Welcome to your 40-day sadhana,
Your spiritual practice that will assist you in growing and expanding your energy field,
Your energy levels,
Your life force,
And your life.
So let's begin,
Starting with cat and cow pose.
Moving to all fours,
Kneeling on the floor,
With your hands directly underneath your shoulders and your knees directly underneath your hips.
And then as you breathe out,
Curving the back upwards and tucking your neck and sacrum gently in towards your belly button.
Take a few breaths there.
And then gently reversing that motion.
So arching your neck gently upwards,
Looking up to the sky,
And also arching your sacrum up to the sky.
Breathing in.
Take a few breaths there.
And then repeating that twice more.
So tucking head and sacrum in towards the belly button.
Really arching the back upwards,
Stretching the spine,
Breathing out as you do this.
And then curving the back the other way.
Chin up,
Sacrum up.
And breathing in.
And once more,
Tucking chin down,
Sacrum down,
And in,
Breathing out.
And then on the breath in,
Lifting the chin,
Looking upwards to the sky,
And raising the sacrum up,
The tailbone up.
And then coming back to the resting position.
Next,
Butterfly.
Sitting on the floor or a hard surface.
Bending the knees and putting the soles of the feet together in front of you.
The feet can be as close to your bottom as you can get them.
And if that's far away,
That's okay.
If you need to put cushions under each of your knees to avoid any pain,
Then feel free to do so.
Then grab your feet to hold them together with your hands.
Cup your hands over your toes.
And then start to wing your butterfly by moving your knees up and down.
In a wing motion,
As if you're flying your butterfly.
And just doing this gently to begin with.
So your knees don't have to move very much to begin with.
And as you feel your body gently easing throughout this 40 days,
You can start to bring your knees higher up and lower down.
And just flap the knees up and down with your feet together,
The soles of your feet together.
Just breathing normally,
Keeping your back as straight as possible,
Not leaning forward and not leaning back too much.
And just continuing that motion for another 30 seconds.
And as your body warms up,
You can start to gently make the movement larger.
And then finishing that movement.
And then finally,
Staying where you are,
Taking your right leg,
Placing the knee in your right armpit,
And then crossing your arms over your leg and cupping your hands together over your leg so that you're cradling the foot,
The ankle,
The shin,
And the knee,
And raising it towards you.
You don't have to force the body.
It can be as far away as it needs to be,
As far away from your chest as it needs to be.
But just cradling it.
And then just start to rock your leg to the right and the left,
To the right and the left,
Nice and slowly and gently,
Rocking your baby as if you're rocking a baby to sleep.
Your left leg is out in front of you,
And just gently rocking that baby.
And then swapping sides,
Taking the other leg,
The left leg,
And cradling the knee into the left arm,
Holding onto that leg,
Stretching both arms over the back of that leg,
Interweaving your fingers together,
And start to gently rock this baby.
Do small movements to begin with,
And then make the movements gradually a little bit bigger.
Don't over-stretch this,
But just nice and gently.
Very good.
And now,
Finishing your physical movement,
And just sitting upright.
You can move to a chair if you wish,
Or you can sit either cross-legged or in lotus position if you know what that is and if you can.
Otherwise,
You can have your legs stretched out in front of you,
Whatever's comfortable.
And now,
Beginning alternate nostril breathing.
So placing the left hand gently in your lap,
Taking the right hand,
And you'll use the thumb on the right hand and the pinky finger to block your nostrils.
So blocking the right nostril with your thumb and exhaling out of the left nostril.
We always start with a cleansing outward breath out of the left nostril.
And breathing in through the left nostril.
Block both nostrils with the thumb and pinky finger and release out of the right nostril.
Breathing out,
Blocking the left nostril as you do so.
Then breathing in through the right nostril,
Keep the left blocked.
Hold at the top,
Block both nostrils and breathe out of the left nostril,
Blocking the right.
Breathing in through the left,
Hold for a moment,
Block both nostrils.
Releasing out of the right,
Blocking the left.
Breathing in through the right,
Block both nostrils,
Release out of the left,
Blocking the right.
Breathing in,
Hold,
Breathing out of the right.
Breathing in through the right,
Hold and block,
Release out of the left.
In through the left,
Hold,
Out through the right.
In through the right,
Hold,
Out through the left.
In through the left,
Hold.
Right.
In.
Left.
In.
Right.
In.
Left.
And just continuing in your own natural rhythm,
Relaxing the body,
Relaxing the chest and the belly.
Just continuing for a few moments.
And then preparing to finish your alternate nostril breathing,
Always finishing with an exhalation out of the left nostril.
Don't rush,
Take your time.
And we'll finish with some OM chanting.
AH,
OO,
MMM.
Breathing in.
AH,
OO.
AH,
OO.
AH,
OO.
AH,
OO.
AH,
OO.
Breathing out,
Intending to release any remaining energy that no longer serves you.
As we say namaste,
Placing your hands in the prayer mudra in front of your heart and offering gratitude for this practice and for this life.
Namaste.
