Welcome to your practice.
This is a short but powerful Kriya set that is coming from the Himalayan tradition.
It is designed to help you to clear all the negativity,
Access clarity and willpower,
That ability to stay committed and follow through.
In yoga tradition,
It is said that we have three minds,
The negative,
The positive,
And their neutral mind.
When we find ourselves in a state of confusion,
Indecisiveness,
In that negative way of thinking and perceive life,
That our negative mind is dominant.
And the purpose of our negative mind is to simply keep us safe.
And what's safe is what's known,
Even though that known might not be working for you anymore.
So one of their.
.
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Best ways to shift from that negative way of thinking negative way of perceiving life is through dynamic breath and movement or kriyas So this class will help you to move through any negativity,
To clear.
Your mind and to arrive into more energized,
Balanced,
But grounded state.
So let's come into a comfortable seat.
Pretty much the whole practice will be seated.
So if you have a cushion or a block to sit on,
Have it nearby and please use it.
Take your hands together,
Gently close your eyes.
Allow your spine to get tall.
Ground down through your six bones.
And we'll open our practice with three sounds OM to connect within and connect without.
Inhale deeply.
Ohhhh!
Take a deep inhale.
Suspend the breath,
Press one palm into another to feel the activation around your heart center.
Exhale.
Just take a moment to set an intention for the practice today.
Or maybe for the day ahead.
Your intention serves as a compass that guides us through the day.
And then slowly release your hands and your knees open your eyes Interlace the fingers in the way that your left thumbs and the index fingers wrap around your right thumb.
So the right thumb reaching up into the sky and the rest of their palms are Squeeze together.
And this is called the Linga Mudra.
You place this mudra,
The hand position,
At the navel point.
Spine is tall,
Heart is lifted,
And we'll do Breath of Fire here for three minutes.
Really feel that how it creates more stability and more connection to your navel here.
So take a moment,
Close your eyes.
Drop your attention at the navel point.
The place of willpower Confidence.
Place of self.
And take a deep inhale.
And full exhale.
And inhale to begin Powerful acceleration through the nose as you're pulling the navel in towards the spine.
So make sure the inhale and exhale are equal with a focus on the exhalation and inhale happens on its own.
Steady breath,
Steady rhythm,
Whichever works for you.
You Keep your eyes closed and gaze to the third eye.
Steady rhythm,
Dropping into the rhythm that works for you.
Holding the hands in Lingamudra that helps us to really generate the heat in the body,
Increases their energy level.
And really help to relieve that anxiety and stress.
Helps us to relieve the physical and mental fatigue so that we can arrive into more clear space.
Thank you.
Keep it up.
Keep it steady.
And with Breath of Fire,
Really activating that inner power,
Inner strength.
The ability to really clear or older.
Negativity.
All their self-imposed limitations,
All the doubts and the confusion,
Offering all that into the fire element at the navel point.
Thank you.
Thank you.
Keep the breath steady but the whole body is relaxed,
Relaxing your jaw.
Keep your inner eye gaze to the third eye,
Just last 30 seconds here Thank you.
Inhale through the nose.
Suspend the breath.
Squeeze your palms together.
Lift up through your heart and gently lift in the pelvic floor.
Engage your Mula Band,
The root lock.
And visualize the energy moving from the base of your spine all the way up to the crown of your head.
In a gaze of the third eye,
Keep it steady.
Squeeze.
Feel their Spine,
Central channel along the spine.
Energy rising And exhale,
Release.
Take your hands on your knees,
Palms facing up.
Hands in Gyan Mudra.
And just be absolutely still Simply notice.
Notice how you feel at this moment.
You observe.
So these practices help us to cultivate that observing mind.
When we are able to detach ourselves from our thinking mind,
From the stories.
From the doubts.
From the confusion.
Simply observe anything that arises on the surface right now.
Deep inhale.
Full exhale.
Open your eyes.
So the next one is prana shakti.
We're inhaling in three parts through the nose and we're exhaling in three parts through the mouth.
Very powerful,
Dynamic way.
So we're inhaling,
Dividing inhalation in three parts like so.
And exhale dividing exhalation in three parts through the mouth.
When you exhale,
Make sure you use your navel to push all the air out.
So the last exhalation,
Squeezing all the air out.
Inhale through the nose in three parts.
Exhale through the mouth in three parts.
So really powerful.
And the arm's going to go like so.
You're going to stretch your arms up,
Palms facing forward.
As you inhale in three parts,
You make your fists and move the arms,
Bending the elbows in three parts,
As if you're pulling 100-pound weight here down.
And as you exhale through the mouth,
You push the palms forward in three parts.
Okay,
So the way I like to think about it,
When you inhale,
Visualize or feel or think about what you want to draw in into your life,
And when your exhale,
Have an intention of releasing whatever no longer serves you.
What you want to let go fully to release.
So have that energy to clear everything out of your system,
Out of your mind.
All right.
And we'll go here for a couple of minutes with full power.
So stretch your arms up.
Let's begin.
Inhale deeply.
And excel fully.
Eyes closed and inhale in three parts.
Excel in three parts.
Full power,
Full force.
Keep it steady.
Hmm.
Hmm.
Really accessing your pranic Shakti,
Pranic force here.
Make a decision to do this practice with full commitment.
With full commitment.
Clearing your mind,
Clearing your body from any stagnation,
From any negativity.
Really have an experience with that.
We know how we feel when we don't do this but how do we feel when we do this?
Really stay curious of what's possible.
Thank you.
Really cultivate that ability to uplift yourself,
To move through any stagnation,
Through any negativity.
Good.
Any hell to reach your arm,
Sir?
Suspend the breath.
Stretch the whole spine.
Gentle lift in the pelvic floor.
Squeeze your sex.
Muscles,
Organs,
Lift,
Squeeze,
Reach through your elbows,
Through your fingers.
And exhale,
Turn the palms out and guide your hands slowly.
To your knees,
Palms facing up.
Maybe you have that big smile on your face.
Just feeling that enliveness.
Vitality and clarity.
Breathe.
Feel.
Experience your own prana.
Prana Shakti.
That force that is behind every action,
Every thought.
Notice where you feel it.
Stay present.
Observe.
Nowhere to go.
Just stay curious about your own experience.
Staying curious about your inner world.
Deep inhale.
Full exhale.
Just open your eyes.
So I know it takes a little work to create that shift.
But it's so worth it.
So as we continue to move through this practice.
Really stay open to all these practices.
Stay curious.
Of what's possible,
Of how.
We can feel once we do these practices.
When we not get caught in our negative,
Judgmental,
Or skeptical mind.
Okay?
Till the next one.
You're going to bend the elbows.
Spread your fingers wide,
Bring your thumbs and little fingers towards each other,
But without touching each other.
And the rest of the fingers are spread out wide and very active.
So we're inhaling in two parts through the nose,
Exhaling in two parts through the mouth.
Same thing,
Using your navel to push the air out.
So as we inhale through the nose,
Your hands,
Your wrists move towards your heart in two parts.
And as you exhale through the mouth your hands moves out,
Away from the heart in two parts.
And again,
The same idea,
What you want to draw in into your life and what you want to clear out of your life.
This is called Shiva Kriya.
So that really destroys all the negativity,
Everything that no longer serves us,
The old patterns,
The old habits,
So that we can really rebuild ourselves.
From that new radiant place.
All right,
So we'll be here for a while.
If you do feel lightheaded at some point,
Just know that it's normal and take a break,
Breathe deeply,
And then rejoin when you feel ready.
Your nervous system is adjusting,
Your body is adjusting to these powerful breathing techniques,
So just be patient with yourself.
And.
Let's dive in with that open heart,
Open mind.
All right,
So eyes will be at the tip of your nose.
Really important to keep your eyes slightly open so it helps us to stay present and not space out.
And let's begin two parts through the nose,
Two parts through the mouth.
Keep going.
Spine is tall.
Heart is open.
Allow the breath.
Allow the energy to take over your body.
Without thinking too much,
Just move your wrists and focus on your breath.
Powerful,
Dynamic.
If there is any resistance arising at this moment,
Just become aware of that.
Notice if your mind has been provoked.
And see if you can just stay.
Go beyond the resistance of your mind.
Go beyond the judgment of your mind.
Stay curious.
Stay open.
Keep releasing.
Keep letting go.
Keep clearing your mind.
Keep clearing your heart.
Last couple of minutes,
Recommit to yourself,
Recommit to this practice,
Recommit to this moment.
Active fingers.
Active Rest.
Go beyond the resistance of your mind.
See what's possible for you.
Oxygenating the whole body.
Last minute here.
Last minute.
Accessing the power of clearing,
Of uplifting yourself,
Of really realigning yourself.
Accessing that bright radiant space within.
Take a deep inhale through the nose.
Suspend the breath,
Make your fists,
Make your hands,
Fingers active Squeeze everything.
Lift through your heart.
Eyes closed.
Gaze in between your eyebrows and squeeze.
Hold.
Hold as long as you comfortably can.
Exhale powerfully.
Release your hands on your knees.
Keep your eyes closed.
Drop in.
Perhaps sensing into that vibrant stillness within.
Feeling the vibration,
The subtle vibration of your energy.
Maybe through your heart,
Through the chest,
The solar plexus area.
Like a radiant sun.
The vital energy.
That clears any uncertainty.
Any mental fog.
Any confusion.
Allowing that bright energy Clear all the negativity.
On the cellular level.
In your conscious and subconscious mind Keep releasing.
As if all they are just melting away.
Melting away.
Sensing into this expansive nature within yourself.
That true inner power.
They have power to be kind.
Loving and compassionate towards yourself.
Accessing that space.
And really offering yourself that.
Unconditional Love.
That unconditional love.
The words of support and encouragement.
Deep breath in.
Full exhale.
In the last part here.
Keep your hands on your knees,
So we're inhaling through the nose as we're drawing the hands back towards the hips and arching the spine.
Cheating out.
And exhale through the mouth as you're rounding the spine and allow your arms to flow.
In a little dance.
So it's like a circle of breath,
Meaning there is no pauses in between inhales and exhales.
But inhale flows into exhale.
Exhale flows into inhale.
All right,
Couple minutes here,
Eyes closed,
And inhale deeply through the nose,
Arching your spine.
Exhaling fully through the mouth,
Rounding,
Allowing your hands and arms to float.
Inhaling nose fully,
Let it be the deepest inhalation.
Exhale completely through the mouth.
And continue,
Eyes closed.
Let it be meditative movement.
Exhale all the air out.
Inhale all the way down into your chest,
Into your belly.
Exhale through the mouth.
Feel into your breath.
With every inhale,
Fill yourself up with vitality,
With energy,
With clarity.
With every exhale release that no longer serves you.
Creating space.
Opening yourself up,
Opening your heart to life,
To new experiences Take a deep inhale through the nose.
Suspend the breath.
Eyes closed,
Lifting the pelvic floor and hold as long as you comfortably can.
Called kumbhaka,
The retention of the breath.
Relax your chest,
Relax your heart.
When you need to exhale,
Please exhale No straining of your breath.
Exhale.
Inhale deeply.
Excel fully.
In our last part,
We're doing the same thing with the spine,
But we're inhaling through the mouth.
And exhaling through the nose.
Okay,
Eyes closed.
Inhale through the mouth and arch your spine.
Open your heart.
Exhale through the nose.
Inhale,
Seep the air through the mouth.
Exhale through the nose.
And continue,
Please.
Deepest breath in.
Fullest exhalation.
Accessing that space within you beyond your thinking mind.
Beyond their anxious mind.
Beyond their worries.
And the fears of the future,
The fear of the uncertainty.
Dropping into this very present moment,
Experiencing the beauty of your breath,
The beauty of this moment.
Just a little longer here.
And inhale deeply through the mouth.
Suspend the bras.
Chin slightly in,
Eyes closed,
Spine is tall.
Exhale fully.
Then hold the breath out.
As long as you comfortably can without straining your breath,
Please inhale when you need to.
Inhale.
Exhale.
Couple more inhale through the nose Exhale through the mouth.
Last one.
Inhale deeply.
And exhale.
Close your eyes.
Take your hands in Gyan Mudra.
This gesture of knowledge and wisdom Close your eyes.
And drop in into the stillness Just feel into that enlivening self.
Vital.
Clear.
Spacious.
Thanking their universe for showing you the next right step.
And thinking for that courage and strength that you have to take.
The next right step to take the action for the next right step.
Stay with that.
Stay with that stillness.
With illuminated mind,
With clear heart.
Wink with strong navel.
Support it.
Ground it.
Grounded in your own power.
To create changes in your life,
Positive changes.
And simply observe and listen.
Listen to that voice of your heart.
That quiet voice that always guides you.
It is always there for you.
As being absolutely present and still.
Really giving thanks for clarity.
Giving thanks for Ability.
To see the next right step.
Just really stay here for a little longer,
Integrate,
Ground yourself.
Allow your body and your cells to memorize the state that you always can come back to.
Perhaps more calm.
More radiance.
More clarity.
And you're welcome to stay here as long as you want.
If you have a little bit more time,
You also can come lay down into Shavasana.
To integrate a little deeper.
And if you're ready,
Simply come back to your physical body.
Come back to your breath.
And bring your hands.
At the heart center in prayer position,
This gesture of deep gratitude.
For this moment.
Deep gratitude.
For the body that allows you to experience this life.
And deep gratitude for the life itself.
What a blessing to you.
Be able to experience this life.
We'll close with Om Shanti Shanti Shanti.
Connecting to that energy of peace.
Inhale deeply.
Om Shanti Shanti Shanti.
Bow your head towards your heart.
And thank yourself truly.
For showing up today,
For making it to your mat.
For practicing and for connecting.
Namaste.
This practice is wonderful to do every day,
Especially in the morning or committing to 40 days.
So if you feel connected,
Please consider to do it for 40 days as your sadhana.
