Samana Vayu ― Moon Yoga Practice

Samana Vayu 75-minute long class offers a toolset for enhancing our energy processing capabilities. Intention: to live a balanced and harmonious life. This practice helps to digest all sorts of experiences, situations, people, and ultimately ― all types of energy we face up with. Samana Vayu is like a power station right within us that collects energy absorbed through breath, food, sensory perception, and mental impressions, and processes it all to empower all aspects of our lives.

Transcript

Namaste yogis and yoginis.

Max is here today and I would like to share the wisdom of yoga with you.

And why I want to do it is because I believe you all want to live a balanced and harmonious life.

And I started living balanced and harmonious life myself when I started working on myself using a very specific tool set that is called yoga.

And that's exactly the reason why I'm sharing what I've learned with you so you could have that fantastic tool for yourself too and maybe you could share it with someone else out there as well.

Well yeah,

It actually helped me big time to practice what we will do today and I do hope that it's going to help you as well to digest all sorts of experiences,

All sorts of situations,

People and ultimately all types of energy that we process.

I like to think of it as a power station right within us that collects energy absorbed through breath,

Food,

Sensory perception,

Mental impressions and processes it all to empower all aspects of our life.

Yeah,

Our life needs power and where do we draw it from?

From breath and food and all other things and while we are working on the processing we might need some extra help out there to get through it.

So our intention today is to enhance our energy processing capabilities for the sake of living a balanced and harmonious life.

And we will use three parts practice for it,

Three parts moon practice and part number one is asana posture,

Number two is pranayama,

Breath and number three is meditation.

We will be focusing on our breath throughout the practice because breath in yogic tradition is known to be the bridge between your body and the mind and we will work with various breath ratios during the practice focusing on longer exhale because it helps to put our mind into the state of supreme calmness and calm mind is exactly what we need to reach the success in what we do.

Because an easy mind is really unfit for any kind of practice or any kind of path out there.

I would like also to say that you will need a mat obviously and a meditation prop like a pillow or a blanket to sit on comfortably for 20 minutes or so.

So here we go,

Let's get started with the first part of our practice and it's something I do every single morning of my life and it helps me to clear the cloture and stagnant air and it works like a wake up call for my dormant potential hidden in the belly area.

It's called mukha bhastrika and it comes together with uddiyana bandha which is abdominal lock.

We will do it three times and if you are menstruating or pregnant I would say that you shouldn't suck the belly in and up but you are fine to do the forceful exhale.

We will also use the root lock over here,

Mula bandha.

It's located in the perineum right between your anus and genitals and there is a muscle out there that you don't really squeeze but activate gently.

So let's get going.

Take wide stance,

Wider than your hips and put your hands on top of your knees.

Make a solid foundation here.

Then make a deep breathing and exhale forcefully,

Drop forward,

Keep the breath out,

Don't breathe in.

Apply mula bandha,

Root lock,

Raise using your hands and suck the belly in and up.

Then round your spine,

Inhale deeply,

Exhale forcefully,

Forward fold,

Keep the air out,

Don't breathe in.

Mula bandha,

Root lock first,

Then abdominal lock.

Suck the belly in and up fully,

100% in.

No compromises over here.

And when you are ready,

Inhale,

Raise up using your hands and exhale forcefully,

Forward fold,

Root lock first,

Then raise using your hands,

Suck the belly in and up,

Abdominal lock.

Keep it steady for as long as you want and then be a little longer than it feels comfortable.

Then inhale,

Stand up and notice the difference in your belly before Mukha Bastrika and after with Uddiyana Bandha.

There is a difference and this whole tool set that I share with you today is designed to make the energy within you flow freely and easily and now you might feel it in your physical body right after the first exercise,

The first posture that we did together.

Many more to come.

Now turn and if needed face the front part of the mat,

We will continue with basic forward fold,

Uttanasana.

We will walk on our breath as well.

So inhale here,

Raise your hands up and exhale forward fold for the count of 4,

2,

3,

4.

Inhale,

Raise up with a straight back and exhale forward fold for the count of 5,

2,

3,

4,

5.

Inhale,

Raise up and exhale forward fold for the count of 6,

2,

3,

4,

5,

6.

Inhale,

Raise up,

Straight back.

Exhale forward fold for the count of 7,

2,

3,

4,

5,

6,

7.

Inhale,

Raise up.

Exhale for the count of 8,

2,

3,

4,

5,

6,

7,

8.

Stay in the fold.

Now interlace your hands right behind your back and bring your arms up and forward.

Stay in the fold and continue breathing with the rhythm of inhale for 4 and exhale for 8.

So exhale is 2 times longer than the inhale.

Forward fold calms the brain and helps to relieve any residuals of stress,

If any at all.

Focus on your breath once again.

Inhale for 4,

Exhale for 8.

Exhale twice longer than the inhale.

Notice the qualities of breath and make sure your breath is deep,

Silent,

Smooth and uninterrupted.

The in-breath flows into out-breath and the out-breath flows into in-breath without any gaps,

Without any pauses.

It's okay to bend the knees a little bit.

It adds up to the straight line of your back which is the top priority when you forward fold.

It's not a hamstring stretch,

It's a back stretch.

After 10 breaths on the inhale put your hands straight forward and raise all the way up.

Then put your hands down,

Turn to the side of the mat and assimilate the effect of asana.

It's usually really quiet after the long forward fold and it's a great preparation for what's up to come.

Now we'll continue with parivrtta utkatasana which is revolved chair.

Please bring your feet together so they would be touching each other slightly.

Now inhale,

Put your hands together,

Raise them up and exhale,

Sit down into chair.

Then inhale,

Bring your hands to your chest and exhale,

Twist to the right so that your left arm goes above your right knee.

Make sure your knee is on one level,

Not a single one of them,

Jumping in front.

Stay in the fold,

Hold it.

Hold it for 5 breaths.

Five long breaths,

Focusing on each inhale and each exhale where the exhale is two times longer than the inhale.

In for 4,

Out for 8.

And after 5 breaths,

Inhale,

Get back into chair,

Exhale right here,

Hold it and then inhale,

Straighten your legs and rise up.

Exhale slowly.

Take a recovery breath.

And then let's do another side.

Inhale,

Put your hands together,

Raise them up,

Exhale,

Sit down into chair.

Inhale,

Bring your hands to the chest,

Anjali Mudra.

Exhale,

Twist to the left so that your right elbow,

Right arm goes above the left knee.

Your knees are on one line,

Not jumping in front of each other.

And again,

Notice your breath with the inhale for 4 and exhale for 8.

Take 5 smooth long breaths.

That pose might be really provocative and helps to powerfully strengthen the muscles of the arms and the legs and it also stimulates the diaphragm and abdominal area.

After 5 long breaths,

Inhale,

Get back into chair,

Exhale here and inhale,

Raise all the way up,

Lowering down your hands and exhale.

Stay quiet for a moment.

Enjoy the silence,

Silence within you.

We'll continue with Pasarita Padottanasana which is wide-legged standing forward fold.

Take a wide stance at your extended hands distance apart.

Now turn your toes in and prepare for 10 breaths.

Inhale,

Raise your hands up,

Exhale forward fold with a straight back.

Put your hands on the ground,

Inhale,

Halfway lift,

Exhale forward fold even deeper and walk your hands back into one line with your feet.

Elbows facing backwards,

Relax your neck,

Relax your top part of the back of your shoulders and stay in the fold focusing on the inhale for the count of 4 and exhale for the count of 8.

Exhale twice as long as the inhale.

Breath is the key.

That's why ultimate focus throughout the whole practice is on the breath.

Where breath goes,

Their mind follows and where mind goes,

Their energy follows,

Their pride goes.

This long forward fold helps to strengthen and stretch the legs and spine and also tones the abdominal organs preparing us for the twists that are to come with the key pose of the class.

Stay in the fold and stay quiet.

After 10 breaths,

Put your hands on your waist and after exhale on the inhale raise all the way up,

Bring your feet together and enjoy the calming effect of the long forward fold.

Stay quiet.

The F still is the mountain.

May no storm come across your mind in this moment of stillness.

All the quiet you that we cultivate with the help of personal practice is an investment into the solid foundation for the meditation that's coming up later.

Let's continue our asana flow and we will go on with downward facing dog,

Athamukha Svanasana.

Come to the very top of your mat,

Exhale all of your air.

Deep inhale raise your hands up,

Exhale forward fold with a straight back.

You might want to bend knees a little bit.

Put your hands on the ground,

Inhale halfway lift,

Exhale step back into downward dog.

Keep exhale twice as long as the inhale.

Inhale for 4,

Exhale for 8.

Once again you may want to bend your knees a little bit.

There is no need to touch the ground with your heels.

Our attention is all on the spine.

It's got to be straight from the base all the way up to the ground with your relaxed shoulders,

With your relaxed neck.

Make sure there is no arch right in the middle of your spine.

Downward dog strengthens the core and improves energy circulation while providing a delicious full body stretch and preparing the body for the heat that's coming up.

Now please remember that the stretching of hamstrings is not that much important as the straight line of your spine.

Stay here for 10 breaths in a total.

Be quiet.

Notice the sensations raising up in the physical body and vanishing in the quietude of the flow of your breath coming in and out.

Then after your last 10 breaths on the inhale transition into high plank and on the exhale lower down right into your belly.

Extend your toes,

Keep your feet flat on the ground and put your left hand on the right one and then put your forehead right on top of it.

Stay in macarast and crocodile pose keeping your exhale twice as long as your inhale.

You may keep on counting in for 4 out for 8.

Notice how the breath in your abdomen making your whole body raise and fall.

Notice how your physical body depends on the breath and enjoy deep relaxation in the shoulders and in your spine.

We stay here only for 5 breaths using macarast in a crocodile as a nice transition from downward dog into ball pose or dhanurasana.

After 5 breaths reach backwards,

Bend your knees and grab your ankles from the outer side.

Then on the inhale raise up,

Raise your chest,

Raise your legs,

Keep your chin pointed towards your chest,

Activate your glutes to reduce the tension in the lower back and install yourself in the asana for the next 10 breaths.

In for 4,

Out for 8.

We keep the same ratio over here.

Keep the breath in the top and mid parts of the chest without using abdomen too much to avoid any rolling back and forth.

Dhanurasana bow pose helps us to strengthen our backs,

Opens our shoulders and chest,

Stabilizes our legs,

Improves hip flexing function and on top of all that it stimulates digestion and energy flow in your internal organs.

It might be really provocative to keep it for 10 long breaths but you don't have to react to the provocation.

Just focus on the breaths,

Rising and falling.

In for 4,

Out for 8 and be here,

Be still.

After 10 breaths in bow pose on the exhale lower down,

Release your legs,

Release your chest,

Go on the right cheek,

Stay here for one more breath and on the inhale switch over and go to the left cheek.

On the next inhale reach back to balasana child's pose,

Keep your knees wide,

Go down on the exhale,

Extend your arms to the front to keep them by the side and relax your lower back completely.

It's a counter pose for the backbend Dhanurasana and it helps to release any kind of tension that might be sitting there in your lower back.

Relax your breathing technique,

There is no ratio anymore.

Return to natural breath and stay here for 5 breaths in total.

On the next inhale walk your hands in,

Raise up and transition to the seated position right on your knees,

Bajrasana.

Stay here for a couple of breaths,

There is no rush between the asanas,

Take your time.

We are going on with our key asana of this class which is seated twist of heart bajrasana B.

It's a gentle and loving twist that inspires all struggling body awareness.

There are two modifications of this asana depending on your hips and knees flexibility.

So the first one is while keeping your left leg flexed you might want to put your right leg right inside of the left hip,

Otherwise if your body allows you can put your right leg on top of the left hip.

Keep both of the sit bones firmly on the ground and keep your spine straight.

On the exhale with your right hand reach backwards from the right side,

Grab your right foot or your toes and twist to the right.

Inhale,

Straighten your back,

Install yourself firmly in the asana.

Stay here for 20 breaths in total.

There is no need to count in and out,

Just make sure your breath is deep,

Rhythmic,

Silent,

Equal in breath and out breath and smooth,

No jerkiness here.

Avoid any excessive twists in the neck because the twisting action happens in the abdominal area.

You might want to use your hands to pull your upper torso deeper into the twist,

Though without any over twisting over here because the most important principle that we follow in any asana is safety first.

If you have any injuries in lower back knee,

Especially attentive to the signals your body might be sending you when you are staying in the twist longer.

Sit twists like paratvajasana help to improve postural and body awareness and can also help to stimulate proper digestion by facilitating movement through the digestive tract.

Paratvajasana twists transcends your core and particularly the muscles supporting your spine.

The seated twist also stretches around your shoulders,

Your back muscles,

Front of your thighs,

Glutes and ankles.

Once you find yourself firmly installed in the seated twist,

There is nothing else to do but to watch your breath coming in and out.

Good.

Breaths or so.

At the end of the next exhale,

Turn your head forward and on the inhale untwist.

Put your hands on your knees or on your thighs and stay here for a couple of breaths.

Notice if there is any difference in the left and right sides of your body.

Notice how the mind leans towards meditative state,

State of supreme quietude.

This is exactly the effect we are looking for when we do long abdominal twists.

Now let's continue with left side twist.

What is to happen,

Switch over your legs.

The right leg is bent facing backwards.

The left leg goes into the right hip while staying on the ground or over the right hip.

The hip flexibility allows that.

Keeps both of your sit bones firmly on the ground and keep your spine straight.

On the next exhale reach from the left side with your left hand and wrap the right foot in any way comfortable.

Use the pulling force of your hands to twist deeper in the abdomen,

Not in the neck,

Avoiding any over twist over here.

Watch your breath coming in and out.

Stay still and quiet for the next 20 breaths or so.

Just be here.

Just be now.

And eventually after the next exhale turn your head to the front on the inhale and twist.

Put your hands on your knees.

Stay here for a moment.

Notice the balance that you have achieved on the right and left side of your physical body.

As well notice how your brannic body,

Your energetic body is balanced by now.

How your mind has tuned into the meditative state and capability with the help of a tool set that was designed to help us live a balanced and harmonious life.

And this tool set called Yoga can help you and everyone out there to achieve any most ambitious goal you might ever thought about.

The mind might be leaning towards meditation at this point but we still have some oscillant to do before we proceed to more inner work.

So we will continue with Pachamuttanasana,

Forward fold.

Re-extend your legs.

Put your hands on your knees,

On your sides,

Or by your sides.

Exhale all over your ear.

And on the next inhale raise your hands up.

On the exhale forward fold and fold down.

Grab your ankles or your toes.

Inhale,

Halfway lift.

Exhale,

Forward fold,

Keeping your back as straight as possible.

Don't let your head fold down.

And relax your shoulders and maybe even pull them down a little bit without trying to extend through the shoulders.

Keep your breath deep,

Silent,

Smooth,

Uninterrupted or gapless without any pause between the in-breath and out-breath.

And keep it equal,

For the in-breath is equal by length to your out-breath.

Stay here for 10 breaths in total.

Thank you.

Inhale.

On the next inhale extend your arms forward and raise all the way up.

On the exhale release your arms by your sides.

Put them on your knees,

On your legs and stay here for a couple of breaths.

We will finish our asana practice with a simple supine twist,

Subtamatsyam brasana.

Go on your back with your head facing the top of the mat,

Relax all your muscles for a moment,

Extend your legs and arms.

And after the deep exhale on the next inhale draw your knees to your chest and give your knees a proper hug,

Like a deep,

Sincere,

Really tight hug.

Walk left and right a little bit,

Just sway to the sides.

And on the next exhale release your right leg on the ground,

Twist the left side while aiding your left knee to the ground with your right hand.

Extend your left arm to the left and turn your head to the left side as well if it's available,

Otherwise keep it facing upwards.

Make sure both of your shoulder plates are still firmly on the ground and stay here for the next five breaths,

Watching the breath rising and falling in your abdomen area.

And on the next inhale switch over the sides,

Release your left leg on the ground,

Pull the right knee to the chest and on the exhale twist to the right with the left hand aiding the right knee to the ground.

Extend your right hand to the right and look to the right side as well if it's available.

Both shoulders on the ground,

Stay in the twist for the next five breaths in the abdomen.

It might be really tempting to stay here for a little while.

Let's draw both of the knees to the chest and give your knees and legs a real tight hug once again,

Just relax the lower back.

You can bring your head closer to your knees and then relax all of your systems,

All of your muscles completely.

Flip your palms open facing up and stay in Shavasana for the next five minutes or so.

There is nothing more to do,

There is nothing more to think.

There is no ratio for your breath,

It just keeps rising and falling in your abdomen.

Watch your breath filling you up with air,

With light,

With goodness.

Watch your breath leaving your body,

Carrying out all the residues,

All the things you don't need anymore in your life.

Notice how fulfilling each breath in is,

Notice how relaxing each breath out is.

Exhale with your breath for a moment and then eventually relax even your focus on the breath and let go,

Let go,

Let it all go.

Water vlog Although your breath is not quiet your body may run out of CO2.

Wake up every time for the Hell sigh.

Laid out but the Self is just a‑ city all over the world…electrical worship Therefore this myth if your back is established this form goes to work you.

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Reviews

Thank you so much 🎈🌺🎈🌺🎈for the wonderfully practice 🎈I enjoyed everything and got a wonderful connection to myself🗺️have a blessed day 🕉️Namaste