Namaste,
Aloha,
Welcome everybody.
Thank you so much for taking the time today to integrate this day,
Start this day or finalize this day with 20 minutes of a unique practice which is 5-10-5.
I've channeled this practice throughout my journey to bring a small squint of what a longer practice can feel and utilize your breath.
Movement and most important the relaxation response to make your day even better to enhance your day to enhance the way you talk to enhance the way you move to enhance the way you show up for yourself so let us begin we're gonna go ahead and start in a comfortable seated posture you can simply just lean and lift lean and lift if you sit it on a bolster that might be good could be a cushion and a pillow or also the ground usually the hips if they're a little higher than the knees it's a lot better for your lower back for the lumbar spine Now go ahead and the first thing that we're going to do is roll the shoulders up and back,
Up and back,
Lengthen the spine,
Tag the chin back of the neck is flat,
Crown of the head towards the sky and we're simply going to go ahead and bring the palms facing up.
Alright,
You can have a mudra of your choice,
There is going to be another video explaining you what mudra is.
However,
If you want to bring in the energy of the air and the fire which is going to bring it all together and utilize these two energies,
Peace.
Go ahead and bring your index to fingers and you'll just take a nice deep breath in and let it out through the mouth.
Release,
Soften,
The forehead soften,
The jaw soften.
A face?
And we'll just start beginning by taking another deep breath in through the nose.
Feel it into your belly,
Up your lungs,
Up your ground,
And exhale it out.
And exhale all the air out.
Keep on exhaling.
Exhale until your body is empty.
Squeeze the belly out and take another breath.
Into the belly,
In towards the heart,
All the way up,
A little more,
Hold the breath,
And exhale it out through the mouth.
And we slowly and gently are letting go of anything that is in the way of our present of this moment.
Connecting with the breath again.
Exhaling,
Exhaling,
Exhaling.
All of the air out.
Inhale,
Belly.
Inhale,
Heart.
Open lungs.
Fold the braid up.
And accelerate it out.
You exhale a soft gentle breath out and exhale you're gonna hold the breath out squeezing the belly once it's out and we're gonna hold And inhale again.
Feel up the lungs.
Feel the upper body.
Hold.
And exhale,
Let it out through the mouth.
And keep on riding that wave,
Exhaling through the mouth as you empty the belly Hold empty for 2 seconds.
Inhale for 4 seconds.
Hold full for 2 seconds.
And exhale,
Let it out through the mouth for 4 seconds.
Empty the belly,
Hold for 2 seconds.
Inhale.
Hold true.
Ended it all.
So this technique is called box breathing and what we're doing is we're allowing the mind to settle within a structurized rhythm of breathing circulating the energy from the bottom of the spine all the way up to the crown so as you take another deep breath in lengthen,
Breathe in and out through the mouth Once you're there,
Just gently.
.
.
Relax your hands,
Palms down on top of your knees.
Inhale,
Shoulders go up above your head.
Shoulders go up all the way closer towards your ears and exhale it out through the mouth and you're gonna drop the shoulders okay for women that are in their menstrual cycle or are pregnant just take deep breaths stay with the deep breathing so we'll just do this for Really soft theme.
Taking another inhale and exhaling it out.
So inhale,
Shoulders to ears,
Exhale,
Through the mouth.
Focus on the inhale and release on the exhale.
Now you can close your eyes,
Slowly gaze towards your third eye.
You Inhale,
Inhale,
Inhale.
Shoulders up to the ears.
And accelerate it up to the mountain.
Just in the shoulders,
Shake it out.
Here we go in the next inhale go ahead and gently send the legs forward and we're going to move into our movement part of the class this practice go ahead and you're going to send your feet forward and we're gonna go ahead and lean towards the left,
Lift,
Lean towards the right and lift.
Go ahead,
Bring your hands behind you and we're gonna shake.
Shake the feet,
Shake the legs,
Shake,
Shake,
Shake.
Shake,
Shake,
Shake,
Don't break.
And the next one is to tap.
Now tap the shins,
We're gonna tap the knees,
Tap the thighs,
Tap also the feet,
Tap,
Tap,
Tap,
Activating,
Bringing some blood back into your vessel,
Chest,
Left arm,
Right arm and then heart whenever you're ready inhale bring the hands in towards your neck,
Face,
Crown and inhale hands up and from the sky you're going to channel the energy from the sky all the way down towards your crown,
Forehead,
Nose,
Mouth,
Throat,
Heart,
Belly,
Hips and knees all right very simply and gently go ahead and lean back make sure that you're nice and comfortable and bend the knees bend both knees okay so gonna bring the heels closer towards your seat bones and then simply roll the shoulders back and send the chest forward inhale chin up Open.
And exhale curve the spine down bring the chest in and squeeze your belly Inhale one more time,
Open.
And exhale,
Chin to chest,
And squeeze,
Squeeze your belly,
Tuck the chin.
There we go,
Inhale,
One more time,
Open.
And this time,
If you can,
That's option one,
You can stay there,
Option two,
Bring your hands right below your knees.
Inhale,
Open.
And exhale,
Chin to chest,
Curve down,
Gaze down.
One more time,
Inhale,
Open.
Wide,
And exhale,
Chin to chest,
Curve down,
Gaze down.
Beautiful,
One more time,
Inhale,
Chin up.
Open and exhale,
Chin to chest and exhale.
Now one of the main things that I really like to make an emphasis on all of my practices is if we can match the breath with the movement then we're winning.
Okay the next step is bringing the knees towards the sides,
Bringing the hands right on top of your the upper part of the feet,
And bringing your heels closer towards your seat bones.
You can make a basket with your hands,
All right,
With your fingers,
Bring the hands right underneath the feet,
And just simply inhale and lengthen the spine,
Gaze up,
Chin up,
Open up the neck,
Lean back if you can,
And exhale,
Chin to chest,
Chin down towards the troth,
And gaze down,
Inhale,
Chin up,
Open!
And exhale,
Chin to chest and gaze down.
Beautiful.
Inhale,
Open.
And exhale gently and slowly gaze down and slowly release okay there is a few ways of transitioning of course the main one is the one of your preference depending on how advanced are you but one of the ones that i really like to do is bringing my hands right underneath my thighs and just kind of roll back and forward we call this the holy roller as one of my teachers bring it back and forward and start to roll back and forth back and forward until you come into your nice comfortable seated cross-legged from there down into your all forced or table all right so hands turning the shoulders knees underneath the hips inhale chain up lengthen and slowly can we move in slow and change chest and lower your chain,
Tag detail.
Inhale,
Open.
And exhale,
Let it out.
One more time,
Inhale.
And exhale you curve down the spine the lumbar spine tuck the glutes and bring your shin closer towards your seat bones your belly inhale now imagine you're Separating the tailbone off of the crown and making the longest curve,
The longest arch.
Low back all right exhale bring it closer and very slowly and gently we come into a neutral neutral all right and from here we tack the toes send the hips back and come into your nice I wish you a very happy new year.
All right,
So sending,
Extending,
Lengthening the legs,
Sending the hips open back as much as you can.
And you can gaze in between your feet for a little more of a spinal alignment.
You can walk whenever people refer to walking your dog.
Adho Mukha Svanasana is also referred as downward facing dog because it's what doggies do when they're stretching.
Now gently bend the left knee,
Lengthen the right.
And if you bend the right and lengthen the left,
Then you're doing little walks,
Right?
So we go out and walk our dogs in the morning.
We should do this with ourselves too.
All right,
Go ahead and option one,
Send the chest forward,
Drop your knees.
You can stay here.
Option two,
You can go ahead and come into a nice plank.
And here we're gonna start getting a little more active.
Squeeze the belly,
Squeeze your abs.
Hold,
Take a nice deep breath in.
And slowly and gently bend the elbows and little by little come down into the floor.
Forehead into the mat or the ground.
And coming to your elbows right the elbows palms of the hands are flat on the ground and gently Relax.
Inhale,
Press into the elbows.
The elbows are at the same height as your shoulders,
Right next to your pectorals.
Inhale,
Sweep the chin up.
And exhale gently,
Forehead down.
Inhale up.
Exhale on top so the feet flat on the ground and whenever you're ready option two go ahead and come into your hands this is half cobras inhaling you're gonna only as much as you can lifting gazing up and exhale down if it's in your practice and you want to take it to the next degree all right you're gonna go into a full up dog lower your hands a little bit lower than your pectorals or your chest inhale and squeeze the belly tops of the feet and gaze up lift up the hips You can open up the mouth,
Squeeze and let it out through the mouth.
And exhale,
Send the hips up and back.
We are on our Adho Mukha Svanasana.
And micro bend both knees slowly and gently go ahead and step your left foot forward right foot forward now if there is a little stiffness on the back what we need to do is gently bend the the knees okay and lower lower back lower tailbone lower hips and we can rest even the chest on top of the thighs allow the head to be heavy all right if you can stretch your legs you are most welcome to allow the head to be as heavy as a nice ripe piece of fruit call it avocado call it mango whatever you want just say yes say no all right and say yes say no shake the head out option three you can bring the hands right behind your low back roll the shoulders up and back lengthen and release inhale slowly and gently squeeze your belly all right and from here little by little you're going to start to unfold vertebrae by vertebrae all the way up just gently inhale and slowly sweep the arms up above your head inhale a big gather the energy from your surroundings the earth and the sunshine and exhale gently and slowly Slowly,
With your core active,
Bring your hands down towards your forehead,
Down towards your mouth,
Your throat,
Your heart.
Roll the shoulders up and back.
Inhale through the nose.
And exhale,
Open up the hands into Samasthiti.
And here we are.
Just simply put.
Breathe.
Bring the balance,
So focus on bringing your weight back in towards your heels.
Shoulders up above your hips.
Take a nice deep breath in.
And exhale let it out through the mouth all right now when you're still gazing forward on your mat open up your feet all right a little bit wider than your mat all right and from here what we need to do what we're gonna do just very gently is roll the shoulders bring your hands into the center of our hearts and from here squeeze your belly so see when i'm not squeezing my belly i'm pressing my belly in all right and i'm gonna curve the i'm gonna tuck the tail out all right and slowly and gently i'm gonna send the hips back very little by little sending the hips back one at a time and lower and lower and lower and lower,
Until my elbows meet the ground.
Knees otherwise okay you can stay up if you can go all the way down go ahead and come all the way into your Open.
Nice lower squat this is called malasana alright whenever you're ready inhale gaze forward stay there and then open your hands and we're gonna fly high like the condor or the eagle gliding through the air and making nice moves you can gaze right you can gaze left and then slowly and gently we're preparing to come into a nice relaxation part of the practice send the legs forward and with the help of your elbows you're gonna come down lower into your nice comfortable gentle laying down pose open up the arms towards the sides The hands are wider than your feet.
Inhale through the nose.
And accent through them all.
Ahhh.
.
.
Release any tension from.
.
.
Anywhere in your body.
Release.
Any tension in the face,
Forehead,
The jaw.
Take another deep breath in.
.
.
And this time I invite you to just completely surrender and let go,
Inhale a little more You're gonna inhale into the upper lungs as much as you can.
A little more and you're gonna squeeze your perineum the perineum is the space in between your sexual organ and your rectum squeeze that shine the energy from the perineum all the way towards the back the upper part of the crown through the back of the spine And whenever you ready,
Completely let go and release with a sigh.
And we are on our Sabbath.
Gentle.
Present.
I'm feeling fulfilled.
With the knowing that we've dedicated the last.
20 minutes.
To our bodies.
To this temple,
This vessel that is going to carry us forth for the rest of our lives.
Bringing awareness into the lower back release the muscles from the glutes,
The thighs,
The calves,
The shins Soften the tops of your feet,
Tops of your knees,
Tops of your hips.
Release your belly,
Soften the back of your heart.
Release your heart.
Open.
Open your shoulders.
Open your arms.
Release any tension from your forearms,
Your biceps,
Your triceps.
Inhale through the nose.
The next video.
And relax.
Relax into the vast ocean of peace.
An ever-flowing beauty that surrounds you and is all around you.
And it's here for you.
All over you.
Relax.
And from here just gently go ahead and slowly and gently you can If you opt to stay here for as much as you want,
It's fine.
Or you can think slowly tickle the tips of your fingers your toes you can nicely the tickle rotate your ankles rotate wrists and slowly turn over towards your left side And make a nice pillow with your arms.
Just gently.
There is no rush.
The most important part of the practice,
Of any yoga practice,
Is how we come out of the yoga.
Practice.
Are we allowing our trigger response for autopilot to come back in and kick in and just scarily come up or are we just riding that wave of peace and ease come back and slowly for Gen 3.
Come into a nice comfortable seated posture and we'll close this.
Session with one deep Aum in remembrance of all it is,
Pouncing to the centre of your heart.
Take a nice deep breath in.
Let it out through the mouth.
Once again inhale and exhale let it out and then next inhale we'll exhale om seal this practice inhale Oh.
And that your divinity,
That fire within you.
Thank you for showing up today for yourself.
May this day be blessed for you and the people that you get to involve yourself with.
Namaste.
Thank you for watching.
See you in the next practice.
Aloha.
