WEBVTT 1 00:00:00.050 --> 00:00:00.700 Susanna Barkataki (she/her): Nice. 2 00:00:01.960 --> 00:00:03.255 Bonnie@YogaConnexus: Sounds good to me. 3 00:00:03.580 --> 00:00:07.826 Susanna Barkataki (she/her): Yeah, I feel like we could all use it and welcome. Taryn 4 00:00:09.090 --> 00:00:11.330 Susanna Barkataki (she/her): Oh, who's this again? 5 00:00:11.600 --> 00:00:12.225 Bonnie@YogaConnexus: Stella. 6 00:00:12.850 --> 00:00:16.520 Susanna Barkataki (she/her): Stella so good to see you, Stella. Oh, my gosh! 7 00:00:16.690 --> 00:00:23.340 Bonnie@YogaConnexus: It's like, I know I it's always good to see me, and it's good for me to get treats. 8 00:00:24.040 --> 00:00:26.009 Susanna Barkataki (she/her): Hey, Taryn? Good to see you. 9 00:00:27.890 --> 00:00:29.730 Susanna Barkataki (she/her): Looks like you're in a beautiful place. 10 00:00:32.259 --> 00:00:36.910 Taryn (she/they): Yeah, I'm I'm just outside on a university campus that I work on. 11 00:00:38.080 --> 00:00:38.700 Susanna Barkataki (she/her): Lovely. 12 00:00:38.700 --> 00:00:40.155 Taryn (she/they): Taking my lunch, break. 13 00:00:40.520 --> 00:00:47.650 Susanna Barkataki (she/her): Nice. Oh, I love this. Okay, great. We're gonna do just a little bit of like grounding. And 14 00:00:47.700 --> 00:00:55.623 Susanna Barkataki (she/her): you know, a space to kind of nourish and support our nervous systems. I feel like there's so much happening. 15 00:00:56.140 --> 00:01:04.390 Susanna Barkataki (she/her): I'm curious if there's a theme that's arising for either of you like in the Yamas, or just any theme right now. 16 00:01:10.780 --> 00:01:12.126 Bonnie@YogaConnexus: That's interesting. 17 00:01:13.500 --> 00:01:28.121 Bonnie@YogaConnexus: I think so. I'm not sure I have distilled it quite down yet. But one of my longtime students got back in touch with me, and wanted to start studying the limbs of Yoga and the Yamas and Niyamas. So we actually talked about Ahimsa on Monday. So 18 00:01:28.810 --> 00:01:45.219 Bonnie@YogaConnexus: That was really timely given everything that's going on in the world. And then also her great grandbaby 1st great Grandbaby is coming into the world in the next week or so. So. We were talking about self care, you know, amidst all of that as well. So. 19 00:01:45.740 --> 00:01:56.479 Susanna Barkataki (she/her): Yeah, that's big. I'm I love that. That's so nice. When students come back and are like, I want to go deeper on yoga philosophy. 20 00:01:57.020 --> 00:01:59.070 Susanna Barkataki (she/her): Yeah, thank you. 21 00:01:59.470 --> 00:02:01.350 Susanna Barkataki (she/her): Taryn, how about for you. 22 00:02:03.085 --> 00:02:06.694 Taryn (she/they): Well, right now I'm studying estea 23 00:02:07.450 --> 00:02:10.299 Taryn (she/they): And so that's been, that's been really good. 24 00:02:10.400 --> 00:02:19.190 Taryn (she/they): I was just listening to your dharma talk on it just a bit ago. So just been thinking about enoughness and. 25 00:02:20.270 --> 00:02:21.910 Susanna Barkataki (she/her): Yeah. Yeah. 26 00:02:22.548 --> 00:02:27.731 Susanna Barkataki (she/her): Such a good reminder, you know. It's funny. I've been going back through 27 00:02:29.090 --> 00:02:39.633 Susanna Barkataki (she/her): through all of the dharma talks and the practices and doing them myself. And so I'm on Brahmacharya, and that's been the one that I've been like most 28 00:02:40.410 --> 00:02:57.820 Susanna Barkataki (she/her): you know, just recently connecting to. So I love that Brahmacharya, and welcome, Juliana. I know you're here to support us. Thank you. Is there anything that's been alive for you lately, Juliana? You're welcome to share in the chatter out loud if you would like. 29 00:03:00.650 --> 00:03:05.579 Susanna Barkataki (she/her): And we were just talking about Yogic principles, but also could be just any other themes 30 00:03:14.050 --> 00:03:16.709 Susanna Barkataki (she/her): and no worries. If you can't share. 31 00:03:17.120 --> 00:03:18.360 Susanna Barkataki (she/her): And 32 00:03:20.100 --> 00:03:23.899 Susanna Barkataki (she/her): let's see, I'm just pulling up my notes for today. 33 00:03:24.790 --> 00:03:26.020 Susanna Barkataki (she/her): Hmm. 34 00:03:31.450 --> 00:03:32.630 Susanna Barkataki (she/her): okay. 35 00:03:33.600 --> 00:03:37.900 Susanna Barkataki (she/her): so we'll take a little time to drop in. 36 00:03:38.910 --> 00:03:40.610 Susanna Barkataki (she/her): I'll invite the bell. 37 00:03:40.860 --> 00:03:59.889 Susanna Barkataki (she/her): and then I'll guide us in a practice. And this practice, really the sole intention of it is to nourish your nervous system, because there's just so much happening like in the world in our own lives. And so I thought I was feeling into today, like the pilgrimage 38 00:03:59.950 --> 00:04:09.960 Susanna Barkataki (she/her): is within, you know, like the pilgrimage. The journey is back home to ourselves. And so, whatever you can do that's like 39 00:04:11.075 --> 00:04:20.429 Susanna Barkataki (she/her): just a little more ease like you don't have to be. You don't have to do anything for anyone. You don't have to look a certain way for me, or for, you know, like 40 00:04:20.480 --> 00:04:25.439 Susanna Barkataki (she/her): it's it's whatever brings you most back home to yourself. 41 00:04:25.600 --> 00:04:38.650 Susanna Barkataki (she/her): and that might mean lying down. That might mean taking a nap for our whole time together. That might mean doing some movements and some visualization. So take care of yourself, and it can change as we're exploring. 42 00:04:38.790 --> 00:04:40.899 Susanna Barkataki (she/her): So I'll invite the bell 43 00:05:39.800 --> 00:05:41.520 Susanna Barkataki (she/her): breathing in. 44 00:05:42.030 --> 00:05:44.289 Susanna Barkataki (she/her): aware of your in-breath 45 00:05:45.760 --> 00:05:47.540 Susanna Barkataki (she/her): and breathing out. 46 00:05:48.010 --> 00:05:50.199 Susanna Barkataki (she/her): aware of your out breath. 47 00:06:09.300 --> 00:06:11.100 Susanna Barkataki (she/her): inhaling 48 00:06:13.560 --> 00:06:15.230 Susanna Barkataki (she/her): and exhaling. 49 00:06:26.940 --> 00:06:29.789 Susanna Barkataki (she/her): we'll gently drop our heads 50 00:06:29.810 --> 00:06:34.060 Susanna Barkataki (she/her): over to one side, one ear towards one shoulder. 51 00:06:34.400 --> 00:06:37.230 Susanna Barkataki (she/her): and that shoulder down towards the earth 52 00:06:42.010 --> 00:06:47.940 Susanna Barkataki (she/her): and inhaling back up through center other ear to other shoulder. 53 00:06:53.150 --> 00:07:06.429 Susanna Barkataki (she/her): And we'll move like this, and you can make a few choices. You can just kind of go side to side with your breath, or, if it feels better, tilt your face down and rock your head over to one side, inhaling 54 00:07:06.580 --> 00:07:08.380 Susanna Barkataki (she/her): and exhaling. 55 00:07:08.560 --> 00:07:10.179 Susanna Barkataki (she/her): moving with your breath. 56 00:07:12.240 --> 00:07:13.620 Susanna Barkataki (she/her): Rocking 57 00:07:13.950 --> 00:07:22.139 Susanna Barkataki (she/her): is so calming and soothing to our nervous system, so imagining almost like that. There's a gentle hand 58 00:07:22.170 --> 00:07:28.149 Susanna Barkataki (she/her): rocking your head, so you don't definitely don't need to take the biggest 59 00:07:28.720 --> 00:07:37.069 Susanna Barkataki (she/her): stretch or anything that you've ever taken. But maybe, like just 2 inches over in one direction and 2 inches in the other. 60 00:07:42.980 --> 00:07:45.599 Susanna Barkataki (she/her): and then rolling around 61 00:07:48.170 --> 00:07:49.380 Susanna Barkataki (she/her): back 62 00:07:50.600 --> 00:07:51.920 Susanna Barkataki (she/her): down. 63 00:07:54.970 --> 00:08:00.640 Susanna Barkataki (she/her): so taking a full circle, if it feels supportive to you in one direction, with your 64 00:08:01.040 --> 00:08:03.719 Susanna Barkataki (she/her): head circling around on your neck. 65 00:08:13.270 --> 00:08:15.720 Susanna Barkataki (she/her): maybe one more this way. 66 00:08:17.550 --> 00:08:20.339 Susanna Barkataki (she/her): and then going the other direction. 67 00:08:33.440 --> 00:08:35.380 Susanna Barkataki (she/her): talking to you, John. 68 00:08:35.690 --> 00:08:39.100 Susanna Barkataki (she/her): relaxing your eyes and their eye sockets 69 00:08:41.429 --> 00:08:43.220 Susanna Barkataki (she/her): softening your cheeks. 70 00:08:45.240 --> 00:08:48.960 Susanna Barkataki (she/her): maybe even making some sounds on your exhale 71 00:08:56.100 --> 00:08:57.880 Susanna Barkataki (she/her): welcoming 72 00:08:58.330 --> 00:09:01.680 Susanna Barkataki (she/her): Justine as you come in. You know anyone 73 00:09:02.240 --> 00:09:04.180 Susanna Barkataki (she/her): who's joining us. 74 00:09:05.630 --> 00:09:07.280 Susanna Barkataki (she/her): We're practicing 75 00:09:07.990 --> 00:09:13.259 Susanna Barkataki (she/her): to nourish and support our nervous systems. Maybe one more circle this way. 76 00:09:16.690 --> 00:09:30.360 Susanna Barkataki (she/her): and we'll start to rock our bodies now a little bit left to right. Might kind of look like a sway, or feel like a sway, shifting your weight to one hip and then the other. If you're seated one foot and then the other, if you're standing. 77 00:09:30.470 --> 00:09:36.419 Susanna Barkataki (she/her): and again, really subtle, like letting this be almost a micro movement. 78 00:09:36.630 --> 00:09:38.090 Susanna Barkataki (she/her): and see if you can 79 00:09:38.470 --> 00:09:39.925 Susanna Barkataki (she/her): slow it down 80 00:09:41.420 --> 00:09:43.799 Susanna Barkataki (she/her): to the rhythm of your breath. 81 00:09:44.430 --> 00:09:46.529 Susanna Barkataki (she/her): These can be soft. 82 00:09:47.260 --> 00:09:50.130 Susanna Barkataki (she/her): I love that some folks are 83 00:09:51.000 --> 00:09:53.070 Susanna Barkataki (she/her): feeling that connection 84 00:09:53.640 --> 00:09:59.350 Susanna Barkataki (she/her): in nature of all life moving around us. And so 85 00:10:00.530 --> 00:10:01.220 Susanna Barkataki (she/her): I, just 86 00:10:03.380 --> 00:10:12.259 Susanna Barkataki (she/her): feeling that subtlety of movement. You know that rocking, and if it feels good to you, you can now begin to rock forwards and backwards. 87 00:10:13.470 --> 00:10:21.770 Susanna Barkataki (she/her): Sometimes, when I'm rocking like this I almost feel like I'm feeling the turning of the earth as it circles around the sun. 88 00:10:38.590 --> 00:10:48.239 Susanna Barkataki (she/her): and we remember all of the movement, the movement in us all of our bodily functions. It's like miracles that are happening in every moment. 89 00:10:48.400 --> 00:10:50.510 Susanna Barkataki (she/her): Our breath, our heartbeat 90 00:10:50.860 --> 00:10:52.730 Susanna Barkataki (she/her): synapse is firing. 91 00:10:52.750 --> 00:10:56.579 Susanna Barkataki (she/her): blood, pumping, oxygenation happening. 92 00:10:57.570 --> 00:11:04.540 Susanna Barkataki (she/her): and then all of the movement outside of us, I mean, is it really outside? But stars and 93 00:11:04.870 --> 00:11:07.809 Susanna Barkataki (she/her): matter and space? It's like. 94 00:11:08.950 --> 00:11:10.830 Susanna Barkataki (she/her): what is stillness. 95 00:11:10.920 --> 00:11:14.789 Susanna Barkataki (she/her): What does that even mean amidst all of this movement? 96 00:11:16.700 --> 00:11:18.960 Susanna Barkataki (she/her): And then what even is the movement 97 00:11:19.680 --> 00:11:22.029 Susanna Barkataki (she/her): in this great container 98 00:11:22.170 --> 00:11:23.520 Susanna Barkataki (she/her): of stillness. 99 00:11:23.610 --> 00:11:24.930 Susanna Barkataki (she/her): of oneness. 100 00:11:31.130 --> 00:11:37.090 Susanna Barkataki (she/her): and then inhaling, expanding your arms, any amount up and away from the earth. 101 00:11:37.840 --> 00:11:39.370 Susanna Barkataki (she/her): stretching. 102 00:11:41.070 --> 00:11:46.159 Susanna Barkataki (she/her): and bring your arms down if you would like rotating your wrists around 103 00:11:46.310 --> 00:11:48.120 Susanna Barkataki (she/her): in one direction 104 00:11:50.490 --> 00:11:53.090 Susanna Barkataki (she/her): connecting to estea. 105 00:11:53.530 --> 00:11:55.200 Susanna Barkataki (she/her): I'm grasping. 106 00:11:55.950 --> 00:11:57.379 Susanna Barkataki (she/her): and that 107 00:11:57.400 --> 00:12:01.359 Susanna Barkataki (she/her): remembrance of we always already have 108 00:12:01.460 --> 00:12:02.420 Susanna Barkataki (she/her): enough. 109 00:12:03.050 --> 00:12:04.720 Susanna Barkataki (she/her): We have what we need. 110 00:12:05.110 --> 00:12:10.410 Susanna Barkataki (she/her): and sometimes there might be little tweaks, right little movements, kind of like the movement in the stillness. 111 00:12:10.570 --> 00:12:22.389 Susanna Barkataki (she/her): If you'd like to rotate the other way, rotating your wrist the other way, and you can keep the movement in your hands, or, if you'd like, begin to move through your elbows, your shoulders. 112 00:12:31.900 --> 00:12:34.309 Susanna Barkataki (she/her): and then, when you feel ready. 113 00:12:35.690 --> 00:12:46.949 Susanna Barkataki (she/her): clasping your hands around yourself in that gesture, I feel like this is such an Astea gesture of like, oh, I got you like you've got. You've got what you need, and I've got you. 114 00:12:47.390 --> 00:12:59.829 Susanna Barkataki (she/her): And paying attention to which elbow is on the top, and your arms can stay right there, or, if you'd like sliding your hands down and coming into Eagle Arms, with whichever the top hand is 115 00:12:59.840 --> 00:13:08.560 Susanna Barkataki (she/her): many options here your arms can just be twisted, hands can be touching, and then lift your elbows up away from the earth. 116 00:13:09.690 --> 00:13:15.700 Susanna Barkataki (she/her): If it feels good to you, maybe a gentle circle, with your elbows 117 00:13:16.740 --> 00:13:19.930 Susanna Barkataki (she/her): stretching through the back of your heart. 118 00:13:24.750 --> 00:13:27.219 Susanna Barkataki (she/her): and then circling the other way. 119 00:13:30.080 --> 00:13:33.580 Susanna Barkataki (she/her): inhale arms, rise, expanding away. 120 00:13:33.900 --> 00:13:43.420 Susanna Barkataki (she/her): releasing, maybe, if it feels good, sending your hands back behind you and wiggling a little bit, wiggling, your head, wiggling your body. 121 00:13:43.620 --> 00:13:44.630 Susanna Barkataki (she/her): and 122 00:13:45.590 --> 00:13:46.760 Susanna Barkataki (she/her): hmm! 123 00:13:49.530 --> 00:13:50.839 Susanna Barkataki (she/her): And then 124 00:13:52.670 --> 00:13:57.140 Susanna Barkataki (she/her): inhale, exhale. Let everything just kind of 125 00:13:57.170 --> 00:14:05.169 Susanna Barkataki (she/her): clock down. We'll do that a few more times. Inhale, maybe lifting your shoulders up towards your ears, exhale release. 126 00:14:07.480 --> 00:14:08.600 Susanna Barkataki (she/her): inhale. 127 00:14:10.180 --> 00:14:11.650 Susanna Barkataki (she/her): exhale. 128 00:14:15.660 --> 00:14:22.020 Susanna Barkataki (she/her): and stretching our arms out once more any amount away from you, or up towards the sky. 129 00:14:22.880 --> 00:14:29.490 Susanna Barkataki (she/her): rotating your arms, hands, and arms the other way. If that feels good or 130 00:14:30.570 --> 00:14:32.200 Susanna Barkataki (she/her): same direction. 131 00:14:34.830 --> 00:14:45.210 Susanna Barkataki (she/her): mine crack a little, you might hear pretty much every time I roll them, just being with what is noticing the 132 00:14:45.450 --> 00:14:51.040 Susanna Barkataki (she/her): the movement, the impermanence of embodying being embodied. 133 00:14:51.650 --> 00:14:53.479 Susanna Barkataki (she/her): And then, when you're ready 134 00:14:53.700 --> 00:14:58.720 Susanna Barkataki (she/her): expanding and then stretching, now bringing the other arm on top. 135 00:14:58.820 --> 00:15:06.499 Susanna Barkataki (she/her): And if you don't remember. Yeah, I think I did the same arm. So it's like the unusual way. It's kind of the not intuitive way 136 00:15:07.160 --> 00:15:09.440 Susanna Barkataki (she/her): giving yourself a big hug. 137 00:15:11.610 --> 00:15:18.850 Susanna Barkataki (she/her): softening your shoulders away from your ears. You can even use your hands to give yourself a little massage. 138 00:15:18.870 --> 00:15:23.940 Susanna Barkataki (she/her): maybe one hand or top hand or the other. The other hand. 139 00:15:24.330 --> 00:15:26.030 Susanna Barkataki (she/her): I have to unlock my 140 00:15:26.060 --> 00:15:28.400 Susanna Barkataki (she/her): opposed to do that on the other side. 141 00:15:31.380 --> 00:15:33.460 Susanna Barkataki (she/her): deep breath in 142 00:15:34.340 --> 00:15:36.039 Susanna Barkataki (she/her): full breath out. 143 00:15:37.060 --> 00:15:50.689 Susanna Barkataki (she/her): and if it feels supportive you can stay right here, maybe lifting your elbows up, or you can kind of slide your hands down your elbows, bring your hands up to find eagle arms. 144 00:15:51.760 --> 00:15:55.510 Susanna Barkataki (she/her): Oh, this side might be really different than the other side. 145 00:15:55.600 --> 00:15:57.520 Susanna Barkataki (she/her): or it might be. 146 00:15:57.830 --> 00:16:03.210 Susanna Barkataki (she/her): might be a little more space there, just noticing and circling around 147 00:16:11.860 --> 00:16:13.600 Susanna Barkataki (she/her): interaction. 148 00:16:14.350 --> 00:16:15.800 Susanna Barkataki (she/her): and the other 149 00:16:28.540 --> 00:16:33.390 Susanna Barkataki (she/her): inhale, releasing the hands, lifting up and stretching back. 150 00:16:34.710 --> 00:16:41.869 Susanna Barkataki (she/her): And if you'd like, you can move your hands toward one another to clasp them or into a reverse Anjali mudra behind you. 151 00:16:41.940 --> 00:17:02.970 Susanna Barkataki (she/her): Mine don't really. They don't really touch much, just the tips of my fingers. So any option back there is great. If you're outside, and you want to like grasp a tree, or you're somewhere where you can grasp a chair. That's really nice, too, just stretching your heart open, maybe tilting your chin up towards the sky, if it feels good. 152 00:17:08.160 --> 00:17:13.989 Susanna Barkataki (she/her): and then exhale, releasing your hands, tilting your face down towards the earth 153 00:17:15.280 --> 00:17:23.279 Susanna Barkataki (she/her): when we're coming into Diwali a time that is the celebration and festival of lights. 154 00:17:23.520 --> 00:17:25.900 Susanna Barkataki (she/her): and that's the light within 155 00:17:26.050 --> 00:17:27.089 Susanna Barkataki (she/her): the light 156 00:17:27.400 --> 00:17:29.270 Susanna Barkataki (she/her): in all of us. 157 00:17:29.310 --> 00:17:33.050 Susanna Barkataki (she/her): and also the light that connects all of us 158 00:17:33.410 --> 00:17:36.600 Susanna Barkataki (she/her): one more time inhaling, gazing up. 159 00:17:37.420 --> 00:17:41.160 Susanna Barkataki (she/her): or just turning your face up. Eyes can be closed. 160 00:17:42.080 --> 00:17:46.550 Susanna Barkataki (she/her): and then exhale, bringing everything down towards the earth. 161 00:17:48.170 --> 00:17:56.120 Susanna Barkataki (she/her): and remembering that the absence of light, right struck struggle, suffering, literal darkness, or not knowing. 162 00:17:56.250 --> 00:18:02.479 Susanna Barkataki (she/her): is part of the light. It actually helps define the light, so it's not separate, either. 163 00:18:04.480 --> 00:18:11.829 Susanna Barkataki (she/her): You can stay right here if you'd like. Take your hands, make a little hammock with them, and bring them to the back of your head. 164 00:18:12.150 --> 00:18:16.580 Susanna Barkataki (she/her): helping you get a little traction as you forward, fold 165 00:18:19.710 --> 00:18:21.459 Susanna Barkataki (she/her): deep breath in 166 00:18:22.490 --> 00:18:25.260 Susanna Barkataki (she/her): full breath out, releasing. 167 00:18:33.250 --> 00:18:34.550 Susanna Barkataki (she/her): and then 168 00:18:35.340 --> 00:18:38.970 Susanna Barkataki (she/her): dropping your head a little bit further. 169 00:18:39.010 --> 00:18:46.749 Susanna Barkataki (she/her): and imagining that you contraction your head back towards your hands. So you're kind of like resisting your hands 170 00:18:48.520 --> 00:18:50.480 Susanna Barkataki (she/her): and then exhale. 171 00:18:50.590 --> 00:18:58.020 Susanna Barkataki (she/her): actually release your head. We'll do that 2 more times. Inhale. Resist your hands with your head. 172 00:18:59.150 --> 00:19:03.629 Susanna Barkataki (she/her): so it's a subtle internal motion. Exhale release. 173 00:19:05.040 --> 00:19:06.629 Susanna Barkataki (she/her): then once more 174 00:19:08.140 --> 00:19:10.829 Susanna Barkataki (she/her): inhale and resist. 175 00:19:11.350 --> 00:19:13.250 Susanna Barkataki (she/her): exhale release 176 00:19:13.900 --> 00:19:18.139 Susanna Barkataki (she/her): can slide your hands down your neck, giving yourself a little massage. 177 00:19:18.900 --> 00:19:47.720 Susanna Barkataki (she/her): and then bring your head up to neutral, and we'll try that on either side. There's something really powerful about bringing that resistance in so exhaling, and 2 options here, one, you can make the same little hammock, and just turn your head over a little bit to one side, like, turn your face as you're gazing down over to one side, or you can really go for the side stretch and place your opposite hand on the opposite side of the head. 178 00:19:47.910 --> 00:19:54.740 Susanna Barkataki (she/her): and exhale pulling, stretching through the side of your neck, and then resist 179 00:19:55.540 --> 00:20:02.859 Susanna Barkataki (she/her): imagining that you can push against your hand with your head, and then exhale, stretch again. 180 00:20:04.290 --> 00:20:07.330 Susanna Barkataki (she/her): inhale, resist. 181 00:20:08.470 --> 00:20:10.950 Susanna Barkataki (she/her): exhale, release. 182 00:20:12.730 --> 00:20:15.500 Susanna Barkataki (she/her): inhale, resist. 183 00:20:17.370 --> 00:20:19.140 Susanna Barkataki (she/her): and release. 184 00:20:20.560 --> 00:20:26.289 Susanna Barkataki (she/her): and this time we'll let our hands go down, just checking out how it feels in your head and neck. 185 00:20:29.250 --> 00:20:32.900 Susanna Barkataki (she/her): Exhale, dropping your head down. 186 00:20:32.970 --> 00:20:36.290 Susanna Barkataki (she/her): and then tilting your face to the other direction. 187 00:20:37.140 --> 00:20:40.909 Susanna Barkataki (she/her): kind of like a 3 quarter, turn or quarter, turn 188 00:20:41.630 --> 00:20:44.260 Susanna Barkataki (she/her): or option to take the 189 00:20:44.510 --> 00:20:50.880 Susanna Barkataki (she/her): top hand, reach it over, and stretch through the side of your neck. 190 00:20:51.220 --> 00:20:55.320 Susanna Barkataki (she/her): inhale, exhale, releasing into the stretch 191 00:21:00.230 --> 00:21:06.739 Susanna Barkataki (she/her): on your next inhale, resisting just a little bit with your head pushing against your hand. 192 00:21:06.880 --> 00:21:08.310 Susanna Barkataki (she/her): It's very subtle. 193 00:21:08.880 --> 00:21:10.720 Susanna Barkataki (she/her): Exhale release. 194 00:21:12.830 --> 00:21:14.560 Susanna Barkataki (she/her): Inhale. 195 00:21:14.660 --> 00:21:20.220 Susanna Barkataki (she/her): resisting against your hand or hands with the back or side of your head. 196 00:21:21.300 --> 00:21:22.889 Susanna Barkataki (she/her): and then release 197 00:21:25.430 --> 00:21:28.700 Susanna Barkataki (she/her): one more time. Inhale resisting. 198 00:21:31.180 --> 00:21:32.899 Susanna Barkataki (she/her): and then release. 199 00:21:36.320 --> 00:21:41.120 Susanna Barkataki (she/her): Inhale gently, maybe even using your hands to lift your head back up. 200 00:21:41.180 --> 00:21:44.840 Susanna Barkataki (she/her): sliding your hands down, massaging your jaw. 201 00:21:44.970 --> 00:21:46.990 Susanna Barkataki (she/her): massaging your neck. 202 00:21:49.780 --> 00:21:57.599 Susanna Barkataki (she/her): So we're spending a good amount of time up here on the head and the neck and the face today, because sometimes. 203 00:21:57.650 --> 00:22:00.019 Susanna Barkataki (she/her): when our nervous systems are 204 00:22:00.750 --> 00:22:02.750 Susanna Barkataki (she/her): a little bit jittery or 205 00:22:02.810 --> 00:22:13.199 Susanna Barkataki (she/her): dangled, it can be really easy to build tension up here, and so we're going to move into the head and face and then do a little bit with our ears. 206 00:22:13.290 --> 00:22:23.559 Susanna Barkataki (she/her): So to begin, I'll invite you to rub your hands, generating some heat and some energy and light, and then place your hands over your eyes. 207 00:22:23.750 --> 00:22:32.930 Susanna Barkataki (she/her): looking into the base palms of your hands, and it should be quite dark. Your eyes can be closed, or 208 00:22:33.200 --> 00:22:36.159 Susanna Barkataki (she/her): if they're open, there's probably not much light 209 00:22:36.470 --> 00:22:37.890 Susanna Barkataki (she/her): getting in. 210 00:22:38.430 --> 00:22:42.219 Susanna Barkataki (she/her): This allows our occipital nerve to relax. 211 00:22:42.500 --> 00:22:44.130 Susanna Barkataki (she/her): you might feel it 212 00:22:44.390 --> 00:22:46.279 Susanna Barkataki (she/her): the back of your throat 213 00:22:46.920 --> 00:22:48.520 Susanna Barkataki (she/her): behind your eyes. 214 00:22:49.490 --> 00:22:52.299 Susanna Barkataki (she/her): the lower part of your head 215 00:23:03.370 --> 00:23:16.380 Susanna Barkataki (she/her): releasing your hands as you're ready and cupping your thumb and corner finger around your eyebrows, massaging just a little bit around your eyebrows. Amazing! 216 00:23:16.670 --> 00:23:19.620 Susanna Barkataki (she/her): Let me think about light, and taking in light. 217 00:23:19.990 --> 00:23:23.340 Susanna Barkataki (she/her): massaging your eyebrows, kind of rolling 218 00:23:23.430 --> 00:23:25.759 Susanna Barkataki (she/her): the skin between your fingers. 219 00:23:27.050 --> 00:23:29.890 Susanna Barkataki (she/her): How much our eyes do for us 220 00:23:30.020 --> 00:23:32.170 Susanna Barkataki (she/her): in terms of taking in 221 00:23:32.780 --> 00:23:34.360 Susanna Barkataki (she/her): refracting light. 222 00:23:37.240 --> 00:23:44.430 Susanna Barkataki (she/her): and then releasing your hands down, maybe rotating on the temples. Just a little bit. 223 00:23:52.660 --> 00:24:00.179 Susanna Barkataki (she/her): I'm coming to your ears, and let's take a moment. So our arms have been up now for a while and just release our hands down. 224 00:24:00.510 --> 00:24:03.130 Susanna Barkataki (she/her): Let your arms kind of reset. 225 00:24:05.770 --> 00:24:08.150 Susanna Barkataki (she/her): Then we'll start on one side. 226 00:24:08.710 --> 00:24:12.890 Susanna Barkataki (she/her): Don't think I'm gonna mirror you just because I wanna be able to 227 00:24:13.120 --> 00:24:14.870 Susanna Barkataki (she/her): be in it and say it 228 00:24:14.980 --> 00:24:20.399 Susanna Barkataki (she/her): accurately. So, lifting your right hand up to grab your right ear 229 00:24:20.878 --> 00:24:27.781 Susanna Barkataki (she/her): for you. It might be your left, but you don't have to mirror you can. You can do whichever side 230 00:24:28.150 --> 00:24:31.600 Susanna Barkataki (she/her): And lifting, just gently lifting your ear up 231 00:24:31.850 --> 00:24:38.929 Susanna Barkataki (she/her): and then releasing. So it's kind of like a pull and then release, but not hurting yourself or anything. Just a firm 232 00:24:39.270 --> 00:24:42.130 Susanna Barkataki (she/her): pull softening your jaw 233 00:24:43.030 --> 00:24:44.100 Susanna Barkataki (she/her): nice. 234 00:24:44.620 --> 00:24:50.519 Susanna Barkataki (she/her): And now, as you do this, you're gonna hold your ear up. So, keeping a firm grip. 235 00:24:50.680 --> 00:24:54.130 Susanna Barkataki (she/her): look up towards the sky, not all the way. 236 00:24:54.550 --> 00:24:57.749 Susanna Barkataki (she/her): and exhale back down towards the earth. 237 00:25:05.030 --> 00:25:09.840 Susanna Barkataki (she/her): you might notice yourself getting sleepy or wanting to yawn. 238 00:25:10.270 --> 00:25:11.770 Susanna Barkataki (she/her): It's very welcome. 239 00:25:14.300 --> 00:25:15.670 Susanna Barkataki (she/her): One more. 240 00:25:17.090 --> 00:25:21.190 Susanna Barkataki (she/her): and then taking your fingers and just kind of massaging down your 241 00:25:22.270 --> 00:25:23.450 Susanna Barkataki (she/her): your. 242 00:25:23.660 --> 00:25:31.489 Susanna Barkataki (she/her): If it feels good and you want to try it, you can grab the lobe of your ear, pull down and do the same thing gazing up. 243 00:25:31.670 --> 00:25:35.489 Susanna Barkataki (she/her): We can just be resting for a moment here and down. 244 00:25:37.070 --> 00:25:40.440 Susanna Barkataki (she/her): maybe opening and closing your jaw. 245 00:25:43.900 --> 00:25:45.130 Susanna Barkataki (she/her): I'm down. 246 00:25:46.410 --> 00:25:48.559 Susanna Barkataki (she/her): and once more up 247 00:25:49.810 --> 00:25:51.070 Susanna Barkataki (she/her): and down. 248 00:25:53.800 --> 00:25:56.500 Susanna Barkataki (she/her): Let your arm rest for a moment. 249 00:26:00.220 --> 00:26:02.240 Susanna Barkataki (she/her): and then same side. 250 00:26:02.470 --> 00:26:06.089 Susanna Barkataki (she/her): when your finger and thumb pull the top of your ear. 251 00:26:06.750 --> 00:26:15.589 Susanna Barkataki (she/her): lifting up and pulling and dropping your head over, so your ear is going in the same direction, elbow kind of goes down. 252 00:26:15.660 --> 00:26:18.070 Susanna Barkataki (she/her): and then other side. 253 00:26:18.960 --> 00:26:23.629 Susanna Barkataki (she/her): and this might feel like an interesting stretch, or almost like you're 254 00:26:23.680 --> 00:26:26.560 Susanna Barkataki (she/her): and pouring water out of your ear. 255 00:26:27.990 --> 00:26:29.799 Susanna Barkataki (she/her): soften your jaw. 256 00:26:31.360 --> 00:26:33.809 Susanna Barkataki (she/her): maybe even opening and closing it. 257 00:26:55.970 --> 00:27:01.699 Susanna Barkataki (she/her): and welcome. If you're just joining us, we're doing some practices to soothe our nervous system. 258 00:27:02.370 --> 00:27:04.019 Susanna Barkataki (she/her): One more here 259 00:27:07.130 --> 00:27:08.510 Susanna Barkataki (she/her): and then release 260 00:27:09.270 --> 00:27:11.400 Susanna Barkataki (she/her): stretching your arm. 261 00:27:11.660 --> 00:27:16.220 Susanna Barkataki (she/her): maybe just checking in with how you feel. It's easier to hear 262 00:27:16.300 --> 00:27:18.100 Susanna Barkataki (she/her): on that one side, or 263 00:27:19.010 --> 00:27:22.840 Susanna Barkataki (she/her): a little bit of cat cow in your spine. 264 00:27:51.350 --> 00:27:52.620 Susanna Barkataki (she/her): and then 265 00:27:54.350 --> 00:27:56.959 Susanna Barkataki (she/her): coming back to neutral, and we'll 266 00:27:57.050 --> 00:28:00.731 Susanna Barkataki (she/her): play with this on the other side. So bringing 267 00:28:01.340 --> 00:28:05.329 Susanna Barkataki (she/her): your other hand up to grasp the top 268 00:28:05.440 --> 00:28:11.060 Susanna Barkataki (she/her): of your ear between your finger and thumb. Not super hard, you know, just like a nice supportive 269 00:28:11.070 --> 00:28:12.090 Susanna Barkataki (she/her): pressure 270 00:28:12.310 --> 00:28:15.640 Susanna Barkataki (she/her): and lifting up and then releasing. 271 00:28:16.040 --> 00:28:21.489 Susanna Barkataki (she/her): You don't have to do a dramatic release like I am. I'm just showing you that I'm lifting up 272 00:28:22.340 --> 00:28:24.089 Susanna Barkataki (she/her): and then releasing. 273 00:28:30.750 --> 00:28:32.420 Susanna Barkataki (she/her): inhale. 274 00:28:34.090 --> 00:28:35.620 Susanna Barkataki (she/her): exhale. 275 00:28:38.360 --> 00:28:43.909 Susanna Barkataki (she/her): now holding the ear firmly and not letting go. We're gonna lift up 276 00:28:44.120 --> 00:28:48.040 Susanna Barkataki (she/her): and gaze up towards the top of the 277 00:28:48.260 --> 00:28:51.590 Susanna Barkataki (she/her): room and then back down towards the earth. 278 00:28:51.610 --> 00:28:55.179 Susanna Barkataki (she/her): not forcing it not going too far. 279 00:28:55.900 --> 00:28:57.939 Susanna Barkataki (she/her): just enough that you get a little 280 00:28:58.130 --> 00:29:00.940 Susanna Barkataki (she/her): movement and a little bit of traction 281 00:29:02.760 --> 00:29:05.129 Susanna Barkataki (she/her): from the hold that you have on your ear. 282 00:29:08.060 --> 00:29:11.130 Susanna Barkataki (she/her): And here we're working, not only 283 00:29:11.370 --> 00:29:17.559 Susanna Barkataki (she/her): on all of the small muscles in the face side of the face, the jaw, the ear. 284 00:29:17.630 --> 00:29:18.970 Susanna Barkataki (she/her): But on 285 00:29:19.340 --> 00:29:21.340 Susanna Barkataki (she/her): the 5th Chakra 286 00:29:21.710 --> 00:29:23.270 Susanna Barkataki (she/her): particularly 287 00:29:23.340 --> 00:29:26.220 Susanna Barkataki (she/her): the one that connects us to surrender 288 00:29:27.830 --> 00:29:29.270 Susanna Barkataki (she/her): estea. 289 00:29:29.300 --> 00:29:30.790 Susanna Barkataki (she/her): letting go 290 00:29:32.740 --> 00:29:34.060 Susanna Barkataki (she/her): one more. 291 00:29:34.870 --> 00:29:41.509 Susanna Barkataki (she/her): and then my ear is getting a little sore, so maybe giving it a little massage and letting your arm rest down for a moment. 292 00:29:46.310 --> 00:29:47.929 Susanna Barkataki (she/her): lifting up 293 00:29:49.330 --> 00:29:53.670 Susanna Barkataki (she/her): once more. When you're ready. Sometimes I like to just kind of fold my ear 294 00:29:53.830 --> 00:29:54.520 Susanna Barkataki (she/her): and 295 00:29:54.890 --> 00:29:58.499 Susanna Barkataki (she/her): and clasping your the top of your ear again. 296 00:29:59.010 --> 00:30:01.379 Susanna Barkataki (she/her): and this time inhaling. 297 00:30:01.960 --> 00:30:03.480 Susanna Barkataki (she/her): chopping 298 00:30:03.920 --> 00:30:08.959 Susanna Barkataki (she/her): the side of your head towards the same side, and then the opposite side. 299 00:30:18.540 --> 00:30:21.100 Susanna Barkataki (she/her): softening your jaw as you move. 300 00:30:33.850 --> 00:30:37.120 Susanna Barkataki (she/her): and then releasing, if you'd like. 301 00:30:37.800 --> 00:30:40.760 Susanna Barkataki (she/her): grasping the bottom, the earlobe and 302 00:30:40.800 --> 00:30:44.269 Susanna Barkataki (she/her): just checking out. If any of those movements feel good 303 00:30:44.500 --> 00:30:46.220 Susanna Barkataki (she/her): looking up and down 304 00:30:47.750 --> 00:30:49.370 Susanna Barkataki (she/her): side to side. 305 00:30:53.860 --> 00:30:57.300 Susanna Barkataki (she/her): Sometimes we have different areas of our ears that get 306 00:30:57.430 --> 00:30:58.280 Susanna Barkataki (she/her): tight 307 00:31:04.450 --> 00:31:06.209 Susanna Barkataki (she/her): and then releasing. 308 00:31:08.200 --> 00:31:10.769 Susanna Barkataki (she/her): take a moment to recalibrate. 309 00:31:10.990 --> 00:31:15.970 Susanna Barkataki (she/her): maybe doing a little bit of cat and cow in your chair, standing, or 310 00:31:16.190 --> 00:31:17.490 Susanna Barkataki (she/her): on your mat. 311 00:31:31.240 --> 00:31:35.979 Susanna Barkataki (she/her): Do one more just, gentle self massage. 312 00:31:36.390 --> 00:31:39.449 Susanna Barkataki (she/her): Pranama, and then a little bit of 313 00:31:40.430 --> 00:31:42.950 Susanna Barkataki (she/her): gentle relaxation. 314 00:31:45.650 --> 00:31:48.119 Susanna Barkataki (she/her): So now, coming to 315 00:31:48.130 --> 00:31:51.969 Susanna Barkataki (she/her): a neutral position, checking that you're 316 00:31:51.990 --> 00:32:11.770 Susanna Barkataki (she/her): spine is long, and you can take your hands kind of like the live long and prosper. So pointer and middle finger ring and pinky, and you're just going to take your hands on either side, and just give yourself a little massage, and you can do one side at a time or both sides at the same time. 317 00:32:11.990 --> 00:32:15.040 Susanna Barkataki (she/her): So all of this area that you just worked 318 00:32:15.750 --> 00:32:21.209 Susanna Barkataki (she/her): stretched out. Now you're giving it some care, giving it some love. 319 00:32:21.970 --> 00:32:26.660 Susanna Barkataki (she/her): And this might mean little circles on parts of your jaw 320 00:32:28.550 --> 00:32:33.760 Susanna Barkataki (she/her): might mean rubbing up and down on either side of your ears. 321 00:32:36.500 --> 00:32:37.880 Susanna Barkataki (she/her): working with 322 00:32:38.070 --> 00:32:39.750 Susanna Barkataki (she/her): our organs 323 00:32:40.100 --> 00:32:41.210 Susanna Barkataki (she/her): of 324 00:32:41.500 --> 00:32:43.040 Susanna Barkataki (she/her): expression. 325 00:32:43.190 --> 00:32:48.339 Susanna Barkataki (she/her): and also and you can. Now, if you'd like to try this. Cross your arms. 326 00:32:48.530 --> 00:32:55.629 Susanna Barkataki (she/her): it's rubbing down on your neck. So all of the sight of the 5th Chakra, the 327 00:32:56.740 --> 00:32:57.570 Susanna Barkataki (she/her): the 328 00:32:58.010 --> 00:33:06.890 Susanna Barkataki (she/her): energy center of speaking our truth, but also listening, deeply, surrendering, connecting to the divine. 329 00:33:11.170 --> 00:33:14.779 Susanna Barkataki (she/her): And then, when you're ready, releasing that. 330 00:33:15.460 --> 00:33:17.250 Susanna Barkataki (she/her): it's placing 331 00:33:17.260 --> 00:33:20.589 Susanna Barkataki (she/her): 2 fingers on your 3rd eye just very lightly 332 00:33:20.890 --> 00:33:23.910 Susanna Barkataki (she/her): and gently rotating in a circle. 333 00:33:33.690 --> 00:33:35.550 Susanna Barkataki (she/her): releasing. 334 00:33:36.230 --> 00:33:43.510 Susanna Barkataki (she/her): We'll do Bramari Pranayama, and to do this you can do it with no mudra, or, if you would like 335 00:33:44.450 --> 00:33:49.030 Susanna Barkataki (she/her): opportunity to try Shan Mukhi Mudra, where you take your hands 336 00:33:49.110 --> 00:33:55.330 Susanna Barkataki (she/her): and your pointer finger goes by your eyebrows, your middle finger closes your eyes. 337 00:33:55.390 --> 00:33:56.950 Susanna Barkataki (she/her): your ring 338 00:33:57.060 --> 00:34:01.489 Susanna Barkataki (she/her): by the side of your mouth, and your pinky underneath 339 00:34:01.500 --> 00:34:04.200 Susanna Barkataki (she/her): like on your chin, and then your thumbs 340 00:34:04.480 --> 00:34:13.559 Susanna Barkataki (she/her): plug your ears, and it really allows the sound of the Bramari, the humming of bees to reverberate in your head. 341 00:34:14.100 --> 00:34:16.540 Susanna Barkataki (she/her): And so for Bramari, I'll just 342 00:34:17.110 --> 00:34:31.260 Susanna Barkataki (she/her): explain, and then we'll practice for about 10 rounds. Inhale through your nose and exhale with your mouth closed through your nose. Let the sound hum in the back of your throat so kind of like a humming sound. 343 00:34:31.320 --> 00:34:35.650 Susanna Barkataki (she/her): and we'll practice together. You can do the Madro or not. It's up to you. 344 00:34:35.830 --> 00:34:37.650 Susanna Barkataki (she/her): Inhale 345 00:34:38.449 --> 00:34:43.880 Susanna Barkataki (she/her): and exhale, humming like the sound of bees. 346 00:35:03.140 --> 00:35:09.750 Susanna Barkataki (she/her): hmm. 347 00:35:33.750 --> 00:35:36.520 Susanna Barkataki (she/her): and 348 00:36:28.460 --> 00:36:31.329 Susanna Barkataki (she/her): Gently releasing the 349 00:36:33.110 --> 00:36:35.419 Susanna Barkataki (she/her): pranayama, and then Mudra. 350 00:36:36.280 --> 00:36:43.230 Susanna Barkataki (she/her): finding a shape to relax, to be seated, standing, lying down. 351 00:36:44.050 --> 00:36:49.960 Susanna Barkataki (she/her): We'll take some time in silence to integrate the benefits of this practice. 352 00:36:51.600 --> 00:36:54.890 Susanna Barkataki (she/her): I'll guide you back with my voice when it's time. 353 00:41:54.200 --> 00:41:56.589 Susanna Barkataki (she/her): Take breath in 354 00:41:57.910 --> 00:41:59.820 Susanna Barkataki (she/her): full breath, out. 355 00:42:06.670 --> 00:42:10.210 Susanna Barkataki (she/her): gently shifting, maybe rocking. 356 00:42:10.240 --> 00:42:12.600 Susanna Barkataki (she/her): checking in with your body. 357 00:42:12.740 --> 00:42:15.650 Susanna Barkataki (she/her): your mind, your heart, your soul. 358 00:42:16.730 --> 00:42:22.349 Susanna Barkataki (she/her): and bringing your hands together, imagining, perhaps, that you're holding a candle. 359 00:42:22.940 --> 00:42:24.469 Susanna Barkataki (she/her): know that you have 360 00:42:24.770 --> 00:42:25.990 Susanna Barkataki (she/her): a light 361 00:42:26.170 --> 00:42:27.710 Susanna Barkataki (she/her): in your palms. 362 00:42:28.210 --> 00:42:30.330 Susanna Barkataki (she/her): You can offer that light 363 00:42:31.590 --> 00:42:34.880 Susanna Barkataki (she/her): to the world, to nature, to the universe. 364 00:42:35.570 --> 00:42:37.099 Susanna Barkataki (she/her): sending it out. 365 00:42:39.520 --> 00:42:45.950 Susanna Barkataki (she/her): and then knowing that everything that you give away comes back to you, bringing your palms back together. 366 00:42:46.050 --> 00:42:50.189 Susanna Barkataki (she/her): and bringing that light into your heart, holding it close. 367 00:42:52.240 --> 00:42:54.160 Susanna Barkataki (she/her): feeling it fill you. 368 00:42:56.150 --> 00:42:59.230 Susanna Barkataki (she/her): and then once more giving it away 369 00:42:59.880 --> 00:43:04.260 Susanna Barkataki (she/her): with gratitude for the light within and the light all around 370 00:43:06.170 --> 00:43:07.950 Susanna Barkataki (she/her): Gentle Bow. 371 00:43:10.510 --> 00:43:13.749 Susanna Barkataki (she/her): and we'll keep the focus kind of inwards 372 00:43:14.693 --> 00:43:22.279 Susanna Barkataki (she/her): coming out to your journal or to the chat, or just to reflecting. 373 00:43:22.830 --> 00:43:24.070 Susanna Barkataki (she/her): how 374 00:43:24.980 --> 00:43:29.169 Susanna Barkataki (she/her): how is it with you? How did this practice 375 00:43:29.660 --> 00:43:31.650 Susanna Barkataki (she/her): land or resonate? 376 00:43:31.860 --> 00:43:35.250 Susanna Barkataki (she/her): Then, if you'd like to connect to 377 00:43:35.410 --> 00:43:36.165 Susanna Barkataki (she/her): Este? 378 00:43:37.600 --> 00:43:38.490 Susanna Barkataki (she/her): oops 379 00:43:39.070 --> 00:43:42.799 Susanna Barkataki (she/her): to journal a little bit, honestia on generosity. 380 00:43:42.850 --> 00:43:44.570 Susanna Barkataki (she/her): non grasping. 381 00:43:45.200 --> 00:43:46.270 Susanna Barkataki (she/her): or 382 00:43:46.610 --> 00:43:47.380 Susanna Barkataki (she/her): and 383 00:43:48.850 --> 00:43:50.190 Susanna Barkataki (she/her): ahemsa 384 00:43:50.420 --> 00:43:54.159 Susanna Barkataki (she/her): and self-care, and care for self and the whole 385 00:43:54.350 --> 00:43:58.950 Susanna Barkataki (she/her): at this time it's a beautiful time to reflect on 386 00:43:59.070 --> 00:44:02.430 Susanna Barkataki (she/her): any kind of Yoga philosophy, so we'll take 387 00:44:02.800 --> 00:44:06.490 Susanna Barkataki (she/her): a few minutes. I'll see if I can play some 388 00:44:07.310 --> 00:44:11.010 Susanna Barkataki (she/her): music, and then we'll share 389 00:44:11.330 --> 00:44:12.399 Susanna Barkataki (she/her): if we would like. 390 00:46:35.040 --> 00:46:35.850 Susanna Barkataki (she/her): and 391 00:46:37.170 --> 00:46:38.510 Susanna Barkataki (she/her): he 392 00:46:39.100 --> 00:46:42.290 Susanna Barkataki (she/her): please let me feed. 393 00:46:42.720 --> 00:46:44.310 Susanna Barkataki (she/her): and I 394 00:46:46.250 --> 00:46:47.840 Susanna Barkataki (she/her): from lazander 395 00:46:48.500 --> 00:46:50.290 Susanna Barkataki (she/her): the center. 396 00:46:50.870 --> 00:46:52.630 Susanna Barkataki (she/her): A 397 00:46:54.640 --> 00:46:56.630 Susanna Barkataki (she/her): is open 398 00:47:02.640 --> 00:47:05.890 Susanna Barkataki (she/her): no way. 399 00:47:06.803 --> 00:47:08.130 Susanna Barkataki (she/her): Love love! 400 00:47:10.680 --> 00:47:12.480 Susanna Barkataki (she/her): Oh, man. 401 00:47:18.730 --> 00:47:21.760 Susanna Barkataki (she/her): no! A 402 00:47:22.100 --> 00:47:24.110 Susanna Barkataki (she/her): oh, love love. 403 00:47:57.180 --> 00:48:00.370 Susanna Barkataki (she/her): Please let me feel 404 00:48:04.350 --> 00:48:05.880 Susanna Barkataki (she/her): my Santa 405 00:48:06.420 --> 00:48:08.820 Susanna Barkataki (she/her): the center of 406 00:48:09.780 --> 00:48:10.730 Susanna Barkataki (she/her): a 407 00:48:11.070 --> 00:48:14.390 Susanna Barkataki (she/her): please let me feel. 408 00:48:14.650 --> 00:48:15.920 Susanna Barkataki (she/her): and 409 00:48:18.250 --> 00:48:19.860 Susanna Barkataki (she/her): from my center 410 00:48:20.510 --> 00:48:22.760 Susanna Barkataki (she/her): the center of 411 00:48:23.290 --> 00:48:24.600 Susanna Barkataki (she/her): E 412 00:48:26.160 --> 00:48:27.229 Susanna Barkataki (she/her): me feel 413 00:48:28.690 --> 00:48:32.050 Susanna Barkataki (she/her): feels 414 00:48:32.370 --> 00:48:34.130 Susanna Barkataki (she/her): my center. 415 00:48:35.130 --> 00:48:36.190 Susanna Barkataki (she/her): Take the center. 416 00:48:37.180 --> 00:48:38.740 Susanna Barkataki (she/her): E. 417 00:48:39.100 --> 00:48:41.620 Susanna Barkataki (she/her): Please let me feel 418 00:48:45.770 --> 00:48:48.070 Susanna Barkataki (she/her): my Santa's 419 00:48:48.320 --> 00:48:51.080 Susanna Barkataki (she/her): in the center of me. 420 00:48:52.130 --> 00:48:53.040 Susanna Barkataki (she/her): E 421 00:48:54.790 --> 00:48:56.609 Susanna Barkataki (she/her): is all 422 00:49:02.690 --> 00:49:05.660 Susanna Barkataki (she/her): no way. 423 00:49:06.130 --> 00:49:08.169 Susanna Barkataki (she/her): Oh, love, love! 424 00:49:10.730 --> 00:49:12.520 Susanna Barkataki (she/her): Oh, man. 425 00:49:18.680 --> 00:49:20.800 Susanna Barkataki (she/her): no! 426 00:49:22.120 --> 00:49:24.059 Susanna Barkataki (she/her): Oh, love love. 427 00:50:22.990 --> 00:50:25.960 Susanna Barkataki (she/her): taking just a minute to finish up 428 00:50:28.300 --> 00:50:29.110 Susanna Barkataki (she/her): your 429 00:50:29.130 --> 00:50:32.109 Susanna Barkataki (she/her): reflections, whatever you're writing 430 00:50:32.340 --> 00:50:33.760 Susanna Barkataki (she/her): and 431 00:50:34.220 --> 00:50:37.670 Susanna Barkataki (she/her): coming back to the group. 432 00:50:38.140 --> 00:50:42.424 Susanna Barkataki (she/her): Love to hear if anyone would like to share 433 00:50:44.010 --> 00:50:49.619 Susanna Barkataki (she/her): what's alive for you? Or if anything moved or shifted, or there were any Ahas 434 00:50:49.630 --> 00:50:51.010 Susanna Barkataki (she/her): from the practice 435 00:50:52.110 --> 00:50:54.749 Susanna Barkataki (she/her): you can share in the chat or outbound. 436 00:51:11.580 --> 00:51:18.279 Susanna Barkataki (she/her): Let me just share the playlist. This playlist I made up a long time ago, just like a meditative 437 00:51:18.980 --> 00:51:21.450 Susanna Barkataki (she/her): playlist that has. 438 00:51:22.380 --> 00:51:23.400 Susanna Barkataki (she/her): and that 439 00:51:23.770 --> 00:51:24.780 Susanna Barkataki (she/her): it's all about it. 440 00:51:26.820 --> 00:51:28.000 Susanna Barkataki (she/her): Hi, Polly. 441 00:51:30.685 --> 00:51:36.129 Bonnie@YogaConnexus: I actually had a question, because I've always loved Brahmari Pramayama 442 00:51:36.150 --> 00:52:00.940 Bonnie@YogaConnexus: and the original method I learned it in was very regimented, like we had to do. You know, Ujjay, in a certain breakdown in a certain order, and then we had to do Voloma and a certain breakdown in a certain order. And then finally, maybe we could get to primary. And I guess I was just wondering, is it okay to just teach it. 443 00:52:00.940 --> 00:52:02.426 Susanna Barkataki (she/her): Great question. 444 00:52:03.540 --> 00:52:07.270 Susanna Barkataki (she/her): I'm curious in that framework. 445 00:52:08.390 --> 00:52:17.459 Susanna Barkataki (she/her): If there was like explicit or specific reasons why they kind of warmed you up that way, because the reason I'll give you, I think. 446 00:52:17.630 --> 00:52:23.899 Susanna Barkataki (she/her): when I've learned it. I've learned it in a structured way, and I've also learned it just taught 447 00:52:23.940 --> 00:52:43.450 Susanna Barkataki (she/her): without any, you know, formal structure or preparation, because it's a soothing pranayama. If we were moving into like breath of fire, sometimes I do more more warming up, but it does. I think it depends so much on the intention. So did they teach you. There was a specific reason or intention for it. 448 00:52:45.337 --> 00:52:59.399 Bonnie@YogaConnexus: I mean they always use safety as the excuse. But the more I reflect on the whole experience, it was really just all a bunch of control mechanisms. I'm not really sure that there was an actual safety issue. Especially given that. 449 00:52:59.430 --> 00:53:04.357 Bonnie@YogaConnexus: I feel like it's so much more accessible in in how soothing it is, 450 00:53:04.930 --> 00:53:11.028 Bonnie@YogaConnexus: than to have to wait to master all these other parts and pieces of pronounce so. 451 00:53:11.660 --> 00:53:12.800 Bonnie@YogaConnexus: yeah. 452 00:53:12.960 --> 00:53:14.890 Susanna Barkataki (she/her): Yeah from. I think 453 00:53:16.040 --> 00:53:19.190 Susanna Barkataki (she/her): I never want to like counter any schools 454 00:53:19.360 --> 00:53:29.389 Susanna Barkataki (she/her): teaching, right? So I think, like there could be a clear reason for them. But if they didn't give you a clear reason. I know all the teachers I've had. 455 00:53:29.680 --> 00:53:42.440 Susanna Barkataki (she/her): They're like the more soothing Pranayama, the ones that help nurture our nervous system. They're okay to do without preparation, right? Like we did warm up our vocal cords and all the areas around. 456 00:53:42.440 --> 00:54:08.900 Susanna Barkataki (she/her): But something like Bramari, you know, we're just kind of down regulating. So it's it's all right to practice. And also in some contexts you can just hum. People don't feel comfortable doing a prana. So if you think of it like that, we're just like, you know, like I could imagine humming along to that beautiful chorus song, and you get some of the same benefits, although, of course, it's not the same as doing the full, the full prana. 457 00:54:09.420 --> 00:54:10.320 Susanna Barkataki (she/her): Yeah. 458 00:54:11.207 --> 00:54:23.000 Susanna Barkataki (she/her): it is also I will say, just to kind of support your opening, to take it, to take it and teach it. It's in some of the protocols for long, covid recovery. 459 00:54:23.822 --> 00:54:26.780 Susanna Barkataki (she/her): Provide pranama, and they don't do 460 00:54:27.420 --> 00:54:42.300 Susanna Barkataki (she/her): any other pranayama before it, except I think I might do Durga Pranayama, but it's not required but they do do some neck and shoulder stretching before Bramari, but it's being used all over. 461 00:54:42.300 --> 00:55:00.190 Bonnie@YogaConnexus: Yeah. Cause this wasn't like, you know, warm up for this, this specific practice. It was like we had to go jump through all the hoops and learn all of the other pranayamas, and teach them all before we could teach this one. It was like a really regimented order, and that's why I was like, I feel like I could just jump ahead and. 462 00:55:00.190 --> 00:55:01.210 Susanna Barkataki (she/her): I think you can jump. 463 00:55:01.210 --> 00:55:10.210 Bonnie@YogaConnexus: We can warm up for sure in an individual practice. And then, yeah, and that's really good to know about it being included. And long covid that actually makes a lot of sense. 464 00:55:10.210 --> 00:55:27.760 Susanna Barkataki (she/her): Yeah, because a lot of the thing with with long covid is like the tension and the tightness that comes here. And then also, like oxygenation, right? Improving kind of the flow of oxygen, and opening, like all the muscles and the pathways 465 00:55:27.810 --> 00:55:39.839 Susanna Barkataki (she/her): through the neck and into the brain, so it can help with brain fog. It can help with so many things that we have for various reasons. Just, I know it's being used in long Covid protocols. 466 00:55:40.330 --> 00:55:41.090 Susanna Barkataki (she/her): Yeah. 467 00:55:41.850 --> 00:55:44.309 Susanna Barkataki (she/her): yeah, yeah, thank you. 468 00:55:45.530 --> 00:55:47.160 Susanna Barkataki (she/her): Anyone else. 469 00:55:49.620 --> 00:56:10.960 Susanna Barkataki (she/her): And I know for some folks, maybe you're just like, Oh, I'm very relaxed now, inviting us to. If you want, drop a word or something you're going to take with you, and wishing each of you so much light, so many blessings from the light, the light of Yogic wisdom, the light that's within that's within each of us. 470 00:56:11.150 --> 00:56:16.250 Susanna Barkataki (she/her): And thank you. Thank you. Thank you. Thank you for your 471 00:56:16.390 --> 00:56:18.969 Susanna Barkataki (she/her): presence. Thank you for your practice. 472 00:56:19.160 --> 00:56:28.561 Susanna Barkataki (she/her): I'm really grateful to be to be here with you and just looking to see if I have any updates. Yes, 473 00:56:32.580 --> 00:56:37.452 Susanna Barkataki (she/her): 2, 3 30 is sexy. No, I think we're fine. 474 00:56:39.210 --> 00:56:41.029 Susanna Barkataki (she/her): our second 475 00:56:41.570 --> 00:56:45.759 Susanna Barkataki (she/her): second office hours will be on the 13.th So that's perfect. 476 00:56:46.590 --> 00:56:49.319 Susanna Barkataki (she/her): Yeah, I'm so grateful to be 477 00:56:49.410 --> 00:56:57.719 Susanna Barkataki (she/her): here for all the gentleness, holding space, sending you all lots of care you can unmute if you'd like, and say goodbye, and I'll see you soon. 478 00:56:59.420 --> 00:57:01.450 Bonnie@YogaConnexus: Bye. Thank you. 479 00:57:02.650 --> 00:57:03.690 Susanna Barkataki (she/her): Thank you. Bye. 480 00:57:03.690 --> 00:57:07.265 Bonnie@YogaConnexus: Justine cute haircut. 481 00:57:10.870 --> 00:57:11.890 Susanna Barkataki (she/her): I am.