Radiant Heart

Namaste. Namaskar. So today's practice coming into what I call the radiant heart and we're focusing right here at the heart center. Beautiful place. I love to really feel the flow of the heart, the beat of the heart where it connects us, it unites us. So beautiful practice to really feel the flow of the heart energy. So letting the hands come to the heart, bringing your right hand on the heart and the left hand on top and allow the eyes to soften and take a moment just to feel the beat of your heart. Notice maybe you've been racing around with family, kids, pets, whatever it is, and you can feel that big pulse of life. Or you may have just woken up and just notice how your heart feels. Notice how the breath flows. Whether it's fast or slow, just allowing it to be. Let yourself just hear within this moment. From the heart, let your hands start to expand out in front of you. Let the arms begin to part like a flower opening, radiate out. Let the arms circle around behind you, circling at the wrist and come back through the center, through the heart and let it open out. Feel that radiance of life. Just continue in this moving meditation. We enter into the flow. You'll even notice as you open out, the body comes forward. And as you draw back, you rock back, leaning as if you were bamboo in a gentle breeze, or if you were floating on a soft wave. Just letting yourself let go, really coming into the flow, the softness, that radiance of being. So as we're here in the flow, in this rhythm of our practice, our sadhana, place of devotion, we're going to offer together the sound of Aum. So feel that in breath as the arms come forward. What chant is they open? Aum. Just let the arms extend, just pause. Feel the heart lifted to the heavens. And as you draw back to the center, honor this moment here together, the eyes just softly open. You come onto all fours now, coming into this tabletop, wrist in line with shoulders, knees in line with the hips. And as you inhale, drop the belly, lifting the head. And as you exhale, tuck the chin in and just round the spine. Press the earth away. And as we begin to move together, inhale, drop the belly, lifting the head. Exhale, tuck the chin around. Notice how the spine feels. As we're moving into the radiant heart, as we move into this heart rising, I like to call heart risings instead of backbends, because we're rising the energetic heart field. We're not bending our back. We're opening the heart. So let yourself begin to notice, witness, allowing just to feel. It's time as you come, drop the belly, lift the head, walk your hands out, keeping the heart open as you expand into Anahatasana, neither resting to the forehead, maybe feeling a little stiff this morning. We're coming onto the chin. We spend so much time really rounding of the back, right? Sitting on our laptops, sitting on our smartphones. And we often feel very uncomfortable in opening of our heart, but so important in our life, so important for us to do every day to open our heart. From here, let the body gaze forward as you slide like a snake coming on to the earth. Hands by your ribs, tent the fingers, roll the shoulders down, and as you inhale, feel that rise in Bhujangasana. Exhale to the earth. Inhale, feel the heart rising, Bhujangasana, lifting high, and exhale down. Your choice now. Taking one more, Bhujangasana, or if you like, lifting even higher, coming into up dog, lifting up and out, and then drawing it back into down dog. Let's pause here, take a moment, noticing. So as we come into our down dog, really letting yourself pulsate. Let yourself flow. Let the heels slightly lift, tuck the chin in, and then soften the knees and press back. Let your down dog be full of life, full of that bead of the heart, that radiance of the divine. So as the feet come together now, right leg in breath, let it rise up. Exhale, step the right foot forward, ground your left heel. Padha one, foot pattern, so Virabhadrasana one. Letting the body rise up, lift up, rising from the heart, bringing the hands down at the heart center, right on the heart, left on top. And as you come forward, lift your back heel, extend. So that opening, moving meditation, let it open out, radiate from the heart, hands in a lace, and then drawing the heart up, rising to the heavens, releasing down to the earth, stepping back, and then lowering the knees, backing the hips up, walk the hands out on a hatasana. Let the body slide forward onto the belly, and feeling that rise, bhujangasana, feel like a wave, lifting high. Exhale, down to the earth, pressing rise, your choice. Stay low or go high, cobra or up dog, lifting up, and then drawing it back into down dog, feet together, left leg in breath, let it rise. Exhales you step, softly land, let it lift up, Virra one, rise. And in heaven to the heart, feel as you pull in, lift the back heel, gazing out, let the heart shine in this big offering, opening out, hands will interlace, rising up, and releasing, stepping back, feel the danda first, and then back off. So no chaturanga today, really honoring this practice of the heart energy, letting yourself lead with the heart. Let the heart guide you today in all that you do, right? Hands by the ribs, big breath, feel that wave of life flowing throughout, and releasing. Your choice again, cobra or up dog, big rising and down dog. So feel that undulation of the spot, right? That wave here in down dog. So we're going to take two more cycles, just like that. So letting yourself really come into this practice, letting the heart shine forward. So feet together, right leg in breath, stepping the right foot for ground, the back here first, feel that power lifting up. And as you draw to the heart, come forward, let the heart shine, let it smile today, as you radiate from the center, lifting off, releasing down. So riding not only the wave of the breath, but the wave of the divine. Letting your heart guide you through this practice, you'll slide through onto the belly, big breath, bhujangasana, let it lift, and releasing. Your choice, up dog or cobra, high or low, and drawing it back, down dog. Feet together, left leg in breath, let it rise, step the left foot through. Vira one, in breath, let it lift up.

And then draw heaven to the heart, coming forward, back, your lips shining, yes. Really letting yourself pull through the center, and then opening out. Letting down to the earth, stepping back, heels, the knees, anahatasana, anahata being the fourth chakra, the heart, right? So here, really letting the heart bow to the earth, and then flowing through, cobra, bhujangasana, and exhaling down, rising, high or low, and drawing back. So last cycle, this moving meditation, so feel that wave of the spine, this undulation, here in down dog. And then we'll come in, heels together, right leg, inhale, let it rise, exhale as you step, lift up, yeah. So from the earth, rise, heaven, and then draw heaven to your heart, back heel will lift, let it extend out, opening wide, hands interlaced, and then shine the heart, right? Big breath, taking you up, releasing, stepping back, knees to the earth, walk the hands out, and then slide in forward. And then that big breath, bhujangasana, let yourself feel that wave of life, exhaling down, up dog or cobra, high or low, and drawing it back, feet together, left leg, in breath, coil in as you step, and then root down to rise, right? Big breath, carries you up, coming forward, hands to the heart, and let it open out, inhale, lifting, shining your heart like a light, and releasing, and stepping back, knees to the earth, back the hips up, anahatasana, and then slide through, take a moment, because you feel this big heart rising, bhujangasana, and coming down to the earth, and just pause, let the hands either make a little pillow, hands come out in prayer, and just bowing to the earth, and just bowing down, letting go, and you can feel the beat of the heart as it connects to the earth, that divine Shakti Ma. So as you bring your hands by your side, pressing yourself back into child's pose, and then roll the body up, sitting onto the heels, just like we began.

Now if you need to double roll the mat, or you need a blanket, placing it underneath the knees, and then lifting up onto your knees, and again, feeling any pressure, you can always curl the toes under if you're leaning back too far, and just feeling now here, hands coming back at the heart, right, and just close the eyes a moment. What is that intention? What are you calling into your life? Where are you sending your heart energy to? And again, that opening movement, let the hands expand out in front, opening wide, circle it around through the center, feel that radiance of life as it opens. One more time, and this time as the hands come around, coming to the sacrum, either fingertips facing up or down, depending on your wrist, lift the heart, and just pause here, hands at the sacrum, support the lower back, let it lift up, and any neck issues, keep the chin in, no neck issues, you can let the head go, you can even let it sway right and left, and then press down, root down to rise up, coming back onto the heels, and just pause. If there's any knee issues, you can come seated, but just let yourself feel, witnessing that flow of the divine, the beat of the heart, that radiance of the heart that connects us to the divine oneness. So as we come forward onto all fours, drop the belly, lift the head, curl the toes under, and send the hips up and back, rising into down dog. And again, feel that wave, lift the heels, soften the knees, and just press back, this movement so good for our spine, right, to feel the flow of life, not just holding our down dog or restricting it, but letting our down dogs be freed, be liberated, liberating our down dog. So feet together, right leg inhale, let it rise to the hands, exhale, step the right foot forward between your hands, just one wave here, let the body lift up, high crescent, anjanaasana, so the back heel lifted, and now let the arms open out, elbows are soft, take a moment, feel that radiance of life here, hands come around, drawing to the heart, and then take a twist to the right, press your left elbow in, lengthen the spine, feel that in breath, and let it feel that pulse, a little undulation, so you lengthen and then twist, as a gazing down if it helps, and then letting the heart rise towards the heavens. In breath, we carry you up, high crescent, and exhale, opening out, warrior two, back heel, pivots, turns, gazing out, turn the right palm up, inhale now, reverse, paras, vivira two, and as you exhale, right forearm to the thigh, left arm coming up, but let this movement, big movement, circle the left arm down, let that right arm follow, rising up, inhale, reverse, exhale, right forearm to the thigh, left arm and just follow it, right, a flow of life, circling throughout, inhale, and exhaling, pause the moment here, and then circle it around, in breath to lift, vivira two, cartwheel down to the earth, lower the left knee, ha, straighten the right leg, feel the length here, and then bowing over, arda hanuman. Now as you come back forward, bringing your hands to your hips, bending the right knee, and then rise up, so we want to have the left knee in line with the hip, in line with the shoulders, heart lifted, if you need to, if you feel a little wobbly, curl the back toes under, take your left hand to the sacrum, right arm, let it lift up, and reach back, go back, let the body come up, take two more, on the third cycle, we'll let the left hand come down to the heel, letting that wave rise, letting the breath carry you, on this time, lift up, and if there's any lower back issues, keep your left hand to support, no issues, left hand down to the heel, left hand down to the heel, and then rise up, releasing to the earth, and then bringing your right knee to meet the left, walk the hands out, heart to the earth, anahatasana, and then letting the body slide to the belly, bhujangasana, feel that wave as you rise, and exhale down, your choice cobra or up dog, high or low, lifting up out of the earth, rise into the heavens, and drawing it back into down dog, so feet together, left leg, big in breath, let it rise, exhale, set the left foot forward, high crescent, inhale, rise up, and then as you open, soft, feel that radiance of life, like you're holding the sun, letting it shine from the center, arms coming around into the heart, and twisting to the left, take right oboe across, and then lengthen, and then twist, and so you can gaze down, there's a softening, and then feel from the back heel, lifting, exhale, soften, inhale, a little deeper, and then rise back up, high crescent, let it open up, warrior two, back heel pivots down, left palm turns up, inhale, reverse, as you exhale, left form to the thigh, let the right arm come up, circle the right arm, and just follow it, let it lift you, inhale, left arm rising, exhale, left form to the thigh, right arm flowing, inhale, rise, and this next cycle, pause, exhales, parsvokonasana, extended side angle, and let the right arm circle around, rise up, Viratu, and then softly down to the earth, lower the right knee, straighten the left leg, lengthen, and then bowing over, as you lift back up, pull the left heel in, hands to the hips, and rising up, so again, backing up, not sinking forward, right knee in line with the hip, hip line with the shoulder, lower right hand to the sacrum, and then let the left arm lift up, and let yourself rise each time, feel that offering of the heart, let it lift up, and this time, as we reach up and back, right hand will come to the heel, left arm extending, and then rising up, hands to the earth, left knee will meet the right knee, anahatasana, heart towards the earth, bowing to the divine, and sliding forward, hands by the ribs, again, right that way, big breath, bhujangasana, inhale, exhaling down, take a moment, hands either pillow or prayer, and just pause, feel the softness, feel the beat of the heart here, again, so the hands come by your side, pressing back into child pose, walk the hands back, roll the body up, and then lifting up onto the knees, again, if you need to double roll the mat or a blanket or toes curled under, let the hands come to the heart here, and so before coming in, ustrasana, camel, connect to your intention, maybe your mantra that you've set forth, what it is that speaks to your heart today, and feel that as you're offering here, let the arms extend out, let it opening up, bringing the hands around to the sacrum, guiding the heart up, and if there's any lower back issues, keep the hands here for support, or taking the hands down to the heels, breathing in, heart lifted, let that radiance of light shine as we offer here the sound of all inhale, um, hands coming to the sacrum, lifting up, and as we sit back, just allow this moment here here, just to receive, the hands resting at the heart, just letting yourself pause, let the intention fill every cell of your being, and as the eyes just softly open, coming onto your seat, and taking the legs out, you can show the sit bones are grounded, feet are flexed, inhale as you're lifting up, and as you exhale, forward fold, take hold, inhale, lengthen, draw the heart forward, and as you exhale, lead with the heart fold, and now pause here, so without holding the feet, let this forward fold be one of letting go, let the hands release down, palms face up, as an offering, let the toes relax, and then let your head be heavy, bowing down towards the divine, and this moment here just to be, not about reaching for something, not about trying to grab, but letting go, fully surrendered, as you slowly rise coming up, breathing, as you draw your knees in, we're going to roll down onto our back, and just pause a moment, just setting up, so we're going to come in for shoulder stand, it's a beautiful way to really let the spine release after we've worked a lot of energy at the base of the spine, so draw the knees in, give yourself a big hug, and even that there can be enough really to like feel the release at the sacrum, and then begin to rock a little forward and back, up and down, massage the spine, and then taking your legs up over your head, and before coming up, interlace your fingers, coming into halasana, and then bring your hands to the sacrum, take one leg up, support, and press through the balls of the feet, rising up, and for shoulder stand, you can close your eyes, feel the gaze within, and just letting yourself just pause here, stay for a few more breaths, and then taking your legs back down, hands to the earth, softly roll the body out, and then bringing your arms just tight alongside the body, legs extend, reach down and lift the heart up, and then rest back onto the crown of the head, opening at the heart, the throat, and then surrendering down as you melt into the earth, and just letting go in here today as we close, bring one hand onto the heart, and just one hand onto the belly, just feel the flow of the breath and the beat of the heart, the breath that guides us and the heart that opens us to life, opens to the divine flow, as you surrender down.

As you take a deep inhale, my friends, exhale completely, just drinking the breath in, let it fill the body, as you gently bring movement, rolling to your right, and then taking your time as you press yourself up, rising to seated, bringing your right hand on the heart and the left hand on top, and just pause as you listen within, and feel the radiance of the heart, let it guide you today in all that you do, as we again offer enclosing sound of Aum, let the arms extend out in front in breath, and this time we chant as they open, Aum. As you draw back to the center honoring that God, God is within, Satguru, and as the eyes open, letting the heart shine smiling today, namaste.