1 00:00:00,440 --> 00:00:04,040 Rodrigo Souza: Hello, folks. I hope you're well. 2 00:00:04,040 --> 00:00:05,640 My name is Rodrigo Souza. 3 00:00:05,640 --> 00:00:07,200 I go with the pronouns he and him, 4 00:00:07,200 --> 00:00:11,160 and I am your Adaptive/Accessible yoga teacher today. 5 00:00:11,160 --> 00:00:14,680 Okay. We're going to have a practice based on hopefulness, 6 00:00:14,680 --> 00:00:17,320 how to embrace the future with hopefulness. 7 00:00:17,320 --> 00:00:18,800 And as we can see, 8 00:00:18,800 --> 00:00:20,680 we're going to have some props today. 9 00:00:20,680 --> 00:00:26,240 So I would love, if you can separate these, a small pillow, an extra chair. 10 00:00:26,240 --> 00:00:28,000 So we're going to have two chairs, 11 00:00:28,000 --> 00:00:32,730 one that you're going to sit on and the extra one. 12 00:00:32,730 --> 00:00:34,660 We also in this practice, 13 00:00:34,660 --> 00:00:39,060 we will be using two blocks and a bolster. 14 00:00:39,060 --> 00:00:40,380 If you don't have a bolster, 15 00:00:40,380 --> 00:00:45,740 it can be a big pillow or anything that you can adapt the practice to your body. 16 00:00:45,740 --> 00:00:47,620 And talk about adapting. 17 00:00:47,620 --> 00:00:49,220 I am paralyzed from the chest down, 18 00:00:49,220 --> 00:00:51,380 so I adapt the yoga to my body, 19 00:00:51,380 --> 00:00:56,180 and I would love for you to take these movements and adapt to your beautiful body, 20 00:00:56,180 --> 00:00:58,340 to your beautiful self, okay? 21 00:00:58,340 --> 00:01:01,940 You can also visualize the practice if it doesn't feel comfortable, 22 00:01:01,940 --> 00:01:07,020 or you can come back to Dhyanasana and have a soft gaze and just stay home, all right? 23 00:01:07,020 --> 00:01:09,735 Beautiful. Let's do that then. 24 00:01:09,735 --> 00:01:14,610 Right, sit up straight and tall. And your body, 25 00:01:14,610 --> 00:01:17,050 raise the sternum a little bit, 26 00:01:17,050 --> 00:01:20,370 and notice how you extend the spine as you do that. 27 00:01:20,370 --> 00:01:23,010 Soften your shoulders. 28 00:01:24,130 --> 00:01:28,210 Start breathing, soften inside of your mouth. 29 00:01:28,210 --> 00:01:30,050 If it's available to you, 30 00:01:30,050 --> 00:01:32,650 it's comfortable, you can close your eyes. 31 00:01:32,650 --> 00:01:34,610 You can have a soft gaze, 32 00:01:34,610 --> 00:01:36,570 gaze to, you know, 33 00:01:36,570 --> 00:01:38,850 to the floor in front of you. 34 00:01:40,610 --> 00:01:43,610 Bring yourself back here, 35 00:01:43,610 --> 00:01:48,850 noticing how you feel, non-judgmentally. 36 00:01:53,850 --> 00:02:02,010 And also notice a time in your life that you felt really hopeful. 37 00:02:08,090 --> 00:02:17,105 And notice how you felt that moment. Which sensations were present back then. 38 00:02:17,105 --> 00:02:22,665 [Gentle music] 39 00:02:22,665 --> 00:02:24,925 Rodrigo Souza: Let's be curious about how it felt. 40 00:02:24,925 --> 00:02:36,975 [Gentle music] 41 00:02:36,975 --> 00:02:39,050 Rodrigo Souza: Visualize a warm and glowing light 42 00:02:39,050 --> 00:02:46,705 and immerse yourself into a light of hope. 43 00:02:46,705 --> 00:02:52,425 [Gentle music] 44 00:02:52,425 --> 00:02:54,530 Rodrigo Souza: Notice how you're breathing, 45 00:02:54,530 --> 00:02:56,410 and with each exhalation, 46 00:02:56,410 --> 00:02:58,930 soften yourself a little bit further, 47 00:02:59,490 --> 00:03:09,035 landing back to your beautiful self, fulfilled with joy, gratitude, and hope. 48 00:03:09,035 --> 00:03:20,645 [Gentle music] 49 00:03:20,645 --> 00:03:24,370 Rodrigo Souza: Beautiful. Gently bring yourself back, open your eyes. 50 00:03:24,370 --> 00:03:29,790 Have a little smile. Lovely. 51 00:03:29,790 --> 00:03:32,510 We're going to add some mindful movements. 52 00:03:32,510 --> 00:03:37,030 I would love for you to synchronize them with the breath if it's available, okay? 53 00:03:37,030 --> 00:03:40,870 We're going to sit up straight and tall and start with 54 00:03:40,870 --> 00:03:42,550 some neck movements. 55 00:03:42,550 --> 00:03:45,590 Ground yourself in mountain pose, inhale, 56 00:03:45,590 --> 00:03:49,070 raise your head, your chin to the ceiling, 57 00:03:49,070 --> 00:03:51,670 to the sky as far as comfortable for you. 58 00:03:51,670 --> 00:03:54,670 Try not to drop your head far back. 59 00:03:54,670 --> 00:03:56,630 Exhale long and soft, 60 00:03:56,630 --> 00:04:00,670 chin towards the chest, gaze to the floor. 61 00:04:00,910 --> 00:04:04,670 Beautiful. Hold it here. 62 00:04:04,990 --> 00:04:07,255 Inhale one more time. 63 00:04:07,255 --> 00:04:12,900 [Gentle music] 64 00:04:12,900 --> 00:04:14,350 Rodrigo Souza: Exhale. 65 00:04:17,630 --> 00:04:21,150 I like to inhale through the nose and exhale through the mouth, 66 00:04:21,150 --> 00:04:25,110 but be my guest, you do whatever feels comfortable for you. 67 00:04:25,110 --> 00:04:29,190 Gently bring your head back to sentinel, back to midline. 68 00:04:29,190 --> 00:04:33,070 And we're going to do the same thing on the horizontal plane. 69 00:04:33,070 --> 00:04:36,790 Ground yourself through your sitting bonds. Inhale. 70 00:04:36,790 --> 00:04:39,950 We gaze over our right shoulder. 71 00:04:42,350 --> 00:04:45,430 Lovely. 72 00:04:45,430 --> 00:04:47,510 Exhale, long and soft, through the mouth. 73 00:04:47,510 --> 00:04:51,630 You gaze over your left shoulder. 74 00:04:55,470 --> 00:04:58,070 One more time, as we go again. 75 00:04:58,070 --> 00:05:15,135 [Gentle music] 76 00:05:15,135 --> 00:05:16,810 Rodrigo Souza: Beautiful. 77 00:05:16,810 --> 00:05:20,510 Back to center. And release. 78 00:05:20,510 --> 00:05:25,430 As we release, we keep the palms on your legs, 79 00:05:25,430 --> 00:05:30,510 and then you do some shoulder rotation backwards. 80 00:05:32,510 --> 00:05:37,350 Synchronize with the breath. Three times backwards and three times forward. 81 00:05:37,350 --> 00:05:38,750 You can do one shoulder at a time, 82 00:05:38,750 --> 00:05:41,150 as well if it's comfortable. 83 00:05:45,640 --> 00:05:51,400 Beautiful. I hear the cracks when I do that. 84 00:05:51,880 --> 00:06:00,160 Oh. Lovely. Give your arms a little shake. 85 00:06:00,160 --> 00:06:04,160 And now we're going to start to use this prop over here. 86 00:06:04,160 --> 00:06:09,040 Okay? We're going to do a variation of a Downward Facing Dog. 87 00:06:09,040 --> 00:06:10,520 Adho Mukha. 88 00:06:10,520 --> 00:06:13,000 Okay, first thing we're going to do, 89 00:06:13,000 --> 00:06:20,600 we're going to place the extra chair right in front of us. 90 00:06:23,810 --> 00:06:26,930 And we're going to ground ourselves either through 91 00:06:26,930 --> 00:06:29,650 our sitting bones or through the feet touching the ground. 92 00:06:29,650 --> 00:06:32,530 Then we're going to walk our hands. 93 00:06:32,530 --> 00:06:35,450 Spread your hands like that, your fingers, 94 00:06:35,450 --> 00:06:38,610 and we're going to walk our hands until it's comfortable for you. 95 00:06:38,610 --> 00:06:42,570 Notice that your spine is engaged and elongated. 96 00:06:42,570 --> 00:06:45,890 You're not flexed. 97 00:06:45,890 --> 00:06:48,970 You are extended. Extended spine. 98 00:06:48,970 --> 00:06:54,640 Hold it here, press down your inner heels against the floor, gaze forward. 99 00:06:54,640 --> 00:07:03,230 Beautiful. Find a place where it's comfortable for you but also challenging. Here we go. 100 00:07:03,230 --> 00:07:12,350 Once in the posture, inhale, exhale. 101 00:07:14,710 --> 00:07:18,670 Lovely. Try to find that 102 00:07:18,670 --> 00:07:22,350 sweet spot between comfortable and challenging. 103 00:07:22,350 --> 00:07:24,470 You don't want it to be too challenging 104 00:07:24,470 --> 00:07:26,430 and you don't want it to be too comfortable. 105 00:07:26,430 --> 00:07:28,990 Beautiful. And to spice things up, 106 00:07:28,990 --> 00:07:33,590 now we're going to turn the chair around. 107 00:07:33,590 --> 00:07:35,510 Turn around. 108 00:07:37,830 --> 00:07:43,390 It's also a variation of Adho Mukha, but now we're going to, 109 00:07:43,390 --> 00:07:49,840 have a bigger stretch on your back. 110 00:07:49,840 --> 00:07:53,720 So sit up straight and tall one more time. 111 00:07:53,720 --> 00:07:57,880 Ground yourself. Bring yourself back to your body, 112 00:07:57,880 --> 00:07:59,640 and then we can 113 00:07:59,640 --> 00:08:06,880 hold the back of your chair over here and see if you can 114 00:08:06,880 --> 00:08:15,360 go a little bit further and place your ears between your arms, and hold it here. 115 00:08:15,360 --> 00:08:18,560 Extend your arms. 116 00:08:18,640 --> 00:08:21,840 Feel the stretch. Once in the posture, 117 00:08:21,840 --> 00:08:26,080 let's take a collective breath here. Inhale, 118 00:08:27,360 --> 00:08:36,040 exhale, and bring yourself back to center, 119 00:08:36,040 --> 00:08:40,560 back to midline. Beautiful. And release. 120 00:08:41,200 --> 00:08:45,080 I love practicing with two chairs. 121 00:08:45,080 --> 00:08:47,440 I don't do that very often. 122 00:08:47,440 --> 00:08:51,560 It's good when you teach in-person, 123 00:08:51,560 --> 00:08:53,440 so you can use props, 124 00:08:53,440 --> 00:08:56,360 and then you can use two chairs. 125 00:08:56,360 --> 00:08:59,220 I love that. Right, we did down dog, 126 00:08:59,220 --> 00:09:05,620 and now I'm going to do something that I found it to be very helpful, 127 00:09:05,620 --> 00:09:08,100 especially for me that I'm a paraplegic. 128 00:09:08,100 --> 00:09:12,220 I don't get to stretch my legs very often. 129 00:09:12,220 --> 00:09:14,020 You can see that they are flexed. 130 00:09:14,020 --> 00:09:18,340 So we're going to do a Head to Knee Pose, 131 00:09:18,340 --> 00:09:22,180 which is a variation of Janu Sirsasana. 132 00:09:22,180 --> 00:09:27,020 We turn the chair around again towards us. 133 00:09:27,020 --> 00:09:28,820 And what do we do here, 134 00:09:28,820 --> 00:09:33,880 we gently going to 135 00:09:33,880 --> 00:09:39,640 take our right leg and extend very gentle. 136 00:09:39,640 --> 00:09:43,040 I've got a lot of spasticity, mostly spasticity, 137 00:09:43,040 --> 00:09:47,140 so I need to be very gentle. Beautiful. 138 00:09:47,140 --> 00:09:50,100 Once your leg is extended here, 139 00:09:50,100 --> 00:09:53,860 now we're going to extend your spine. 140 00:09:53,860 --> 00:09:57,620 And this foot that is grounded on the floor, 141 00:09:57,620 --> 00:09:59,940 the left foot, 142 00:09:59,940 --> 00:10:02,180 you can use it to root yourself. 143 00:10:02,180 --> 00:10:04,060 Beautiful. 144 00:10:04,060 --> 00:10:06,020 And now very gentle, 145 00:10:06,020 --> 00:10:08,100 we're going to get into the posture. 146 00:10:08,100 --> 00:10:14,660 Get into a forward fold from the hip, not from the spine. 147 00:10:14,660 --> 00:10:19,380 Walking your hand towards your leg, 148 00:10:19,380 --> 00:10:25,420 towards your ankle, and try to bring the head towards the knee. 149 00:10:26,110 --> 00:10:30,150 For me, it's it's comfortable here. 150 00:10:30,150 --> 00:10:33,990 Once in the posture we breathe, inhale. 151 00:10:33,990 --> 00:10:37,510 You're going to it's comfortable for you, folks. 152 00:10:37,510 --> 00:10:42,775 Don't push yourself, or himself. Exhale. 153 00:10:42,775 --> 00:10:48,125 [ MUSIC ] 154 00:10:48,125 --> 00:10:50,850 Rodrigo Souza: Beautiful. Once here, 155 00:10:50,850 --> 00:10:52,930 we're going to get into a twist. 156 00:10:52,930 --> 00:10:57,370 Gentle twist. Keep your leg there. 157 00:10:57,370 --> 00:10:59,170 Hold it here. Inhale. 158 00:10:59,170 --> 00:11:00,810 Raise your arms any amount. 159 00:11:00,810 --> 00:11:03,130 Exhale. We're going to take the left hand 160 00:11:03,130 --> 00:11:05,930 and bring outside of your right knee right here, 161 00:11:05,930 --> 00:11:09,810 and the right hand at the back of the wheel, the back of the chair. 162 00:11:09,810 --> 00:11:14,530 Hold it here and gaze over your right shoulder. 163 00:11:14,530 --> 00:11:16,690 Gentle twist here. 164 00:11:16,690 --> 00:11:19,650 Feel the stretch. If it's available to you, 165 00:11:19,650 --> 00:11:21,410 you can extend your hands. 166 00:11:21,410 --> 00:11:25,090 Notice how you feel. Exhale. 167 00:11:25,090 --> 00:11:30,690 Back to center and release your leg. Lovely. 168 00:11:30,690 --> 00:11:36,250 Notice how you feel. Reposition yourself in the chair if you need to. 169 00:11:36,410 --> 00:11:39,145 Take your time here to breathe. 170 00:11:39,145 --> 00:11:41,705 [ MUSIC ] 171 00:11:41,705 --> 00:11:47,130 Rodrigo Souza: And we do the same thing with the left leg, opposite side, okay? 172 00:11:50,000 --> 00:11:52,810 Be very gentle with yourself. 173 00:11:52,970 --> 00:11:59,570 Always. Lovely. 174 00:11:59,570 --> 00:12:02,090 Sit up straight and tall, 175 00:12:02,090 --> 00:12:04,530 ground yourself through your sitting bones 176 00:12:04,530 --> 00:12:06,730 or through this foot here touching the ground with 177 00:12:06,730 --> 00:12:13,850 the right foot, and get into the posture until it's comfortable for you. 178 00:12:17,770 --> 00:12:25,450 Lift your chest, engage your spine, and forward. 179 00:12:25,690 --> 00:12:28,970 Get into a forward fold from the hip. 180 00:12:28,970 --> 00:12:31,290 Beautiful. Here is great for me. 181 00:12:31,290 --> 00:12:33,130 I don't need to go any further. 182 00:12:33,130 --> 00:12:37,850 I'm feeling. Let's breathe. Inhale. 183 00:12:40,490 --> 00:12:44,420 Sweet. Exhale, back to center. 184 00:12:44,420 --> 00:12:48,975 [Gentle music] 185 00:12:48,975 --> 00:12:50,810 Rodrigo Souza: Lovely. Hold it here. 186 00:12:50,810 --> 00:12:53,970 Steady Mountain Pose, inhale. 187 00:12:54,130 --> 00:12:56,770 Raise your arms any amount. 188 00:12:56,770 --> 00:13:00,450 Exhale. Get into a twist to the opposite side. 189 00:13:00,450 --> 00:13:03,170 Right hand outside of your left knee. 190 00:13:03,170 --> 00:13:05,690 Gaze over your left shoulder, 191 00:13:05,690 --> 00:13:09,250 extend your arm if it's available, if it's comfortable. 192 00:13:09,250 --> 00:13:12,890 Feel the stretch, inhale, grow taller. 193 00:13:12,890 --> 00:13:17,330 Exhale, back to center. 194 00:13:17,730 --> 00:13:23,885 Release. Beautiful. Take your time here to notice how you feel. 195 00:13:23,885 --> 00:13:28,950 [ MUSIC ] 196 00:13:28,950 --> 00:13:31,800 Rodrigo Souza: And maybe we can take advantage that this leg is here, 197 00:13:31,800 --> 00:13:35,320 and we can place the other leg there as well. 198 00:13:35,320 --> 00:13:37,200 I don't have a good trunk control, 199 00:13:37,200 --> 00:13:39,040 so I need to be careful about it. 200 00:13:39,040 --> 00:13:39,900 There you go. 201 00:13:39,900 --> 00:13:45,400 [ MUSIC ] 202 00:13:45,400 --> 00:13:47,360 Rodrigo Souza: Lovely. 203 00:13:47,760 --> 00:13:55,240 And that we can say is a variation of Dandasana, right? 204 00:13:55,240 --> 00:13:58,080 So sit up straight and tall here. 205 00:13:58,080 --> 00:14:00,160 What are we going to do here? As we're in Dandasana 206 00:14:00,160 --> 00:14:03,440 we're going to get into a seated, 207 00:14:03,440 --> 00:14:06,280 supported forward fold now. 208 00:14:06,280 --> 00:14:10,640 And as we did in Janu Sirsasana and Head to Knee Pose, 209 00:14:10,640 --> 00:14:13,760 now we're going to do it with both legs, with both hands. 210 00:14:13,760 --> 00:14:16,560 We're going to walk them until it's comfortable for us. 211 00:14:16,560 --> 00:14:19,520 Get into a forward fold from the hip. 212 00:14:19,520 --> 00:14:23,000 Lovely. Sit up straight and tall. 213 00:14:23,000 --> 00:14:28,320 Ground yourself to your sitting bones, folks. Feel it. 214 00:14:29,360 --> 00:14:33,900 All right. Let's get into a posture. 215 00:14:33,900 --> 00:14:38,300 [ MUSIC ] 216 00:14:38,300 --> 00:14:39,960 Rodrigo Souza: Here is okay for me. 217 00:14:39,960 --> 00:14:44,160 Maybe a little bit. 218 00:14:44,160 --> 00:14:47,520 Remember that we're not interested in 219 00:14:47,520 --> 00:14:51,840 the aesthetic and how the posture look, but how it feels. 220 00:14:51,920 --> 00:14:56,960 Notice how we feel. Do you feel comfortable? 221 00:14:56,960 --> 00:14:59,080 Do you feel conscious? 222 00:14:59,080 --> 00:15:01,520 Do you feel that you are in your body? 223 00:15:01,600 --> 00:15:04,960 Beautiful. Hold it here. 224 00:15:06,080 --> 00:15:10,080 Let's take a collective breath. Inhale. 225 00:15:11,120 --> 00:15:20,640 Exhale. Release. Lovely. 226 00:15:20,640 --> 00:15:28,960 Release your leg. Release the other one. 227 00:15:30,650 --> 00:15:34,410 It was a lovely stretch. 228 00:15:34,410 --> 00:15:37,810 We, wheelchair user, we don't get to do that very often. 229 00:15:37,810 --> 00:15:39,210 So if you have 230 00:15:39,210 --> 00:15:43,930 a disabled student, that is a great variation to work with them. 231 00:15:43,930 --> 00:15:48,690 All right, so now we're going to get into 232 00:15:48,690 --> 00:15:52,610 a variation of Side Bends 233 00:15:52,610 --> 00:15:55,610 using the second chair as well. 234 00:15:55,610 --> 00:15:57,770 And also, we're going to use the blocks. 235 00:15:57,770 --> 00:16:02,490 We're going to take the pillow out. We're going to put it here. 236 00:16:04,410 --> 00:16:07,890 And you can play around. 237 00:16:07,890 --> 00:16:09,530 You can use a pillow, 238 00:16:09,530 --> 00:16:11,850 you can use a block, you can use two blocks. 239 00:16:11,850 --> 00:16:15,490 You know, my body is different than yours, right? 240 00:16:15,490 --> 00:16:18,490 So you're going to adapt for your body. 241 00:16:18,490 --> 00:16:21,530 You can put one block on your chair just 242 00:16:21,530 --> 00:16:25,010 parallel just beside your chair where you're sitting. 243 00:16:25,010 --> 00:16:29,660 I like to use two blocks for me to get a good high here. 244 00:16:29,660 --> 00:16:32,150 Once the two blocks are here, 245 00:16:32,150 --> 00:16:34,510 I put my elbow in it, 246 00:16:34,510 --> 00:16:37,150 and then I ground myself through my sitting bones. 247 00:16:37,150 --> 00:16:40,750 Sit up straight and tall here. Gaze forward. 248 00:16:40,750 --> 00:16:43,670 You can press your feet down as well. 249 00:16:43,670 --> 00:16:45,910 Expand inhale. 250 00:16:45,910 --> 00:16:50,110 We're going to get into a full lateral flexion here. 251 00:16:51,730 --> 00:16:54,210 Until it's comfortable for you, 252 00:16:54,210 --> 00:16:56,770 you can play around. Exhale. 253 00:16:58,370 --> 00:17:00,770 One more time, inhale, 254 00:17:00,770 --> 00:17:02,145 going further and further. 255 00:17:02,145 --> 00:17:08,955 [ MUSIC ] 256 00:17:08,955 --> 00:17:10,570 Rodrigo Souza: Feel the stretch on the right side of 257 00:17:10,570 --> 00:17:13,250 your body. Exhale. 258 00:17:17,000 --> 00:17:19,370 Beautiful. 259 00:17:19,370 --> 00:17:21,530 We're going to do the same thing. 260 00:17:21,530 --> 00:17:24,865 We're going to change sides. 261 00:17:24,865 --> 00:17:35,435 [ MUSIC ] 262 00:17:35,435 --> 00:17:39,030 Rodrigo Souza: Very gentle. We're going to get into the posture here. 263 00:17:39,030 --> 00:17:40,590 Sit up straight at tall. 264 00:17:40,590 --> 00:17:43,270 Ground yourself into Dhyasana. 265 00:17:43,270 --> 00:17:44,855 Inhale. 266 00:17:44,855 --> 00:17:52,350 [ MUSIC ] 267 00:17:52,350 --> 00:17:54,040 Rodrigo Souza: Exhale. 268 00:17:55,500 --> 00:17:57,430 Lovely. Now try 269 00:17:57,430 --> 00:17:59,390 to go a little bit further. 270 00:18:00,800 --> 00:18:02,900 Inhale. 271 00:18:02,900 --> 00:18:08,005 [ MUSIC ] 272 00:18:08,005 --> 00:18:09,250 Rodrigo Souza: Exhale. 273 00:18:09,250 --> 00:18:15,500 [ MUSIC ] 274 00:18:15,500 --> 00:18:17,310 Rodrigo Souza: And release. 275 00:18:17,310 --> 00:18:20,190 Beautiful. 276 00:18:20,190 --> 00:18:24,430 We did, like, lateral flexions and forward folds in a chair, right? 277 00:18:24,430 --> 00:18:28,110 Twists as well. Now we need to do a backward bend. 278 00:18:28,110 --> 00:18:29,750 A back bend. 279 00:18:29,750 --> 00:18:32,110 So a back bend with two chairs. 280 00:18:32,110 --> 00:18:35,390 A variation that I like to do is a Camel Pose. 281 00:18:35,390 --> 00:18:38,390 We're going to place 282 00:18:40,470 --> 00:18:48,470 our chair that we're sitting on right in front of the second chair, the extra chair. 283 00:18:50,870 --> 00:18:52,790 Here we go. 284 00:18:52,790 --> 00:18:54,950 We're going to gaze forward. 285 00:18:54,950 --> 00:18:57,790 We're going to sit up straight and tall here, 286 00:18:57,790 --> 00:19:01,910 ground yourself into Mountain Pose, and gently, 287 00:19:01,910 --> 00:19:07,150 we're going to walk our hands backwards until it's comfortable for us. 288 00:19:07,150 --> 00:19:11,670 And get into a back bend. Whoa. 289 00:19:11,670 --> 00:19:15,430 Broaden your chest. Hold it here. 290 00:19:15,430 --> 00:19:21,500 [ MUSIC ] 291 00:19:21,500 --> 00:19:23,770 Rodrigo Souza: It's a lovely heart opening. 292 00:19:23,770 --> 00:19:27,690 Feel the beam of hope inside of your heart. 293 00:19:28,410 --> 00:19:31,530 Ground yourself here. 294 00:19:32,170 --> 00:19:36,570 Beautiful. Gaze upwards. Inhale. 295 00:19:37,450 --> 00:19:42,650 Exhale, release. Back to center, 296 00:19:42,650 --> 00:19:48,010 back to midline. Beautiful. 297 00:19:48,130 --> 00:19:52,530 So we opened the spine in the six directions with two chairs, 298 00:19:52,530 --> 00:19:56,290 and now we're going to go to the La La Land of Savasana, 299 00:19:56,290 --> 00:20:02,570 which we're going to build a supported child's pose, Balasana. 300 00:20:02,570 --> 00:20:07,730 What are we going to do? We're going to take a bolster now. 301 00:20:07,730 --> 00:20:13,930 In my case, as my feet is on my wheelchair foot rest. 302 00:20:13,930 --> 00:20:15,570 One thing that I like to do, 303 00:20:15,570 --> 00:20:21,570 I like to place two blocks just beside my front wheels because I'm going 304 00:20:21,570 --> 00:20:28,450 to take my feet out of my wheelchair foot rest. 305 00:20:28,780 --> 00:20:33,980 This is a good posture for me because I get 306 00:20:33,980 --> 00:20:39,340 to invite a little forward fold 307 00:20:41,740 --> 00:20:45,900 as I'm going to go into the posture, 308 00:20:45,900 --> 00:20:50,060 and also a little hip opening over here. 309 00:20:50,060 --> 00:20:52,300 One thing that you're going to do now, 310 00:20:52,300 --> 00:20:55,620 you're going to take the bolster and place in front 311 00:20:55,620 --> 00:21:00,060 in the chair in front of you. 312 00:21:01,050 --> 00:21:09,490 Hold it here. We're going to get into the posture now, okay? Lovely. 313 00:21:09,490 --> 00:21:11,650 Sit up straight and tall. 314 00:21:11,650 --> 00:21:13,610 And at your own pace, 315 00:21:13,610 --> 00:21:16,930 you're going to get into a forward fold here. 316 00:21:16,930 --> 00:21:18,930 And we're going to hold the bolster. 317 00:21:18,930 --> 00:21:22,210 You're going to embrace the bolster as you embrace the future. 318 00:21:22,210 --> 00:21:24,970 Embrace the future with hope. 319 00:21:24,970 --> 00:21:29,410 Hold it here. Find a place that is comfortable for you. 320 00:21:29,410 --> 00:21:37,210 Lovely restorative version of Balasana here. 321 00:21:37,850 --> 00:21:41,145 Let's take a collective breath here. Inhale. 322 00:21:41,145 --> 00:21:55,000 [Gentle music] 323 00:21:55,000 --> 00:21:55,205 Rodrigo Souza: Now turn your head to the other side. 324 00:21:55,205 --> 00:22:01,770 Inhale. Soften the tensions in your body, 325 00:22:01,770 --> 00:22:08,810 soften your eyes, soften your shoulders. 326 00:22:13,570 --> 00:22:15,810 Feel hope. 327 00:22:18,800 --> 00:22:22,290 The beam of hope. The golden lines. 328 00:22:25,970 --> 00:22:32,050 And gently bring yourself back to Sentinel, back to midline. 329 00:22:32,290 --> 00:22:35,050 I going to tell something for you, folks. 330 00:22:35,050 --> 00:22:37,050 I could stay here forever. 331 00:22:37,050 --> 00:22:39,330 But you don't want to have, like, 332 00:22:39,330 --> 00:22:41,010 a two-hours class with me, right? 333 00:22:41,010 --> 00:22:44,770 So we got to stop. 334 00:22:45,490 --> 00:22:53,790 Beautiful. Bring your body back to Sentinel, release. 335 00:22:53,790 --> 00:23:01,900 [ MUSIC ] 336 00:23:01,900 --> 00:23:03,790 Rodrigo Souza: Put your blocks away. 337 00:23:04,990 --> 00:23:08,190 Reposition yourself in a chair, 338 00:23:08,190 --> 00:23:15,870 and put the extra chair away as well. 339 00:23:19,620 --> 00:23:24,660 I really hope you enjoyed this class. 340 00:23:24,660 --> 00:23:27,060 That was fun. 341 00:23:28,100 --> 00:23:33,740 And I really hope you embrace the future as it comes, okay? 342 00:23:33,740 --> 00:23:35,500 The world might not be okay, 343 00:23:35,500 --> 00:23:37,660 but you can be okay. 344 00:23:37,660 --> 00:23:44,020 There is a place inside of you that is always in peace. 345 00:23:44,020 --> 00:23:49,690 Always hopeful. And we can access that anytime, 346 00:23:49,690 --> 00:23:54,370 especially in some restorative poses like this using chairs. 347 00:23:54,370 --> 00:23:57,530 Explore that in your house. 348 00:23:57,530 --> 00:24:01,850 Come back to yourself. Come back to hope. 349 00:24:01,850 --> 00:24:04,610 Ground yourself the last time. Inhale, 350 00:24:04,610 --> 00:24:06,530 raise your arms any amount, 351 00:24:06,530 --> 00:24:10,370 exhale long and soft through the mouth. 352 00:24:12,850 --> 00:24:16,610 Get into Anjali Mudra. 353 00:24:17,730 --> 00:24:22,170 And thank you so much. 354 00:24:22,170 --> 00:24:27,010 I'm very grateful to have you practicing with me today. I'll see you next time.