Alright,
So let's set it up.
So we'll do Plavini and we'll always do Plavini phase one in the beginning.
So we'll just do inhale,
Chin lock hold.
We'll do our two rounds,
Right?
We're pretty nicely there now,
But we'll do two rounds.
We'll do our three rounds of Nadi Shodhana like we've been doing.
We'll get more back into balance now.
We'll catch our breath well with all this and then we'll do our heart chakra warm-up.
Okay,
So we'll do seven of five breaths like we've been doing and then let's go Yeah,
Let's do four rounds of five up and down.
We haven't done that yet together.
Okay,
We've been to three.
We haven't been to four.
Okay,
And then so we'll do four and then we'll do two more.
So then we'll do 21 up and down two times.
Okay.
Okay,
Long deep inhale to enter in.
Long deep exhale out and down.
And one more for Plavini,
So inhale breath.
Plavini round one,
Hold.
Holding on the inhale and chin lock.
And there's no root lock or navel lock here,
Just chin lock.
And you breathe here,
You bring the sternum up to the chin and the chin rest down onto the heart.
And preparing for transition,
So chin open and exhale out fully.
And a long deep inhale up and in.
And hold on the inhale breath.
Re-engage Jalandharabhanda,
The chin lock.
And one more for Plavini,
So inhale breath.
And exhaling out,
Chin open,
Throat open.
And heart chakra for seven rounds to,
Oh,
Nadi Shodhana,
My bad.
So we'll prepare the yin mudra.
And three rounds with no holds for Nadi Shodhana.
So taking inhale without anything happening in the nostril control,
Exhale out fully.
And then close on the right nostril,
Inhale left side.
Switch and exhale right.
Inhale right side.
And switch,
Exhale left.
Inhale left.
And exhale left.
And exhale left.
And exhale left.
Inhale left.
Exhale right.
Inhale right side.
Exhale left.
Last round,
Inhale left.
And exhale left.
And exhale left.
And exhale left.
Last round,
Inhale left.
Exhale right.
Inhale right side.
And exhale left.
And release the yin mudra.
And we'll go into a couple normal breath rhythms.
And already we're feeling a little shift.
So heart chakra for seven rounds and then a hold.
So taking a deep inhale in to prepare for fire breathing.
Exhale out and down all the way.
Hands are ready and begin.
Last round.
Hold on the exhale.
Hold on the exhale breath.
Mula bandha engaged.
Yudhana bandha,
Navel lock also engaged.
Laser beam of white light in the third eye.
If you need a recovery breath you're welcome to that.
If the advanced spelvini is working for you you're welcome to that.
And transitioning,
Breathing,
Inhaling deep.
Hold on the inhale breath.
Hold the inhale.
Re-engage root lock.
Navel is soft.
Chin is floating up.
Third eye focused unless you're choosing somewhere else to be.
Maintaining that calm witness.
Allowing grace and elegance to come into your practice.
Recovery breath as you need.
Again you know pavini.
You're welcome to bring that into your world now.
Preparing for that transition.
And relax your bandhas and breath natural breath rhythms here.
And four rounds in the root.
And then four rounds in the navel and so on all the way up and all the way down.
All right so taking the inhale deep in and up to bring in.
Exhale breath all the way out and down.
Here we go four rounds in the root and begin.
Up to navel.
Up to solar.
Up to heart.
Up to throat.
Up to third eye.
Up to crown.
And repeat crown.
And down to third eye.
Into the throat.
Down to heart.
Down to solar plexus.
Down to navel.
Down into the root.
And everything out on this exhale exhale exhale everything out everything out.
And mula bandha engaged.
Uddiyana bandha navel lock also engaged.
Laser beam of white light in the third eye.
And recovery breath as you feel being in that dance of pushing the threshold versus abiding to the breath.
Laser beam of white light in the third eye.
And recovery breath as you feel being in that dance of pushing the threshold versus abiding to the breath.
You are safe here.
You are held.
You are protected.
Stay in your witness.
Stay in your presence.
And preparing for transition we're going to take a deep inhale.
And we're going to hold on that inhale breath.
Check your alignment.
Check your posture.
Long tall spine.
Re-engage mula bandha the root lock.
Navel is soft.
Bring the focus to the third eye.
This would be that timing for your aspirations to be in the forefront of your mind.
The principle of being state here.
And so going into the inquiry of who do I choose to be.
And allowing divine inspiration to flow through you to provide you with inspired action steps.
To move your desire into the 3D reality.
Recovery breath as you need.
Re-check your posture.
Re-check mula bandha.
Engage.
Lift.
Energy still rising in the body.
And relax and exhale.
Couple of normal breath rhythms here.
Stress free breathing.
No holds.
No dictation.
And we'll prepare for 21 rounds in the root.
And then 21 all the way up and then all the way down.
We'll do that two times fully.
And then taking the deep inhale in and up.
Deep exhale all the way out and down.
21 in the root.
The 21st is the push.
So begin.
Up to navel.
Solar plexus.
Heart.
Up to the throat.
Into the third eye.
Up to crown.
And repeat crown.
Down to third eye.
Down to the throat.
Down to heart.
Down to solar.
Into the navel.
Down to the root.
Repeat root.
Up to navel.
You guys got this.
Up to solar plexus.
Up to heart.
Into the throat.
Up into the third eye.
Up to the crown.
Back down to third eye.
Down to the throat.
Back down to heart.
Almost there.
Solar plexus.
Down to the navel.
Into the root.
Let everything out.
Fully exhale.
Check your alignment.
Feel the resonance.
Feel the integration of all the five layers of being.
Pull up on the mula bandha.
Energy rising up with action.
Navel lock in and up as well.
Supporting the rise of the mula bandha.
Laser beam of white light in the third eye.
Stay in your presence.
Stay in your witness.
Recovery.
Breathe as you need to.
Stay in that dance of that threshold.
Flavini phase two could be an option for you here as well.
Relax into the calm.
Relax into the void.
Relax into the calm.
Re-engage with the bandha.
Preparing for transition.
Inhale breath in long,
Slow,
Smooth,
Deep upward.
Bring that breath right up the spine.
Hold on the deep inhale.
Reset your seat.
Re-check your posture.
Re-integrate mula bandha.
Navel lock is soft.
Laser beam of white light in the third eye.
We're holding on the inhale.
In this essence,
The vibration.
Exhale.
Maintain your witness on this inhale.
Re-engage with the bandha.
Exhale.
And transitioning and softening the body,
The bandhas and exhale and relax.
A moment of stillness,
A moment of quiet,
But allow yourself to breathe comfortably and to relax into your own breathing cycle.
Exhale.
And then taking the next couple of moments to come back.
And then,
Just a moment of quietness.
Waking conscious state now.
So,
Bringing your physical form into play and touching yourself and feeling your body and grabbing your hands,
Touching your face.
Whatever that is for you.
Good time to check your nose and maybe take a little water in.
Microassessments,
You know,
Sometimes you just want to be here and that's okay and not have to do anything.
Don't be afraid.
You You You You You You
