Intuitive Wisdom

Welcome friends. Let's begin in child's pose today. Go ahead and come towards the back half of your mat. Stretch your arms out in front of you and rest your forehead on the earth. If it does not touch the Earth comfortably, you could put a block under your head, stimulating your third eye center, right, between your eyebrows.

Just feel this part of you connect and take a deep breath in through your nose. Sayya out your mouth, let it go. And just as you pause here, as you breathe a little slower, start to recognize any extraneous thought patterns, any mental clutter. And just imagine that that center of your forehead could open up and All those thoughts could just dump down, down into the soil of the earth, releasing as you exhale. I'm just feeling a mental purge here.

Let's take one more slow deep breath. And then gently roll yourself up and find a comfortable seat in Barasana. You can sit on your heels or you can sit on a block, right, between your heels. And we'll do one round of kapala tea breath. Kapalabhati is a pranayama that is known as skull shining breath.

So it's a very clearing and cleansing breath, and we're here to again sort of purify the mind so that we can see clearly So it looks like this. It's a pumping of the abdomen of forceful exhale. The inhale is soft and almost non existent. So like this, and we'll go for 10. So begin ten, nine, eight, keep going, seven, six, five, four, three, skull shining breath, clear it out.

Last two, keep going. One, hold the breath out. Take a deep breath in, fill up, fill up, and a long exhale, let it go. Ah, yay. Let's come on to hands and knees. Spread your fingers nice and wide and just take a few rounds of cat cow getting into your spine.

Good. And you can stay with this or start to add in some hip circles. Feel free to widen your knees. Circular patterns help us shift our energy. It's like stirring up a big pot of soup, mixing up all the ingredients maybe coming all the way back to child's pose, if that feels good, maybe coming all the way into a high cobra. If that feels good, let's go the other direction. And just feel yourself unwinding and unraveling continuously releasing through this practice.

Physically and mentally. One more breath. Let's make our way to downward facing dog, tuck your toes, press your hips up and Baffa. Take a few petals of your feet. Maybe feel that downward mental purge releasing, let the head be heavy.

And then pause here for one more breath. And on your next inhale, travel in the plank pose, pause there for a couple of breaths, knees up or down. Feel free to tweak the wrist slightly. And also feel free to close the eyes. So we are definitely tuning into our thought patterns today.

What's going on in that brain of yours? From here, we're gonna lower down. You can go halfway Chaturanga or knees, chest chin, inhale for cobra or upward facing dog. And then exhale, let's press back downward facing dog. From here, we're gonna crawl the hands to the back of the mat forward fold.

Then then just gently roll up your spine, feeling that heavy, heavy head angle until you get all the way up to standing. And then just let your head sort of bobble on top here. Take a few shoulder rolls. Alright. Let's take a big wide straddle facing the side edge of your mat. Hands can come to your hips here.

Take a big inhale. As you exhale, you're gonna bow down and fold forward. So option one, you might just take our traditional fold here. You could grab your legs, or you could take just an extended down dog and walk your hands forward. Either way, come back to that mental purge and just literally feel this as a brain dump. So the head close to the floor, the thoughts are melting out now through the top of the head, down into the floorboards, down into the soil of the earth.

Let's take one more breath. Good. And then walk your hands Baffa, and you're gonna crawl over to your left foot and face to the side of your mat, pointing your left toes straight back, lower the back knee, crescent lunge, reach your arms all the way up, inhale, steeple mudra, cinch your palms together, everything, but the index fingers, and point up, feel the heart space, lift, and we really wanna focus here on pointing the energy where we want it to go, up, up, up, into the heavens, into the universe so that we can sort of download and filter through what needs to come in. One more breath. Good. And then drop a prayer down to your heart. Take a twist, right elbow wraps over your left thigh.

Couple breaths here. Baffa to that releasing element. From here, you're gonna release your hands inside your left foot. Call them off the right side of your mat there and start to do some hip circles. You can kickstand this right foot behind you a little bit and Again, that circular pattern, just shifting the energy. Also, really nice hip opener getting into the attachments in the pelvis.

Let's go the other direction. This is definitely in my top five favorite moves. Favorite made up yoga move. Good. And then you're gonna just crawl your hands back towards your left foot. Let's Talk the back toes, lift the back knee and crawl back to the side edge of your mat into a wide fold.

So this time, I would like you to grab some part of your legs. Maybe it's the calves, big toes. Draw the shoulders away from the ears, and now just visualize a waterfall, a waterfall of energy from the base of your spine traveling down the middle of your back all the way through the neck, all the way through the crown of the head. And just as this waterfall pours down, you are releasing, you are purifying your thoughts. So what feels stuck? What feels unnecessary? What needs a nice flush of water? One more breath. Alright.

And then come to your fingertips and crawl towards the other side of the mat. Let your right toes point back Linda your back knee come down on the inhale sweep your arms up, finding that crescent moon shape steeple mudra with the hands, squeeze your biceps in, point up, point up, and ask yourself to receive intuitive wisdom. One more breath. Gonna drop a prayer to your heart and twist left elbow over the right thigh, squeeze the belly, squeeze the palm, spin the ribs. Beautiful. Let's release the hands inside the right foot, and we're gonna crawl them over towards the left and start to take those hip circles again.

Again, maybe this left, but sort of kickstands behind you a bit. Really get in there. Some of you might be taking some really big circles here, really leaning back into it. Some of you might just keep it nice and subtle. Yeah. Go the other direction.

Few more. Good. And then let's crawl the hands back towards the right foot. Talk the back toes, lift the knee. We're gonna come back to that wide fold one more time. Take a big inhale half lift and exhale fold back in. Hands will come up to the hips, inhale. We rise all the way up.

And then just wiggle your feet back together. Let's come towards the back of the mat, samasthiti, prayer to the heart, feet together or hip distance. Harness your attention here for a moment. What wants to come in? Into your heart? What do you need to hear?

On the next inhale, take your arms to the sky, reach up. And as you exhale bow and fold forward, inhale halfway lift, exhale fold deeper. Crawl yourself out. Let's go all the way to plank if you want, or you can hold down dog. Take a vinyasa.

Again, optional. Inhale, lift your heart. And exhale, press Baffa, downward facing dog, take your right leg up in the air, bend your knee, open up the hip. Good. Step your right foot all the way forward by your right thumb, crescent lunge this time. Reach your arms straight up.

Keep your back knee lifted. Land here for a breath, root through that right foot. Again, reaching up, opening up, downloading information. And then we're gonna airplane the arms back behind, stay here or take off into warrior three, balancing, looking at one spot on the floor to start. And then one of my favorite things to do here is just pretend you're looking down on what you want, what you need, maybe see yourself living the life that you wanna live, One more breath.

Good. And then just come upright, samasthiti, bring your feet together, harness your attention, take a full breath. Inhale reach your arms out and up and exhale bow forward to fold. Inhale halfway up. Feel free to float back through a vinyasa, step Baffa. Down dog, you choose. Again, just kind of harnessing your inmate wisdom here for your beautiful body.

From down dog, let your left leg rise up. Big inhale, bend the knee, exhale. We're gonna step forward. Crescent lunge, inhale root through that left foot, reach through the arms, feel that space between your palms, receiving One more breath. Airplane the arms back.

Stay here or take off warrior three. Let me just continue with that visualization. Bring your feet together as you're ready, samastitihi, prayer to the heart. Close your eyes, bow your chin down. Experience some gratitude here.

We often already have everything we need. It's already there within us around us. We just need to get still enough and connected enough to listen to hear to remember. On the next inhale, sweep your arms to the sky, reach up. Exhale bow and fold forward.

Inhale halfway up. One more vinyasa, if you'd like. We'll meet in downward facing dog. Go ahead and lay in back in child's pose, knees down, sit your hips towards your heels. Rest your forehead on the earth or back on a block.

Let me just continue to feel this softening of extraneous thoughts. And stimulating the sick chakra right in the center of the forehead, that's where our intuitive wisdom lies. You're welcome to stay right here, or if you have a headstand practice, you can join me in headstand. One option is to just have your elbows about shoulder distance apart and put the crown of the head just between the hands and arms and just lift your hips. You could just stay right here and stimulate up there into the six, seven chakra, the crown of the head as well. Connecting. So maybe full headstand.

Just be mindful. I'm breathing. Nice, slow, steady breaths. And if you're in headstand, just take a nice, slow, lower all the way back down. No me Baffa in child's pose.

From here, you're gonna roll up and find a comfortable seat. So you can go ahead and sit on your block again if you'd like, Verasana or comfortable cross legged shape. Save some time for meditation, which is often where we hear the most, right, taking time to just let all those thoughts sort of filter through and maybe find a little space between your thoughts. Eyes are softly closed, tall spine, comfortable position for the palms and arms, let the shoulders drop down, let the hips get heavy. So there's a beautiful chance I wanna offer you as we pause here, which translates to mean I offer myself to the light within me, the true teacher, the teacher beyond all teachers. Deep down, we have all the answers to all the questions.

Again, we just have to get still enough, quiet enough, connected enough to listen. Yeah. Feel free to sit here as long as you have time for. Stay well. Stay connected. Namaste.