292 - Breath Cues, Chair Pose, and Finding Flow State

Do we inhale or exhale in chair? Why?

Today we're getting nerdy and exploring some of my hot takes on breathing and finding pleasure in chair pose, differences in cueing for flow vs posture practices, and how we can experiment with teaching techniques that help students drop into their bodies more fully. 

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The music for this episode is Threads by The Light Meeting.
Produced by: Grey Tanner

Transcript

Bonnie Weeks (she/her) (00:01.154)
Hello, my loves. I have a question for you. This is for the nerdy teachers in the room. Are there specific postures that have specific breath attached to them? As in you do that posture and it's always an inhale. You do this other posture and it's always an exhale. And then my follow-up question, if you're like, well, yes or no, then my question is why, regardless of it's yes or no. Like I wanna know why.

We're going to get nerdy today. We're going to talk about this. We're going to talk about post-practice flow practice, breath pace and flow state. And you know, it's been a couple of weeks since I have been here on the pod. And in this past couple of weeks, I have again asked myself the question, like, why, why do I podcast? Why do I come back here? Why, why is this the thing that I'm doing after six years? Y'all, I have so many people who want to be on the podcast that are random humans, like random humans that have nothing to do.

with what I'm doing here that are like, hey, I want to be on your podcast. I think it's just because, you know, longevity, like six years is a long time. And we have cool conversations here. And hearing from you is such a boy to my spirit. B-O-U-Y boy. Floating boy, right? In the water. Like it really lights me up because I only hear about it if you share it with me. Like if you take the time to reach out.

and tell me directly through an email, through a comment, through sharing something on social media. That's the only way that I know that something is landing for you, right? Or if we talk in person. So I'm so appreciative of that. And I have come back to you in this last couple of weeks. I'm like, no, this actually is really important.

and what I am showing up and doing is important. And this past week, as I'm jumping in here, like some ground of what my current is, this last week was flow school in Portland. So it was flow school immersive. It's 50 hours during the week, really quite longer than that if we account for some of the wiggle room. So we're together from 8.30 to 5.30 for five days in a row. We have a lunch hour break. People usually hang out. Some people take a walk.

Bonnie Weeks (she/her) (02:15.936)
And then because it's here in my hometown, Portland, Oregon, then on Thursday night, sometimes it's Wednesday, right? So like Wednesday, Thursday night, I have everybody over to my house for dinner, hang out with my kids, their plus ones come. We have music, I make a baked potato bar, carnitas, and all the toppings. And there is nothing like being in the room and in front of the room with those teachers to guide them and to lead our circle of community there.

There's nothing else like that that drops me into deep purpose. And I love what I do. I love what I do because it's, you know, this conversation today that we're going to go into, I have to take the side tangent first because it's important to set us up. But it feels so important because I really love it. And I can't stand up and share something and invite people in the room if I don't love the thing.

And nobody's gonna show up then because if I'm not stoked on a thing, if I'm not stoked to share a podcast with you, like why the hell would you listen to my podcast? Like I gotta show up and really believe in it. And so to love what I am doing and not just because of the nerdy part of it, but because of the human part of it. Because we get to meet as real people because every voice in the room is literally impactful to raising the room.

as a whole and to help facilitate that kind of space. And for teachers who are, I've had as young as 22 years old to as this last time I had somebody who was 66 years old. I have teachers in the room who are, have zero days of teaching. I even had a teacher who hasn't even taken a YTT, which I love, I love, because I was looking for all the sequencing things before I took a teacher training. This would have been amazing for me.

I wanted to nerd out, I wanted to build sequences, I wanted to do that, I just hadn't taken my training. Flow School's great for that. If you're nerdy enough in it, like come do the thing. And she taught her very first sequence then. That's amazing. Right, so people who are like zero years and people who are like over 15 years in the room. It is incredible. I say all this because I'm on the week after this. And I always, you know, come off it and be like, okay, I got this.

Bonnie Weeks (she/her) (04:41.454)
Okay, we're gonna drop back in and I'm feeling creative and ready to do the things. It lands on a kid week for me, which my kids switch on and off and my kids are teenagers, right? I have the two kids at home still. I have a freshman and I have a senior. If you have been listening to this podcast for six years, you have walked with me through like all of high school. My oldest was a sophomore in college, right? So you've had some life with me here. I've gotten on some twists and turns and...

So I'm dropping into kid week where I have to show up, I have to task switch. So I have that. And then all of a sudden I've lost all my people and my direct feedback and my opportunity to share my voice and my gifts. And I am alone in my house. Now don't get me wrong. I love being alone and I love the creative process that I have to go to go through. know, the stories in my head can get really loud about, you know, all different sorts of things, stories that

are like small stories as in like keeping me small stories where I'm like realizing how I'm in my own way stories where I'm like, my gosh, I'm gonna change the world by creating this thing and like a ton of ideas, really have more ideas than I have time for. So it's important, but also I have recognized that the week after a flow school immersive, it has to be held softly for me. Okay, so we're here. I'm recording this on Thursday.

plus going to last Friday. So I have had a couple days and today I acknowledged the dip of my emotions and I'm stepping back up and that feels really good. And so it feels really right to step into this podcast where we're talking about paying attention. And if you're listening to it, my guess is that you are a leader in a room and probably multiple rooms.

and you want to know how to hold yourself, how to give yourself grace in that leadership and how to build spaces that give not only other people the freedom to move and to choose, but yourself. So this is side tangent story to give you my current event and where I'm standing and that I feel so grateful for this community that is around.

Bonnie Weeks (she/her) (07:06.38)
this podcast, Yoga Strong, and finds value in your own life, right? To pay attention and that strength and to be yoga strong means so much more than how we move, but it does include how we move and not just on the mat, but everywhere. And so just bringing my acknowledgement of my own current journey as we step into this space together.

Hmm.

I am guessing too that you have had your own twists and turns with teaching yoga and times where it has felt really easeful and times where it has felt sticky. And if you need help walking through those transitions, it's a lot of times when people come and find me. As when you're in that transitional space, is everything I teach is about, you know, we're going to circle back to things. There's lots of circles and there's lots of transitions.

And how do you step gracefully, heart led in your own self, trusting yourself and your voice as you walk through transition. So if you find yourself there, reach out. Yeah. There are ways that we can work together. Okay. That's the framework for us. Now let's step into a post that I shared on the gram. I put a post up and I was like, okay, here's chair pose. Is chair pose an inhale or exhale? So let's jump from like.

personal life to you, to craft life, right? Everything is part of each other. So if I'm step into the room and I'm gonna cue some postures, there are some breath cues that I'm going to give. And I put on the gram, is the chair an egg in hell or is it an exile? Truly, side note, I love that chair is like this first conversation. I am out, okay. Y'all, I'm out here to bring chair to the people, not as punishment, but as pleasure.

Bonnie Weeks (she/her) (09:09.496)
because people are always doing evil laughing face when they talk about, if they're texting about or typing on a social media post or a comment of like, yeah, my students are gonna love me today. We held chair for 10 plus 10 breaths or we just make them sink lower or whatever. And I'm totally here for chair being a squat and it's a place of work, sure. And I'm so interested in the flow practice part of things, not just the pose.

So chair to me is an inhale or an exhale.

It's an inhale or an exhale. So if you had an answer and you're like, it's an inhale. Great. And you can say it's an exhale. Great. And you know, there's a lot of comments that are saying like I inhale and I sweep my arms up and exhale. I sit my hips down. Are we able to saying it's an exhale because there's compression and some people saying I it's an inhale because you're coming from like a downward place and you just inhale and reach up or it's an exhale. You sit down and an inhale. You reach your hands up.

All these can be right answers. Right? And it very much depends on how you're teaching and what you're teaching, the speed that you're teaching, who you're teaching. Like if you're doing chair pose where you're actually sitting on a chair, that's a different class. So the class title, like the class you're aiming for, like all of that matters. So my take on this is that it can be an inhale or an exhale. Now, a hot take, this is not what everybody believes.

And I'm saying that chair being just one breath, if it is only one breath, it can be an inhale or an exhale. This is sometimes confusing to people because, and somebody left a comment on that post saying like, why is this even a conversation? Because, and it is because I know that I'm doing something different. And especially before I'm gonna be running flow school, I always find it really valuable to go to other people's yoga classes.

Bonnie Weeks (she/her) (11:19.278)
y'all I'm doing something weird but it is yoga like it really is yoga but it looks different than a class that is probably labeled vinyasa or power vinyasa it looks different than those things it feels different than those things and so I'm continuing trying to identify like what those differences are how we bring variation into the room and give people an experience that's different than what they're getting so that they can drop into themselves in a different way

that feels valuable. How we help people get out of their heads and into their bodies. And then once they're into their bodies, get out of their bodies, into their breath, into like being part of something bigger than themselves. Like that's the flow state where time disappears and what you're doing disappears. And you're like just in the magical place where challenge and success meet. That being like the definition of flow and flow state. When you're in flow state, challenge and success are held equally. You can meet it.

you can personalize it so you can meet it. Like that's what we're going for. So I'm doing something different. To me, when I am thinking about chair pose, I am thinking of it as a place, a pose, a posture between other postures. And when I go in to teach my classes, I am teaching to a peak flow in my standard class, I'm teaching to a peak flow.

I also have slow power classes and restorative classes and strength training classes. I've just put up some kettlebell flows. If you're part of Studio B, go try the kettlebell flows. I would love to hear your feedback. It's something I've wanted to do for a long time, strength plus weights, but it's not sculpt, it's not strength training, it's not flow class, it's like this in between. Flow comes first, but it's with a kettlebell. So it's like a different challenge of mobility and strength. So try that. But I have these classes and a peak flow to me is not about doing the hardest thing.

a peak flow or like a peak pose class, you're going towards one posture and you're building class around one pose. I am not against that. I love teaching like a weekly handstand class. So fun, right? So I'm all about a focused class. And if somebody has a posture that they want to bring to their people and work their way to it, cool. What I'm doing is trying to help people learn how to flow in class. And oftentimes if you go to a Vinyasa class, then

Bonnie Weeks (she/her) (13:46.91)
it will be taught, like a sequence will be taught three times per side. The first time is like super wordy, right? We're teaching as teachers, we're trying to teach people where to go, what to do, like, you know, the nuts and bolts and directions and alignment and engagement and all of the things, right? Sometimes there's pulses in there, sometimes there's like some side crunches in there, sometimes there's like wiggle space for you to kind of explore the shape. And then there's a second pass.

It's often a little bit faster, but still kind of wordy. And then there's a third pass that's often almost breath pace. Sometimes it's breath pace, it's almost. That's a little bit quicker. It kind of depends on the teacher. And then they stop. But the third pass through is when we finally get it. We're like, oh, I've already done this twice, which really means four times, just twice on both sides. So I've already done it four times. I know what I'm supposed to do. You don't have to say all the things. Just let me move to it. Because now I, as a student,

feel successful, I'm like, ooh, I know what you're doing and that's exciting and I wanna try it on. It's a lot of teachers will just teach three times per side that third pass, I'm like, oh yeah, this is gonna feel great. And I'm like, just like landing in the knowing of what it is we're doing and then they switch gears and I'm like, but I was excited to feel it. I wanted you to do it again. And they don't. My encouragement is for you to repeat it another two times per side.

So three times, it's pretty standard. Teach it another two times per side. Sometimes it's another three times per side. So if we're doing math right, that's 10 times total that we're doing it. It sounds like a lot to say 10, but if say five per side, it doesn't sound like as much. And it's only two more times per side than you're usually teaching it. It's gonna take more time in class, but people are gonna land in their bodies and actually understand what they're doing and be able to feel it and be able to choose, because you're gonna offer different variations.

of like, can go here, here, we just gotta step up to this place, so choose how you wanna transition. So then they get the opportunity to choose and play with themselves, right? This is playing with yourself. How do play with your body? So that's my encouragement. So we're trying to go from pose practice, where we're doing long holds, where we're naming postures. This is where you sit there and you hold chair and you're like, wow. I love queuing chair rather than squeezing your knees together, feet together, knees together. That hurts my knees. It's not very comfortable.

Bonnie Weeks (she/her) (16:11.852)
It's better if my feet are apart, a block is squeezing in between, like there's no engagement of my legs, it's just as like kneecap, like knee bones to knee bones. So that's the experience. So another way that actually creates a ton of stability in the hips is if you keep your feet planted, knees not together, keep your feet planted, you're in chair, now push your feet out against the mat. It's gonna light up your ass, you're gonna feel it in your hips and it anchors you. There is a stability that comes from that. So I love giving that as a cue for chair.

and we're gonna hold it, we're gonna be there in chair. I'm naming it. We're letting it be an experience. The long hold is nice because you're like, this is what it is. It's also what people are familiar with in classes. So for me, I'm funkin' it up a little bit and saying like, okay, we're gonna go to flow practice and we're gonna talk about breath and where does breath land on things? So this conversation requires me talking about the post-practice. Post-practice.

We are inhaling and exhaling on every posture. And if we zoom back a little bit and say, vinyasa is stemming from ashtanga. Ashtanga, you're holding postures for five breaths, like five cycles. So it makes sense that when we go to vinyasa and depending on where you've practiced, who you've practiced with, who your teachers have been, that you're holding postures for multiple breaths. And

and calling it flow. And that is a version of flow. Like that's like a slow flow, call it slow power, right? Like slow power doesn't mean like we're moving very fast, but you're like holding postures, one posture to the next is making sense, right? So we're doing that and we're faster than Ashtanga, but we're still trying to nail the shape.

There's still a post-practice element of it where you're like, I know what the shape of warrior two looks like. I know what it looks like in my body, not my neighbor's body, but in my body and what my body needs today for warrior two. Is it a deep warrior two, deep front bend knee, or is it kind of a less bent front knee? Are my arms out to the side or my arms on my hips today, right? Or, the teacher has this in eagle arms today in warrior two. Okay, cool. So you're having this experience of the shape, but now you need

Bonnie Weeks (she/her) (18:28.088)
to move it up with breath, if you're gonna find a flow practice. Again, slow flow versus breath pace flow. These are different things to me. A slow flow is where you have multiple breaths. So if I were to stop and warrior to, I'm inhaling and I'm exhaling. That's not a flow practice personally. Do I enjoy a practice like that? Yes. It's just not a flow breath pace practice.

because we're not just learning on our own breath and then going somewhere else. So this kind of loops us back and says, well, why is it important to teach it so many times? Well, you got to teach people where they're going first. So we are going to have that slow post-practice beginning of the class. I zero cue breath, the first and second passes. No breath at all in the postures. So this conversation of where does a breath land on a chair? I don't even care. When we land in chair, those first two times,

It is whatever breath it is that you land on because you land on it and then we're sitting there and you're inhaling and exhaling both. And can I give a breath cue in there if I want? Yeah, sure. Inhale, lift up through the crown of your head. Yeah. Exhale. Sit down and back even deeper. Totally. I can say that, but I'm not worried about it and actually removing the breath gives your students one less thing to have to focus on because

you're trying to teach them a pose and give them an opportunity to feel it. And breath can be part of the experience, but it might be more things than they can pay attention to and more things they need to pay attention to. This is layering on the learning experience. we give, if you are given so much information about a single topic,

And you're like, okay, here you go. Ready, set, go. And you're like, wait a second. I just learned like this and I learned this and I learned this and I learned this and I learned this and I learned this. Which thing is most important to do first? It's really hard to decide that as a student. And if you have a lot of experience, then that can lead into something else. So when you arrive in the pose, you can let people stay there. You can cue some breaths. Try not cueing some breaths even.

Bonnie Weeks (she/her) (20:47.064)
so that it gives you less words to even say, let them experience it. You can have silence where you don't say anything. You give them some cues, you have some music playing, you let them stay. And then you cue the transition to move to the next posture. You do that slow and then you go a little bit faster the second time. Maybe don't give as many cues. They've already heard it twice, once on each side. And then.

The third time, so if you're interested in really exploring breath pace and does breath land on a chair on an inhale or exhale, right? I will do both. It depends on where it is coming from. Meaning the sequence, my sequence when I go to a peak flow class, when I'm sequencing a peak flow class, that means that I'm getting us into a flow circle. That means if I have chair in my flow, let's say I have chair.

And then I go to half moon pose. And then I go to a low lunge, a twisted low lunge. Okay. Let's put those three poses in order. That's three postures in a row. have chair, half moon pose, and then lunge twist. That's my bottom knee down, hip square to the front of the mat. Okay. That's three postures. Let's say I'm going to add another five postures onto that. And after that fifth posture,

So I have those three plus another five. I'm gonna land in chair at the back of the mat. I'm sorry, up at the top of the mat. So I'm back in pose one again. And then pose two, I'm in half moon, but on the other side. And then twisted low lunge again. And there's my three poses. I have the other five and then I land in chair again at the top. I'm not interested in doing a chaturanga up dog, down dog in between. It's just other postures that lead me back to chair at the top. I'm gonna move up and down side to side.

twisting and forward and back. Like I can get all the way down to my belly in this flow, because a peak flow to me is just all the body positions. It's all the planes of movement. It's alternating the bend. It is like finding ways to move the body in all the ways it's possible. That means a child's pose can be in this. A handstand and a child's pose can both be in the peak flow. You're gonna have like warrior two triangle and a pistol squat, right?

Bonnie Weeks (she/her) (23:10.798)
you could have a supine twist laying on your back in a peak flow. So you literally can have all the things. I give you some framework and flow school to kind of start figuring out what that might even mean. So a peak flow practice is just all of these things. So when I am going to chair pose, it depends on what I have sequenced around it. And if you've been sequencing for a while, you might understand this, right? If you're in a forward fold, there are some postures to me that have breasts

like that feel definitely like a certain thing. A forward fold feels like an exhale to me. However, a standing splits will be an inhale or an exhale to me. You're lifting your leg up. Oftentimes things when they lift up are an inhale. So that also makes sense to me, but you're also folding your top body forward. So that one can be both to me. It depends on where I was before.

So if I'm going to forward fold and I lift up to chair, forward fold is an exhale and then inhale to chair. So that would be a way to inhale and chair. Exhale, stand up, single leg Tadasana. Bring your hands to your heart at the same time. So your hands are up in chair for your inhale. They draw your hands to your heart for Tadasana as you lift one knee up. So there we have exhale, forward fold, inhale, chair, exhale, single leg Tadasana with your hands at your heart.

So this would be a case where a chair is an inhale. And I often use chair as an inhale. So that's one way. And then we also can play with our arms in chair. Let's take a reverse warrior two. So you're gonna have to know some poses as I'm saying them here. If I were to take a reverse warrior two, your legs, you're like have a wide stance. And if I was gonna step up to chair with reverse warrior two, sometimes people call it a

peaceful warrior or something where anyway, it's a reverse warrior. Your arms are reaching up and back. Step your back foot to the top of the mat in chair, but instead of leaving your arms up, they've already bent up in this reverse warrior, circle them back so they reach back along your sides. Your fingers are reaching back towards the back of the mat. So you're kind of leaned over a little bit and you're reaching your hands back. That is still chair. Your arms are in a different position and that lends itself well to an exhale. So if you have an inhale and a reverse warrior,

Bonnie Weeks (she/her) (25:39.128)
and then an exhale into a chair. That can work. So it depends on what postures are around it. And when you create a sequence then, it depends on what postures in your flow, you really want to be certain breaths. So sometimes in my flow, I'm like, okay, I really want my skandhasana to be an exhale. Then the things around it, there has to be an inhale before it and an inhale after it.

And if one of those postures is usually not an inhale, then I'm to have to own that because if I change that other posture or if I sit and scan Dasana for an exhale and an inhale and then go exhale to another posture, the odds of me doing that in class are so low because if everything else is forward fold exhale, inhale to chair, exhale, single leg to Dasana, the top of the mat, inhale, half moon pose.

Right? So if I am going like one posture per breath and transition, sometimes there are tricky transitions that need breaths. And if you miss the breath, it feels like we move really fast. And there's some art to that of like, when does it make sense for a transition breath? And it's a lot about how big of a movement you're making, how strong the people are or aware of their bodies or mobile or flexible they are in your class and your arm movement.

Sometimes the arm movement, the legs aren't moving, but your arms, like I think of eagle pose. If you were to land in warrior two, it depends on where you're coming from. And if you were gonna do eagle arms and warrior two, that might be more than one breath. Or if you take your hands behind your back, let's say you come to a star pose, right? Star pose with your hands up, exhale, bring your hands behind your back, interlace your fingers. Inhale, push your knuckles down to lift your chest up.

then exhale, forward fold. Because you need breath for that bind of your hands and then to push your hands down and your chest up. You can't do that as like an inhale star with your hands up, exhale, push your knuckles down, lift your chest up. You can't interlace your fingers and then find the push down and lift up that fast. So knowing when or experimenting with the breath of when to add breath on a transition in a breath pace sequence is gonna be really valuable.

Bonnie Weeks (she/her) (28:07.096)
So poses doesn't matter to me. There can be inhales and exhales on postures. And a warrior two is an inhale or exhale. It depends on what came before it, right? Skandhasana, I've actually done an inhale on a Skandhasana. You can play with Skandhasana. Your back heel can stay grounded. You can stay more lifted rather than dropping your ass low. You don't have to just bring your hands to your heart. They can be sweeping out to the side like a T sweeping backwards or maybe bowing forward. I call that this version of like, can I have this dance? If you're a Skandhasana but you're taking your front arm, leaning it down towards your front leg.

And like, think of olden times, like somebody bowing and saying, can I have this dance? Then it's like that kind of vibe. So the shape of your upper body in some leg postures that might be traditionally like thought of as exhales, like scan dasana, I think of as a traditional exhale, sometimes can be an inhale. So how you do it can be that. And sometimes scan dasana is just straight up an inhale.

And then I have to own that. And then some people are like, wait a second, that's not what we do. So my question is why? Why isn't it what we do? Because it can be what we do.

Bonnie Weeks (she/her) (29:17.544)
And this doesn't have to be the thing that makes everybody comfortable. And, but it just like feels really important as a, as a conversation, because I think we also get stuck in, in some of our belief systems and I'm an and person. And anybody can come to me and be like, okay, well that doesn't work because of this and this. And I'll be like, okay, great. And tell me more. And what about this?

I think it's really interesting when we don't stop the conversation at a hard stop and continue to ask more questions about it. Like, why do we always do it this way? And that having longer holds is sometimes really helpful for people and sometimes the type of practice that a person really needs. And it was interesting because I, even recently I had somebody tell me that they've been practicing with me, not with me, they've been practicing for over 10 years.

And they said that it was really nice to take class. They took class with me in person here in Portland. Look me up on my website, bonnieweeks.com. You can find the info. And so if you want to come practice with me. So this person came and they said they've been practicing for over 10 years and that they feel like in their life there's a lot of stress and a lot of holding. And then in yoga classes, there's often a lot of holding of postures and that it was so nice to come to a practice where it was like tricky. It felt like

of difficult to set down the holding and trying to stick a pose shape because the pose practice of class you're trying to make a particular shape with your body. But to me and why the breath and I think of the comment of somebody saying why is this even important? Why is this conversation even happening? It's a longer conversation. That's why I'm bringing it here to the podcast. This is a longer conversation because I am interested in the flow practice not just the pose practice. So let's teach poses so people know what

to how to explore their body and the shape of a posture and give them a framework to start to work with, name it, feel it, and then set it down. So this person that came said it was really nice to have that challenge of not having it be long holds and to actually let go how it felt new, so it felt a little bit uncomfortable, but then actually felt really good. Because to me, a flow practice is about how things are linked together.

Bonnie Weeks (she/her) (31:41.592)
how chair pose isn't something that is for pressure. It's not something for pain. It's actually something that helps us get from the forward fold to the standing up with a single leg Tadasana in a smooth way. When you're exhale, forward fold, right away to inhale to a chair and then exhale, bring your hands to your heart, lift your left knee to your chest.

Inhale, just a kiss of a half moon pose as you land your back foot down and twist open to a low lunge, drop your right hand down, left hand high to dance your low lunge. It's about each posture being something that helps the flow fall forward. And that's a different practice. And it's not one that's very typical and it's tricky to teach. It's tricky to teach to breath pace.

And you can certainly try it on and and wiggle it in different ways. And you probably suck first because I suck first at the things that I try new. I just posted a video of me singing on the gram, not with my face, but I just put my voice over because I recorded it as a voiceover and I was like, whatever, I'll put this. And I thought I would share it with my girlfriend. I was like, okay, who can I share this with?

and just as like titrate my experience of something new, but something I wanna do and to push my edges of how I can own my voice and what that means. And then I was like, you know what? Fuck it, let's just put on the gram. So I put me singing on the gram. I am not like a train singer. I'm not an excellent singer. My sister is amazing. And I did it. And it's not supposed to be good.

You just had to do it. So coming to flow school, a deep dive into talking about breath pace, the beginning of this new year for things online for flow school. I have some reorg for some flow school online that's happening, which is very exciting. And if you want to come and learn with me in person for my deep dive immersive week where I love it, April 13th through 17th is coming up.

Bonnie Weeks (she/her) (33:51.32)
It's a good time to make plans right now because it is basically January already, which is wild. It's going to be 2026 and then also next November. So you have some space to sign up. You have one payment or 10 payments. So is time, is time. Make the plans, do something different. Cause ultimately my goal with this is to give people this experience where they get out of their heads and their bodies because you cannot think about anything else when you are in flow.

in a way that you have to pay attention differently. And I love that because the world is noisy and there is a deep need for us to build the home inside of ourselves where we can hold ourselves, where we can see ourselves, we acknowledge ourselves, where we give ourselves permission to move, to be, to experience.

change our minds and the experience of dropping into spaces where we can find flow state, where challenge and success meet, help us do that. It helps connect us to a bigger purpose. It helps us remind us of our creativity and our beauty. Truly, I think it reminds us of our beauty and helping facilitate that kind of experience is what I'm interested in. Okay, y'all.

So a bit philosophical, a bit nerdy. I would love to hear from you. If there is a way that you want to continue this conversation talking about breath on which postures and why I am here for it. You know, I'm an and girl. I'm going to, I'm to say and, and, and we're going to like keep expanding the conversation. My job is being expander. So I would love to hear more and your thoughts on this. Any ahas that this brought you?

I'm here for all of it. Thank you for paying attention to the craft, the art of teaching and how you are holding the room and sharing what is possible with the students that are showing up with you. was a gift to be here with you all. Talk soon.