 All right, you guys. So it is Sunday, December the 4th. It's about 8, 10 a.m. in the morning. I'm here at Sacred Garden Yoga. Cindy from Sacred Garden Yoga. She is on my channel a lot. She's a friend of mine. I've known her for a long time now. Before YouTube even started, this is the front room with all the fun. Oops, can you guys see that? All the fun toys that she has. She has this really cool, magical stuff here. This is my favorite table. She's got all the pendulums, all the deities here, everything. She's got tarot cards, sage, all sorts of fun stuff, jewelry, all sorts of fun stuff. This is where Stephanie just got her attunement for Reiki level 1 and 2. And yeah, so Cindy volunteered today. My class starts in about 20 minutes. I've got a packed class. My schedule is already packed out. So she volunteered, though, to allow me to film her practicing today for you guys. So you can see her in action. Here's our Pooja table. I actually got this for Cindy in India years ago long before YouTube. So her little Ganesh. All right, there. There's the backyard. Here the train. This house over here, this one, if you guys can see that little red house, maybe it looks better coming from over here. Oh no, there's a fence there. This little red house over here, that's called the Watermelon House. It's an Airbnb house. And actually the woman who owns the watermelon house is a subscriber of Esoteric Atlanta. So if you want to come into Marietta and do a course with Cindy, because Cindy has a ton of courses, I'll put a link to her website again in the description box so you can come and stay in the Watermelon House, which is legitimately right next door. Right next door. So Marietta is in the suburbs of Atlanta. It used to be its own little small town back in the day, but because Atlanta is such a huge city now, Marietta is now kind of a part of it. It's the suburbs. But Marietta has a historic downtown, this building, this little brick and mortar shallow or mystery school, rather that Cindy runs. I believe it used to be a house. It looks like it used to be a house. Yeah, and it's got in a really cool neighborhood. I'll kind of open the door here for you guys to see. See the outside? There's a little coffee shop right over there. Oh, the little prayer crop cloth here. I don't know if you guys can see that. I got that for Cindy and India as well. So yeah, this is the neighborhood you guys can see. So if you're ever in Marietta, you want to come to a legit shala, a legit mystery school. This is the place to be. I only teach on Sundays. I only have the ashtanga class on Sundays, but Cindy has all sorts of teachers here, all sorts of sessions going on. Look, you can even get, I don't know if I showed you guys this, you can even get your little rocks here. And again, more tarot cards, more Oracle cards that Cindy has. So, so yeah, thank you to Cindy for volunteering to practice for you guys. All right, so I'm going to see to keep hands, but if you inhale, arms up, eyes to the thumbs, dwee, exhale, forward fold, three, inhale, head up, chat, body, exhale, jump forward, step back, lower down, punch, inhale, upward facing dog, shots, exhale, downward facing dog, five breaths, two, five, zero, position, soma, ct, eight, eight, come and inhale, chat, y, up your chin, look towards your navel, dwee, exhale, forward fold, chat, exhale, downward facing dog, five breaths, this is your third sun's augmentation. So really spread the fingers out, press it to every, your finger, press it to your heels, even if your heels don't touch the floor, keep pressing down through the heels, tuck your chin in, look towards the navel, pull the belly in, waking up your bandhas. It's the whole point of the beginning part of this practice is waking up the bandhas. That's two, dwee, come and inhale, arms up, eyes to the thumbs, first spinyasa, dwee, exhale, forward fold, step in, spinyasa, tree, inhale, chat, one, exhale, jump forward, step back, forward spinyasa, punch, inhale dog, fifth spinyasa, shots, exhale, downward dog, sixth spinyasa, five breaths, here, one, exhale, hints by your side, soma, ct, heel, last time, eight, come and inhale, arms up, eyes to the thumbs, dwee, exhale, forward fold, tree, inhale, chat, one, exhale, jump forward, step up dog, shots, exhale, down dog, five breaths, hands by your side, soma, ct, heel, spinyasa, v, three times, eight, come and inhale, bend your knees, arms up, eyes to the thumbs, dwee, exhale, straighten your legs and fold, tree, shots, exhale, down dog, substand, inhale, step the right foot forward, back heel, grabs down, arms up, eyes to the thumbs, ash, down exhale, hands to the mat, step back and lower, dwee, inhale, dog, dwee, tryo, the shay, inhale, dog, chat, go, the shay, exhale, down dog, five, one, punching force, shot, the shay, exhale, fold, substand, shaw, bend your knees, arms up, eyes to the thumbs, exhale, hands by your side, soma, ct, knee, number two, eight, come and inhale, arms up, eyes to the thumbs, dwee, exhale, forward fold, tree, inhale, chat, one, exhale, jump forward, step back and lower, shots, exhale, down dog, substand, inhale, right foot forward, back heel, grabs down, arms up, eyes to the thumbs, ash, down exhale, hands to the mat, step back and lower, na, by your heel, dog, shay, trayo, the shay, heel, dog, one, yeah, there we go, now press into your hands, inhale, exhale, one, good, two, three, shot, shay, exhale, fold, substand, shaw, bend your knees, arms up, eyes to the thumbs, exhale, hands by your side, soma, ct, knee, one more time, eight, come and help bend your knees, arms up, eyes to the thumbs, first vinyasa, dwee, exhale, forward fold, second vinyasa, tree, inhale, head up, third vinyasa, chat, twadi, exhale, jump, first step back, lower down, forward vinyasa, punchy, inhale, up dog, fifth vinyasa, shot, exhale, down dog, sixth vinyasa, substand, inhale, right foot forward, arms up, eyes to the thumbs, seventh vinyasa, ash, down, exhale, eighth vinyasa, na, by your heel, up dog, right vinyasa, dog, shay, exhale, down dog, 10 vinyasa, eight, how should I inhale, left foot forward, right foot grabs down, 11 vinyasa, dwee, shay, exhale, next, step back and lower, 12 vinyasa, tree, shay, inhale, up dog, 13 vinyasa, chat, dog, shay, exhale, down dog, 14 vinyasa, five breaths here, so once again, vinyasa means choreographed movement with breath, so on purpose movement with breath, so there are nine vinyasas in Surya Nagashkar A, there are 17 vinyasas in Surya Nagashkar B, always starting at point zero, position this on a CTT, like you are drawing and grasping, you are the architect, creating the shapes, drawing these lines throughout your practice, and once again, this is the last time you will be a downward facing dog for five breaths for the duration of the practice, they're really flooding here, spread the fingers of the heart, press into your heels, so you can lay through your arms but retracting your shoulders, also separating the shoulder blades, warming up the Surya's interior for the jump backs and jump throughs that are to calm, pull the belly in, look towards the navel, that's four, and that's five, pat your shot, inhale from four, get up, 15 vinyasa, show the shot, exhale, fold, 16 vinyasa, sub to the shot, bend your knees, arms up, eyes to the thumb, 17 vinyasa, exhale, hands by your side, Sama CTT, for the middle sequencing, hana kushtasana, ache of the tail, jump or step your feet, hip or the part, catch your big toes, thumb touches the index, finger closing off the mudra, and then dwee, exhale, folding, your drishti is at your nose, once again, the main point of forward folding is not your hamstrings, even though that might be a sensation that you're predominantly feeling, the point of the forward fold is your digestive system, so pull the belly up even more, and as you start to pull down two more from the sun's salutations, as you start to pull the belly in more, can you drop even further into this forward fold? That's three, and five, tree, inhale, head up, hold it here, exhale, pot, satsana, ache, inhale, hands up your feet, pull your toes up towards your shins, and then dwee, exhale, fold, so you've got a cycle of energy happening here through the palms of the hands and the soles of the feet, if you are strong enough, if you are at that point in your practice, where you can start to move a little deeper into this, start to bring your body weight forward, as you simultaneously pull your toes up even more, big toe connects to the mudra, arch of the foot connects to udhyana mudra, pull the belly up, one, and the whole point of the sannol sequence again is those bunos. That's two, three, four, and five, tree, inhale, head up, exhale, stand all the way back up, jump your step your feet back together, some of the cdk point zero position, teeth up, triple mouth, satsana, ache, even now, step the right foot out, right foot comes to an angle, about 45 degree angle, and then dwee, exhale, touch your right feet toe, if you cannot touch your toe without bending your knee, you can touch your shin, be more straight, let's hear it, some touches the index finger around that right feet toe, press into your right feet toe, pull against it, cdk can recognize that chain of energy coming up again, five, again, that's the acceleration of hola vanda, pull the belly in, left arm extended up as strong looking towards that left thumb, that's three, four, and five, tree, inhale, standing all the way back up, changing sides, chatwadi, exhale, catch your left toe, once again, if you can catch the toe, thumb touches the index finger, press into your left toe now, big toe, and pull against it, activating the inner thigh, that chain of energy, that pathway of energy into the perineum, belly in, right arm strong, looking towards your right thumb, that's three, and five, punch, inhale, standing up, changing sides, for v, uthita, trikonasana, v, square your hips, and then dwee, exhale, left hand comes to the floor, inside the foot, on the foot, or outside of that right foot, once you're in your, you're secure, you're in your twist, start to pull the right hip back, and then reach your chest away from your leg, deepening the twist, marijasa, the d is coming, one, two, three, and five, tree, inhale, standing up, changing sides, chatwadi, exhale, right hand to the floor, inside the water, outside of that left foot, once again, once you're secure in your twist, pull the left hip back, and then pull the chest away from that leading leg, deepening that twist, we always twist right first, because our ascending colon is on the right side of our body, once again, we don't want to constipate ourselves, that's three, four, and five, punch, inhale, standing up, exhale, step four, to the front of your mat, point zero, position, saw, ctk, uttika part, pronounce that eight, inhale, step the right foot, wider this time, deep lunge, 90 degree, you go into that right knee, and then dway, exhale, bring your right hand to the floor, pinky toe side of the foot, if you can get the palm to the floor, go ahead and do that, and then press away from the floor, as you lay in that left arm up and over the head, so the lower body is, the right side of the body is creating fire, while the left side of the body is opening, and feel the opposing forces of the left pinky toe pressing into the floor, while the left hand stretches away from the body as the ribs start to open, the ribs are supposed to open, many adults, they don't open, they did it at one point when you were a kid, that's three, ending up changing sides, putting your lung into that left leg now, leaning into that fire, and then left hand to the floor, pinky toe side, and you get a full hand to the floor, go ahead and do so, as you're creating that fire on the left side of the body, press it to the right pinky toe, extend the right arm up and over, opening up the ribs on the right side, as that fire is coming out from that left side, that's two, and five, punch and inhale, standing up, changing sides, for b, dway, exhale, so for my students who are taking the full twist, hook your armpit over the knee, bring the hand to the floor, once you've got that set, bring the left hand heel down to the floor, and then bring that arm up and over, I think you can do this, not this side, there you go, because once again, Maria Joseph-MD is coming, one, four, change sides, jack, twi, exhale, take your twist, it's a very complicated twist, because once again, Maria Joseph-MD is coming, right, so get that armpit securely over that knee, and bring that back heel down, good, so much is happening in the hips here, right, one, a twist and a hip over, all at the same time, wow, that's two, that's three, and five, punch, inhale, standing up, exhale, step forward to the front of your mat, sell this DTK.0 position, press your right foot out, put it into your feet, and then dway, exhale, fold, hands to the floor, pressing into those big toes, inhale, head up, lean in your spine, treat, exhale, fold, so think about the back of your head, not the top of your head, the back of your head, bringing the back of your head to that, and pulling your torso through your left, so at least bring your hands to the right here, if you got space here, girl, good, one, you got space too, we should come back even more, yes, two, lots of forward here, that's three, four, and five, touch, what, inhale, head up, hold, here, exhale, punch, inhale, capture, we standing up, exhale, eight, inhale, arms out to the side, treat, exhale, fold, tuck your chin in, work out the help of your hands, back of the head to the mat, and pull your torso through your body, or go on that trajectory, your body might not move right now, but if you start thinking about it right, that's where it starts, it all starts in thoughts, that's one, exhale, eight of the inhale, arms out to the side, find your back, inhale, and the treating, exhale, fold, yes again, there you go, good, one, two, let's finger, inhale, inhale, exhale, tuck your chin in, back of your head to the mat, so once again, that active core, one, we're still in the middle sequence, we haven't even started a primary series yet, this is still in gym terms, this is still your warm-up, that's two, three, exhale, here, punch, inhale, punch, we're standing up, exhale, step forward to the front of your mat, some is easy, all right, hands behind your back, either taking prayer position or catching your elbows, depending on where your mobility is in this here, now moment eight, you can help stuff the right foot back, turn the face the back of your hips, and then do it, exhale, fold chin to the shin, fold, once again, press into your right big toe, drop the chin in, once you get to that place where you cannot fold anymore, shift your body weight forward, we are preparing, this obviously every posture in the yoga sequencing can stand on its own, it has its own independent posture, but the beautiful thing about this series is that every posture builds on the next, this is literally preparing into the next posture, which is the first posture in a primary series, so pull the belly in, that's three, four, now train the inhale, standing up, turn around, face me, from the room, chattois, exhale, fold, press into that left big toe now, once you get to that point where you cannot fold anymore, shift your body weight forward, stimulated and activated, muscles are not being led that you're going to need when you're in the next posture, isn't that cool, how much is preparing you for the next posture, that's three, and five, watch your inhale, standing up, exhale, step forward to the front of your mat, some C.T.E.E. okay, now we're at the first posture of the primary series, inhale, catch your right big toe with your peace fingers, thumb touches the index finger, and then do a exhale, pull, point the toe, pull against it, stimulating the inner thigh, that's one, two, and five, training, inhale, head up, chattois, exhale, leg out to the side, keep pointing that toe, pulling against it, feel the activation in the inner thigh, and then look over your left shoulder, keep your eyes up, the eyes are the tops of the spine, they're the tops of Shoshuna, so keep it up, keep the energy coming up, one, two, three, four, and five, bring that foot back to center, exhale, fold, inhale, head up, hands to waist, point your toe, balance, stand up straight, if you find yourself rocking backwards, that means the core is weak, you want a strong core, this is Navasana right here, there you go, that's three, four, and five, Samasthiti, changing sides, ashtow, inhale, catch your left big toe, point that toe, pull against it, and the Navasana, exhale, fold, chin to the chin, one, two, three, four, and five, dasa, inhale, head up, eka, dasa, exhale, leg out to the side, keep pointing that toe, look over that right shoulder, eyes up, one, two, three, four, and five, eka, dasa, inhale, foot to center, dwarasah, exhale, fold, traorasah, inhale, head up, dwarasah, point the toe, balance, one, two, three, four, and five, Samasthiti, adhavada, padmottanasana, ekam, inhale, catch the right foot into your left hip, now take that arm around, if you can catch your foot, you're free to fold, if you cannot catch your foot, if you're dealing with or contending with an energy, just stay standing, if you're folding, do a exhale, fold, one, two, so this is a counter pose as opposed to the pose you just did, that's three, four, and five, traini, inhale, head up, hold it here, exhale, chest wide, inhale, standing up, punch, exhale, leave your legs, Samasthiti, changing side, left side, shot, inhale, catch your left foot, and then if you're folding, stop, die, exhale, fold, again if you cannot catch your foot, or if you've got some knee issues going on, just stay standing, if you can't catch your foot, typically that means there's not enough movement in the knee, so we want to honor that, that's three, four, and five, ashtab, inhale, head up, hold it here, exhale, na, body, inhale, standing up, dash, exhale, Samasthiti, eight, come and inhale, arms up, eyes to the thumbs, three, exhale, four, fold, traini, hand, head, chat, wide, exhale, jump or step back, lower down, punch, inhale, dog, shat, exhale, down dog, nice, something, how much katastana five breaths, don't recess the front of your neck, zip your legs together, arms up, eyes to the thumbs, one, open the chest, two, challenge the breath, preparing you for back bend, three, four, and five, exhale, fold, ashtow, inhale, head up, na, body, jump back, dash, inhale, up dog, inhale, right before back feel, arms down, arms up, eyes to the thumbs, lunge into that front leg, lean into the fire, one, channeling our jade fonda, feel the burn, two, everyone's a guru, three, four, and five, straight to the front leg, come around, face the back of the room, ashtow, exhale, deep lunge, one, get uncomfortable, you came here on purpose to be uncomfortable, that's your, that's your power, you did this on purpose, that's two, three, and knees to the back, go to the room, one, and five, changing sides, stash, eyes, exhale to the front of the room, there it will be, one, relax the face, no muscles in your face are going to help you, that's two, three, and five, eight, have a shot, inhale, think position, draw the side of the tail, try to run it up, draw the side of the tail, up dog, to draw the side of the tail, down dog, if you want to use blocks, you're going to do it, not just do your best, here we go, bend your knees, sucked in, inhale, jump through, straight legs, sit down, it does nothing up, so flex the feet, internally rotate the legs, get together, zip them up, pull the belly in, pull your chin in, hands by the head, so this is a neutral posture, this is a sub-seat of samasita heat, think about the top of your head, the crown of your head, all the way down to your flex, big toes, a cycle of energy moving through the body, neutralizing everything, quiet, you're about to change directions in a big way in this practice too, there's so much intelligence in this practice, three, four, catch your big toes, thumbs touch the index fingers, and exhale, fold to make sure you're not yanking with your arms to rather folding, again, the purpose of a forward fold is primarily your digestive system, hamstrings might be the thing that you feel the most, the more you pull the stomach in, the deeper you're going to fold, they work together, the body's always working together as a group, that's three, four, and five, inhale, head up, hold in your exhale, now ask down again, either stay where you are, as far as you can go, or catch the sides of your feet, or if you're taking a full mudra, you're catching your left wrist with your right hand, making a fist with the left hand, coming out of balls of feet, once again, we want to be on the upper part of the foot, we only drop our hands to the ground, or Instagram, nothing else, okay, the practice is at the top of the feet, why? Because of reflexology, you have pressure points at the top of your feet that connect to your respiratory system, one, many are able to catch the whole body around the tops of the feet, you can very easily get your hands to the floor, so there's no difference in flexibility between the two points, but we want to keep the point up because of that pressure point, that respiratory pressure point, that's three, four, and five, inhale, head up, hold in here, exhale, if you're using your blocks, grab your blocks, if not, here we go, inhale, cross your legs, and we inhale, lift up, and then draw the shot, exhale, take it back, try to run back, try to go to the shot, inhale, up dog, take the back bend, here's your flush, exhale down, we're facing up, burr, that's an asana, self-cut, inhale, bend your knees, jump through, straight legs, sit down, hands come behind your model, fingers facing towards your model, set your legs together, press into your big toes, inhale, lift up, lift the hips up, pull the belly in, so many people, including myself, try to push the belly out, again, in New Jersey they say that our Texas is it, the higher the hair, the closer to God, I guess some people in Oshawa think the bigger the bone, the closer to God, no, pull the belly in, that's one, this posture looks so easy, but it's so damn hard, two, really protract, open the chest, stretch the throat, three, activate the legs, keep pressing into the big toe, four, exhale, dog, shell across your legs, lift up, and jump back, draw, take the back bend, drop the head down, pull up into your nose, exhale down, we're facing dog, our model, hot with hush, she wants an asana, self-cut, inhale, jump through, we did this standing, we did a standing version of this, now we're doing a standing version of this, take your right foot, bring it into your hip, arch of the foot acts as a bowl for the belly, reach the right arm around, so you can catch the foot if you cannot catch the foot, that's no big deal, just keep your hand over that kidney, all the lines in primary series are over the kidney, left hand comes to the peaky toe side of the foot, and then asha, that's her fold, one, four, and five, now my inhale, head up, hold it here, exhale, we got a flush, put your gg side, dash, inhale, cross your legs, lift up, a dash, exhale, take it back, draw, inhale, up dog, try to woosh, exhale, down dog, gg side, just to woosh, inhale, jump through, now catching the left side into the right hip, so once again, the left and the right side of your body carry two different energies, we got a flush between each side, I wanted to flush the energy, so I'm not pulling karma from one side into the other side, making things a little bit more difficult, punch it asha, exhale, fold, one, two, three, four, and five, sure asha, inhale, head up, exhale, something asha, cross your legs, lift up, asha, asha, exhale, take it back, take the back bend, this is your counter pose, beam should be he exhale, downward facing dog, tear in, we'll get a pot of posthumous, and that's an asap to inhale, jump through, right leg back, left leg extends, and then out, bow, exhale, fold, if you're taking a full posture, you're catching your right wrist with your left hand again, coming over the ball of the foot, where that, those buttons are for your respiratory system, one, what's happening in this posture, some hip, hip stuff's going on, super awkward, that's two, in the second series you do this again, in a posture called front chop, so know what the leg lifted up, that's three, four, and five, now I inhale, head up, fold, inhale, asha, inhale, use the inhale to lift up, cross your legs, a cut asha, exhale, take it back, do a asha, inhale, up dog, try to do a asha, exhale, down dog, just do an asha, inhale, jump through, changing sides, right leg extends back, the left leg comes forward, now if you're taking the full fold, you're catching your left wrist with your right hand, and you can do this with the left hand, you're always catching the arms inside the posture, pulling that spinal cord over your femur bone, and one, two, shoulder shy, inhale, head up, exhale, suck to the shot, cross your legs, lift up, asha, exhale, take it back, exhale, down dog, John, use your chest and an A, suck, inhale, jump through, this is a quarter primary series mark, so this is a posture of neutrality, quarter primary series, half primary series, three quarter primary series, into the primary series, always into a neutral posture, so this is the quarter primary series, pulling the right foot into the cream, that I need to bring your ankle, see if you can get your spine to pull over to that femur bone, catching the right wrist this time of the left hand, because it's inside the posture, see if you can start to feel that opening happening in the back of the right six bone, so not only are we mutualizing yourself, but you're getting ready to change directions once you get into the practice, things are about to get even more interesting, that's three, so we're resetting the bottom, prepare your body, that's four, and that's five, down, excuse me, now inhale, head up, exhale, dog shot, inhale, cross your legs, lift up, use the inhale, exhale, take it back, inhale, dog, tray to the shot, exhale, down dog, just toy to the shot, inhale, dog through, changing sides, kind of a left leg pulls in, creating a 90 degree fold, and if you're taking the full extent of the fold, you're catching your left wrist with your right hand, pulling that spine over that femur bone, maybe you start to feel that opening happening in the back of the left six bone, if you think about the postures we have as a company starts to understand why, right, we've got the Marie Chiasma's coming very soon, we're preparing that, that's three, and five, show it as I inhale, head up, exhale, stop the shot, cross your legs, lift up, ah, stop the shot, exhale, take it back, hey, why don't you inhale, dog, being shouldn't he exhale, down dog, a giant Shrushasana B, stop that inhale, jump through, so once again, we're going to pull the right leg in to that 90 degree fold, and lift up and sit on the heel, and you sit on the heel as it changes from a 90 degree angle to a 45 degree angle, super awkward, I promise you, I will not hands on adjust you in this posture, get very comfortable with your heel, basically you're kicking yourself in your own ass, here we go, one, two, three, and five, now cross your legs, lift up, it comes shot, exhale, take it back, draw the shiny inhale, up dog, open the chest, draw the shy exhale, down dog, chip toward a shiny inhale, jump through, changing sides, once again, pull that left foot in, lift up, sit on the heel, so you're going from 90 degree angle to a 45 degree angle, and then onto the shy exhale, fold, so so much information is available in this posture, at least for me it is when I do this posture, you're going to feel probably feel pretty big difference between the right leg and the left leg, that's okay, that's normal, just observe it, that's one, I don't know anybody who has the same reaction from both sides of their body, that's two, because they're both different energies, right, that's three, four, and five, show the shy inhale, head up, hold it here, exhale, sub to the jaw, with excitement, inhale lift up, I know you're getting tired, I've got a shot, exhale, take it back, A, go on the knee to the knee, inhale up dog, knee to the knee, exhale, down dog, John, use your chest and a C, one of the advanced postures of the primary series, inhale, jump through, twist in your ankle if you're ready for it, if you've got some knee issues going on, you're going to modify by just doing A again, here we go, exhale fold, you're in the full posture, the heel is pressing into the belly while that toe that's really screaming at you right now is a pressure point for your kidney, it's all about the kidneys and all the minds here, that's one, how cool is that, you're also working on making sure you're putting your leg behind your head of this posture by opening up the knee and the hip, that's two, through the ankle, that's three, four, and five, now I'm going to help that up, exhale, dog, shot, inhale, cross your legs, lift up, take a shot, exhale, take it back, do a shot, inhale, dog, trail, go to the shot, exhale, down dog, just go to the shot, inhale, jump through, changing sides, left leg, twist in your ankle, and you fold, punch it a shot, exhale, well once again the heel is pressing into that navel as the toe presses into the floor, and that's it, the knee starts to open more, that's three, once again this is an advanced posture, so it's supposed to be difficult, even the beginning posture is primary posture, it's supposed to be difficult, there should be some challenge there, that's four, that's five, show a shot, inhale, head up, exhale, self-finish on, cross your legs, lift up, I've got to try to scale, take it back, if you want to beam shouldn't be inhale, up dog, beam shouldn't be exhale, down dog, lie just in that A, self-die, inhale, jump through, extend the left leg, out stand on your right foot, make sure the right foot is not glued to the inner thigh, but out to the side, keep that left leg extended, nice and flex, the internally rotate your right arm, bring it around the shin, reach behind your back, catch your hand, right over those kitties, keep that left leg folded, exhale, fold, shin to the shin, or moving in that trajectory, one, so we have four fold and a hip opener happening, this is basically echobodistra jhasana, one leg behind the head pose, this is what this is, a variation of it, two, all you need to do is to take that shin behind your head, and there you go, you're an echobodistra jhasana, three, four, and five, not one, inhale, head up, exhale, dog, shy, inhale, cross your legs, lift up, if I shot exhale, take it back, dowa, shy, inhale, up, dog, trayo, dowa, shy, inhale, down, dog, to dowa, shy, inhale, jump through, change each side, so I said that's here, and look at echobodistra jhasana, that was the variation of crotch jhasana, second series, one more ech jhasana, A, that next step is echobodistra jhasana, second series, bring that left shin behind the head, so you're seeing how this builds and stages, but on its own it's still, it's a posture on its own as well, and then poncho jhasana, so fold, one, two, and five, show the shy, inhale, head up, exhale, sastra jhasana, cross your legs, lift up, hi, exhale, take it back, e kona, vim, shibiki, inhale, up, dog, vim, shibiki, exhale, down, dog, marijasana, b, sastra, inhale, jump through, so if you're taking the full posture, you're taking the left foot into your right hip, hapa, masana, and if you're modifying it to the issues, then you're bringing the foot up through the right sitspo, standing on that right leg, lifting the right hip up, turn your body, rotating the arm, reaching it behind, again, all the binds in primary series happen around the kidney, and then exhale, fold, chin to the floor, looking forward, so stretching the neck forward between the foot and the knee, that's one, exhale, dasa, inhale, cross your legs, lift up, e kona, shab, exhale, take it back, changing sides, so now the right foot comes into the left hip, hapa, masana, are under the left sitspo, standing on the left leg, lift up the thumb up, and the same thing, so a, marijasana, a and b are four folds, marijasana, c and d are twists, the base of a and c are the same, the base of b and d are also the same, one, four, four and a half, exhale, sub to the shell, cross your legs, lift up, ash, dasa, exhale, take it back, the base should be the inhale up dog, the base should be the exhale, down dog, marijasana, c, sub to inhale, jump through, so we're going to set our base up just like a, so extending the left leg out, standing on the right leg, now instead of taking a four fold, we're going to twist, so if you're new to the practice and you're not ready to bind yet, just work on the twist, if you are binding, bring that arm around that leg, catch hands, flex the left foot, one, keep looking over that left shoulder, so remember the eyes are the tops of the spine, that's two, four and five, good, exhale, release, ash down, inhale, lift up, now to 20, jump back, dasa, ag, exhale, down dog, dasa, now jump through, changing sides, send the right leg out, stand on the left leg, standing, you're internally rotating the arm, if you're taking the bite, you're not binding yet again, the whole point of a twist is the actual twist, many people in ash vanga will dislocate their arms just to catch the bind, no, no, no, take things in stages, good, flex that extended leg, that's your foundation, and look over your right shoulder now, because eyes are the tops of the spine, keeping that energy going in that direction, one, the neck is also part of that spine, part of that twist, that's two, three, four and five, good, exhale, release, cross your legs, inhale, lift up, exhale, take it back, inhale, up dog, dasa, inhale, jump through another advanced posture, again, changing sides, people write laws about this arm, right foot or left foot rather comes into the left hip, just like for each other, if you're under the left or under the right sit stone, lift that right butt cheek up, you're not binding yet, just work on the twist, you can buy this, exhale, yes, there you go, see, easy for you, look at that, what is your mind that tells you you can't do it with your bodies, does it very easily, three, four and five, good, exhale, release, inhale, lift up, exhale, take it back again, listen, once you find the three thousand feet up in special capacity, just find, does it make you a better person, you just find, all right, jump through, straight legs again, there are a lot of flexible assholes now, all right, it's about the work, and Krishna tells our dune in, the Bhagavad Gita, do the work for the sake of the work, not for the group of your neighbor, which is so contrary to what we're learning in the Western world, see, easy for you, that's easy, that's easy for you, good, one, yes, that's it, that's it, good, two, yes, three and five, good, release, cross your legs, inhale, lift up, exhale, take it back, inhale, up dog, exhale, down dog, here we go, the most important posture of the primary series, something, now jump your legs up, eyes to the toes, yes, here we are, do you shake, fantastic, relax your face, again, no bundles are in your face, the muscles in your face will not help you, it will just give you wrinkles, one, and bow tops is very expensive, two, three, four, and five, cross your legs, ass down, inhale, lift up, and then, soft again, now bossa mouth, legs up, eyes to toes, lift the legs here, you are at the top of the mountain right now, you've made it to the top of the mountain, this is where the view is the prettiest, one, lean into that burn, that's two, accept where you are, here you are, look how beautiful this is, three, look what your body can do, look at the heat your body degenerates, that's four, that's five, ass down, inhale, lift up, soft again, now bossa mouth, legs up, eyes to the toes, seriously, my teacher in India says this is the most important posture of primary series, it's not for each other indeed, it's not for each other, see it's this, it's this one, the bossa mouth, the posture of navigation, that's what it means, the posture of navigation, one, you're navigating that energy, you're neutralizing yourself as well as we're in our primary series, that's two, think about that cycle of energy running from the top of your head to the tips of your toes, that's three, can you feel it, your inner thighs are working that low, that's four, cross your legs, ass down, inhale, lift up, soft again, now bossa mouth, legs up, eyes to toes, I told y'all before, I'll tell you again, one point back many decades ago, they used to make people do a handstand out of this, thank god, they took that out, one, maybe if you lived in ashram in India, now you have all day to go to this fine, but not for us, that's two, what's the purpose of that, right, that's three, and five, ass down, inhale, lift up, one more time, soft again, big time, here we go, point your toes as your legs together, everything with that hot fire coming from your body, that's three, remember you came here this morning on purpose, on purpose, you knew this was coming and you said I'm doing this, that's four, that's two, you got this, this is easy for you, this is so easy for you, that's three, your body is made for this, that's four, and that's five, good ass, now that's why you need to jump back, dash, inhale, dog, a, that's the half primary series mark, so we're going to come into the closing, which first we start with our back bending, earn the dhanurasana, soft inhale, jump through straight, legs sit down, so we're going to do five back bends from the floor, and then we're going to use the wall, okay, so since we're doing five, if you want to warm up for the first couple of back bends, that's five, the counter pose for a back bend is a four fold, the counter pose for a forward fold is a back bend, you've done a shift on four folding today, so let's counter put you're also in a very unique position, I'm going to say this again, back bending is stomach opening, you just did nivasana, you had a lot of fire in your stomach, now we're going to open it, that's one of the advantages of doing half primary series, is you get that experience of going from nivasana, we're creating fire in the belly to not opening the belly, and so really experience this today, really think about that as you open the stomach up, so as you're out of the hair, the naba inhale lift up, strong legs, strong core, that's one, three, four, and five, exhale down, here we go, number two, ashtab prepare, naba inhale lift up, one, really press the hips up, that's two, that's three, four, exhale down, you can continue doing warm-ups if you want to, or if you want to switch to full, or if you've got your arms up, get two more blocks, but I need a crane, next leg, I want a super, actually next leg I said a four, I won't even know that, all right try that, okay here we go, number three, ashtab prepare, naba inhale lift up, four, come to this wall, since he's very brave, so we're gonna work a stomach opening, so what tends to happen, my teacher David Greene, the lawyer started going to him, he called the artful dodger, we will artfully dodge the hard work, we don't even know we're doing it, so what does that look like in the back bend, that looks like the limbo again, so we're doing the back bend, it's about pushing the hips forward, lengthening, that's so as, instead of walking the feet forward, walking the feet forward, it's not going to get you anywhere, but maybe we'll make you a superstar at the fried house, okay so inhale, lengthen your, is it a little bit longer, perfect, a little closer, yeah good, lengthen, drop your head back first, it's like a slinky, head goes back first, push your head forward, reach for the wall, once you find your place in the wall, push your chest towards me, open the chest, so at least a little bit of bend in your knees, your butt's in each, or go in the opposite direction, that's the same problem, one, challenge the breath, two, if you're feeling obviated, good, you're doing it right, that's three, so lengthen the arms about reaching the shoulder, as you start to reach back for the wall, once you've got the wall, walk down a little bit until you find that place where you can't go anymore, and then press the chest open, one, press your hips forward, don't move your feet, move your hips, that's three, inhale, lengthen the torso, feel your ribs and your spinal cords start to lengthen as you lift up, drop your head back, calm breathing, push the hips forward, one, you're nice and hot and more, that's two, I have come up, good job, okay sit down, on your mat, take a nice four fold, if you want to grab a block and place it, the balls at your feet, you can, this is our counter pose, the first couple of breaths are probably going to feel real gross, and then the back release is okay, here we go, one, two, four, seven, lift up, let's flush it out, exhale, take it back, inhale, talk, inhale, talk through, stretch legs sit down, lie down on your mat, point your toes, so no resting here, we're just neutralizing the body again before we get to our closing postures, press your hands into the mat, point the toes, zip the legs up, keep your eyes open, and every single muscle in your body is active, again think about the top of your head, all the way down to your pointed toes, that spiral of energy coming down, neutralizing everything before we come into our closing inversions, one, ten breaths, this is literally my favorite part of the whole practice, two, if I could, if I was allowed, I would just do this for an hour, but that's not allowed, that's three, seven, and sorry about that, the volume of the leg is up, so use that energy of the leg, lift up, hands to the lower back, try to make your legs as straight as possible, if you ever need to modify, you can bring the legs up the wall, ten breaths, one, bringing out your back system, two, three, four, seven, nine, and a lot, keep pointing your toes, toenails touch the floor, not the tops of your toes, be it your toenails, zip the legs together, clasp your hands if you can, press your hands into the mat, so as your toes are pointed and are actively going in one direction, your hands are pressing in another direction, creating, again, those opposing forces, one, to the lower back once it starts to open, two, hug your knees, hug your ears, big toes touch, keep pressing your hands into the mat, one, if you can't touch your ears yet, that's okay, Rome wasn't built in a day, either was your body, just keep working with it, that's two, three, seven, eight, erva panmasana, all the way back up to shoulder stand, if you're not ready to take erva panmasana yet, just stay in shoulder stand, if you're ready to take erva panmasana, you're either taking the panmasana position, right foot, the left foot, or a simple cross, like a position, hands come to the knees, creating like a capital C with your body, so erva panmasana, erva is upside down, so upside down panmasana position, one, two, four, eight, 10 dasa na vah, hug the legs in, good, one, your legs pressing into the stomach, lower back opens, two, hips are also being worked here, the hips have been worked the whole practice though, that's three, four, seven, eight, maxi asana vah, lower all the way down, keep those legs crossed, lift the chest up, top of your head to the mat, catch your feet, opening the chest, elbows off the floor, straight arms, good, this is a counter pose, one, so if I were to bring your arms on your legs, like maybe you should have that thickest, two, so that the throat of the chest really could have been, three, four, five, six, seven, eight, utan parasana na vah, keep your torso in your head as is, find your nabasana legs and find your arms, one, two, three, four, five, six, seven, eight, okay, your choice, either sit up, take a vinyasa, or if you know how to, chakrasana, so anytime when they're in our back, we're supposed to chakrasana, just flipping backwards into chakrasana na vah, but if you have not been taught that yet, so you're not ready for that transition and that's okay, just sit up, take your regular vinyasa, inhale up dog, exhale down dog, sheer chakrasana, come to your knees, set your arms up, so even your feet never come off the mat, you're going to reiterate this, I don't care if your feet ever come off the mat, it doesn't matter, what we want is your spine to come outside out, so find your tripod, four arms to the mat, make sure they're not spread apart, clasp your hand, place your head into the palms of your hands, tuck your toes under, and lift your feet up, go ahead and lift up into your headstand, not just staying, pressing the body away from you with your four arms, as always, traditionally, we want to hold our final headstand for 15 minutes, we don't have that kind of time in a life class, and to be quite frank with you guys, I don't hold this for 15 minutes because who does have that kind of time? So we're going to hold it for 15 breaths, one, and on your own practice, if you do want to hold it, so it's finding yourself, sometimes we do find ourselves in this, my bones today used to fell right now, so lucky you, that's two, three, calm the breath, that's four, five, seven, eight, 13, 14, 15, or stay up or take half hike, 10 breaths, one, hold the belly in, butt reaches out past the head, two, three, four, five, six, seven, eight, inhale back up, and then exhale slowly come down with control, keep your head on the mat, this is the one time I kind of laugh about this, we're such masochists in Ashwana, this is the one time, you guys do jobs with this one, you know, all Ashwana people, but right here, this one, this is it, and this is just a recovery, you head down, you head upside down for points of time, so we'll make sure all the fluids, the bodily fluids, go back, then last vinyasa, a kind of shot, exhale, try to round up, duvah the shy inhale up dog, straight over the shy exhale, down dog, closing, ujra sucked in, inhale jump through, straight legs to down, taking your pad, awesome position, for a simple cross leg position, so right foot first in left foot, or left foot on top, or left foot in front of your vinyana, either catching the feet or catching your elbows behind your back, opening up the chest, exhale fold, 10 breaths, this is the mudra of thanksgiving, one, two, three, seven, eight, and ten, you ujra to body, inhale sit up, extend the arms out, spread your fingers out, index finger and thumb together, making that duck bill, not the circle, but the duck bill, pull your chin in, straight arms, deep breathing here, this is the joining of god and man, so deep breathing, calming your nervous system down, loop plodiki, using your hands in between your hip bone and your knee bone, about halfway, down the femur, so you can incorporate that core, inhale, don't come down, look at your nose, here we go, 10 breaths, one, push the floor away, two, three, four, seven, eight, nine, and ten, good sit down, turn around, so once again in traditional yoga, we always flip our resting posture for two reasons, one reason in india, it's disrespectful to show the bottoms of your feet to the table, but the main reason in my opinion is to change the energy of your practice from your practice to now the post practice, so be here for a few minutes and I will be in the front room when you're done. All right you guys, so Cindy was the brave soul who was like, this is a great idea, I'm gonna film myself, so that was Cindy, this is Cindy's joint you guys, she's, you guys know Cindy, she's on the channel all the time, I told you guys we know each other in real life, so this is her joint, I did a little before you got here, actually found the whole place for everybody to see, and so you guys, I'm gonna put all of sacred guards information down in the description box below, so you can go to the website, now some of your classes are still on zoom right, you still have some zoom spots, so there's a camera over in the corner guys, my classes are not on zoom, and I know some of our people who did like a third day challenge really want a good teacher and they don't have anywhere to go, so regardless of where you are in the world, if you look at sacred garden yoga's website and see when the classes are, the only class I think that's not on zoom is my class, correct? I think so, I think it's the only one actually, yeah, so we have probably about, I don't even know how many classes, but there's probably 12 to 15 classes on the schedule that you can choose from in the morning and the evenings and different levels, yeah, you know some are more advanced of course, but then we also have more gentle, some yin-yin type stuff that, next life, next life, next life, that's our next life, exactly, yeah, so the only reason why we don't put my class on zoom guys is because our stanga is really kind of more difficult to teach when a student's not in the room because so many things can't go wrong, but with Cindy's got classes, all the other teachers, that's the cool thing about sacred garden is that it's kind of a hodgepodge of all different types of yoga's, not just one at AYA, another place where I teach is just our stanga, so that's the beautiful thing about Cindy's place here, her school here, her mystery school, her shala, is that you're going to find everything here and so from our friends over there all over Europe, Australia, you guys, I've heard you say I can't find a teacher, I can't find a teacher, well Cindy is an incredible teacher and her classes are on zoom as well as some of the other teachers here at sacred garden, just make sure when you look on the schedule, we're on the east coast, exactly, so if you see a class for like four o'clock in the afternoon, that's our time, so choreograph that with your own time and stuff like that, also I had a request, I talked to Cindy about it, about me offering private lessons again, so on zoom I'll put all that information, if you need me on zoom that's going to be a different price, but if you want it, if you're in the area and you want a private lesson with me, either here in Marietta or in Atlanta, contact me it's 200 an hour and contact me and I can meet you here in Marietta or in Atlanta and we'll talk with Cindy, we'll work it all out, so that's going to be offered again soon, do you do your private lessons? I do private lessons too, so yeah, but she's a great teacher, so is she, so check it out you guys and even if even if you're not really interested in yoga, this is a literal school so it's not just yoga that's offered, you do, Stephanie just got rapy attuned, there's all sorts of different stuff you can do with Cindy on zoom, some are on zoom, some are off the zoom, so just check it out, I showed them the watermelon house next door if they want to get airbnb to stay, your bed's a little iffy but hey, it's okay I slept with some interesting guns in India, my first trip to India there was bed bugs and there was nothing we could do about it, so it's all part of it, it's all part of the initiative's path right, so make sure you check it out guys, I'm so grateful that Cindy was willing to practice this morning yeah, so I was telling her you got like a genuine, you didn't get an instagram worthy ashtanga you got like a like a genuine practice there, so yeah, you've got a beautiful practice but that's the thing, I mean I've said that before my first trip to yoga or yoga, my first trip to India that taught me something, I was like oh when I saw the famous teachers and I was like that's why you don't put back bendy videos up on youtube, I see, I see you, so we all have places we struggle, that's the human body, that's the beautiful thing about the body and as I've said on my, my, I think, I think you probably agree pretty yoga is boring, yeah pretty boring, you can see that anyway right, yeah, as a jerk to Suley does it better, so ugly yoga is what's fascinating, but Cindy's got a very powerful practice, so, so all right thank you so much Cindy, thank you guys for watching, check Cindy out, she'll be on the channel soon, so check her out guys, bye