Beautiful yogis and yoginis,
Welcome to Dharak Yoga.
Today's yoga class will help you open up the curtains of the heart.
We're going to let out burden,
Grief,
Heaviness that we feel in our daily lives.
And will help you feel free,
Lighter,
Brighter in the heart.
So let's go ahead and move into a hero's pose.
Knees together,
Heels touching.
And sit on your mat facing forward,
Hands rest on the thighs.
Begin to bring the awareness to the breath.
Eyes wide open,
Working on to.
.
.
Stimulating activating heart chakra anahata is Emerald Green Energetic Center,
Tohebos Hill.
To help us feel.
Let's go ahead and bring our hands forward,
Plant them onto the yoga mat.
Lift up into tabletop with the knees and hands to the width of the mat.
Of your hip.
We're going to inhale,
We're going to drop the belly,
Heart opens,
Head is high.
On the exhale we tuck the chin in,
We round the heart and shoulders to the sky.
Inhaling to cow pose,
Lengthen back bend.
Exhale into cat pose.
Move with your breath.
Inhale.
Excel.
Inhale.
Excel.
Two more,
Inhale,
Move with breath,
Back bend.
Exhale,
Cat pose.
Each time finding more height,
More depth.
Inhale,
Into your cow.
And exhale into your cat.
Perfect.
Return to neutral spine,
Hook the toes under behind you.
Let's come back and sit on our heels for toe stretch.
We're going to open up the toes here,
The feet,
Heart open.
And let's perform Anahatasana,
Papi pose.
Bring the hands forward.
You may have to shift a little bit behind on your mat.
We want enough space in front of us to fold.
The knees to the width of your hips.
And keep the hips always above the knees.
Don't put them all the way back.
All the way forward.
Find something in the middle.
And then the hands here will start walking forward.
Step by step.
Until your forehead connects.
To the ground.
We want to keep the breath here smooth and steady.
Allowing the heart to suspend in a hammock.
Let's look forward to exit.
You touch the elbows down and then you exit forward.
And then up again into tabletop position.
Walk the hands to the legs.
Let's bring our heels under,
Knees touching.
Sit back onto your hero's pose.
Hands on the thighs We're going to open up the heart with a few movements of the hands.
Sitting up,
Facing forward in front of you.
Hands to the front.
Inhale with your thumbs all the way up.
And behind you,
Thumbs facing back,
Palms up.
Exhale,
Give yourselves a hug.
Inhale,
Open up the heart,
Chest puffed open.
Exhale,
Give yourselves a hug.
Maybe opposite elbow comes on top.
Inhale,
Bring it open.
Hey,
Kuso,
Bring it in.
Inhale it open.
Excel it in.
And open it up,
Inhalation.
Hex or drop the hands to the side.
We're going to walk the hands in front of us to the top of our mat.
Plant them!
Hook the toes under and let's rise to the first downward facing dog of our practice.
Keep the fingers strong on the mat,
Keep the hips sky high,
Always reaching to the top.
Knees can be bent for this first down dog.
Keeping the breath moving.
We're going to bring the right leg up to the sky.
Swing it steppy to the front of your yoga mat and drop the left knee and foot down under.
Inhale the hands up into your low lunge.
Opening up the heart.
Exhale,
Hands in cactus.
Inhale,
Straighten them.
Excel open.
Inhale,
Lift.
Exo sound.
Inhale,
Lift.
With sound on the exhale,
Let your heart flow open.
Inhale.
Exhale,
Release the hands down to the ground,
Guide the right leg back into tabletop.
Toes are hooked under.
Let's elevate into dermot facing dog.
This time the legs a little bit straighter.
Hips high.
Sweet touch.
Left leg up to the sky.
Swinging to the front of the mat.
Step it.
Guide the right knee and foot under.
And Anjuna Yasana.
We flow,
Heart open,
Hands high,
Inhale.
Exhale,
Settle the elbows down in cactus.
Inhale.
Excellent.
Inhale.
Exhale,
Flow down.
Inhale.
Exhale.
One more.
Inhalation.
Heart opens.
Exhale.
Curtains open.
Let the light shine forth.
Release the hands down.
Guide the left knee back.
And again,
Let's bring ourselves into downward facing dog,
Hook the toes.
Left hips to the sky.
Feet touch.
Right leg opens up,
Swing it open.
Swing it and guide it forward.
This time the back heel remains lifted.
Up into high land.
Hands to the sky!
Right knee is bent.
And if you find yourself struggling for balance,
Bring the feet.
Wide on two train tracks instead of just being on one rope and balancing.
You open up your feet.
Wide on your mats.
Hands up!
Inhale.
Exercise will go even deeper.
We're going to bring our hands down to the side of the body,
To the height of our arms.
Thumbs facing back.
Inhale,
Open up the chest.
Exhale,
Fold the hands,
Clap them forward.
In hell open!
Exo,
Clap them folds!
In hell open.
Excellent forward.
Flow your breath open.
Excel.
One more bright sunshine enters the heart.
Exhale forward,
Drop the hands to the ground.
Step the feet to plank or perform a full vinyasa here by dropping the knees,
Dropping the chest.
Feet together,
Touching.
Glutes and buttocks active.
Cobra Inhale.
Hook the toes,
Exhale downward facing dog.
Feet together,
Left leg to the sky.
Swing it forward.
Into high crescent lunge.
Bent on the left knee.
Establishing our foundation remember to stand on two separate lines one with the left one with the right hands open up to the sides,
Let's flow for the heart.
Hands back on the inhalation,
Backbend,
Exhale round it in.
Inhale emerald green energy exhale In hell.
Excellent.
Inhalation Exhalation.
Open it up.
Inhale.
Exhale clap it forward release the hands to the ground allow all the burdens and heaviness to wash away onto the earth Step feet back,
Drop the knees and drop the chest.
Chaturanga.
Inhale.
Cobra.
Remember to keep the buttocks locked here to protect your low back.
Toes hooked under,
Exhaling to downward facing dog.
Allow your breath to settle.
Easy in and out.
Bring the feet together as one.
Lift the right leg to the sky.
Swing it and guide it to the front.
Let's rise up again into our Crescent High Lunge.
Bend on the right knee.
We bring our hands interlaced together as one fist.
Pull the fist down,
Open the heart forward.
If you feel tightness in the shoulders,
You can just grab hold of the elbows instead.
This might be a little bit easier.
From here we open up the heart,
Inhale,
Humble warrior.
Exhale,
Fold,
Aiming to reach the right arm onto the right knee.
Remember to stand on two lines with the feet.
Deep,
Vibrantly alive breath.
Adding strength on both feet,
Toes are gripping the mat,
Inhale lift,
Heart opens,
Exhale hands forward,
Flow with the shoulders a few rotations,
And then hands melt to the ground,
Step the right leg behind you.
Drop the knees.
Drop the chest.
Feet touching.
Glutes active.
Rise.
Cobra.
Inhale.
Down Dog Hook Toes XL.
Let's bring the feet together,
Left leg rises.
Swing it to the front of the mat rise into crescent high lunge hands behind you.
I'm gonna grab hold of my elbows this time to show you both versions.
Rise up with a chest inhale.
Exhale,
Fold left arm down.
To the knee.
Breath moves.
With passion.
With feeling.
Full awareness on the feet and grip the toes with energy on the yoga mat.
Rise it up to stand tall.
Hands release forward.
We're going to rotate our arms,
This time the opposite direction.
Excellent.
Release the arms down.
Step.
Foot back.
Let's perform a vinyasa.
Knees down,
Chest down.
Rise it up into cobra remember to keep the glutes Strong inhale.
Excel download facing dog.
Settling to the breath.
Long spine.
Straight legs.
Heels.
Reach towards the mat Let's bend the knees all the way down to the yoga mat.
Walk the hands back.
We're going to come and sit up high.
Onto the knees.
So we're going to enter camel pose.
So we want here the hips always above the knees.
Knees a little bit wide.
We'll start easing into it by bringing the right hand behind the low back.
Then good luck.
Elbows push against one another.
To the maximum capacity that feels okay for your own body.
We're going to open up the heart upwards inhaling Exhale,
Gentle fold forward,
Chin to the chest.
Inhale,
Chest up.
Excel rounded in.
Inhale,
Chest open.
Exhale,
Round it in.
Be easy on your heart,
Easy with your breath.
Inhale a little bit higher,
Chest opens to the sky.
Excel rounded in.
Let's introduce our hands.
Inhale it open.
Invite the right hand open.
Exhale bring it on the lower back let's go with the left inhale left hand allowing light to shine forth from the heart Excellent.
Bring it down.
In Hellopen.
Excellente!
Left hand.
Inhale,
Open.
Excellent yeah excellent now we're gonna bring the right hand on the hill behind us.
We're gonna hook the toes under,
This will help heighten the heel,
Make it easier,
More accessible.
Right hand on the heel.
Left hand on the heel.
We push continuously the hips forward keep the buttocks a little bit firm here so we can protect the lower back.
Open the chest up.
Open the throat Breath is smooth and steady.
Camel pose.
Well done.
Bring the left hand on your lower back.
Reach into standing right hand here.
Let's release the toes under.
Trials pose so we can release tension on the lower back.
Sit on your heels.
Hands reach forward,
Nurturing your heart with a hug.
Keeping your breath smooth,
Gentle,
Kind.
Let's look forward in front of us.
Let's climb up once again.
To tabletop We will do poppy pose.
Like we did in the beginning of our practice.
Observe if we can enter it deeper and easier.
Knees walk a little bit back to provide enough space in front of your mat.
Remember hips always above your knee.
Walk the hands forward until the heart or the forehead connects to the ground.
Allowing the heart to melt down and forward Keeping the spine long,
The breath even longer.
Let's look forward in front of us drop the elbows reach forward to exit out of it Hips touch the ground,
Feet together.
Elbows in front,
Four.
Sphinx pose.
Firm up the glutes.
Inhale,
Chest opens forward.
Allowing some gentle release into your senses,
Especially into the heart.
Allowing any heaviness to come out into the open.
We see it face to face instead of hiding it.
We deal with it,
We feel it.
And then we'll edit.
Go away.
We let it flow.
We let it go.
From here,
We're going to fold forward.
Bring the hands to the side of your chest and we're going to barrel roll the body so we can lay flat on our back.
And gently laying flat,
We're going to enter a twist.
Hugging in the right knee into the chest.
And then guide it all the way towards the left side of your mat on the ground.
The right hand and head rotate to the right.
Allow the spine to unwind.
Let's slowly bring it back through center,
Kick the right leg forward,
Let's hug the left knee and twist it open to the right.
Left hand and head open up to the side.
You may have noticed that now in moments of peace and silence,
Things start to come out to the surface.
Forgotten feelings.
Things that were stuffed up in the cupboard,
Forgotten.
Are coming out.
It's perfectly normal.
That's the point of opening up Anahata Heart Chakra.
In order to clean up,
In order to declutter and shine up the heart to let it be free.
To allow it to be open.
And slowly release through center.
We're going to open up into our Shavasana.
The feet are as wide as a mat.
Palms.
.
.
I'm gonna come and rest onto the heart.
Left palm first down and the right.
And slow down enough to feel the heartbeat to feel the internal rhythms of life.
And as you lay there with your eyes closed visualize a vibrant green emerald green healing energy rising up from the chest Allow it to wash in and around.
The body,
Allowing it to expand,
To grow breath is smooth,
The body is heavy,
The breath is light,
Let the air guide you.
Air is the element connected with Anahata.
Just like objects around us,
The world we live in needs space between them.
So does a heart.
Needs space to be,
Space to breathe.
Heim to Hill.
Release.
Leggo.
Slowly.
Bring the awareness.
Back to the breath.
Deepen your inhalation.
Deepen.
Your exhalation.
Invite movement to the feet,
To the hands,
Pulsating.
With each breath.
We're gonna reach our hands over the head give yourselves a nice Feel good stretch.
And then rotate and lay onto the side of the body.
In embryo pose,
The knees.
Ah Ben.
And lay there for a few moments.
In a nurtured kind of state.
Recognizing the power of self-love.
I will read out to you a quote by Rumi Your task is not to seek out for love.
But merely to peek.
To find all the barriers within you that you have built against it.
So that was the part of our practice that we have targeted to open up the curtains,
To remove all the dust,
To allow light to enter.
With the assistance of our hands,
Down onto the ground.
We're going to lift ourselves up to rise into a seated cross-legged position.
The eyes remain closed for a few more moments.
Sitting up tall.
Hard open light.
We place the palms.
To the heart,
One palm over the other.
We bow down gently with a head.
We open up the eyes.
Dearly Beloved,
In today's yoga class.
We specifically targeted the sacred heart within us.
We opened up.
We went in with a mission to clean.
To shine,
To remove all the dust.
With an aim to feel lighter.
To forgive,
To let go of past burdens and to allow ourselves to move forward with a clean and bright heart.
Thank you so much for joining me for this class.
I wish you a beautiful,
Loving day.
With much love.
Namaste.
