๐ŸŒ™ PRESENCE – Pranayama Kundalini Yoga

๐ŸŒ™ PRESENCE – Pranayama Kundalini Yoga


welcome to the weekly meditation with me Cara Lisa today I’m gonna offer a Kundalini pranayama which I find quite powerful to do in order to balance the energies and come into real presence within yourself and with what is it’s gonna take about 20 minutes and you can extend the times I’m gonna precise them as we go through so rub your hands together here and as we always start with Kundalini practices we’re gonna start changing three times the mantra on namo guru dev namo on the source name or the source of creation now mo comes from namaste I bow down i connect I honored this source of creation the source of all guru the principle of consciousness that lead us from darkness to light or safe from what’s unconscious to consciousness dev subtle principle and the more once again I’m connecting myself I bow down to this teaching principle or consciousness principle which is always here namo guru dev namo you can change it on one exhale or after the animal inhale a bit and Cham the guru tere naam hands together at the center of your chest the heart center sounds touching your sternum take a deep inhale through the nose a deep exhale through the mouth again inhale exhale inhale exhale inhale to chant good ol Dan No ah [Music] nah good old No good ol days No [Music] keep the eyes closed take a deep inhale and the deep exhale place your intention for your practice an origami start with Breath of Fire so it’s gonna be short sharp inhale and exhale through the nose if you’re not used to this kind of breath you can take it very slowly if not you can go a bit faster but be mindful of keeping a steady rhythm throughout the Breath of Fire if you’re pregnant or if you have high blood pressure I recommend you do the posture with only a normal breathing out and breathing in through the nose the arms are going to be by the side palms facing up you’re gonna stretch like if you’re stretching yourself in all directions and the the eyes gonna be closed focused on the third eye the point between the eyebrows and we’re gonna take this breath which is gonna balance prana and apana life force and apana we could sell is elimination force so it’s two kind of values air in the body and or gonna balance them so arms by the side inhale and start [Laughter] [Music] [Music] [Music] [Music] say turn turn the palms out toward the side pressing them out as if you’re pushing walls expanding your aura hold the breath hold the inhale as much as you can [Music] too much try to deploy in through the nose when you’re good exhale right on top right hand on top of left just a and it’s her semester Kishu energy in your heart young fellas [Music] [Music] we’re gonna take sodium mudra which means Surya the Sun energy right graduating and full of physical energy the arms are gonna be as such for the arms parallel to the side elbows bent to 90 degree and the mudra is gonna be joining Surya finger the fourth finger and the thumb the other fingers are extended and pointing up towards the sky for the breath is going to be through the nose for inhale sharp through the nose and same on the exhale for exhale through the nose we’re going to pump the navel bringing the energy on each inhale and each exhale hey bring the the hands to press at the center of your chest the heart center take a deep inhale full mula bandha like if you were stopping the flow of urine pulling the anus muscle the vagina wall muscles for women and the lower abdomen muscle will be energy but in the solar energy toward but in and up all along your spine through the crown of the head and beyond on the exhale the same posture extend the arms to the side push the palms toward the sides as you were pushing walls and relax tastier do not know and she the energy she the expansion the space maybe in your breath your body and your mind for our next posture we’re gone it can be in two parts posture so that the break is going to be very short in between we’re gonna it’s gonna balance in what we call the internal and external aura the first one we’re gonna interlace the fingers together turn the palms out stretching the arms in front of you and on the inhale raise the arms up exhale the arms down inhale up exhale down you can go at the pace you want and feel that really like cleaning like a cleanse like you’re like you’re clean you’re home you’re cleaning your heart and expanding your aura your magnetic field what you project out in the world what you attract what protects yours so extend the arms in front of you comes out inhale up exhale down through the nose the eyes are focused in between the eyebrows if you experience any negative emotion or stuck somewhere feel that you’re bringing it out and transforming it on each exhale in X in X in and up exhale down and try to visualize your aura your magnetization strengthening it with the breath and the arms movement and stop the arms around your heart center don’t go below step up with it we’re almost there keep up use your mind to serve your intention to do this practice for you today it’s hard to hold faster and focus even more on to your breath exhale [Music] and for the next ones to working on the aura [Music] in the position we had before on the inhale the back of your hands touch on the exhale eyes closed focus between the pond in the point between your eyebrows the third eye visualize your aura of transcendence in it from any unwanted energy or in charge of your energy [Music] let go of the body the sensations for now and just focus on the breath [Music] swimming in an ocean of ramen [Music] [Music] expand inhale exhale state to relax your hands onto your lap keep a straight spine a straight neck and just receive and she for our next posture we’re gonna twist taking Gyan mudra Jupiter finger the index finger and the thumb will be touching the other fingers are pointing up toward the sky the forearms are bent to 90 degree and the upper arms will be parallel to the side we’re gonna turn breathing so you can keep your eyes actually about 1/10 open like if you would watch something like in the middle of the night you see you have a blurry vision so you won’t get dizzy and the breath is gonna be inhaling left exhaling right here we go and it’s a fast movement inhale left exhale right in the left exhale right finder the rhythm and keep it steady the left exhale right [Music] [Music] the senator Oh your spine and exhale relax the arms straight spines do not stay in receive and just for the next one we’re gonna put our hands on our shoulders and balance to the left then to the right so the thumbs are behind your shoulders fingers punching down and we bend to the side inhale left exhale right inhale left exhale right the either close focused on the point between the eyeballs your third eye and your chakra and just balance sideways stretch you’re able to touch the ground with your elbow please do so stay with your breath very present present with your body sensations with no judgments just focusing receiving and feeling allow your head and your neck to relax you know center relax the arms and your hands she not still bitching stretch of stretch your spine and keep the neck long for our next posture welcome to an alternate nostril breathing so you could take this mudra Vishnu mudra bending the second and the third finger of your right hand if you’re right-handed if not you can do the opposite eventually the second and the middle finger into your palm using the thumb to block off the right nostril and then the fourth finger the ring finger to block off the left nostril the left hand can rest onto your left knee with yang mudra top of Jupiter index finger and thumb together so we’re gonna do that inhale left exhale right inhale left exhale right and the pace is gonna be quite quick meanwhile close your eyes focused on the point between the eyebrows exhale raise your right hand onto your knee take a deep inhale through both nostrils bringing the attention to the nostrils stay for the next one we’re gonna take CLE pranayama so the tongue it’s a cooling effect it has a big cooling effect and the tongue we’re gonna curl our tongue like that if you can’t just do your best and do what works for you inhaling through the tongue exhaling through the nose and we continue with that pattern of breath recipie all suck all the earth air in your DNA welcome the next exhale just let go and take a moment to shield and receive eyes closed with a straight spine and a straight long neck and for the last part of our meditation today we’re gonna take the breath through the nose exhaling through the mouth inhale mouth exhale nose again inhale nose exhale out inhale mouth exhale nose we’re gonna do this pattern of breath and the mudra is gonna be as such so the tip of the fingers of opposite hands touch the three index middle finger and ring finger are gonna touch each other while the thumb and the thing and the pinky fingers are separate we’re gonna place this mudra at our heart center so the center of our chest and do the breath look at the pinky fingers down and do the breath inhale nose exhale inhale mouth exhale nose in a nose exhale mouth inhale mouth exhale nose inhale nose exhale out inhale mouth exhale nose continue like that stay very presence with the air element the air tatva and look at your pinky without blinking when you finish a cycle take a dip in a and the g-pack say and you can meditate and stay still as long as you feel like thank you for joining I hope you enjoy it you can do this meditation from time to time or commit to do it for a cycle of 40 days 90 days 120 days a thousand and one day and the timing I’m gonna write the timing on the comment of the YouTube you can extend them and I hope you stay present I’ll see you next week for next week meditation we’re going to close our space by chanting two times the mantra three times the mantra Satnam sad means true naam identity Troy identity or I chose truth as my identity which is maybe the result of the practice but also the practice in itself hands together take a dip in Hey ah [Music] ah [Music] [Music] my guru ji ka khalsa waheguruji ki fateh thank you so much so much love see you next week goodbye