Hello and welcome to today's lesson.
So without further ado,
Find a comfortable position for you.
Allow your sits bones to connect with the earth.
Trace your spine from the tailbone up to the shoulder blades.
Allow your jaw to soften.
Find a soft gaze or close down your eyes if that feels comfortable.
Allow yourself to show up,
To be here.
Let's take a breath in together,
Inhale,
And exhale.
Bring your attention to your heart center and create an intention for the rest of the session.
If nothing comes freely,
Fluidly,
Naturally to you,
Then maybe you choose presence.
Throughout the next few minutes together,
You will be present in the moment,
In your body,
And with your breath.
If something else is really calling out to you,
Then connect with that intention and carry it through with you for the rest of the practice.
And let's take one more deep inhale together,
Breath in.
Slow breath out.
And we'll begin with Valoma.
Inhale for 3,
2,
1,
And hold,
2,
1.
Inhale for 1,
2,
Hold for 3,
2,
1.
Inhale 1,
To the top.
Fill your lungs as much as they can fill.
Hold for 4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Hold for 2,
1.
Inhale for 2,
1.
Hold for 3,
2,
1.
Inhale to the top.
Expand as far as you can expand and hold for 4,
3,
2,
1.
Gently exhale through your nose for 5,
4,
3,
2,
1.
One more round.
Inhale for 3,
2,
1.
Hold for 2,
1.
Inhale for 2,
1.
Hold for 3,
2,
1.
Inhale to the top.
Fill up your lungs as much as you can.
Hold for 4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Moving to Kumbhaka or breath retention.
We will inhale for 6,
5,
4,
3,
2,
1.
Hold at the top.
5,
4,
3,
2,
1.
Gentle exhale.
5,
4,
3,
2,
1.
Inhale for 6,
5,
4,
3,
2,
1.
Hold.
5,
4,
3.
Expand.
One gentle exhale.
5,
4,
3,
2,
1.
Again and again.
Inhale for 6,
5,
4,
3,
2,
1.
Hold at the top.
5,
4,
3,
2,
1.
Gentle exhale with control.
5,
4,
3,
2,
1.
Deep breath in.
Let it go.
And prepare for Kapalabhati.
Bring the tips of your 2nd through 5th finger towards the inside of your palm.
Stretch your thumbs out long.
Overstretch your arms to a 45 degree angle creating an arc that extends from thumb to thumb.
We're going to go 108 breaths.
This is something that you will work up to.
Big inhale.
And exhale.
Inhale.
And begin.
You're doing great.
About halfway there.
Take breaks as you need them.
Almost there.
Big inhale.
Hold here.
Stretch your fingertips long.
Stretch,
Stretch,
Stretch to the sky.
Gentle exhale.
Sweep your fingers slowly by your sides.
Sweeping your energetic field.
Clearing anything that's not serving you.
Big breath in.
Bring your hands to your heart center.
Come back to your intention.
Repeat it to yourself.
Take another breath in to your heart center.
Exhale,
Let it go.
We'll go for our last round.
Reach your hands up to your 45 degree angles creating that arc of light connecting the thumbs.
Big breath in.
Big breath in.
Hold it here.
And begin for 108 breaths.
Pumping the navel,
Bringing your belly button towards your spine.
Moving at your own pace.
Taking breaks whenever you need it.
Focusing all of your attention on the exhale.
Letting the rest happen passively.
Almost there.
Inhale,
Deep breath in.
Stretch your fingertips to the sky.
Reach,
Reach,
Reach.
Hold that breath.
Slow exhale,
Sweeping your energetic field around you.
Noticing any changes in your field.
Come into a pose of rest.
And allow yourself to take what you need.
Maybe your body is calling for a drop into meditation to integrate the practice.
Or maybe you feel energized and ready to begin your day.
Thank you for showing up for yourself.
Thank you for being here with me.
And may your connection to yourself,
Your power,
And your strength continue to progress and deepen on your breath journey.
