Practices For Difficult Times Series: Inner Power

Connect to your inner strength and step into a new version of yourself in this Kundalini-based class.

The practice focuses on the navel center and the heart — two powerful energetic anchors for vitality, clarity, and personal power.

When the navel center is weak, it’s common to feel stagnant, scattered, or anxious.

You’ll begin with Ego Eradicator, followed by a mindful Vinyasa warm-up, then move into a core-focused Kundalini kriya designed to activate the navel center and open the heart.

While this class offers a healthy challenge, it remains accessible — helping you rebuild energy, reconnect with your inner strength, experience a sense of release, and come back home to yourself.

Transcript

Welcome to your practice. I am so excited to share this class with you. This class is designed to strengthen your navel and to balance the heart center so that you feel the power of coming back home to yourself. In yoga tradition, The navel center is considered to be the place of personal power, The vitality that fuels our inspiration. That action, Their personal willpower, And their ability to see things clearly. It is called the Manipura Chakra or CD of jewels. And is a place of true transformation. In yoga, They say that all yoga begins at the navel. So when you find yourself in a place where you might feel stuck or stagnant, Or maybe even depressed or on the other side. Anxious, Scattered. Having that ability to focus, It's really important. Thing to do on daily basis to work with our navel. So even though we do a lot of belly work in this class, The essence of this practice is really helping you to Arrive into a place where you feel a deeper connection to yourself and to your heart. Let's begin. Let's come into your comfortable seats. Find your straight back. Allow your eyes to gently close. Just take a moment here to connect to their. . . Space within you. Into the space around you. Sensing your seat bones grounding down into the earth. As your spine is getting taller. Shoulders soft and relaxed. Take a deep inhale through the nose. And full exhale through the mouth. We'll do a couple more just like this, Inhaling all the way down into your belly. Exhale, Let it go, Release any tension. One more time, Inhale all the way down into your belly. And exhale, Let it out. Bring your palms together at the heart center. Begin to rub your palms to feel the energy between the palms. We'll open our practice with a mantra, Ong Namo Gurudev Namo, Chanting three times. Ong, O-N-G, Namo, Gurudev Namo. I bow to that teacher within. I bow to that. Inner wisdom. Take your hands to the heart center, Lift up through the chest. And inhale to begin. OM NAMO GRUDEV NAMO Namo Gurudev Namo OM NAMO RUDEV NAMO Take a deep inhale. Suspend the breath for a moment. Gently press one palm into another. Lift up through the chest. Eyes closed. And exhale release your hands on your knees palms facing down Just take a moment to set an intention for the practice ahead. And now slowly begin to bring your awareness down to your navel. Breathe into your navel. And feel the belly expands. As you exhale, Notice how the belly softens towards the spine. Just a couple more rounds here, Inhaling all the way down into your navel. And exhale, Soften the navel towards the spine, Releasing the tension. That you might be holding in your body or in your mind. One more breath, Inhaling deeply, Grounding yourself, Stabilizing. Exhaling. Now take a deep inhale. Suspend the breath, Gentle lift in the pelvic floor. And exhale release. Wonderful. So open your eyes here. So stretch your arms up to the sky about 60 degree angle. Bend the tip of your fingers, The thumbs reaching up into the sky. Ego eradicator. Soften the shoulders, Lift up through the chest and Couple more minutes of breathify here. Eyes closed. Inhale halfway. And let's begin. Steady breath, Steady focus, With arms reaching up in this position angle in this way help us to. . . Up into our navel center and direct this energy up into the heart. F F F F F F F F F F F F F F F F F F F If you feel any sensations in your arms, See if you can re-engage your arms, Soften the shoulders, And shift your attention to your breath, That steady rhythm of breath of fire. The End Really committing fully to this moment, Committing fully to your practice and to yourself. F F F F F Wonderful, Just 30 more seconds here. Deep inhale through the nose. Hold the breath, Stretch your arms. Anyway, Bring your thumbs. Together without looking at your thumbs, Stretch the rest of the fingers up toward the sky. Reach through your elbows, Through your fingers. Stretch through the whole spine. And exhale slowly. Turn the palms out and guide your hands back to your knees, Palms facing up Breathe deeply. And simply notice. Notice where you feel any sensations right now. Maybe through your arms, Through your shoulders. Maybe your solar plexus or navel. Just be absolutely present with these sensations. This is the language of prana, Your life force. That moves through your body. Good. Deep breath in. And full breath out. Beautiful. Open your eyes. And now make your way into tabletop position. We'll continue with a warm-up here. Take your hands underneath your shoulders, Knees underneath your hips, And begin cat and cow. As you inhale, Arch your spine, Drop the belly. And exhale around the spine, Pull the navel in, Look towards the navel. Inhaling arching, Exhaling rounding. Breathing in and out through the nose. You can move a little slower if you need to. Or you can speed it up and move a little faster to start generating the energy. If it feels good, Eyes closed, So that you're having an internal experience here. Stay at your breath, Stay at your rhythm. Beautiful! And inhale, Arch your spine. Look up, Press through your hands. And as you exhale, Curl the toes under and come into downward facing dog. The first downward facing dog, Just move anywhere that feels good in your body. You can pedal out your feet. Bent one knee at a time. Press through the opposite heel. Maybe move your hips from side to side. To open up the sides of your body. Let's really make this downward facing dog explorative. Connecting to the needs of your body at this very moment. And then once you're ready, Find you're still done with Facing Dock. Separate your feet about hip-width distance. Separate your hands. Allow your heart to melt down towards the ground. And reconnect with your deep breathing. Now from here, Shift weight forward into plank, Shoulders over the wrists. If you need support, You're welcome to drop your knees on the ground. Otherwise, Staying in the plank, Your heels, Hips, And shoulders are in line. The crown of the head reaching forward. Your heart reaching forward. And focus at your navel. See if you can breathe all the way down at your navel. Good, And on the exhale bend your knees, Come back into downward facing dog. Keeps high head low? And we'll do a couple more rounds on the inhale. Roll your spine forward into plank. Just pause here for a moment. Breathe into your belly. And as you exhale come back into downward facing dog And last time, Inhaling forward. Long deep breaths, Activating the navel, Strengthening And exhale back to downward facing dog. And on the next inhale, Look forward, Bend your knees. Step to the front of your mat into forward fold. Separate your feet about hip-width distance, Micro-bend your knees, And take the opposite elbows, Like a ragdoll, To sway from side to side. Just feel that ease in your lower back, In the back of your neck Good, And then you're welcome to stay here or you can clasp the hands behind the back and stretch your arms up and over the head. Maybe wiggle your arms from side to side. Beautiful and then keep your hands where they are and bend your knees and come into chair pose. Pull the knuckles down, Lift up through the chest, Scoop the lower belly slightly in. And as you exhale, Roll yourself forward, Straighten your legs, And fold over your knees. And we'll do a couple more rounds on the inhale. Press through your feet. Rise up into a chair pose. Pull the knuckles down. Lift up through the chest. This can be a baby chair here. And exhale. Allow your spine to Wave down. Again. And one more time, Inhaling, Coming into chair, Lifting up through the chest. And exhaling folding forward And then next time you come into chair pose, Stay here, But reach your arms above the head, Palms facing each other. Feel really grounded through your feet. Strong spine, Open the heart. Strong naval. And press through your feet to rise all the way up. Palms facing forward, Deep breath in Full Brass out. Wonderful. Bring your feet together, Heels slightly apart. We'll just do a couple rounds of Sun Salutation C to really prepare our body for the Kriya set that we're about to do. So inhaling, Reaching your arms up, Bring your palms together, Look at your thumbs. Exhale, Fold forward, Take your hands to the ground, Relax your neck. Inhale, Come up halfway, Take your hands to the shins or thighs And exhale, Hands to the ground, Step your right foot back. Release your back knee to the ground. Inhaling rising into low lunge, Palms together or separate your choice. Exhale, Hands down to the ground, Step back into plank. Inhale, Plank. Inhale, Lower your knees, Chest, Chin, Look forward. And slide forward for Cobra. Lift through the chest, Hands underneath your shoulders. And exhale, Press back into downward facing dog. Right away, Step your right foot forward, Release your back knee to the ground. Inhale, Rise up into your low lunge. Exhale, Both hands down, Look forward, Step forward into fourth fold, Relax your neck. Inhale, Press through your feet, Rise all the way up with joy, Palms together. And exhale hands down by the hips. And one more round. Inhaling, Reaching your arms up, Lifting through the chin. Exhale folding forward, Relax your neck Inhale half lift. Heart forward. Exhale, Hands to the ground, Step your left foot back, Release your back knee to the ground. Inhale, Rising low lunge. Exhale both hands down step back into plank. Inhale plank and exhale or you knees chest, Chin, Look forward to it. And slide forward for Cobra. Lifting through the chest, Pressing through the top of your feet. And exhaled back to downward facing dog. Step your left foot forward, Back knee down, Rise up. And exhale both hands down to the ground, Look forward, Step forward into forward fold. Inhale, Rise all the way up. Palms together, Lifting through the chest Exhale, Hands down by the hips. We'll just take a moment here. Maybe close your eyes. And feel that pulsation of your energy through the body. Hmm. Good. And then take your hands to your hips and with the right foot take a big step to the back of your mat and pivot to the right like you're doing separate leg stretch here. But now turn the heels and toes out. Bend your knees, Drop your hips low and come into goddess pose. Take your hands on your knees and just breathe. Move from side to side. And then inhale, Pause, Lift up through the chest. Exhale, Twist to the right. Dive the left shoulder in. Look over your right shoulder. It's really liberating our spine here. Good, Inhaling center lifting up through the chest XL twist to their left. Look with your left shoulder. It doesn't have to be too deep of a twist here, Just as long as. . . It feels good in your body. And one more round. Inhaling center, Lifting up through the chest. Exhale, Twisting to the right. Inhaling center. An Excel twist to the left. Beautiful. Inhale, Come back to the center. Stretching your legs, Turn all 10 toes facing the side of your mat. Take your hands to your hips. Lift up through the chest and exhale, Fold forward for prasarita, Separate leg stretch. Take your hands to the ground and relax your neck. Long, Deep breath. Shift your weight slightly to your toes. Micro-bend your knees. Good. Inhale, Come up halfway, Stay on your fingertips. And then as you exhale, Walk your hands to their left, So facing the front of your map. Step back into high plank. Again, Just pause for a moment here. Become aware of the strength of the navel, Of that inner support. And as you exhale lower your knees. Chest chin, Look forward. Slide forward for cobra, Hug the elbows in. And exhale press back into downward facing dog Beautiful. Deep breath in. And for all brass out. And then lower your knees to the ground. Sit your hips on the heels. And sweep your legs forward. So we're gonna come lying down onto Your backs. And moving into our Korea. So we're going to do leg lifts. You can take your hands either by your hips, Or if your lower back is tender, Then take your hands underneath your hips, Please, To support your lower back. And we're simply going to lift your right leg up to the sky about 90 degree angle and exhale lower down. Inhaling, Left leg up and exhale down. And we'll continue just for a couple minutes here. Inhaling up, Exhaling down. So powerful breathing in and out through the nose. It's ok if your knee is bent, Just do your best. Just treatin' it as much as you're. . . Can? And really keep pressing their lower back down. Press the sides of your waist down into the ground. And powerful breathing in and out through the nose. If it feels good, Eyes closed. Again, So the whole practice becomes an internal experience. And also. You can direct your awareness, Your focus at the navel point here. So. . . Notice that activation. Of your belly. So the Kriya sets are very particular. There's a very particular order that we do these exercises, Very particular timing. Right, So they promise very specific results. So just stay with it, If you notice your mind changes. Gets triggered, Maybe you get provoked. Distracted or bored just become aware of that and see if you can stay here with a movement if you can stay with the breath. Doing great and as always if you do need take a break please honor that and take a break Keep connecting to the rhythm of your breath. For all of us it's going to be very unique. It might be a little slower, That's okay. Might be a little faster, That's okay too. So just really meeting yourself where you are. And doing your best through this practice. Good, We just got 30 more seconds here. Beautiful, And inhale reach your both legs up to the sky to 90 degree angle Press your hands into the ground and hold the breath. Gently squeeze your pelvic floor. Eyes closed. Squeeze. And as you exhale, Slowly lower your legs all the way down to the ground. Take your hands down by the hips, Palms facing up. Close your eyes. And just feel that enlivening. Enlivening energy at the navel. Maybe your solar plexus as if there is a radiant sun. That shine brightly. Removing all this conscious or subconscious blocks. Unhelpful patterns. Fears. Just allow yourself to feel into your experience. Wonderful. Deep inhale all the way down into your belly. Full axial. Great! Now bend your right knee and stretch your left arm over your head. And lift your left leg off the ground, Just a couple of inches. And we're going to switch, Like crisscrossing here. Then stretch your right leg and bend your left knee. Reach your right arm up over the head, Left hand down. OK, So powerful inhale and exhale. Couple minutes here as well. As you bend your right knee, Left arm goes out and switching. Again keep pressing the lower back down into the ground. And if you have any lower back sensitivities, Just be very mindful here. Take as many breaks as you need to. In a very mindful way, Moving your legs and your arms. It's really wonderful for balancing your brain as well here. It might take a moment for you to start coordinating the legs and the arms. Just do your best here. Focus on your breath. Close your eyes. Focus at your navel. And visualize yourself really that radiant sun at the navel. That really. . . The light of the sun removes. What in yoga called impurities. At all those doubts and fears. Unhelpful stories. So all really got dissolved. Once we activate that inner fire at the navel. Good, Yeah? Still a couple more here? Beautiful. And bring your both hands down, Stretch your legs, Lift them about 60 degree angle, Press your lower back down, Hold. And exhale, Release your legs down. Palms facing up. Breathe deeply, Please. And just notice that almost blissful state once we apply ourselves fully. In these pauses in between exercises, We're able to integrate and drop into that perhaps more calmer or spacious. Really enjoy it. Allowing all the worries. All the anxious thoughts to dissolve Just sensing into your inner light. Into your inner power to create that shift. Deep breath in. And full breath out. And then hug your knees to the chest. And just gently rock forward and back a couple times. Distribute the energy. And then rock forward. And make your way into downward facing dog. So before you come into downward facing dog, We're going to do it a little bit different. So your thumbs and your fingers gonna come together like so. And. Elbow straight and we're gonna come in this variation of downward facing dog now if that feels too strenuous on your shoulders You just come into regular downward facing dog and we stay here for two powerful minutes with a long deep breath. So thumbs together. And index fingers together, The rest of the fingers spread out wide. You can keep a micro band in your knees, Chin slightly in. And really press through the knuckles of your fingers Close your eyes. And long, Deep breath here. Long, Deep breath. With each exhalation allowing the chest to simply melt down towards the ground. Breathing all the way down into your belly. Just keeping your focus, Your awareness at the navel point. Where's that gut brain? The science now has evidence and proves that. There is a direct connection between our guts and our brain. As there's a nerve called the vagus nerve. That connects to our God into our brain. So once we stimulate our belly. Activating that inner fire we also stimulate that vagus nerve that is sometimes called the nerve of happiness. Long deep breaths. Just see if you can focus on your breath. Rather than on the sensations of your arms, Sensations in your body. Good, Just a little bit more Finding this resource within your breath. Allowing it to be the anchor for your mind. Do I just last 20 seconds here? Last 20 seconds. I'm going to take a deep inhale. Suspend the breath. Gentle lift in the pelvic floor. And as you exhale, Lower your knees to the ground. And come lying down into your belly. Hands down by the hips, Maybe one ear to the ground Eyes closed and just relax deeply here. Let go, Let go of this effort. And drop into the state of deep relaxation and integration. So we're really practicing to putting in effort, Right? We really need to apply ourselves. In the practice and then we let go completely. So that energy moves through the body in a way it needs to move Move through the obstacles. Purify. And turn your cheek to the other side. Just be absolutely still, Simply observe your experience. Observe your breath, The pulsation of your energy. Good. Deep breath in. And full breath out. Very nice. And now bring your chin to the mat. Take your hands underneath your shoulders. We're going to come into cobra pose. So separate your feet about hip width distance. If you have lower back sensitivity, Maybe even a little wider. Press through the top of your feet, Push the hips down, Hug the elbows in, And come into Cobra. In the variation of the cobra that you can stay here for a couple minutes with a long deep breath. It simply can be Baby Cobra, That's totally fine. Maybe straighten your arms a little more. Just make sure there's no sensation in your lower back. Eyes closed and long deep breaths. Breathing into your heart all that vital energy that we activated at the navel. We direct to our heart center in this pose. Long, Deep breaths. So really, When we work with our navel, It's the place of digestion. Not only on our physical level. But also how we digest the experiences. In life. Do we tend to hold on to something? Do we 10. 2 Think about the past. Not letting go of the past. Or be anxious about the future. Where it's all that really is there, Digestion of the life experiences. The place of. Transformation and Transmutation meaning that we go beyond. Those challenges. Would transform the challenges into blessings. Good. Long deep breaths, Allowing the energy to flow into your heart. Spacious, Open, Receptive. And with deep gratitude. With deep gratitude for this moment. For your body. Beautiful. Just a little bit longer. Stay here, Pressing the top of your feet on the ground. Just last 15 seconds, Recommit yourself. To this moment. And inhale deeply. Hold the breath. Eyes closed. Drop your awareness at the heart center. Just feel that. Openness, Expansiveness in your heart. And exhale slowly release all the way down to the ground and once again take your hands down by the Hips. Bring one ear to the mat and relax deeply. Maybe wiggle your hips from side to side if it feels good. And then turn your cheek to the other direction. See if you can notice. Your heart beats. The pulsation of your energy around your heart. Deep inhale. Full exhale. Beautiful and then Bring your chin to there. Do they matter? Then come into tabletop position. Just couple rounds of cat and cow here to neutralize the spine. Arching And rounding, Pulling the navel in, Pushing away from the ground. And just continue in this meditative way, Arching and rounding. Just notice how your spine feels. It might feel a little tender. Good. And then sit your hips on the heels and sweep your legs forward. And we're going to lay down onto your back once again. So we're flip-flopping from side to side so that we get cooked from both sides. So this time, Bend your knees, Separate your feet about hip width distance. And now interlace the hands behind your hat. This is the position of inhalation. And on the exhale, Lift the shoulders off the ground and come up. Into yogic sit-ups. Pause for a moment. Exhale lower back down to the ground good inhale Exhale, Lift the shoulders off the ground. Pause at the end. Pull the navel in. And exhale, Lower it back to the ground. And continue just like this. So lifting the shoulders of the ground, Pausing. Eyes closed. And exhaling back to the ground. Nice slow. Pace. Good, So even though we doing a lot of work on our belly, And definitely strengthening our core, Like physical muscles. We also do a lot of work on a more subtle level. Our pranic body. Activating that subtle force. The resilience inner strength. Good. Just stay with this. Lifting the shoulders pausing. On the top. And lowering back down to the ground. Nice and slow. So we really have to do this more active and dynamic. Practices in order to really shift from our thinking mind, From our worrying mind, From our anxious mind. And drop into our body to land in our body. Right in the present moment to land in our heart that really knows all the answers. That can guide us to the next right step. And all we have to do is just really to do that work to silent the mind. So that we can listen to the wisdom of the heart. Good, Just couple more. Yeah, In the last one as you come up Hold here. Lifting the pelvic floor, Squeeze. Cool. And exhale release stretch your legs all the way down take your hands down by the hips close your eyes and once again Just relax deeply here. Dropping into their navel. And really sense into that activation the radiance, The vitality within you. Beautiful. And deep inhale. FOOLEXIA. Wonderful. Hug your knees to the chest and rock forward to come into seated position. So we got couple more here. And the next one, We really. . . Get into this pose with great enthusiasm knowing that we're here collectively doing that together. And it's only one minute. So the full power here for one minute. We're coming into the stretch pose. Lower halfway down. Into Half Boat Pose. Half Navasana. Stretch your legs. And stretch your arms forward, Palms facing each other, And we'll begin Breath of Fire here. Ladies, Long deep breath if you're in menstrual cycle. Okay. If you need support, You just lower one leg and support your head, And then you switch. Okay? So, Let's begin. One powerful minute here. I like to modify and lower one leg at a time, Support the head. If you feel any strain in your neck, Please do that. And also take a break as much as you need to here. Thank you. Keep it up, You can mentally repeat the mantra, I can, I must, I will. I can, I must, I will. I can, I must, I will. 30 more seconds here. Come up if you can. Did they get deep in the hill? Suspend the breath, Lift, Hold And exhale, Lower all the way down. Well done! Relax. Ah, Just notice that bliss. Embrace that washing over your body, Washing over your mind. Right, We have to stimulate ourselves in this way. So that we can drop into that blissful state. And just really enjoy this moment fully. Sensing into your own radiance. When our navel is balanced we really have that sense of the confidence in self. Knowing exactly what to do. And having that. String to act on that knowing. When we have that clarity. The ability to see things clearly. And all that comes from igniting your inner fire. Your inner life. That transforms any obstacles. Into the way, Into the path. Wonderful, Deep breath in. And full breath out. All right, We got one more here with the belly. So, Pistoning the legs. Once again, Take your hands underneath your hips. And then bent right knee lift your left leg just an inch or so off the ground, And then you switch. So, Pistoning your legs. Powerful breathing in and out through the nose. Pressing you lower back down. Sides of your waist, Breathing down. As I mentioned in the beginning. That these practices are really the heavy duty tools. That we Do that way. Practice when we really need to create that shift. So just with full enthusiasm, Trusting the process, Trusting these practices. Ancient practices that were really designed for modern times. To help us to live with joy with presents. Deal with modern challenges. Stay Steady. Drop in into the movement, Into the breath Take a break if you need to. Yeah, But keep, Keep it up. I love this saying in the Kundalini Yoga. It is, The saying goes, Keep it up and you'll be kept up. So meaning all we have to do is just to do it. And then we will be kept up, We will be supported. Beautiful. Inhale, Stretch your legs out about 60 degree angle. Press your lower back down. Hold. And exhale slowly lower your legs all the way down, Release your hands And once again, Relax. Just relax completely, Let go. Truly let go not. As a concept in your mind? But feel it in your body. As the layers of resistance. The layers of heaviness. Start to dissolve into that inner fire, Into the inner light. What are you offering to that inner light? What are you transforming right now? Doubts, Fears, Uncertainties. Nice deep breath in Full breath out. Good, And hug your knees into the chest and rock forwards and back couple times and then rock yourself into seated position And once again, We're going to come into. . . Lying down into your belly. For the ball post. So now. You might just bend your knees and stretch your arms back. And that's maybe where you are. That's totally fine. Or you can take your ankles. Push the ankles into the hands. And lift the chest, Lift your knees off the ground and we'll Stay with a long, Deep breath here. Long, Deep breath. Eyes closed. Pushing the heaps down. Focusing on your heart. So once again we cultivated so much energy at the navel and now in this bow pose we directing it to the heart. So it's almost like a perfect map. Of working with our energy. How to enliven, Direct, Good. Just focus on your breath. And feel that space around your heart. Breathe into your heart. It's a little bit longer here. Stay focused, Stay present. If your mind wanders around, See if you can just bring it back to your breath. Long deep breath here. It's really here an opportunity to burn through. Anything that might be holding you back. Anything that might holding you're in that stuck place of the stagnant place. You didn't inhale? Hold, Suspend the breath and exhale lower all the way down. Just relax for a moment. Bring one ear to the mat. You can wiggle your hips from side to side. And once again notice your heartbeat. I'm good. Just feel that breath coming more fully into the back of your body. Into the front of your body. Is beautiful, Calming. For the nervous system here. And then take your hands underneath your shoulders and come into child's pose. In this child's pose, Stretch your arms forward in front of you. Relax your forehead on the ground. I'll just stay here for a minute. Just notice this, Please. Where your forehead touches the ground. Become aware of the navel, Of the heart and the third eye. This long, Deep breath here. Child's pose sometimes it's called a pose, The wisdom pose. Just allow the energy to move freely here. And calming the whole nervous system. Trusting in this moment. Trusting life. When we able to being absolutely present with with life, With what is around us, With all the blessings that we do have in our life and be able really have that ability to recognize the blessings in our life. Wow! Then we really able to shift from that. Overstimulated, Anxious mind. Into our heart. And recognize the beauty this life has to offer. Good, Deep inhale. So relaxing. And then slowly walk your hands back. So we got the loss. Pose here. Come into your camel pose Separate your knees about hip width distance. Take a hands to your lower back. Fingers pointing down, Hug the elbows in towards each other and lift up through the chest. So, Just long, Deep breath here. You can bring chin slightly in towards the chest for Jalandhara Buns. Hug the elbows in. Or if your neck feels. Good, Just relax your head down and back Eyes open or close. Now skip lifting your pelvic floor, Lower belly slightly in to support your spine. And here it's really not about their depth of the pose. We're coming into this shape to open the heart and once again to direct the energy into the heart. Good, Long deep breaths. Just opening yourself up to a new way of seeing things. To a new way of being. Open Receptive trusting life. And we're having this. Just melts away. Where resentful resistance melt away. And we're able to tap into that essence of who we are. Just a little bit longer here. Beautiful, Deep inhale. Suspend the breath Gently lifting the pelvic floor, Hug the elbows in. Eyes closed. And Excel support your lower back to come. Sit your hips on the heels. Just stick your hands on your knees, Palms facing up. Close your eyes. And once again, Just to drop in. And notice. Any subtle sensations through your body. Landing in your own body. Then once again come into child's pose and this time bring your hands down by the hips and allow your forehead to relax. On your mat. Just soften your shoulders. Relax your jaw. And allow breath to move through the back of your body. Move into your belly. Feel that gentle expansion of the belly with each inhalation. Just really experience the coziness. Now dispose the coziness of your own body. Being absolutely safe in your own body. Trusting. Sensing that subtle vibration through the whole body and liveness. Every cell in your body feels vital, Radiant. Nourished. Trusting your own strength your inner power to create that shift. Within you to create that change in your life. Moving from the victim state to the victorious state. Were we able to recognize that life is happening for us? Life is happening for us. In all ways. Good, Take a deep inhale. Full exhale. Now slowly make your way into your tabletop position. Set your hips on the heels. Lay down onto your back for final Shavasana. So get yourself really comfortable here. If you have a blanket, Cover yourself with blanket. Separate your feet about hip width distance. Take your hands down by the hips, Palms facing up. And close your eyes. You have arrived. In two. The most important. Post the Shavasana. Where we really get to integrate the whole practice. Just drop in. Allow the whole body to relax. The crown of your head. Is real life. Your forehead, Your eyes, Cheeks, Your jaw and lips are relaxed. Down through your throat collarbones. Shoulder. Down through your arms, Wrists and palms. Completely relax. Relaxing through your chest. Solar plexus you die from. Your belly. Is completely relaxed, Active, Enlivened. The space behind you enable is relaxed. Your lower abdomen. Your digestive organs. Reproductive organs. Down through your hips, Knees ankles So you see. And relaxing your toes. So the whole body is completely relaxed. Dropping into the space beneath you. As if there is a soft white cloud beneath you. And with each exhale. You let go and relax a little more. A little deeper. Trusting the intelligence of your body. Trusting your energy. Red moves. Through your body. And heals what needs to be healed. Release what needs to be released. Relax a little more. Into the space. At your heart center. With deep trust. And support. Relax into your own vitality. New radians. That are all washing over you like a radiant light eliminating your mind. Eliminating your heart. Thank you. Thank you. You. Yeah. And please stay here as long as you want. If you have a little bit more time, Then stay here for a couple more minutes. And I'll close with a. . . Long sat, Short nam. Connecting to that truth within. Staaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa now. Thank you so much for showing up and practicing today. Namaste.