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Welcome to Level Up!
Welcome to Level Up Academy Podcasts, where we explore the diverse set of skills that
can be applied across various industries and professions.
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Welcome to Level Up Academy Podcasts.
This is your host, Dr. Leland, a serial educator, an opportunities designer and a compassionate
leader.
Hello everybody!
Welcome to Level Up!
I need this today.
And…
Alright, do you need this today?
You're on mute, ma'am.
Wrong button.
Yes, I do.
Apparently, my coordination skills are a little off today.
How are you doing today, Constance?
I'm sore.
I told you this is my second day back from the gym and it's been like since 2018.
And my shoulder, like I could barely lift my arms.
I was like, oh Doris, I need this.
I was like, oh, this is so sore.
And you know, when you're sore like that and you're like stressed about something,
my shoulder locks in.
But the problem with that is if it continues to get that, I get migraines.
And my migraines are debilitating where I end up in the ER.
I don't want to be in the ER today.
Let's not do that today, not today.
Oh, and I'm like, thank you Doris.
I love you, Doris.
This is going to be such a good episode.
And Doris is such a nice lady, I can tell already.
We're going to have a good time and just harmonize.
And you know what's the interesting thing?
The sound of music and the sound of relaxation and the calmness that it brings is just such
a cool thing.
I love that part so much.
Yeah.
I didn't think like, you know, I'm looking at this bowl.
I've always wanted to buy it's Tibetan bowl.
And you know, when people have this little thing, I'm like, why is it $60?
Like me and my cheap self.
And my husband's like, you should know you're Asian.
I'm like, wow, we went there today.
Like we went there today.
And I was like, why do you think I ask this questions?
Because I don't know.
And then one of my Tibetan friends is like, well, it's the sound that gets into your brain
and kind of reach to your soul if you just listen to it.
And there's a ritual that you do that actually comes to yourself because music is everything.
I'm like, that's true because that music saved my daughter's life, literally, right?
When she went into depression during COVID.
So I could see how that works.
And so Doris is an expert and she was playing music and I was like, oh, oh, that one.
Oh, oh, that one.
I feel like I'm in subway for music.
Like I literally was just pointing Doris out.
And Doris was like, what about this?
I'm like, ooh, I like that one too.
Yeah.
She's like, okay, let's focus here, CJ, on what music and sound that sounds better.
I'm like, oh, okay, let's go do that.
I need to get focused.
Yeah.
Like I'm going to shout out to Johanna.
Hello, sister.
She said she plugged in her ear pods to listen today.
Yes, we need this for sure.
And any shout out that you want to do today, Mary?
I'm going to shout out to Michelle.
She and I just had a conversation for about a good hour.
And oh man.
You know, we were talking about all the things that happened with things syncing up and synergy
and how, you know, when you surround yourself with people like we spoke yesterday, when
you surround yourself with people who were pushing you up and at the same time you can
pull people up with you, it's just such a cool, that's a cool, harmonious place to be
in.
And I want to surround myself with more of those people.
I want to be surrounded by people who are, you know, needing that little bit of a push
and also helping me rise to it.
The thing about it is that doesn't come from, sometimes it's just those closed doors things
where it's like you're in a moment with somebody and you share vulnerability about, hey, I
had this thing happen, you know?
And then we bring in this realization part.
I'm just, you know, today is a good day and the sun is shining and I'm happy.
That's what I know.
You're in him today, but that wasn't going to stop me from working out today.
Like I needed to go and I was like, oh, it's okay, Doris is going to calm me down.
I'm so stressed right now, but that's fine.
You know, like I'm thinking.
And it's just nice to have someone like you said kind of bring you up and we talk beyond
LinkedIn and, you know, Nicole also when she gets a time because, you know, she's always
working, you know, eight to five.
It's hard to work eight to five.
I have a full-time job, but lucky for me, my time is flexible.
I do have certain places I need to be and Monday is heck day for me.
I can't do nothing on Monday.
I literally wake up at five and don't go to bed till one 30 because it's a long day.
And I didn't hate Mondays before.
I really hate Mondays right now, but at the same time, I have to be grateful that I still
have a job.
Right.
I see a lot of sisters out there.
I think Sandra Lima, she's in the UK.
She was on Raquel's on Saturday and shout out to her.
I think you guys are hiring remotely.
Sandra Lima is in the UK and needs a job.
Who else do we need?
Oh, I shout out to Jacqueline and her daughter, I believe.
She needs some, she was asking for GoFundMe from Marcus and I don't know who she is, but
you know me, Mary, I have a big heart.
I'm like, shout out.
Okay.
Let's put shout out.
I'm not a rich person, but I think my friends can help out and Jerry, thank you for actually
giving your heart and money to help out the sisters and brothers that we have out there.
I appreciate you so much.
See ya.
You didn't miss us, sister.
Yeah.
Well, should we bring her out now?
Let's do.
Let's do drum roll.
Hi Doris, how are you?
Hi, good.
So thank you very much.
So good morning or good afternoon or good evening, everyone.
Doris do Anderson.
I'm the Yoka therapist and wellness coach and also I am college professor.
That's right.
Doris and I actually know each other from SNHU and I'm her team lead and I love Doris
and we find like we've worked for what nine something years now together.
Yes.
And we've never met in person until like what one month ago.
It was she messaged me.
She's like, Hey, I'm in Carl's bed.
Like do you want to meet up?
I'm like, Hey, let's go.
You know, I love it.
I think it's because when you get so busy, you're not very intentional on making those
move.
And I think that I think Doris for doing that and I really love that you reach out because
we're making collaboration work for us.
Yes.
Yeah.
And then good thing that we live close enough so we can meet up at the Starbucks.
Yeah.
And do more yoga because I'm like Doris, what you gave me hurts.
I can't get up the next day.
And she's like, Okay, I'll give you something else.
Old woman.
Like she was like, did that work?
I was like, yeah, the stretch was so much better yesterday.
I do love yoga, but I have it.
I gained weight during COVID and I haven't really gone back to the gym or have done yoga
for a while.
So Doris is my savior guys for sure.
But before we start with what you have for us today, can I ask you 20 years ago, how
did you get started Doris and how you got here today?
Wow.
20 years ago will reveal my age.
Okay.
Yeah.
So overall I born and raised in Taiwan and then I came to the United States after I finished
a college degree, which is in the international business.
And I work in the trading company for no two years and I feel like something's really
missing.
No sitting in the cubic, it's just like something's missing.
And I talked to my coach and then he said, well, why don't you try something else?
And so I came to the States and I went to Louisiana Tech study kinesiology, that's a
master degree and actually love it.
I can just go out the door seven a.m., went to assist my professors of aqua or water exercise
with the seniors and I can come home late and I just enjoy every moment I learn about
exercise physiology or teaching and just actually love it.
And so I applied it.
So I move on to study PhD.
So I'm from tropical, I'm from Taiwan.
Not Thailand, but Taiwan, which is a small island in between Okinawa and Philippine.
And so still tropical.
And so I applied to school, like if you're in the United States or familiar with the
interstate system.
So I select the school that's south of I-20, which is the south.
So where there's no snow, 99% no snow.
So I went to Florida States and get my PhD in sport business because I like to combine
my background in international business and also sports because I totally love it.
So I study a lot.
I really enjoy my life over there.
And so after I finished my PhD degree and I found a job back in Taiwan, so I went back
and teach for years and then I found a job in Miami, Florida.
And I moved to Miami.
And so then I found my husband, so we got married.
And then he said that I cannot handle the humidity in Miami.
It's too hot for him.
And so I moved to San Diego.
That's about 12, 13 years ago.
Wow.
That is an awesome story.
And I love, I think the fourth that's so resonant is like you, when you got your schooling
and you were so driven and you're so, you know, I think the thing that radiates out of you
is just so much joy and happiness.
Like even just hearing you say that, I'm like, oh, I love her.
Like, in my mind, I'm like, oh, she's like, even just to listen to your voice is so relaxing
and so happy.
I've got all these little joy sparks inside just hearing your back story.
So that's awesome.
Yeah.
Thank you very much.
Yeah.
It just like, I know I just feel like I'm really lucky and fortunate to have those people
and also like my professors that always really caring.
And I found that I know PhD is not easy, but then I also learned a lot from the surroundings
and resources that know at that time for the state in Tallahassee for many people is kind
of big city, but I still found a way to lots of resources to like engage and enrich.
So for example, like, I know some of people say I'm done with schooling, but then what
I learned back then actually helped me now.
So right now, I think the last year, the last part of a COVID and so the gym asked my husband
to see if he can teach yoga or water exercise.
And so I say, okay, I took the training back then, you know, at Florida State and workshop
in water exercise.
And I can I never use it, but then, okay, I'm comfortable with that so I can help people.
So then I started to teach water exercise with the seniors or people who are in need
and they're happy.
And also that's my own workout.
So I really happy that I can share my knowledge with the people that truly need that and enjoy
that.
Oh, I love it.
Oh, yeah.
It does.
And because I'm like, Doris, can we do one?
And she's like, no, I teach water polo and all this other things.
I was like, wait, I want to follow.
I'm not that good.
And I was like, wait, what?
And she's like, yeah, and I teach here and I'm like, oh, okay, can you do Thursday?
She's like, yeah, so, yeah, so we're so glad to see her.
Thank you for coming to the store.
This is one you're going to you're going to help us get into a relaxation.
I know.
Let's go ahead and start Doris, what you have for us.
Yeah.
And so because right now I also teach yoga at the college.
And so throughout all those years, and I noticed that people need something to relax.
It seems like the 21st century still drive people like always drive like really, really
fast and even over speed.
And then, you know, the culture kind of like make us to addicted to it.
But then people realize that, oh, what a thing and something's missing, right?
Or don't know.
So today I'd like to share about like how to calm down our breath and also anxiety.
So we all have that which is okay, but it's part of us.
But then how can we bring that back to the center?
And that's the key because the light is like a pendulum, right?
Sometimes it's going to one direction.
Sometimes it's going to the other direction.
And then how can we gradually bring it back when you swing over too far to the other side?
Yeah.
And so I know that a lot of people right now see it.
And so today I'm just demonstrating some simple stretching, you see it so anybody can have
access.
And then at the end we'll do some breath work.
And later on we have some meditation with some sun healing.
So just to let you know I have some healing right here.
This is called the three notes.
And so sounds like this.
Okay.
And then the other one is called the ocean drum.
I have to pick up from the ground.
And this is like a sound of ocean.
Yeah.
So I'm just going to be right here back to the floor because you're going to move all
the way.
All right.
So are you ready?
Yeah.
Ready.
Go.
Ready.
All right.
So a lot of so to the center.
Now inhale.
Guide the interval into the nose and all the way into along.
Exhale.
Open mouth and sign it out.
I know it is okay to open your mouth and we will draw around.
And we all have that.
Everybody's going to have double chin or triple chin.
And that is okay because this is my body.
Right?
Yeah.
And so one more time inhale.
Guide the interval into the nose and all the way into along.
Exhale.
Open mouth and sign it out.
Good.
One more time.
Feel that range of motion around the back of the neck.
Good.
And one more deep breath coming back to the center.
Now have your right hand.
Is that right hand?
Now gently just press on the side of the chair and inhale.
Now let that into the sky and actually gently lean to your right side.
Oh, am I going the wrong way?
Doesn't matter.
We only have two sides.
So bigger sides, right?
Good thing we're not octopus.
That would be hard to explain.
I think the screen flips too.
I'm doing that.
Good.
One more deep breath.
Inhale up and release your left hand down.
That's finally the other side.
It can arrive into the sky.
Good.
And actually lean to your left side.
So if the shoulders will be tight,
welcome to have your hand rest on your head and open your elbows.
And that's good enough.
And barely facing me.
Good.
One more deep breath.
Inhale up.
We're going to have a gentle twist.
Have your right hand rest behind the glutes.
And then the other hand just cross over.
Now really important, inhale elongate the spine first.
Now slowly bring your belly facing to your right side.
Gentle twist.
If you're just a little stiff today or really stiff today,
so maybe just one percent rotation and rest.
Okay.
We're just stretching.
Don't think too much.
Good.
One more deep breath coming back to the center and back to the other side.
Have your left hand rest behind your glutes.
The other hand cross over.
Now inhale elongate the spine.
Good.
And exhale slowly bring your belly facing to your right side.
Gentle twist.
Good.
One more deep breath slowly come back to the center.
All right.
Good.
So the other one have your right hand rest behind your lower back.
Okay.
And then let tension deep in your left ear towards the left shoulder.
Now from here, now slowly walk your eyes all the way to the ceiling.
Good.
Slowly walk your eyes all the way to the floor.
So feel that the right side of the neck is stretched.
So we have three scallions muscles right here.
So allow ourselves to unwind that space.
Good.
Now when you're ready, have your left hand gently just press behind your head until you
head to about your 10 o'clock direction, your 11 o'clock position to stretch the back
of the neck.
Open up the left scapula trapezius or just the neck.
Feel one more deep breath and actually this time bring your left hand behind your body.
Now inhale right hand to sky and slowly bring your right ear to the right shoulder.
Allow yourself to feel the left side of the neck shoulder being open.
Now from here, slowly walk your eyes all the way to the ceiling.
Good.
Slowly walk your eyes all the way to the floor.
Steady.
No rush.
Now feel the left side of the neck, the three scallion muscles being stretched.
Good.
Now have your right hand rest behind your head.
Tell your head to about maybe one or two o'clock position.
Feel one more deep breath.
Inhale up and actually and now we're going to stretch it out.
Open more space for the back of neck because when we every day right, we text, we video
games, we drive, we type.
So this is our neck like this right.
So this is what not to do or your chiropractor I say this is not good and I always tell the
student this like a T-Rex right.
So this is our 21st century T-Rex.
So how can we gain that stretch of space back right.
You probably haven't seen your newborn baby like worked like this right.
So this is not our natural body.
This is okay.
And so what you're going to do, yes, we're going to have the double chin triple and that
is okay.
This is part of us.
All right.
So have a palm or just hands on top of eyes.
What you're going to do is going to shift your chin horizontally to the back.
Okay.
So I know some of you are just listening in.
So what I'm going to do is chest facing forward.
Now when you're ready, just shift your chin directly to the back.
And actually, do you feel that?
The back of your neck, the back of your neck.
So the character taught me that so I always engage this in my yoga practice.
So one more time horizontally shift your chin to the back.
Wow.
Good and actually one more time.
Now shift your chin to the back.
And actually feel the, really?
Yeah.
Very, very interesting.
I'm going to be doing this all day.
Now next one, we're going to open the space for the shoulders because that's also the
Q-Rex one.
Okay.
So what you're going to do is next one, spine.
Okay.
I'm going to shift on the side so you can see me.
So visualize the shoulder is like a clock.
Now bring the shoulders all the way to the ears.
So look like a zombie, right?
Now bring the shoulders all the way forward.
Look like a Q-Rex.
Good.
Now bring the shoulders all the way down.
Good.
Now bring your shoulders all the way to the back.
Open chest.
And visualize trying to bring your shoulder blades behind you.
Now shoulders all the way to the ear.
One more time.
The zombie.
Now we're going backward.
Shoulders all the way to the back.
So try to bring the shoulder blades behind you.
Shine your heart.
Good.
Now bring the shoulders all the way down.
Good.
Now shoulders all the way from Q-Rex.
Now shoulders all the way into the ears.
Good.
Now hands on top of the shoulders.
Do you hear that?
Yeah.
I stressed.
You know what?
Before we got on, I hurt my back.
I was twisting to get to the sink.
So that's really helping my shoulder back side right there.
So that's good.
I'll do this some more when we're done.
That's it.
I literally did it before we got on the call for real.
It was the weirdest bit caught my breath.
So this is so good.
Okay.
Good.
Now hands on top of the shoulders.
And slowly just roll your shoulders to the front.
Just allow yourself to bring that awareness to the shoulders, space.
Feel that range of emotion around the shoulders.
Good.
I'll roll the shoulders to the back.
And breathe.
Good.
And actually, now extend your left hand to the front.
Now hug your shoulders in.
Yeah.
So this is just a stretching.
That's all.
Good.
One more deep breath.
And actually, now that's fine.
The other side.
Extend your right hand to the front.
Hug your shoulders in.
That's it.
Oh, we're done.
Oh, man.
Right.
And actually, now extend your left hand to the sky.
Now bend the left elbow behind you.
Now right hand to detach your elbow.
If that's too much for you, you just have your hands to detach your head and open your
elbows.
And that's good enough.
Okay.
In yoga, we have lots of modifications.
Yeah.
Right.
Now, if you can do this, now inhale elongate the spine and actually lean to your right
side.
Just open the left.
Oh, that hurts.
Really, it's that side.
Oh.
Good.
One more deep breath.
Inhale up.
That's fine.
The other side.
So this time, bend the right elbow.
Left hand touch.
Or if it's still too much for you, then welcome to have a finger tip.
Touch your head and open your elbows.
Okay.
Now inhale elongate the spine and actually lean to your left side.
Now, breathing into the right retina.
Do one more deep breath and actually.
Okay.
Now, this one, we're going to have a little roll your wrist a little bit.
Yeah.
Right.
Because we type all day, right?
Or some of people like drawing your writing all day.
So we rarely pay attention to the wrist and fingers.
This feels like a Hawaiian dance.
Yeah, I know.
It is.
It's a dance.
All day high.
It's a dance dance dance.
To perform that dance, you have to continue the
dance.
Okay.
Now, let's get into it.
So let's start with a slow, non деся vakai tense.
to the rotates and bring your hands down. One more time a bit sunrise slowly bring your wrist up
good and exhale just a little bit waterfall so
intertwine your hand the wrist okay so unamass slowly now bring your wrist up a bit sunrise
then and exhale slowly waterfall wow
oh i love it i can't pretend this stuff oh my gosh okay yeah so yeah so a little bit hands
so any other things that you want to open
oh no really no that was good i love the the whole shoulder thing i'm gonna do that more for sure
yeah okay so let's do this one so i know we're all seated right so let's open our legs a little bit
have your right knee taken to that side now just open chest so that this a little bit like seated
a warrior too but soften the shoulders no the shoulder away from the ears okay so visualize
somebody pulling your hands to the frown so i'm pulling my hands to the back shoulders up
about the head open so come step you want to bring your shoulders down a little bit i have a box i'm
like i can't oh i'm like okay right i have a box all right i'm gonna go this way yeah there you
are okay now inhale bring your hands into the sky and exhale back to warrior inhale open and exhale
back to warrior two now gaze over to the front finger too inhale and exhale one more time inhale
hands over head now we're going to find out our ego arm so bring your back hand doesn't matter
why hands now bring your elbows together elbow and the shoulder high and this is too much for you
welcome to give yourself a hug okay we have a lot of modification in yoga right yes now stay
right here allow yourself to feel that the shoulder place being open behind you now when you're ready
now visualize showing your chest into the sky so look up
okay one more deep breath and exhale on why find your warrior and now your front hand
doesn't matter you can have your right hand rest on your thigh now inhale left and into the sky
good now from here bow your upper hand and bend the elbow behind you find your headline
so visualize showing your left chest into the sky and open
good now inhale to reverse warrior now bring your hands up and gaze up to
now visualize the upper hand have this rope inhale come out of the pose and actually
all right and that's funny outside so constant you probably have to find a way to
know get away from the box right i am getting away from this box
y'all should be going this with us in the audience we can't talk right now but hi i see
rock else here now just hi to join the colesman here she's in there all right yeah i'm concentrating
to all right go ahead go ahead all right so inhale hands behind and exhale back to warrior to open
inhale breathe and exhale back to warrior to good job inhale and exhale back to warrior to
now inhale hands behind this time whatever the other hand is now go underneath the other elbow
elbow either shoulder high okay or you can hug your shoulders in like a bare hug now yeah right
keep yourself bare hug is so important now now just shine your chest into sky
yeah because i
get a one more deep breath and exhale unwind and now stay here for one good breath
on the next exhalation extend the side angle hands around little to no way you can have your
left hand rest on the thigh now you can right hand into sky now from here you can feel the right
rib cage open right now bend the upper elbow behind you find your head fine did you like
shine your left chest into sky? it really hurts my back but i like it
i'm gonna get stretching it out you don't lose you can ask the show just on the phone it happened
yeah don't hide just follow us this is so good now inhale to reverse warrior now face up lift up
and bring your left hand behind you good now visualize the rope in your upper hand inhale
come out of the text how do you feel? feels so good i feel like i have given more energy so yeah
yeah just depends on the people and also the day and so yoga really helps to regulate your breath
and also help you to open our body and so some people say okay i also feel tired in the beginning
and after yoga practice i feel like oh i feel fresh energy coming in or they'll feel like the space
being open so uh in orient medicine they'll say oh your tika stopped right yeah so once you move
around and open them up oh i feel great right yeah so that's it i like tika opened up and so
i didn't remember that because it sounds like it sounds like tika like a girl like tika you opened up
but that's what it sounds like you opened it up it's chi yeah like tashi like tashi this is what
this reminds me of yeah so i used to hang out with old people and they're trying to make fun of me
but i loved it until in fact it was like same to feel good to me and i was really good at it for
the time i did it so i missed that's what it makes me miss is like i missed one that so much
all right i'm ready yeah i'm okay all right yeah so then so uh today i like so those are the things
that we kind of unwind our body right and then so next one um we're going to practice simple uh
tips i'll call it a yoga snack or my mentor mentioned that as a yoga snack but not the real things to
eat but then those are little things that we enjoy so there are two methods so one is called the um
nadishodana ultimate nostril breathing so that a very yeah ultranostril breathing so uh today
i'm not going too deep but then it just kind of helps us to regulate our right nostril left nostril
and also helps us to bring the senses within the awareness and so one time my friend in uh
miami she told me that her little girl five-year-old girl um all of a sudden they've been busy because
they have to bring their daughter to the hospital to get all the checkup but nothing's going wrong
but the the the daughter just like no not comfortable but she's only five years old right so she cannot
tell much and so she turned out to me say what can i do so i just pointed out two things and one is
called this is uh ultranostril breathing so like you know right away when she started to practice
the second time she nailed it five years old so really calmed down her anxiety the reason
they found out is that because the daughter switched to the new school so all the new environments
new classmates and teachers like anxiety but the little kids they don't they cannot tell right
yeah yeah so um we're going to from the baby step and some of people probably know about the
nadishodana but then we just practice together from the foundation up right so first of all i
like always like to use a visualization because visualization even though you don't your hands can
now move around or you have a mask you can still be able to oil when you drive you can still be
able to practice one or two rounds okay okay so i know if you have like the stuffing nose today
just open your mouth and breathe okay good i was just thinking about that all right so visualize
so close your left nostril
i closed the right sorry now inhale guide your trouble into the left nostril
now close the left open the right and out to the right
and next inhalation guide your trouble into the right
and now close the right open the left and out to the left
good now we're going through your own natural breath so we use a visualization a lot in yoga so
next one you can open your eyes and see me so for your hands so this time we're going to use our
hands okay so particularly uh indians use the right hands there's a reason right back in the
day the right hand is eating the food and left hand is going to the bathroom right and so uh but
i asked my teacher and indians they say right now if your right hand cannot work or right hand is too
tired you can still use the left hand because we're in the 21st century sorry mask me throws go ahead
what did you say go ahead all right go yeah so for the right hand so there are different ways to do
that so you can bend the two-piece finger in the center of the palm okay i know it feels it'd be
weird right because people are getting to that okay this rock and roll right so so two-piece finger
bring it to the center of the palm so you have the thumb touch your right nostril good now the ring
finger the number four finger touch your left nostril so try to see how's your hand if you feel
this is just weird welcome to extend the two-piece finger the second finger third finger you can open
up and gently just touch between the eyebrow now have your right hand touch your uh the right thumb
touch your right nostril and you still have the access to have the four finger touch your left right so
is that easier for you yeah everybody's different okay so it's a pick one or if you feel like this
it's just too much for my hand welcome to have a thumb touch your right nostril and the second
finger touch your left so if you this is not easy for you just do uh thumb touch your right and the
second finger touch your left nostril like this yeah but the the reason why we have a two-piece
finger either this or extend your two-piece finger because we are into the yoga mudra which is like a
hand antenna communicative universe all right so i'm going to bend my fingers because then you can
see me okay so gently have your right at the right thumb touch your right nostril now inhale guide the
ear travel into your left nostril now use your four fingers touch your left nostril close it
now open the right and out to the right next inhalation guide your travel into the right
nostril now gently just use your right thumb touch your right nostril open the left left
finger touch your right finger and out to the left let's try it one more time now inhale guide the
ear travel into the left now open the right and out to the left next inhalation guide the ear
travel into the right now close the right open the left and out to the left
here now release your hand return to your own nature breath
so we only practice two rounds and so if you have time you can press a little bit more
and so you can notice that your breath is extending extending not like a shallow breath
yeah instead of brown that works yeah i'm gonna i'm gonna have an unhappy place like this is really
reliant yeah so anybody can use that okay so even five years old understand that or the student
said told me that they use that when they can fall asleep in somnia and so this helped them too
so just whatever that you want to select the yoga snack next one we'll have to moving on to the
chakra clearing meditation that also help out with the anxiety perfect and so i'm introduced with
the three ports and this is a little yoga snack i learned from my yoga therapy and the instructor
who have this is called Amy Wenchang and she has a deep depression history so she created this program
so i engage this one and incorporate this in my yoga teaching when i sense if a student have some
kind of anxiety the mid-chance or different kind of a life reason this is a really good one so there
are three parts and the first one is called a uh but trigger breath bellows breath so what you're
going to do is going to extend your hands into the sky so hands above your head okay and exhale just
no bring your fingers you know just uh crunch your fingers and bring your hands down and you're going
to bring your belly in when you have the acceleration okay inhale and exhale so when you have an
acceleration you close your mouth and only out to your nose but then another thing is like if you
have stubby nose today don't worry just open your mouth and exhale right this is my body today
okay all right ready so we're going to have four um three rounds inhale and exhale
oh
okay we're good again one more time
we're not in the room we're good yeah we're good we're good okay go ahead one more time
inhale and exhale that's so cool and exhale good now next one we'll call the be breath
so what is be breath just like humming be that so when the parents and the moms and dad trying to
to calm down the babies right or when we like feel relaxed we're a shower or in the bathroom
and we're like we're in a happy place yeah right and so what are you going to do uh so i introduce
two mudra which is super easy but this can be a little bit not easy for if our first time this
called a shamo ki mudra so have a pinky gently just touch that on the side of your mouth yeah lips
okay the forefinger can be touched on the edge of the the nose the two nostril i know now their
finger can be touched inside the eye right and the forefinger touch just a little bit above the eyebrows
and the tongue will just touch your ear so this is called shamo ki mudra trying to calm down the
senses but if you feel like okay this look will be weird i know you'll get yogi's weird right so
there's an option called a helmet mudra so having a mudra super easy so have a thumb just gently
touch your ear and the hands just on top of head so look at the helmet right so what are you going
to do is going to uh and we all have a mic microphone right now just gently touch and we're going to like
so so sounds mixed into me so you can only have the inhalation and exhale like gently like
yeah because of time so let's practice one more round of a deep breath inhale
exhale
good and actually so that's the number two part a number three we're going to have a little hands
not the mudra so half i know this sounds a bit interesting so what is chakra chakra is the energy
wheel that there are seven now along the spine so where that your spine that intertwine along the spine
so energy wheel there are seven so we're starting off on the basis spine and the first one is a
no two piece uh two pinky right gently just touch and in front of the basis spine
okay and then when you have an acceleration we have some sound the sound is oh
oh have an acceleration your sound is like
oh
okay all right so each chakra wheel will have a different sound so ready that's our first
breath in front of the basis spine sound is oh inhale guide your to the nose all the way to the
basis spine and actually say oh
good now if you're still shy to make some sound and that is okay to have an acceleration
and visualize the sounds okay the next one we'll move it out to the second chakra so have a the
forefinger gently touch and in front of the belly the second chakra okay the sound is
oh inhale guide your to the nose all the way to the belly and actually say
now we're moving up now you're going to say yeah we're coming to the middle finger yes we are
so anyway that's raise our middle finger
in front of the solar plexus okay and the sound is ah inhale guide your to the nose always
to the solar plexus and act so say
good job now moving up with a hard chakra the heart center right so we're going to have a
little dove right here and this time we're going to touch the heart so remember the heart is a
space that you hold for yourself and others okay so this is divine space the sound is inhale guide
your to the nose and all the way to the heart center and act so say
then next one we'll come to the throat chakra we can meet you so like a lotus like a flower in
front of the throat what do you have let's see again do you have your fingers together at the
back side in the front side yeah yeah in front of the throat the sounds is inhale guide your to
go into the nose and all the way to the throat and act so say
yeah so we have a little prayer under the mudra hands just in between the third eye
brow so something's ohm ohm now inhale guide your to the nose all the way to the third eye center
the space between the eyebrow and act so say
good now we're going to the top of the crown the top of the head crown right
but then to calming down we actually have to put your hands down so you have place the left hand
on the left and palm facing up and place the right hand on the top of the left and at the base of the
spine the sound is um and g sound the tongue is behind the upper teeth okay now inhale guide
your to the nose and all the way to the base of spine and act so say
now we'll turn to your own natural breath
so usually if yeah so usually if we have more time we'll have this to two two rounds
but then because of the time so I kind of this copy show just demonstrate just one
so welcome to come back and rewind to watch this yeah because right now we are going to get into
the final ones called the savasana and we're going to use the sound feeling and the guide
did the meditation so the sound feeling with the sound is just um drunk right here so welcome to be
seated if you prefer or you feel like okay I like to like to just lay down okay whatever
resonate with you I lay down on our yeah so whenever now wherever you are so nice on spine okay
yeah so we know guide your to the nose and all the way to the left and act so gently to sign it up
now inhale guide your to the nose and all the way into the long and act so
good now to this moment
low inhalation
and longer exhalation
relax relax relax
allow yourself to settle down right here on the mat or on the shoe
and perhaps create a suncopa something that you want to dedicate to so for example
well I thought why would ease I am happy so pre-weight eight one from your heart as it is truthful
and sense to put awareness to the tongue
feel the tip of the tongue
mean a part of the tongue the back of the tongue feel whole tongue together as right in sensation
now guide awareness to the upper key lower key
upper lip lower lip
upper gum lower gum
feel whole mouth together as right in sensation
now guide awareness to the right nostril
left nostril
tip of the mouth
nose bridge
feel whole nose together as right in sensation
now guide awareness to the right cheek left cheek
right temple left temple
feel two temples together as ready in sensation
now guide awareness to the eyes feel the right eye
and feel that right eyeball
right eye left
now feel whole right eye together as right in sensation
now guide awareness to the left eye
left eyeball
eye left
and feel whole left eye together as right in sensation
now feel two eyes together as right in sensation
and now guide awareness to the right eyebrow
left eyebrow
feel the face of the eyebrow feel the right ear
left ear inside of the right ear the outline of the right ear
right ear jaw
feel whole right ear together as right in sensation
now feel whole left ear
the outline of the left ear
inside left ear
the left ear drop
feel whole left ear together
as right in sensation
now feel whole both ears together as right in sensation
now guide awareness to the forehead
and cramp
and allow yourself to feel your face right here for a moment
feel your breath and listen to the ocean
now subscribe
And gradually, gather when this adds to the body.
Notice the sound from far distance.
And notice the sound in the moon.
Notice the air touches your face.
And notice the earth on the chair or the mat supporting you.
Now remember the Tsengkopa, something that you pre-art for your heart, in the beginner
practice.
So repeat that three times to your heart as it is truthful.
Now when you're ready, you can gradually open your eyes if you want to move your fingers,
move your toes, and just allow yourself to bring it back to the...
Just more of those.
Now I'm relaxed.
I was so much energy and now I'm like, okay, I'm centered.
I'm relaxed.
I'm so glad.
I wonder who's doing it with us.
I'm hoping Joanna, I know Sia had to go.
I'm hoping that Raquel is also doing.
Hi, Jackie.
I think Jackie is new.
Jackie's cool.
Yeah.
Dr. Dors.
That is so awesome.
So you do these as classes on lawn or just in person or what?
Because we're all goodness.
There's more of these.
Yeah, I offer that.
So right now I teach at a college because our class is online.
So I offer that and corporate different things in my yoga class.
And at the gym because the gym has a gym yoga style.
So then everything's a little bit faster pace.
But then when I have the yoga therapist, the clients and I brought different things.
They can be some means of their body.
Wow.
That is so cool.
This is a really, really awesome.
I'm so grateful for you doing everything for us today.
My whole body and mind is like so focused right now.
I think so feels relaxed now.
And Jackie said, I'm able to listen in while also doing my other work.
That's so cool, right?
Like when you get a chance, thank God this is going to be on YouTube because you guys
can hit replay.
Yeah.
And I told you like Doris is amazing.
Like I was telling him like, where were you in my life when I really need you?
Like I have back problems and my chiropractor.
I get it's called a block black, black something heating pad before he, you know, he does my
thing and he's like, yeah, you need to go to yoga.
I'm like, no, I have Doris.
I'm good.
And he's like, who's Doris?
I'm like my other sister from another mother.
I just found her.
I literally were sisters.
I'm like, no, I'm kidding.
You know, Dr. Nell, I'm kidding.
He's in Vista.
He's actually really good because I get scared of chiropractor.
They broke broke me actually when I was young and Dr. Nell is really good.
I don't go anywhere.
So I take my kids with him too.
So yeah.
Yeah.
And then so when our body needs it, we know it, right?
But then many of us, we still running around trying to serve other people.
And then lots of time we forget about this is my energy tank, right?
When we energy tank like go beyond at the bottom, bottom, bottom, and we're still trying to
serve other people.
So it is good that now if we have chiropractors or anything that make us happy or yoga or
some other things to restore our energy so we can continue to move on every day.
So I think we need to have a good team to support us.
Not just only one support.
We need a whole.
Yeah.
A village to raise a child.
Why not take a village to raise yourself?
You know, like you're still a child at this point.
And yeah, that's why I do what I do.
And I'm like, come on, sisters, help me out because I can't.
I'm so thankful that you agree to do this.
It was much needed.
And Mary can agree to it.
I do.
I think that we had a question from Rockhouse.
She was asking, is it good to crack your back?
Do you think that's a good thing?
That was Rockhouse earlier.
She asked it way earlier when we were, I was just looking back through to see, I feel so
much better and for my whatever happened this morning, I could feel it stretched and it's
so weird, but I know like if I keep stretching it, that will help.
So, oh, I feel great.
I'm, I'm, yeah.
It's cracking the back.
A good thing.
Well, it depends on the people depends on how they define cracking.
And so I'll say that stretching will be a good way to say, and then because our body
know what to what extent our body can handle.
But then it sometimes people say, Oh, cracking, I love it.
I need it.
Right.
And sometimes cracking this terminology feel like, okay, I'm a scare.
I don't want other people to touch me.
Right.
And so there are different ways to, uh, prep or stretch our body.
So yeah, you can go to chiropractor or using a foam roller or it's your simple stretch
or I use the two tennis balls.
Yeah.
That's a way to come up on why just use a, use a different term.
Yeah.
Cause I have like a 10s unit.
So my chiropractor, I don't go anymore now where I'm out of work.
I was like, I'll be back when I have interns, maybe, but I'm, he get, you know, I bought
a 10s unit from him and that seems to really help me, but I did find out the back way,
like you have to have it connected all the places, you know, cause it's like the electrical
unit where you put the, well, I did it one day and electrocuted the crap out of myself.
You're also so dumb.
So I turned it on and I was like, Oh, I need to move it.
It's not going correctly.
It shocked me to death.
So literally, so I go to the doctor and I tell him this, you know, I tell my doctor
he goes, here's you another hand out on not want to, you know, you have to turn that
off.
And it was funny, but, um, yeah, I need to, I need to use that today.
But all this relaxation, Ms. Zorsi, is there a way like how do, how can we get a hold of
you or if people do want to do classes with you?
Should we reach out through your website or do you have your LinkedIn page that you could
help us get there?
Yeah.
So, please, um, just text, I mean, the LinkedIn link, no, um, I think my profile.
Thank you.
Yep.
So thank you so much, Dorson.
Thanks audience.
We weren't for talking to you, but somehow some of y'all got some, uh, looks like our
bodies will yell at us and we need to restore and Jackie, you know, so Jackie, Jackie does
healing art.
Uh, Jackie's whole thing is she does, um, she does artwork and does healing practices
and Johanna does artwork, love and kind of, you know, to help release those happy endorphins
and stuff.
So both of those ladies, uh, focus on the, you know, deeper, deeper parts, especially
Jackie, though Jackie goes really deep, um, into that.
So think all this ties together into a happy spot where we can come together and just be,
you know, relaxed and happy and do our art.
Look right now, I want to, now, since this is done, I want to go pick up a brush and,
you know, paint out some stuff.
I think I'm relaxed now.
I'm good.
Yeah.
Oh my God, Dorson.
Thank you so much.
I appreciate you coming in today, spending time with us and yeah, our bodies and our mind.
I really love it.
And that's why I dedicate this month of wellness.
It's because it's much needed, right?
It's really much needed.
I'm not like the last time I totally, um, into that I used to run and I can't even run
anymore.
I used to run five miles a day and I mean, I promise myself it's a lifestyle change,
right?
It's really a lifestyle change.
It's not like, oh, sorry.
I just think of one thing, uh, one little final tip about when you, when some people
have too much anxiety, the breath is too short and become like a penny attack, right?
It happens to some people.
And then so what can we do because when we have a penny attack with that and then all
of, you know, just don't know what to do and people on the side don't know how to help
them.
So, so all those breathing that we practice with the sounds, that's good.
It's not, that's not easy for you to pronounce.
You remember all those to find a vowel sound.
Oh, or for the little kids or something, you can say, yeah, yeah.
Oh, the key is for that bone oscillation.
So yeah, yeah.
That one really help people to remember and it's fun to practice.
That's so cool.
And I, as we were talking, that I thought this would be such a cool activity for a kid.
Well, for you is, or even, I think, you know, some, some pieces you could do before a meeting.
know how cool it would be if 15 minutes before a board meeting everybody got
together and did some breath work and did some synergy work like seriously to
sync up your vibration with other people to make it work so that it's just not
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