All right,
So we'll do Plavini like we have been two rounds.
Plavini number one,
So we hold,
Right?
And we're about a minute there,
So the hold isn't too bad.
If you got to take a breath,
No worries,
We can take a recovery breath there.
Nadi Shodhana,
So we'll go three rounds like we've been doing.
That feels good and appropriate.
And then what would be next?
So we'll go seven rounds in the heart and that begins our fire breathing process,
Right?
And then from there we will go right into the five count up and down for four full sets,
Right?
So we added one set we haven't,
I don't believe,
Been there yet,
Okay?
So that's kind of cool.
So we're massaging it longer,
Right?
In essence,
We're trying to go deeper,
Right?
So good.
And we'll have a hold at the end of that and we're about two to three minutes in holds depending and then we go into the 21s.
So 21 up and down for three sets,
Right?
So four sets and then three sets.
We'll have a hold and then we'll go into that looping circuit,
Right?
And I'll guide where we are and then soft breathing though,
Just very very gentle,
Right?
And just follow in your mind's eye the loops.
All right,
So let's begin.
We'll check into our seat.
We'll root and ground through our sitz bones and feel the support of the pelvis.
And then elongating the side body all the way up the armpit and all elongating the spine all the way through the crown.
And shoulders just dropping back and down.
The base of the neck growing tall.
And just feeling the resonance of the breath,
Feeling our energy body,
Feeling the essence of who we are right now.
And allowing ourselves to grow into any space that we are willing to grow into.
Allowing our highest good to come into place here.
And preparing for Plavini round one.
So taking a long deep inhale up and down the spine here.
Inhale.
And exhaling back down.
And here we are Plavini round one.
Inhale breath up.
And holding the breath here for Plavini round one.
Jalandhara bandha in place.
So we will have chin lock here.
You're welcome to recovery breath at any time.
And exhale,
Chin up,
Throat open.
Exhale all the way out and down.
Inhale breath back in and up.
Hold on the inhale.
Re-engage chin lock.
A heart is rising up into the chin as the chin drops down.
So mind and heart finding a meeting place here.
Recovery breath anytime you need.
And chin up,
Throat open.
Exhale out and down.
Couple of sweet breaths on your own regard.
And preparing for Nadi Shodhana.
So three rounds with no hold.
So get the hand mudra ready and take an inhale with nothing going on.
And exhale out fully.
And then close up on the right side.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left side.
Exhale right side.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right side.
Exhale left side.
And release the hand mudra and a couple of normal breaths.
Check your nose as you wish.
Sweet breathing your own natural rhythm.
And preparing for fire breathing.
So the Halanamat process starts here.
And we'll go seven rounds into the heart and then we'll go four with the five count into the root right after that.
And then we'll go seven rounds into the heart and then we'll go seven rounds into the heart and then we'll go seven rounds into the heart.
And then we'll go four with the five count into the root right after that.
Okay here we are.
Take an inhale up.
Exhale out and down.
Seven in the heart and begin.
Two more.
A couple normal breath rhythms in the middle.
And preparing for four rounds of five in the root.
Already the energy body is invoked.
The light body is invoked.
Here we are beaming.
So we'll set up this round.
So long deep inhale up and in to begin this.
Exhale breath out and down.
Four rounds in the root and begin.
Moving up to navel.
Up to solar.
Up into the heart.
Up into the throat.
Up into the third eye.
Up into the crown.
And back to crown.
So back down to third eye.
Down into the throat.
Down into the heart.
Down into solar.
Back down to navel.
So and back down into the root.
And fully exhale out all the way.
Exhale all the way.
Exhale all the way.
And hold on this exhale breath.
Holding on the exhale.
And Mula Bandha engaged.
Yudhana Bandha engaged.
Laser beam of white light in the third eye.
We're maintaining a hold on the exhale.
Anytime you need a recovery breath please welcome yourself to it.
Advanced Levening welcomed here.
You are now in the center of your body.
You are now in the center of your body.
You are now in the center of your body.
You are now in the center of your body.
So preparing for transition.
Chin up,
Throw open.
Long deep inhale up and in.
All the way up the spine.
Deep inhale.
Hold on the inhale breath.
And as we engage Mula Bandha.
Navel lock is soft.
Laser beam of white light in the third eye.
Recovery breath as you wish to or advanced Levening here.
We're in a safe place.
We're in a safe hold.
And transitioning.
Chin up,
Throw open.
Exhale.
A couple of relaxed breath rhythms.
Sweet ones in your own timing.
Your own pace.
And preparing for 21 in the root.
Up and then down.
Times three of those.
So another couple of breath rhythms on your own.
Reject your seat.
Reject your posture.
Shoulders down.
Spine long.
Long deep inhale up and in.
Long deep exhale out and down.
21 in the root and begin.
Up to navel.
Up to solar plexus.
Up to heart.
Up into the throat.
Up into the third eye.
Up to crown.
Up into the pink crown.
And back down to third eye.
And back down to throat.
Up to heart.
And back down to solar.
Back down to navel.
And back down to the root.
Up root.
Back up to navel.
Back up to solar.
Back up to the heart.
And up into the throat.
And back up into the third eye.
And up into the crown.
And repeat the crown.
Down to third eye.
And back down into the throat.
And back down into the heart.
Up to solar.
And back down into the navel.
And back down into the root.
And repeat the root,
Going back up.
And back up to navel.
And back up to solar.
And back up to the heart.
And back up into the throat.
And into the third eye.
And back up into the crown.
And repeat crown.
And down to third eye.
And down into the throat.
And down into the throat.
And back down into the heart.
And back down into the navel.
And back up into the navel.
And back up into the navel.
Exhale out,
Exhale everything out.
Full exhale.
And hold on the exhale breath.
And hold on the exhale.
Re-engage Mula Bandha.
Re-engage Yudhana Bandha.
Energy is rising up the body.
Spelvini is welcome here.
Taking a recovery breath anytime you need.
And then exhale,
Hold.
We're holding in a safe space.
And we're well protected here.
And breathing,
Inhaling long,
Slow,
Smooth,
Deep inhale breath.
Hold on that inhale.
Re-engage Mula Bandha.
Lature beam of white light in the third eye.
Energy still lifting up.
Take a recovery breath as you wish,
As you need.
Bring in the affirmations.
And the world.
Let's feel your breathing through your eyes,
Through your quirky breath,
Your strong breath.
And large flow.
And then prepare for the visualization and we're going to inhale through the heart.
Exhale out the back of the heart.
Inhale the back of the root.
Exhale through the front of the root.
Inhale through the front of the heart.
Inhale through the back of the heart.
Exhale through the back of the third eye.
Exhale through the front of the third eye.
Inhale through the front of the heart.
Exhale through the back of the heart.
Exhale through the back of the root.
Exhale through the front of the root.
Inhale to the front of the heart.
Exhale the back of the heart.
Inhale front of the heart,
Inhale back of the root,
Inhale front of the heart,
Exhale back of the heart,
Inhale,
Top of the crown.
Exhale,
Top of the crown.
Inhale,
Through the heart.
Exhale,
Back of the heart.
Inhale,
Below the root,
Causal chakra,
Three feet below.
Inhale,
Causal chakra,
Three feet below you.
Inhale,
Front of the heart.
Exhale,
Back of the heart.
Inhale,
Through the top of the crown.
Exhale,
Top of the crown.
Inhale,
Front of the heart.
Exhale,
Back of the heart.
Inhale,
Causal chakra,
Three feet below you.
Exhale,
Causal chakra.
Inhale,
Through the heart and pause.
And breathe normal,
Natural,
And sweet.
Take a quiet moment.
And then take this opportunity to relax,
Gentle movements in your body,
A sip of water,
And starting to come back in.
So so so so so so so
