WEBVTT 1 00:00:00.000 --> 00:00:02.860 Eliza (she her ella): Hello! Hello! 2 00:00:08.260 --> 00:00:14.250 Susanna Barkataki (she/her): Hmm! Hello! And welcome. So good to see folks. 3 00:00:14.980 --> 00:00:18.550 Susanna Barkataki (she/her): thank you for being here to practice 4 00:00:19.020 --> 00:00:21.060 Susanna Barkataki (she/her): and to explore. 5 00:00:21.490 --> 00:00:28.249 Susanna Barkataki (she/her): I wanted to begin with, some just some grounding practices. 6 00:00:28.880 --> 00:00:37.819 Susanna Barkataki (she/her): and I thought that we could maybe do A little bit of movement and a little bit of breath practice. 7 00:00:39.610 --> 00:00:57.379 Susanna Barkataki (she/her): And the mudra that I wanted to invite us into today is your choice. This, if you'd like to do Mukala mudra like the small Bud. This might be, if you're like, there's something that you're creating or wanting to nourish 8 00:00:57.470 --> 00:01:00.120 Susanna Barkataki (she/her): this mudra or 9 00:01:00.400 --> 00:01:10.119 Susanna Barkataki (she/her): another option would be Padma Mudra. So Lotus Mudra. So the heels of your hands touching pinkies, thumbs, and then fingers out. 10 00:01:10.130 --> 00:01:16.050 Susanna Barkataki (she/her): So both connected. Right? Cause you've got the bud. and then you've got the flower. 11 00:01:16.200 --> 00:01:26.410 Susanna Barkataki (she/her): and they are interconnected. as is the compost, the dirt, the earth, the challenges, the things in our lives that are. 12 00:01:28.800 --> 00:01:31.819 Susanna Barkataki (she/her): that maybe are not always the ones we would choose. 13 00:01:32.110 --> 00:01:39.399 Susanna Barkataki (she/her): But it's from those places that we can move into the bud of possibility, of courage, of 14 00:01:39.540 --> 00:01:47.950 Susanna Barkataki (she/her): I himself, Satya, of caring for ourselves and nurturing ourselves so we can bloom right? So they're not disconnected. 15 00:01:48.040 --> 00:01:55.339 Susanna Barkataki (she/her): So all are welcome, and you can choose which. Madrid, you would like to hold right now. 16 00:01:56.330 --> 00:02:02.170 Susanna Barkataki (she/her): Invite the bell. and we'll also be doing some movement and working with our breath. 17 00:02:42.070 --> 00:02:48.480 Susanna Barkataki (she/her): you know, whichever mode you're holding invitation to lift that mudra up over your head. 18 00:02:49.240 --> 00:02:54.130 Susanna Barkataki (she/her): and then release your hands and let them come out and around. 19 00:02:54.810 --> 00:03:04.109 Susanna Barkataki (she/her): leaning over to one side, so one arm down could be resting on the earth, or on your hip, or on the chair, another arm up and over. 20 00:03:09.170 --> 00:03:17.239 Susanna Barkataki (she/her): inhale, gazing up towards the ceiling the sky, your hands, and then exhale down towards the earth. 21 00:03:21.510 --> 00:03:29.089 Susanna Barkataki (she/her): and on your next inhale, lifting both hands up. holding that mudra again, whichever one you're holding. 22 00:03:31.490 --> 00:03:42.250 Susanna Barkataki (she/her): and then lifting it up towards the sky as an offering. and then switching sides. So other arm comes down opposite arm comes up towards the sky. 23 00:03:52.660 --> 00:03:54.590 Susanna Barkataki (she/her): breathing here. 24 00:03:55.960 --> 00:04:01.880 Susanna Barkataki (she/her): just checking in. Maybe this side is a little more tight, or a little more 25 00:04:02.600 --> 00:04:08.560 Susanna Barkataki (she/her): loose or open. I like to look down towards the earth. 26 00:04:09.460 --> 00:04:15.809 Susanna Barkataki (she/her): look up towards the sky, and I also like to rotate my hand kind of like up and down 27 00:04:17.620 --> 00:04:21.240 Susanna Barkataki (she/her): opening up, and the unusual spaces. 28 00:04:23.020 --> 00:04:24.889 Susanna Barkataki (she/her): One more breath here. 29 00:04:25.990 --> 00:04:28.550 Susanna Barkataki (she/her): and then inhale back up. 30 00:04:28.910 --> 00:04:41.479 Susanna Barkataki (she/her): both hands coming up above your head and then exhaling down to that mudra, either locally, Mudra were Padma mudra lotus mudra, or, if you prefer something else. 31 00:04:44.530 --> 00:05:00.060 Susanna Barkataki (she/her): we'll do a stretch now as we twist one direction and then the other, and you can do this, seated, standing, lying down, your choice inhale, lifting that mudra up once again. 32 00:05:00.250 --> 00:05:11.660 Susanna Barkataki (she/her): and then exhaling, twisting to one side. One hand goes back behind you, the other hand can be resting on the shoulder, or your hip, or the chair and twist from your belly. 33 00:05:11.690 --> 00:05:14.579 Susanna Barkataki (she/her): then your neck and shoulders. 34 00:05:15.340 --> 00:05:20.009 Susanna Barkataki (she/her): then your chin, and then your eyes twist around last 35 00:05:22.490 --> 00:05:32.240 Susanna Barkataki (she/her): on your next exhale, softening just a little bit, and then twisting even deeper from your belly, so initiating the twist from your core. 36 00:05:43.200 --> 00:05:46.970 Susanna Barkataki (she/her): inhaling back on your next 37 00:05:47.360 --> 00:05:53.659 Susanna Barkataki (she/her): inhale, holding that mudra above your head, bringing it down right to your heart. 38 00:05:56.010 --> 00:06:00.400 Susanna Barkataki (she/her): taking a moment there to breathe and pause. 39 00:06:04.640 --> 00:06:17.119 Susanna Barkataki (she/her): and then this time inhaling, lifting your motor up and twisting to the other side from your belly. chest, shoulders, chin. 40 00:06:18.040 --> 00:06:19.799 Susanna Barkataki (she/her): and even eyes 41 00:06:19.870 --> 00:06:22.060 Susanna Barkataki (she/her): testing around last. 42 00:06:27.450 --> 00:06:29.450 Susanna Barkataki (she/her): softening your jaw. 43 00:06:29.950 --> 00:06:35.670 Susanna Barkataki (she/her): And if you'd like once again on your next exhale, just gently coming out just a little bit. 44 00:06:36.530 --> 00:06:47.569 Susanna Barkataki (she/her): and then initiating that spiral from your belly. twisting up through your core your upper body and around 45 00:07:02.740 --> 00:07:10.690 Susanna Barkataki (she/her): more breath here and inhaling both arms up. find in your mudra. 46 00:07:10.740 --> 00:07:14.000 Susanna Barkataki (she/her): and bringing that Madrid into your heart. 47 00:07:19.560 --> 00:07:23.300 Susanna Barkataki (she/her): connecting to interconnectedness 48 00:07:23.660 --> 00:07:27.510 Susanna Barkataki (she/her): of the bloom, the bud, the compost 49 00:07:31.260 --> 00:07:43.400 Susanna Barkataki (she/her): an option here to on your next inhale, lift your arms up and exhale, fold forward, and so you can fold over your desk or table. 50 00:07:43.460 --> 00:07:54.429 Susanna Barkataki (she/her): standing seated in a chair, maybe, or folding forward over your own body. reaching down, not worrying so much about. 51 00:07:54.520 --> 00:07:59.730 Susanna Barkataki (she/her): You know how far you get, but just the energy of coming forward towards the earth. 52 00:08:17.330 --> 00:08:20.370 Susanna Barkataki (she/her): and then on your next breath. 53 00:08:20.460 --> 00:08:27.100 Susanna Barkataki (she/her): me into a squat so so option to squat on your 54 00:08:27.260 --> 00:08:44.870 Susanna Barkataki (she/her): legs if you're standing, or if you're on a chair, option to bring one leg up and maybe hold it in just a little stretch to the inner thigh with the other leg, or if you feel comfortable and like you can balance on your chair, you can bring both legs up and just kind of squat, but 55 00:08:45.110 --> 00:08:51.789 Susanna Barkataki (she/her): on your chair, or another alternative would be bringing one leg up and just kind of cradling it. 56 00:08:51.850 --> 00:09:04.549 Susanna Barkataki (she/her): Holding that leg any any height doesn't really matter where where you are again. Here. We're just getting into some different muscle groups opening up 57 00:09:05.240 --> 00:09:15.400 Susanna Barkataki (she/her): hips in our thighs. And for some of us, if we're sitting a lot through the day. This can feel really supportive and nourishing. 58 00:09:21.900 --> 00:09:34.599 Susanna Barkataki (she/her): And then, if you're on one side releasing that side and opening into the other, if you're in a squat, and you're on the earth playing a little bit, lifting up one arm 59 00:09:34.640 --> 00:09:45.980 Susanna Barkataki (she/her): and then the other, or moving from seated, or like a squatted squat up to a wide like standing squat right? So options 60 00:09:46.400 --> 00:09:53.010 Susanna Barkataki (she/her): checking in with your body and the levels of heat or cooling that you would like 61 00:09:54.030 --> 00:09:54.800 there. 62 00:09:56.080 --> 00:09:58.430 Susanna Barkataki (she/her): And one more breath. Here. 63 00:10:03.190 --> 00:10:08.910 Susanna Barkataki (she/her): we'll come back to inhaling our arms up. holding your mudra. 64 00:10:12.470 --> 00:10:30.400 Susanna Barkataki (she/her): and we'll do a little resting with pan am first, and so you have some options again, as always, you can lean back against your chair, so, letting your back rest against the terror behind you, you can lean against the wall. 65 00:10:30.410 --> 00:10:34.110 Susanna Barkataki (she/her): you can lie down and let your back rest on earth. 66 00:10:34.490 --> 00:10:41.330 Susanna Barkataki (she/her): and you can also sit and let your spine elongate towards the sky. 67 00:10:43.000 --> 00:10:54.230 Susanna Barkataki (she/her): As you're there. You can hold that Mudra as we practice, or if you prefer that your habs rest anywhere on your body or on any supports around you. 68 00:10:55.120 --> 00:10:56.749 Susanna Barkataki (she/her): including the earth. 69 00:11:00.340 --> 00:11:02.180 Susanna Barkataki (she/her): and we'll breathe in 70 00:11:02.520 --> 00:11:10.649 Susanna Barkataki (she/her): and with our regular breath through our nose, and then breathe out in 3 small parts 71 00:11:10.800 --> 00:11:21.909 Susanna Barkataki (she/her): with a light and gentle kind of withholding or pause. It's very light. Sounds kind of like so it'll sound like this. Inhale, fully 72 00:11:22.210 --> 00:11:27.160 Susanna Barkataki (she/her): exhale. And third. next third final third 73 00:11:30.510 --> 00:11:33.760 Susanna Barkataki (she/her): inhale, fully exhale. 74 00:11:39.570 --> 00:11:41.780 Susanna Barkataki (she/her): inhale. 75 00:11:43.120 --> 00:11:44.950 Susanna Barkataki (she/her): exhale. 76 00:11:54.440 --> 00:11:58.349 Susanna Barkataki (she/her): continuing to breathe like this 2 or 3 more times. 77 00:12:04.900 --> 00:12:09.349 Susanna Barkataki (she/her): This is a pacifying breath, Veloma pranayama. 78 00:12:09.540 --> 00:12:21.910 Susanna Barkataki (she/her): It's used to diminish anxiety. It can help with stress to lower blood pressure, to bring ease and relaxation to your nervous system. 79 00:12:24.070 --> 00:12:39.520 Susanna Barkataki (she/her): And anyone can do this breath the only contract indication would be if you feel uneasy, or don't feel good or feel like headed. Then please return to your own breathing. We'll all do 80 00:12:39.550 --> 00:12:42.889 Susanna Barkataki (she/her): 2 more like this long inhale. 81 00:12:44.100 --> 00:12:46.269 Susanna Barkataki (she/her): and then exhale 3 parts 82 00:12:49.430 --> 00:12:50.810 Susanna Barkataki (she/her): through the mouth. 83 00:12:57.450 --> 00:12:59.780 Susanna Barkataki (she/her): last one together. 84 00:13:08.770 --> 00:13:13.569 Susanna Barkataki (she/her): And now let your breath return to its own natural rhythm. 85 00:13:15.020 --> 00:13:24.349 Susanna Barkataki (she/her): and we'll rest here. So, allowing our minds, bodies, hearts, nervous systems, to integrate our short practice, and breathing 86 00:13:25.820 --> 00:13:37.640 Susanna Barkataki (she/her): so precious, to share space in silence. and so allow that the practice our shared community. 87 00:13:39.250 --> 00:13:42.490 Susanna Barkataki (she/her): your intention to nourish you. 88 00:13:44.250 --> 00:13:47.930 Susanna Barkataki (she/her): and I'll guide us back with my voice in time. 89 00:17:16.490 --> 00:17:21.729 Susanna Barkataki (she/her): breath in. and a deep breath out. 90 00:17:28.170 --> 00:17:31.750 Susanna Barkataki (she/her): and checking in with your heart. 91 00:17:32.540 --> 00:17:40.439 Susanna Barkataki (she/her): noticing this moment. If there's any ways you can practice Ahimsa, care for yourself. 92 00:17:48.650 --> 00:17:51.429 Susanna Barkataki (she/her): connect with your community 93 00:17:51.790 --> 00:17:54.779 Susanna Barkataki (she/her): and practice Ahimsa with those around you. 94 00:18:06.890 --> 00:18:10.400 Susanna Barkataki (she/her): then bringing your practice out into the world. 95 00:18:13.590 --> 00:18:20.819 Susanna Barkataki (she/her): Maybe reflecting in this moment of any actions that you could take now or this week, or in the next 96 00:18:21.400 --> 00:18:22.710 Susanna Barkataki (she/her): few weeks 97 00:18:31.510 --> 00:18:35.850 Susanna Barkataki (she/her): to close. We'll take the mudra. 98 00:18:36.360 --> 00:18:38.929 Susanna Barkataki (she/her): whichever you would like. 99 00:18:42.780 --> 00:18:44.210 Susanna Barkataki (she/her): Chance. 100 00:18:46.300 --> 00:18:49.099 Susanna Barkataki (she/her): One of the shanty mantras. 101 00:18:49.640 --> 00:18:52.869 Susanna Barkataki (she/her): Lopez, Samasta, Sukino Vavantu. 102 00:18:54.400 --> 00:18:56.349 Susanna Barkataki (she/her): It's a mantra that is 103 00:18:58.490 --> 00:19:05.979 Susanna Barkataki (she/her): quite universal. Most spiritual teachings have some message like this in the Vedic 104 00:19:06.450 --> 00:19:11.709 Susanna Barkataki (she/her): context. It's shared in Sanskrit, Polly, Maggie. 105 00:19:12.290 --> 00:19:21.269 Susanna Barkataki (she/her): and practised in Jain, Buddhist, Hindu, so many different traditions. It's a universal wish for peace 106 00:19:21.890 --> 00:19:28.799 Susanna Barkataki (she/her): and for the relief of suffering. And we'll tant 3 times. first for ourselves. 107 00:19:29.100 --> 00:19:42.690 Susanna Barkataki (she/her): next for one person, specifically, someone else who could use some ease, some care, and then the last time you can choose a group, or a particular group of folks, or all beings. 108 00:19:43.610 --> 00:19:46.230 Susanna Barkataki (she/her): and begin 109 00:19:46.920 --> 00:19:50.050 Susanna Barkataki (she/her): the deep breath in and a full breath out. 110 00:19:53.520 --> 00:20:01.850 Susanna Barkataki (she/her): Oh, ka semester suki! No 111 00:20:06.340 --> 00:20:17.819 Susanna Barkataki (she/her): lupa summer star. Sukino. but 1, 2, 112 00:20:23.150 --> 00:20:32.069 Susanna Barkataki (she/her): Celesta Sukino. 1, 2. 113 00:20:33.770 --> 00:20:45.830 Susanna Barkataki (she/her): Oh. something something Shanti. 114 00:20:46.570 --> 00:20:49.210 Susanna Barkataki (she/her): Oh. 115 00:20:58.190 --> 00:21:04.040 Susanna Barkataki (she/her): thank you practice, you can take a moment to 116 00:21:04.220 --> 00:21:10.289 Susanna Barkataki (she/her): orient yourself looking around, taking in form and shape and color. 117 00:21:12.520 --> 00:21:19.649 Susanna Barkataki (she/her): And just wanna note, that was about 20 min of a little bit of Asana 118 00:21:20.940 --> 00:21:27.260 Susanna Barkataki (she/her): Mudra Panama mantra. And 119 00:21:27.830 --> 00:21:33.670 Susanna Barkataki (she/her): I'm interested to hear, maybe in the chat, or if anyone wants to share out loud. 120 00:21:33.800 --> 00:21:34.910 Susanna Barkataki (she/her): if that. 121 00:21:35.240 --> 00:21:39.359 Susanna Barkataki (she/her): how that might have changed your state. 122 00:21:39.730 --> 00:21:40.960 Susanna Barkataki (she/her): because. 123 00:21:41.710 --> 00:21:50.170 Susanna Barkataki (she/her): you know, it's such a challenging time in the world. There's so much happening that's just heartbreaking and 124 00:21:52.030 --> 00:21:56.159 Susanna Barkataki (she/her): and like where I am sitting in my house. 125 00:21:56.820 --> 00:22:04.750 Susanna Barkataki (she/her): It's like if I didn't know the news. We didn't have social media like. There's there's beauty, and there's 126 00:22:04.890 --> 00:22:09.910 Susanna Barkataki (she/her): challenges here, too, right at home and and all around me. 127 00:22:10.370 --> 00:22:11.620 Susanna Barkataki (she/her): And 128 00:22:12.200 --> 00:22:16.659 Susanna Barkataki (she/her): so I've been reflecting on how Yoga practices 129 00:22:16.790 --> 00:22:30.010 Susanna Barkataki (she/her): help me ground, and they help me center so I can be a better kind of change, maker and solution, Creator in my environment and in the world around me, and then also in taking actions 130 00:22:30.700 --> 00:22:35.220 Susanna Barkataki (she/her): for the world beyond just my immediate where I am. 131 00:22:35.560 --> 00:22:44.439 Susanna Barkataki (she/her): So yeah, just inviting in any chairs, any reflections in the chat or out loud. 132 00:22:45.340 --> 00:23:04.119 Susanna Barkataki (she/her): Caroline says, Thank you. That was so resourcing. I feel much more settled. Yes, it's such a challenging time and so heartbreaking. I feel more resolved, more resource to be able to take action. And I also appreciate the intent invitation to offer the mantra to myself, one person and to others. Yeah. 133 00:23:04.810 --> 00:23:09.739 Susanna Barkataki (she/her): yeah. thank you. Thank you, Caroline. Anyone else. 134 00:23:16.930 --> 00:23:30.370 Jayce (she/her): Yeah. I feel really grateful for the opportunity to share the collective space. because I feel like one person alone. 135 00:23:30.840 --> 00:23:35.530 Jayce (she/her): I don't find the same sense of 136 00:23:36.070 --> 00:23:38.690 Jayce (she/her): peace. And 137 00:23:40.350 --> 00:23:48.600 Jayce (she/her): there's there's a definite felt sense of community here, and I really appreciate the collective practice. 138 00:23:48.870 --> 00:23:49.810 Jayce (she/her): Thank you. 139 00:23:52.090 --> 00:24:01.660 Susanna Barkataki (she/her): Thank you, Jase. I noticed that as well like, it's easier to go deep in my meditation when we're all practicing together. 140 00:24:02.060 --> 00:24:02.890 Susanna Barkataki (she/her): Yeah. 141 00:24:04.840 --> 00:24:05.810 Susanna Barkataki (she/her): hmm. 142 00:24:06.490 --> 00:24:27.309 Susanna Barkataki (she/her): Katie. Second, sat Rachel. Feel so important to be centered, focused, and settled in relationship with self and community. Yeah, I mean, right now, it's what's it's devastating, too. Because I feel like we're like, we're arguing within ourselves and online and like feelings are so high and heated. And I even 143 00:24:28.350 --> 00:24:38.640 Susanna Barkataki (she/her): like someone sent an email like a general email. And I wrote back out of anger and frustration, and it's like, Oh, right 144 00:24:38.760 --> 00:24:46.920 Susanna Barkataki (she/her): like that's not helping anything that's not helping my like like meet my knee, jerk, response. And 145 00:24:49.010 --> 00:24:57.720 Susanna Barkataki (she/her): and yet there's so much to do right. There's always so much to do. There's so much suffering in so many places like it's it's 146 00:24:59.200 --> 00:25:12.550 Susanna Barkataki (she/her): everywhere. And and maybe for some of us in our homes and our families, and ourselves right and and out in the world, you know, in Ukraine and in Afghanistan, with the earthquakes 147 00:25:13.210 --> 00:25:19.379 Susanna Barkataki (she/her): in Israel and Palestine right like. There's just no end to the suffering, and 148 00:25:20.820 --> 00:25:33.399 Susanna Barkataki (she/her): for me it's very helpful to have a practice that brings me into that kind of inner alignment, so I can take the next 149 00:25:33.680 --> 00:25:40.990 Susanna Barkataki (she/her): best step, the next most aligned step. And that's what I turn to. 150 00:25:41.150 --> 00:26:04.589 Susanna Barkataki (she/her): So I can act right, because I also think just saying like, I'm sending energy, and I'm sending light. I'm sending love like it's something. It's not nothing absolutely not nothing. But for me is like what are the aligned actions that I can take, and we may not all have, you know, even in the space where we share our yogic values. We may have different actions 151 00:26:04.590 --> 00:26:17.450 Susanna Barkataki (she/her): that are right for you as a leader, as a change maker, as someone sharing love and Yoga with the world. We may have different action steps to get to that shared value. 152 00:26:17.460 --> 00:26:30.170 Susanna Barkataki (she/her): And and that's okay. Right? That's actually part of what it is to be a diverse group of of humans. and the practices help us 153 00:26:30.280 --> 00:26:34.479 Susanna Barkataki (she/her): be our most aligned in integrity self. 154 00:26:35.120 --> 00:26:39.530 Susanna Barkataki (she/her): So yeah, I'm looking at 155 00:26:40.590 --> 00:26:57.479 Susanna Barkataki (she/her): notes, Bonnie, we've actually had a pretty challenging month as a family. I haven't even begun to deal with everything happening in the outside world. I've been in another Yoga community where we dive into the subject matter without practicing, it's been throwing me off. Thank you for the centering and the community. Yeah. 156 00:26:57.600 --> 00:26:58.780 Susanna Barkataki (she/her): yeah. 157 00:26:58.910 --> 00:27:24.060 Susanna Barkataki (she/her): I mean, so even from the early days like when I was a baby activist and spiritual practitioner like in my teens and twenties. I would gather with folks, and we were in person, you know, but it's same principles, I think. Apply. And we would always have spiritual space. First, we'd have spiritual space. We usually like do something else to nourish us maybe eat, and then we would organize and plan. 158 00:27:24.120 --> 00:27:38.540 Susanna Barkataki (she/her): and it would. It made everything flow. And we were also a very diverse group. You know, there were people who practice Efa different indigenous African practices, or people who practice Buddhism and Hinduism, and 159 00:27:38.720 --> 00:27:51.939 Susanna Barkataki (she/her): you know Christianity and and Islam and Judaism like we were and are so diverse. And yet we would bring a practice that could be universally 160 00:27:52.240 --> 00:27:53.580 Susanna Barkataki (she/her): experienced. 161 00:27:53.660 --> 00:28:06.080 Susanna Barkataki (she/her): and then move to the like. Okay, and what are we doing like for the bail fund that we need to create, or for you know, the fighting, the homophobia, whatever the thing was that we were working on. 162 00:28:06.580 --> 00:28:08.730 Susanna Barkataki (she/her): and I think that model 163 00:28:10.830 --> 00:28:15.120 Susanna Barkataki (she/her): is so supportive, because then we could be clearer 164 00:28:15.150 --> 00:28:22.850 Susanna Barkataki (she/her): as to our why right? And also centered as we were moving to to create change? 165 00:28:24.310 --> 00:28:29.679 Susanna Barkataki (she/her): So there were a few questions in the in the chat 166 00:28:29.770 --> 00:28:31.030 Susanna Barkataki (she/her): the question 167 00:28:31.050 --> 00:28:49.460 Susanna Barkataki (she/her): questions that folks submitted. I'm gonna answer them, and then I'll just open it up for any questions, or just shares how you're applying, how you're practicing Yoga in your life right now. Anything from the class curator that, you know, maybe have questions about. And then and we'll just 168 00:28:49.460 --> 00:29:06.490 Susanna Barkataki (she/her): chat. So couple of these, I just wanna know if in case you're we've been at everything. I also mentioned in the last pilgrimage in Puja. But I do wanna answer it here because this is specifically office hours. And so the one of the questions was around. 169 00:29:06.720 --> 00:29:20.830 Susanna Barkataki (she/her): gendering in yoga space like women's empowerment goddess spaces. and the person felt and you're welcome to share if you want to out loud. I think you said yes, yeah. 170 00:29:21.150 --> 00:29:22.220 Susanna Barkataki (she/her): that 171 00:29:22.840 --> 00:29:34.589 Susanna Barkataki (she/her): that they feel uncomfortable with that, and it feels like another manifestation of gender bias and kind of like new age feminism in a way that's not inclusive. And 172 00:29:34.860 --> 00:29:40.380 Susanna Barkataki (she/her): and I would say this right? Like women as a group. 173 00:29:41.230 --> 00:29:44.410 are, we experience oppression. 174 00:29:44.640 --> 00:29:50.959 Susanna Barkataki (she/her): gender based depression. And that doesn't mean we can't turn around and then enact depression 175 00:29:51.090 --> 00:30:07.990 Susanna Barkataki (she/her): in other spaces or in other ways, particularly around, like gender normativity or or anti-transness. Right? So so it's really important, I think, to hold the both end of like. 176 00:30:08.000 --> 00:30:17.800 Susanna Barkataki (she/her): yes, maybe there are specific spaces that we need or that we ourselves are are comfortable, holding that 177 00:30:17.980 --> 00:30:21.830 Susanna Barkataki (she/her): can be for a particular affinity group like women. 178 00:30:22.140 --> 00:30:25.810 Susanna Barkataki (she/her): And if we say women, it can be 179 00:30:25.980 --> 00:30:37.099 Susanna Barkataki (she/her): one received as like, exclusive of non-binary folks or trans folks, unless we're explicit about that like women, you know, non-binary folks trans folks trans women. 180 00:30:37.380 --> 00:30:44.579 Susanna Barkataki (she/her): And if we do say that I think it's important that we're prepared to hold the space. So there's not harm in those spaces 181 00:30:44.910 --> 00:30:49.460 Susanna Barkataki (she/her): for non-binary folks or trans folks. And 182 00:30:51.420 --> 00:30:59.620 Susanna Barkataki (she/her): and then, in the tradition there is a lot of precedent for a gender, expansive way of 183 00:30:59.890 --> 00:31:04.810 Susanna Barkataki (she/her): relating right that many of the Goths, Shiva, the Adi, adiogie 184 00:31:05.100 --> 00:31:15.050 Susanna Barkataki (she/her): switches, genders, changes genders right? There's fluidity. And so there isn't really so much precedent. For like this is a goddess space right like. 185 00:31:15.250 --> 00:31:19.840 Susanna Barkataki (she/her): But that's exclusive. That's just for a particular group. 186 00:31:20.970 --> 00:31:23.720 Susanna Barkataki (she/her): And so I think there there is like. 187 00:31:26.840 --> 00:31:48.950 Susanna Barkataki (she/her): it's it's like, how can we be thoughtful and caring with who we say a class is for who an experience is. For while also honoring ourselves, and what we're prepared to to share and to hold right. So it's not, I mean an answer to to your question for me. It's not really either, or cause because 188 00:31:49.320 --> 00:32:02.159 Susanna Barkataki (she/her): because I wouldn't wanna say, Oh, we all need to be gender inclusive. If we're not actually prepared to, then truly be inclusive for non-binary folks or trans folks, because that from just beloved to my life. 189 00:32:02.230 --> 00:32:10.400 Susanna Barkataki (she/her): It's really harmful. My first business that I ever had wasn't incorporated, or anything, but I called it healthy, hot goddess right. 190 00:32:10.530 --> 00:32:29.450 Susanna Barkataki (she/her): and that I got some feedback from some trans folks in my life who were like, I don't like that name. It feels exclusive. And then there were some other people who were like this is a weird name, because I also feel like it's like objectifying and I took in that feedback, and I changed it after I think a year or 2, 191 00:32:29.480 --> 00:32:33.259 Susanna Barkataki (she/her): and but my intention had been like 192 00:32:33.340 --> 00:32:42.179 Susanna Barkataki (she/her): empowerment. Right? I feel not as powerful disempowered like. I want to create an empowered space and my languaging. And my programs was like femms. 193 00:32:42.360 --> 00:33:04.769 Susanna Barkataki (she/her): You know, anyone who identifies wh. As a famer with feminine energy. Right? So. And I was somewhat prepared to hold space, but I'm certain I could have done it better right. And it eventually became really clear to me, after just a couple of years, that I wanted to shift that name for the exact reasons that you brought up. So II think it's also like 194 00:33:05.060 --> 00:33:07.690 Susanna Barkataki (she/her): what's in integrity for us. 195 00:33:07.900 --> 00:33:14.560 Susanna Barkataki (she/her): And I agree with you now. I don't really resonate with spaces unless they're. 196 00:33:14.660 --> 00:33:23.779 Susanna Barkataki (she/her): you know, trans. Inclusive and non-binary, inclusive. They don't feel grounded, I guess, in in a kind of accessibility, or 197 00:33:23.910 --> 00:33:49.549 Susanna Barkataki (she/her): the kind that I want to experience when I'm in a space, and that I want for the people that I love, because I think about how, if I was to host or anyone was to host a women only space that's very exclusive from from like half of the people who I spend a lot of time with, and that doesn't feel good, you know. And and those folks holding the space may not even realize 198 00:33:49.650 --> 00:33:55.809 Susanna Barkataki (she/her): what they're doing. And so when I'm resourced, II talk to other folks, and I ask them questions. 199 00:33:55.930 --> 00:34:01.620 Susanna Barkataki (she/her): So opening it up for for you to share Bonnie if you'd like to or say anything about this 200 00:34:01.800 --> 00:34:03.200 Susanna Barkataki (she/her): as well. Hi. 201 00:34:03.820 --> 00:34:08.620 Bonnie Abbott: thank you so much. I appreciate that was my question. 202 00:34:08.650 --> 00:34:12.209 Bonnie Abbott: but yeah, I've been seeing an increase in 203 00:34:12.560 --> 00:34:19.889 Bonnie Abbott: so much women empowerment spaces, and usually, like goddess workshops or so divine feminine 204 00:34:19.929 --> 00:34:21.239 Bonnie Abbott: thumbs up a lot. 205 00:34:21.340 --> 00:34:48.410 Bonnie Abbott: And I honor the spirit of it like I get the spirit of it, but the language around it seems extremely like you are a woman, and this is how you had defined your worth, and it a lot of times has to go with like boom energy. And so then it's like, Oh, I'm only useful as a woman. If my womb is functional. Or if I have a kid, you know what I mean, like, what are we trying to say? So I was hoping to find more resources in like, what does Yoga actually say? 206 00:34:48.520 --> 00:34:56.619 Bonnie Abbott: And not all the other voices out there. If that's making sense like, where? Where can I find like? What? Yoga? Actually. 207 00:34:56.770 --> 00:35:03.759 Susanna Barkataki (she/her): yeah, that. Thank you, Bonnie and I, just as you were talking, help me like. draw the connections, because that 208 00:35:03.920 --> 00:35:09.839 Susanna Barkataki (she/her): is so much connected to like essentializing gender and gender roles 209 00:35:10.020 --> 00:35:26.079 Susanna Barkataki (she/her): I do think there's a right wing kind of like it's connected to lack of bodily autonomy for particularly for birthing folks or folks with with who are identified as feminized. 210 00:35:26.100 --> 00:35:49.590 Bonnie Abbott: And it's patriarchy, right? But it's weird, because it's under this guise of female empowerment. But it then is. Yeah. So forcing that stereotype of like this is how you can be worthwhile in your home and your life. And whatever you're a nurturer, you're a caregiver, and it just ends up feeling really gross to me. 211 00:35:49.770 --> 00:35:59.689 Bonnie Abbott: just as a person. And again, like II know a lot of these people are coming from the best space in the world. But I'm I want to know what is actually yoga. So I can make sure. 212 00:36:00.230 --> 00:36:09.659 Susanna Barkataki (she/her): Yeah. And Bonnie, you wanna Bonnie Walker, you wanna jump in. Yeah. Hi, heather bonnie 213 00:36:09.810 --> 00:36:29.240 Bonnie Walker: So for my age group, there's also it's all Menopausal, too. So there's an an ageism thing that like. Now that you're in your fifties, you must be in menopause. And now you're a goddess, cause you're not using your wombs. So yeah, it's it's there's all these weird angles. And I had a friend who was calling her workshop 214 00:36:29.380 --> 00:36:52.070 Bonnie Walker: the goddess workshop, and somebody got offended that she was calling herself a goddess. So then she changed it to matriarch, and then I was like, Well, I don't want to be a matriarch. But yeah, it's it was interesting. Now that I'm in my fifties, everybody just assuming that I'm put reprod, I mean, and I am not gonna have any more kids. But I also 215 00:36:52.100 --> 00:36:56.040 Bonnie Walker: haven't started menopause. And so I am also in a weird 216 00:36:56.070 --> 00:37:07.750 Bonnie Walker: other angle that this is coming at women at both our our value for our age, and you know, not using your room. But you're of the age where you can. So 217 00:37:08.620 --> 00:37:15.779 Susanna Barkataki (she/her): wow, yeah, there's so many layers to it. And I've seen this a lot in the coaching world in space, which 218 00:37:15.780 --> 00:37:39.319 Susanna Barkataki (she/her): Yoga isn't really part of, but is because of the way that that capitalism works, and the way that Yoga is interpreted and understood in the West. And so there's this movement for this sort of I forgot now the words they use, but like the real man, right? Or like the masculine man. And then the woman in in our divine feminine leadership, the woman is supposed to 219 00:37:39.320 --> 00:37:49.599 Susanna Barkataki (she/her): be submissive, and like that's actually helpful to the like, our true power. It's very all gender, essential and very concerning. 220 00:37:50.420 --> 00:37:54.200 Susanna Barkataki (she/her): And it's definitely not yoga. Right now 221 00:37:54.520 --> 00:38:02.810 Susanna Barkataki (she/her): I will say Yoga, over the last. at least 2,000 years. has 222 00:38:02.990 --> 00:38:27.129 Susanna Barkataki (she/her): evolved under also bream andical patriarchy. Right like early early Yoga wasn't was Earth based. It was indigenous. And you know there were women practicing children, men, you know, anyone that that wasn't really as much of the focus. It was more like connection to the to nature, elements of nature, to Earthwater, air, fire, space, all of those things to animals, to our energies. 223 00:38:27.410 --> 00:38:28.500 Susanna Barkataki (she/her): and 224 00:38:29.550 --> 00:38:48.359 Susanna Barkataki (she/her): as it as Breamnico, patriarchy came in and kind of took those practices away from the masses and from access to all of us, and said, The only way to access it is through a priest, which is a male and only way to access the divine, and through certain rituals that you have to pay. And you know so 225 00:38:48.360 --> 00:39:04.950 Susanna Barkataki (she/her): Yoga also is not immune from patriarchy? Absolutely not. And so you can find texts. I mean, there's some really problematic texts that that uphold the caste, you know, caste system and cast depression and uphold gender based 226 00:39:04.980 --> 00:39:13.439 Susanna Barkataki (she/her): norms and oppression. So it is there. It's not that it's separate from it. It's, you know. You can find justification for it. 227 00:39:14.640 --> 00:39:21.080 Susanna Barkataki (she/her): And there's also many evidence, many moments in text that are like 228 00:39:21.770 --> 00:39:39.269 Susanna Barkataki (she/her): around an expansiveness around gender and non essentialism. So it's tricky because II don't think we can say like, Yoga, is this one way because it's been. It's been interpreted by humans, you know, and practiced by humans. 229 00:39:39.780 --> 00:39:47.050 Susanna Barkataki (she/her): But the whole gender essentializing thing is pretty clearly in permitical, like patriarchal 230 00:39:47.130 --> 00:39:55.800 Susanna Barkataki (she/her): context. Yeah. And the practices that I that we're doing so in terms of the lineage of the Shankrataria lineage. 231 00:39:55.960 --> 00:40:04.899 Susanna Barkataki (she/her): It's one that's radically gender inclusive. And there are female leaders, you know, female heads of of 232 00:40:05.190 --> 00:40:23.920 Susanna Barkataki (she/her): like teaching sex all through through India, and there have been for a very long time. So so it just kind of depends on which school or which training, or which kind of like branch you're connecting to, and when we say, Embrace the roots of yoga, it's like 233 00:40:23.970 --> 00:40:29.719 Susanna Barkataki (she/her): it's tricky because we don't want to say appropriate. But we do have to be selective about which routes like, we're not 234 00:40:29.870 --> 00:40:42.860 Susanna Barkataki (she/her): bringing back the patriarchal caste roots. 235 00:40:43.240 --> 00:40:53.740 Susanna Barkataki (she/her): Yeah. Don asked. How can we connect with others in the group specifically, who's practicing near Boston? 236 00:40:53.810 --> 00:41:11.039 Susanna Barkataki (she/her): And so I just wanna put out there again. Is there anyone practicing near Boston in or near Boston? And we don't yet have like a bigger community space, mostly just because it takes a lot actually to facilitate that and have it be 237 00:41:11.410 --> 00:41:19.300 Susanna Barkataki (she/her): good and supportive and not harmful, and I'm working on it. So that's coming with the with the yoke. Yoga app. But 238 00:41:19.360 --> 00:41:33.119 Susanna Barkataki (she/her): in terms of me providing anything and teacher trainings right like. That's a way to go deeper, and we meet every week. And there's group spaces there that's that's from our side. And then 239 00:41:33.170 --> 00:41:39.089 Susanna Barkataki (she/her): Alison asked in the Satya asset, what are some variations of the serpent flow. 240 00:41:39.130 --> 00:41:41.759 Susanna Barkataki (she/her): and let me pull up 241 00:41:42.410 --> 00:41:47.729 Susanna Barkataki (she/her): so for Satya Asana, we're doing a lot of the cross-referencing 242 00:41:47.780 --> 00:41:54.610 Susanna Barkataki (she/her): so like us show you so like where we're standing. 243 00:41:54.760 --> 00:42:22.589 Susanna Barkataki (she/her): and you've got your legs crossed. Can't really see me, can you? But your legs crossed, and so couple of options would be moving the skin out of the way like the flesh out of the way, and then also widening your stance. So you're kind of like on the the wide edge of your mat rather than close together. So let me go back so you can see. So here I might move the flesh of my thighs out of the way, lift it up. 244 00:42:22.590 --> 00:42:47.560 Susanna Barkataki (she/her): and then step over, and then, if there's not, it's not comfortable, or there's not space there. Then I would step my front foot forward. So I know in the video, I said, have your feet, you know, lined up next to each other, but they don't have to be. They can be. One can be up here online, could be up here right? So you're finding a way where there's space in your body. Like this, right like maybe 245 00:42:47.560 --> 00:43:02.440 Susanna Barkataki (she/her): your arms. You're moving your arm over in this arm here, but there's space in between your 2 arms. Right? So so just creating that room for for yourself. And then. 246 00:43:04.510 --> 00:43:16.649 Susanna Barkataki (she/her): if you don't want to do cross referencing, or just doesn't work for your body or your mind that it feels distracting. Then it would be doing this, the shapes without crossing right. So, standing 247 00:43:16.740 --> 00:43:25.060 Susanna Barkataki (she/her): a downward, tracing Togg, without crossing over. So that would be another option. And let me think 248 00:43:25.140 --> 00:43:26.910 Susanna Barkataki (she/her): there's one other question. 249 00:43:28.530 --> 00:43:33.669 Susanna Barkataki (she/her): And then, does anyone else actually, before I go to our last question, have any 250 00:43:33.720 --> 00:43:41.390 Susanna Barkataki (she/her): other thoughts about options in the Satya sequence and and cross-referencing like that, or the 251 00:43:41.570 --> 00:43:42.790 Susanna Barkataki (she/her): crossing 252 00:43:44.310 --> 00:43:49.290 Susanna Barkataki (she/her): finding a way into the benefit of what that experience does 253 00:43:49.300 --> 00:43:50.750 Susanna Barkataki (she/her): in a different way. 254 00:44:03.090 --> 00:44:11.559 Susanna Barkataki (she/her): Is that late? Later in the Yoga class curator, I'm on him. So yeah, it's the next one. So you'll get it. You'll get it next. 255 00:44:11.810 --> 00:44:14.499 Susanna Barkataki (she/her): And I don't have my 256 00:44:15.010 --> 00:44:24.580 Susanna Barkataki (she/her): Let me just share my screen. I have my notes right, because everything before it goes into the beautiful platform that 257 00:44:25.030 --> 00:44:38.679 Susanna Barkataki (she/her): Let me let me just show you I have my my own notes. It's in the Google Doc before folks make it pretty, but basically it is some side stretches. 258 00:44:38.960 --> 00:44:46.140 Susanna Barkataki (she/her): and then a lot of movement. But with with your arms and legs crossed. 259 00:44:46.160 --> 00:45:07.599 Susanna Barkataki (she/her): the benefit of that is, it kind of gets our brains out of their their usual pattern, because we've all of a sudden got our left hands on the right side and our right hand on the left side, and same with our feet right? So we're having to 260 00:45:07.700 --> 00:45:25.400 Susanna Barkataki (she/her): do a lot more in our brain to think about what foot is moving, where and even like the sensation of that is, it's like expanding and stretching our nervous systems and our neurological function to be able to move in that way. So I think. 261 00:45:25.400 --> 00:45:40.870 Susanna Barkataki (she/her): Say, you didn't want to do the shapes cross reference. You could still like, cross your arms on your body right, and maybe move or hat either side of your body. So there's ways to just stimulate the kind of what's happening. 262 00:45:41.330 --> 00:45:52.510 Susanna Barkataki (she/her): Where am I right like getting our brains moving in that bilateral way that don't have to be cross-referenced. So those are some some options and some thoughts. 263 00:45:53.200 --> 00:46:08.430 Susanna Barkataki (she/her): And then the last question, was this, this might be too much for office for Ycc, that's great. Have you heard of the world? Yoga Federation? They're offering a lifetime. Yoga, teacher certification, no renewal fees 264 00:46:08.430 --> 00:46:25.960 Susanna Barkataki (she/her): and wanna take the profit motive out of registering, certifying Yoga teachers. They seem to be from India. They recently wanna laws you in the Us. In the EU from Yoga Alliance. Interesting. I'm curious about your thoughts on them, if any. So I did. I only looked at this question 265 00:46:26.010 --> 00:46:30.830 Susanna Barkataki (she/her): just before we came in. So I did a little bit of research. But I would need to do more. 266 00:46:31.230 --> 00:46:39.009 Susanna Barkataki (she/her): They look interesting, right? It looks interesting. I'm always a little wary of 2 things 267 00:46:39.060 --> 00:46:44.510 Susanna Barkataki (she/her): Hindu nationalism I look for. 268 00:46:44.720 --> 00:47:08.130 Susanna Barkataki (she/her): And then I also look for so like one of the schools I've trained at it. That's in India. Fiasa. I did an online training, but I would not go there in person. Because of sexual harassment and assault right because of knowing that that has occurred there, and not wanting to open myself up to to even being in that kind of environment. 269 00:47:08.390 --> 00:47:19.929 Susanna Barkataki (she/her): And so I would say, with any school, anywhere where I'm going in person. I'm always looking for that. What? What are the practices? How are they. 270 00:47:20.030 --> 00:47:21.570 Susanna Barkataki (she/her): you know? Is it? 271 00:47:21.780 --> 00:47:39.319 Susanna Barkataki (she/her): Is it safe right to go in and practice there and then in terms of teaching methodology I'm looking for like, is it liberatory? Is it consent based, is it? Trauma informed, and I don't see any of those things clearly indicated on the website. So for me, that's like a 272 00:47:39.490 --> 00:47:47.970 Susanna Barkataki (she/her): question mark of again. Maybe they don't know. Maybe they don't use that language, but it could be that 273 00:47:48.800 --> 00:47:53.859 Susanna Barkataki (she/her): that they're just a little bit more kind of normative. And then 274 00:47:54.370 --> 00:48:00.829 Susanna Barkataki (she/her): just again given the context of verminical patriarchy, and all of that is like, what does that mean in terms of the 275 00:48:00.920 --> 00:48:20.730 Susanna Barkataki (she/her): quality of the teaching, the experience of the student in that environment. So those are the things I look for when I go to to train or to learn anywhere. And just because something is Indian to me doesn't mean, you know, it has a stamp of approval. Right there, there can. There are 276 00:48:21.850 --> 00:48:31.189 Susanna Barkataki (she/her): 2 things like there's all that like patriarchal and kind of normative stuff, even in India, Hindu nationalist stuff. And then 277 00:48:31.240 --> 00:48:34.280 Susanna Barkataki (she/her): there's kind of this dumping model of education 278 00:48:34.690 --> 00:48:56.830 Susanna Barkataki (she/her): that comes from British. The British, like colonial way and mode of educating where some of the teacher trainings I've taken in India have been. Not that fun because we're sitting in class, and they're like, you must learn this mantra, and you must recite it exactly right. And if you don't, you're gonna have to say it in front of everyone until you get it right, you know, and I'm like, that does not 279 00:48:57.030 --> 00:49:02.449 Susanna Barkataki (she/her): actually feel good in my body, my soul, my spirit in terms of learning yoga 280 00:49:02.470 --> 00:49:18.319 Susanna Barkataki (she/her): and I have personally had to learn that the hard way and get clear on what spaces and what I want in terms of learning, and you know what what I value. And so it looks in many ways good. And 281 00:49:18.410 --> 00:49:29.779 Susanna Barkataki (she/her): maybe it's a yes, and right, like, I need to learn more. I need to understand more. And since I haven't had direct experience with them. I'm not sure. So 282 00:49:31.440 --> 00:49:37.130 Susanna Barkataki (she/her): oh, yes, Jason, it's in the Satya model. Yeah, yeah. Okay. 283 00:49:37.530 --> 00:49:39.710 Susanna Barkataki (she/her): Anything else on that, bonnie? 284 00:49:40.740 --> 00:49:55.460 Bonnie Walker: No, I was having the similar concerns to the Hindu Indian nationalism like really popped out at me first, but I just thought it was interesting that they are trying to come up as a alternative to Yoga alliance for teacher registration. 285 00:49:56.620 --> 00:50:04.560 Bonnie Walker: just with a different trying to take the profit model out of it, because that is one of my big concerns about Yoga Alliance is 286 00:50:04.670 --> 00:50:33.789 Bonnie Walker: the perpetuity of paying Yoga. So yeah, I was just it came across my radar, and I thought, Oh, that's interesting, and I just was wondering if anybody else had heard of them, and like it's not like, I expect everybody to jump out of yoga like platform. But yeah, I think we need an alternative to Yoga Alliance. We really do. And and the fact that it's there. It's like. 287 00:50:33.790 --> 00:50:45.440 Susanna Barkataki (she/her): maybe they'd be. Oh, but I it's also like it's one Swami, one person versus a collective 288 00:50:46.040 --> 00:51:13.999 Susanna Barkataki (she/her): I don't see any cause. I always look up the Swannis name, and me, too, right? I don't see anything, so I I'm just sharing sort of real time, like what my process is when I look at any educational institution, whatever it might be, whether that's, you know, like I'm going for a masters in teaching, or I'm going, for you know a deeper yoga training. As I look at all these things and try to talk to grads and other people who've who've gone through the training 289 00:51:14.000 --> 00:51:18.569 Susanna Barkataki (she/her): just to see what their experience is. Right? So 290 00:51:18.980 --> 00:51:20.120 Susanna Barkataki (she/her): and 291 00:51:20.180 --> 00:51:27.639 Susanna Barkataki (she/her): could be really cool, it could become a global alternative, which might be, you know, it's very much needed. 292 00:51:27.950 --> 00:51:36.499 Bonnie Walker: Yeah, yeah, I think it's worth keeping an eye on. And and yeah, and looking for all the things that you were looking for, I totally agree. So thank you. 293 00:51:38.100 --> 00:51:39.960 Susanna Barkataki (she/her): Yes, absolutely 294 00:51:40.100 --> 00:51:48.990 Susanna Barkataki (she/her): so. Any any questions, anything on your mind or heart, any challenges with practicing or ways you want to explore 295 00:51:49.040 --> 00:51:50.690 Susanna Barkataki (she/her): applying Yoga together. 296 00:51:58.180 --> 00:52:00.689 pīkake: Hello! I'm Pekaki. 297 00:52:01.000 --> 00:52:07.149 pīkake: I have a question. Whenever I do Asana, it brings up a lot of 298 00:52:07.320 --> 00:52:08.930 pīkake: like pain. 299 00:52:09.150 --> 00:52:15.310 pīkake: not physical pain, but emotional. And I was wondering, 300 00:52:15.730 --> 00:52:20.369 pīkake: like self soothing techniques 301 00:52:20.640 --> 00:52:23.310 pīkake: like while in Austin. 302 00:52:23.410 --> 00:52:25.790 pīkake: did it cut out at all? 303 00:52:26.910 --> 00:52:31.139 Susanna Barkataki (she/her): No, I heard you. Yeah. You're wondering about stuff, sir, soothing. 304 00:52:31.270 --> 00:52:40.980 pīkake: Yeah, like I noticed that it helps me to stay like low to the ground. And I do like 305 00:52:42.180 --> 00:52:52.580 pīkake: like happy baby and child's pose. And I do the little Bingi cot where I like pull myself into myself. 306 00:52:52.990 --> 00:52:56.390 pīkake: And 307 00:52:56.600 --> 00:52:59.649 pīkake: I think another question I have is like. 308 00:53:00.760 --> 00:53:05.470 pīkake: does it get easier? I know with 309 00:53:06.050 --> 00:53:10.169 pīkake: emotional pain, like, you just have to move through it. 310 00:53:10.260 --> 00:53:20.650 pīkake: And so I'm just curious about yeah, specific poses for like self soothing 311 00:53:20.680 --> 00:53:28.709 pīkake: And then, like, I mean, like experiences that others may have related to this if they want to share 312 00:53:29.700 --> 00:53:31.220 pīkake: Mahalo. Thank you. 313 00:53:31.970 --> 00:53:42.870 Susanna Barkataki (she/her): thank you. And if folks can just raise your hand or drop in the chat, if you've also ever experienced that, and I know I have. So you're not alone 314 00:53:43.090 --> 00:53:50.119 Susanna Barkataki (she/her): and absolutely. There are practices that you know, self soothing practices, I think 315 00:53:50.780 --> 00:54:12.710 Susanna Barkataki (she/her): often in our world we're told. If we're grieving or we're feeling pain so sort of like 10 up and pretend like we're fine. But it's the opposite of that right? It's like your intuition and the practices of poses that you're going towards or right on. It's the curl in the 10, the hold, the yeah. Like, for me, Balasana or on a pillow. 316 00:54:12.960 --> 00:54:26.200 Susanna Barkataki (she/her): So lots of supports, but like curling, holding being on the earth, laying on my belly. Sometimes, if there's rage or frustration with this sadness and grief 317 00:54:26.330 --> 00:54:29.819 Susanna Barkataki (she/her): or anger. I need to move strongly 318 00:54:29.840 --> 00:54:40.819 Susanna Barkataki (she/her): and like quickly, sort of with my breath through a more warrior like sequence, and then like cry and grieve and tend and be on the earth and and hold 319 00:54:40.870 --> 00:54:48.739 Susanna Barkataki (she/her): and I'm just looking cause I was making a sequence for myself. Actually, 320 00:54:49.080 --> 00:54:50.600 Susanna Barkataki (she/her): So 321 00:54:51.080 --> 00:54:56.809 Susanna Barkataki (she/her): it's I have Tadasana Uttanasana. Forward, fold 322 00:54:57.770 --> 00:55:13.300 Susanna Barkataki (she/her): squat, because it's helpful for me to get into my hips, too, like I feel like my inner growing and like inner like addictors get really tight when I'm upset or feeling emotional suffering. And then 323 00:55:13.940 --> 00:55:18.580 Susanna Barkataki (she/her): a lot of time on my belly, so like Salabasana locusts 324 00:55:18.870 --> 00:55:23.980 Susanna Barkataki (she/her): Balasana child's pose. 325 00:55:24.180 --> 00:55:27.200 Susanna Barkataki (she/her): half pigeon. 326 00:55:27.650 --> 00:55:28.870 Susanna Barkataki (she/her): and then 327 00:55:29.160 --> 00:55:41.769 Susanna Barkataki (she/her): I usually try to end with a guided meditation or guided relaxation, so I don't do it for myself. If I'm feeling a lot of a lot emotionally. I'll I'll turn on a 328 00:55:42.490 --> 00:55:58.689 Susanna Barkataki (she/her): someone else's voice right through like a recorded meditation and and let that hold me. And then the other thing I would say is like, Yes, I think it does change, and and Yoga can bring up a lot 329 00:55:58.880 --> 00:56:00.180 Susanna Barkataki (she/her): and 330 00:56:00.290 --> 00:56:10.489 Susanna Barkataki (she/her): for me. I've needed to bring in other resource providers so like for myself, I go to a therapist, and at times I've gone to like somatic experiencing 331 00:56:10.780 --> 00:56:21.829 Susanna Barkataki (she/her): one on one. I also did some like I don't know even what you would call this, but someone who, like had me sound like make sounds while moving to help release 332 00:56:21.900 --> 00:56:31.150 Susanna Barkataki (she/her): what was there and and so and then Emdr, which is that like looking left and right or left and right stimulation right? So I was. Just gonna look up. 333 00:56:31.420 --> 00:56:41.309 Susanna Barkataki (she/her): Think we have a list of therapeutic practitioners there? Let me see if I can find 334 00:56:41.440 --> 00:56:59.300 Susanna Barkataki (she/her): that just to kind of put out there that that could be it could be helpful for moving through. For moving through like the things that Yoga brings up right? Cause it's bringing up something that's moved and 335 00:56:59.730 --> 00:57:03.609 Susanna Barkataki (she/her): I'm not sure that yoga alone. 336 00:57:04.750 --> 00:57:20.990 Susanna Barkataki (she/her): II just don't know, cause I've always I've utilized other modalities, and I have this this sense that for me Yoga alone wouldn't have been enough to shift what I was experiencing. But obviously we're we're all different. So I'm dropping that list. 337 00:57:21.220 --> 00:57:22.640 Susanna Barkataki (she/her): it's different 338 00:57:22.690 --> 00:57:35.960 Susanna Barkataki (she/her): therapists and groups that offer online online therapy. So some individual therapists and then energy healing. There. So 339 00:57:36.290 --> 00:57:37.960 Susanna Barkataki (she/her): let me look at what you said. 340 00:57:38.860 --> 00:57:42.160 Susanna Barkataki (she/her): And I just want to say, yeah, like, I feel you. 341 00:57:43.010 --> 00:57:43.830 Yeah. 342 00:57:44.370 --> 00:57:49.719 Susanna Barkataki (she/her): yeah. Bonnie says, I experience it, too. Oh, in triangle. Hmm. 343 00:57:49.810 --> 00:57:54.089 Susanna Barkataki (she/her): Rachel, crossing over the heart and giving gentle compression to my arms. 344 00:57:54.260 --> 00:58:03.150 Susanna Barkataki (she/her): Yeah, holding my hands on my heart and belly rocking, I find that so comforting. Yeah, yeah. 345 00:58:03.520 --> 00:58:06.410 Susanna Barkataki (she/her): upside down might help. Oh, interesting Laura! 346 00:58:07.880 --> 00:58:14.929 Susanna Barkataki (she/her): External versus internal anchors coming back to things that are concrete in this moment. But I can touch here. See. 347 00:58:15.300 --> 00:58:30.000 Susanna Barkataki (she/her): I spend a lot of time in child pose and on my side cuddle into a pillow. Yeah, with a blanket or sweatshirt or hood over my head. Yes, kind of think about it as like making ourselves a burrito, or like a sushi roll, you know, like really 348 00:58:30.440 --> 00:58:42.949 Susanna Barkataki (she/her): close, close in Bonnie. Yes, it gets better. I spent a lot of time in Yoga classes curled up in a ball, but that was needed. Totally understand what you're experiencing, and you are not alone. Yes. 349 00:58:43.540 --> 00:58:55.370 Susanna Barkataki (she/her): it does get better, and Yoga alone might not be enough. I'm still working through a lot related to why I left teaching Yoga so almost daily struggle with rage and despair on the mat. Oh, yeah, and I have a therapist. 350 00:58:55.640 --> 00:59:02.080 Susanna Barkataki (she/her): Having your feet above your head can activate the parasympathetic nervous system. Yes, thank you. 351 00:59:02.460 --> 00:59:18.240 Susanna Barkataki (she/her): And then also, I do wanna say, like, if you're wanting not so much traditional therapy, you could do yoga therapy right like a yoga therapist would be able to work with you in terms of shapes and movement and practices that also 352 00:59:18.730 --> 00:59:23.949 Susanna Barkataki (she/her): also work with balancing or harmonizing our emotional state. 353 00:59:25.120 --> 00:59:41.999 Susanna Barkataki (she/her): So I hope that's supportive and helpful, and I will be on November second. I'm gonna do a like a free community. I just feel like right now we need Yoga for grief and rage, you know, and 354 00:59:42.020 --> 00:59:46.260 Susanna Barkataki (she/her): so I wanted to offer a community-based Yoga retreat 355 00:59:46.360 --> 00:59:56.430 Susanna Barkataki (she/her): and, you're more than welcome to come. You'll probably see an an email come through about it. If you're on my list or follow me at all on social media 356 00:59:56.690 --> 00:59:57.960 Susanna Barkataki (she/her): and 357 00:59:58.320 --> 01:00:05.280 Susanna Barkataki (she/her): will be doing the practice that I just described, cause I've been doing it for myself. They wanted to offer it out for for others. 358 01:00:07.120 --> 01:00:09.009 Susanna Barkataki (she/her): So we're at time 359 01:00:09.030 --> 01:00:11.480 Susanna Barkataki (she/her): our lovely 360 01:00:11.710 --> 01:00:16.850 Susanna Barkataki (she/her): office hours. I just feel always so nourished by being together with you all. 361 01:00:17.110 --> 01:00:21.640 Susanna Barkataki (she/her): and I wanna offer my deep, deep gratitude to each of you 362 01:00:22.070 --> 01:00:27.620 Susanna Barkataki (she/her): for being here, and also for your practicing in your life. And 363 01:00:27.940 --> 01:00:38.160 Susanna Barkataki (she/her): and maybe if there's one thing you're taking away, you can drop that in the chat, and then we can unmute and say goodbye. Yes, ma'am. 364 01:00:40.520 --> 01:00:47.960 Susanna Barkataki (she/her): Yeah. Landed in my body. There's no need to push through. Feel the pain. Yeah. Invitation to go gently. 365 01:00:48.610 --> 01:00:50.660 Susanna Barkataki (she/her): Connection, love. 366 01:00:51.540 --> 01:00:53.960 Susanna Barkataki (she/her): gratitude, breathe. 367 01:00:55.450 --> 01:01:00.219 Susanna Barkataki (she/her): and we can unmute and say goodbye and thank you so much to each of you. 368 01:01:03.960 --> 01:01:09.710 Bonnie Walker: Bye, everyone. Thank you, everyone. 369 01:01:10.110 --> 01:01:12.020 pīkake: Thank you. 370 01:01:13.370 --> 01:01:14.960 Caroline: Thank you very much. 371 01:01:15.430 --> 01:01:16.639 Susanna Barkataki (she/her): I know.