Life-Long Radiance: Replenish

Namaste. Welcome to practice. This will be our lifelong radiance, our vayastfag replenished sequence. Let's get started. Rub your palms together.

Take a couple of deeper breaths. And then let your hands find Angelie Mujor right at your chest. Get a little feedback from your heartbeat, and we'll chant our kundalini tune in mantras. We'll start with. 3 times, calling an infinite creative consciousness.

And then our, which is about bowing down to wisdom inside of us and all around us. Sustainable wisdom. You're welcome to join in or just listen. Nom Are good in a mid you got good You got good. You got good.

And take a full breath in. Exhaled away. Get it. Then you can release your Muja, give your hands and your legs a little bit of a shakeout, And for this practice, we're gonna move right up through the chakra. So starting with lower chakras 1 and 2 bring the soles of your feet together. You're coming into, like, a bada kannasana shape.

If bada kannasana bringing the feet in super close doesn't work for you, you can move them a little bit further away. Take it into more of a Tara Asana holding on to the ankles. We've got 3 minutes of bouncing the knees, bounce, bounce, bounce. And as you do this, giving a little bit of visualization, attention, and awareness into the soles of the feet, moving up through the ankles, and through the shins. Right, past the gateway of the knees, and into the thighs. Breath can be long and full here.

Bringing that awareness up into the base of the pelvis. Feeling the sits bones. The circumference of your hips. And then awareness comes right back down, clearing the passage on the way down as well. From the space of the hips and to perhaps the tops of the thigh bones see how they so intricately and beautifully fit into the bowl of the pelvis.

Awareness traveling down. Into the soft area behind the knees, the hard shell of the kneecaps covering that. And down through the calf muscles, let them be soft here. Calf calf muscles are definitely hard workers. Yeah. They they take us around all day long.

Sometimes they end up getting a little too tense by the end of the day. See if you can let them just soften here. Moving with the rhythm of the knees, bouncing up and down. Awareness comes back down through the ankles and into the soles of the feet. You might even feel it moving towards the tips of the toes.

Towards the roundness of the heels. And a little bigger for our last 10 seconds, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Holding onto the ankles, sit up tall, And release, release, release, release, release. Once again, you can give your legs a little bit of a shake out. And recross them in the opposite direction, moving into Manipura and Anahata, We're gonna be doing some twisting.

So you we'll start off with hands on the shoulders and focus more right at the navel center here. So we're gonna inhale to the left and exhale to the right and inhale to the left and exhale to the right. And we're gonna do that for 2 minutes. And then it's gonna translate right into on a hata chakra, right into 4th chakra. So we'll do the same movement, but right hand across the heart, left hand back behind you, and then you'll switch, and then you'll switch, and then you'll switch.

So moving from 3rd chakra to 4 chakra from lower chakras into the gateway of the higher chakras. Yeah. So we'll do 2 minutes of each one. You can start with reaching the arms up Let your hands come to rest on your shoulders. Elba, stay nice and bright here. Inhale to the left. And exhale to the right and inhale and exhale and inhale and exhale and inhale and exhale.

And then just stay with that. And you can even think of reaching back with the elbows and that'll give you a slightly bigger range of movement. And the hips will turn a bit here. But see if you can organize the pelvis enough to initiate most of the movement, right, from the waist. Try to stay with it.

And if the breath gets to be a little much, perhaps, soften it, or you keep it firm and strong. Right? So use your judgment here. And this is, working with lifelong radiance. So some of the exercises are a little longer helps us to increase our stamina. Stay with it.

Last 10, 98,76543, two, one, right into Anahata. Let your arms swing. Your elbows open. Taking the energy from the center of the chest. And I like to think of it as like throwing it out in a big circle around.

The image that just came to me is like a sprinkler. Alright. Turning like a sprinkler and just offering it out, offering it out. And can you find, like, you know, perhaps you did this when you were a kid, If you played in the sprinkler, I'm a kid from the bird, so we did a little bit of that. And there was a lightness and a joy and effervescence to that. This exercise makes me think of that.

Working on finding the lightness, finding the joy. No. And if and if today is not a day where you're feeling that, Trust your practice. Trust your practice. Perhaps there will be a shift. And last 10, 9, 8, 7, 6, 5, 4, 3, 2, and one one.

Come back to center. Generous breath out. Resting hands on thighs. Perhaps still feeling the echo or the residue of the exercise moving inside. Brightening up Manipura, Anahata, right there at the center.

And then we're gonna come up to stand. So if you were sitting on some padding, you can slide it away and take your feet slightly wider than your shoulders give your knees a bit of a bounce so there's some softness there. We'll reach the arms up and bring the hands into Venus Mudra. So interlacing the fingers, crossing the thumbs, extending the index fingers upward. Find your high point there. Like, reach up, get long through the side waist, And this is for the 5th chakra we're gonna bow forward and chin comes in towards chest, and you can bend your knees as much as you need to here. Touching the tips of the fingers down toward the ground.

From there, tracing an arc all the way up, and leaning back to open the throat, reaching through the arms, and then going right back down. So we're gonna do this for 3 minutes can keep the knees as bent as you need here. And, if bending backwards isn't working for you today, then go straight up and look up. Yeah. And you'll get it. Okay. Starting from the high point.

Big breath in. Big breath out. And here we go. 3 minutes. So as we fold forward, it almost creates this natural Jalindara bhanda, Genlock. Doesn't need to be forced.

Just allowing the cervical spine, the neck spine to curve forward and bend back. Remember, 5th Chakra is about getting our communication outward and also becoming better listeners inside and out. Becoming truth seekers. And you might find that as you move through this, and the body becomes familiar with the movement. You can go in a little deeper.

When the range of movement is bigger, the movement often becomes slower. Pace is different. Try to stretch your breath to match it. I'm working to keep the arms more in line with the ears. To open up the armpit chest.

And last one wherever you are leaning back I'm coming back up to that long spine stretch up through the arms extending the spine upward, free flowing, through Sashana Nadi, And release your arms down by your sides. Just give yourself a breath in this wider Tedasana. Listening perhaps for the sound of your UJI of your victorious breath. Moving through of Ashudy Chakra. Okay. And then from here, we're gonna come down onto our hands and our knees.

So this is a bit of an unusual one, and it combines a movement with a breath practice. So we're gonna be practicing what's called bromery breath or bumblebee breath. Quite simple. You breathe in through your nose. And on the exhale, a gentle, gentle, Doesn't need to be super loud. Just something that resonates in your skull.

Lip can stay closed. You might even feel a little buzzing behind your lips. So here's the movement that we're gonna pair it with. You'll take your hands as if you're preparing for a tripod headstand. So my my hands are about shoulder width apart.

And then I'm lowering my head down to the ground, and I'm gonna start to just roll around on my head. So I'm rolling towards the forehead. And there's no particular recommended pattern for this. You're just allowing yourself to roll around. There's a lot of what we call an AUveda, Marma points, which is where Nadis meet where they cross.

There's a lot of those in the top of the head, in the side of the head. So we'll be doing that just rolling around on the head, and we'll do that for 2 minutes. For our last minute so 3 minutes in total, I should say, 3 minutes in total. For our last minute, I'm gonna offer the option of coming up into a tripod headstand for the last moment. If you decide that you wanna play along and come up into headstand, make sure that you're not continuing to move your head once you're up there, right, not not so great for your neck, and we wanna keep our neck safe. Yeah. So, 2 minutes on the top of the head, one minute headstand there if you want it, but staying more still.

You can stay with the bromery breath though. It's actually quite interesting in a headstand. And and then one quick mention here. When you are rolling around on the top of your head, make sure that you're keeping a lot of weight in your arms and your hands so that you're not putting too much pressure on your neck. Yeah. It shouldn't be bearing too much weight in your head. You won't even need it. Right? Like, there's so much sensitive spots on the head that even the lightest touch will will do the work for you.

Now if you've got something going in your neck and this is not appropriate for you, what you can do is tap on your head with your fingertips. Right? Just tap on your head and you'll find that's those same sensitive places. You can do the front of the head, the top of the head, the back of the head, and play along with the bromaribra. So that's a nice option if you've got some next stuff going on. Alright. So 3 minutes in total, 2 minutes, and then the last minute option of headstand.

Let's do it. Come down onto your hands. Drop your head onto the ground. Full breath in, full breath out, and then we'll begin breathing in. Stay with it, see if you can stay with it, and feel that resonance moving up until the skull.

And this is our exercise for our 6th and our 7th chakra. The Admya Takra and Sahasraara. So this is our intuition, our imagination, Our inspiration, our feeling connected to something bigger than ourselves, our balance, Stay with it. Stay with it. And bromery breath is a very, very good exercise for the nervous system. It's quite soothing.

Okay. Last bit of this. And then if you are coming up into the headstand, you'll come right up into your tripod headstand. If you are staying with rolling the head around on the ground, you'll stay with that. Last minute with your bromery breath. Last 10, 98, 6, 5, 4, 3, 2, and 1. And we'll all meet up in a child's post coming down gently, letting the forehead rest on the ground.

Arms can fold back right by the hips. Palms upward. And then taking hands underneath the shoulders, roll yourself up to sit and find a seat here. And you might change the crossing of your legs. And we're gonna close with dharma Chakra Mudra. So your thumb and index finger come together on each hand, left hand pointing inward, right hand pointing outward, and then we connect right there at the juncture of the fingers.

Eyes can stay closed. Long, smooth breathing here. No. We touched on the chakras. From the root to the crown. Because in kwendalini yoga, we rep we recognize 8 mean chakras, including the aura Perhaps this last Mudra.

Is one that strengthens your org fields. Darma Chakra. Heaps turning. The wheel of wisdom and knowledge. It's a lifelong journey that keeps us radiant.

The mudras are such a potent affirmation. The thread intention. From inward to outward. Last moment here. And then you can release your mojo.

Maybe give your fingers a little sparkle. Let them rest on your thighs. Palms upward. And then we'll lie down on our backs for Shivasana. And give your legs a little bit of a shakeout.

You're sitting on any paddings, slide it off to the side, lowering yourself down onto your back, palms turning upward, feet splay. Give yourself a couple minutes just to let your practice settle. And there's the replenishment. Just that each of those little centers will take what is needed. No more, no less.

You can just allow the wisdom of the subtle body to take over. As the physical body grows still. Take a deeper breath in. Exhale it away. Can make some little movements of the fingers and the toes.

Step your feet down to the ground, knees are bent, rolling onto your right side, pressing into the hands and come on up to sit. Finding your seat, and we'll close with our mantra, satnam, truth, I am not. Ansterheart, long set, short, numb, breathing in. Namaste.