29So now that we've worked on our crown
54:31chakra and in a sense, also our third
54:33eye chakra by closing our eyes and bringing
54:36our awareness into our movements, into our breath.
54:40The next pose that we'll be working on
54:42is sarvangasana, our shoulder stand, this time bringing
54:45awareness to our throat.
54:47So just swinging your legs forward and then
54:52using momentum, you're going to rock all the
54:54way up into your shoulder stand, using your
54:56hands to support your hips.
54:58So the aim is to try and bring
55:00your body into a straight line as you
55:02can from your feet all the way down
55:04to your shoulders.
55:05I'll be doing a slightly modified variation because
55:08it doesn't feel so good anymore to go
55:10completely upside down.
55:12So if you wish to practice my variation,
55:15maybe you're also pregnant or it's that time
55:18of the month or maybe there's a little
55:20bit of tension in your neck, then feel
55:22free to do what I'm doing and just
55:23simplify those a little bit.
55:26So you're going to rock all the way
55:27up.
55:29If you are going all the way up
55:31with straight legs, you're trying to swing your
55:33hips back, using your hands to support your
55:35lower back here.
55:38Trying to straighten your legs, maybe even keeping
55:40a little bit of a bend in your
55:42knees.
55:44For me, for today and what's been feeling
55:46good the last few months, to just keep
55:49my hips on the floor and my legs
55:52high up into the air.
55:55So if you do this variation, you can
55:58still try and mimic or add a little
56:00bit of that throat chakra awareness by tucking
56:04your chin a little bit to the chest
56:09and just allowing your breath to slow down
56:16and still receiving the benefits, the other benefits
56:20of the pose, which is to give our
56:21legs a little bit of a rest.
56:24You know, we spend so much time on
56:26our feet, standing up, running around and by
56:31lifting your legs up like this, we're just
56:33allowing all of that old blood, that tension
56:37to just drain away from our legs.
56:42Helping blood circulation move a little bit easier
56:45so that instead of having to pump blood
56:47back up towards the heart, if we're standing,
56:50it's now able to just use gravity to
56:52flow all the way back down into our
56:55heart and then recirculate.
57:02So wherever you are, just close your eyes,
57:05whichever variation of shoulder stand you're doing, and
57:14trust that the pose is working its magic.
57:27So if you are in full Shravangasana, feel
57:31free to transition out into halasana, plough pose
57:35by dropping your feet over your head, trying
57:39to reach your toes towards the floor.
57:43And if they can't quite reach there, just
57:46bend your knees and try and rest your
57:48knees on top of your forehead.
57:51Keep your hands supporting your lower back, feeling
57:54that nice stretch there.
57:57Keeping the eyes closed.
58:01And if you're like me and you wish
58:03to go into this variation, you can just
58:05bring the soles of your feet together into
58:07reclining Baddha Konasana, wrapping your arms around your
58:12feet, keeping your knees out wide.
58:17And then by hugging your feet closer towards
58:20your pelvis, maybe making slight rocking movements side
58:25to side, maybe forwards and back as you
58:28pull your feet towards your shoulders.
58:31Just try and move yourself ever so gently
58:34so that you're able to feel the mat,
58:38the cushion of your mat.
58:40Softly massaging your lower back here, wherever
58:56you are.
58:58Preparing now for Matsyasana Fish Pose.
59:02So slowly lowering your hips towards the floor.
59:05If they're not there already, releasing the arms,
59:08stretching your legs out in front of you,
59:11feet pointed and trying to bring your arms
59:14underneath the back, one thumb on top of
59:17the others, putting your fingertips wide for support.
59:21So you're going to press your elbows down,
59:23lift your heart off the floor and then
59:25roll on to the top of your head,
59:27trying to look at the wall behind you
59:29before you close your eyes, pointing the feet,
59:33making your heart the highest point in your
59:35body, stretching up and neck here, focusing partly
59:43on the throat chakra, trying to invite more
59:51understanding.
59:51Creating better communication, continuing to seek out the
59:59truth and always trying to act and move
01:00:03according to our own true nature.
01:00:09By making the heart, the heart chakra, the
01:00:12highest point in our body.
01:00:14Just allowing yourself to fill up with all
01:00:19the love, all of the light that you
01:00:21can muster.
01:00:24Remembering to always practice a hymns of compassion
01:00:30towards ourselves, towards our families, neighbors and our
01:00:36friends, all of humanity that we share this
01:00:41world with, all living beings, the environment.
01:00:47How much of yourself can you dedicate towards
01:00:51your yoga practice so that you can share
01:00:53the benefits with others to come
01:01:03out of a pose, tucking the chin to
01:01:05the chest, lying completely flat on the floor,
01:01:09resting your arms next to your sides, taking
01:01:16three nice, long, deep breaths here, taking a
01:01:19big inhale in through the nose and out
01:01:24through the mouth.
01:01:30And again in and out.
01:01:40One last time in and out.
01:01:50Preparing to move now towards bridge pose, our
01:01:53backbend practice for today.
01:01:55This time, bringing awareness into our solar plexus,
01:01:58our solar plexus and into our bellies.
01:02:02You're going to bend your knees, pull your
01:02:04feet close to the hips.
01:02:06And then already from here, see if you
01:02:08can tickle the backs of your feet with
01:02:10your hands.
01:02:11So on the count of three, you will
01:02:12lift up by lifting your hips off the
01:02:14floor.
01:02:16One, two, three.
01:02:19All the way up.
01:02:20So you can use your hands to support
01:02:22your lower back, bringing your elbows and your
01:02:24shoulders closer together.
01:02:26You can interlace your fingers, keeping the arms
01:02:29straight, trying to again, bring your shoulders closer
01:02:32together.
01:02:34Or if you can, trying to reach your
01:02:35hands towards the back of your heels.
01:02:39Feeling that nice stretch along the belly, the
01:02:42thighs, trying to keep your chin tucked to
01:02:45your chest here.
01:02:48If you have a full wheel, practice full
01:02:51Urdhva Dhanurasana.
01:02:53Feel free to transition into that pose now
01:02:55by bringing your hands on either side of
01:02:57your ears, elbows up, fingers pointing away from
01:02:59you.
01:03:01Roll on to the top of your head
01:03:02and then straighten your arms and legs all
01:03:04the way up into the air.
01:03:05You know what to do.
01:03:07Whichever variation you're doing, try and hold it
01:03:09there for five more deep breaths.
01:03:15Five, four, three, two,
01:03:30one.
01:03:31Slowly releasing your hips back down to the
01:03:34floor, back towards the floor and then curling
01:03:38yourself into a nice little ball, rocking side
01:03:43to side, forwards and back.
01:03:49Just trying to do the opposite of a
01:03:53really intense back bend, which is a nice
01:03:55forward fold and compression and rocking yourself
01:04:05all the way up the spine.
01:04:08Preparing to fold through Paschimottanasana.
01:04:13So feel free again to keep your knees
01:04:15bent here.
01:04:19The aim of Paschimottanasana is not so much
01:04:22to stretch out the back of our legs,
01:04:24but to keep focusing on lengthening the spine.
01:04:27So as they say in yoga, healthy spine,
01:04:30healthy life.
01:04:33So flexing your feet.
01:04:35I'm going to keep my legs a little
01:04:36bit wider this time to account for the
01:04:39belly, but by all means, keep them closer
01:04:41together if you're at home.
01:04:45Inhaling for length, trying to keep that contact
01:04:47between your chest and thighs together and then
01:04:50trying to shimmy your hips back, straightening your
01:04:52legs as much as you can.
01:04:55Keeping your spine long and straight, trying to
01:04:57pull your forehead towards your feet and coming
01:05:01all the way down as much as you
01:05:03can.
01:05:03Keep the knees bent if that feels good.
01:05:12And as you pull against the feet, just
01:05:15trying again.
01:05:16Imagine creating that lengthening along the spine creating
01:05:20bigger gaps, bigger spaces in between the rib
01:05:23cage and
01:05:42slowly coming back up.
01:05:45Preparing now to do the final twist.
01:05:48So we're going to be practicing Bharadvajasana, bringing
01:05:52your left foot close to your left hip,
01:05:55then pressing the inside again of your right
01:05:57foot into the left thigh.
01:05:58So this is the open variation of Bharadvajasana.
01:06:01This is a good variation to do if
01:06:04it's a little too intense to go into
01:06:05the full variation.
01:06:06It's a little tight in the knees.
01:06:09So once you're here, bring your right hand
01:06:11behind your lower back.
01:06:13Inhale the left arm up and then pulling
01:06:16against the right knee with the left hand,
01:06:18trying to twist towards the right side, trying
01:06:21to look over your right shoulder.
01:06:24Trying to keep both of your hips flat
01:06:26on the floor.
01:06:28If you wish to go into a deeper
01:06:29variation of the pose, which is also really
01:06:32nice to help prepare for Padmasana or Lotus
01:06:35Pose.
01:06:36Trying to slide your right foot first over
01:06:39the knee, the left knee, then as high
01:06:41up the left leg as you can.
01:06:43Twisting again towards the right side.
01:06:45You're trying to keep your body close to
01:06:47the ground if you're practicing the bind without
01:06:50a prop or without a strap.
01:06:52I like to turn my body to the
01:06:53side and use my other hand to help
01:06:55guide my back arm, my right hand on
01:06:58this side towards my right foot.
01:07:01And then your left arm pulling against the
01:07:03right knee, twisting and looking behind you over
01:07:05your right shoulder.
01:07:08So if you feel like this is a
01:07:09little too intense or you feel like you're
01:07:11almost there, but the reach doesn't quite make
01:07:14it.
01:07:14If you have a strap handy, wrap it
01:07:17around your foot.
01:07:20So these are the Dharma straps that I've
01:07:22invented myself.
01:07:23A little bit of shameless promotion.
01:07:25But the reason why I love them so
01:07:27much is, as you've noticed, as a yoga
01:07:29teacher and also as a yoga practitioner, what's
01:07:33nice about them is that you don't have
01:07:35any buckles to worry about.
01:07:36So you can just throw it around your
01:07:37foot and go straight into the pose.
01:07:40Trying to wrap your right arm behind your
01:07:43body.
01:07:45Left hand towards your right knee again, then
01:07:47twisting over your right shoulder.
01:07:51Eventually, this back hand and this foot will
01:07:53come closer together, so you can practice inching
01:07:55your hand higher up the strap.
01:07:58Twisting and looking over your right shoulder.
01:08:00Three, two, one,
01:08:12slowly release.
01:08:14And then preparing to switch sides.
01:08:19So bringing your right foot towards your right
01:08:22hip this time, left foot towards the inner
01:08:25thigh.
01:08:25This is the open variation of Bharadvajasana.
01:08:28Left hand supporting your back, inhaling the right
01:08:31arm up for length, and then twisting by
01:08:33pulling your right hand against the left knee.
01:08:36Looking over your left shoulder, trying to keep
01:08:38both of your hips grounded on the mat.
01:08:47If you wish to go into the full
01:08:48variation of the pose or work towards it,
01:08:52trying to slide now this left foot first
01:08:54over the knee and then as close to
01:08:56your right hip as you can.
01:08:59Without the strap, try and keep your body
01:09:01close to the ground.
01:09:03Look towards the left side and use your
01:09:05other hand to help pull your back hand
01:09:08towards that front, that top foot.
01:09:11Right hand pulling against the left knee, twisting
01:09:14your body to the left.
01:09:17And then again, if you're practicing this pose,
01:09:19if the full reach isn't quite there yet,
01:09:23feel free to grab your strap.
01:09:25Wrap it around the foot.
01:09:27So essentially what the strap does is it
01:09:29acts as an extension of your leg or
01:09:32your arm, essentially to help create more length,
01:09:36more space to help get you deeper into
01:09:38the pose.
01:09:39So you're bringing your arm behind your back,
01:09:41grabbing hold of the strap.
01:09:42And then again, using your right hand to
01:09:44pull against the left knee.
01:09:45And then watch what I do with this
01:09:47back hand, this left hand, trying to walk
01:09:49my hand as high up the strap as
01:09:51you can, trying to get as close to
01:09:54my foot as I can while continuing to
01:09:57twist towards the back of the mat and
01:10:10then slowly release.
01:10:14Shaking out the arms, shaking out the legs.
01:10:22So now preparing for Shavasana, the final resting
01:10:25pose.
01:10:26So allow your legs to take up as
01:10:28much space as you need.
01:10:30I'm just slowly rolling down one vertebrae at
01:10:33a time, allowing your arms to fall naturally
01:10:37to the sides, palms facing up, taking up
01:10:44as much space as you need, taking a
01:10:50nice big inhale in through the nose, not
01:10:56through the mouth.
01:11:03Again, in and out.
01:11:14And again, deep inhale, full exhale, let
01:11:25everything go.
01:11:32Feel free to stay here in your Shavasana
01:11:35for as long as you need.
01:11:42Taking a moment to give thanks for your
01:11:44practice, for the time that you have given
01:11:51yourself today.
01:11:53To work on the self whenever
01:12:36you feel ready to come out of the
01:12:39pose.
01:12:41You can do so by wriggling your fingers
01:12:44and your toes, giving yourself a nice long
01:12:53stretch.
01:12:57And as you exhale, hugging the knees to
01:13:00the chest and slowly rolling over to the
01:13:07right hand side for fetal position and
01:13:19coming up to sit the same way that
01:13:23we started.
01:13:34So I wish to thank you all again
01:13:36for practicing with me today on onlineyoga.no.
01:13:42I hope you enjoyed the practice, and I
01:13:46wish for everyone this year to just have
01:13:50the grace, the patience, the grit and
01:13:58the positivity that I think that we all
01:14:02need for these coming months, these coming weeks
01:14:06ahead.
01:14:07I wish you all, you and your family
01:14:10and your community good health.
01:14:13And continue to do your yoga in whatever
01:14:16form that it comes in, because we all
01:14:20know that it really helps to put
01:14:22us in the right mindset and to keep
01:14:24our not just our bodies, but our minds
01:14:26fit to get through whatever it is that
01:14:29life throws our way.
01:14:32So I look forward to seeing you all
01:14:33again at some point in the future.
01:14:36Until then, Om Shanti, Shanti, Shanti.
01:14:40Namaste.
