Traditional Hatha Yoga for a Calm & Stable Mind

This is a Traditional Hatha Yoga (Lunar) sequence created specifically to help you release, let go, ground, and calm down your nervous system. I will guide you through a series of Asanas (poses) primarily focusing on on Forward Folds and Twists, Pranayama (Breath Work) focusing on longer exhalation and short exhale retentions, and culminating with a meditation. Meditation is what real Yoga is about, not just movement. To access the higher mind and truth, we need to first calm and stabilise the mind. I highly recommend you to follow through this same sequence for the next 40 days.

Transcript

Blessings, Everybody. Welcome. I am honored to be able to share the teachings of traditional Hatha yoga with you. You might have heard me talk about this before in a previous video, But I would like to emphasize that Yoga is traditionally practiced not as a fitness workout, But rather a spiritual practice to connect with your truth, To connect with your higher self. God, The universe, Come with an open heart and an open mind. Release all your expectations around what yoga is and just receive the medicine. Of the sequin. This sequence is created very specifically to help you release, Let go, Ground, Calm down, And stabilize the mind. We will work through a series of asanas, Move through a pranayama, Breath work and end off with a meditation. I highly encourage you to do this for the next 40 days and let me know in the comments down below how this went for you. I'll see you on the mat. Come into an all fours position. Now we are going to use this dynamic movement to build the exhalation from 4 counts to 8 counts. To begin exhale all of your breath. Inhale, Stay in all fours for four. Two. 3. Exhale into child's pose for four. To three. Four. Inhale for four, Two, Three. Four. Exhale for 5, 2, 3, 4, 5. Inhale for four, Two, 3. Four, Exhale for 6, 2, 3, 4, 5, 6. Inhale for 4, 2, 3, 4. Exhale for 7, 2, 1. Three. Four five six 7. Inhale for four. To Four. Exhale for 8. Two three, Four. Five. 7. And hold. Breathe deep into your belly. Now come to stand on your mat. Separate your feet hip distance apart and place your hands on your hips. Exhale all of your breath. Inhale into your belly, Straighten your spine. Exhale, Hinge at the hips, Fold forward, Bring both your hands to the floor. Inhale, Half lift the spine. Keep your hands on the floor. Exhale, Fold forward. And breathe deep into your belly. If your hamstrings are tight you can bend your knees slightly. On each exhalation. Engage your pelvic floor slightly, Root lob. And feel the energy moving downwards, Grounding you. To come out. Keep your hands grounded. Inhale, Half lift the spine. Exhale touch your hands to your hips. Inhale rise back up to standing. Exhale, Release your hands down by your side. Moving into dynamic chair pose. We will do this without counts first. Inhale, Raise your arms up, Biceps by the ears. Exhale. Sit down into chair pose. Fold forward, Bring your pinky fingers to the floor. Inhale bring yourself back up to standing through chair pose. Exhale, Sit back down into chair pose. Fold forward. Bring your pinky fingers to the floor. Inhale, Raise back up to standing. Now we will incorporate the breath ratio of inhalation 4 counts and exhalation 8 counts with the same movement. Inhale for four. To Three. Four. Exhale for eight. Two. Three. Four. Five. 6. Seven. Inhale for 4. Two three four exhale for eight two three four five six 7. Inhale for four. Two three four exhale for eight two three four five 7. Inhale for four. 4. Exhale for 8, 2, 3, 4, 5, 6, 7, 8. Inhale for 4, 2, 3, 4. Exhale for 8 2 3 4 5 6 7 Now inhale, Hold in chair pose. Breathe deep into your belly. Inhale rise back up to standing. Exhale, Release your hands down by your side. Now step your right foot forward and left foot back 1 meter apart. Turn your back foot 45 degree inwards and square your hips to the front of the mat. Place your hands on your hips. Exhale all of your breath. Inhale, Straighten the spine. Exhale, Hinge at the hips, Fold forward, Bring both hands to the floor. Keep your hands grounded. Inhale half lift the spine. Exhale twist to your right, Bring your right hand up towards the sky or ceiling and look at your right thumb. If this is too much on your neck, You can simply look straight out or down onto the floor. Breathe deep into your belly. To come out, Look down onto the floor. Inhale, Untwist. Exhale, Fold forward. Breathe into your belly. If this is too much on your hamstrings you can use your block. Or simply come up to your fingertips to prop yourself up. Keep your hands grounded. Inhale, Half lift the spine. Exhale touch your hands to your hips. Inhale rise back up to standing. Exhale release your hands down by your side. Moving on to the other side, Step your left leg forward, Right leg 1 meter back. Turn your back foot in 45 degrees. Square your hips to the front of the mat. Place your hands to your hips. Exhale all of your breath. Inhale, Lengthen through the spine. Exhale, Hinge at the hips. Fold forward. Bring both hands to the floor. Keeping your hands grounded, Inhale, Half lift through your spine. Exhale, Twist to the left, Bring your left hand up towards the ceiling or the sky. Look at your left thumb. If this is too much for you, Simply look straight out or down onto the floor. Breathe into your belly. To come out, Look back down onto the floor. Inhale and twist. Exhale, Fold forward. Breathe into your belly regular one-to-one breathing. Again if this is too much on your hamstrings, You can use your block. Keeping your hands grounded, Inhale half lift the spine, Exhale touch your hands to your hips. Inhale, Rise back up to standing. Exhale, Come to the top of your mat. Release your hands to the side. Ready for Sura Namaskai. Inhale, Raise your arms up, Biceps by the ears. Exhale, Hint at the hips, Fold forward. Keep your hands grounded. Inhale half lift the spine. Exhale step back into plank. Shift your weight forward bend your elbows and come down to the floor. Inhale, Raise your head and chest up, Baby cobra. Exhale, Downward facing dog. Breathe into your chest. Take about five rounds. Downward facing dog is not hamstring stretch. It is a spinal extension. Make sure your spine is straight. If not, Bend your knees as much as you need to. Towards the end of this exhalation, Look forward, Step your leg towards your hands. Inhale half lift the spine. Exhale fold forward. Inhale with a flat back, Rise back up to standing. Exhale, Release your hands down by your side. One more time. Inhale raise your hands up biceps by the ears Exhale hinge at the hips fold forward. Keep your hands grounded. Inhale, Half lift the spine. Exhale, Step back to plank. Shift your weight forward, Bend your elbows, Come down onto the mat. Inhale, Baby crowbra. Exhale, Downward facing dog. Breathe into your chest. As you inhale feel your chest expand. And as you exhale, Bring your belly towards your spine. Supreme stability. Towards the end of this exhale step your leg forward. Inhale half with the spine. Exhale fold forward. Inhale with a flat back, Rise back up to standing. Exhale release your hands down by your side. Now bring yourself through one more round. Now come into a wide-legged standing position and turn your feet inwards. Touch your hands to your hips. Inhale, Straighten the spine. Exhale, Hint at the hips fold forward. Bring your hands to the floor. One more dynamic movement. Keeping your hands grounded, Inhale, Half lift the spine. Exhale, Bend your elbows fold forward. One more time. Inhale, Half lift the spine. Exhale, Bend your elbows, Fold forward. Now we will work with a breath count of 462. With the exact same movement, Inhale for four. Two. 3 four. Exhale for 6, 2. 3 4 5 6 Hold for two. Inhale for four. Two three four Exhale for 6, 2, 3, 4, 5, 6. Hold for 2. Inhale for 4, 2. 3. Four, Exhale for 6. Two. Three four five six hold out for two Bring yourself through two more rounds. Counting internally. At the end of this round, Come back to regular breathing. Walk your hands in line with your feet. Bend your elbows. Draw them into two parallel lines. Stretch your head towards the floor. And breathe into your belly. In every exhalation, Slightly engage your pelvic floor. Engage root lock. And feel apana, Feel energy moving downward. Grounding, Releasing, Letting go. To come out, Keeping your hands grounded, Inhale, Half lift the spine. Exhale, Touch your hands to your hips. Inhale with the flat back, Rise back up to standing. Exhale, Release your hands down by your side. Come to stand in the middle of your mat, Bring your legs together and put your weight into your right leg. Exhale all of your breath. Inhale, Bring your arms up, Biceps by the ears. Exhale, Hinge at the hips, Lean forward. Bring your spine and left foot parallel to the ground. Warrior 3. Internally rotate your back leg by pointing your back toes towards the floor. Hold here. Supreme stability. Inhale, Rise back up to standing. Exhale release your hands down by your side. Getting ready for the other side, Put your weight into your left leg. Exhale all of your breath. Inhale, Raise your arms up biceps by the ears. Exhale lean forward bring your spine and your right leg parallel to the floor Internally rotate your back leg by pointing your back toes towards the floor. Breathe into your belly. Inhale, Rise back up to standing. Exhale release your hands down by your side. Now come to lie down on your belly, Bring your legs together and interlace your hands behind your back. Exhale all of your breath. Inhale raise your legs, Chest and head up. Breathe into your chest. Exhale, Release everything and. . . Turn your left cheek to the mat. Relax and take a couple of breaths here. Return your forehead to the floor, Bend your knees and grab onto the outer edges of your ankle. Exhale all of your breath. Inhale, Lift up. Press your legs into your arms and breathe into your chest. Exhale, Release. Turn your right cheek to the floor Relax and breathe. Very gently press yourself back into all fours and come into a seated position with your legs out in front of you. Separate your legs same distance apart. Flex your feet. I will mirror you for this pose. Bend your right knee. Bring your right foot to the outside of your left glute. Sit towards the left and bend your left leg. Bring your feet towards your right glute. Ensure that both your sit bones are on the floor. If not, Simply re-extend your bottom leg. Bring your right hand behind your hips. Exhale all of your breath. Inhale, Raise your left hand up, Biceps by the ears. Exhale, Twist to the right. Bring your left elbow to the outside of your right knee. Inhale lengthen through the spine. Exhale, Twist even deeper and look towards the back. Without overexerting your neck. Breathe into your belly. To come out, Look forward, Inhale and twist. Exhale, Release. Onto the other side stretch both your legs out in front of you bend your left leg bring your left foot to the outside of your right glute sit to the right bring your right foot to the outside of your left glute sit back down and make sure both sit bones are on the floor Bring your left hand behind you, Exhale all of your breath. Inhale, Raise your right hand up, Biceps by the ears. Exhale, Twist, Bring your right elbow to the outside of your left knee. Inhale, Straighten your spine. Exhale, Twist. And look to the back without over exerting your neck. Breathe deep into your belly. To come out, Look forward, Inhale untwist, Exhale relax. Extend your legs out in front of you, Separate your legs hip distance apart and flex your feet. Bend your knees slightly if your hamstrings are tight and exhale all of your breath. Inhale, Raise your arms up, Biceps by the ears. Exhale, Hinge at the hips, Fold forward and grab onto the tops of your leg. Inhale half lift the spine. Exhale fold forward and make sure that you're not rounding your upper back. This is not a hamstring stretch. Spinal alignment. If you need to bend your knees go ahead and bend your knees more. Breathe deep into your belly. On each exhalation, Lightly engage your pelvic floor. Apply Root Lock. And send the energy downwards. Grounding, Releasing. Stretch your arms out in front of you. Inhale, Rise back up to seated position. Exhale, Release your hands down by your side. Coming into Shavasana. Turn yourself around and lie down on your back. Separate your legs apart, Allow your feet to fall outwards. Place your hands beside you. Turn your palms facing upwards. Gently draw your shoulders down and tuck your chin slightly. Breathe into your belly. Allow your breath to calm down your mind and simply rest in awareness. Begin to bring your awareness back to your breath. Start to move your hands and your legs. Stretch your hands above you. Bend your knees. And turn towards the right side. Take a couple of breaths here. Gently bring yourself back up to a seated position. Come into a comfortable cross-legged position. And make sure that the level of your knees are below your hips. If you need a pillow to sit on to prop you up. Go ahead and grab that. This is to ensure that you create a lot of space in your belly so that you can breathe deep into your belly for this breath work sequence. Also it helps to straighten the spine and maintain a Good posture. Spinal alignment. In meditation. So for this breath work, We are going to work with the ratio 6-6. Six six four 99996. Don't worry about this. I will count and guide you through this. We will utilize deep belly breathing. So before we begin, Take a couple of deep belly breaths to practice. Inhaling through the nose and exhaling through the nose To begin, Exhale all of your breath. Inhale for six. 3. Four. Five. Six. Exhale for 6. Two. 3. Four. Five. Inhale for six. File. Exhale for six. Two. Four. Five, Six, Hold out for four, Two, Three, Four, Inhale for nine. 3. Four. Five. Six. Seven. Eight. Nine. Exhale for nine. Too. 3. Five. Six. 7. 9. Inhale for nine. 3. Four five six seven Eight. 9. Exhale for 9 four. Five. Six. 7. 8. 9. Hold out for 6. Five. Inhale for six. To 3. Four, Five. Six. Exhale for 6. To 3. Four. Five. Inhale for six. Four five six Exhale for 6. Two. 3. Five. Hold out for four. 3. Inhale for 9. Two. 3. 4. Five. Six. Seven. Eight. Nine. Exhale for nine. Four. Five. Seven. 9. Inhale for nine. Two. Three, Four. Five, 6. Seven. Eight. Nine. Exhale for nine. Two. 3. Four. Five. Six. Seven. Eight. 9. Hold out for 6. To file. Six. Inhale for 6. To 3 four five six exhale for six To. Three. Four. Five. Inhale for six. 3. Four five six exhale for six two three 4. 5. 6. Hold out for 4. Inhale for nine. Four, 5 6 7 8 9 Exhale for 9 to three, Four. Five. 6. 7. 8. Inhale for 9. Four. Five. Six. Seven. Eight. Nine. Exhale for nine. Two. Three. 4 Five. Six. Seven. 9. Hold out for six. Two. Five. Inhale for six. Bring yourself through two more rounds, Counting internally. At the end of this round. Bring yourself back to regular one to one breathing. And shift your awareness to the center of your forehead. See an inverted V. From the center of your forehead. Two lines running through your left and right nostrils. As you inhale, Start to be aware of the coolness of the air that you're taking in. And as you exhale, Start to be aware of The warmth. Of the air that you're exhaling. As you become more sensitive. Start to sense. The vibration. Of the air. Flowing in and out of your nostrils. This is Prana. Energy. Begin to consciously Draw. Energy, Prana. Into your nostrils from the air from your surroundings into the center of your forehead, Your third eye. And sense the polarization. In your third eye. Every inhalation. Drawing in more prana. The vibration. Polarization gets stronger and stronger. Now release. Your breath. And feel the palisation. At the center of your forehead. Completely independent. From your breath. With your awareness Bring. This highly charged pranic field. Down into your pelvic floor. Into your root chakra. The base of your spine. Now shift your awareness. To the inside of your head. Sense your mental content. Your thoughts. Your emotions. Your feelings. Observe all of them. With each inhalation. Sense the collection. Of your mental content. Moving down from your head. To the base of your spine Hold the breath in. Gently. And apply. Root lock mentally. So that it acts as a containment. Collection point of all of your mental content. As you exhale. Release and send. With your exhalation. All your mental content. Being released. Down into the core of the earth. One more time Inhale. Sense. Your mental content. Moving from your head down to the base of your spine. Hold the breath in. And sense the energies collecting at the base of your spine. In your root chakra. And as you exhale, Gently release. All of this. Into the core of the earth. Inhale. Bring all your mental content, All that you are ready to release. Down. To the base of your spine. Hold the breath in. Sends the energies collecting. In your root chakra. Exhale release. Into the earth. Inhale. All that you are ready to release. Down to your root. Chakra. Hold your breath in. Sense. All of it collecting at the base of your spine. Exhale, Release into the core of the earth. Repeat this process for another five more times. In your own time. Now let go of the breath completely. See or feel? A blue downward facing triangle at your root chakra. The Muladhara chakra. The base of your spine. Sense, The essence. Of Apana. The downward moving energy. As bolts of blue lightning shooting down into the earth. From the bottom tip of the blue downward facing triangle. Feel the electrical nature of this experience. Allow yourself to experience this for a couple of minutes. Now let go of this technique. And sense your body in an incredibly stable state. Sense your spine. Completely straight. Strong. As a. . . Pillar of light. Sense your mind completely free. Of all distraction worries. Move your awareness to the center of your forehead. And meditate. With a supremely stable and clear mind. Start to bring your awareness back to your breath. Begin to deepen your breath. If you feel called to meditate. For longer? Please. Feel free to pause this video. And go ahead and do that otherwise. Thank you so much. I hope that you can continue. This practice. For the next 40 days. And experience. The amazing transformation. May all beings be happy and free. Let's close this space. With three ohms.