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The Art of Nine

Intermediate I
Tracey's 'The Art of Nine' is a dedication to the practice of surrendering. It is a powerful flow that repeats, taking you in and out of prostration, nine times. It's a yoga practice that is designed to help you move out of the looping of your thoughts, the automatic patterns of your behavior, with an intent to change them. The deep bow, or prostration, is called Danda Pranam and you can do it anywhere and at any time of the day.
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Comments

Existing Comments

earthcrunchy
earthcrunchy
June 7, 2022
Fivestar Rating:
2
Comment:

if i had known this was going to be like surya namaskaram, I would have chosen another short class. Wasn't interesting to me as I was looking for a bit more variation in movement and poses. But looks like it's well received by many others.

framela
framela
May 4, 2022
Fivestar Rating:
5
Comment:

This is such a wonderful meditative practice. I feel so at peace. I could do this every day...maybe I will. Thank you, Tracey. Namaste.

haysnk1
haysnk1
May 19, 2021
Comment:

Tracy's classes are always exactly what I need, even if I didn't realize it. She is simply wonderful.

PeacefulRN
PeacefulRN
May 7, 2021
Comment:

5/7/21. Nice way to flow from the bed into the morning. I added some cat/cow movements and a couple of hip openers at the end and my body and mind feel relaxed and ready to move into the day. Thanks for the peaceful guidance, Tracey!

yogiAndermoser
yogiAndermoser
January 26, 2021
Comment:

Beautiful class. - just everything - flow, words, setting. Love the geese drifting by and the perfect stillness of the ocean at the end. Could not have been better choreographed!

Yadda
Yadda
September 9, 2020
Comment:

I absolutely love this class. I reckon it should come up in the stress/anxiety search field, as it’s my go to when I’m feeling wound up with anxiety. The rhythm and space in the prostration clears my mind and I come away feeling so calm and like I have space to breath again. Thank you for making this practice Tracey.

Tracey Noseworthy
Tracey Noseworthy
September 10, 2020
Comment:

I think you might be right. I'll reach out to our 'behind the scenes' crew and see if I can add that in. Thank you for your idea, and I'm so happy you found calm, and quiet and an ability to take deep breaths again. Keep flowing!

judegreb
judegreb
August 30, 2020
Comment:

Not what I expected but enjoyed it very much, thank you

TTucker
TTucker
June 23, 2020
Comment:

Incredible. I so needed this! Absolutely perfect for clearing the mind.

mexitalian
mexitalian
July 21, 2019
Comment:

A new favourite, such an excellent compliment to my morning seated meditation.
Didn't realise how much of a difference postration would make to my inner feeling.
Wonderful moving meditation, thank you Tracey. Namaste.

sng4ever
sng4ever
May 5, 2019
Comment:

I could play this over and overagain.
Clearsmy mind.

Manjusri
Manjusri
February 21, 2019
Comment:

I practise this one regularly, sometimes before or after a shorter practice, other times as a break from my desk when my head needs emptying and my body needs some rhythm and stretch. It's a gem. ( This morning I combined with Love, Love, Love flow...gorgeous). Thank you so much.

montessorimum
montessorimum
August 21, 2020
Comment:

Grateful for you and your style of teaching, Tracey!
And thank you @manjusri for suggesting this in combination with Love, Love, Love ... so self-affirming and paired with supplication, it truly is a gem!

Druidcat497
Druidcat497
February 14, 2019
Comment:

I was not in a good place this morning and did not want to continue my day in such a negative space. This short, yet effective, practice helped immensely. I am feeling more grounded and content. Things happen beyond our control but we do not need to allow them to control us. This broke the control and gave it back to me. Thank you, Tracey!

ama1031
ama1031
February 14, 2019
Comment:

The sound of Tracey's voice is so peaceful and safe. I have done this practice a few time and simply adore the peacefulness of it. The flow is perfect. The guidance makes it so you can pretty much do the class with your eyes close, it brings you in, helps to ground and center. I feel like a big giant hug is taking place while doing the practice. Thank you, Tracey, Namaste.

pippalotta
pippalotta
January 30, 2019
Comment:

Spent the first 3 rounds hating this, contemplating switching to another class...and then the magic kicked in. I closed my eyes and did the rest of the routine in darkness, just listening to Tracey's voice and my breath. I now feel strange and relaxed. Very glad I stuck around for the whole thing.

LaGuiri
LaGuiri
December 29, 2018
Comment:

One of my weaknesses practicing yoga is an all-or-nothing mentality. "I'm not going to do a video because the baby will wake up from his nap and if he interrupts me I'll be in a worse mood". These short, energetic videos can't be the basis of a daily practice, but they are a lifesaver when I'm procrastinating. Thanks!

Solacvert
Solacvert
December 4, 2018
Comment:

I have been dealing with a lot of physical pain lately and can only do gentle yoga. This class really does help you focus and get to a place where you forget all of your ailments and just flow with the movement. Wow, unexpected.

hopkins
hopkins
November 20, 2018
Comment:

I am a competitive runner for the last 25 years and have enjoyed lacing up my sneakers and just going for long runs then coming home and unwinding with a yoga session. However, after my mother had passed away in September of this year, at the young age of 69, I found it so hard to even want to do anything physical, including running or yoga. The thought of being alone in my own mind either running or even mediating was scary and depressing. When I found this short video i was so hesitant to try it, as i usually practice anywhere from 20min to 60 min yoga sessions daily. Once I did this session once I found my inner peace again! The repetition and ease of the flow in this practice took my mind to a place where I could just be at peace. Tracey's calm, serene voice makes this short flow so powerful. I now find myself repeating this practice every day for the last month and a half, as part of my self healing . Thank you Tracey for helping me through such a difficult time in my life. I love all of your videos, flows and words of wisdom. Namaste!

Tracey Noseworthy
Tracey Noseworthy
November 21, 2018
Comment:

Hi, thank-you so much for taking the time to share your experience. I'm so sorry to hear about the passing of your mother, I know loss can be paralyzing on many levels for us. Turning back to yoga is the best gift we can give ourselves to re-build the connections with Self. This particular practice of offering 9 rounds of moving mediation has been magical for me as well. It teaches us many things, and gives us significant space to slow down, anchor in and settle into the "being" quality of ourselves. I am so happy you practice it everyday, and find the inner peace that it delivers. Stay in your flow, and maybe one day our paths will cross on a yoga mat.
With love and light, Tracey

Yoga Fan
Yoga Fan
November 10, 2018
Comment:

Only complaint is that 9 wasn't enough! Next time I'll double it up to do 18.

Jenny Claire
Jenny Claire
November 3, 2018
Comment:

I've done this class a few times now - it's been wonderful for a quick reset when working from home, bringing me back into my body and a clear mind in a short space of time. I've also found it a great practice for really focusing on my form. The repetition is really useful both for my busy brain and for really focussing on my engagement through the movements - thanks Tracey, your classes are always a treat!

SMT
SMT
November 2, 2018
Comment:

Wow. This is indeed a powerful meditation Tracey. Simple yet so effective. Thank you so much.

Soucy
Soucy
October 10, 2018
Comment:

A sweet way to start the day. This took me from “out of sorts” to balanced and peaceful.

katielee23
katielee23
October 9, 2018
Comment:

Thank you, Tracey. Love this. Starting the day with a lovely quiet mind.
:-)

shelleyscribble
shelleyscribble
October 9, 2018
Comment:

This was a bit of a revelation. My body really enjoyed the repetitive flow and my mind did indeed go quiet. :)

Gemcrazy
Gemcrazy
October 8, 2018
Comment:

Beautiful release for me in this practice. Although it was my first time for this practice, I noticed about half way through that my eyes had already been closed for a while and remained that way until the end, when I stood peacefully in mountain pose for some extra minutes. Prostration felt so cleansing. Thank you, Tracy. This at the top of my go to list for reentering. Love all your power classes.

Melanie Lichtinger
Melanie Lichtinger
October 6, 2018
Comment:

...exuding from the beautiful setting by the log by the calm ocean...
...and being generated by the simple, calm, and consistent practice with Tracey.