Let's begin.
Go ahead and sit at the edge of your chair.
Bring your hands to your knees and take a deep inhale.
Fill up with that life force energy.
And a deep exhale.
Just feel yourself grounded on your chair and feel your feet touching the earth.
Observe your natural breath.
Place your hands right on your belly And as you breathe,
Breathe all the way down into your belly.
This is where your core is.
Good.
So we're going to do a breathing technique called breath of fire,
Which is equal inhalation and exhalation through your nose.
And let's go ahead and begin.
Now,
If you're on your menstrual cycle or if you're pregnant,
Just do long deep breathing.
You're doing great.
20 more seconds.
Take a deep inhale.
Hold the breath real tight tight tight.
And exhale release your hands down towards your thighs good come back to your natural breath Just check in and see how you might be feeling a little more alert after that breath exercise.
And inhale chest forward and exhale back Good.
Now keep moving at your own flow.
Chest forward and back.
Moving in the other direction.
All about warming up our spine right now before we move into some powerful exercises.
Using breath and just warming up the spine.
Good.
Come back to center.
Bring your hands to your core.
Begin to drum your core.
Pat your core,
Not hitting yourself,
But just more of awakening up to your power.
If you want to get your back,
You can get your back too.
So within this fire,
Within the core,
We're going to start to channel it and move it in powerful ways.
The first exercise,
It's called punching out.
And the way you do it is you inhale,
Hold the breath.
As you hold the breath,
I want you to punch out in front of you as long as you can go as you're holding the breath until you can't do it anymore,
And then you exhale.
Relax the shoulders down,
Fists to your heart,
And you would begin again.
Hold the breath and just punch.
Until you can't do it anymore,
Fists to the heart.
And begin again.
We're just creating a spark of fire within us.
You're doing great.
Again.
Good.
One more time good shake it out through the hands and now we're gonna use that energy and channel it in powerful ways fists to your heart inhale push one hand out in front of you Use sound to move it through the throat.
Inhale,
Fist to the heart,
Other hand.
Go back and forth.
Oh!
Release fear,
Anger,
Resentments,
Doubt.
Moving through Haaa!
Haaa!
Haa!
Ha!
Oh!
Four more.
Haaah!
Last one.
Good.
Shake it out.
Breathe.
Good job.
Bring your hands to your knees.
Just come back to your natural breath.
This next breathing technique is really about cultivating resilience and strength to us.
And we're going to find our roar as we do this.
You inhale and bring your hands up around you and then bring your fists together and your elbows to your ribs.
Just with a powerful Like you're bringing strength and courage and power inward to you.
Let's begin.
Inhale.
Oh!
Oh!
Good.
Oh,
Three more.
Haaa!
Last one.
Oh and shake it out shake it out shake it out shake it out Whoo!
Bringing your hands down to your thighs or knees and take a deep inhale.
And the back sale.
Hands are at your sides.
Inhale,
Reach the arms up almost as if they were wings.
Exhale,
Down by your side.
Keep moving here at your own pace.
And this can embody a space of wings or just as if you were kind of clearing the space around you.
Sometimes as I do this exercise,
I almost envision myself like flying above the devastation.
And how even in pain sometimes I can still embody a place of grace.
Just flow with your own pace here and with your breath.
And then bringing your hands down to your thighs or knees and take a deep inhale.
Deep exhale.
I invite you to place a bowl in front of your heart.
And in this empty bowl,
This breathing technique that we're going to do.
Is as you inhale through your nose and as you exhale,
Exhale out your mouth.
And feel like the cool stream of air is just filling up your bowl.
You inhale through your nose.
And then exhale out your mouth and feel the cool stream of air on your palms.
Breathe in a moment that you overcame adversity.
Or challenges.
And you found the courage to move forward.
Remember that time,
Breathe it in and fill up the cup.
And now take that cup.
And place it right over your heart space.
And just as you come back to your natural breath.
Let's see if you can tune into your heartbeat.
And now begin to take and lightly tap your heart.
And lightly tap your core.
And I want you to connect to some affirmations that begin to fill you up.
Maybe it's,
I am strong.
I am stronger than I think.
I am courageous.
I am powerful.
And even if you don't believe it,
Plant the seed.
In your heart and in your belly.
I am powerful.
I am healing.
I am a warrior.
Releasing your hands,
Bring them back behind you.
Allow yourself to open up your heart space now.
Look up to the sky and press your hips.
Into the chair and lift your heart forward as you gaze up.
Hands down to your thighs or knees fold forward onto the ground Allow your hands to perhaps even touch your feet.
Or touch the earth.
Shake out any tension in your shoulders and neck.
And slowly roll up when you're ready,
One vertebra at a time.
Bring your foot to your opposite knee.
Like your legs or a figure four.
Interlace your hands right below that thigh and see if you can even hug it in a little bit you can even play with your balance and if you want to fall back on your chair you can do that and then release that foot down and the other foot.
Opposite foot to the opposite knee.
You can stay here if you want or interlace your hands behind that thigh.
Begin to maybe even pick it up.
You can lean back on your chair.
And just feel the stretch in your thigh.
Until you release it down.
Both feet down.
Take a deep inhale.
And a deep exhale Again a deep inhale.
And a deep exhale.
Namaste.
