75 Minute Yoga Practice with Meditation | Power Yoga | Making choices on the mat

❤️Welcome to the Luminous Recovery Yoga YouTube channel! Our mission is to create high-quality yoga audios for people in Twelve Step Recovery programs. In these audios you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the channel to join our recovery family! Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!

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I haven't done this in a while (that may or may not be true 😂), but this weekend I binged a new Netflix show called Beef.

It was 💯 percent binge worthy TV. It starred Ali Wong and was the perfect combination of should I laugh or cry right now.

I absolutely loved it and I highly recommend it. The show is about two people who get into a road rage incident that turns into a full-blown obsession.

It's kinda wild.

In truth, I'm the person that will spend more time trying to decide what to watch rather than actually watching a show.

Being bogged down with a million choices overwhelms me and puts me into decision paralysis.

Sometimes Netflix feels like actual hell.

Maybe you can relate, {{ subscriber.first_name }} —I love when people make recommendations because at least it's vetted.

Somebody found this show worth watching, and so I can relax into my decision.

Until, of course, the show is over and then I have to start the process all over again. 🤦‍♀️

The same is true for me when I'm trying to decide on a yoga class.

Whether it's staring blankly at a live class schedule or trying to decide on a class to take from a video-on-demand service, I become overwhelmed by all the choices.

What if I don't like the teacher or the style?

What if I get halfway in and the class is too hard or easy?

These are things that can take me out of the moment when I'm practicing, especially with a new teacher.

This is what I appreciate about being a one woman (& Katie!) show.

If you like my teaching and style then it removes the friction.

It takes the guesswork out of the equation so you can relax into the experience knowing you have a teacher that has your back (and your hamstrings and your tight shoulders).

You have the option of attending live or on-demand classes. The only decision you really need to make is when will I take this class?

In this week's episode of Baptiste Power Vinyasa Yoga with Kari podcast—

I'm offering you a full length class! Rather than talking about how great it is, I'd rather show you.

This is a 60 minute class with about 8 minutes of seated meditation at the end. It's powerful, and might get you a little sweaty, but you'll feel focused and calm.

If you enjoy this class, consider there's a whole library of classes just waiting for you!

Every class is different, but the important parts remain consistent—the quality of instruction, the clarity of my speaking, and plenty of choices for you to scale the intensity up or down depending on how you feel that day.

With five live classes a week, plus a full library of on-demand classes, that's like the Netflix equivalent of Downton Abbey—you'll be set for awhile.

If you're curious about taking a live class with me, here's one for free!

Click this button and we'll get you into a live class ASAP.

Heck, yes I want a free class, Kari!

If nothing else, take my Netflix recommendation and add it to your queue. You can't go wrong with Ali Wong (I didn't exactly mean for that to rhyme, 😂 but that's where we are today!)

With love,

~Kari

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TRANSCRIPTS:

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75 Minute Making Choices practice ===

Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every week just for you.

Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend, practice on. So wonderful to be here with you today. Let's get started in child's pose.

Make your way to your mat. And you can open your knees or keep them closer [00:01:00] together or find something in between that feels comfortable to you. Child's pose isn't comfortable for everyone, so find your way into a pose that works. It might include something under your forehead, like a block or stacked hands.

So take a moment to settle yourself into the pose

and then find your breath.

And by find your breath, I mean make conscious contact with your breath. Become aware on purpose that you are breathing.

And then take a moment to notice how you feel

[00:02:00] physically, emotionally, mentally.

Just a little check in. How am I feeling today?

Spread your fingers out. Press your palms down and find a little engagement by drawing your belly into your spine. Doesn't have to be much, but just a little. Pull in, hug in action,

and then walk your hands over to the right side of your.

Stretch your left fingers forward and lengthen from your left fingers all the way through your left hip,

and then come back to the center. Walk your hands over to [00:03:00] the left. Stretch your right fingers forward and lengthen from fingers to hip.

And then come back to the center. Shift forward to a tabletop position. Start by dropping your belly and lifting the center of your chest. This is cow pose. Take a full round of breath here in and out, and then push the floor away, round your upper back cat pose. Stay here for a full round of breath in.

And out and now start to move your body through some rounds of cat and cow moving your body with your breath in any way that you see fit. This could be side to side circles with your neck and your tailbone [00:04:00] invite in creativity to your movement, where the movement really becomes an expression of you, of what you need to have happen for yourself today.

This is your practice and there is no cookie cutter practice. What I love about practicing yoga is that we get to be who we are today, not yesterday, not who we might be tomorrow, but what is true for you.

You can try turning your fingers to face your knees or a different hand position. I like the forearms. That's another thing that you can do to experiment with sensation is placing your hands in different locations to see what happens. To be curious about what becomes possible.

The mat is a place where [00:05:00] we can begin to experiment with possibility. What happens if, what happens if I move my hands? What happens if I straighten my leg? What happens if I open my knees wider? There just brings in this space for possibility.

Come back to neutral. Reach your right hand to the sky. Right hand to the sky. Take a little twist and open up and then thread the needle. Thread your right arm underneath your left arm. Bring your right ear to either the floor or a block if it feels like a strain. To reach the floor, put a block underneath your ear and then see how it feels to slide your left hand forward.<...