The Tadakshlins Tadakshlins Tadakshlins Tadakshlins Okay, I hope everyone can hear me properly. Yes? If not, then please just tell us. Welcome everyone for joining our, basicallyxLinz get together it's our first yoga get together that we are doing and i'm really i was already very excited for today um to join with mika and also a lot of more very interesting exciting people to share with you the evening so what we will do today is we will be starting with a approximately one hour yoga session but it won't be so don't be afraid it won't be too much it will be for everyone to try out especially for those who haven't tried too much and afterwards we will go to our exhibition with the fashion and also textiles and in the end we will do some chanting and for that I would really want to thank everyone joining so today we have here Mika who is a yoga teacher and can then also introduce herself then we have Jasmine who will do especially chanting with us today and then we have Somya and Clara who will share more about their projects on sustainability on textiles on fashion which will also be really exciting and my name is verena i'm also a yoga teacher and i'm also at tedx lynx so it's really exciting to share this with you and also to just do very quick words we are offered today the space for from the upper austria landis culture game which is really nice to have i think it is a nice spot to have so also with the weather thankfully and then also of course you have probably already seen it and dino trace is also always supporting our get-togethers. Okay. And when we now starting with yoga, I would just give you the hint to also listen to your bodies. It really depends on how often you're practicing and what you can do. So really listen to your bodies, what you want to do. And if you feel uncomfortable, please do the postures with less of intensity and just listen to your bodies, what you need. And if you need any support or help, just ask us and we try to provide it. Cool. I think we'll start with a little bit, maybe it will be also your session, Mika, you do a quick introduction about yourself and then... Well, I work as a yoga teacher and visual artist in LINZ as a yoga teacher, as visual artist in Europe and around the world. And I'm very happy also to have taken part at TEDxLINS as a speaker slash performer and also as curator for the performances and also now part of the TEDxLINS community. And I'm very happy that we organized together this event I see here many of you I don't know but I really like that we are kind of in a one place building a community some of you I know because you come to my yoga classes I see someone from how plus that I'm fancy the co-working space where I'm also part of and I'm very happy that Dorf TV who are producing my yoga meet Mika yoga channel for videos are also here to film and to support our event Dorf TV is a TV station which is completely independent and has a lot of very very interesting artistic and socially engaged content content and most importantly whatever you watch there you will never be bothered by advertisement is that true baby that's unique selling point besides the other ones i'm very proud to have my yoga channel somewhere where there is no advertisement and no brains are washed okay then we will start our first part, starting off with a little bit of chanting and then going into movement. Amin. Aum Aum Om Om Om Om Om Om OM OM Om Om Aum. Aum. Aum. Aum. Thank you. Thank you. Thank you, Jasmine. So I would ask you to stand up. After now, sometimes sitting, just start by swinging and shaking your legs also by swinging your Loosing your joints to the sides, back and forth. If you want to, you can think of. And then slowly stand still. Close your eyes and get a feeling of your body. How does it feel for you today? How did it already support you today? Bring your thoughts to your feet. Feel how you're standing on your mat or maybe on the grass. Bring your thoughts to your knees, to your hips, to your stomach, belly, to your chest and shoulders. and shoulders, and to your face, to your mouth, your nose, your eyes, look at your feet and slowly start moving just your feet or your feet. Start walking, just staying with yourself. Focus on how your feet touch the grass, how they move, touching the ground, stepping forward. And then slowly start noticing also a little bit of the surrounding of your feet. What do you perceive? Do you see the colors of the mats? The materials of the mats? of the mats. Start sounds do you hear? Your steps in the grass? Some people chatting? Grasshopper even hopping. And then look at the grass, at the leaves, at some pieces of wood maybe maybe also stones and whenever you see something that attracts your attention, just pick it up. Gather some of the materials that nature provides for us. And And if you gathered a few things, bring them to this dark red purple scarf in the front and we are trying to build a mandala an image out of the materials that we collected look at maybe how some body already positioned their materials and find a way how to put it. Whenever you're ready, find the way to your mats again, and find a comfortable seated position. Thank you. Danke. What a nice beautiful picture. I hope you can see it. And feel free afterwards to join in and have a look. I would ask you to close your eyes. And we will do a little bit of pranayama, breathing. Become aware of how the air, the oxygen flows into your body. Just notice, are you breathing through your chest or maybe through your stomach. Take another deep breath and try to fill all of the spaces that you have in your body, your chest, your stomach, also the throat area. Take a few deep breaths here. We will continue with some Brahmari. Brahmari is the humming bee breath. It's a specific breath that should calm your nervous system just by humming, by making the sound. It works by taking a deep breath in and by breathing out through the nose you're just doing a humming sound. nose you're just doing a humming sound taking a deep breath in and with the exhale doing the humming sound take a few breaths just in your speed it doesn't have to be at the same speed... And with the next breath, inhale deeply and just exhale lightly without the humming sound. Breathe normally again. We will continue with the box breathing. This means that you're inhaling for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath again for four counts. It is called box breathing because you could also imagine a box like going from the left side up, inhaling for a breath, holding, going to the right side, going down, exhaling and going to the left again. However, it is easier for you. Do a light inhale again. Exhale. And we start. Inhale, four counts. One, two, three, four. Hold. One, two, three, four. And exhale. One, two, three, four. Hold your breath two three four and then continue in your own speed counting to four inhaling holding exhaling and holding again I'm going to take a picture of the E aí And with the next exhale, coming back to your normal breath again, but still staying conscious, because today is all about consciousness in the practice, in the sound and the chanting and also in the textiles and the fashion. Notice how you're breathing now. Whether anything changed from the beginning. And then coming back to the here and now again, still staying conscious of your breath. Ready for some movement of the body just notice the edge of the nostrils inside the nostrils or under the nose the upper lip The The next inhalation is a little bit deeper and we let the spine elongate, open the chest, grow from the crown of the head. Exhale, release, relax and ground the pelvic floor inhale open the chest eventually look up we start with very soft movement exhale curve the spine ground the buttocks. Inhale, open the chest, look up. Exhale, retract the abdomen, curve the spine. Inhale once more, open the chest, release the abdomen. And exhale, retract and curve. Inhale, back to the center. And exhale, we arrive in our center. Vertical, relaxed and grounded. в центъра на нас. Вертикално, расслабен и подвижен. Това, което направихме с изпитания с Варена, е, че активираме прана, виталната енергия в тела. Това, което ще правим с милно energy in the body what we will do with the gentle movement and with the Sun salutation is we will try to bring the prana to each and every cell into the body and also of course oxygen what is very helpful is everyone hearing me what is very helpful when we do this Sun salutation we'll do the one from a Слухате ме? Това, което е много полезно, когато правим тази санцалутация, ще правим тази от аштанга йога, е да държим с звуковият държим. Или, просто държим по носа. Но звуковият държим е много прост техника за държим. Вземате по носа. Вземате по... Разбираме една път. Вземате. Exhale with HA. Let's do once more. Inhale. Exhale through the mouth. Now we do inhale and exhale through the nose with HA and with closed mouth. So there is still a sound which comes out. Let's do a couple of more. So the soundful breath is building heat into the body and also it's calming the brain because the brain is listening to the sound. That's why it's also called ocean breath. And when we connect in Ashtanga Yoga, in the Sun Salutation, each inhalation with a movement and each exhalation with a movement and the brain listens to the inhalation and the exhalation then it's a meditation in movement what we will practice today as Sun Salutation is a very actually let's come up on our feet it's a very simple form of it it's called those to the Sun Salutation Korea which was modified and simplified so that people you can start shifting weight of the body to the left and right and softening the joints while I am talking and you're listening. So it was simplified so that people can integrate it in their daily life for people like us who want to practice yoga while we live our life in an urban environment. So it's not a practice which will transform you profoundly after one month but it's a practice which can transform you profoundly in three months in a year and so on and so forth so when i teach yoga in all my classes and my ground courses i really try to to introduce practices which you guys can to introduce practices which you guys can they are simple short and you can integrate them into your daily life so that they can serve you and that they can change your quality of life and this is very important then after some time if you want to go deeper and if you practice deeper of course you can do that and go on the path of yoga but there are so many benefits from simple yoga practices integrated in daily life which you can have and this is one of them but before we start i want that we wake up a little bit the body and the fascia and this we do with tapping. So you start with the front side, then the sides, inside the legs, behind, buttocks. You can also move a little bit your butt that's always nice shake it out a bit so this shaking and tapping is waking up the fascia and the fascia is holding our body together and also transporting limbs and many other things also some emotions also some other stuff which is not necessarily physical and prana the vital energy so we it's very good to have it's very good to have to have it awakened and then we arrive around the shoulders the neck the head you can always use this tapping over the skull because it wakes up the gamma the gamma waves of the brain so it's been researched in very different people and it makes the same thing it wakes up the waves of joy and let's say happiness and freshness in the brain. So anytime during the day when you need a little bit of push, energetic, you can do this tapping, you can do the tapping over the skull and you can take a couple of deep breaths and you're done. Okay, so let's arrive at the top of our mat. And spread the whole surface of the feet and the toes. So they are our stable foundation. And we can do the same with the palms. So open them as if you've never opened them so much. Because we will press in downward facing dog in the roots of the fingers. And we will press also in the roots of the toes. So let's bring a little bit more awareness. We can also interlace the fingers and walk on our toes. Then we can bring the hands under and behind the lower back and walk on our heels, opening the chest, rolling the shoulders back. and slowly we arrive at the top of the mat we bring the feet together if comfortable sometimes so yoga asanas should be customized to your anatomy not your anatomy to the yoga asanas another very important thing so if it's not comfortable to stay with feet together you make a little bit of space there are some rules but we have to play with the rules and see how we feel about them so we stay in Tadasana shoulders down your back, core is strong. We push the sky with the crown of the head, eventually gazing to the tip of the nose. And here we can start breathing with soundful breaths. If it's not comfortable or if it's too new to you you just breathe through the nose steady calm breathing and with the next inhalation we will bring the hands up and look up Exhale, hands down. We will repeat each movement three times. Inhale, hands up. So that you can also connect the breath to the movement. Exhale, hands up. We look up to the thumbs and with the exhalation we reach to the front, buttocks are going to the back and we fold. And here we can let the head hang. Inhale, back up, all the way up. Exhale, hands down. Inhale, reach out, stretch the sides of the torso. Exhale, push with the palms to the front, with the buttocks to the back, fold. Inhale, all the way up exhale hands curve the spine. We will warm up the little bit the spine Inhale, open the chest Exhale, curve the spine Inhale, open the chest Relax the abdomen, look up Exhale, curve Make space between the shoulder blades inhale open the chest and with exhalation we bring the buttocks up you can always have the knees bent and push yourself away from the mat spreading the whole surface of the palms spreading the fingers relaxing the neck gazing to the knees for two you can also walk the dog a bit bent each knee bring each side close to the chest for three four and five inhale slowly walk between the palms and when you arrive open the chest, exhale fold, let the head hang, inhale all the way up, we grow gazing to the thumbs and exhale back to Tadasana or Samastitihi. So this is the easiest San Salutation because we do it with the cat and cow and not with the famous the famous chaturanga. I'm not going to say another word. So let's do one more with cat and cow. Inhale hands up, exhale hold inhale open the chest exhale knees on the floor and we curve the spine engage the lower abdomen inhale look up gentle back bend exhale to downward facing dog and we stay one two three try to grow from the sacrum to the sky. Four. And five. With the inhalation, slowly walk to the front between the palms. Exhale, fold. Let the head hang. Inhale all the way up. Grow, gazing to the thumbs. And exhale to Samastitihi. If you cannot go this deep, no problem. If your body can go this deep, that means that this is what your body needs. If this is the maximum. deep that means that this is what your body needs if this is the maximum so you when you bend forward you can just place the hands here and be here and that's it explore the limitations of your body sometimes try to overcome them but not too much little by little step by step so let's do one more and when you are in downward facing dog a little bit of space between the feet. We have heels aligned with the hips and hands aligned with the shoulders. Let's try one more. Exhale, connecting breath with movement, fold. Inhale, open the chest. Exhale, lower down and curve the spine, engage the lower abdomen. Inhale, open the chest in gentle backbend, look up. And exhale to Down facing dog and we breathe one lower abdomen is naturally retracted to relax the neck allow the weight of the head to extend the spine. Three. Press with the whole surface of the palms and the roots of the fingers. And five. Inhale, walk to the front. Open the chest. exhale, fold, let the head hang. Inhale all the way up, we grow gaze into the thumbs and exhale to Samastitihi. Now let's try one more variation inhale hands up exhale fold inhale open the chest now with exhalation we will ground the palms and go to plank place the knees on the floor gently and slowly bring the chest down inhale instead of upper dog you can always do just mini cobra bujjyangasana exhale downward facing dog and one we We stay for five breaths. Two. Three. Four. And five. Inhale, walk to the front, open the chest. Exhale, fold. let the head hang. Inhale, all the way up, grow, gazing to the thumbs and exhale, Samathitihi or Tadasana. We do the last variation so that you know all of them. If it's too hard, just place the knees on the floor no worries inhale hands up exhale hold inhale open the chest exhale to plank and we go down And we go down. Inhale. Upper dog. And exhale. Downward facing dog. For one. Two. Gazing to the knees or the navels three four and five inhale walk or jump to the front open the chest exhale hold let the head hang Inhale all the way up. We grow gaze into the thumbs. And exhale to Samastitihi. That's Sun Salutation A. You have three variations. And you can practice ten of these every morning. And you are ready for the day. It stretches the front side of the body, the back side of the body, and it also makes the vital energy or the prana move and sense it everywhere in the body. So if you want to learn more, we talk after that. Now I hand over to Verena for a couple of other postures. Thank you, Mika. Thank you. I would ask you to go into Child's Pose. So just come down on your knees and take a couple of breaths in the Child's Pose and rest a little, either putting your arms to the front or to the back, however you feel. Take a few breaths here. Feel the movement of the sun's salutation of your spine, the chest of your abdomen. Spread your legs out to the back and lay down. We are going into a small cobra pose. So put the palms of your hands under your shoulders and try to stick the elbows to your body still. Try to engage also your glutes, your legs, and then only slightly push up your upper body. Try to engage the muscle of your lower back and especially hold with this muscle. And breathe. And whenever you feel it's enough, come down again. Maybe hold two more breaths if it is still okay for you. Then lower your upper body, stack your hands and put your head, lay down your head on your hands. Take a few breaths here. Then coming back, put your hands under your hips, like to the left and to the right. Put either your chin or your forehead on the mat and then try to lift with your next inhale lift both of your legs just by engaging your glutes your lower back and your legs take a few breaths here and whenever you feel it's enough lower your legs again and go into resting position. If you still have your feet up, take one or two more breaths. Lower your legs gently and again stack your arms, your hands and put your face on take another couple of breaths here. Slowly bring up your upper body. Come into a seated position and try to bring your feet together. However it feels for you today. It can be further to the front, closer to your body, however day. Start by massaging your feet. Your feet that are carrying you all day, that also deserve And then try to bring up your spine, to straighten your spine, and just sit here like that for a couple of breaths. Whoever feels comfortable with it can also lean forward slightly, trying to still straighten especially the lower part of your spine. If you feel like it's too intense, then bring your upper body a little bit spine again. Coming to an upright position. Rolling back your shoulders a couple of times. And then finding the way to lay on your back. We will come to a twisted position now. These positions especially support you in massaging your organs and also your abdomen, have a lot of very positive effects on your body. By that, please bring your knees towards your upper body. And then shift them to the right direction. Both of your knees to the right direction. And spread out your arms left and right of your body. If it feels comfortable for you, try to gaze towards your left arm. a few breaths here. Slowly bring back your knees to the middle and shifting them to the left side and at the same time gazing to the right side if it feels comfortable for you paying attention to your breath again And slowly bringing back your knees to the middle and putting down your feet on the mat. We are coming to the bridge position, especially engaging your core and also your glutes. Try to move your feet as close to your glutes as possible. If it is not possible too close, it's also fine. And then try to engage your core muscles and try to bring up your glutes, slowly engaging. If you feel comfortable doing that, you can also put your fingers together. Otherwise, just try to hold this position, really pushing up your core, engaging the muscle. Breathing consciously. Also engaging the muscle of your legs. Trying to bring the knees maybe a bit closer together and whenever you feel it's enough carefully really carefully lower the core again As soon as you lowered your core, your glutes again, just bring your knees towards your chest again and hug them. Feel also free to go a little bit to the left and right side, massaging your back. And for the last position, we are coming to the happy baby pose. For that grab either the outer part of your feet or your toes and especially stretch your hips. If this feels uncomfortable for you, just stay with hugging your knees. Stay in this position, swinging to left and right side. Try to have knees and feet in one line. to have knees and feet in one line. Really embracing this nice stretch caused by this position. Feeling the coziness, the calm that you're gaining from it. Taking deep breaths in and out. And also here of course you can swing a little bit to left and right sides. And if you feel it's enough, you can anytime lower your feet again. Enjoy the feeling here. Take two more breaths. Inhale deeply. Exhale. Inhale. And exhale again. Bringing back the feet to the mat. And one last time, bringing your knees towards your chest, hugging yourself, but also now bringing your face, your head towards your knees, trying to engage each and every muscle you can now feel try to engage everything holding your breath and then exhaling losing everything coming into a comfortable position laying on your backs. You can comfortably spread your legs, putting them into a loose position. Also your arms spread out left and right in a comfortable position. The palms the palms of your hands facing upwards coming to shavasana trying to process all of the qualities that the positions brought to your bodies. Inhaling and exhaling. Just staying with yourself and your breath. And the sound..... Thank you. Musik Thank you. And pay attention to your breath again. Breathe in deeply. And exhale. Start moving your toes, your fingers. Bring your arms up. Cross your head. Stretch your body. And move your hips to left and right to bring energy to your body again. Then come to your favorite side, left or right. Take a few moments here. Just embracing the closeness to your bodies, the feeling. And still having your eyes closed, slowly finding the way into an upright position. Bringing your palms together in front of your chest. Breathing in and out consciously. And thanking yourself for the time that you gifted your body, that you stay with this consciousness, paying attention to your breath, to your body, to your surrounding, to the community, to the group that we're having here. Thank you for joining this class and sharing the practice with us. Namaste. Namaste.