Niguma Yoga
This is the Niguma Yoga, which brings the left and right channels back to the center channel. Starting with a sacred sounds for space, with mantras, this practice will bring back centeredness and balance into your mind and body. Please note: This was recorded in front of a live audience.
Transcript
Okay,
Please come to a sitting position at the front of your mat.
And take a comfortable cross-legged position.
Please take a Chin Mudra with your hands.
Back of your hands on your knees.
Smile throughout the series.
We're going to be chanting the Bija mantras,
The seed syllables,
The sacred sounds for this yoga series of Lady Nguuma.
So we'll start with the sacred sound for space.
So I'll chant the mantra first and then I'll ask you to chant it,
Please,
After me.
Okay?
Kshang,
Shang,
Kshang,
Kshang,
Kshang,
Kshang,
Kshang.
Shang,
Shang,
Shang,
Shang,
Zhang,
Naz Calation sa lava lvadam� aerial resha Salva lvadam sa lava lvadam sa lava lvadam sa lava lvadam another mantra for wind at your svaadashtana chakra at the lower part of the butt.
Yam yam yam yam yam yam yam yam Yam yam yam yam yam yam yaam Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Yum.
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Shh Now focus your mind at the navel,
Just inside the spine at the level of the navel,
And we'll do the mantra for fire.
Ram Ram Ram Ram Ram Ram Ram Ram.
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Rum rum rum rum rum rum rum.
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Now the mantra for earth element,
At the level of the heart,
Behind the heart,
Almost touching the spine.
H,
L'm,
Lm lm,
Lm,
Lm,
Lm lm,
Lm lm,
Lm,
Lm,
Lm,
Lm,
Lm,
Lm,
Lm lm,
Lm,
Lm,
Lm,
Lm,
Lm,
Lm Nam,
Nam,
Nam,
Nam.
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Nam,
Nam,
Nam,
Nam.
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Nam,
Nam,
Nam,
Nam.
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Nam,
Nam,
Nam,
Nam,
Nam,
Nam,
Nam,
Nam.
Now the mantra for the universal mountain,
Mount Meru,
At the level of the throat,
But back towards the spine.
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum.
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum.
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum.
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum.
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum,
Sum.
Soom,
Soom,
Soom,
Soom,
Soom,
Soom,
Soom,
Soom.
Now the sacred syllable for you becoming an enlightened being the tip of your head just the sound hum and we'll do it together one two three okay please come to standing at the front of your mat.
It will be Surya Namaskar,
Bowing to the sun.
On an exhale bring your hands to prayer.
Inhale once,
Exhale your hands down,
Palms back.
In a graceful motion bring your palms up,
Facing forward,
Thumbs locked.
Bend your knees slightly,
Come down clasp your hands behind your back.
Hands to the floor,
Left leg back,
Knee down to the floor and stretch the groin slightly.
Right leg back into push-up.
Knees,
Chest and chin.
Come into a cobra.
Now into a down dog.
Left foot forward,
Right knee down,
Slight stretch at the groin.
Right foot forward into a forward bend,
Hands clasped behind the back.
Hands up.
And then in one graceful motion continue,
Clasp the hands behind the back.
Hands to the floor,
Right leg back,
Knee to the floor,
Stretch,
Push up position.
Knees,
Chest and chin to the floor.
Come into a cobra.
Then into a down dog.
Right foot forward between your hands,
Left knee down,
Stretch.
Left foot forward into a forward bend.
With your hands clasped behind your back.
And then hands up to the air,
Palms forward.
And then palms at the chest,
Namaste.
Breathe in,
Breathe out.
Hands down,
Palms back.
Hands up,
Palms forward.
Bend your knees slightly,
Clasp hands in the back.
Hands down to the floor,
Left leg back.
Right leg back into push-up.
Knees,
Chest and chin to the floor.
Cobra.
Down dog.
Left leg forward.
Right leg forward.
Clasp hands forward bend.
Hands up to the sky,
Palms forward.
And then in one graceful motion continue,
Clasp the hands in the back.
Hands to the floor,
Right leg back.
Push up.
Knees,
Chest and chin.
Cobra.
Down dog.
Right leg forward.
Left leg forward.
Hands clasp forward bend.
Hands to the sky.
And then hands to namaste.
Breathe in,
Breathe out.
Hands down,
Palms back.
Hands up,
Palms forward.
Knees bent,
Forward bend.
Clasp hands in the back.
Hands up.
Hands to the floor,
Left leg back.
Stretch the groin.
Right leg back to plank.
Knees,
Chest and chin.
Cobra.
Down dog.
Left leg forward.
Stretch the groin.
Right leg forward.
Forward bend with your hands clasped behind your back.
Hands clasped to the sky.
And continue in one fluid motion.
Forward bend with a clasp.
Hands to the floor.
Right leg back.
Stretch the groin.
Left leg back.
Plank position.
Knees,
Chest and chin.
And then push back into a down dog.
Down dog.
Hold the down dog.
Hold for five.
Breathe out four.
Breathe out three.
Breathe out two.
Breathe out one.
Come down into a child's pose.
And then sit up with your left leg extended forward.
Be sure to tuck your heel now,
Your right heel,
Tuck into your perineum.
Boys have to lift up a little bit.
And there should be,
The heel should be making contact with the perineum tightly.
Straighten your back and then come down and just hold your left shin.
Focus your mind on the chakra inside your perineum,
About an inch inside your perineum.
And just breathe in and out.
Mooladhara chakra.
Come up,
Lift your,
Straight up,
And then come down into a full Janushirasana.
Head to knee pose.
Hold for,
Exhale five.
Inhale five.
Exhale four.
Inhale four.
Exhale three.
Inhale three.
Exhale two.
Inhale two.
Exhale one.
Inhale one.
Sit up and change your legs.
Right leg extended.
Left heel tucked into your perineum.
You're not sitting on the heel,
But it's tucked in strongly to the perineum.
This stimulates the Mooladhara chakra,
Inch or two inside the perineum.
Hands on your,
And just focus on the Mooladhara chakra,
About one to two inches inside the perineum.
Hold your mind there.
Breathe out five.
We always breathe out first.
Breathe out five.
Breathe out five.
Breathe out four.
Breathe out four.
Breathe out three.
Breathe in three.
Breathe out two.
Breathe in two.
Breathe out one.
Breathe in one.
Sit up straight,
And then extend down into a full Janushirasana.
Head to knee pose.
Hold for five.
Inhale five.
Exhale four.
Inhale four.
Exhale three.
Inhale three.
Exhale two.
Inhale two.
Exhale one.
Inhale one.
Sit up.
Bring the soles of your feet together in a Baddha Konasana,
Bound triangle pose.
And again,
Focus on your perineum.
Focus on one to two inches inside your groin at the Mooladhara chakra.
Just sit quietly.
Breathe.
Focus on your chakra.
Then come down about halfway.
Exhale four.
Exhale three.
Inhale three.
Exhale two.
Inhale two.
Exhale one.
Inhale one and sit up.
Change the legs so that there's a slight Sukhasana,
Easy pose,
Not like a cross of the legs,
Both legs on the ground.
Chin mudra with your hands.
And we're going to do perennial contractions,
Contractions of the perineum.
So repeatedly contract the area of your groin,
Your perineum,
The muscles between your legs,
Not your stomach,
But the area between your groin,
And contracted at about this speed.
Contract.
Contract.
Contract.
The release is slower than the contraction.
Contract.
Release.
Contract.
Release.
Contract.
Release.
Contract.
Release.
Contract.
Release.
Contract.
Release.
Relax.
Three deep breaths.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Variation of Ashwini mudra.
Now we're going to do bap chung soon,
The Tibetan pose.
Three small drops.
Please place your hands behind your thighs and then come up using your knees as leverage,
And then three drops.
One,
Release your hands out.
Two.
Three.
Take three deep breaths.
One.
Exhale.
Two.
Exhale.
Three.
Exhale.
Three small drops again at your own speed,
At your own speed.
One.
Two.
Three.
Three big breaths.
One.
This stimulates the chakra,
Releases the chakra from the bind that we did.
Three more drops at your own speed.
Then we'll do a vinyasa.
And come into a down dog.
Down into a child's pose.
Then extend your feet to the front and come to lie on your back.
Bend your left knee,
Sole of the foot.
Now place the sole of your foot on top of your right thigh.
Raise your left arm to the sky.
Hold your right knee with your right hand,
And then open like a book.
Left hand to the left side,
Right knee to the right side.
Look to the left.
Hold for five.
Exhale five.
Inhale five.
Exhale four.
Inhale four.
Exhale three.
Inhale three.
Exhale two.
Inhale two.
Exhale one.
Inhale one.
Bring your left knee up.
Extend your left leg.
Bend your right knee.
Right sole of the foot on the left thigh.
Then raise your left arm to the sky.
Grasp your right knee.
Raise your right arm to the sky,
And then open like a book.
Turn your head to the right.
Try to place the fingernails of your right hand on the floor,
All five fingernails of your right hand on the floor.
Smile gently,
Smile,
Which releases the channels,
Ida and Pingala,
At the side of the nose.
Hold for five.
Four.
Three.
Two.
One.
Release your right leg.
Straighten your right leg,
And then come up to sitting.
We're going to start a Paschimottan Asana,
Bending to the east,
Stretching to the east.
Start,
Raise your arms to the sky,
And then just hold your shins.
We're concentrating now on the Swadhisthana Chakra,
Which is right inside the top of your tailbone,
About one to two inches inside of the top of your tailbone.
Focus there,
And breathe.
You're breathing out,
And you're breathing in from that chakra.
Your breath is actually going out of your back and coming into your back at the top of your tailbone.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Raise your arms to the sky.
And then come down into a full Paschimottanasana.
Hold for exhale 5.
Inhale 5.
Exhale 4.
Exhale 3.
Inhale 3.
Exhale 2.
Inhale 2.
Exhale 1.
Inhale 1.
Come to sitting.
Sit up.
Bend both of your knees and place the soles of the feet on the floor.
Extend your arms with the palms up.
Palms up towards the ceiling.
And then raise your knees and straighten your legs.
Hold Navasana,
Both pose,
For 5.
Exhale.
Inhale 5.
Exhale 4.
Inhale 4.
Smile.
Exhale 3.
Inhale 3.
Making an off angle.
Exhale 2.
Inhale 3.
Exhale 1.
Inhale 1.
Lie down on your back with your legs extended.
Separate your feet.
And then bend both of your knees with the soles of the feet on the floor.
But keep your feet apart.
Keep your feet apart.
And we'll be doing windshield wiper pose.
Which releases the channels in the lower part of the back.
So exhale your knees to the left.
Inhale up.
Exhale to the right.
Inhale up.
Keep your feet separated.
Exhale to the left.
Inhale up.
Exhale to the right.
Inhale up.
Exhale to the left.
Inhale up.
Exhale to the right.
Inhale up.
Exhale to the left.
Inhale up.
Exhale to the right.
Inhale up.
Exhale to the right.
Come up to sitting.
And move into a vinyasa.
Which will bring you to down dog.
Hold down dog for 5.
4.
5.
3.
2.
1.
Move your left knee forward to the ground.
I'm sorry.
Left foot forward.
Right knee to the ground.
Both of your right thigh and your left shin should be perpendicular to the ground.
It's not a lunge.
They're just straight up and down.
Raise your right arm to the sky.
And then twist over your left thigh.
Try to stay off of your left thigh.
Don't lay on your left thigh.
Keep some space between your chest and your left thigh.
And try to bring the line between your palms to the line of your chest,
Your sternum.
Try to turn your eyes to the ceiling.
Hold for 5.
5.
4.
3.
We're twisting the area of nirmana chakra.
We're twisting the area of the navel chakra.
We're trying to release the two side channels in the knot at the navel chakra.
Release.
Both hands to the floor.
Bring your right foot forward to meet your left and do a standing forward bend,
Uttanasana.
Hold for 5.
After twisting the side channels,
We're now stretching them.
Stretching them so that prana will flow through the two side channels and out of the two side channels,
Which carry negative thoughts.
Bring your left knee to the floor.
5.
Raise your left arm to the sky and then twist to the right.
Hold for 5.
4.
3.
Smile.
2.
1.
Release.
Both hands to the floor.
Bring your left foot forward to meet your right and do a standing forward bend with your palms under the soles of your feet.
That's the padasana.
4.
3.
2.
1.
Come to a sitting position.
And then lay back into a prone position on your back.
We'll be doing leg lifts.
We finished for the nirmana chakra,
For the navel chakra,
Which is called mani pura in some systems.
We finished two steps.
We twisted it and we stretched it.
And now we'll be doing gathering the winds.
We'll be gathering the prana into the mani pura chakra or the nirmana chakra.
So we'll be doing leg lifts.
On an inhale,
Raise your left leg.
On an exhale,
Release to the floor.
Right leg up.
Point and release to the floor.
Left leg up.
Point and release to the floor.
Right leg up.
Point and release to the floor.
Left leg up.
Point and release.
Right leg up.
Point and release.
Left leg up.
Point and release.
Right leg up.
Point and release.
Rest.
Now tuck your hands under your buttocks,
Palms to the floor.
Palms facing the floor.
And we'll do double leg lifts.
On an inhale,
Raise your both legs.
Point and release to the floor.
Raise to the sky.
Point and release.
Raise to the sky.
Point and release.
Raise to the sky.
Point and release.
Raise to the sky.
Point and release.
Take a slight rest.
Slight rest.
Come to sitting.
Cross your legs lightly,
Sukhasana,
Easy pose.
Hands in Chin Mudra.
And we'll be doing shining ska,
Kapalabhati.
The big challenge here is not to scrunch your face up.
Keep your face loose,
Calm,
Soft,
Nice smile.
And we'll be doing 20 counts of sharp exhalations in Kapalabhati.
Take an inhale.
Start.
Release.
Take a deep in breath.
Exhale.
In breath.
Exhale.
In breath.
Exhale.
We finished working with the nimana chakra,
The navel chakra.
And now we'll start working with the dharma chakra,
Which is the heart chakra.
Extend both of your legs.
Identify your left foot.
Place your left foot to the outside of your right knee.
Bend your right knee.
And bring the foot next to your padak.
Raise your right arm to the sky.
And then twist to the left,
Bringing your elbow over your left thigh.
Hold for five.
Four.
Five.
Concentrate on the heart chakra,
Which is at the level of the heart,
Just inside the spine.
So it's towards the back of the body,
Just inside the spine.
Focus your mind there as you breathe.
Stretch your fingers out like sun rays of your right hand.
Stretch your finger out like a sun ray.
Release and do a slight counter twist to the other side.
Extend both of your legs on the floor.
Identify your right foot.
Place it on the outside of your left knee.
Bend your left knee.
Smile.
Left arm to the sky.
And then twist to the other side.
Left arm to the sky.
And then twist to the right,
Bringing the elbow over the knee.
Extend the fingers.
We're releasing the idha and tingla.
We're releasing the two side channels in the knot they make at the heart,
Which causes the heart chakra,
Which actually causes our mortality.
It causes the death of the body.
Trying to release that knot,
Open the chakra,
Which in the case of the heart chakra would bring ultimate love.
Release and do a slight counter stretch to the other side.
And then please go through a vinyasa,
To a down dog.
Holding down dog.
Bring your left foot forward between your hands and go into warrior two,
Virabhadrasana two.
Bring your hands up,
Open your arms and keep your palms to the sky.
Palms open,
It's an offering.
Smile,
Try to tuck your tailbone.
Bring your tummy in a little bit.
Hold.
Nice smiles.
Straighten your leg.
Reverse your feet.
And warrior two to the other side,
Virabhadrasana.
Tuck your tailbone.
Palms to the sky.
Release.
Straighten your right leg.
And then step your right leg in slightly to close your stance just a bit.
Raise your left arm to the sky.
Touch your left ear to the bicep of your left arm.
Keep contact there.
And then come over into a modified trikonasana,
Triangle pose.
So there'll be a tight stretch on your left side.
Don't lose the contact between your ear and your left arm.
Hold for five.
This is opening the ida,
Opening the left hand channel.
All the poses in Lady Nigguma's series begin from the left because of vamamagga.
This is the left hand system or the left hand tradition,
Which is the feminine tradition.
The first and greatest yoga series ever invented by a woman in ancient India.
Come up straight.
Right arm to the sky.
Make contact between your right ear and your arm.
Don't lose the contact and bend to your left side,
Trikonasana.
This is opening the pingala channel,
Causing the prana to flow through the pingala channel,
Flow through the prana,
And then the Come up straight.
Right arm to the sky.
Make contact between your right ear and your arm.
Don't lose the contact and bend to your left side,
Trikonasana.
This is opening the pingala channel,
Causing the prana to flow through the pingala channel,
Flow through the knots,
Opening the knots,
And flowing into the bottom of the sushumna,
Or the central channel,
Bringing the prana to flow in the channel of compassion and the channel of wisdom.
Come up to straight.
Bring your right foot gracefully towards the front of the mat to meet the left.
Join your palms at your heart.
Interlace your fingers.
Raise your arms to the sky,
And then bend to the right side,
Which is putting a stretch on the left channel.
Again,
We're starting with the left hand channel,
The itta channel,
And we're opening it,
Stretching it,
To increase the flow of prana out of the channel.
Eventually,
This prana,
This channel,
Itta,
In which desire flows,
Unreasonable desire,
Eventually this channel will collapse and shrink and leave the body with wisdom.
Bring your hands to the sky,
Change the clasp of your fingers,
And then bend to the other side.
Again,
We're opening the pingala channel,
The red channel.
In this channel flow thoughts of anger because of the knots.
So if you open this channel by stretching it and by twisting it,
Then thoughts of anger will leave the mind,
And eventually the pingala channel,
The red channel,
The right hand channel,
Will vanish from the body.
Bring the hands to the sky,
And then drop the hands to the side.
We'll be doing vakshasana,
The tree pose,
And please bring the sole of your right foot into your left thigh.
If you fall out,
Which is normal,
Then just touch the foot to the ground and come back into the tree pose.
Try to focus the eyes somewhere ahead of you,
Focus the mind.
Try to bring the right knee back slightly.
Yeah,
Good.
Release the right foot to the floor,
And bring the left foot up to the thigh,
Inside of the right thigh,
And take tree pose.
Release your left foot to the ground.
Extend your arms to the front,
Palms down,
And then come down to a sitting position.
And lay back on your back,
And we'll be going into a viparita karani,
Which is a half shoulder stand.
You know you're in the right position when you feel pressure behind the area of your heart.
In a full shoulder stand,
We're putting pressure behind the area of the neck,
Or the throat chakra.
But in this half shoulder stand,
Viparita karani,
We're trying to put pressure behind the heart.
So everybody's a little different,
And different people have different positions on this pose.
If you feel acupressure,
If you feel the floor against the back of your heart,
Against your spine at the level of your heart,
Then you're in the right position.
We'll hold for ten breaths.
Feel the heart chakra.
Feel a little ball of energy at the level of the heart,
Just in front of the spine.
And this pose is putting pressure on that chakra to try to loosen it,
And release the prana,
Which is knotted there,
Caught in the knot there.
The knot is caused by the two side channels,
Idha and pingala,
Left and right channels,
Which we've been releasing through these poses.
Come up to sitting,
And please take a vinyasa,
Take a transition.
When you reach down dog,
Then come into a push-up position,
Plank,
And then lower yourself in a straight line to the floor,
And your belly to the floor.
Pillow your head with your hands.
Put your hands under your head,
Pillow your head,
And look to the left.
Look to your left.
And just relax,
Totally relax.
This is a very important pose in this series.
If you don't relax at this point in the series,
The series might make you tense,
So it's important to take this relaxation.
Next we'll be doing salabhasana,
Or the locust pose.
Place your arms at your sides,
Palms up to the sky,
Palms up to the ceiling.
And then we'll be raising our head,
Chest,
And legs up.
Smile gracefully,
Which releases the two side channels in the area of the forehead.
Hold for five,
Four,
Three,
Two,
Smile,
Two,
One.
Release to the floor,
Pillow your head,
And turn to face the,
Turn your head to the right side.
Take another rest.
It's very important to take these rests here.
Some of the poses here,
Some of the asanas here,
Open the heart chakra through a forward bend,
And then some of the poses open the heart chakra through a backward bend.
So we'll continue with the backward bend with dhanurasana,
Or the bow pose.
Please grasp your ankles.
And then come up into a bow pose,
Meaning a bow and arrow pose.
Smile.
Smile.
Smile.
Release to the floor.
And then please come into a child pose.
And then sit up and extend your feet forward and come down to lay down on your back.
We'll be doing a Tibetan pose called giling ji dem.
Giling means a racehorse,
A stallion.
Ji means cream.
Dem means,
What do you call that,
Dispersing the cream through the body,
Circulating the cream through the body.
It's basically rolling forward and back.
So bend your knees,
And then take five rolls at your own speed forward and back.
This distributes prana along the spine.
Very,
Very important pose.
It distributes the prana.
When you're finished,
Come to a sitting position.
Place your hands behind your back.
We're going to start on the throat chakra,
Which in Tibetan is called the sambhoga chakra,
The chakra of experience.
Hands behind your back,
Fingers facing forward.
And then come up into a tabletop pose.
Hips as high as you can get them.
Hips higher.
Hips higher.
And release your neck to the back.
We're opening the throat chakra,
Sambhoga chakra at the throat.
This is a modified purvottanasana.
Release and come to sitting.
And then come into a shoulder stand,
Sarvangasana.
As you can feel,
This is putting pressure,
Acupressure,
On the throat chakra.
All these chakras are named from parts of the body,
But that doesn't mean they're located at the throat.
They're located at the level of the throat,
Back towards the back of the.
.
.
Just in front of the spine.
So focus on the chakra just in front of your spine at your throat.
Breathe in and out of the chakra.
Don't breathe in and out of your nose.
Breathing in and out of the chakra at your throat,
Just in front of your spine.
Lungseom jupacipa.
Lungseom jupacipa.
Prana and thoughts write in tandem.
Prana and thoughts always write in tandem.
Where you put your mind,
There will the prana go.
If you place your mind at the chakra at your throat,
Then the prana of the body will pass to the chakra at the throat.
We are coaxing the prana of the body up the body.
We started with the muladhara chakra at the groin,
Then we went to the svadhisthana chakra at the top of the tailbone.
Then we went to manipura,
Which is also called nirmana,
Behind the navel at the spine.
Then we went to tarmachakra,
The chakra of all things at the heart,
So named because the whole world is projected from a tiny spot behind our heart.
And then we went to sambhogachakra at the throat.
And we kept our mind at ichchakra,
Which coats the prana up the central channel,
The sushumna,
And stimulates the movement of prana there,
Because the prana in the central channel is linked to our thoughts of compassion and our thoughts of understanding.
And Lady Niggumma's series has the object of bringing the prana up all the chakras,
And stimulating wisdom and compassion.
Now come down into a plow pose.
Keep your mind at the throat chakra.
And then release to the floor.
Come up slowly to sitting position.
Sukhasana,
Slide cross just legs on the floor.
Chin mudra.
We finished releasing the neck,
Releasing the knot,
The granti at the neck chakra.
We finished stretching it,
And now we have to try to gather the winds at the heart chakra,
Or bring the winds in,
Flowing into the area of the heart chakra.
So we'll be doing uddiyalapanna.
Exhale sharply,
Long exhale.
And then bring the stomach in and up,
The abdomen in and up and home.
Chin down.
Release.
Take a deep breath.
Breathe in.
Breathe out.
Take another uddiyalapanna.
In and up.
Abdominal muscles in and up.
Home.
Release.
Deep in breath.
Deep exhalation.
Deep in breath.
Deep exhalation.
Hold,
Take a lock,
Bandha,
Uddiyalapanna.
Abdominal muscles in and then up.
Chin down.
Release.
Three deep breaths.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Please extend your legs on the mat.
We'll be doing fish pose,
Mattyasana.
Come down on your elbows,
And then release your head back,
And bring the top of your head to the floor if you can.
If you can't,
It's okay not to.
Hold for five.
Exhale.
Inhale five.
Exhale four.
Inhale four.
Exhale three.
Inhale three.
Exhale two.
Inhale two.
Exhale one.
Inhale one.
Come up to sitting.
And then come into child's pose.
After child's pose,
We'll be doing shirshasana,
Headstand.
Probably the most beneficial of all the poses.
This is to place pressure,
Acupressure,
To stimulate the mahasukha chakra,
The chakra of great bliss,
Which is located at the tip of the head,
Just inside the skull.
It's not possible to twist this area.
It's not possible to twist the inside of the top of the skull to release the side channels.
So we just put pressure on the top of the skull,
Which loosens the lock,
Or the knot,
The granti,
Of the two side channels at the tip of the head.
So now come into a shirshasana.
This pose shouldn't be attempted without training by a qualified teacher on site.
There are variations that you can find in the manual,
And we'll be teaching other variations.
This pose should not be attempted without the guidance of a teacher.
Come down slowly out of the pose,
Bringing both legs down gracefully.
And then go into child's pose to rest the neck.
Come up into sitting position,
Please.
Extend your legs to the front.
And then lie back down into shavasana,
Corpse pose.
Palms to the ceiling.
Every part of your body relaxed.
And see how quiet you can get.
See how quiet your breath can go.
See how gentle your thoughts can go.
Make me say,
Wait,
Touch and generate me.
Dream me,
Can't they,
One whole chunk billion.
Come down slowly out of the pose.
And then go into child's pose to rest the neck.
Dream me,
Can't they,
One whole chunk billion.
Do pull my loop,
Jump say some way down.
Come down slowly out of the pose.
Loop some drop.
Oh,
My lord.
Oh,
My lord.
Oh,
My lord.
Oh,
My lord.
Oh,
My lord.
Please wiggle your fingers and your toes.
Come back to your body.
Deepen your breathing.
Extend your arms over your head.
Take a good stretch.
Roll to your left side.
And then come up to sitting,
Please.
We'll be doing one last mantra,
The mantra Om,
Which is made of three sounds,
Ah,
Ooh and Mmm,
Aum,
Which represent acting like a holy being,
Speaking like a holy being and thinking like a holy being.
Ah,
Ooh and Mmm are combined to live like a holy being,
Om.
Breathe in.
And place your palms at your chest.
Dedicate whatever goodness we did today,
Good thing,
To the happiness of all the people and other creatures in this world and every other world.
Namaste.
Thank you.
