Yoga Kosha 2: Pranamaya Practice- LauraGyoga

Transcript

[Music] from there [Music] hey guys Welcome to our practice to connect to our Prana Maya kosha or our energy body we're going to be doing some movements with our arms to connect to our energy and using our breath to create a feeling of freedom of movement of the energy in our body we'll start out in a comfortable seat I have myself sitting up on a bolster if you feel like you need a little bit of lift for your hips just to keep your back straight take your exhale let your eyes close and then once you settle into Stillness you're going to start to notice what you feel like right now do you feel any kind of tension or nervousness are you tired are you energized are you excited what sort of feelings do you have at this moment and then once you acknowledge them make sure that you don't take that extra step into judging them or being harsh with yourself if you are feeling tense or anxious just notice that it's there don't have any sort of self-deprecating comments related to it we'll take it inhale we're going to start with the most basic sweeping movement which is our sun breath inhaling up exhaling down as we talked about the aura in our yoga board we were thinking about the energy that extends outside of our body this is the energy that's going to affect the other people around us we want to make sure that we keep it really clear inhale sweeping up exhaling down the next time that you inhale up Let The Palms join bring the hands down and we'll come into what's called our pranamudra where we're going to inhale open expand into that Prana exhale join the Palms together draw them back into the Heart Center the heart is a space where we keep a lot of chronic a lot of that vital energy stored is one of the main things that sustains our life in this body when we do something strenuous the heart starts to beat faster to give us the energy to do it and when we're relaxed the heart starts to slow down it relaxes right along with us so you can see that connection to our vital force and the Heart space one more breath inhale expanding is how Contracting one more movement here for the arms to feel the connection to our breath and how that affects our energy we're going to inhale sweep the Palms up right about to the crown as you exhale turn the Palms down press down into the upana energy inhale corana exhale up as you feel more connected to the arms moving with your breath then you're going to start to pay more attention to what the diaphragm is doing what we talked about in the other video was that as I'm inhaling as my hands are lifting my diaphragm is actually pulling down there's a downward force in my inhale and my lift and when I reverse that I'm going to Exhale push down with my hands and my energy is settling but the diaphragm is pushing up there's these opposite forces that work there inhale expanding along the diaphragm draws down the belly expands and as I exhale the belly draws back the diaphragm lifts connecting to a downward energy it's an interesting way to create balance within your poses within your inhale there's a lift and there's a grounding within your exhale there's a grounding and there's a little bit of lift Last Breath here drawing them back into your heart bring your palms down onto the mat we're going to start to move into our spiraling movements if you were sitting on a prop move that up to the side and I'm going to show you this one sideways we start out on hands and knees drawing the belly in creating a nice neutral Sway in the back natural alignment take your inhale open your left arm up follow it with your gaze as you exhale you're just going to scoop it underneath reach to the opposite side of the room inhale open exhale scoop a couple more breaths like that you're rolling the spine open and close trying to get as much rotation as you can and here's our last one we inhale exhale scoop lower yourself down for a moment until the arm open circle your wrist Circle your arm and let your right palm breath down push yourself back up into table take a little side to side Shake then we do the same thing on the other side we open the right arm scoop it underneath rotate open and close one more inhale open as you exhale scoop underneath lower down onto your shoulder For Thread the needle and then maybe you want to take the left arm up you don't necessarily have to if you like having that support you can leave it on the mat but if you're okay take it up Circle your wrist Circle your shoulder kind of a half circle just a little fluid sweeping movement with the shoulder drop your left palm down press yourself back up give it a little Shake and we'll tuck the tail underneath or tuck the toes underneath lift yourself up into downward facing dog taking some movements there to settle yourself into it your right foot steps up in between the hands high lunge now to increase our energy we're going to take just a short round of Breath of Fire which is pumping the belly and the diaphragm forward and back just a short round take your inhale open your left arm up scoop it underneath like you're hugging your right leg [Applause] one more breath like that inhale open exhale skip wondering release the hand down and then we're going to twist the other way leave your left hand down on the mat open your right arm so we have a closed twist or twisting toward our front leg Circle your top wrist drop that arm down as the arm drops down drop your back knee take an inhale up into anjanae hands come down into the heart draw your lower belly in if your lower back is uncomfortable at all you're going to pull yourself out of your lunge a little bit you're going to soften that inhale expand the arms out to the sides Prana mudra exhale hands come into the heart one more breath like that let your hands drop down tuck your back toes underneath and swing your right leg back we'll go directly over to the left side left foot comes up settle into your lunge get your alignment just where you want it and then we're going to sweep the right arm we open the right arm we roll it underneath like you're hugging your left leg one more [Applause] drop your right hand down take your left arm open it up into your twist it's a closed twist because we're twisting toward our bent knee lift the left arm up start to Circle your wrist a few times dropping your hand down dropping your back knee down inhale up into your engineer Asana and then drop the hands down to the heart so for this one we're going to pull the hips back slightly we're going to come back to that hand movement the gesture for Prana and apana we inhale Palms up how Palms press down one more breath hands coming into the heart drop the hands all the way down tuck your back toes underneath and then actually let's step up to the top of the mat soften your knees take your inhale expand up into your Mountain we're going to come up to the front of the mat and bring our feet a little bit wider than hip distance apart we're going to do this upward scoop so we're going to bend our knees and scoop down like you're picking up a big heavy ball is as you inhale swing that up and over your head exhale scoop down grab that ball inhale lift and throw it behind you it's a connection to that lifting energy that upward energy one more scooping it back then joining The Palms together giving yourself a breath to notice what you feel like after that movement do you feel lighter and more lifted switching to the movement to connect to apana or the grounding energy we're going to inhale the arms up and as you exhale hinging from your hips pressing down to the floor soft knees expand out up exhale press down so you'll notice that both movements have an upward and a downward movement to it we have to go up to come down we have to go down to come up but we're just putting more emphasis on the exhale here and feeling more connected to that downward movement letting it create a feeling of settling this is your last one inhaling up pushing down releasing into your forward bend bringing hands down onto the mat softening the knees we'll step one leg back the other leg back and fold down into child's pose letting yourself stay there as long as you'd like breathing slowly focusing on what your internal State feels like thank you so much for practicing with me today on this day