Hormonal Yoga Therapy | a complete practice for hormonal balance | Happy Hormones - Happy You

Transcript

[Music] let's stand up for warm-up exercises stand with your feet comfortably apart bring a bit of firmness into your lower body interlock your fingers push the palms out for shoulder exercise right away with bhastrika we exhale and then we begin inhale up exhale down arms inhale exhale tummy out tummy it to wake up your abdomen and plus why don't we bring up the arms again maybe you stand a little wider for side to side we start with inhalation to the right exhale in Center and then inhale right exhale left inhale exhale tummy and tummy in in your own pace make sure even though your body moves side to side your abdomen moves out and in maybe a little bit tension in the glutes so your lower back is stable and then come back to Center next round we in here to the left exhale and then inhale left exhale right and then back to Center bring the hands behind your head for a sambar feet more apart the knees soft and swinging the hips side to side we started with in relation to the right exhale and begin right left inhale exhale nice sauce swing from side to side elbows upper body is quite not moving but the hips are moving and back to Center exhale and we begin to the left inhale right exhale left in here and last one come to Center then tilt your pelvis so your butt is sticking out that's our starting point and inhalation will be the talk so exhale here and then tuck inhale tilt exhale tuck tip inhale exhale your pain again being soft in the knees yes and neutral then we start with a tuck and the tilt will be the inhale exhale and then tilt inhale tuck eggs here and last one we cross the legs for standing leg stretch hens are still interlocked anyway bring them up in the air and let the index finger point out and toe smallest in one line if that's possible Fito don't need to be together egg here bend down and first of all just reach here in your forward bend and if you want to bounce with the breathing you can bounce if your hands are on the floor grab your elbows exhale and begin bhastrika inhale exhale inhale exhale always eight to ten maybe and then last exhalation inhale forward and up and changing the left foot so the leg is in front and exhale go down let your head hang maybe grab your elbows exhale and begin bhastrika inhale exhale and you can bounce with your inhalation coming up and your exhalation pulling down squeezing the abdomen in for a good massage in the lower abdomen yes and last exhalation inhale stretch forward and exhale release your arms release your legs to sitting for flying here and please open your hair if you wish to cook your hands into the mudra of Union sit straight have a good seat shoulders relaxed and arms about shoulder high with a little pull so you can really pull the elbow back we start with inhalation to the right so exhale and Center and then inhale right exhale left inhale exhale try again to move your tummy strongly keep the eyes maybe a little open when you tend to get dizzy and then come back to Center stop the breathing you can change the hook off your hands hook them the other way around and you can also change the crossing of your feet so the other one is on top we start with inhalation to the left exhale and begin inhale up exhale right your pace and last one coming back to Center bring your hands to your knees take a moment to stop any dizziness and then we do the sitting cat just with a normal breath and opening the chest with our inhalation extending the spine and then exhale roll in and you can start just following your own breath Oh exhalation into the round back and inhalation into the open chest and the back bend just as in a cat on all fours but you're sitting and then you can come to neutral and grab your big toes from under your knees with your index finger and thumb and all the toes with the rest of the fingers and we do one round of sitting here with bhastrika so try again to keep your head fairly still and the movement between shoulders and pelvis so the spine is moving but not the cervical spine so much you can keep your arms fairly straight if that helps and then we exhale here and we begin the movement inhale exhale extension flexion of the spine and the movement when you do it fast will not be in such a big range of motion but with the little speed yes super and last one let me do the third variation you hold onto your toes and this time we take a deep inhale and retain the breath hypertension just don't in here fully take an X here then inhale deeply hold the breath and to as many movements as you can with that retention whenever the exhalation comes just stop and relax and then we are ready for our first asana warm-ups are over so you can stretch out your right leg for general sheersh-asana bring the left knee in and take it out to the side inhale reach up in your arms and exhale bend forward grab your right big toe with your right hand if you can hold left hand on top and if you want you can again bounce down and up for increasing the massaging effect in your lower abdomen we start together you can point your foot forward if you want to do the bouncing so you foot can guide you in the movement we exhale and then we begin bhastrika inhale exhale little up-down and strong movement of the abdomen is more important than the bouncing so if it's difficult to coordinate both rather just use your abdomen that's fine perfectly fine and then exhale and stay down in here deeply for circulation hold bring the tip of the tongue to the upper palate and concentrate on the tip of the nose to mullah bandha and now change the concentration to the right ovary or testes prostate and exhale slowly we do a second round exhale one more time and begin in here exhale bouncing if you wish for sure moving your abdomen and last one staying down in here deeply retain tongue to the palate concentration on the tip of the nose mula bandha and again right ovary and exhale inhale stretch forward come up exhale release your arms and then change the side with your legs left leg is straight right knee is bent and for circulation when I say ovary the men just think no testes prostrate okay stretch up and exhale bend forward and down grab your foot with your left hand first now and right hand on top point the foot forward if you want to do the bouncing exhale and begin inhale exhale coordinate the movement with the breathing you can choose to breathe slower or faster and exhale stay and inhale deeply hold tongue to the palate focus on the tip of the nose and mula bandha change concentration to the left ovary and exhale continue breathing we do a second round can take another exhale point your foot and begin inhale exhale and last exhalation stay inhale deeply point the tip of the tongue to the palate concentrate on the tip of the nose and do mula bandha and change concentration to left ovary and exhale and then inhale stretch forward and up exhale release your arms bring your right knee up so first variation you just have your knee very close to your chest to the center of your chest try to bring it in as close as possible and we keep facing forward but hugging the knee really close and we do bhastrika here so you exhale and begin in here exhale last exhalation inhale hold tongue to the palate focus on the tip of the nose and do the mula bandha and then change concentration to the right ovary or testes prostate exhale and you can visualize like a waterfall of prana of light flowing down into the gland and then change your foot maybe a little bit away from you so it can cross over to the outside of the knee and now you grab it with your left arm so you come into the twist bring the right hand behind you you can look over your right shoulder behind you bring the thigh close to the abdomen also here and then exhale and start bhastrika inhale exhale last exhalation inhales deeply hold tip of the tongue on the palate focus on the tip of the nose to the mula bandha and again change concentration to the right ovary and exhale and visualize a beautiful light flowing down nourishing the ovary juicy happy ovary dancing ornery and then slowly release your posture and we change the side so first variation was just the foot staying on the inside of the right leg and you hug it very closely to the center of your chest as much as you can I'd really take the knee in your hands and keep it close and then we start bhastrika exhale and begin inhale exhale last exhalation in here for attention tip of the tongue on the palate focus on tip of the nose mula bandha and change concentration to testes prostate or left ovary and exhale and then bring the foot over to the outside ready for the twist hold the knee with your right hand and twist to the left side look over your left shoulder relax your shoulders relax your face exhale and begin inhale exhale last explanation inhale tip of the tongue on the palate focus on the tip of the nose mula bandha change concentration to left ovary and exhale and then slowly come back to Center and come onto your knees for Maha asana so the knees together and the feet apart behind you and we need Rama mudra so we tuck the thumb into the fist and the knuckles behind your ears and we just do a few movements coming into the flow so we pretend to sit to the left here and bring the right elbow down and then sit to the right here and bring the left elbow down push the hips forward and push the hips back and the range of motion doesn't have to be so big it's more about getting up some speed really move training using all these muscles that run through your pelvis really good for the circulation here and then we try one round with retention so come back to neutral take a deep inhale hold the breath and then do as many rounds as you can with the retention and whenever the breath comes out you don't need to force it too much just stop and come into Child's Pose that's where we meet you can keep your arms in front of you or bring them back however you can relax for a few breaths maybe feeling into the effects already of your practice where there's a rich blood supply and then all that oxygen floating around in your bloodstream nourishing your tissues and then we are ready for the pigeon variation and we want to bring the right knee forward to rest the abdomen on the right thigh and bring the left leg back and you sit on your right here with your right buttock stabilize yourself however you need if you can stretch your both arms out parallel in front of you with a little bit of a pull and also all the fingers in one hand like together and then we do must require you exhale and begin inhale exhale and of course when you have knee pain in your right knee here you will turn onto your box so that's a wonderful variation and then last exhalation take a deep inhale forward tongue to the palate focus on the tip of the nose change the concentration to the right ovary and exhale slowly and then bring the hands back so you can prop yourself up and change sides bring the left knee forward right leg back sitting on your left here with your left buttock stretching your arms out in front of you as you can exhale and begin inhale exhale strong movement in your abdomen and last exhalation inhale deeply hold the breath tip off the tongue on the palate focus on the tip of the nose mula bandha and change concentration to the left ovary or testes prostate and exhale slowly and then bring your hands back to come up and into a souped-up by Tristana variation on your back you need systems to prop up your hips so lie down on your back bring your feet onto the mat lift your hips so you can pull the pile of cushion underneath your buttocks more than underneath your back so it's really the hips that are lifted and it's kind of you're presenting your ovaries on a wonderful plate that's the highest point of your body should be fine in that lower back and you can cross your feet yeah and stretch your arms back you can interlock your fingers and push the palms back if that's okay for your shoulders or just have your arms here so you increase that stretchy feeling on the front side of your body and then we do bhastrika so you exhale and begin inhale exhale [Music] and last exhalation inhale hold the breath bring the tongue to the palate focus on the tip of your nose mula bandha and now to both ovaries exhale like filling the whole bowl of your pelvis with prana nourishing all the organs here and you can release a little bit the pull of your arms for another inhalation and then exhale stretch your arms back and pull the abdomen into one union Ivana really tagging on those structures and your lower belly and when you have to inhale relax your arms take a deep full inhalation and then if you can still hold the legs in that position rub your hands if it's too uncomfortable in your hips or your knees to stretch your legs out to the front rub rub rub 3069 and it ties your hands and then place them on top of your groins like visualize your ovaries your organs and your pelvis dancing under your hand full of energy juicy and alive and kicking and then slowly release and bring your feet onto the mat so you can raise your hips a little to pull out all the cushions and we move on to the waves of beauty or prana waves now circulating the energy into the head face skin hair brain eyes ears you can always choose Owen suggests one thing always but whatever you feel you want to circulate to just have that in your own mind bring your knees in hug your knees variation one wave one relax your shoulders relax your ankles relax your face and then exhale and begin bhastrika inhale exhale and last explanation in here hold bring the tongue to the palate focus on the tip of the nose mula bandha and then change the concentration to skin and here exhale bring your feet down and bring your wrists under your pelvic bone so you have a nice massage of these reflexology areas for your reproductive system and then stretch the right leg out in front of you a little bit in the air above the floor left knee close to your abdomen and we will change both legs with each inhalation and exhalation exhale here and bhastrika begin and here change exhale change push and pull trying to make it like a straight pushing forward and pulling back at the same time yes and last one keep the knees close to your abdomen if you can otherwise bring them onto the floor inhale hold breath tongue on the palate focus on the tip of the nose and then circulation concentrate on your eyes maybe beautiful shining sharp visioned eyes lovely eyes shining eyes and then stretch the left leg out so that's the starting point exhale and begin in here change exhale change & last one knees close to your chest inhale hold tip off the tongue on the palate focus on tip of the nose and change the concentration to your ears maybe your inner ears organs of hearing and balance flushing them with prana and the last wave kicking your buttock bring the legs up into the air and with each inhalation one leg McFly's down and with the exhalation the other one so bending the knees alternately exhale and begin in here kick xl kicks try to do at least 15 and only kick as fast as your breath can you know be in control and then when you're ready bring the knees into your chest and inhale again coiled tongue on the palate and focus on the tip of your nose and mula bandha strong and then change concentration maybe to your whole brain and exhale see the brain lighting up each brain cell and then slowly fingers feet down and we all together at the same time take out our hands you can lean your knees knees onto each other and feel the wrists of the hands after the massage may be tingling or any sensation you can feel here and we use that for our Yoga Nidra for balancing the ovaries represented by the wrist and the thyroid so you can imagine that you're inhaling for your left hand and you feel your wrist and up your left arm into your throat to your thyroid and then focus on the right fingertips and exhale and as if the breath would flow out for your right arm and purify all the 90s and you can enhance when your right hand feel your wrist and up your arm into your throat and then fear the left fingertips and exhale visualizing the breath purifying the Nadi's the energy channels you can also visualize light coming in with your inhalation into your left wrist and it shines and up your arm and the thyroid and then focus on the right fingertips and fear the light flowing down flushing through removing our blockages maybe like a white smoke coming out of your right fingertips and inhaling light here and the right wrist is shining and the thyroid gland shines lights up and feeling the left hand you exhale and the front of flows through light through all the Nadi's removing all the blockages into the left do another two rounds on your own and if there's any issue somewhere on this way like in your wrist or you have some shoulder issue or just focus on that area being purified being nourished by the prana that moves through healing yourself body has such enormous self-healing capacities really trusting and that and when you're done you could stretch out your legs then I know who has completed take a deep breath just relax for a moment feeling the effects my face also side to side visualizations bring the brain and to balance and have an effect on the nervous system and then we are ready for our tyrant exercises so we come up with the feet onto the mat again for vilem asana or c2 bandhasana kriya bridge moving bridge so have the feet in a comfortable place if you can grab your ankle joints that's fine if that's uncomfortable in your knees or doesn't give you enough room to move just keep the arms besides the body palms facing down and make sure your chin is tucked so you get the massage for the siren in case you have a hyper functioning pirate just take it easy you can do the movement that's perfect when we do the strong bhastrika and circulation of energy but it's just hold the posture and release anytime you wish so we do five movements inhaling slowly bringing the hips are the lower back the middle bar trying to lift the chest towards the chin and then one vertebra at a time with exhalation rolling down and enjoying the movement in the spine you can also visualize gentle massage for your adrenals under the lower ribs here the glands for the stress hormones so I can give them a little bit of your attention as the back is moving and then let's all come up one more time to hold the posture again if you can hold your ankles fine otherwise you could interlock your fingers to bring the shoulder blades a little more close together you could also just have your arms parallel underneath your body so they give you good support and then exhale and for bhastrika inhale exhale inhale excess trying to keep the hips stable and move your abdomen last exhalation inhale and hold the breath bring the tongue to the palate and focus on the tip of the nose do Moo Nibbana and then change the concentration to a siren in your throat and exhale and then whatever you need to do with your hand so you can roll down do that in between your arms and just lean the knees into each other relax your arms and we do one more just circulation here so your inhale hold the breath bring the tongue to the upper palate and focus on the tip of the nose mula bandha and then again to the thyroid gland exhale maybe you visualize a beautiful light around your thyroid gland like a cloud of light and embracing the siren rotating around the thigh rent nourishing and then please stretch out your leg keep the legs together and the arms along your body with your hands on the sides of your side and bring the toes towards your face and you can also spread your toes a little bit and then roll your head to the right looking to the right side and now it's time for ODI breath so you constrict your throat a little bit and do three times or die with your inhalation and with your exhalation so the throat starts to vibrate again hyper functioning thyroid would skip the Uji and the circulation of energy and then after three breaths you're just normally in and hold the breath for the circulation of energy the tip of the tongue on the palate focused on the tip of the nose mula bandha and then again attention to your thyroid to exhale and then slowly change the side look towards the left side and again three huge eyes try to expand your ribcage use your chest for breathing here in oh joy feel the ribs lifting and then pulling in again and then after three times oh joy in an out normal inhalation for circulating the energy tip of the tongue on the palate focus on the nose and changing concentration to the thyroid maybe with the visualization of the beautiful light around the thigh with your exhale nourishing your thyroid gland so important for the whole metabolism of the whole system and then bring it back to centre and if you can't prop yourself up onto your elbows for the hanging fish the fish variation of hormone yoga bring the head back if that's possible or just find any other variation that's fine for your neck and then three guys and after three normal inhalation and then circulate the energy again to the thyroid gland do it in your own time guide yourself when you're ready lie down again last one your hands are again on the sides of your thighs your toes tucked in and spread out and now you lift your head so your chin rests on your chest as much as you can if it's at any time too much bring the hands behind your head and then three times or joy again trying to use the chest for breathing and make the throat vibrate that's the massage for the thyroid gland here when you have done your three breaths you could change your hands behind your head if you want and do your circulation of energy guide yourself through the steps and when you're done rest your head back down onto the mat and release your arms and then turn over to one side to sit up for balancing the thyroid with the exercise using the three bundles so sit comfortably you could sit in Vajrasana on your heels you can also sit in a cross-legged position the spine straight as much as possible shoulders relaxed face relaxed and then take the tip of the tongue to the palate and in here to bring your chin down to your chest for jalander abanda pull in mula vana and then bring the awareness up your spine towards your throat and exhale releasing the tongue and maybe mula bandha only in the end and the head goes back when the lungs are empty you pull any abdomen for odeon Abunda you can even push a little bit with your hands lean yourself forward and then release the abdomen tongue on the palate bring the chin down again in here pull in mula bandha move the awareness up to your throat and exhale bringing the head back focusing on your thyroid and then at the end of exhalation Union Amanda draw your abdomen in suck it in and release in here tongue on the palate chin down jalander Abunda mula bandha exhale focusing on your throat bring your head back and with empty lungs to be on Ivana after minion release your abdomen in here tongue on the palate bring chin to the chest roll under abanda pull in la and feel your throat exhale bring your head slowly back and then OD on amana draw your abdomen in release and in here tongue on the palate ring chin touch Alondra mula bandha moving your awareness up to your throat exhale bring the head slowly back and with empty lungs Union abana and then try to do two or three more rounds guiding yourself applying the tongue then the chin lock then mula bandha and then when the head is back in the lungs are empty the third Panda Union abana move in a pace that allows you to be comfortable and then after your next exhalation bring the head back to neutral and come to an end remembering that this exercise can be done at any time so you could do just 10 in the morning maybe before after any other practice or just by itself or in the evening whenever you feel it's a good thing to do balancing for the thyroid gland and then you lie down on your back and we have one more asana for circulation of energy to the ovaries or testes so we do the sodium hey Donna and we start to bring the right foot under the left thigh and the left foot on top of the right knee bring your eyes back and stretch back your left hand holds your right wrist so that's the long side where the knee is pointing forward so you grab your right wrist and pull the arm back on the reflexology area on your wrist wonderful and then you take your left middle finger and close your left nostril and we do bhastrika just through the right nostril the surya nadi nostril so you exhale and you begin bhastrika in here exhale through your right nostril left one close with your middle finger the fire finger and last one and bring your hand back take it to stretch your right side again grab your right wrist and then inhale for circulation hold the breath tongue on the palate focus on the tip of the nose and mula bandha and change concentration to the right ovary again exhale one more flush down of prana towards only testes prostate exhale and release the elbows a little bit and then in here one more time here and exhaling stretch back again really strongly and pull in the abdomen for union Ivana create the sucking sensation in your lower abdomen and when you feel you need to inhale release the arms a little and inhale into a relaxed tummy and then release and change the sides bring your left foot under your right hip right foot on your left knee arms are back now the left side is the long side so grab your left wrist with your right hand and put so your long on your left side then take the right hand and the middle finger crosses over to the left nostril so we can breathe through the right you exhale and then begin inhale exhale through your right nostril and last explanation bring your hand back and pull on your left wrist in here ho would bring the tongue to the palate focus on the tip of the nose mula bandha and change the concentration to the left ovary and slowly exhale relax your elbows inhale deeply and then exhale and again pull strongly to the bank and suck the abdomen in for union amanda with empty lungs and when you feel the inhalation coming relax your arms a little and breathe into it relaxed abdomen a big breath here and then release your posture and get ready for the last asana viparita karani if you can come up with your hips holding your hips with your hands that's great if you want to use cushions that's also perfect so in any case try to bring your hips a little higher than your shoulders and your heart if you hold be Purita with your hands try to bring your lower back into a little bit of a backbend to rest your hips into your hands and bring your thumbs around to push in under your pelvic bone for a little extra massage and we do the variation peddling the feet the ankle joint so you point one foot up and flex the other in and we start here with bhastrika you exhale and begin inhale exhale always changing the position on the feet pumping your calf muscles pumping the blood back from the veins to the center on the body and then relax your ankles last exhalation and inhale if you want to bring the knees down to the forehead that's fine and retain bring the tongue to the palate focus on the tip of the nose mula bandha change the concentration now to the pituitary gland and exhale in the center of your brain it lives let me go swimming frog you can place the feet together and the knees out is the dynamic diamond or so called when you inhale the legs will shoot up and when you exhale you pull the knees back down again soles of the feet stay more or less together exhale here and then begin inhale stretch exhale Bend inhale exhale strong bhastrika happy frog family swimming down to the bottom of the well and then keep the knees bent last exhalation inhale hold tongue on the palate focus on the tip of the nose don't mullah bandha and exhale to pituitary gland in the center of your hand like a bright star on the night sky let it shine and then bring the legs out into a v-shape let's do er 'the quake on the pelvic floor so try to keep the pelvic floor completely relaxed and then with a strong bhastrika you will shake it from the inside and I give it a push with every exhalation so you inhale exhale and begin in here excess relaxing the pelvic floor and shaking your pelvic stores for the pressure of the breast and then last exhalation in here hold tip off the tongue on the palate concentrate on the tip of the nose still mula vana now feel the tension in the pelvic floor and suck it in and then change to the center of your brain pituitary and exhale and then if you want to take a break for your wrist you just come out for a moment or you can bring your knees again to your forehead so the goal would be to come up to five minutes staying in this position so if you can come back that'd be great or otherwise just use cushions so your hips are high and we do the windshield wipers so we open the legs again and then we will cross with every exhalation one leg in front of the other inhale and begin exhale cross inhale open exhale cross inhale open your pace it can be fast it doesn't have to be so super wide but there should be a lot of movement and then last exhalation cross the ankle and in here tip of the tongue on the palate focus on the tip of the nose and to the mullah bandha and then again to the pituitary or if you want to the thyroid also in this position as possible exhale uncross your ankles now place your right foot on top of your left knee and then bring that straight knee down and right knee somewhere towards near your face or your chest we do another round of bhastrika exhale and begin in here excess last exhalation in here tongue on the palate focus on the nose and put to attorney the Queen and your hand exhale make her shine she's the boss and then change sides straighten the other leg and bring the left foot under the right knee bring it down behind you exhale and begin inhale exhale last exhalation inhale - boiled tongue on the palate focus on the nose change the concentration to the center of your brain and exhale you can also think of the pineal gland ones make her shine the small gland responsible for your good biorhythms and then last one stretch your legs up and we just do the incontinence exercise for the pelvic floor so you inhale and you try to turns your anal sphincter and your rectus muscles and the perineum and the vagina muscles if you have them and the urethra and hold it and count to five really feel the sucking in of the pelvic floor and then release from front to back exhaling start with the uresa vagina perineum and the anal sphincter rectum muscles and then do it one more time start with the rectum and the anal sphincter and the perineum and the vagina suck it in and the urethra hole to five and then release from front urethra and vagina muscles perineum anal sphincter rectum muscles slowly bring your hands down onto your mat and with control roll yourself out having done all the practices on the dynamic parts of the sequence we move into yoga nidra and you find a place for your body to really relax and we start again with palming the ovaries so you can take your hands and rub them one more time rub rub rub rub and then place them either on your ovaries or if you have another place where you feel energy prana healing is needed balance is needed you can also put it there on your throat on your head on your shoulder wherever giving yourself some loving care here prana so we started by taking a few breaths to settle into the relaxation pose fear if you're really comfortable if you need any changes in your posture so you're really able to allow the body to rest for the next 15 minutes body has nothing to do allow the weight of your body to sink into the mat into the ground letting go of all the tension in your system the long exhalation feel your body relaxed legs arms your back your head sinking down and then allowing your breath to flow just by itself bring your awareness to your left foot visualizing a beautiful light floating over your left toes and with your next inhalation that just happens naturally the light is drawn into your toes it sinks down and penetrates into your foot and then it starts to flow up your leg into your left knee and shines the left ovary it shines and up to the throat the thyroid shines and the pituitary in the center of your brain shines and exhaling here the light expands radiates down and as you inhale you draw it into one single bright point of light and then feel down towards your right toes and fingertips and exhale and feel the light flowing down like a waterfall purifying all the Nadi's maybe pushing out any impurities or blockages and the whole noddies are filled with light and then there's an either light like a star a ball of light floating on top of your right toes and as the inhalation comes it starts to sink in and flow up the leg to the right knee right ovary through the chest into the throat of throat lights up and the center of the head torchy lights up and with an exhalation the light spreads out come so wide infinitely wide and as you inhale you draw it into one bright point and then feel down to the toes and fingertips of the left side and exhale let the light flash down flat all the Nadi's pushing out all impurities like white smoke coming out of your toes and fingertips let me do another round as you inhale light into the left foot coming up to the knee the ovary shines the thyroid shines the center of your head shines exhaling it spreads out it expands infinitely wide inhale you put it into one bright point of light and then as you exhale it flows down the right side again to the thyroid the breast the ovary the right knee and out the right side shines are the Nadi's being filled with light and then you inhale through the right foot the light comes in and flows up to the knee shines the ovary shines the breast the thyroid shines and the pituitary in the middle of the Hat shines as you exhale it becomes so why the light expands inhaling you pull it into one bright point and then exhaling it flows down your left side the thyroid the breast the ovary the knee everything shines down to the foot the whole left side all the Nadi's being filled with beautiful light and then bringing your awareness up again to your forehead feeling the forehead very soft relaxed and now the light floats above your forehead and for balancing the two poles you can bring your feet onto your mat your knees up and the knees leaning into each other and when you're ready you visualize the light over your forehead slowly slowly sinking in penetrating your skin and then flooding your head your hand is filled with light and as you exhale it spreads out into all directions and as you inhale you pull it to the center of your head into a bright point of light and then change the concentration down to the root the perineum and lower pelvis and exhale visualizing your sushumna nadi and your spine being flushed with light you can even visualize again white smoke coming out of your perineum like all the impurities blockages from the Nadi's I flushed out and then the light shines here as you exhale from your root the light expands and as you inhale you draw it into one bright point of light bring the awareness up to the center of your head your agnya chakra and exhale and feel the light flowing up through your spine into your head then our exhale the light expands and with inhalation again you draw it into one bright point and then bring the concentration down to the root and again X visualizing the light flowing down the sushumna nadi into the lower pelvis another exhalation here the light expands into all directions a strong light and inhaling you pull it together into one bright point and now vertebra by vertebra let it flow up with your exhalation vertebra shine and the next one shines and the next one shines when you continue breathing and just visualize one vertebra after the next lighting up and beautiful colors light shining from each vertebra shining and shining shining one by one coming up reaching your neck and then back into the center of your hand can visualize the light pulsating here expanding and contracting slowlyslowly Yoga Nidra comes to an end and you begin to feel your physical form again breathe a little deeper feel the body touching the floor and slowly start to wiggle your toes and your fingers your feet and your hands start to move maybe you rotate your ankles and your wrists waking up your body slowly starting to stretch do the movements that help you and feel good bring your body back to a sitting position slowly slowly turn to one side no rush preparing for pranayama sitting comfortably any cross-legged or other position we bring the hands into a closed Jonnie mudra bringing the index finger down to the root of the thumb and the thumb on top of the index finger and we take a few rounds of calming pranayama starting to count the breath on the inhalation maybe on 1 on 2 on 3 exhale 1 M 2 M 3 M 4 on 5 on 6 inhale I'm 1 2 3 exhale 1 M 2 three on four on five on six continuing and your own pace exhaling twice as long as you inhale without any strain you can also count two and four or if your breath is very slow this morning four and eight it's not about reaching to a certain length of breath and exercise to calm your mind and breathe very relaxed and effortless feeling your mind become quiet with every round a little bit more peaceful [Music] just keeping your mind very very closely attached to your breathing they are moving together like in a dance maybe taking that count into Chandra on Illuma you can release your right mu try and take the thumb to close your right nostril and maybe use the same count or just fear and the breath as it is able to flow in and out of your left nostril stimulating your Chandra naadi either nadi the cooling the balancing nourishing energy of your body if you wish you can visualize crescent moon over your right eyebrow and cool and nectar dripping down from it as your breathing nectar of life nectar of peace nectar of immortality nice day connecting us with our true nature that is beyond birth and death after your next exhalation gently drop your hand again into that closed Jonnie mudra and then with these mudras in your hand stretch your arms out in front of you for it so hyung untie stress exercise keep the right arm pointing up and the left arm pointing down the palms facing up into the sky we will charge a higher so the arms are still and the longer hum and lower home and as long as the hum is vibrating we move the arms changing their place very very slowly let's start together [Music] inhale [Music] leaving time for the inhalation so [Music] so so [Music] palms facing up so [Music] so [Music] so [Music] so [Music] so [Music] one last one so [Music] and relaxing your hands and arms on your thighs taking a moment fear the effects the changes in your system taking a deep inhale Oh [Music] [Music] we want to join your hands in front of your high-low customized eye sukhino bhavantu lokah samasta sukhino bhavantu lokah samasta sukhino bhavantu may all beings be happy and free Shanti Shanti Shanti home below Sat guru Maharaja ki jai thank you everybody [Music] [Music] you