Pranamaya Kosha Yoga Flow | Yoga with Janet | 50 Min Yoga Flow

Transcript

hi everyone I'm Janet and today we are going to be doing a practice around our second kosha which is the pranamaya kosha so we did the the anamaya kosha which is our physical body the outermost layer the most dense layer so we're going to be working inwards to um the next layer which is um we're starting to work with the subtle body um so Prana is often um referred to as the breath or prosha the breath body but it's a little bit more than that so it involves the breath but it's this um energetic force that orchestrates all kind of living life living function so it is the force behind what allows our lungs to expand and contract and it's the force that um pumps blood through our veins it's the force that beats our heart that makes our stomach kind of gurgle and digest um so we're going to be working and connecting with that today so um this is kind of the function that happens automatically we don't really think about it um that much and which is amazing like it happens without us needing to really do much um but it is also a force that can make us feel really alive when we connect to it and really present when we connect to it so we're going to be working with that and for me the um way to connect with this is yes the breath but also back bends which um are very immediate yeah there's this feeling of whoa um kind of like a electricity with back bending um that that buzzing sensation so we are going to be playing with those a little bit today um but we're going to start with a bit of breath work so come into a comfortable seat um where you can be um get comfortable so I don't want you to be distracted by your physical body um the idea is that we worked with that um with um anamaya kosa the food body and we want to be free from tension so find a comfortable seat where you're not thinking about your body too much I know that's a big ask and then you're going to lift your lower back and illuminate the spine so you find that alertness our spine is where our central nervous system exists and the same time that you find this illumination this vibrancy outwards can you also have a little softness and a pulling in and then just notice your breath but just by paying attention to your breath it might automatically become a little bit smoother a little bit Fuller maybe a little bit more connected just notice that expansion and contraction and that breath just starts to calm you down just starts to connect you more to the present we're going to move to kabati breathing which is a pranama or Kaa that is a cleansing um breath exercise um so we're um if you haven't done this before we're going to be focusing on an exhale through the nose and at the same time the belly like pumps back so the belly butt snaps back into the spine yeah and so you just if you're new to this you just go with it it takes repetition um and the inhale should happen automatically if you get laded just stop good and start again um and you do want there to be an inhale okay through the nose so I'll demonstrate what it looks like you take a breath in the mouth is closed exhale through the nose and the belly snaps back okay so we're going to do three rounds of about 20 breaths so exhale to empty the lungs as you inhale become upright and then forceful exhale through the nose deep breath in full breath out just sit with it for a moment inhale and exhale good second round breathe in through the nose just sit with the breath sit with the energetic Effect one more round breathe in and begin and just notice any change in your breath maybe the capacity as we got rid of some of that stale air maybe how it affects your heart rate your brain and then you're going to come onto your hands and your knees take your time and bring your blocks forward if you have them do your hands and your knees and you're just going to start moving through some cat cows to warm up through the spine as you breathe in pull the chest forward lift the tail as you breathe out round the back so you're really stretching around the shoulder blades this is really necessary for back bending to mobilize the scapula let inhale pull the chest forward and then exhale round the back press into the fingers inner Palms tuck the chin belly button to spine again breathe in pull the chest forward through the shoulders draw the shoulder blades down the back and then exhale to round good love a good cat Cow pull the chest forward and you're going to stay in neutral press away tuck your toes under lift your knees and hover your knees off of the mat and notice if you get floppy press away good so you're spreading through the back body pulling up through the belly bun and then slide your hips back over your knees so that your core is toning good and you're becoming alive in this whole um central part of your body shoulders hips torso core spine warming clean up all the major muscles almost like immediately take another breath in good and then lift your hips up and back downward facing dog upside down V anchor your inner Palms firm the upper arms in press into the fingertips and then the head is right between your arms so you keep that ears and biceps in alignment feet hipwood distance apart widen in the inner heels spin the inner thighs back just hold two more breaths in he and exhale one more breathe in and down that lift onto your toes and and then just start to walk forward all the way to the top of the mat and just waking up the back of the legs sensation and then fold into your legs keep the spine long as you breathe in pull the chest forward you can always use your blocks I love them and fold and then inhale Circle the arms all the way up press the Palms above the head merge the two sides of the body get longer and then pull the thumbs through the heart and release the Hands by your side good as you breathe in lift the arms press your palms and then fold keep the leg sharp inner thighs spin back weights forward pull the chest forward lift and then step your right foot back lower your knee good lower your knee underneath your hip reach your arms up low lunge good and then interlace the hands behind your head good wrap the elbows forward uhhuh and you're like a little basket for your head lift the frontal hip points pubic bone to belly button and then start to lean back but without flaring the ribs good you lean back squeeze your right butt cheek press your right hip forward and it's like your hands are pulling um pressing against your head a little bit so you start to get an extension um and opening through the shoulders take another breath in and then slowly release the hands down Let's Straighten your left leg straighten the left leg pull the chest forward use the blocks just a half split plug the left thigh bone back just for a moment breathe in good and out and step your left knee back to meet your right move the blocks to the side an aasana heart melting pose take the hands to the corners of the mat and start to melt the chest down so the tips of the shoulder blades press into the back of the heart and rather than getting floppy right I want you to pull in so you're not dropping into that sensation but rather lifting through the front of the body press into the fingertips forearms lift upper arm squeeze in and the head floats between your biceps again just like we did in down dog and then lower your forearms just slide forward onto the belly Sphinx press the feet down and then pull the chest forward and then slide the Hands by the ribs Cobra press down into the hands lift the chest so the whole back body lights up and this is um back bending so important that our back body is strong this is what helps us to open through the front and then release forehead to the mat good press to your knees tuck the toes downward-facing dog however you get there and then take a moment to be still notice your breath can you reconnect to it good lift your heels lift your right leg High breathe in and then draw your knee into your chest up between your hands lower the back knee underneath the hip so it might be a little bit shorter reach your arms up good and then here we go interlace your hands take the hands behind the skull good wrap the elbows forward so your shoulder blades spread across the back good and then lift the cubic bone towards the belly button little Tu of the tail squeeze your left glute press the hip forward and then start to take the elbows up elbows up without the ribs flaring and then press your head against your hands hands press against your head and then slowly release you can hear the effort in the breath good straighten your right leg forward and that's good sometimes your breath is like such a good communicator if your breath is too strained and it sounds aggressive like back off you know like you want your practice to be sustainable so you're finding that balance between effort and ease and pull that right thigh bone back pull the chest forward little tuck of the chin so the neck is long good and then bend your knee step forward top of the mat can use your blocks pull the chest front of the body pulls through the shoulders and then fold into your legs keep the spine long shoulders drawing um towards your hips and then Circle the arms lift up and pull the thumbs through the heart release Your Hands by your side that ease inhale lift and then exhale we fold sinking to the breath inhale exhale step the left foot back lower your knee underneath the hip again reach your arms up big breath in as we exhale we twist to the right Cactus the arms good inhale back to Center same direction so we're twisting but without the leverage of hooking you know using your own strength inhale back to Center one more time squeeze over towards the right stay here open your right chest open your right arm stabilize into the legs one time we're going to lift the arms straight up and then squeeze them down like a lat pull down open the chest legs stable you should feel that right shoulder blade squeezing into the back of the heart good lift back up to Center release the hands straighten both legs pyramid stretch just a long pyramid pull the chest forward good anchor down through your front big toe the inner heel and you start to melt and the whole time you keep that nice and long so you're not collapsing and then take the blocks to the side hands down lower your left knee step your right knee back good and again an aasana so this time you're welcome to put the blocks underneath your hands or you can take the elbows down good you can even put a block between your hands and melt the chest down so it's a little bit stronger good and then pull the front ribs in belly in and there's a pressing down so there's a resisting but also a little lifting up so you're not collapsing into it good and then just release lower the belly pull the chest forward and then slide the Hands by your ribs and Cobra you can stay here for Cobra or if you're ready upward facing dog press the skull back look forward open the collar bones inner thigh spin up downward facing dog okay and just again notice your breath so we always are coming back to the breath especially when we're working with this um layer of the body that's our access point it helps us tap into something more subtle lift your heels lift your left leg High draw your knee to your chest step between your hands lower the knee underneath the hip reach your arms up deep breath in firm that left knee in towards the middle as you twist you rotate around the spine open to the left inhale back to Center exhale twist to the left inhale back to Center and then twist to the left good stay here open your left chest even your left forearm sometimes has a little bit trouble opening and then we take one time lift the arms up to the ceiling stay in the Twist and then pull the elbows down good come back to Center good and then release your hands down so that works all the lats which is um really important for for back bending when we reach our arms above our head pull the chest forward and then exhale to fold oh my gosh I forgot pyramid no big deal we go back here we go straighten both legs good big breath in lengthen and exhale two fold spine is long good okay now we step forward big breath in lengthen legs are sharp fold into the legs good Circle the arms all the way up press the palms and then bring the hands to the heart release Your Hands by your side okay bend your knees Arms by the ears we're coming into chair good this is a great way to build a bit of heat sit into your legs more and we keep going lift the lower belly off of the front of the thighs and you keep going down lower as slow as you can be with the sensation good lower your butt lift your shins navasana grab your legs open the chest good reach your arms forward so the core our Center like our sense of self deep breath in on the exhale you're going to slowly lower so we're just really tapping into that fire good and you want want to press the lower belly down right so there's no Gap underneath the back reach through the toes reach your arms above your head big breath in use the momentum Circle the arms and lift back to nasana good inhale on the exhale we slowly lower good press the belly down reach through the legs inhale reach the arms above the head as we exhale Circle and lift again big breath in exhale we lower lower lower reach the arms above the head breathe in good Circle and lift all the way up good and then release good bring your hands behind you core work makes you feel alive I think one of the things we come to yoga for is to be challenged and doing hard things connects us to that feeling of being alive going press down through the heels activate the glutes lift the outer hips and then option to look up or let the head go back and we're just opening through the front of the body now but in a really active way so we're doing the opposite of nasana so that feels good to do something different variety but at the same time it's really hard to hold use your feet press your feet down inner foot heavy reverse tabletop is underrated deep breath in and out good lower your hips all the way down cross your ankles hands forward downward dog take a flow if you like just notice that he the energy that you use but also create okay lift your heels Center the left foot lift your right leg high so you're lifting from the inner thigh firm the outer hips in add dock the legs and then draw your knee in towards your chest step between your hands bending into the front knee place that back foot 45° so we're preparing caring for warrior 1 firm your right outer hip in to the left inner thigh pull the chest forward grab your blocks good reach your arms forward get long stay in the legs and then lift all the way up that's so we're in Warrior One descend your front thigh and then same thing lift pubic bone to belly button and then you're going to take the block Notch it behind your head wrap the elbows forward good and you're gonna start to lift the elbows up so we're gonna find a little bit more opening through the shoulders which helps for our back bends good the same time we're in Warrior one so it's intense good intense stuff brings us right to the present moment Bend into your front knee big breath in I love seeing that big breath in say it a lot breathe breathe good reach your arms overhead good hands to your hips step your back foot in a little bit preparing for a revolve triangle bring the block into your left hand bring your right hand to your right hip pull that right hip crease back and at the same time press your left thigh bone back there's about a meter or so between the feet maybe even a little bit longer too short okay bring it back big breath in reach up through your left hand and then start as you reach forward your right hip crease pulls back you can even press your thumb into it good and then bring the block just underneath your left shoulder inside of the foot or outside of the foot you decide you decide which height so left hand down pull that right hip back and then extend the chest forward anchor into your big toes and you just start to rotate around the axis of your spine pelvis is stable the left hip can soften a little bit but work to keep the pelvis stable good reach your right arm up if available and then open your right chest and go straight up with your right arm like side plank front big toe down big breath in and reach your right arm forward by your ear let's Circle it all the way down just bend into your left knee over to the left high scand oana reach your arms out towards the side just giving that right leg a little break big breath in and then walk your hands all the way back to the top of the mat lower your left knee maybe a block comes underneath your left hand reach your right arm Circle it back find your foot and then rather than this stuff can you hug everything towards center right and then an option you either stay here this is going to be the most accessible don't worry if you have the foot or not okay if you have the foot you can actually grab the big toe side look forward don't usually say grab the big toe side good and then maybe the left hand reaches back good so you are almost like more symmetrical you're forward I mean you're not symmetrical but you know you're forward you're facing front squeeze the left glute press that hip forward and then try to broaden the collar bones little lift to the pubic bone and then slowly reverse it and release good both hands down move the block to the side step to plank get long good and then here we go lower chatarunga or to the belly with Cobra or upward-facing dog downward-facing dock inhale and exhale good other side lift your left leg high from the inner thigh right heel lifts draw your knee into your chest step through good descend your left thigh bone place your back heel down and widen your feet if it's a little bit um too imbalanced unstable you just widen the feet for that left hip in pull the chest forward grab your block reach the arms forward good so as the Torso lifts descend into your left thigh and then notice if you come into this back bend I want you to contain the front body send the front thigh and then lift your back leg so you're pressing the blade edge of the foot and then grab like with your fingers grab the block yeah and then you're going to notch the block behind your head wrap elbows forward soften the front ribs in lift the elbows and breathe smooth and steady within the intensity it's so full on this right everything is kind of working but you have to find somewhere to soften your face your skin your fingertips even good and then release the block to the ceiling step that back foot in hands to the hips good least a meter between the feet and then here we go right hip forward pull that left hip back with the hip crease straighten both legs reach your right arm to the ceiling deep breath in and then start to come forward as you come forward the pelvis sort of moves back or the left hip crease moves back femur bones back and then you'll bring the block inside of the left foot you can any height and you can have it close to the foot or outside of it firm that left hip to the right inner thigh pull the chest forward and then start to rotate the left rib cage on top of the right belly in and then reach your left arm up and open your chest lean the head back so that your head the scapula tailbone and the same line finding that Plum line of requires leaning back a bit one more breath shaking good left hand down good over towards the right bend your right knee take the arms wide inhale good and then release your arms all the way back to the top of the mat lower your right knee good you can bring a block underneath your right hand good and reach your left arm back so you take that full circle open the chest finding the foot good and then pull everything towards the midline hug that left knee in big toe in good squeeze your right glute open the chest good and you can stay here or you grab the big toe side so your arm kind of internally rotates look forward find your stability right hand can reach back good and then notice if you're really this back one I want you to pull in the front body good heel toward your butt pubic bone to belly button so you come upright draw the ribs in belly in instability is good because it makes us focus it draws Us in to where we need to pay attention makes us really present we're like wobbling and so your effort's there tension is there your energy right is there good and then take your right hand back down good release the foot good lift your back knee block to the side good step to plank breathe in lower chaturanga to Upward facing downward facing dog and then lower your knees good inversion of your choice so I'll do um dolphin if you prefer headstand have a wall at home that's a nice part of practicing at home is you can For Better or Worse you can do what you want okay so hands down I'll take you through Dolphin pincha as an option good round your back relax your head tuck the toes lift your knees walk your feet in good so you can stay here or option to lift one leg that option to play and you want to hug the inner thighs towards each other maybe both legs lift ribs and lift the tailbone and breathe wherever you are you continue to breathe and hold for three ribs in press down into the forearms to lift the shoulder blades for two Feel the Fire for one go walk your feet back chest forward and then lower the pelvis Sphinx feels so good always I pull the chest forward and um think of upward facing dog here yeah same sensation just short arms pull the elbows back chest forward and then Hands by the ribs keep the chest lifted keep the legs lifted now and reach your arms back and then we're going to squeeze heels into the butt squeeze and extend like you're resisting let's squeeze them in good and release keep the pubic bone down yeah so the front of the hips aren't lifting when you do it squeeze in reach good and then release everything done close your eyes and just connect to The Prana feel your heartbeat into the floor feel your breath maybe Quicken a little bit or now slow down any pulsating good again before you fall asleep s lift the chest good lift the legs reach your arms back good and then here we go stay here variation two you squeeze in and you reach because you're strengthening the back body variation three grab the feet Flex the toes and kick kick kick kick and open the chest good if your knees are white try to squeeze them together one more breath and release that opposite cheek to the mat and just be totally still so you can notice the energy okay flip onto your back up onto your back okay so we're going to move through bridge and wheel good stick with it right see if you can be with that electrifying sensation let hands down feet are hip with distance apart you don't have to be able to touch them feet are underneath your knees little tuck of the tailbone take a deep breath in inner foot is heavy inner thighs WRA down good lift lift your hips up but and then you can shimmy your shoulders underneath you option to interlace if you want notice if the feet turn out they face forward widen the inner heels and then lift your outer hips lift the tailbone up into the pelvis look straight up press into your feet more try to lengthen the tailbone towards your knees it's a strong bridge when you use your legs fully but it's your prep it's necessary for it to be strong in order to progress we have to do hard things and feel all the sensations in order to move forward and then slowly come all the way down hand onto the belly chest be still avoid pulling the knees in notice how alive you are how amazing is your body right your Anaya kosha the outer layer for being able to do all these things and carry ourselves around and then the energetic body for having the energy to carry this mass of your body around to motivate you to do hard things okay take your hands down again breathe in back into Bridge lift your hips so you can stay here but you know ask yourself why if you're not moving forward and it's okay you just ask yourself why make sure it's the right answer for you and then option to flip your hands by your ears and take the chest towards your chin so you find your biggest back bend first slend the crown of the head elbows firm in and then I want you to lift the tailbone up into the pelvis so you press into the feet chest moves through the arm so you're in your biggest back bend here and then you can press up any amount o and just feel continue to press relax the back of your neck use your legs inner foot heavy inner thighs wrap down press into your inner Palms notice your breath and when it starts to change or become restricted bring yourself down lower all the way good and then be totally still don't move a muscle so still you can you connect to that force that silent Force inside you let's do one more we've done all the work okay feet down but sometimes I know it's hard to motivate yourself at home so just do it okay here we go let's go deep breath in good lift your hips up inner foot heavy so all that alignment all the strength in the legs reach your arms above your head plant the hands here we go come to the crown of the head good and before you go anywhere press into the legs open the chest plug the shoulders back into their sockets and then press up and breathe three breaths or more if you can put it at least three be with the shaking be with the in between be with the uncomfortable if it's painful you take it down but discomfort is different challenge is different good and then come all the way down be still be silent good and then just give your knees a little wiggle side to side little windshield wiper just to kind of wash and floss through the sacrum pelvis great job good and then just cross your right ankle on top of your left knee and bring your knees in the whole class we did kind of neutral legs neutral pelvis so we are let find a little bit of opening in the hips glutes and just enjoy it bringing a little bit of balance in and and intensity is good like in a sense it brings us it helps us to e more easily tap into that energetic side when something's intense intense but you also want to see if in these quieter moments you can be with your breath and notice that subtle energy pulsing through so you can keep your legs cross crossing the right thigh all the way over or you can just keep your knees together we're going to take a Twist over to the left and so drop your knees Twisted Roots might need to move your pelvis a little to the right any recline twist you can also bring a block underneath press your right shoulder down and feel your heart rate begin to slow your breath slows down but your breath might be a little bit Fuller sometimes we need to activate these systems so that they operate more more easily more fully when we're not paying attention to them come back to Center unravel your legs good even the pelvis find us centered place and then cross your left ankle on top of the right knee and Pull It in I like to grab behind the thigh and if your head is like reaching up just place the block or pillow under your head and just feel the juiciness of the stretch good and then um you can cross your left thigh on top of your right option to use the black good knees into your chest and then drop your knees over towards the right left chest down and then come back to Center coming into chiasa you can use the blocks or pillow underneath your knee or your hamstrings like you would for a massage if you have a pillow just underneath your knees and then tuck your tailbone under a little bit flesh of the ball moves towards the knees legs long arms long and just totally flop open so that everything can just do its thing let your physical body on namaya kosha be free let prayosha energetic or breath body be free and trust it knows exactly what to do you just gave it a little bit of love and attention and cleansing to operate a little bit more smoothly kind of like you know oiling or greasing up the joints and then just soften into yourself going a little bit deeper e bring your hand to your heart your belly feel a sense of connection sending gratitude towards your Center and then hug your knees into your chest little roll side to side right just roll over to one side keep your eyes closed press yourself up comfortable seat again how we started no deep stretch just a comfortable scene moment of Stillness bring the hands into your heart and just notice the effects of moving finding Health in the physical body of breathing cleansing the breath and connecting to the subtle layer that makes all life possible good bring the thumbs to your forehead take a deep breath in exhale as you bow Namaste thank you have a beautiful day