Life-Long Radiance: Rebuild

No mistake. Welcome to practice. This sequence will be our lifelong radiance, yog rebuild sequence. Let's get started. Rub your palms together.

Take your hands to Anjali Mujal right at your chest. Eyes can close. Just take a couple of breaths, and we'll tune in with our kundalini mantra, starting with calling an infinite creative consciousness and continuing with our which is calling on wisdom, universal wisdom, and protection through our practices. You're welcome to join in or just listen. We'll do each one three times.

Namo. You got good sir. Sir. Good. Good. Good.

Good. Give yourself a full breath in and exhale it away. Okay. And then you can float your eyes open, give your hands and your legs a little shake out, and come to sit on your bum with your legs out long in front of you, and we're gonna start off with what we call in kundalini body drop. So you'll make fist with your hands. You place them a little bit behind your hips. You're gonna lift yourself up and let yourself land and lift yourself up and let yourself land.

And so in alignment with our lifelong radiance, this is one that requires a bit of stamina. So the suggestion would be not to get too fast too quickly. We'll be doing this for 2 minutes. Hands are by your hips. Take a full breath in, exhale it away, and then begin push down to lift and lower, and lift and lower. And lift and lower and lift and lower, and you'll stay with that.

And your breath will kind of fall into a rhythm here And if you feel like you need a little bit more oomph to this one, you can put in satnam set Nam. Set Nam. Set Nam. Set Nam. Set knob. And as you're doing this, mula bundle will help you here. Right? So when you exhale, you lift the pelvic floor, It gives you just a little bit more lightness as you move through this. And I like to keep my gaze focused just beyond the feet.

And this is an exercise for our first chakra, right, to wake up the channels of the legs. And it goes right into the base of the tailbone. So if at any point along the way, you need to pause for a moment or go a bit more slowly, you'll do that, but it's definitely a workout for the arms, this one. Let's see if you can allow yourself to land softly. Right? So that requires a little bit of a of a focus and awareness on the lowering as well as the lifting. And we'll call this 109876 5, 4, 3, 2, and 1.

And you can give your hands a little shakeout. Let them rest on your legs. You know, maybe slide your hands down towards your feet and back up towards your thighs. Just giving your legs a little bit of warmth, a little bit of appreciation for all that they do every single day to just get you going. A little shakeout.

Okay. And then we're gonna meet up in Sukhasana. So you can sit with crossed legs, and you might sit on a block here or a blanket. If that's helpful for you, it allows the thigh bones to drop in a line down from the pelvis. And that's nice because then the hip flexors get to soften a bit. From here, we're gonna take our Sufi circles you're gonna inhale forward and around and exhale back and around, and we'll do this for 2 minutes.

And you start to bring your breath into it. And you can do this one again with eyes open or closed. But this is helpful just to open up the second taka where the element is water. So see if you can keep the movement flowing. If you'd like to let your head move with your torso.

You can do that. But let the circles be round and full. I always think that this is such a beautiful exercise because it is so circular. A lot of times, our movement can be, moving forward and back or side to side or even twisting But this is just putting the brain and the body into a different pattern. No. And I think that that's part of lifelong radiance as well.

To keep trying new things, learning new ways, being the forever student. You know, you know that. Right? That's part of the responsibility of our yoga practice. To be a lifelong student. Our practice is so generous that way.

There's always something new to learn. Last little bit of this. We'll call this 5432 And one, find your way back around into center. Just give yourself a breath and center. And you might even feel like you're still spiraling.

Let it settle. And then you can lean back, shake out your legs, and recross them in the opposite direction. And we'll go counter clockwise, and you'll start to circle it around, inhaling forward and around, and exhaling back and around. And I'm resting my hands on my thighs, but using a little bit of a tug to move forward and a little push to move back. So the sacrum presses towards the front body, and then the pelvis can scoop under.

And you'll feel yourself probably fall into a very organic rhythm. Some days, we move a little faster. Some days, we move a little slower. Try to stay with it. Circling around, smoothing out the edges, No water is so powerful that way.

It can smooth out the edges of stone, of glass, But, again, it doesn't happen all at once. It takes time. Takes time. It takes time to develop that kind of gentleness and softness. For some of us, it comes more naturally. For some of us, we have to work at it.

It's all good. Stay with it. Circle your way around. There might be a sticky spot somewhere along the way. See if you can move through it.

And then we'll call this 54 and 3 and 2 and 1 and find your way back around into center. Just breathe there. You might turn the palms upward on the thighs. Hands can stay soft and curved. Just feel.

Okay. For our next exercise, we're gonna turn up the flame a little bit. Now this one is calling in energy and sending it back out. So you'll reach the arms up, stretch the fingers open, lengthen the arms, And on your exhale, make a fist and pull the elbows back squeezing the shoulder blades together. And in that fist thumbs are inside the hands. Yeah. And then we reach and open the hands back up and pull back and we're gonna do this for 3 minutes.

So you can inhale and exhale, and we'll start off a little slower. And then we'll build up the pace and you can move a little faster with me. Or if you need to stay slow and smooth, you'll do that. Try to stretch the fingers open at the top. Nice and bright through the hands.

Calling it in and sending it back out. So it almost becomes like a Kapala Bhati breath here. The emphasis is on the exhalation. So if a more forceful breath doesn't work for you, if you happen to be pregnant or you're on your menstrual cycle or you just ate, or if you're feeling a little overheated or anxious, you can skip that more vigorous strong breath and stay with long, smooth breathing. Otherwise, let's start to turn up the heat just a little bit. Right? Again, we don't wanna come out of that sustainable simmer But, you know, there's the simmer on 4 and there's the simmer on 6. So let's turn it up a little bit to 6.

And move a little bit more quickly if you can. Inhale. Lam. And this is definitely gonna be one where you'll build up some heat. So if that's happening for you, Let the sweat flow glowing inside and out. Last ten seconds, see if you can speed it up. Inhale, exhale, inhale, exhale for 5, and 4, and 3.

And 2, and 1, inhale touch your thumbs above your head. Retain your breath. And big exhalation. Let the arms fall to the thighs. Palms turning downward now just for grounding, extra grounding after we flew away for a few minutes.

Let yourself settle there. That's so beautiful. But in our kundalini practice, we build in these little sacred pauses along the way just to feel the aftergloan, after effects of our our work. Okay. Let's do this. Take your legs out and give them a little shake.

And then we're gonna come into Vedrasana. So sitting on a block or sitting on your heels. And my suggestion would be if you normally take the block lower Take it up a little bit higher for right now. Okay? Or if you're sitting on a blanket, go and grab yourself an extra blanket here. Yeah. Because we're gonna be sitting for a little bit, and I wanna explain this next exercise.

So this particular exercise is known as the city gayatri, the city gayatri, and it is a prayer of sorts for internal healing, external healing, and the healing of the planet. The mantra that we'll be repeating is Rahma, da, sa sa say so hung. Ramadasa, saas, so hung. So, little bit of information about this one. Rah is the sound of the sun.

Ma is the sound of the moon. Das the sound of the earth. So you're bringing together the sun and the moon and the earth and calling on the healing powers of each. And if you also recite the syllables, They correspond with the 8 chakras that we recognize in kundalini yoga. So it's raw, lowest, ma, second, daw, third, sa, sah, say, so hung.

So raone, Ma 2, dot 3, Saa 4, Saa 5, Say 6. So 7 and hung 8. That was difficult. I've never had to do it quite that way. I hope you got it. Okay. Ramadasa, sase, still hung.

So we'll take our elbows and close them in towards our ribs. Hands come out with wrists, inflection, fingers together, thumbs pressing into the sides of your hands. We sit up tall, eyes can be closed here, and we're gonna chant Ramadasa Sase so hang for 11 Minutes. Yes. You heard that correctly. 11 minutes. And this is intribute to lifelong radiance.

So take a breath in. Breathe it out. Be clear in your intention. We do this for healing. Trust its power.

Rahma, daa, sa, sa, so hung. Rahma, say. So hang. Rahma, da, Sa. So hang. Rahma, daa, sa, sa. So hang.

Rahma, dah, sa, sa, so hung. Rahma, daa, sa, sa, so hung. Rahma, daa, so hung. Rahma, ta, Sa, so hung. Rahma, daw, sa, sa, so hang.

Rahma, daw, sa, so hung. Rahma, the, say, so hung. Rahma, daw, sa, sa, so hung. Rahma, daw, so hung. Rahma, da, Sa, so hung.

Rahma, dah, sa, sa, say so, hang. Rahma, dah, saa, Sa, so hung. Rahma, da, Say, say, so hang. Rah, ma, da, say, so hang. Rah, ma, daw, sa, sa, so hung.

Rah, ma, daw, so hung. Rahma, da, sa, say so hung. Rah, Ma, daw, sa, sa, so hung. Rah, ma, daw, sa, sah, say, so hung. Rah, ma, da, sa, sa, say, so hung.

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Rah, ma, daw, sa, So hang. Rah, ma, da, Sa, say, so hang. Rah, Ma, daw, sa, sa. So whom? Rah, ma, daw, sa, sa, so hung.

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Rahma, da, sa, sa, sa, sa, so say so. So hung. Ramah. Saah. Saah.

Saah. Say so hung. So, say so hung. Rama, daa, sa, sa, say so. Rama, da, sa, sa. So who? So Rahah, say so hung.

Rahma, da, sa, sa, sa, so hung. Rahah, Saah, Saah, Saah, say so, hoo, hoo, hoo, so. So whom. Ramah, say so whom. So say so, Rahma, da, sa, sa, sa, sa, sa, sa, sa, sa, sa, say, so hung.

Ramah, does, say, so hung. Rama, da, sa, sa, sa, so hung. Rahma, so home. Rama, da, sa, sa, sa, sa, sa, so who? Rama, da, sa, say, so hung.

Rahma, da, sa, sa, so hung. Ramadasa sai so hung. Ramadasa say, so hung. Ramah, sa, sa, so hung. Rahma, dasa, sai, so hung last time.

Rahma, dasa, sah, say so, hung. Drop your hands down onto your thighs. Try to stay quiet here. Turn your palms upward. Rest your dominant hand in your non dominant hand, bring the thumbs together, Buddha Mudra.

There's this beautiful story about the Buddha. And it says that after his moment of realization, after his moment of enlightenment, Instead of choosing to ascend, You chose to stay on the planet and help to teach and help to heal. Thank you. For choosing to stay and help to heal. The lifelong journey, hands to heart, long sought, shortnam, breathing in.

Numb. With greatest reverence, Namaste.