External Radiance: Rebuild

Nava Stay. Welcome to practice. This will be our external radiance rebuild sequence. Let's get started. Rub your pumps together.

Take some deeper breaths. Getting centered, getting ready, take your hands to your chest, and we'll start off with our kundalini mantra, we'll do calling in infinite creative consciousness, and then we'll do our which is calling for protection and bowing to the wisdom. So you're welcome to join in, chant along with me, or you can just listen. Eyes can be open or closed here. Oh, crudeive, Oh, Oh, no.

I'm I'm good in Ahmed. You got good in I'm You got good are good. You got good. Just take a couple of breaths there. Day, yourself, and the vibration of these mantra.

And then you can go ahead and open up your eyes. If they're closed, take your hands onto your thighs. I'm sure you've seen this one before. Spinal rocks. So hands are on the thighs. We're gonna pull them back lift the chest, lift the chin, look up.

And on the exhale, let the spine round, slide the hands down towards the knees. And then we'll just stay with that. We've got 3 minutes here in how an exhale and inhale. An exhale. And you're squeezing the elbows back, lift the chin, send the sacrum forward, and then rounding the spine, and this is an exercise to wake up that first chakra. So the hands are pressing into the legs.

Breath can be smooth here and steady. It's almost like a seated cow and cat. Yeah. But work to draw the shoulder blades together and then widen them away from each other. And you might start off a little slower here and start to build the pace up as you go.

But remember with kundalini yoga, Sometimes it starts off feeling quite simple. And then as we go along and it gets longer and longer, It gets a bit more, shall we say interesting as we go? That's where the kundalini magic comes in. Stay with it. Stay with it. And we're we're looking to try to initiate this movement from the pressing in at the tops of the feet, some heaviness in the shins, And then moving from the very base of the spine, mula Dara Chakra Alright. So physically it corresponds with the soles of the feet all the way up through the legs and into the base of the spine.

That energy center right there at the pelvic floor. Stay with it. Stay with it. You'll feel your spine start to loosen up. Legs stays strong and firm.

Ali foundation. Right? So when the first chakra gets nice and open and buzzing and humming, Then we know we've got a solid foundation to build on top of. So stay with it. Stay with it. If you'd like to close your eyes, you can close your eyes. Get into the sensation of it. That's the language of the body.

Body speaks in sensation, and our work is to listen. Inhale and exhale and b in dialogue. Inhale and exhale. Inhale and exhale. And breath can be firm through the nose.

And we'll call this 10. 9, you might speed up a little 87654 3, 2, and 1. Come back to a neutral spine. Turn your palms upward on your thighs. Bring your thumb and index fingers together.

Jan Muja. Mudra of knowledge. Now and you'll almost feel like a little internal rocking still happening. That's the momentum of the breath, but the inhale has an expansive quality, the exhale contracting back in anchoring us rooting us and steadiness. And moving on. You can slip your block or your blanket off to the side, and we're gonna come into a squatting pose. So my feet are a bit wider than my shoulders.

I'm gonna offer a couple different options here. Option 1 You can take your arms through your legs around the backs of your ankles and press your hands into your feet. And then the tail bone drops, the gaze is looking forward, and I'm doing my best not to rest on top of my arms, but actually to use the legs to keep the tailbone lifted. So that's option a. Now if that's not working for you, if it's not working for your shoulders or for your knees, couple different options.

You can take your hands on top of your feet like that, still keeping that contact, that connection to the earth, or You're welcome to come down to squat on a block, if that feels better for you. Slide your heels slightly forward so they're underneath your knees. And take your hands onto your feet that way. Yeah? And then we're gonna do a breath of fire here. So quick mention, breath of fire contraindications.

If you're pregnant, if you're on your menstrual cycle, if you just ate or you're feeling a little overheated or anxious, You'll skip the breath of fire and stay with long, smooth, ujjay, Pranayam. Yeah? Otherwise, we're gonna be working with breath of fire. It's a quick sniffing breath in and out through your nose, even inhales and exhales. We're gonna be doing this for 2 minutes. It's gonna get interesting real quick. I promise you. Arms through the legs.

Or hands on top of the feet or you're squatting on a block. We look forward. We take a full breath in. We exhale it away. We've got 2 minutes. Here we go.

Stay with it. Stay with it. Try not to grip at the jaw. Keep your gaze steady. Keep going. Last 10, 9876543 2, one deep breath in.

Deep breath out. Take your arms out in front of you, lengthen out your legs, and just fold forward. Give yourself a breath there. And these can be soft. Relax the head, shake out your neck gently if you need to.

And coming down. And then you can swing your legs around and come into a straddle. Legs don't need to be too too wide here. We've got about 45 degree angles with the legs, and then we're gonna reach the arms all the way up above you. Extend up through the fingertips, get a nice, long spine.

From here, we're gonna turn towards the left foot and bow forward reaching the arms out towards the foot and come right back up. And then you'll do the same thing to the right side. So we're gonna be doing this for 3 minutes. Reach up through the arms, push the heels down, get your legs nice and strong, Here we go 3 minutes with this one, to the left and back up and to the right. And back up. And then you're gonna stay with that, and you'll get your own rhythm going here.

Right? This one is not really specified that it has to be super or super slow so you can work at a pace that feels comfortable for you. I would suggest a big inhale there at the top and Excel as you bow, But I think your breath will fall into an organic pattern with us. So this is great for our first taco. We've got the legs and the feet nice and bright, but it's also gonna work to open up the second chakra. So lower chakras for this set of sequences.

1st chakra is our mula dara chakra, our root chakra, Second one is Swadistana, the abode of the self. And our second chakra deals with our ability to flow our creativity, our abundance, Keep moving with it. And if you need to slow down or pause in the middle and take a couple breaths and reset, you can absolutely do that or perhaps slow down, or you might feel like the pace needs to increase as you go. Trust the way that the prana that the life force is moving in your body and keep with it. And even our initial first mantra calling upon infinite creative consciousness.

And that second chakra is that creativity. And then third, chakra, Manipura, right, the core is getting a good workout with this one, especially the obliques, that run along the sides of the trunk. And Manipura is our house of gems, our city of jewels, that shining fire element right there at the naval center. It's our strength. It's our confidence.

It's our healthy sense of ego. And last ten seconds with this, just maybe a couple more times. And to the right, and then back up to center, reach the arms up, and exhale. You can release your hands down onto your thighs, come back into your young Mudra. Just resting. Take a couple of breaths. You know, the charge up through the legs.

You might even bobble the knees around a few times. And then we're gonna stay in the exact same position, and this time you're gonna reach for your big toes with the first two fingers of each hand. If that's not accessible for you, if reaching the big toes doesn't work for you, you can take your hands onto your knees, onto your thighs, and it just so that you're maintaining that contact between the upper body and the lower body, the hands, and the feet, or the legs. For this one, we're gonna inhale and look up holding onto the toes and on the exhale bowing down forehead towards the ground. Again, like that, inhale lifting up and exhale to bow.

So we're gonna do this one for 2 minutes. So un shrug your shoulders. Give yourself some length and even through the neck spine. And let's begin inhale. And exhale to bow.

Inhale. And exhale to bow. And I find with this when it feels kind of organic to move a bit more slowly. Almost, the reverence can come through. Inhale and bowing bowing back down to mother earth.

Lifting up to the sky, and bowing to the ground. So we become the bridge between those 2. There's have an above us Earth below us. And in between We call on the consciousness of the sky. The action of the Earth. Right? That's our Shiva and our Shakti principle.

Stay with it. And as you're doing this, keep pressing the sacrum forward towards the front body. Legs stay grounded undulating through the spine. And rounding. I'm keeping my heels pressing down.

Just to give me a little bit more steadiness. And last ten seconds with this, maybe you do 2 more repetitions or 1 more super slow repetition. And round. And then hands can come back to them to the thighs. Push into the thighs, roll your way up.

And then you can begin to shake the legs in, shake them in, shake them in, And we're gonna meet up in sukhasana with crossed legs. So helpful to sit on a block or a blanket if you need it. Pressing your hands into your thighs, get your spine nice and long here. It's so delicious in between these different exercises just to feel the shift, any energetic changes that might have started to happen in the body. Next, we're gonna come into Ganesh mudra. So with my right hand, it's right in front of my chest with the palm facing out, left hand, right in front of the chest clasping the right hand palm facing inward and then holding, like, in a nice tight clasp there, This is Ganesh Mudran.

Ganesh is the ruler of the first chakra. Alright. He's the one who clears the obstacles out of our way. Gives us a a straight course through. So full breath in. On the breath out, try to pull the arms apart.

Right. But your hands are clasping very firmly, and you'll feel your muscles of your back start to wake up and then let that soft. And we're gonna do it eight times each side. Here we go, breathe in. Pulling on the breath out. And inhale, exhale pull.

Inhale. And exhale pull and eyes can be open or closed with this one. Inhale. Excel pull. Inhale.

Excel pull. 3 more inhale. Exhale to pull, inhale. Excellent. Pull. One more inhale.

And acts helpful. And then super simple. Just switch the grip. Right? So now it's left hand pointing outward, right hand pointing inward. Same thing. 8 breaths. Here we go.

Ganeshmooja breathing in. Pulling on the breath out and inhale. Let it soften, exhale. Nice tight pull. Inhale.

Excellent pull. Elbows, steep, bright, and lifted in hell. Agsel Paul. Inhale. Acts helpful.

Last three inhale. Excel pull. Inhale. Excel pull. One more inhale.

Excel to pull, pull, pull, pull, pull, pull. And then keeping the hands in that same Ganesh Mudra, turn the hands so that left hand is on top right hand underneath. Extend the spine upward. And then we're just gonna take our side vents here. So you'll tip to the left, right elbow goes high, left elbow low, and then you immediately switch sides over to the other side.

And then we go back and forth between the two left to right and left to right, and you can inhale and exhale and inhale. And exhale. And you'll get the rhythm going here. We're gonna do this for 2 minutes. Go ahead and start whenever you're ready. Inhale and exhale and inhale and exhale.

This is going right into the side waist leg stay firm to keep you centered. But you're tipping off center backup, off center backup, inhale and exhale and inhale and exhale. Just 2 minutes here. Stay with it. Squeezed down. Left side squeeze down.

Right side. Really good for the lymphatic system here. Pumping in and out, allowing the body's natural detoxification process Stay with it. Stay with it. Elbows stay lifted. Squeezing down side to side.

And I'm keeping a little bit of that energy of trying to pull the hands away from each other. So even the hands are getting a bit stronger. Good exercise for the grip And last ten seconds with this inhale and exhale inhale and exhale for 5 4, 3, 2, and 1, and one. Back into center, hands, float down. Jan Mudra.

Let it rest on the thighs. Always reaffirming knowledge. We use the practice of Svyaya self study. See where we feel some blocks, where we feel really open. And how the transformation can happen through your practice. Alright.

Last one here. This one is known as the exercise to release fear. So fear in the subtle body is stored in the kidneys, right here in the back of the waist. You'll take your feet about hip width apart, stretch your arms out long in front of you. Make fist but keep your thumbs up, alright, like your hitchhiking. Yeah?

And then we're gonna inhale forward and exhale back and inhale forward and exh sale back. And there's a kundalini mantra that we do at the end of practice, and that mantra is nam. So you're welcome to add in satnam to this exercise. It would be set forward and numb back and sucked forward and numb back. Once you get a good piece going, stay with it. Don't be afraid to make some noise with this one. Chancing your mantra 3 minutes. Here we go.

Sit Nam, sit Nam, sit Nam, sit Nam, sit Nam, sit Nam, sit nam, set name, set name, set name, set name, set name, set name, set nam. Set Nam. Set Nam. Set Nam. Set Nam. Set nam. Setnam. Setnam. Setnam.

Setnam. Setnam. Setnam. Setnam. Setnam. Setnam.

Setnam. Setnam. Setnam. Set nam, sat Nam, sat Nam, sat Nam, sat Nam, sat Nam, sat nam. Set Nam. Set Nam. Set Nam.

Set Nam. Set Nam. Set nam. Set Nam. Set Nam. Set Nam. Set Nam. Set Nam.

Set nam. Set Nam. Set Nam. Set Nam. Set Nam. Set Nam. Set nam. Set Nam. Set Nam. Set Nam.

Set Nam. Set Nam. Set nam. Set Nam. Set Nam. Set Nam. Stay with it. Stay with it. And, yes, there is the point where you're shoulders start to feel this one, maybe the backs of your legs or right there at the core. But try to stay with it.

Find your pace. And it could be a little faster or a little slower than what I'm doing. And if, you prefer silence for this, you'll stay with silence. Otherwise, we're working with that mantra, sit. Nam, sit. Nam, set, numb, gay stays steady, straight out in front of you, moving forward and back, forward and back. Set nam. Set Nam. Set Nam. Set Nam.

Opening up the back of the waist. Getting some circulation moving into the kidney band. Stay with it. Sat Nam. Set Nam. Set nam, sat Nam, sat Nam, sat Nam, sat Nam, sat Nam, sat nam, set, numb, set, numb, set, numb, set, numb, set nam.

Sitnam. Sitnam. Sitnam. Last ten seconds. You can do it. Maybe speed it up a little bit.

Set Nam. Set Nam. Set Nam. Set Nam, last 5, 4, 3, 21. Release your hands on top of your thighs, Guyan Mudra. Let yourself feel it. Let the spine get a little juicy, a little loose, maybe swing the head from side to side.

Let it feel good. And then we're gonna roll down onto our back and take a brief Shavasana. Yay. Okay. And then we'll just roll down onto our backs.

And come into your shavasana, turn your palms up, let your feet play. And let yourself be breathed here. Again, trust the intelligence of your body, of your nervous system. Of your prana, your life force to redistribute itself where it's needed. Surrender to your own internal flow.

And let your next breath come in a little bit more deeply. Exhale it away. Make some little movements with your fingers and your toes. Stepping feet down to the ground, knees, or vents, Rolling onto your right side and press yourself up to sit. And find your final seats.

You can sit sukhasana or Vedrasana. We'll close with our Kundalini mantra of Numb. Truth is my name. Truth. I am that taking hands together at the center of your chest. Long, sat, short numb to gather breathing in. Nam, Thank you so much for sharing your practice.