 Hello, everybody. Welcome to day nine of our Shadow Work 30-day challenge. I know today was a relatively easier day when it came to exercise. You only, you got to pick between either doing 20 minutes of Ashtanga Nurses beginner Ashtanga Yoga or 30-minute bar with Marni Alton, or you could have done both of them together. And I picked this specifically because I know that a lot of you are very sore from the kickboxing that we did yesterday. So let's go ahead and look at again your day to day. So typical day as far as what we have been doing, again, you had the lesser of the exercises because I know you're sore. As I said yesterday, it was very important for you to continue moving your body even in soreness. So that's why I only had to do 20 minutes of yoga or 30 minutes of bar was just to kind of flush, to continue to flush from the work that you did yesterday with the kickboxing. Same thing, you were doing a five minute cold shower at the end of your shower and then you were doing the all meditation again for the third day in a row. And then of course you have your journaling to do today. How has journaling your food changed your knowledge and awareness of what you're eating? Are you surprised by the effects of certain foods? I hope you're starting to notice and really take inventory of what you're journaling by what you're eating. Are there any revelations about certain foods you're eating that you are not aware of before this challenge? Will you start to shift your eating habits to only the foods that affect your energy in a positive way? Now that you've tried three different types of exercises, which one do you like the best? Why? Do you notice a different feeling from different exercises? How is your soreness level list five things you like about yourself? Look three people in the eyes and smile at them. Then of course every night it's the same except for Friday nights it's different because you have your oil bath. But then tomorrow is a big day because tomorrow is November 10th, which means that you are a third of the way through the challenge. That's amazing. You're already a third of the way in. You've got this. Look how far you've come. And this might be interesting because some of you might be experiencing burnout at this point or agitation. But that's why in the beginning I talked about motivation versus discipline. This is when the discipline sets in because the motivation might be waning now. So at this new challenge you're going to have some milestones. So tomorrow if you don't make up your bed every morning, start doing that now. Start making your bed up every morning. Your last meal should be between 5 and 7 p.m. So the new challenge as well we're going to add in. It's no snacking after 7 p.m. This allows you your digestive system at least 12 hours of rest between dinner and breakfast and this is super, super, super important. And you might start noticing if you stop eating after 7, you might notice when you wake up in the morning you'll have even more energy because your digestive system has had the opportunity to rest and really cleanse your system out before you go about your day. Now exercise tomorrow, you have kickboxing again. So that's why today there was a very small exercise because you're going back to the kickboxing tomorrow, which I'm super interested to see how this feels for you tomorrow because yesterday so many things came up for people with the kickboxing. That was a big one. I didn't realize that kickboxing was going to be this effective as it was with you guys. Now you have the option to add in Ashtanga nurses, beginner yoga and of course if that is too much for you then you can do the 45 minute bar. Once again you're going to be doing your 5 minute cold shower and now you have a choice for meditation. So now that you've done 3 days of all meditation straight and sound bowl healing, you get to pick between the 2, which one you want to do. Now for those who are feeling lots of agitation with the all meditation, I would encourage you to pick the all meditation because the things that you struggle with, the things that are the hardest for you are typically the ones that are creating the most friction and that's where you really need to lean into it. So I would encourage you to do the all meditation even if it pisses you off. Okay? You're going to do your food journal again and again the food journal is going to happen every single day for the rest of the challenge except for Thanksgiving. If you're an American celebrating Thanksgiving, you get a day off of food journaling on that day. Tomorrow you're 10 days in, how are you feeling? Tired? Excited? Excited? Anger rising? If so, that's okay. If you're new to exercise, how has the exercise changed you? What has it taught you? What is something new that you learned about yourself that you can expand upon in your journal? How do you feel about the next 20 days? Have your intentions changed? Are there any goals that you want to set for yourself in the next 20 days that are not a part of the challenge? List 5 things you like about yourself. Go back and review the 3 things you wrote in your journal a few days ago. Have these 3 things shifted? What else have they taught you? Look 3 people's in the eyes and smile at them. Now you have a new challenge here too. Is there an old friend or family member you've lost touch with? If so, send them a simple text or email telling them that you're thinking about them. You hope they're well and you love them. Please note you can do this for multiple people. This is super important. All I'm asking you to do is to reach out to at least one person in your life that you've lost touch with. That's it. And then tomorrow we're going to talk about that more. And so this might be really hard for some people to do. And so that's why it's a challenge. Alright you guys, something has come up with that being said. Now we're going to close out and go to the next topic at hand. So something that's been discussed a lot in our signal group is this idea of Mola Bunda and earlier today I was on with Shanti on solutions with Aquarius Rising Africa. I'll link that episode below where we also spoke about Mola Bunda and this is the root lock. So this is the lock that lives in the perineum. This connects to Udyana Bunda, which is in the navel. It's the pulling back and pulling up of energy. This is the pelvic floor. This is the core control and this is a common theme you see throughout all exercise, all sports and all modalities. Now with exercises like bar or Pilates, they might not call it Mola Bunda or Udyana Bunda. They'll probably in bar, they call it the pelvic floor in Pilates. They call it the powerhouse. You'll see it called different things but this is super super super important. It's like a kegel exercise. It's a pulling up. Now once again, we went into great detail over this over on solutions by Aquarius Rising Africa. So I will again leave that video linked down in the description box below if you want to watch that. But now coming up, I this morning did a 60 minute bar class with Marnie Alton and I filmed myself. Now I was on my mat for about 75 minutes because the one thing that I don't like about the bar is the stretching. We do more in yoga. So typically what I do when I do Marnie Alton's bar classes is I'll do like 15 minutes of Ashtanga to warm my body up before I move into the bar. Okay. And so but what I did with this bar class is I actually filmed myself to show you guys in this particular class that I picked was geared towards the pelvic floor or geared towards Mola Bunda. Hence why I picked it. So I filmed myself doing it. I cut it so you're not watching the full the full workout with me just different sections so that you can kind of see what I'm talking about so that you can use my body as a way to inform your own body of how to correct how to course correct how to find that power. If you're flopping around without control on your mat, you have no bunda support. We need to find that bunda support that perineum support and that core support. And so hopefully that's what you're going to see in the next section and hopefully that's what you learned from our episode today with Shanti. With that being said, let's go into my bar workout. All right, as you can see, everybody, it's dark 30 AM for me as I'm starting this this class, the 60 minute bar class with Marni Alton on her website in body. I usually do some stretching before I start the practice. I've already done heavy stretching, but I'm just at this point waiting for her to actually start. Now, as you know, Marni Alton has a start by shaking out. As you can see, the hips are moving. This is really important for the hip socket. And I had to mute the music guys just because of copyright because she does use big big names in her playlist, which are fun. They're fun songs. But obviously I can't have them playing on my YouTube where I get a copyright strike. So yeah, this is how she starts off. We talked about this. She starts off with a little bit of aerobic just to get the blood flowing to get the joints to start to be a little bit less sticky, especially first thing in the morning. And that's this running she does also helps get the lymphatic system start to prepare for the work. And if you missed the video where I talked about anaerobic versus aerobic, I believe that was day one where I spoke about this. I'll put that video down in the description box below because anaerobic is what we're mostly doing in bar and in yoga. Now, this is obviously aerobic because it's getting the heart rate up. It's getting the blood moving the sacred blood flow, which is your sacred DNA to be able to move into the joints and to start to heal the joints. I really actually really like Marnie Alton's warmups because they're very intelligently designed as far as getting the blood to flow and then going into anaerobic. Now with aerobic, as I said in day one with the aerobics, your body is looking towards oxygen to burn for energy versus anaerobic where you are actually burning glue close or stuck stuck phallic cellulite stuck emotion and we're going to talk about that more when we get deeper into this practice with Marnie. Now I'm going to be cutting this practice. I did. I actually was on my mat for about 75 minutes this morning because I always do my own little thing first with some yoga stuff, but I didn't feel that I'm actually I'm going to cut out the dead stuff, the stuff that repetitive stuff on each side. So you don't have to, no one wants to watch me exercise for 75 minutes. So I'm going to cut some of that stuff out so that you guys can just see the important stuff of what I'm talking about when I talk about Mola, Banda and Udyana Banda because bar is big with Mola and Udyana Banda. Now this stuff, these pelvic rolls that she does, I'm going to be honest with you guys when I first started doing bar, these made me really uncomfortable because I had to do them by myself. So the fact that I can do them on video now is is a breakthrough for me because we've been taught such shame in that area of the body for women. And so for me to be able to do this on camera shows how much healing I've done. And that's the thing about Mola Banda and Udyana Banda, especially Mola Banda. Mola Banda is in the perineum so it's in your crotch. It is literally in your crotch for both men and women. It's the it's the root lock and so it locks the energy of Kundalini and that is what when after you have a child when you leak that just means your Mola Banda is weak and we can strengthen it through exercises like bar, like yoga. Now health wise this is going to create a stronger spine. It's going to obviously you never want to pee your pants in public so that's going to help with that too. But spiritually it's going to start to pull the energy of Kundalini up the spine. And so I think I stopped here to go turn the fan on because it's yep and I turn the light on then I gotta turn the light right back off again with the fan on because I don't want to wake my neighbors up. And my dog also sleeps when I do this. She has to start with back bending to open up the stomach stretching out the stomach. Sometimes the back bending segments a little bit longer than that and then stretching out the hamstrings before we get into the bulk of the movement. So the very last part of the warm-up she has you do calf raises and these are very important because the calf muscle is like the second heart. And so the calf is responsible for getting your blood from your lower body back to your heart. So your heart can cleanse the blood and send it back in through the body for your own healing. Now we're going to look at the little bit of aerobic she does here because I actually like her aerobics as we're doing hip thrust here. We're bending in a squatting coming up. This is bringing blood flow into the hip. And so even though the bundes are based around really your breath. It's important to also get the blood flow back into the hips to help trigger that breath to pull up in the bunda. And that's what she's doing here is just like a five-minute little dance choreography that she creates. And for this one specifically she has you do the salsa because we are going to be focusing a lot in this particular class on the pelvic floor which is again Mola bunda. So if you can see my abs are contracted. So we're constantly pulling our stomach in in order to keep that control of the spine. I know a lot of people have messaged or have talked about in a signal group about having back issues and I have back issues as well. I have multiple herniated disc. I've had back surgery before but I experience zero back pain right now. Why is that? Because I exercise and because I'm constantly strengthening my core and strengthening my glutes which we're going to get to as well. And so if your back is in pain the last thing you want to do is rest. That's the worst absolute worst thing that you can do for your body is to not exercise. You've got to get your core strong. Your core isn't just your abdominal system. It's also your back as well. And a lot of times we start doing work and we start to get as I've said before get that spine strong. All those muscles that go into therapy as children then start to strengthen again. And those muscles can be sore. So sometimes we confuse back pain for sore muscles. So our muscles are okay. I promise you being sore. I'm sore doing this right now. I've been sore for 16 years and I love it because it means that my body is turned on and means that it's activated. Now if I'm going to be completely honest this section that she does every class is my least favorite part but it's probably the most vital and the most important. She's going to have us do squats. We're opening the spine right now moving which is going to get into mollibunda. I'll be able to show you that better when we get to the bar work but she's going to have you actually go into these squats. So your legs are a little bit wider than your hips. Your toes are facing forward. All four corners of your foot is on the mat. Your glutes are engaged and you do these squats and what's happening is when you're pressing into the big toe we're really starting to wake up mollibunda here because the big toe is associated with the perineum just like the arch the foot is associated with uriana bunda. And so as you press into your big toe that line of energy comes up through the inner thigh into your crotch and pulls up into the crotch. Uriana bunda means to fly up. So mollibunda is the base lock. Uriana bunda is pulling up with mollibunda. It's like you're doing a kegel. You're pulling energy up into your spine up into your solar plexus and man does it burn like hell. She does about a hundred of these each class each hour class. I've counted trust me I've counted them and they're my least favorite. I'm always like ah shit when they come up but I know that they're the most important to do. And that's one thing that you'll start to learn the more autonomy you get in practicing and exercising the more you understand the things that you hate the most are usually the things that you have to do the most. Right now we're just flushing before she brings us into deeper squats into like a ballet type pirouette and I'm actually going to not show you on the first side. I think the first side is going to be too far away from the camera. I'll allow the camera to get to the other side so I'm going to cut here so we can look and see what she is doing. Actually never mind going back and watching the footage. You can actually see pretty well from this side so the front the right leg is in a bent kind of a ballet pirouette or whatever you call it ballet and the left leg is coming forward now and a minute I'm going to lift my my knee up and I want you to notice my net my toe is pointed so it's not it's not like a flailing free-for-all flop shot. There has to be control here so the toe being pointed in this expression means that there's control in the calf. There's also control in my hip and so it's getting that movement into the hip as well as activating the side obliques to be able to once again start to burn away any type of bad patterning I have in my body which once again always connects to Mola and Udyana Banda. I always tell my yoga students it's like in church if you didn't know the answer you if you said Jesus nine times out of ten you were correct well on yoga if you don't know the answer nine times out of ten it's the bundas right here she's talking so I'm showing you I backed up a little bit so you could see I'm pulling my my my pelvis back and it's pulling my abdominal forward these are pelvic tucks these are strand I'm showing you with my my finger it's pulling up back and up back and up that's what Mola and Udyana Mola and Udyana Banda work together it's a back and up flying sensation of flying up from the base of the Banda which is the base of Kundalini now we're just squatting so the way the legs are positioned it's going to activate again the inner thigh so I triggered the Mola Banda by doing those pelvic tucks now I'm triggering in a different way by once again pressing in to my big toe in order to activate the inner thigh to continue that pulling up experience through the torso now we're coming into a flush before we get to the other side alright and we do this in yoga to proper yoga you have to flush between sides because the H side carries a different karma so that's what she's doing here she's flushing you so like in yoga you take a jump back jump through between each side of the posture here she's going to have you do these little these little jumps yourself just to kind of flush the blood so that we tackle the other side we're not sorry that's my dog we're not carrying the karma from one side over to the other side we're going back to the squats setting the feet up to once again trigger the inner thigh which once again is the base of Mola Banda you can see I'm really sweating now I'm a heavy sweater the fitter you get the more you're going to sweat okay people who are not in shape have a hard time sweating so the fitter you are the faster your body is going to turn on and start sweating because we need the sweat the sweats the detox you need to sweat sweating is good for you I had a student once anyway who is a terrified of sweating they she thought if she's sweating that something was wrong no your body is actually working properly it's detoxing as my teacher says it's pushing the poisons out of you when we clean gold we have to boil the gold some I'm boiling my body right now getting it hot and then the that my body will start the purification process by pushing toxins out of my my poisons out of my skin which looks like sweat and then after I work out obviously I'll go and take a shower and I'm going to be able to wash that sweat off once again flushing another flush here before we get to the other side actually the first part of bar exercise is never my favorite I know a lot of people say they don't like cardio I don't not like cardio I'm good at cardio because I have O negative blood and when they're looking for athletes they always look for O negative blood because O negative blood has more oxygen our oxygen in my blood than most people so I can handle cardio for my breathing purposes now the Vata cardio is not that great for me but I'm not a huge fan of it and so that's what I want to say to people just because you don't like something as I said earlier usually what you don't like is what you need to be doing okay right so if if the cardio is hard for you focus it now you can definitely see my sweat here coming off of me so we're doing the other side now I'm warming up my hip before I start to lift my knee usually do about eight with the foot on the floor before I come up with the knee just to get my body to stabilize we always want to get the foundation to stabilize yep there we go now my knees coming up and again this is still considered the warm-up for bar kind of like yoga we have a really long warm-up before we actually get into into the series so this is why and she does color therapy like you'll see on her screen in the beginning it's like a purple color which is joining the oxygen bringing the oxygen and the blood alive into the body and then when we get to the actual bar the real anaerobic work it goes into red which is fire so you can see now here I'm doing this again with the other leg leaning pulling in I'm showing you how I'm pulling back and up back and up that's what's happening I'm back pulling back to the spine and up the spine back the spine and up the spine okay she has you do this quite a lot in this particular class which is why I picked this class to do with you so that we could talk about really look at the function of moa bunda alright so I'm putting down I've talked about this my yoga carpet because I do get very sweaty so that's my carpet and we're actually gonna be moving it to the weight section she does do weights in this and I am a firm believer on the lighter weights so I only use two pound weights because we don't want to be so bulky that we can't move our body now I normally in this I would not I would cut this out the weight part especially since we're talking about bundas but she actually has you come into the squat here and what that's doing is actually forcing again moa and Udyana bunda so the fact that my legs are out and open it's forcing my perineum to pull up now at this point she's actually gonna have you do tucks again so you're doing those tucks with your legs in a squat that is forcing moa bunda and Udyana bunda again to activate so I want you guys to see that you can't be in a squat like this without your perineum being engaged and so that's allowing the perineum and so we're just going to cut the rest of the weights here so just wanted you guys to see that we're going to go to the bar work now so after you do the weight she does have you do some stretching which I do like that's what I like about one of her bar the way she teaches she does have you do a hardcore fiery action and then you do the release with the stretching with that being said when we stretch we're not passively stretching and I was going to cut this bit out frankly the one part about the stretching with bar that I don't like is that it's not the same there's the intensity of the stretch that you have a bar is not the same as in yoga and so for me that's why I have to do a little bit extra before and after the the class is because my body is used to going in a more extreme extreme mobility and so I have to continue to do that to keep keep to keep it balanced with the yoga if that makes sense but I am going to leave this up the stretching part up when we get to the bar to because I want you guys to see what I mean when I talk about active stretching okay so somebody asked in an earlier video if we need ballet bar and I said no I'm literally using my table in the middle of my kitchen now look at my foot my foot is flexed this is super important because that's keeping all the muscles active as I go to stretch we're starting off with a twist here so we want to keep the muscles engaged passive stretching is injury coming active stretching is more protected in the body and also is going to allow the energy in the body to actually move when the muscles are engaged now again for me this type of stretching is not that big of a deal this is super basic stretching compared to what we do in ashina yoga but that's okay that's why again I do my stretching at the beginning and the end deeper yoga stretches just to keep my body mobile for yoga but these are ballet stretches the hips are squared I actually even pull on my foot to keep that to make sure that foot is staying completely active we're opening out here and keeping my foot active now this is one of my favorite stretches she does though in a second I'm going to turn my body it's a deep hip stretch so my body is coming down to the side of my foot with my foot still flex it's getting into the back of the hip and then the foot's going to come back to center and we're going to continue here stretching over that right leg now when I always start with the right leg myself because I know from yoga right is the aponic moving side so we want to take our twisting on the right first because the downward the colon that's moving down is moving on the right side and so which was left first we run the risk of like constipation and that kind of stuff so we want to assist the natural movement of the body so twisting right first is always necessary now we're coming to the left side now I've said it before and I'll say it again each side of your body is going to give you a different response my left side of my body is way way way tighter than the right side of my body which is weird because I'm right-handed but I think I told you guys I have major left hip issues energetically which is calls my right shoulder to be a little bit and unstable too and so for me the left side is where the real work happens obviously I'm going to balance it with the right of course I'm pulling my toe back to make sure my leg is totally active here but this is super important to understand that yours the sides of your body are going to give you two different stories and this is why we always do the flush between sides because here's a better view of that great hip stretch I was telling you about this we have to do a flush just because there's different energies on both sides the body and so we have to honor both and energies as individual lessons again right side is masculine left side is feminine energy that doesn't mean that every left side injury has to do with your mom or every right side injury has to do with your dad it's it's really your feminine your masculine okay and so that's what we're learning with the energetic body all right boys and girls now we're getting into the bulk of what I love about bar you're going to see me adjust the camera a few times here to try to give you the best view so this is really triggering that mullabunda even if you don't do bar if you grab a ball and do these exercises that's going to help you get in touch with mullabunda so I'm up on my toes and I'm bending my knees and I'm squeezing the ball pulling my hips and sorry about all the camera moving guys I'm trying to find the best angle possible I think this is where I stop it and actually readjust the camera just to make sure that you guys can really really see what I'm talking about okay so squeezing that ball is forcing the inner thigh as I'm pointing out to work so I'm squeezing I'm on the tiptoes I'm being forced I'm being forced by the shape of my body to have to press into my big toe so by pressing into my big toe and squeezing that ball it's going straight into my perineum straight into my crotch which is making that mullabunda even stronger now the deeper I pull she's not gonna have me you contract squeezing these pulling the belly in so again that's the the combination of Uriana and mullabunda so I'm hoping that's starting to make more sense seeing that visual all the muscles are active this is also the anaerobic work okay so contrary to popular belief from like the 80s in the 90s if you want to lose weight do this shit don't do aerobics do this because this is what's burning energy stored energy as I said for the day one video aerobics is just using oxygen or whatever it can get to burn but this is very controlled is a very controlled movement and so it's getting those muscles to actually get into your stored energy to start to burn it and now she's having you troll your hips again holding the ball it's gonna force more of an activation holding the ball between the legs up on the balls of the feet this is causing way more activation in mullabunda for the body to be able to perform this movement okay and that's side that's that cycle of energy that spiral of energy is that that life force especially the feminine life force that we have in all of us masculine energy is very linear feminine energy is very super cold we carry both each sex carries both energy and so doing this the cycles are also also giving you that super cold feminine movement of blood now we're just going up and down really forcing the knees to squeeze that ball that is what that ball is for that ball is for your bunda now as I said earlier I am cutting some of this so that you can not have to watch the full thing so just cut now my legs are like a diamond shape with my heels touching and we're doing a different rotation with mullabunda and the hips in different ways you kind of see up at my hands you kind of see what's happening now their stability we're doing the up and down again to again activate the inner thigh I just want to reiterate though guys don't practice along with me with this video because I'm cutting it this is not the full workout I'm just using parts of it to kind of show you what mullabunda activation when you on a back activation actually looks like so that you can then translate that into your own practices and into your own workouts okay once again I'm cutting I just want to show you guys we move to the floor to do some glute exercises on the floor which is super important for back pain super important for hip flexibility I wanted to show you that we are doing the side I'm going to cut some of it out so you can see it better on the other side but I wanted to point out that she has you do one side of the glute so right now I'm working my right side and then we're going to get up again off the floor before we go to the left side which is going to allow for again another flush before going to the right side alright so now I'm back up again we're moving to a flush now I've got my lip my legs zipped together which is going to help again activate mullabunda which is what we do when I strong and we have our legs zipped together that's that same activation like holding that ball that's pulling up pulling up mullabunda pulling up woody on abundant again this class practice in particular this exercise in particular on her website she's really really focusing on this now in yoga we call it the energetic body of the locks is mulla and odiana bunda but in our class you're probably not going to hear the teacher call it this or Pilates teacher called this they're probably going to call it something like the pelvic floor that might be something that you've heard people mention before activating that pelvic floor region that's mullabunda that's the key goal and once again just to reiterate where we're moving our hips again mullabunda connects directly to odiana bunda it locks up and it pulls back and up so if you think about that spine the moving back and up of energy this is coming even though it looks very physical it's also coming from that breath work okay and this is a this is a concept the bunda that you're going to be constantly working with throughout your whole time in an energetic practice there's never going to be a point where you're done discovering mulla bunda where you're done discovering odiana bunda all right so I cut again back now to the left leg that we're working and I want you to notice that even in doing this so many people especially when they don't have any autonomy over their body or don't know their body would do something like this in a very sloppy way meaning that they wouldn't be engaged in the muscles they would just be flailing around flailing their leg up which is not what we want to do now if you do do that and you get hurt then that's an injury that's a lesson to teach you how to strengthen but we're constantly protracting the floor away from from us we're keeping the legs all everything's engaged core is pulled up so even when I'm lifting up my back leg my core is still pulling up I'm gonna adjust the camera here so you can see better even with this practice of working on the side obliques everything is engaged you see my arm muscles engaged both of my legs are engaged there's no flailing so that's what I want to tell you guys especially if you're now over a week into this challenge if you ask yourself when you're doing any of these modalities of exercise are you flailing because if you're flailing there's no control and if there's no control there's no mulla or uriana bunda and so I want you guys to start to think about that is my arm muscles engaged am I doing this in a controlled way right am I sweating that muscle control you can see the sweat even with the dark light the dark thirty night you can see the muscles on are the sweat coming off of my body there you can see it glistening alright that sweat is going to cause that purge and so I want you guys to really really be aware of that stop moving away from the flop shop get into that control because that again is where the healing happens now I love this particular movement this really helps my back it really helps my back release pain because it's causing some clearing and the hip as well as strengthening the core and you can see here with this one to my back left is my back leg is lifting in total control on purpose it's being mobilized and used on purpose you can see my glute squeeze when the leg comes up that's on purpose total utter control alright so I cut again so you didn't have to watch the whole thing this is I do this periodically for myself especially we're about to get to planks I'm just stretching out my ribs just to make sure the blood is moving through my rib cage before we get up into the plank and as we talked about our plank video a while ago when you're protracting and retracting the shoulders you are engaging the bundles so the arms do have something to do with this as well you're going to see this now planks I know I talk about planks a lot but planks are not my favorite thing a lot of these things even though I've been doing this for a really long time a lot of these things are not enjoyable for me I have to find the joy in it I have to love the work for the sake of the work just like the bug of my Gita tells us I have to be in the moment you can see the sweat coming off of me I have to be happy to be here and happy to be confronting all of this work we're in a heart to heart plank which means the index finger the thumb are touching under the heart of my body so my arms are pushing away from the floor pushing into my fingertips my legs are active you see how my legs are active my butt isn't dropped right it's in a literal plank now we're going to do some a few push-ups here so I'm not going all the way to the floor because I want to keep everything engaged I don't want to drop that's why I'm not going all the way to the floor is I'm keeping everything engaged now we're stretching into those hips but even as I'm stretching look at my back foot it's active my back foot is active my shoulders are active so we're as I'm talking about actively stretching look at look at my muscles they're still active okay because passive stretching is a no-no passive stretching does nothing it does fuck off for you but injure you active stretching now we're going to come to more plank work I'm actually going to move I see myself moving my carpet now because I'm not jumping anymore my towel my lungy my binding towel my lungy I don't use it to bind anymore I don't need help binding but my lungy for my sweat and so now I'm going to really work into the core and this is going to come these are killers usually I do about a hundred of these a day I need to opposite elbow to get the cross-patterning of the core why is the core so important well again for your physical it helps protect your back but for your emotional the core is the first it houses the first three chakras yeah so if you have a weight issue if you're pudgy in the belly then you need to be looking at the first three chakras which we're gonna be studying this Saturday okay the muscles there the core are very thin muscles right they're very very thin muscles and so with that being said that's to give your organs a chance to actually move but that's why we also need to constantly be working to keep the core strong it you know everything else in your body you can cut your arms off cut your legs off and still live your life but you can't cut your torso out that's a very very sacred area right and so it needs to be honored as such and worked on you need to work on it and again I'm back doing the knees to the elbows this is killer again I'm pushing you can see I'm pushing away from the floor that's keeping that protraction and for the rest of the practice guys I'm just gonna let you watch what you want to watch if there's something that I need to point out I will pop it and say but hopefully you can use my body here as a teaching modality to try to help you figure out how to grant and receive that power in your own practice