Release your hands gently down onto your knees.
Just take a moment to feel.
Coming into spinal rotation.
So place your palms face down onto your knees.
And then drop your right shoulder towards your right knee.
We'll move the chest between the knees and then start to circle all the way around.
We'll take the breath with it too.
So inhale as you come forward.
And exhale as you go back.
This kriya stimulates energy in the root chakra,
So awakening our kundalini.
It's also great for helping with digestion.
And it allows us to slip into a more meditative state.
And change direction of your circles.
It helps if you imagine your torsos like a giant spoon.
And you're stirring a big pot of soup below you.
Sit up nice and tall,
Take a really deep inhale.
And at the top of the inhale,
Hold your breath.
Engage your root lock.
Keep your gaze to the space in between your eyebrows.
And gently.
Exhale through the nose.
Back to your natural breathing.
Palms face up on your knees.
Notice the quality of your energy.
Blink your eyes open coming into spinal flex.
So place your hands onto your shins in easy pose with one leg in front of the other.
And we'll inhale,
Chest comes forward,
Arch your spine.
Exhale,
Round your spine.
Inhale,
Forward.
Exhale,
Back to center.
And keep your chin parallel to the ground here,
Soft face but powerful movement and powerful breath.
This movement helps to purify our sacral chakra,
Which is the chakra that's linked to emotions,
Creativity and sensuality as well as passion.
Last one.
Take a deep inhale.
Hold the breath,
Engage your root lock,
Mula bandha.
Take your gaze to the space between your eyebrows.
And very slowly exhale through your nose.
Come back to your natural breathing.
Keep the eyes closed,
Just feel.
When you're ready,
Open your eyes.
We're going to come into the ever-powerful breath of fire to work with our solar plexus chakra.
Place one hand just a few inches above your belly,
Your belly button,
This is where it's located.
This breath involves pumping our stomach by contracting it in order to force an exhale out the nose,
And then the inhale will come naturally.
It's quite a quick breath,
So begin by sweeping your arms up above your head.
Interlace your fingers and have your pointer fingers up to the sky.
Close your eyes.
And begin Breath of Fire.
This works on our lung health,
So improving our lung capacity,
Helping to eliminate toxins.
It's also good for our personal power and our own inner strength.
So when it gets hard,
Just begin to power through,
Push through,
You've got this.
Last 10 seconds really go for it here.
And deep inhale.
Hold the breath.
Root lock.
Squeeze your spine.
Eyes closed,
Focus on your third eye.
Reach your fingers towards the sky.
Keep holding.
And release,
Slow exhale.
And gently sweep your hands down either side of your body,
Come back to your natural breath.
Keep the eyes closed and just take a moment to really surrender.
Blink your eyes open.
We're coming into a really lovely heart opening kriya.
So extend your right leg out in front of you and place your left foot onto your right thigh.
Grab hold of your right big toe with your peace fingers.
And press your thumb into the toenail.
Inhale,
Left arm comes out behind you,
Reach,
Look towards your left fingers.
And exhale,
Hand comes forward,
Forward fold.
So inhale,
Reach,
Look back.
And exhale fold.
Close your eyes.
And find your own rhythm with this one so you can go as fast or as slow as you like.
Just begin to focus on the centre of your chest,
The emotional heart space.
You can imagine it's beaming a brilliant emerald green light.
And squeeze your right big toe with your thumb just a little harder.
Here is a reflex point which stimulates our pituitary gland.
Which is responsible for overseeing many of our most important functions in the body.
Just a few more hits.
Last one here and reach your hand behind you,
Hold the breath.
Root lot.
Eyes closed.
Focus on your heart centre,
Imagine beaming out this light.
Super strong and radiant.
Keep holding.
Will come straight into the other side.
So extend your left leg out.
Place your right foot onto the left thigh.
Grab hold of your left big toe with your peace fingers.
You now reach the right hand behind you.
Exhale forward fold.
Squeeze the pigtail.
Powerful breaths,
Eyes closed.
Last one in.
Inhale,
Reach your arm behind you,
Hold the breath.
Good luck.
Eyes closed.
You Blink your eyes open,
Come back to a cross-legged position.
Rest your hands on your knees,
Coming into some lovely neck rolls.
Make yourself tall,
Shoulders relaxed.
Just drop your chin down towards your chest.
From here.
Left ear towards your left shoulder.
And then begin to roll the neck all the way around.
Big circle.
Close your eyes.
Really start to enjoy the movement.
So neck rolls are lovely for releasing tension in the neck area.
They also work on the throat chakra,
So it's our ability to communicate,
To voice our needs,
To speak up.
And whenever your chin next comes to your chest,
Take a pause.
And then change direction.
Last one here.
And then head comes back up,
Nice neutral spine.
Eyes closed.
Meditate.
Coming into a gentle nourishing child's pose.
To bring your forehead down to the ground.
Knees touch,
Big toes close.
And hands can drape either side of the body.
And just allow the shoulders to melt down towards the ground.
Let everything soften and relax,
Nothing to hold onto here.
Our breath is going to be long.
Smooth and deep.
And your focus will be in between the eyebrows and the third eye centre.
Imagining a beautiful violet light here.
Deep breath in.
Full breath out.
And gently lift your head,
Help yourself up to earth.
Cross legged position.
Easy pose again,
So one leg in front of the other.
Coming into Ego Eradicator,
Our final Kriya.
So lift your hands above your head,
Straight arms.
And the fingers are going to be closed in the finger pads but the thumbs are pointing up.
The arms are about 60 degrees.
Important angles.
And from here we're going to start the breath of fire again.
So,
Deep inhale.
Breathing through the nose,
Pumping the breath out.
This kriya helps us to push through any blocks or barriers we may be experiencing.
It's also purifying for the blood and it helps to strengthen our magnetic field around us.
To really go for this one,
It's the last few moments here.
Strong breath.
Your stomach is like a piranha pump.
Pushing this life force energy.
To every inch of your body.
The moment of victory.
Inhale,
Take a deep breath.
Hold the breath,
Bring your thumbs to touch and open up the fingers so they're towards the sky.
Reach through your fingertips and keep holding it.
Eyes close.
Slowly exhale through your nose.
Sweep your hands down either side of your body.
Creating a bubble of protection.
Smoothing out any energy around you.
Palms come down onto the knee.
Take a few breaths here.
Then we'll make our way into Shavasana.
And lie down on your back.
Nice space between your feet and allow the feet to flop out to the sides.
Arms are facing towards the sky.
Notice the new sensations in your body.
Notice what you've stirred up,
What you've released.
And just become incredibly heavy.
Letting go of the need to control the breath.
Or the body.
Ciao start to bring some movement back into your fingers and toes.
Maybe twitch your nose.
Rock your head side to side,
Massage out the back of the head.
Inhale,
Reach your arms up above your head,
Interlace your fingers,
Flip your grip,
Point the toes,
Nice long stretch.
And maybe you want to yawn here.
And then slowly roll over onto your right hand side.
And come make your way to a seated position.
Keep your eyes closed and bring your palms onto your heart centre.
And just notice the transformation.
The difference in your energy from when you started this class.
And just thank yourself for showing up,
For committing,
And for practicing perhaps something new.
If you feel like it,
Bring a gentle smile to the face.
Blink your eyes open.
Bring your hands into breath.
Thank you so much for practicing today.
Please share this practice with anyone who you think could benefit from it.
Sat mam.
