Hello and welcome to your practice.
My name is Paulina Kalujana and today we're going to do a Pranayama series to Uplift your energy and boost your vitality.
And this practice also will help us to connect to the heart so that we can go through the day with an open heart.
Feeling really vital and radiant so we'll do a series of different breathing techniques that will help us to really cultivate that inner vitality So let's come into your comfortable seat.
Close your eyes for a moment.
Ground down through your sits bones.
Allow your spine to get nice and tall.
Soften the shoulders.
Just take a moment to pause.
And connect to your physical body.
Connect to your breath.
Simply noticing where you are right now.
With full acceptance and deep gratitude.
Bring your palms together.
The heart center will open with one sound Aum.
Inhale deeply.
Ooooooh Deep inhale.
And full exhale.
Relax your hands on your knees.
Just for a moment,
Open your eyes.
So we'll be sitting pretty much throughout the whole practice.
So make sure you have a block or a cushion underneath or you're.
.
.
Maybe want to sit on the chair,
That's totally fine too.
The main part is to maintain the straight spine throughout the whole practice so that our diaphragm can move freely.
So let's stretch our arms out to the sides,
Palms facing down.
Lift up through your heart,
Spine is tall.
And we'll do Breath of Fire here.
So inhale halfway.
And exhale.
Once you find the rhythm eyes closed,
Inner gaze in between your eyebrows.
And stay with your steady rhythm.
For all of us,
It's going to be a little bit different if you're newer to a breath of fire.
You do a little slower.
If you're familiar with that you do a little faster.
So you're focusing on the exhalation,
Pulling the navel in as you exhale.
It's equal inhale,
Equal exhale with a focus on the exhalation as you're pulling navel in towards the spine.
Ladies,
If you're pregnant or on menstrual cycle,
You just stay with a long,
Deep breath.
Eyes closed,
Inner gaze in between your eyebrows.
Engage your arms,
Relax your shoulders.
And shift your attention to your breath.
You Keep it steady.
Steady rhythm.
Really tapping into your navel power.
So activating your Agni,
That fire,
Your radiance.
And the arms stretched out in this position really allows us to direct this energy up to the heart.
Okay.
If you feel any sensations through your arms,
Most likely you are.
See if you can simply shift your attention to your breath,
Finding that resource within your breath.
You Just a little bit longer here.
Last 30 seconds.
You Beautiful.
Take a deep inhale through the nose.
Suspend the breath,
Stretch your arms out,
Soften the shoulders,
Lift up through your heart,
Eyes closed.
Gentle lift in the pelvic floor.
The whole spine is straight like antenna.
Squeeze the whole body.
And exhale,
Release.
Take your hands on your knees,
Palms facing up.
Keep your eyes closed and just drop into this moment.
Become aware of their pulsation of your energy.
The flow of your pranic force maybe you're feeling in your arms and your shoulders Just notice where you feel the mold sensations in your body.
Deep inhale.
Full exhale.
Nice,
And now bend the elbows so they're about 90 degree angle and the hands gonna come into surya mudra so your thumbs and the ring finger together the rest of the fingers spread out wide like so So here we're inhaling in four parts through the nose,
Like segmented breath.
And then we exhale four strokes through their nose.
So four inhalations through the nose,
Four exhalations through the nose.
So inhale deeply.
Exhale.
Close your eyes and let's begin.
Inhale.
Inhale.
Inhale.
Inhale.
Hold for a moment,
Feel the fullness of your heart.
And exhale four strokes through the nose.
Good inhale four parts through the nose Hold.
On the top,
Exhale four parts through the nose.
Good.
Inhale,
Four parts in.
Hold.
Exhale 4 parts out.
Just make sure you're exhaling all the air out at the end so that you have space to inhale again.
Please continue.
Keep it steady.
Continue every time when you exhale Use your navel to push the air out through the navel.
So really emptying yourself out completely here.
So that you can inhale fully.
If you feel any sensations in your arms,
Just straighten your back a little more,
Soften the shoulders,
Open your heart and focus on your breath.
That segmented breath.
Really helps us to activate the pituitary gland,
That master gland.
That is really.
.
.
Responsible for our well-being.
Eyes closed,
Focusing on four parts inhalation.
4 parts exhalation.
Last couple of rounds.
Take a deep inhale through the nose.
Suspend the breath.
Close your eyes.
Gentle lift in the pelvic floor.
Engage your malaband.
Hold.
Full exhale and relax your hands on your knees,
Palms facing up.
And just enjoy this.
Sensations within your body.
Perhaps you're experiencing more presence in certain parts of your body.
Just notice.
Beautiful deep breath in.
And full breath out.
Good.
Open your eyes and now interlace the fingers.
So ladies,
The left thumb over your right,
Gentlemen,
Right over left or however you're identifying yourself with.
And you're going to stretch your arms up in front of you.
So really straight arms,
Straight spine.
And we're inhaling,
Reaching your arms up and exhaling down at the level of your navel.
So we're powerfully inhaling and exhaling through the nose.
And the movement is almost as if you're chopping wood here.
So very dynamic,
Powerful here,
Letting go of any resistance,
Of any obstacles.
Once you're ready eyes closed and connect to the rhythm of your breath to the rhythm of your body And if there's anything that's been holding you back,
Conscious or unconscious.
Have an intention to move through these blocks.
Really liberating yourself,
Liberating your heart.
Good inhale stretch your arms forward now interlace the Fingers press your palms forward,
Arms straight and continue the same movement,
Reaching your arms up and down in a powerful,
Dynamic way.
Moving through any resistance of your mind,
And obviously,
If you have any injuries,
Shoulder injuries or sensitivities,
You can simply visualize yourself doing that.
Otherwise,
Full commitment,
Really.
Applying yourself fully here.
To release anything that needs to be released to liberate your heart,
To activate your energy.
With great enthusiasm.
Keep moving up and down,
Up and down,
Charging your heart.
You A little more.
A little more.
Keep it up if you can.
I love the saying,
Keep it up and you'll be kept up.
Keep it up and you'll be kept up.
Do you need to reach your arms up?
Suspend the breath,
Press the palms up to the sky,
Lift the pelvic floor,
Stretch the whole spine,
Squeeze everything towards the center of your body.
And as we exhale,
Release your hands.
And slowly guide them onto your knees.
Palms facing up,
Eyes closed.
Receive.
These moments in between each exercise is really the moments for you to receive.
All the healing.
Energy.
Of this practice.
Drop in.
Feel your heartbeat.
Notice the flow of your energy.
Any stress,
Any resistance,
Feel it melting away.
Right now.
Good.
Deep breath in.
And full breath out.
And we get the last one.
So I promise the last one with the arms.
So you're going to stretch your arms out to the sides.
This time,
Palms are flexed.
As if you're standing in between two walls and you're pushing those two walls.
Away from each other.
So that's the position of the inhalation.
And as you exhale,
You reach your arms above the head so the back of your hands touch.
So that's the exhale.
Inhaling,
Reaching your arms out to the sides and exhale.
And once again,
Pretty dynamic.
So for last two powerful minutes here.
So inhale,
Exhale.
As if you have giant wings here.
And you're about to take off.
With giant wings.
Releasing any resistance.
Any stagnant energy so that we feel vital,
Radiant.
Close your eyes drop in.
Focus on your breath.
Focus on the power of your body and most importantly,
The power of your mind.
To stay here.
Despite their resistance.
Keep it up.
Keep it up.
A little more.
I know you're feeling it.
I'm feeling it.
And still I choose to do this.
I choose to do this.
It's all.
Choice.
We always have the choice.
All right,
Last 30 seconds.
Full commitment.
Full enthusiasm here.
You Good.
Inhale.
Switch your arms up.
Flex your palms and hold.
Lift your heart.
Feel the fullness of your lungs,
The openness of your heart.
Hold.
And exhale,
Release.
Wow.
Just drop in and feel.
Feel into your heart.
Feel that openness and spaciousness.
Breathe deeply.
Recognize the power of your own breath to create that shift.
Creating that internal shift,
Internal change,
So that we can create that change in our.
.
.
External world.
Tune in.
Keep connecting to your heart.
Open,
Receptive.
Open and receptive.
And these pauses,
These moments are really the moments of integration.
Those are the moments where we are simply able to observe what's coming up for us.
What's rising on the surface of the mind?
Maybe memories or.
.
.
Certain feelings or emotions.
Images.
Colors Simply observe.
Observe it all with full acceptance.
Hmm.
Deep inhale.
And full exhale.
In last part in this.
Serious.
You're going to bring your left hand in Gyan Mudra,
So index fingers and your thumbs together.
And we're going to do alternate nostril breathing.
So with the right thumb,
We're going to block our right nostril.
You can rest the index fingers and the middle fingers at the center of your forehead.
So we're going to inhale through the left.
Exhale through the right.
Inhale right,
Exhale left.
And I'll guide you through a couple rounds here.
So eyes closed,
Take a deep inhale.
Full exhale.
And then block your right nostril of the right thumb and inhale through the left Block your left nostril with the ring finger and exhale through the right.
Now inhale through the right nostrum.
Block your right nostril and exhale through the left.
So this is one round.
Please continue.
Inhale left.
For about 5 or 6 counts Block your left nostril and exhale through the right 5 or 6 counts.
Inhale right.
XLF.
And please continue on your own.
So we're inhaling deeply,
Slowly.
And exhaling completely when you're ready.
So this breath is very balancing,
Very grounding.
We did a lot of work that activated our energy.
Directed the energy to the heart and now we're simply stabilizing this energy with this alternate nostril breathing.
Balancing the right and the left hemisphere of the brain.
Balancing our sympathetic and parasympathetic nervous system.
Really grounding ourselves into this state of wholeness.
Of vitality.
Of radiance.
Stay absolutely present.
With your breath Observe your breath.
Stay present with your breath.
Notice the coolness of the air as you inhale.
And the warmth of the air as you exhale.
And just do last round.
The last exhalation is going to be through your left nostril.
So please take your time to complete the last round.
And when you're ready,
Simply relax your right hand on your knee.
Both hands in Gyan Mudra.
Keep your eyes closed.
And once again,
Tune in into your experience right now beyond your.
.
.
Thinking mind.
But dropping into your heart.
And simply feeling into the space around your heart.
That's the place of deep compassion.
Self-Love.
Forgiveness.
And really the place of oneness and unity within yourself and with everyone around you.
So just take another moment to really feel into that space around your heart.
And within your heart.
Let's take another moment here to.
.
.
Ask your heart.
What do you want me to know right now?
What do you want me to know right now?
And simply listen.
Just listen for another moment.
Connect to that.
Answer without analyzing.
What are we arising?
Simply accepting that.
With gratitude.
Beautiful.
I'm going to take a deep inhale.
Full exhale.
And then bring your palms together at the heart center.
Just take a moment.
To thank your heart,
And keep that.
Message from your heart throughout the whole day.
We'll close with a long set,
Short noun,
Connecting to that truth within you,
Connecting to that light within you.
Inhale.
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Acknowledge it.
And thank your heart for guiding you to this moment here and now.
Thank you so much for practicing with me.
Have a wonderful day.
