So now find yourself in a comfortable position.
Lean your back.
Straighten your shoulder roll back and down.
In parallel to the floor.
Make any adjustment your body needs.
To get into a comfortable position,
Whatever that means for you,
It might be cross-legged It might be lying down,
Wherever,
Find a comfortable position,
Bring the back straight and gently close your eyes.
In this moment,
Go within.
To that place of inner quietness.
Focus on your breath.
Notice how the air is coming through the nostril.
To the main one.
And from the navel to the nostril.
Fully focus on this process.
Breathing in that beautiful energy you want to cultivate within yourself.
Breathing out any tension,
Any thought,
Any difficulty.
Just feel peaceful and calm yourself.
Preparing your body to receive the strength of the breath.
And the power of the yoga practice.
Bring your palms together in front of the chest.
We'll chant one time on,
Followed by three chants.
Take a big deep inhale.
Aum you Shanti Shanti Shanti.
Feel the vibration activating.
Running through your whole body.
Grab your palms together in front of the chest.
Generate energy within them and place that energy in your forehead.
In your facial muscles.
In your throat.
Your hair center.
And the rest of your body.
Surrender yourself to the Mother Earth.
Say thank you for having the opportunity to keep getting to know yourself.
With inhalation bring your head up,
With exhalation open your eyes and look down.
We're going to start with some warm-up exercise so bring the chin towards the chest With inhalation rotate towards the right side and back.
With exhalation,
Left side and down Fully rotate the neck with inhalation,
Go up and back.
With exhalation down and forward one more time inhale all the way up follow your inhalation feel the pause make the pause with the neck exhale rotate down towards the chin now reverse inhaling towards the left and back Exhaling towards the right and down.
Feel the difference between one side and the other side.
Synchronizing.
Inhaling up.
Exhaling down.
One more time inhale up Liberating any tension of the neck.
Exhale,
Down,
Come back to the center.
Now with inhalation,
Bring both hands towards the sky.
Try to stretch as much as your body allows you.
Exhale,
Only the fingertips go towards the floor.
Inhaling,
Open towards the sky,
Reach,
Create a space between the ribs.
Exhale down,
Chin to the chest,
Feel the back of the neck.
One more time,
Inhale,
This time bring your hands together,
Elongate,
Making the armpit separated from the trunk.
With exhalation,
Bring the fingertips towards the floor,
Chin towards the ears.
Now inhaling right hand up exhale left hand in the same line as the hip walk towards the left towards the left right hip press down left hand walk backwards so there is a big stretch on lateral side of the body keep breathing here if you can bend the elbow and stretch even further look through the right armpit two and one with inhalation bring both hands up with exhalation right hand towards the right side keep walking towards the right towards the right left hip pressing down so we can feel from the left hip to the left middle finger stretching the whole lateral side of your body.
If you can,
Bend the elbow,
But do not lift the left leg.
Very good.
Three.
And going with inhalation bring both hands up with exhalation interlock your fingers behind your head Now,
Inhaling,
Open the chest to open the elbows.
Exhale,
Bring the elbows together,
Chin to the chest,
Roll the body.
Inhale up,
Elongate the neck,
Push the chest forward.
Exhale down,
Bring the back,
Back,
Chin towards the chest.
One more time.
Inhale,
Open.
Exhale,
Close,
Very good.
Now with inhalation bring your hands up,
With exhalation interlock your fingers behind your back,
Chest open,
Inhale,
Open the chest,
Look up,
Exhale,
Bring the forehead towards the floor.
If you can,
If not,
Whatever you reach,
That's ok.
Keep pushing the hips back.
He fell asleep.
Exhale towards the right side.
And come back to the center.
Just check where your body is today.
Exhale towards the left side One more time,
Inhale bring your chest up.
Exhale down towards the floor keep breathing here if you want you can put a block in the head if you don't reach the head and just keep pulling the arms up and up and up stretching all the way hips goes towards the floor.
It goes forward.
Two and one inhale come back to the center exhale bring the hands behind your back fingers pointing to yourself.
Now with inhalation bring the hips forward exhale down if this is too difficult with cross-legged then open the knees like this inhale bring the hips up Excellent job!
Tschüss!
Variation inhaling push the hips forward chest up also exhale down and one more time inhaling bring the knees down push the hips forward chest up scapulas together keep breathing here five six two and one exhale down very good now one by one bring the legs forward we are still doing some warm-up we will warm up every single joint And this is always good for any sort of.
.
.
Practice that you want to do or just even when you wake up just rotate the ankles for now when you wake up you can do some warming exercise.
And your body will be ready for what the day has for you and reverse towards the other side,
Very good Now bring right foot next to the left knee.
Grab the thigh,
Inside,
Left foot fully active,
Chest up.
With inhalation bring the right leg up.
With exhalation,
Forehead towards the knee.
Three,
Two times more.
Inhale up.
Exeter done.
One more time,
Inhale,
Elevate the leg as much as your body allows you,
Chest also elevate.
Excellent.
This time with inhalation bring the right leg up,
With exhalation rotate the three times the knee.
And three come back to the center make the movement really slow so you can feel the ligament reverse towards the other side making the knee strong that's really important With inhalation,
Again bring the leg up.
With exhalation,
Bring hands forward.
Keep breathing here.
Five.
And one right foot on top of the left thigh.
Rotate the knee.
You see we are working every join.
If the knitting doesn't rotate,
Which is not the knee actually,
Is the hip,
The femur in the hip,
What we are rotating.
Just imagine you are rotating.
If you cannot do something,
Imagine you are doing it.
Because first of all,
We need to have like a mental map.
Then we can make it physical.
And reverse towards the other side.
Feel anything you feel.
That's what the practice of yoga is for.
Very good.
Now change the side.
Right foot fully active,
Toes pointing up.
Left foot next to the right knee.
Grab your side,
Bring the chest up with inhalation,
Left leg up.
With exhalation head towards the heart.
Inhaling up.
Exhale,
Bring the thigh towards the chest,
Head to the knee.
And one more time,
Inhale,
Elevate chest,
Elevate knee as much as your body allows you.
Exhale down to wisdom At this time,
With inhalation,
Bring the leg up.
With exhalation,
Rotate three times.
Giant cycle with the toes.
And refilling the element,
The ligament involved.
And reverse 3 and one bring the leg up with inhalation with exhalation forward keep breathing five and one left foot on top of the right thigh.
Rotate the knee.
Sometimes when the knee doesn't rotate,
You can also go up and down,
Side to side.
Just explore how much mobility do you have in your hip.
The thing is that if you have any stiffness,
It's because you have some blockage.
Blockage can be mental,
Can be emotional.
Reverse towards the other side,
Or could be mental,
Emotional or physical.
Throughout the day.
Which door?
We store emotions,
We store thoughts,
We store feelings.
Chemicals in our bodies,
So through the practice of yoga we liberate any tension we don't need.
Very good.
Now bring both knees.
Together,
Grab your site insight.
With inhalation,
Bring both legs up as much as your body allows you.
You can also stay here,
That's not a problem.
Back straight.
Exhale,
Only toes touch the floor.
Knee towards the chest.
With inhalation up with exhalation down,
Chest up,
Toes on the floor only.
One more time,
Inhale up.
Exhale,
Down.
And this time with inhalation,
Bring the legs up.
With exhalation,
Bring the hands forward.
Also here is okay.
Don't compare yourself,
Just check how much your body allows you today.
And keep practicing.
Smile,
Five.
And one,
Very good.
Bring all of the feet.
Together.
Open your feet like if it was a book so the sole of the feet is pointing towards the sky and move the legs up and down 5 4 3 2 1 5 4 3 2 And with inhalation,
Chest up.
With exhalation,
Walk forward with the hands.
Right hand forward,
Left hand forward.
So you elongate each side of the back.
Very good.
Try to keep the knees pushing down towards the floor,
Opening the sole of the feet.
Elongating with the hands going a little bit far.
But find that position where you can still keep breathing naturally.
5,
4,
3,
2,
1 and one with the inhalation come back to the center with exhalation.
Bring the knees together,
Place them side to side.
Very good.
Now cross the legs.
Bring the knees forward,
Hands forward and we go to Marjariyasana,
Cat and cow position.
Make sure your hands are fully open,
Middle finger looking towards the top of the mat.
Thumbs looking at each other,
Pinky fingers looking towards the edge of the mat.
Those are part of the feet pressing down firmly knees under the hips with inhalation drop the belly arch the back look up With exhalation bring the belly in,
Roll the back,
Chin to the chest.
Inhaling,
Drop the belly,
Chest up,
Look up,
Fingers fully active.
Exhale,
Roll the back,
Chin to the chest,
Press the dorsal part of the feet.
One more time inhaling up Exhaling down,
Simple movement.
That make our body function properly without pain.
Come back to the center,
Bring the knees up,
Little bit up.
And exhaling down.
Very good.
Feel the forearm getting active.
With inhalation bring the knees up a tiny bit exhale down one more time inhale bring the knees up stay here keep breathing feel the core engage and with exhalation bring the knees down but keep the core engaged feel it in your core very good now keep it like this with inhalation right hand forward with exhalation left leg backward stay here keep breathing five like if somebody's pulling you from both and expanding your body.
And one,
Hands and knee on the floor.
Now again,
Engage the core.
You can do it from here or if you need,
Lift the legs up.
Bring the knees down,
Keep the core engaged.
With inhalation,
Left hand forward,
Right foot backward.
Keep breathing.
And one breath,
Hands and knee on the floor with inhalation bring the belly down,
Chest up,
Look up,
Coxis up With exhalation roll the back,
Chin towards the chest.
Now tuck your toes in,
Bring the knees up and back.
We go to Adho Mukha Svanasana.
Take a second to get yourself into the position.
This is one of the most powerful positions because not only eliminate the laziness of the legs.
But it creates a really good flow of energy.
In our body,
Our head is pointing down,
The energy is coming upside down from the legs to the head,
Normally is the opposite way,
Is from the head to the body.
Down to the feet.
Open your hands fully so there is light weight on the wrist.
Lean the shoulders back.
Hips also back,
The weight goes towards the back.
Of your legs.
Those in heels,
Slightly out.
Keep breathing here 5,
4,
3,
2,
1.
And now many people question or ask themselves,
Am I in the right distance?
How do we know?
Plank position with inhalation,
We should breathe.
Feel the toes stay in the same place.
That's it.
So if you need to make any adjustment,
Make any adjustment so you don't need to move the toes.
Now with exhalation,
Bring the knees down,
Then the chest,
Then the chin.
Ashtanga Namaskar.
With inhalation,
Push the floor,
Pelvis down,
Shoulders also down,
Glutes relaxed.
With exhalation,
Go back to Adho Mukha Svanasana,
You see,
So you don't need to move the feet.
Let's do it a few times.
With inhalation,
Transfer the weight to the feet.
Forward into plank position,
Shoulders under the wrists.
Fingertips fully active.
With exhalation,
Only bring the knees down,
Keep the core engaged.
Then bring the chest,
Then the chin towards the floor.
Elbows in.
With inhalation,
Push the floor,
Chest up,
Shoulders down,
Glute relaxed.
With exhalation,
Tuck your toes in,
Go back to Adho Mukha Svanasana.
This is a complete exercise.
You don't have time,
Do this round a few times.
You are all done for the day.
Let's do it one more time.
Inhaling plank pose,
Transfer the weight forward,
Santolanasana.
Exhale,
Knee,
Chest,
Chin towards the floor.
Eight point of support.
Ashtanga Namaskar.
With inhalation,
Chest up.
Kubra or Bhujangasana.
Feeding them.
With exhalation,
Tuck your toes in,
Go back to standing.
Adho Mukha Svanasana.
Very good.
Now slowly slowly walk the feet Go wash the hands.
Bend your knees if you need to.
But keep the back fully relaxed and straight.
And slowly,
Slowly,
Slowly come to the top of the mat,
Standing position.
We're going to start today with Bricks Asana,
Three poses.
So what we're going to do is transfer the weight towards the left foot.
Open the toes so you can grab the floor with the toe.
And we have different options.
Option number one,
Toes on the floor,
Heel on the ankle,
Or heel in the inner calf Or if you can,
Bring the heel.
To the groin,
Toes pressing down towards the floor.
Very good.
Once you are here,
Bring the hips forward,
Open the knee.
This is a hip opening position as well as balancing position.
Bring your hands together in front of the chest.
With the heel,
Press the thigh.
With the thigh,
Press the heel.
Keep breathing.
Five.
And one,
Open the hands,
Only if you can.
If you struggle,
Just stay.
You can also hold yourself with the wall.
With a chair,
No problem.
We are developing the strength of the legs.
We are releasing some tension in the hips.
That's all.
And if you concentrate on a single point,
You also develop your concentrating power.
Bring your hands together in front of the chest again.
And only if you can.
Fall forward parallel to the floor.
Bring the hips back,
Chest forward,
Not the head,
Just the chest.
Chest forward.
Keep breathing here,
Five.
Two,
One,
Come back to the center with inhalation.
Bring the knee up and slowly,
Slowly come up off the position.
That's how we enter and we get out of position slowly.
Now the other side.
Naturally,
We should do that in.
.
.
In life also.
We need to find where we are comfortable at,
Where we can hold whatever is coming Bring your hands together in front of the chest.
And then slowly,
Slowly come out of the situation.
We is in,
We is out.
Very good.
Now open the knee towards the side,
Push the hips forward,
Chest up,
Coccyx in.
Heel pressing the thigh,
Thigh pressing the heel,
Hands together in front of the chest Now breathe in and out.
Make your breath.
ESC.
Make your body.
Table.
Drawn,
This is what 3 posts teaches us.
8 breathing 5 two and one bring your hands up elongate every day feels different with yourself.
Keep breathing.
Expanding the chest.
Bring your palms together in front of the chest.
And slowly slowly again fall forward that's it very good you can bend the right knee a little bit no problem but keep moving the chest forward first.
5 4 3 And one inhale,
Come back to the center.
Exhale slowly slowly let go of the position you are in the top of the mat right So with the inhalation bring both hands up.
With exhalation place the hands on the floor,
Right foot back,
Left foot back into again Adho Mukha Svanasana.
With inhalation,
Go to the plank position.
With exhalation,
Knee,
Chest,
Chin towards the floor.
Ashtanga Namaskar.
Inhaling,
Cobra or bhujangasana,
Chest up,
Relax the glutes.
X and go back to.
Adho Mukha Svanasana.
Breathe in and out.
Now with inhalation,
Right leg up.
With exhalation,
Place it between the hands.
Left heel on the floor.
Come to standing position.
Make sure the right heel is in the middle of the left arch.
Both hips are pushing forward.
Chest up and side to side.
Your spine should be in the middle of your body,
So it's not like this or like that.
In the right middle of your legs.
Hand side to side,
Scapulas together.
Now with inhalation bring right hand towards the sky,
With exhalation bring the hip,
Left hip towards the left,
Right hand towards the right,
Keep going forward and left.
Forward and left whatever you're ready just grab the leg look up very good utthita trikonasana if you can go a little bit more down without losing the alignment then you can go a little bit more down if not find that comfortable position where you can breathe in and out easily and in there notice how your body does the change needed to go a little bit deeper so you get into a journey because you don't know when or what is coming next.
Very good now with inhalation bring both hands up With exhalation,
Change the side,
Right foot in,
Left foot towards the left side.
Again,
Adjust your legs.
Left heel in the middle of the right arch.
Hips pushing forward so there is external rotation of the legs.
Coxis in,
Chest up,
Hands side to side With inhalation,
Left hand towards the sky.
Elongate.
With exhalation right hip towards the right side,
Left hand towards the left side.
When you are ready,
Bring the hand down,
Right hand up.
Keep pushing the hips forward,
Chest up.
In this position,
The ankles,
The muscle of the legs are getting strong and elastic without strain.
We're releasing any stiffness in the hips,
In the back,
In the shoulder.
And the chest is fully open so you can deeply breathe.
Five,
Four,
Three,
Two,
One.
And one,
Come back to the center,
Bring both hands towards the top of the mat on the floor,
Right foot back into Adho Mukha Svanasana bring the weight back,
Light weight on the wrist With inhalation come to plank pose.
With exhalation now you can go down Chaturanga Dandasana or Ashtanga Namaskara with or without knees.
Inhale push the floor with or without knees.
Go yourself.
Exhale go back to Ah,
The Mukha Svanasana.
Nice,
Very good.
Is in a knot And on your next inhalation,
Drive the leg up.
On your next exhalation,
Bring the right foot between the hands.
Left heel on the floor,
Right hand next to the right toe.
If this is too difficult already,
Grab a block.
The idea is that the right knee is bended 90 degrees.
Left hip is pushing towards the sky.
So make it easy on yourself,
You can even do this.
And slowly,
Slowly make your way down.
Doesn't matter where you are,
Bring the left hip twisting,
Like if you want it to open towards the side.
Write me,
Ben.
Left hand can be in the hips or if you want you can bring it all the way up or if you want you can bring it over the ear that's it extended this is Parsvakonasana so is the extended side angle the idea is to extend the whole lateral part of the body as well as opening the hips.
5 too and this position is really good to eliminate the love handles and the fat around the thigh.
You can feel it while three two and one with inhalation push the floor come all the way up hands on the hips with acceleration.
Right.
Foot in,
Left foot out.
Nice.
Now again push the hips forward.
The weight is in the middle.
Bring the knee towards the side,
Left hand.
On the outside of the left foot.
If you need the block,
Use the block.
Make your life easy.
If you are doing yoga but you are struggling,
That's not yoga.
You need to make a very difficult position look easy.
So whatever is difficult,
Come back and make it easy.
With inhalation,
Chest up,
Hips back.
Neat bent I shall bring your hand up.
Or on the hip.
Or over the here,
Wherever you feel comfortable,
Keep breathing,
Holding the position noticing whatever you notice,
Fine.
And one with inhalation come back to the center With exhalation again hands on the floor,
Right foot back into Adho Mukha Svanasana.
Very good.
Again inhaling,
Transfer the weight to Santolanasana or plank position.
With exhalation go down Chaturanga Dandasana or Ashtanga Namaskar with or without knees.
With inhalation push the floor,
Cobra or Urdhva Mukha Svanasana.
With exhalation.
Go back to Ah,
The Mukhaswanasana,
Breathe in.
I'm out.
If at any point you need to go to child pose,
Go to child pose.
Yoga teachers are the guide.
But the real guide,
The one you need to listen to,
Is your body.
So do what your body asks you.
No judgment.
And slowly,
Slowly work with it.
Now with inhalation,
Right foot up.
With exhalation,
Place it between the hands.
Help yourself.
If you need to help yourself to put the foot in the right place,
That's not a problem.
Now with exhalation,
Left foot,
Tiny step closer.
Both feet are looking towards the top of the mat.
With inhalation push yourself off the floor,
Lap your hips.
Nice now bring the left hip forward right hip backwards so they are square don't let the right one go forward right one back one square both feet looking towards the top of the mat.
Very good.
Now you can grab your hips.
Or you can grab your wrist or you can grab your elbows.
With inhalation bring the chest up Push the hips forward,
Exhale go parallel to the floor to go parallel to the floor bring the hips back chest forward very good that's parallel to the floor very nice Now with inhalation,
Come back up,
Push the hips forward,
Chest up.
With exhalation again go parallel to the floor.
One more time,
Inhale up and forward the hips.
Exhale down parallel to the floor press the big toes press them down firmly hips back now if you can only if you can bring the hands forward that's it really good two,
You feel it in the glute,
You feel the abdomen sucking in legs are getting strong back is also getting strong keep breathing two and one now hands on the floor pull forward completely left hip push in does it feel the stretch in the lateral side of the leg lateral side off the back.
Final position.
Jean touches the shin.
Or three.
And going with inhalation,
Bend the right knee,
Look up.
With exhalation,
Right foot back into Adho Mukha Svanasana.
Very good.
Now with inhalation,
Left leg up.
With exhalation place it between the hands.
Same problem other side.
Right foot little bit close.
Push the floor counterstand in position.
Sometimes doing justice is difficult enough.
So stay there.
This is just to check your limit and your potential today.
Today is different than tomorrow,
Than yesterday.
Now bring the right hip forward,
Left hip back.
Both feet are looking towards the top of them.
Grab your hips You can grab your wrist or you can grab your hand.
Elbows.
Even you can make a namaste here if you like.
Open the chest.
Whatever it is,
With inhalation pushing the chest up,
Hips forward,
With exhalation parallel to the floor,
Hips back,
Chest forward.
Big toes pressing down.
Inhale,
Bring your chest up,
Look up.
Excel 4 synchronize the breath so if I say inhale up as you are inhaling you go up up up up when the inhalation finish you stop Then exhale and do the same,
Follow the exhalation until you.
.
.
Finish then you stop very quickly.
One more time inhale up exhale down all the way,
Hands on the floor Fall forward.
Keep breathing.
Five.
And when he shall look up Exhale,
Bring the left foot back,
Right foot back,
Adho Mukha Svanasana.
Very good.
Last time with inhalation.
Transfer the weight to Santolanasana or Plank position.
Exhale,
Go down as Tanganamaskar or Chaturanga,
With or without knees.
Inhaling,
Cobra,
Bhujangasana or Urdhva Mukha without knees.
X will go to child pose.
When we focus on our breath,
When we observe our breath.
We are able to observe.
How is our body feeling?
How is your mind?
Reacting to the body.
Observing our mind.
And our body.
Like different entities.
Give us different perspectives about ourselves.
And we realize we are not that bad,
We are not that good.
We're just what we are.
And we are here.
To enjoy.
Now with inhalation bring your chest up.
With acceleration.
See you soon.
On your hips,
Bring the legs forward.
Feet fully active,
That means they are pointing up,
They are not hanging out,
They are pointing up.
You can bend the knees a little bit and even put like cushion or something on the knees if that is too difficult.
Many options if not let me know and I will let you know what you need to do inhale bring your hands up Excel Full Form.
Touch the floor,
On the heel or the legs,
Whatever and I will see you in the next video.
Exhale,
Try to reach the top of the mat,
Elongating the lower back.
You feel it?
One more time.
Inhale up.
The more you go up,
Please.
More you can when exhaling go back down very good now put your hands on the floor on the knees wherever you reach that's fine and try to relax the head so if you have a block You can relax the head.
On the look.
Stay here.
Very good.
Keep breathing.
In Vāci-mūta-nāsana.
Back Stretching Pose.
In this position,
The digestive system getting stronger because they digested fire.
Is increasing.
The abdomen becomes flat.
The shoulder,
The back,
The neck.
Is toning up and becoming more elastic without.
Training.
The visceral organs are massage-managing,
Digestive disorders like constipation,
Flatulence,
Or lost of appetite.
It's also helping remove the excess of fat in the abdomen.
Are in the thighs.
So try to reduce the space between the abdomen and the thigh,
Compressing them together.
To do so,
You need to bend the knees a little bit,
Relax the head so the whole back is relaxed.
Is relaxed.
When the spine is in horizontal,
It's refreshing the body.
And the mind is resting.
So many benefits for this position.
With inhalation bring both hands up.
With exhalation placed in behind your back.
Chest forward,
Fingers pointing to yourself.
Just keep pushing the chest forward as a counter pose varies.
Breathing,
Filling up yourself.
With the life force.
Rejuvenating,
Your whole body.
Now come back to the center.
And lie down on your back.
Bring the legs towards the chest and rotate the legs towards one side giving yourself a lower back massage.
And towards the other side This is also very beneficial for the abdominal organs.
Creating a space,
Creating movement,
Making the blood supply.
Be greater.
In those areas.
Making the functioning of our body much better.
Drop both knees towards the left side.
Look towards the right side.
Both shoulders on the floor.
Keep breathing,
Twisting,
If you want more of a twist,
Then in.
.
.
Lock the legs.
Push towards the side but don't forget shoulders on the floor Look towards the right side.
Come back to the center and change the side towards the other side.
The knees towards the right,
The side towards the left.
It breathes inside And we're going back to the center.
And go to the final position.
Shavasana.
Bring your legs together.
Bring your palms facing up.
Relax the jaw.
Adjust your back.
Adjust.
Your legs.
And go to the final position.
Shavasana.
Relax.
Your whole body.
Relax your whole mind.
Shavasana means that body.
And in a dead body there is no movement.
In a dead mind there is no thought.
The goal here is to imitate a corpse.
So you can fully feel the essence.
Of being alive.
So forget completely about your physical form.
Forget completely.
About your mental activity.
Just enjoy the pure essence of being alive.
During Shavasana you can realize what you are.
You are a creature,
Part of nature.
And in nature,
Everything is perfect.
Everything has a purpose.
So you are also perfect.
You just need to leave your body and your mind.
At rest sometimes,
To realize that you are perfect.
Remain emotionless in body and mind.
It's not easy.
That's why Shavasana is the most difficult.
Position to master.
While you are here.
Fully rest in your body,
Fully rest in your mind.
While being conscious.
You are also learning the art of relaxation.
Which I consider to be the antidote to this modern one.
Take a couple of more minutes.
And slowly,
Slowly start to externalize your awareness by moving your toes moving your fingertips.
Moving your head side to side Bring the hands over the head,
Gifting yourself with a big stretch.
Bring the knees towards the chest.
Have yourself,
Appreciate yourself,
Love yourself,
Love yourself so much.
Move side to side dropping the knees towards the right or the left,
Doesn't matter.
But keep enjoying the beautiful energy you have cultivated within yourself.
With eyes closed,
Push yourself back to Sukhasana,
Comfortable,
And sit in position.
Whatever that means for you.
Take a second to appreciate your inner state.
There is always so much going on within ourselves.
To practice neutrality.
To practice peacefulness.
Become.
Precious.
Draw a smile on your face and let the smile remind you that you have access to your inner peace anytime you like.
Bring your palms together in front of the chest.
We'll chant one time on followed by three chants.
Take a deep inhale.
Shanti.
Shanti.
Shanti.
Shanti means peace,
Peace for your heart,
Peace for your mind.
Peace for your body.
We've seen them.
And place that energy in your forehead for your thought to be positive.
And your facial muscles are nothing or nobody take the smile away from you.
In your throat so your words are sweet and useful.
In your heart center.
And the rest of your body.
Surrender yourself to the Mother Earth.
And be grateful that you have one more day to enjoy this beautiful world.
And bring your head up Exhale,
Open your eyes.
Namaste.
