Divine Heart Opening Flow

So namaste, namaskaram, so welcome to our practice today. So as before we begin, I have a strap here, we'll be using a strap later on in the practice. So having it off to the side, having it ready for yourself so that we can moving into this radiant opening of the heart. But yet we're going to stay nice and grounded, very connected towards the earth, very low to the ground today. So as we begin, I'm going to start in the art of verasana, so coming on to the shins, lengthening the spine, and just allow the eyes to soften, feeling the internal gaze as it awakens.

Just take a moment here as you pause, as you settle, and as the hands draw up through the body, feeling them cross, feeling that lifting up out of the earth, rising to the heavens, and then softly let the arms open out to the side, elbows soft, heart is lifted. And from the side, bringing the arms out in front, right hand drawing in left on top, and then draw back to the heart, and feel then rising up to the heavens, softly opening out to the side, and just continue now, bringing the arms around in front, left over right, drawing that energy, that life force back to the heart, and then from the heart, feel as it lifts upwards, opening out, just cascading softly down as you bring it around, and we just continue, coming together here in this moving meditation. We enter into the flow of our practice, the flow of the breath, this divine current of life flowing throughout. And as you feel the arms opening, that radiance of the sun, that opening of the heart, feel this offering. As we come into the heart center today, through our practice here, connecting into that flow of life, that connection, that is the heart that connects us, it's the heart that draws us closer together, drawing us closer to the one, to the source, whatever that is for you, whatever you call upon, right, and here, just feeling the breath, that wave of life flowing throughout, soft, like the beat of the heart, like a gentle wave or a gentle breeze flowing, feeling that radiance of the divine.

So as we're here together in the flow, as we are always in the flow, breathing in, we're going to offer out the sound of Aum, feel that opening as we offer out, coming together as one. So as the arms crossed, rising, inhale, Aum, and just pause with the arms expanded, heart lifted, feel this offering of your practice, this offering of your heart through your sadhana, as you draw back into the center, softly allowing the eyes just to open, as we come forward onto all fours, coming in to our table, breathing here, as you take a moment, hips right over the knees, now just walk the hands out, coming down, heart towards the earth, into Anahatasana. Again, as you come down, resting onto the forehead, feel the back of the heart, inhale, slightly lift, and in the front of the heart, exhale, bowing to the earth, inhale, feel that gentle rise, and exhaling, soften, moving deeper, inhale, and exhaling, let your body slide forward onto the belly, hands by the ribs, tenth of fingers, inhale, feeling that rising Abu Jangasana, and exhaling, coming down to the earth. Take your right arm, extend it straight out to the right, shoulder and wrist in one line, and as you turn your gaze over to the left, bend the left knee, and let your body roll over to the right, and just pause a moment, let your head be heavy, as if you were listening to the earth, noticing how the shoulder feels, how the body feels, letting yourself let go. As you roll now, back onto the belly, hands by the ribs, tenth of fingers, inhale, Abu Jangasana, feel that rising, exhaling down to the earth, take your left arm, extend it straight out, so wrist in line with the shoulder, follow that energy as you turn your gaze over to the right, bending the right knee, and then allowing yourself, rolling over to the left, and again, head is heavy, listen to the earth, let yourself feel the pulse of the divine, the flow of the great Shakti Ma, letting yourself, breathing in here, as you roll back onto the belly, hands by the ribs, tenth of fingers, feel that rising, Abu Jangasana, exhaling down to the earth, press the hands in either high or low, so cobra or up dog rising, and then drawing it up and back into down dog, and just breathing here, take a deep inhale through the nose, open the mouth, and let it out, and just feel that simple wave, right, you'll feel the rounding of the back, exhale heart melting towards the earth, just like in Anahatasana, so letting the breath and the spine feel like a gentle wave, so as we flow together today, letting yourself feel that current, the spine, the breath soft, this moving meditation into the flow, into that divine current here, so big exhale, letting it go, so as you bring your feet together, inhale, send the right leg, let it rise out and back, extending to the heavens, as you coil in, step the right foot forward between your hands, lower your left knee down onto the earth, and as the arms come out in front, bring your right arm on the bottom, left arm on top, take eagle arms, and then root down, climb up the spine, feel that opening to the heavens, let the hands release down to the inside, let your left shin turn now, parallel to the earth, and as you take your hands to the back of the mat, plant the left hand, straighten the right leg, and then sweep your right arm along the horizon, opening the heart, and as you come back forward, right arm will shift onto the bottom, left arm on top, adjust the back leg, in breath, climbing up towards the heavens, and exhale down to the inside, left shin will turn, move across the earth, plant the left hand, sweep the right arm along, now we have this, letting yourself just feel the body, feel the breath flowing, there's a gentle wave, like a gentle current, right arm on the bottom, shift back to the front, and then feel eagle arms as you rise up, hands down to the inside, so this time taking it through a mandala, plant the left hand, right arm along the horizon, and circle that right arm, opening the heart up, as the right arm comes around, gather that energy, plant your right hand at the back of the mat, pull the left knee in, send the left foot out and back into down dog split, freeing the hip, and then stepping the left foot forward between your hands, sweeping the arms out, rising, coming up, high lunge, and then let that opening, that radiance of the breath fill the room, come around as we begin, cross the arms over the heart, rising, and then opening out, pause here, take a moment, just shining from within, and then releasing down to the earth, stepping the left foot back, feel that danda here and plank, lengthening out, and the knees coming down to the earth, backing the hips up, but lock the hands out, and letting the heart come down to the earth, anha-hatasana, so again, really allowing yourself to go deep into this opening of the heart, just this first cycle, let your body slide forward onto the belly, hands by the ribs, tent the fingers, feel this rising to bhujangasana, and then exhale, everything flowing like a wave, like a soft breeze connecting us to that deep current, inhale cobra or up dog, and exhaling, coiling up and in, drawing back into down dog, so feet together, right leg, inhale, let it rise, so now that we have this moving meditation, let us flow together, here as one, left knee on the earth, right arm on the bottom, left on top, gather that energy, feel as you rising up and back, hands release down to the inside, left shin turns, as you move across the earth, right arm sweeps out, lengthening the side, gathering the energy, come back along the horizon, right arm on the bottom, left arm on top, feel that rising, and then soften, as you release, move across the earth, right arm extending, lengthen out, and again, last time here, come to the back of the mat, right arm on the bottom, left on top, climbing up the spine, and then as you release down, left shin turns, plant that left hand and take the right arm along the horizon, and as you do, roll the heart up, feel as you shine to the heavens, opening all the way around, right hand comes back to the front of the mat, pull the left knee in, send the left foot out and back, down dog, split, and then step the left foot forward between your hands, keep the back heel lifted, rise up, high crescent, and again, opening out, that opening meditation, expanding from within, from the heart, gathering the breath, around in front, drawing back, rising, and then take a moment, pausing here, shining to the heavens, hands releasing down.

Now this time, as you step back into plank, knees down, straight legs, if you'd like, anahatasana, otherwise, half or full chaturanga all the way, with control to the belly, hands by the ribs, tent the fingers, feel that rise, bhujangasana, and exhaling to the earth. Your choice, high or low, up dog or cobra, rising, and drawing it back into down dog. Just breathing here in this moment, together as one. So we're going to take the same cycle now, all the way around, starting with the left leg. So let the left leg, in breath, let it rise, and now that you have this, let yourself tune into that feeling body, that sensing body, the sensation of being in the flow, right knee to the earth, left arm on the bottom, right on top, as you take eagle arms, rise up and back, hands down, right shin turns, and letting yourself flow, move across the earth, plant the right hand, left arm extending, as you come back forward, left arm on the bottom, gather the energy, rising up, eagle arms in this low crescent mode, down to the earth, right shin turns, softly flowing to the back.

And now one more cycle, coming forward, left arm on the bottom, root down, root in the earth, and then rise up, lifting high, and as you come down, right shin turns, now making that full circle, plant the right hand, left hand along the horizon, and then roll the heart up, shining to the heavens, feel that space all around, as the left arm circles around to the back, pull the right knee in, send the right foot out and back, down dog split, and extending up and out, right foot steps forward between your hands, keep the back lifted, actively rising up, out of the earth, let the arms open out, soft, gather the breath, bringing around in front, and then drawing to the heart, let it lift up, and expand, read it out, take a moment, pause again, right here, feel that fullness of your practice opening from within, hands releasing down to the earth, right foot stepping back to plank, pausing, activate, and now countering all that with anahatasana on the backside, so knees come down, hands walk out, heart to the earth, letting yourself just pause a moment and breathing here, side forward on to the belly, feel that wave, hands by the ribs, tent the fingers, bhujangasana, and as you exhale, releasing down, press and rise, take up dog or cobra, high or low, lifting up, and then drawing it back into down dog, so completing all the way around, feet together, left leg inhaled to the sky, coiling in, left foot steps forward, knee to the earth, left arm on the bottom and letting it flow, rising, so you can feel the wave of the breath, an offering of your heart, hands down to the inside, right shin turns, as you move across the earth, take the left arm and extend out, as you come back forward, and again, every breath, soft, every movement into that deeper flow, that deeper awakening, to that divine opening, hands down to the inside, right shin turns, planting the right hand, left arm along the horizon, extend, and as you come back forward, left on the bottom, feel that rising up, and down to the inside, and now taking that full circle, right hand plants, left arm opening out, circle it around, shining the heart, opening to the heavens, as you come around back to the front, pull the right knee in, send the right foot out and back, down dog, split, and then right foot steps forward between your hands, arms rising, body lifted, anjana yasana, high crescent, circle that opening out, shining, and then drawing it around in front, gathering the breath, pull into the heart, rising up, and then let it fully open, here pause, drinking the breath, like radiance from heaven, hands released down to the earth, right foot steps back, feel plank first, and again, either anahatasana or the chaturanga, or full, will come all the way down to the belly, hands by the ribs, tend the fingers, feel that rising bhujangasana, exhale, laying down, take a moment, hands coming out, making a little pillow, and just bowing your head, and just notice, right, as we begin to awaken at the base of the spine, feel that rising of the heart energy, from the root, from the earth, lifting us up, as we lift, coming back onto our forearms, elbows under the shoulders, take your left hand across, and then bend the right knee, and take the right hand back, drawing the right foot down, and if you can, pivot on the palm, tuck the toes under, inhale, gaze to the right, look back, and as you draw the heart forward, draw that right foot in, breathing into the quad, and then allowing to release, forearms on the ground, take your right hand across, bend your left knee, take the left hand back, draw the foot down, bringing the heart forward, press the right forearm in, lift the heart, and then inhale, softening, and then draw the foot in, bring the heart forward, exhale, and then letting go, and again, pause a moment, hands can make a little pillow, resting the forehead down, and if you feel any tension through the lower back, let the hips gently sway, so we're going to set up for bow, coming into Dhanurasana, so bending down both knees, take the hands back, tops of the feet, maybe you're feeling a little bit more open, hands to the inside of the feet, and as you now kick up, starting to kick back, feel that rise, and slowly releasing down to the earth, please make a little pillow, and resting here, big inhale, and exhale, let it go, so hands coming by your side, pressing yourself back into child's pose, and then tucking the chin in around the spine, lift up onto the hands and knees, as you come up, drop the belly, lift the head, and then curl the toes under, send the hips back, but feel the sacrum rise, like a wave lifting us up out of the earth, breathing in, and again, see if you can feel that little pulsation, the back of the heart rounds, and then the front of the heart bows to the earth, so the breath throughout this practice moving like a gentle wave, a soft breeze, so feet coming together, press the earth away, inhale the right leg, let it rise out and back, as you coil in, draw the right knee forward towards the right wrist, turning the right shin onto the earth, and as you walk the hands in, taking your right hand and just placing it upon the heart, from the heart, feel that opening out in front of you, out to the right, coming around behind you, and as you do, bend your left knee, take your right hand to the left foot, and then kick the foot back, shine the heart, let it lift, and then lead with the heart, drawing the left foot in as you come forward towards the earth, so this wave from earth to heaven, inhale rounding the spine, tuck the chin in, kick the left foot back, and then shining the heart up, exhale, lead with the heart, coming down towards the earth, one more cycle in this flowing pigeon, inhale as you rise, and as you exhale, lead with the heart, softly coming down, as you release the left toes, curl the back toes under, walk the hands in, feel the body rising, and then send that right foot out and back, coming into plank, heels together, feet coming over to the left side, and as you do, lower the left hip down, picking the right knee up, placing the right ball of the foot right behind the left thigh, and then take that right hand across the earth, feel as you rise up, and as you're reaching up and over, let the right arm dangle, and now lifting it back up and over, coming in, down dog split, set the right foot forward between your hands, lower the left knee down, sweep the arms out, rising up, and then circling the arms, opening it out, hands come around into the heart center, gather into prayer this time, and then twisting over to the right, take left elbow across, keeping that activation of the left forearm, curl the right toes under, press in and lift the left knee up, breathing here, gazing down, or look up, as you sweep your arms out, rising now, up high, crescent, lift up, and then exhale, opening it up, warrior two, sit a little deeper in your vitre two, turn the right palm up, inhale, reverse, pause, vitre two, and as you exhale, cartwheel your arms down to the earth, lower the left knee, straighten the right leg, and now here, this time, instead of folding forward first, we're going to come into this Ardavarasana, so bringing your left foot right by the left hip, if you need a little towel or blanket, you can place it under the right hip here, press into the earth, lengthening, and then bring the heart forward, and then lengthen the spine a little more, lead with the heart as you fall, and then gently roll the body up, and so as we practice this, some of you, this might be your edge, some of you are going to come down onto the forearms, and again, this might be it, breathing here, and then some of you are going to take it a little bit more, getting deeper into the left quad, and deeper into the psoas, laying down onto the earth, and this might be it here, or now some are going to feel that rise of bridge of Setu Bandhasan, lengthen the right knee, plant the right foot, press into the earth, and lift the hips, lifting the heart rising, and then softly lowering, and again, just like a wave, the breath fluid, the heart in that divine pulse, that divine current, lifting the hips, and exhaling, one more in this wave, in this flowing Anahatasana, as it comes down, extend the right leg back out, press in as you come up, and then as you moving forward, keeping the left knee on the ground, sink the hips down towards that right heel, and this time, let the right knee come beyond that right ankle, arms come out in front, and as you climb up, right wrist on top, left on the bottom, tuck the chin in, bring your arms behind your head, as you take reverse prayer, and then lift it up, go back, way back, and then opening out, hands releasing down to the earth, bringing your right knee now to meet the left knee, hands will walk across the earth, coming down in Anahatasana, and again, at each time, find that pulse, back of the heart rising, the front of the heart offering, bowing to the earth, inhaling, and exhale, as you slide forward onto the belly, hands by the ribs, and the fingers inhale, bhujangasana, feel it rising, and exhaling down, let the hands make a little pillow, take a moment just for you, resting your third eye down to the earth, letting go, now drawing your hands back by your ribs, press rise, up dog or cobra high or low, and drawing back into down dog, and again, feel that wave, that pulsation in your down dog, letting it flow through you, and so feet together, left leg, inhale, feel that rising up and back, draw the left knee towards the left wrist, turning the shin onto the earth, and as you walk the hands in, feel the heart rising, shining the heart, and then taking your left hand to your heart center, feel your intention, draw mantra, let that intention be offered out in front, offered to the world around, and as you bend the right knee, reaching back, take hold of the right foot, kick the foot in, and use your right hand, press up, shining the heart, leading with the heart as you come forward, bowing towards the earth, tuck the chin in, round the spine, feel the heart rising, as you lead with the heart, exhale, drawing down, once more, let the wave of the breath draw you deeper in, and as you lead with the heart, releasing the right foot, walk the hands in, feel the heart rising, curl the right toes under, send the left foot back into plank, and as you do, heels coming together, let the heels drop over to the right and let the right hip come down, and picking up the left knee, place the left ball of the foot behind the right thigh, take your left hand across the earth, and then feel rising up, that wave lifting us up and over, sideways, open, top arm dangling here, and then as you bring it up and over, down dog split, set the left foot forward between your hands, lower the right knee down, and then sweep it out, rising up, and as the arms open out, gathering the breath, drawing it around, hands into prayer at the heart, and then taking your right elbow across left knee, so feeling grounded first here, then as you press in, curl the back toes under, really activate, from the heart, sweep the arms out, rising up, high crescent, and then opening it up, warrior two, left palm turns up, feel that wave as the breath rises, pars vavira two, exhaling down to the earth, lowering the right knee, straightening the left leg, and as you do, sit up, and then walk the hands back, so right foot right alongside, and again, if you feel you're leaning, you could use your left hand to press, or place a towel underneath, and we'll add a little forward fold, so coming forward, leading with the heart, and then bowing, and then walking the hands in, lifting up, and then we'll take it back, so again, maybe you stay here, heart lifted, maybe you come down onto the forearms, resting here, over time, maybe taking it all the way down onto your back, and then coming into that flowing bridge, bend the left knee, plant the left foot, press into the earth, inhale, lifting the hips high, and then exhale, lowering down, two more, inhale, feel that rising, and softening, once more, pressing, rising up, and then as you release down, extend the left leg out, press into the earth, feel your body rising up, and as you come forward into your lunge in this time, and again, as you sink down, left knee be on the ankle, so we can get into that, quad into the psoas, arms sweep out, left wrist on top, reverse prayer, tuck the chin in first, bring the arms behind your head, and then climbing up, lifting up, go back, and then opening out, releasing down, bring your left knee to meet the right knee, walking the hands out, anahatasana, heart towards the earth, and you may notice now, as you bow, maybe resting to the chin, opening the throat, opening the heart, and then sliding forward, hands by the ribs, tent the fingers, feel that we rise into bhujangasana, exhaling down to the earth, take a moment, hands again, make a little pillow, and then resting down onto the earth, so breathing here, take a deep inhale through the nose, and then open the mouth, hands coming back by the ribs, rising cobra, or up dog, shining the heart, and then drawing it up and back into down dog. So feet together, right leg, inhale, let it rise, come just completely now, right knee towards the right wrist, turning the right shin onto the earth, and as you know, walking in, feel the heart rising in this time, just bringing that right foot a little closer, so taking the right arm, this time, let it open out to the side, come around behind you, and if it's there, right hand reaching the right foot, pressing, lifting the heart, and now, leaving with the heart, coming down towards the earth, let the hand go, releasing, walk the hands, and roll the body up, sitting to the right hip, turning to the left side of the mat, and bring your right foot into your inner left thigh, and now, arms open out like wings, with your left hand reaching it out, coming down, and like the rising moon, take the right arm up, reaching over, rolling the heart up, and exhale, soften to the earth, inhale, roll the heart up, and exhale, soften, as you feel that wave, lifting you back up, right hand to the front, left arm along the horizon, sweep out, circling it all the way around, bringing your left hand down to the front, pull the right knee in, send the right foot out and back, down dog, split, free up, and now, draw the right knee in, towards the right wrist, turning the shin onto the earth, so as you walk the hands, we're in, we're going to take hold of our strap, so here, setting up, shining the heart forward, taking your strap, and as you turn to the left, look back, you can bring your right hand into the center line, you can bend your left knee and look back at the foot, right, put the strap around your foot, right, and you'll have this nice opening for the shoulder, and this might be it for some, for some, bring your right hand by your right hip, turning the heart back forward, bring your left elbow into the ribs, and then from there, take your left elbow out and up, and then shining that radiance of the heart to the heavens, and as you let the strap slide through the hand, releasing, curling the back toes under, and then sending your right foot out and back into down dog, and just take a moment, pause, so feet together, left leg inhaled to the sky, left knee drawing in towards the left wrist, turning the shin onto the earth, so left foot pulls in towards the body, this first cycle, walk the hands in, left arm opening out, comes around, reaching to the left foot, press in, lift up, and then leading with the heart as you come down, roll the body up, releasing the left hand, and then sitting to the left, bring your left foot to your inner right thigh, turn towards the side, open out like wings, right arm reaching out and down to the inside, left arm coming up and over, and breathing, and finding that simple pulse, that simple way of exhale, gazing down, inhale, rolling the heart up, exhaling, and inhale, now as the left arm lifts you rising up, plant the left hand, like we began right arm along the horizon, lifting the right hip, circling it all the way around, now as the right arm comes around, back to the front, pull the left knee in, sending it out and back, down dog, and then join the left knee towards the left wrist, turning the shin onto the earth, and again setting up, so as you walk the hands in, taking your lovely assistant, your strap today, bringing your left hand into the center, this is going to help as you turn to the right, bend the right knee, look back at the right foot, and again it's a little sweaty, so it's always nice to use the strap using support, and then bringing the left hand by your side, press back, drawing the elbow in, out, up, and then rising, and then softly as you let it go, releasing the back foot and then curling the toes under, sending the foot out and back, coming into down dog, lowering down onto the knees, coming down into child's pose, and pausing as you surrender, let go, breathing here, letting go, bowing down to the earth, as you take a deep inhale through the nose, open the mouth, and as you sit back on your heels, walk the hands back, roll the body up, and just take a moment like we began, feeling the heart lifted, this moment here just for you, feeling the flow of your practice, the flow of that heart radiating. The eyes softly opening, sit off to the side, bring your legs around and front, making sure sit bones are grounded, feet are flexed, nice and active, inhale as you lift up, and then hinging from the hips, folding, inhale lengthening, draw the heart forward, exhale and bow, and now this time, instead of just keep reaching for the feet, keep drawing for something, let yourself really let go, let the hands release, palms face up, let the toes relax, you can even let your head be heavy, feeling that rounding of the back, and just bowing towards the earth, forward folds are a great way to really just quiet the mind, a beautiful way of letting yourself surrender and let go, not trying to reach for something, so gently now, as you roll the body up, sweeping the legs around as you come rolling down onto your back, and as you take a moment resting down onto the earth, let the knees bend, plant the feet, so we're going to feel this flowing bridge, again that will take us into urdvadhanurasana, so as you lift the hips, lifting the arms, feel the rising, that gentle wave, exhale, so everything soft, yet moving deeper, everything fluid, allowing you to open further, so not clinging, not holding, but allowing to really awaken and move deep within, now this time as it comes up, hands by your ears, pressing to the crown of the head, and feel that lifting up and out, and then softly pulling the body down, coming to the earth, pause a moment, one hand on the heart, one hand onto the belly, just breathing in, feel the beat of your heart and the flow of the breath, that divine current of life, and as the arms release, opening out to the side, drawing the knees in, letting the knees drop over to the right, gazing to the left, and with your right hand, you can place it on top of the left thigh, drawing yourself a little deeper into the twist, right hand releases, rolling back onto your back, and then knees rolling over to the left, gazing over to the right, and then with your left hand bringing it on top of the right knee, your thigh, and just drawing yourself a little deeper, and as you come back up center, hug the knees in, rounding the spine, bring your nose towards your knees, just like a little ball, releasing the sacrum, and then allowing your legs to extend out onto the earth, and allowing yourself to let go, and just surrender now, releasing down, allowing just to be softness of the breath, that it wash over you like a wave, not clinging, not holding on, just feeling that current of the heart, that divine pulse of life that connects us, that unites us, surrendering into that endless flow. Okay. Thank you very much.

So my friends, take a deep inhale and exhaling completely, start to bring movement and awareness to the body. If you feel like staying longer, feel free to just rest, surrender. Otherwise, draw your knees in, rolling off to your right. This time, like we began, you roll the body up, pulling the knees in, coming back, sitting onto the heels, let the hands rest in your lap, and just feel the radiance of the breath, that divine flow of life. You'll even feel that gentle sway of the body, right?

As we felt that fluidity of the spine, the current of life, that soft, deep awakening. We'll offer the sound of Aum, like we began, let the arms cross, drawing the hands up. As it reaches the heavens, we'll open out as we offer the sound of Aum, Aum, Aum, Aum. Feel that offering the divine oneness here together, as you draw back around into the heart honoring that divine teacher within, Satguru. Namaste.