WEBVTT 1 00:00:00.190 --> 00:00:08.880 Susanna Barkataki (she/her): welcome to our office hours for November. Wow! I can't believe it's November 2 00:00:09.170 --> 00:00:18.540 Susanna Barkataki (she/her): 2023 and we're just a small group today, and I was just sharing with Juliana. I have. 3 00:00:19.130 --> 00:00:34.940 Susanna Barkataki (she/her): it's very dry where I am like very dry and windy like that aggravation time. And actually having a little bit of a nose bleed, which seems to have calmed down. But right before we came on, it's like, Oh, here we go. 4 00:00:35.380 --> 00:00:52.250 Susanna Barkataki (she/her): so just inviting us to take our time in coming into the space. and I'm thinking what I would love to do is invite a time for reflection, and I'll drop a question in the chat. 5 00:00:52.570 --> 00:01:12.969 Susanna Barkataki (she/her): and then we can journal a little bit on that, and I'll play some music, and then we'll come out and and then talk and practice together, and then just pulling up the questions that I want. Actually, I think I'll just riff. So the question that I'm thinking about right now 6 00:01:13.610 --> 00:01:22.350 Susanna Barkataki (she/her): is really been reflecting on Isvira Pranadana, and like surrender to something greater than ourselves. 7 00:01:22.480 --> 00:01:29.699 Susanna Barkataki (she/her): and that trust in the divine, even when things seem hopeless or challenging, or 8 00:01:30.170 --> 00:01:33.689 Susanna Barkataki (she/her): can't quite see a way out or a way through. 9 00:01:33.700 --> 00:01:43.190 Susanna Barkataki (she/her): And so I wanted to invite us to journal on that, like the the inquiry around your connection to the divine. 10 00:01:43.550 --> 00:01:47.650 Susanna Barkataki (she/her): and how Yoga supports you in that. 11 00:01:49.270 --> 00:01:52.760 Susanna Barkataki (she/her): And you could also. if you'd like. 12 00:01:52.800 --> 00:01:57.569 Susanna Barkataki (she/her): reflect on how you are being a vessel 13 00:01:58.150 --> 00:02:05.120 Susanna Barkataki (she/her): for Yoga recently like, how is Yoga showing up for you? And how are you showing up for it? 14 00:02:05.500 --> 00:02:08.000 Susanna Barkataki (she/her): And 15 00:02:13.420 --> 00:02:18.039 Susanna Barkataki (she/her): are you sure it's it's showing up for you? Yes. 16 00:02:20.210 --> 00:02:21.340 Susanna Barkataki (she/her): okay. 17 00:02:21.650 --> 00:02:39.129 Susanna Barkataki (she/her): So those are our inquiry questions, and we'll take like 3 or 4 min, just to reflect if you'd like to slow down, maybe give yourself a little loving touches or care journal. Meditate. All of those are welcome to you, and I'm going to 18 00:02:39.160 --> 00:02:45.980 Susanna Barkataki (she/her): play a rag coffee by Sarathi while we write or reflect 19 00:03:17.560 --> 00:03:20.090 you 20 00:03:48.830 --> 00:03:49.540 the 21 00:03:57.610 --> 00:03:58.800 and 22 00:04:51.180 --> 00:04:51.980 okay. 23 00:04:54.580 --> 00:04:57.120 you're the 24 00:04:59.800 --> 00:05:06.290 the 25 00:05:26.140 --> 00:05:30.120 to 26 00:05:48.700 --> 00:05:50.660 the 27 00:05:54.140 --> 00:05:56.120 for 28 00:06:17.090 --> 00:06:18.870 to 29 00:06:55.300 --> 00:06:57.750 okay. the 30 00:07:00.630 --> 00:07:01.350 the 31 00:07:33.190 --> 00:07:34.200 to. 32 00:07:55.250 --> 00:08:00.009 Susanna Barkataki (she/her): So, taking a minute or 2, just to finish up your writing 33 00:08:46.980 --> 00:08:57.129 Susanna Barkataki (she/her): and thank you for your patience with me, as, I took care of my bodily, needs, I'm better better now. But 34 00:08:57.430 --> 00:09:05.379 Susanna Barkataki (she/her): just also for those who teach right or hold space. I think it's often so helpful to just be transparent about 35 00:09:05.380 --> 00:09:29.469 Susanna Barkataki (she/her): what's going on not to over center, but part of why I don't try to like. Pretend everything's fine when it's not fine, is because I think people can tell right, and they can feel our energy. And so if I'm over here trying to hide that, I I'm just getting over having a bloody nose, which is something quite common for me, but also can be a little bit alarming for folks who it might not be common for 36 00:09:29.620 --> 00:09:46.699 Susanna Barkataki (she/her): then that energy would transmit. So it's better to just be transparent. So for me, that's part of a practice of Satya is being being real with where I'm at, you know. And 37 00:09:46.770 --> 00:09:49.290 Susanna Barkataki (she/her): and again, not over focusing and not 38 00:09:50.730 --> 00:10:07.629 Susanna Barkataki (she/her): like projecting on to folks. I think that's really important, too, like I can have a little sense of humor about it, and especially if it had turned into a 15 min journaling session, and maybe me guiding a practice with my camera off of relaxation right like there can be some humor there but 39 00:10:07.660 --> 00:10:16.300 Susanna Barkataki (she/her): but that the the foundation is self inquiry, and then also like truth and directness. 40 00:10:16.660 --> 00:10:21.289 Susanna Barkataki (she/her): So I'd love to hear if anyone would like to share out loud or in the chat. 41 00:10:21.380 --> 00:10:35.429 Susanna Barkataki (she/her): How is your connection flowing to the divine right? Now to Yoga how are you being a vessel for Yoga? And how is Yoga supporting you with the the theme of either? 42 00:10:35.510 --> 00:10:39.850 Susanna Barkataki (she/her): You know Swaddaya or Ishmar Panidana really present 43 00:10:39.970 --> 00:10:48.300 Susanna Barkataki (she/her): this time for us. Whether or not you're on that, you know, in Yoga class curator, that team can always be alive for us. 44 00:10:48.410 --> 00:10:52.400 Susanna Barkataki (she/her): so inviting in reflections in the chat or out loud. 45 00:11:19.990 --> 00:11:21.060 Susanna Barkataki (she/her): Yes. 46 00:11:23.130 --> 00:11:32.170 Susanna Barkataki (she/her): feel like Yoga gives me access to the spiritual part of myself that I never knew existed this great vast calmness, deep within myself 47 00:11:32.500 --> 00:11:35.370 Susanna Barkataki (she/her): that also bears so much strength. 48 00:11:36.070 --> 00:11:44.679 Susanna Barkataki (she/her): I like to believe that through Yoga practice, and also sometimes teaching classes, I can give some of these feelings to my surrounding friends and family. 49 00:11:44.980 --> 00:11:46.080 Susanna Barkataki (she/her): Yes. 50 00:11:46.460 --> 00:11:48.529 Susanna Barkataki (she/her): it's so beautiful. 51 00:11:49.390 --> 00:11:53.780 Susanna Barkataki (she/her): I really relate to that. And I definitely 52 00:11:54.130 --> 00:12:00.360 Susanna Barkataki (she/her): have experienced that transmission of energy. You know, the from others 53 00:12:00.710 --> 00:12:15.350 Susanna Barkataki (she/her): receiving a sense of calm, or a sense of presence or joy or groundedness through a teacher, but also from folks who weren't even officially teaching, but just carried that energy that I was around 54 00:12:17.930 --> 00:12:19.190 Susanna Barkataki (she/her): anyone else. 55 00:12:26.570 --> 00:12:28.180 Susanna Barkataki (she/her): Yes, Stephanie. 56 00:12:28.840 --> 00:12:31.160 Stephanie Robert: Hi, there! Hi! 57 00:12:31.670 --> 00:12:58.639 Stephanie Robert: I think for me what came up was because of the change in seasons just this connection to the earth, and that we're all connected, and that being a part of the philosophy of Yoga and other beliefs and spiritualities as well. But I think that's been coming up for me a lot lately, just feeling that connection to the change that's going on outside, at least in my part of the world. 58 00:12:58.690 --> 00:13:06.360 Stephanie Robert: And my, that connection with the people that I'm practicing with, or just my Matt. 59 00:13:09.310 --> 00:13:13.559 Susanna Barkataki (she/her): Thank you, Stephanie. Yes, that's that's really beautiful. The 60 00:13:14.050 --> 00:13:16.089 Susanna Barkataki (she/her): connection to our environment 61 00:13:16.180 --> 00:13:27.530 Susanna Barkataki (she/her): and nature is. It's such a immediate vehicle like we can look around and kind of take in form and color and shape, but also like 62 00:13:27.970 --> 00:13:39.240 Susanna Barkataki (she/her): there is a different energy right now, especially for many of us. In the northern hemisphere. It's shifting. It's darker. There was a time change for many of us. And 63 00:13:39.400 --> 00:13:59.439 Susanna Barkataki (she/her): there's some tangible kind of palpable shifts in our for many of us, of course not for all in our bodies and our minds in our emotions. And I know sometimes I fight that, or I feel like there's something wrong with me that I wanna rest more, that I'm more tired, or you know these are. This is just my experience. Yours might be different 64 00:13:59.440 --> 00:14:13.279 Susanna Barkataki (she/her): then. I remember right, this is the hibernating time. This is the gathering time. This is the reflecting time, and it's not wrong to need more rest. More. Yoga midra more yin yoga more 65 00:14:13.440 --> 00:14:31.439 Susanna Barkataki (she/her): restorative. Yoga in fact, it's a wonderful opportunity to turn towards those things in the world around us and in our practices. And then, Justine, I see your note. I also love seeing you. I think you're in your classroom. Maybe 66 00:14:31.900 --> 00:14:33.639 Susanna Barkataki (she/her): So if you want to 67 00:14:33.760 --> 00:14:48.029 Susanna Barkataki (she/her): talk or share, I'm not sure if you're able to you said. I've taken my yoga practice for granted. However, even when I met my limits in the past month, I can honor and have compassion, and I've shut down from work and caretaking of a family member. Yes. 68 00:14:48.030 --> 00:15:09.399 Susanna Barkataki (she/her): I'm going to set my video off because for some lights. Yes, yes, the lights are too harsh, absolutely. That's wonderful. And I love what you said above about how the beauty of zoom is to be able to shut off the camera when we need to take care of our needs. And I'm so appreciating that, like the the ability to be in our own energies 69 00:15:09.520 --> 00:15:21.120 Susanna Barkataki (she/her): and also receive energy. Right? Like, we can feel each other's energy in the circle and the space and the intention of growth and learning with Yoga. would anyone else like to share. 70 00:15:30.760 --> 00:15:31.860 Susanna Barkataki (she/her): Okay. 71 00:15:34.940 --> 00:15:47.099 Susanna Barkataki (she/her): I would love to guide a little practice. There were no questions that came in today. For today's office hours. But I think often it's sometimes it's because 72 00:15:47.130 --> 00:15:54.170 Susanna Barkataki (she/her): we're in that kind of cultivating time. We're not really necessarily in a time of like having a lot of 73 00:15:54.210 --> 00:15:58.109 Susanna Barkataki (she/her): thought, but more like experiential 74 00:15:58.270 --> 00:16:03.939 Susanna Barkataki (she/her): receptivity, and so I thought it might be nice to practice a little bit. 75 00:16:04.600 --> 00:16:16.530 Susanna Barkataki (she/her): And so you're welcome. If you would like to turn off your camera, you can leave it on. It's up to you. Ii enjoy practicing both ways. Just kind of depends on what my my energy is. 76 00:16:16.580 --> 00:16:20.169 Susanna Barkataki (she/her): and I'll guide us in. 77 00:16:22.190 --> 00:16:30.340 Susanna Barkataki (she/her): and then you let me know. Zoom settings have changed, so I'm not sure if you'll be able to hear the bell or not. Can you let me know if you hear this? 78 00:16:33.560 --> 00:16:34.480 Susanna Barkataki (she/her): No 79 00:16:36.870 --> 00:16:40.939 Susanna Barkataki (she/her): zoom is so funny. Okay, 80 00:16:44.470 --> 00:16:45.190 yeah. 81 00:16:45.790 --> 00:16:50.630 Susanna Barkataki (she/her): So we'll leave. We'll leave. The bells are 82 00:16:50.950 --> 00:16:58.910 Susanna Barkataki (she/her): breath as the bell of mindfulness. And so, wherever you are, you can take a deep breath into your nose 83 00:17:00.080 --> 00:17:03.010 Susanna Barkataki (she/her): and full breath out through your mouth. 84 00:17:04.470 --> 00:17:06.660 Susanna Barkataki (she/her): maybe with some sounds 85 00:17:12.020 --> 00:17:20.939 Susanna Barkataki (she/her): one more time. deepest breath in that you've taken all day and full breath out, and 86 00:17:24.300 --> 00:17:30.929 Susanna Barkataki (she/her): drop right ear to right shoulder, and then right shoulder down towards the earth. 87 00:17:33.280 --> 00:17:34.769 Susanna Barkataki (she/her): Let me hear you. 88 00:17:37.190 --> 00:17:38.579 Susanna Barkataki (she/her): and you can take 89 00:17:40.290 --> 00:17:48.000 Susanna Barkataki (she/her): your left hand and stretch it out and away from yourself, or hold on to the chair, if you would like 90 00:17:48.240 --> 00:17:52.919 Susanna Barkataki (she/her): as a way of lengthening and stretching through the 91 00:17:53.030 --> 00:18:09.369 Susanna Barkataki (she/her): left side of your neck. maybe opening and closing your jaw. facing down with the earth up towards the sky. using your other hand, maybe, if you'd like, give yourself a little massage. 92 00:18:09.560 --> 00:18:13.680 Susanna Barkataki (she/her): were open the shoulder a little bit more. 93 00:18:18.710 --> 00:18:23.890 Susanna Barkataki (she/her): and then, when you're ready on your own time, letting that hand come down and around 94 00:18:24.280 --> 00:18:26.350 Susanna Barkataki (she/her): to rest underneath 95 00:18:26.800 --> 00:18:32.659 Susanna Barkataki (she/her): your right jaw at your right temple, and then softly bringing your head up 96 00:18:32.760 --> 00:18:38.919 Susanna Barkataki (she/her): to center, and taking this opportunity, perhaps, to massage on the side. 97 00:18:40.760 --> 00:18:44.640 Susanna Barkataki (she/her): give yourself a little bit of tender care. 98 00:18:46.830 --> 00:18:49.960 Susanna Barkataki (she/her): and then we'll stretch in the other direction. 99 00:18:50.890 --> 00:18:54.329 Susanna Barkataki (she/her): left ear towards left shoulder. 100 00:18:57.370 --> 00:19:02.610 Susanna Barkataki (she/her): taking a moment here to just play. gazing down towards the earth. 101 00:19:04.130 --> 00:19:06.399 Susanna Barkataki (she/her): opening and closing your jaw. 102 00:19:18.550 --> 00:19:22.850 Susanna Barkataki (she/her): and then sending your right arm back behind you. 103 00:19:22.900 --> 00:19:24.639 Susanna Barkataki (she/her): stretching it out. 104 00:19:26.820 --> 00:19:29.830 Susanna Barkataki (she/her): be continuing to look down and up. 105 00:19:35.780 --> 00:19:43.399 Susanna Barkataki (she/her): using your other hand to massage or open your shoulder a little bit more, give it neck, a little bit of care. 106 00:19:51.960 --> 00:19:59.490 Susanna Barkataki (she/her): one more breath here. and then gently letting your hand come over massaging 107 00:19:59.740 --> 00:20:04.409 Susanna Barkataki (she/her): on your left jaw up towards your left temple. 108 00:20:04.600 --> 00:20:08.040 Susanna Barkataki (she/her): and then slowly bringing your head back up to center. 109 00:20:08.500 --> 00:20:17.090 Susanna Barkataki (she/her): you can take both hands and give yourself a little massage around your scalp, your skull, and then. 110 00:20:17.300 --> 00:20:22.750 Susanna Barkataki (she/her): when you're ready, you can let your hands slide down the back of your head into 111 00:20:23.010 --> 00:20:32.890 Susanna Barkataki (she/her): the occipital bones, so that bony ridge at the base of your skull. This gets right into our third eye, Chuckra Center. 112 00:20:32.900 --> 00:20:34.839 So it opens up 113 00:20:34.920 --> 00:20:40.490 Susanna Barkataki (she/her): as we massage there some of the connection that we can have to 114 00:20:41.930 --> 00:20:45.250 Susanna Barkataki (she/her): our intuition, to the divine. 115 00:20:46.640 --> 00:21:06.640 Susanna Barkataki (she/her): When you feel satisfied of movement you can make, if you'd like a little bit of a cradle with your hands and then rest them on that point, resting your head, bringing your head forward and softening your shoulders. This invites in some traction opens up the back of your neck. 116 00:21:08.190 --> 00:21:15.580 Susanna Barkataki (she/her): deep, breath in full exhale, dropping your 10 a little bit further towards the earth. 117 00:21:23.890 --> 00:21:27.630 Susanna Barkataki (she/her): softening your jaw, softening your eyes. 118 00:21:44.500 --> 00:21:46.590 Susanna Barkataki (she/her): one more breath here. 119 00:21:47.810 --> 00:21:53.529 Susanna Barkataki (she/her): and then slowly letting your arms and clasp bring them down 120 00:21:53.930 --> 00:22:01.569 Susanna Barkataki (she/her): towards the earth, or the desk, or the terror, or your own body in front of you reaching towards the earth. 121 00:22:02.530 --> 00:22:15.310 Susanna Barkataki (she/her): and you don't need to touch anything or touch the earth, but just sending your energy forward, perhaps finding a deeper bend in your spine, coming down through your lumbar vertebrae 122 00:22:29.830 --> 00:22:32.470 next inhale. 123 00:22:32.670 --> 00:22:42.429 Susanna Barkataki (she/her): releasing this shape, coming up, back up to center, and you can come slowly if you came up quickly, maybe taking your time 124 00:22:42.800 --> 00:22:52.329 Susanna Barkataki (she/her): slowly walking your hands up your body or up the chair. back, up. and then we'll invite ourselves into a counter shape. 125 00:22:52.900 --> 00:23:05.990 Susanna Barkataki (she/her): So we were folded forward, and now to open the test, and the heart inhaling, arching from your low back, up through your cervical spine, lifting your chin up 126 00:23:06.250 --> 00:23:17.629 Susanna Barkataki (she/her): and opening most importantly, your heart towards the sky, rolling your shoulder blades back towards one another. You can hold onto a chair or your legs 127 00:23:19.910 --> 00:23:24.020 Susanna Barkataki (she/her): inhaling and exhaling here 128 00:23:33.040 --> 00:23:34.729 Susanna Barkataki (she/her): one more breath. 129 00:23:37.140 --> 00:23:47.529 Susanna Barkataki (she/her): and then we'll drop our head forward, rolling our necks in a circle around to one side, then the other. 130 00:23:47.670 --> 00:24:00.149 Susanna Barkataki (she/her): and if that feels good you can keep rolling in circles, or, if you prefer, you can just kind of rock your head side to side, facing forward. For some of us it's 131 00:24:00.290 --> 00:24:04.249 Susanna Barkataki (she/her): little too much intensity to go all the way around. 132 00:24:07.080 --> 00:24:13.110 Susanna Barkataki (she/her): and wherever you are we'll do 3 more circles in this direction. 3 more rocks. 133 00:24:24.910 --> 00:24:28.530 Susanna Barkataki (she/her): and then on your own time, circle your neck 134 00:24:29.010 --> 00:24:32.650 Susanna Barkataki (she/her): around or rock in the other direction. 135 00:24:48.290 --> 00:24:50.380 Susanna Barkataki (she/her): One more circle here. 136 00:24:56.540 --> 00:25:12.570 Susanna Barkataki (she/her): and then we'll invite some movement into our shoulders. so inhaling. Bring your shoulders up, and you can place your hands on your shoulder blades. Sometimes I find that helps me isolate the movement and keep my shoulders away from my ears. 137 00:25:16.680 --> 00:25:34.939 Susanna Barkataki (she/her): and if you would like, you can keep your hands there, or once you feel like you've kind of got that movement. You can expand your arms out, just checking. You're not gonna knock or bump anything around you, and I like to rotate and bring my wrists into this. So it's not just a static. 138 00:25:35.550 --> 00:25:39.039 Susanna Barkataki (she/her): circling, but moving, circling. 139 00:25:42.590 --> 00:25:46.890 Susanna Barkataki (she/her): perhaps inhaling, as you come forward, exhaling as you go back. 140 00:25:50.000 --> 00:25:56.880 Susanna Barkataki (she/her): and you can continue circling in this direction, or, if you look like, circle your arms the other way. 141 00:25:58.030 --> 00:26:06.550 Susanna Barkataki (she/her): I like to just rotate back because my shoulders are pulled forward so much just from life and work and typing. 142 00:26:07.370 --> 00:26:08.130 Okay. 143 00:26:09.620 --> 00:26:12.189 Susanna Barkataki (she/her): my anatomy, all of those things 144 00:26:13.810 --> 00:26:16.850 Susanna Barkataki (she/her): inhale and exhale. 145 00:26:20.410 --> 00:26:31.339 Susanna Barkataki (she/her): You might be feeling tightness or tenderness in your shoulders, taking a moment just to stretch your arms back behind you. If you'd like, clasp your hands and lift them up 146 00:26:31.410 --> 00:26:35.959 Susanna Barkataki (she/her): any amount away from the body, or use the tear. 147 00:26:39.400 --> 00:26:43.000 Susanna Barkataki (she/her): and then exhale hands. Come forward and down. 148 00:26:43.090 --> 00:26:49.880 Susanna Barkataki (she/her): just checking in noticing how you are in this moment. How does it feel to be 149 00:26:50.780 --> 00:26:56.309 Susanna Barkataki (she/her): in your form, in your body, tuning in connecting to Yoga itself. 150 00:26:58.300 --> 00:27:02.459 Susanna Barkataki (she/her): and we'll bring those circular motions into our bodies. 151 00:27:02.560 --> 00:27:26.039 Susanna Barkataki (she/her): her torso, so you can place your hands on the table, your legs, if you're sitting, maybe on your knees, if you're standing, maybe on your hips and begin to circle around, inhaling one direction, exhaling the other, so this can be as large or as subtle a movement as you like. Mine is feeling nice and large, with my hips. 152 00:27:26.190 --> 00:27:31.899 Susanna Barkataki (she/her): spine, neck, shoulders, all getting into the party 153 00:27:38.360 --> 00:27:40.880 Susanna Barkataki (she/her): and then circling the other way. 154 00:27:42.660 --> 00:27:47.579 Susanna Barkataki (she/her): allowing your breath to flow and support your movement. 155 00:28:06.860 --> 00:28:10.619 Susanna Barkataki (she/her): Beautiful. One more circle here. 156 00:28:10.950 --> 00:28:19.699 Susanna Barkataki (she/her): and then bit to Lasana and Marjorie Asana, so inhaling, rolling your shoulders back like we did earlier. 157 00:28:19.990 --> 00:28:21.360 Susanna Barkataki (she/her): arching 158 00:28:21.390 --> 00:28:29.569 Susanna Barkataki (she/her): through your front body, sending your tin up towards the sky, and then exhale rounding cat and cow. 159 00:28:31.040 --> 00:28:41.519 Susanna Barkataki (she/her): All of these are Pratapana, or practices to awaken and move energy through our spines, and they're like warm up exercises 160 00:28:41.690 --> 00:28:43.480 Susanna Barkataki (she/her): in a way for 161 00:28:44.450 --> 00:28:50.410 Susanna Barkataki (she/her): well-being, but also warm up for any more vigorous Asana. 162 00:28:55.130 --> 00:29:04.049 Susanna Barkataki (she/her): seeing if you can bring in devotion to your movement on your exhale releasing, surrendering 163 00:29:04.200 --> 00:29:06.019 Susanna Barkataki (she/her): on your inhale 164 00:29:06.700 --> 00:29:08.760 Susanna Barkataki (she/her): love connection 165 00:29:29.100 --> 00:29:31.910 Susanna Barkataki (she/her): few more movements like this. 166 00:29:34.360 --> 00:29:43.440 Susanna Barkataki (she/her): and then option to bring this into your legs and thighs. So a couple ways to do this, and one might be, I'm wearing a 167 00:29:43.570 --> 00:29:53.439 Susanna Barkataki (she/her): dress. I didn't plan out in guiding Assana, but this can be done, and in any form, right? So you can rotate your leg around on 168 00:29:54.510 --> 00:30:07.940 Susanna Barkataki (she/her): its axis, one direction rotating through your foot, your ankle, your knee you can stand, or if you're sitting, another option would be to lift your leg up and cradle your leg and move it in circles. 169 00:30:08.160 --> 00:30:12.170 Susanna Barkataki (she/her): So, however, you would like to do that, and I will stand, I think. 170 00:30:19.900 --> 00:30:24.140 Susanna Barkataki (she/her): circling your leg around in one direction 171 00:30:26.350 --> 00:30:27.780 Susanna Barkataki (she/her): and then another. 172 00:30:27.970 --> 00:30:40.680 Susanna Barkataki (she/her): and you're welcome to as you're moving your leg to hold on to something like chair or wall, or to work on your balance. However, you would like. 173 00:30:41.890 --> 00:30:46.909 Susanna Barkataki (she/her): and if you've been circling in one direction, bring your leg around in the other 174 00:30:50.390 --> 00:30:52.910 Susanna Barkataki (she/her): few more circles on this side. 175 00:30:55.030 --> 00:31:02.580 Susanna Barkataki (she/her): and then, placing that foot back on the earth, wherever you are, finding your Tadasana seated, standing. 176 00:31:04.480 --> 00:31:09.810 Susanna Barkataki (she/her): centering within yourself. connecting to your 177 00:31:11.340 --> 00:31:14.949 Susanna Barkataki (she/her): particular path of practice. 178 00:31:16.420 --> 00:31:23.929 Susanna Barkataki (she/her): The beauty of Yoga is, you can't really go wrong. There's so many ways to practice. 179 00:31:24.460 --> 00:31:28.810 Susanna Barkataki (she/her): And even when we feel like maybe we haven't been practicing 180 00:31:29.010 --> 00:31:33.159 Susanna Barkataki (she/her): like, maybe we haven't been on our mats or on our cushions. 181 00:31:33.170 --> 00:31:35.069 Susanna Barkataki (she/her): Perhaps there's been 182 00:31:35.160 --> 00:31:40.420 Susanna Barkataki (she/her): development or growth with our ethics, or with our kindness or our compassion. 183 00:31:41.990 --> 00:31:56.609 Susanna Barkataki (she/her): and all of that comes from the solid foundation of ethics and practice, and Yoga in daily life. and so moving from that foundation, now shifting your weight to the other side, lifting up your other leg seated, standing. 184 00:31:57.510 --> 00:32:01.620 Susanna Barkataki (she/her): lying down and rotating your leg around. 185 00:32:02.100 --> 00:32:16.910 Susanna Barkataki (she/her): These little movements practically do so much. They serve to lubricate our joints. open up areas of our body where we may not move much if we're sitting or standing a lot. 186 00:32:20.150 --> 00:32:25.040 Susanna Barkataki (she/her): and also provide information for inquiries forced by the Ayato. 187 00:32:25.230 --> 00:32:29.649 Susanna Barkataki (she/her): If you've been rotating in one direction. Invitation to go the other way. 188 00:32:37.650 --> 00:32:39.820 Susanna Barkataki (she/her): Few more circles here. 189 00:32:42.070 --> 00:32:44.760 Susanna Barkataki (she/her): Release your leg back down. 190 00:32:46.000 --> 00:32:47.990 Susanna Barkataki (she/her): coming into Tadasana. 191 00:32:48.030 --> 00:32:51.660 Susanna Barkataki (she/her): seated, standing, lying down. 192 00:32:55.540 --> 00:33:01.770 Susanna Barkataki (she/her): We'll do some half-sense salutations. So hands come together at your heart. 193 00:33:02.300 --> 00:33:09.020 Susanna Barkataki (she/her): Inhale, raising arms up overhead. lengthening up slight back, bend. 194 00:33:10.240 --> 00:33:16.810 Susanna Barkataki (she/her): opening your heart towards the sky, and from your heart, leaning forward and down over your body. 195 00:33:16.870 --> 00:33:24.229 Susanna Barkataki (she/her): over your desk towards the earth, connecting to the elements that support you. 196 00:33:27.770 --> 00:33:31.210 Susanna Barkataki (she/her): touching the earth energetically, or with your body 197 00:33:31.340 --> 00:33:36.780 Susanna Barkataki (she/her): inhale hands come up, arms float out wide 198 00:33:36.850 --> 00:33:38.860 Susanna Barkataki (she/her): up towards the sky. 199 00:33:40.050 --> 00:33:42.260 Susanna Barkataki (she/her): feeling the support of the earth. 200 00:33:42.860 --> 00:33:51.700 Susanna Barkataki (she/her): surrendering, opening your heart in a back bend. exhale hands, come down to heart center. 201 00:33:53.250 --> 00:33:58.880 Susanna Barkataki (she/her): continue our flow on your own breath, rhythm inhale hands come up and around. 202 00:34:00.270 --> 00:34:04.099 Susanna Barkataki (she/her): exhale. fold forward and down. 203 00:34:05.980 --> 00:34:08.179 Susanna Barkataki (she/her): releasing towards the earth. 204 00:34:09.489 --> 00:34:18.350 Susanna Barkataki (she/her): Inhale, lift hands, come up out towards the sky. slight back, bend 205 00:34:19.710 --> 00:34:29.339 Susanna Barkataki (she/her): and hands come down to heart center. continuing to move on your own breath, rhythm arms up, out and around. 206 00:34:30.670 --> 00:34:36.070 Susanna Barkataki (she/her): down, towards heart center. exhale forward fold. 207 00:34:37.760 --> 00:34:39.690 Susanna Barkataki (she/her): reaching for the earth. 208 00:34:42.239 --> 00:34:45.310 Susanna Barkataki (she/her): pulling in that support and nourishment. 209 00:34:45.510 --> 00:34:50.649 Susanna Barkataki (she/her): Arms fly around towards the sky, heart opens. 210 00:34:51.810 --> 00:34:59.440 Susanna Barkataki (she/her): exhale hands come down to Words Center. We'll do one more cycle like this on your own rhythm. 211 00:35:23.360 --> 00:35:24.710 Susanna Barkataki (she/her): Look how 212 00:35:25.960 --> 00:35:31.600 Susanna Barkataki (she/her): meet in our Tadasana seated, standing, lying down. 213 00:35:32.580 --> 00:35:36.449 Susanna Barkataki (she/her): palms press into one another, and then release 214 00:35:36.800 --> 00:35:40.790 Susanna Barkataki (she/her): towards the earth. palms open. 215 00:35:46.340 --> 00:35:49.380 Susanna Barkataki (she/her): following your breath into yourself. 216 00:35:52.790 --> 00:35:57.870 Susanna Barkataki (she/her): perhaps letting go anything. 217 00:35:58.670 --> 00:36:02.910 Susanna Barkataki (she/her): any thoughts, any obstacles, distractions 218 00:36:07.390 --> 00:36:09.160 Susanna Barkataki (she/her): on your exhales. 219 00:36:12.260 --> 00:36:16.719 Susanna Barkataki (she/her): We'll practice little bit of meditation here. 220 00:36:16.810 --> 00:36:22.150 Susanna Barkataki (she/her): Your choice, if you would like to find a relaxed shape like 221 00:36:22.430 --> 00:36:23.430 Susanna Barkataki (she/her): for 222 00:36:23.920 --> 00:36:30.000 Susanna Barkataki (she/her): Shavasana or Sukasana and easy pose for meditation. 223 00:36:32.670 --> 00:36:35.449 Susanna Barkataki (she/her): something so powerful about 224 00:36:35.590 --> 00:36:41.200 Susanna Barkataki (she/her): choosing to enter our own consciousnesses and doing that together. 225 00:36:42.940 --> 00:36:51.979 Susanna Barkataki (she/her): So taking strength and support from others, practicing together today here, and who might be watching later. 226 00:36:55.660 --> 00:36:59.210 Susanna Barkataki (she/her): choosing a focus for your practice like your breath. 227 00:37:03.210 --> 00:37:07.710 Susanna Barkataki (she/her): we'll practice for a few minutes. relaxing. 228 00:37:09.220 --> 00:37:10.560 Susanna Barkataki (she/her): focusing 229 00:37:12.500 --> 00:37:13.920 Susanna Barkataki (she/her): steer 230 00:37:14.580 --> 00:37:18.480 Susanna Barkataki (she/her): and Sukha effort with ease. 231 00:37:22.410 --> 00:37:24.620 Susanna Barkataki (she/her): This is a yoga practice. 232 00:37:25.690 --> 00:37:28.460 Susanna Barkataki (she/her): and I'll guide us back with my voice 233 00:37:29.190 --> 00:37:30.379 Susanna Barkataki (she/her): when it's time. 234 00:42:03.960 --> 00:42:06.010 Susanna Barkataki (she/her): Breath in 235 00:42:07.950 --> 00:42:09.989 Susanna Barkataki (she/her): deep breath out 236 00:42:17.410 --> 00:42:20.940 Susanna Barkataki (she/her): the Niyama of Ishara Pranidana. 237 00:42:22.170 --> 00:42:27.590 Susanna Barkataki (she/her): Beautiful practice to explore. 238 00:42:34.680 --> 00:42:38.139 Susanna Barkataki (she/her): Reflecting with an open mind and heart. 239 00:42:39.500 --> 00:42:43.549 Susanna Barkataki (she/her): I am aware of the interconnection of all beings 240 00:42:45.570 --> 00:42:50.049 Susanna Barkataki (she/her): I'm open to, and honor energies greater than myself. 241 00:42:56.370 --> 00:43:00.029 Susanna Barkataki (she/her): and tune to the magic of synchronicities 242 00:43:01.450 --> 00:43:08.530 Susanna Barkataki (she/her): open to and in devotion to the divine, as I see, know and understand it. 243 00:43:20.420 --> 00:43:26.540 Susanna Barkataki (she/her): and connecting to one I am committed. connected to all. 244 00:43:42.590 --> 00:43:46.450 Susanna Barkataki (she/her): giving gratitude to Yoga. 245 00:43:49.070 --> 00:43:54.150 Susanna Barkataki (she/her): to the thousands of years of practitioners. teachers. 246 00:43:56.700 --> 00:44:02.479 Susanna Barkataki (she/her): divine beings, realized beings who have practiced and shared this tradition. 247 00:44:04.640 --> 00:44:12.859 Susanna Barkataki (she/her): so we can come alive to us and for us. for our communities. in all the ways that it does. 248 00:44:15.820 --> 00:44:22.250 Susanna Barkataki (she/her): When you're ready you can inhale lifting up your left and your right hand bring together 249 00:44:22.860 --> 00:44:25.330 Susanna Barkataki (she/her): intention and action 250 00:44:25.390 --> 00:44:28.670 Susanna Barkataki (she/her): as your hands press into one another. 251 00:44:38.250 --> 00:44:42.570 Susanna Barkataki (she/her): we'll close our practice with 3 sounds of Om 252 00:44:42.840 --> 00:44:46.570 Susanna Barkataki (she/her): connecting to the 253 00:44:47.020 --> 00:44:55.770 Susanna Barkataki (she/her): energy of creation. The energy of preservation and perseverance to continue on 254 00:44:56.520 --> 00:45:05.520 Susanna Barkataki (she/her): hmm! The energy of transformation. and the whole sound together gone beyond time, space, form 255 00:45:05.610 --> 00:45:13.990 Susanna Barkataki (she/her): even our intentions themselves, even beyond the method, technique, practice of Yoga itself. 256 00:45:15.100 --> 00:45:17.999 Susanna Barkataki (she/her): deep breath in and full breath out. 257 00:45:21.150 --> 00:45:24.789 Susanna Barkataki (she/her): You can receive or chant along 258 00:45:25.120 --> 00:45:26.210 Susanna Barkataki (she/her): with us. 259 00:45:28.280 --> 00:45:31.470 Susanna Barkataki (she/her): Oh. 260 00:45:41.510 --> 00:45:45.050 Susanna Barkataki (she/her): oh. 261 00:45:54.300 --> 00:45:58.150 Susanna Barkataki (she/her): oh. 262 00:46:12.550 --> 00:46:25.909 Susanna Barkataki (she/her): thank you for your presence. Thank you for your practice. We'll take a moment to blink our eyes open if they were closed, and look around you, taking form, color. 263 00:46:26.020 --> 00:46:29.289 Susanna Barkataki (she/her): moving in any way that you would like. 264 00:46:30.910 --> 00:46:39.990 Susanna Barkataki (she/her): and then I'd love to invite any reflections or questions that are on your mind or heart, or reflections on this practice. 265 00:46:40.300 --> 00:46:48.359 Susanna Barkataki (she/her): Particularly, you know, it can be on anything. But if there's anything around devotion or Ishwar Panidana 266 00:46:48.900 --> 00:46:55.189 Susanna Barkataki (she/her): inviting that forward. It's so rare that we get a chance to connect with folks on something 267 00:46:55.410 --> 00:47:01.999 Susanna Barkataki (she/her): so profound. I don't feel like this is like everyday conversation in most spaces. 268 00:47:02.030 --> 00:47:08.280 so invitation to to share, even if the thoughts aren't like fully formed, you know, they don't need to be. 269 00:47:43.800 --> 00:47:45.720 Susanna Barkataki (she/her): and also just 270 00:47:45.750 --> 00:47:54.719 Susanna Barkataki (she/her): acknowledging that folks may be in a very peaceful state. Hopefully, you are a little bit more harmonized and nourished. 271 00:47:54.730 --> 00:47:59.780 Susanna Barkataki (she/her): and so no need to share. If you don't want to. We can just 272 00:47:59.900 --> 00:48:03.129 Susanna Barkataki (she/her): gently close our circle and our space with 273 00:48:03.630 --> 00:48:08.389 Susanna Barkataki (she/her): some gratitude for one another and a heartfelt. 274 00:48:09.130 --> 00:48:10.170 Susanna Barkataki (she/her): heartfelt 275 00:48:10.790 --> 00:48:13.149 Susanna Barkataki (she/her): presence, and and just seeing a note 276 00:48:14.680 --> 00:48:24.760 Susanna Barkataki (she/her): even with devotion, whether it be with practice or with work, I think it's natural to have ups and downs with the intensity of devotion. Yes, absolutely. 277 00:48:25.280 --> 00:48:36.180 Susanna Barkataki (she/her): Hmm. Gratitude to you, the Sangha and Yoga, yeah. it's so natural, just like the seasons, you know, as we began with 278 00:48:36.410 --> 00:48:40.519 Susanna Barkataki (she/her): our devotion will look different, and 279 00:48:41.300 --> 00:48:54.780 Susanna Barkataki (she/her): I think what is also helpful to me or for me is remembering that Yoga is devoted to me too right, and the god of my own understanding right? You might have different ways of conceiving. For me. It's like a divine energy 280 00:48:55.060 --> 00:48:58.120 Susanna Barkataki (she/her): is also devoted to me. And so 281 00:48:58.190 --> 00:49:03.850 Susanna Barkataki (she/her): sometimes, when my kind of energy, intensity, or practice feels wavery. 282 00:49:04.560 --> 00:49:05.669 Susanna Barkataki (she/her): I can just 283 00:49:06.270 --> 00:49:12.699 Susanna Barkataki (she/her): receive like, stop trying so hard and let it let it carry me. Let it come. 284 00:49:14.550 --> 00:49:19.650 Susanna Barkataki (she/her): Yeah, never thought of it that way. Yeah, there is so much reciprocity. 285 00:49:20.010 --> 00:49:25.159 Susanna Barkataki (she/her): so much of the the teachings. They're so. 286 00:49:26.450 --> 00:49:38.660 Susanna Barkataki (she/her): you know, a lot of the early Yogis were mystics. Right they were. They were very nonlinear, non rational, and they were describing experiences of connection with the divine, that 287 00:49:38.860 --> 00:49:43.549 Susanna Barkataki (she/her): we're just being the divine right themselves that 288 00:49:43.590 --> 00:49:51.450 Susanna Barkataki (she/her): are hard to put into words, or even to put a method towards. But so much of it is, that 289 00:49:51.800 --> 00:49:53.590 Susanna Barkataki (she/her): permission to just be 290 00:49:53.930 --> 00:50:04.590 Susanna Barkataki (she/her): permission to to receive, to do what we need to, and when we can. But then to let to let the yoga happen to us with us for us. 291 00:50:05.340 --> 00:50:06.120 yeah. 292 00:50:07.300 --> 00:50:08.670 Susanna Barkataki (she/her): anyone else. 293 00:50:09.590 --> 00:50:12.399 Susanna Barkataki (she/her): and again, no pressure. We can always 294 00:50:13.060 --> 00:50:19.259 Susanna Barkataki (she/her): close. I wonder if any of the myst mystics experienced what is NDE 295 00:50:23.300 --> 00:50:25.490 Susanna Barkataki (she/her): near death? Yeah. 296 00:50:26.740 --> 00:50:39.270 Susanna Barkataki (she/her): Well, I mean one of the ones whose lives we have pretty well documented Ramana Maharishi, who has his Ashram in Turvanimalai. He is the saint who asked, 297 00:50:39.800 --> 00:50:48.390 Susanna Barkataki (she/her): Who are you? Who are you? Who are you? Over and over and over to his disciples or practitioners? And Himself 298 00:50:48.450 --> 00:50:53.300 Susanna Barkataki (she/her): had asked himself like that question to the point of feeling, like 299 00:50:53.430 --> 00:50:59.339 Susanna Barkataki (she/her): complete ego, death. complete dissolution, and death of of who he was. 300 00:50:59.570 --> 00:51:24.650 Susanna Barkataki (she/her): So we know for sure that he did, and he taught and practiced for a long time for the rest of his life. After that experience, and to his devotees he's still there. His presence is still there, and we, you know whether we travel to Terra Van or just connect to his works his name in the in the chat, in case you're this is sparking something for you. 301 00:51:26.710 --> 00:51:33.620 Susanna Barkataki (she/her): He is present to ask us. His energy is present to ask us that question 302 00:51:33.800 --> 00:51:44.950 Susanna Barkataki (she/her): that inspires a kind of ego, death or death of what we think we are who we think we are. So. Yes, I think I think many of them did. 303 00:51:45.120 --> 00:51:52.689 Susanna Barkataki (she/her): you know, and and some of them. It may have been actual right, like physical, near death experiences 304 00:51:52.830 --> 00:52:03.039 Susanna Barkataki (she/her): through various things like illness, and others would be, would have been perhaps more like Ramanu Maharishi's that were energetic or spiritual or egoic. 305 00:52:04.120 --> 00:52:04.940 Susanna Barkataki (she/her): Yeah. 306 00:52:06.370 --> 00:52:07.180 Susanna Barkataki (she/her): yeah. 307 00:52:09.690 --> 00:52:13.290 Susanna Barkataki (she/her): anyone else? 308 00:52:22.630 --> 00:52:31.390 Susanna Barkataki (she/her): Yes. I think it's so beautiful that even though through zoom and online, you feel so supported in your devotion to sitting with others. 309 00:52:31.640 --> 00:52:40.519 Susanna Barkataki (she/her): It's so beautiful. Yeah, I feel very, very grateful to each of you for being here and for your practice 310 00:52:41.120 --> 00:52:41.920 Susanna Barkataki (she/her): just 311 00:52:42.350 --> 00:52:47.400 Susanna Barkataki (she/her): coming into that presence, you know, and being together. 312 00:52:48.030 --> 00:52:53.520 Susanna Barkataki (she/her): it opens up the portal to a different kind of 313 00:52:54.850 --> 00:52:58.340 Susanna Barkataki (she/her): experience in my day as well 314 00:52:58.450 --> 00:53:04.940 Susanna Barkataki (she/her): one that I work with, but being in community is is so different, so nourishing. 315 00:53:06.270 --> 00:53:10.889 Susanna Barkataki (she/her): So I want to invite us to take maybe one thing with us. 316 00:53:11.800 --> 00:53:20.859 Susanna Barkataki (she/her): and it may not be in words. It might be a feeling or remembrance, something that someone shared, or Ana for yourself. 317 00:53:21.550 --> 00:53:22.820 Susanna Barkataki (she/her): and 318 00:53:25.170 --> 00:53:31.220 Susanna Barkataki (she/her): with that we will bow to one another, to the Sangha, the circle 319 00:53:31.890 --> 00:53:39.590 Susanna Barkataki (she/her): to the realized yogi within each of us and in the world. And 320 00:53:41.240 --> 00:53:48.729 Susanna Barkataki (she/her): you can unmute if you'd like, and we'll say goodbye, and I'll see you all soon. Have a wonderful, wonderful day. 321 00:53:49.270 --> 00:53:50.560 Justine (she/her): Thank you. 322 00:53:50.860 --> 00:53:51.930 Susanna Barkataki (she/her): Cue. 323 00:53:53.600 --> 00:53:55.020 Stephanie Robert: Take care, everyone. 324 00:53:57.640 --> 00:53:58.710 Susanna Barkataki (she/her): I'll.