Yoga bliss schedule

Yoga Bliss with Master Kamal Kri Yoga

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namaste welcome to make a journey into

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bliss you see bliss means Ananda

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happiness and unhappiness is very

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limited but bliss is unlimited joy it is

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timeless so you’re not just made up of

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flesh and bones you are made up of five

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sheets annamaya kosha is the first sheet

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then manomaya kosha that means the

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mental sheet pranamaya kosha the pranic

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sheet

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okay the vital sheet you can say big

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Nanomech osha

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the intellectual sheet and anandamaya

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kosha means the blissful sheet in this

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series you will explore unfold and

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transcend each sheet is if it postures

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you increase your energy it makes you

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very vibrant okay and with breathing

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techniques increase your lifeforce

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energy and with yoga nidra

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you explore and unleash the timeless

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presence stay with me

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now we go into Chandra Namaskar

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ourselves the moon series let’s do moon

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series sit to the edge of your mat now

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sitting taller back so straight okay

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long spine now place your handset with

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your heart center in namaste so kicking

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your back so straight this is the first

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force you see in moon series you got 14

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postures the moon takes 14 stages to

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become a full moon so let’s begin with

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the first one number one here now raise

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your arms up look at your hands and arch

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back a little typing the anus muscles

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okay I want you to stay there

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breathing open up more the chest good

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and see when you take your arms you

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don’t keep like this elbows are open

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elbows are so straight lifting up to the

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ceiling and tighten the anus muscles

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upwards and open the chest more good now

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slowly come into the child pose like

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drop it this is called the child and

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drop your elbows and becoming too like a

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child

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okay this pose is very easy and we all

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can do it so easy okay let’s stay here

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relaxing breathing so deeply becoming a

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child okay now what to do is now slowly

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lift your head up now we do a Cobra what

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it is imagine you’re pushing a small

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model with your chin just like this and

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you come into Cobra push your chest open

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don’t shrug your shoulders like this

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okay and open your chest and your elbows

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a little bit press the palms into the

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floor keep breathing okay let us try one

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more time the same move come to the

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child pose

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good okay there’s the move now begin

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from down imagine you’re pushing a small

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marble not a football it’s not all

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Marvel and push your chest open this

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posture is called the Cobra okay

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Cobra is a posture that I’d release pain

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and stiffness and also it opens your

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heart center all and I had the check

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Club many of the emotions you hold right

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here when they come into this posture

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you release them and this is a positive

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confluence okay now now from here what

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you do is tuck your toes in and come up

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like this into downward facing dog

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this is called the downward facing dog

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you spread your fingers press the palms

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into the floor and you keep your back so

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straight longer and knees are straight I

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can’t press the heels and this one keep

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your feet together totally fit together

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good hips are getting up and you want to

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touch the head to the floor I know in

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the beginning you might find it

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difficult but by practice you will

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overcome you will do it really great

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okay stay in this pose breathing but

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some people have round back okay they

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rounded like this like this okay that’s

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fine it’s okay by practice you will open

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up what do you do that time bend your

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knees a little and work on opening the

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chest that’s the way you see and your

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head this down so you don’t stress

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so first work on getting this back so

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straight this corrects hunchback now

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bring your right leg in between outs and

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slowly come into Crescent Moon pose

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raising arms up elbows are so straight

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and open the chest longer yeah hips are

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down hips are down and breathing longer

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body beautiful

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like this is he and now come up to front

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bin slowly exhaling feet together head

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is down beautiful take two breaths if

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you find it difficult or if you have a

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back problem bend your knees like this

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okay and your head is down so you don’t

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hurt your back okay so all ages can do

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it even you’re in what condition no

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matter what you’re stiff or your body is

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so painful don’t worry this postures

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will open up just do it and see how do

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you feel okay now take your right leg

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back into the Crescent mornings hips

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down raise arms up open up good

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breathing longer exhalations this is

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some people think walk doing like this

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takes many years

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no no by doing now you make do this

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posture okay it’s different upon the

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body everybody is different okay go with

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your body but don’t hurt it just do to

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your best okay now come into downward

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touch the head hips are higher and here

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head is touching the floor you see now

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ready for the dolphin good inhale and

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bring your chest as you excel in line

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and inhaling upwards beautiful now open

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up feet together and tight buttocks

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open the chest good see ya lifting up

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there’s a difference to the Cobra and

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the upward facing dog for Cobra you bend

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your arms for that full you lift

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yourself really higher like lengthening

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the spine

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okay now packet Osen and go into

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downward facing dog

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you can touch the head now work on

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touching the head clip-on exhaling

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longer focus on long exhalation and

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observe the base lock two more breaths

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there and now drop into child beautiful

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and now slowly sit raising arms up

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tighten the anus muscles open the chest

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come on more open feel the chest opening

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expand your chest now and namaste

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bring your hands to prayer pose good one

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more round we do already Sam

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inhale open up the chest good and I come

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into the child pose exhaling beautiful

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now slowly move from down into Cobra

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pushing your chest open press the palms

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into the floor good and crack your toes

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in and come into downward facing dog

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touch the head to the floor

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good now what you do is slowly bring

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your left leg in between arms inhale

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raise arms up hips are down and longer

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body opening more the chest beautiful

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now slowly come up to front bend and

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feet together head this down good head

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this down and now slowly take a left leg

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back again

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go into the crescent moon arch back we

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see by practice your body goes in this

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posture needs regular practice okay now

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slowly come into downward touching the

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head ready for the dolphin you should do

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a very beautiful dolphin pose already

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got dolphin see this is the baby dolphin

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and I open up tight fit together open up

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the chest and now tuck your toes in and

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get back into downward you see up and

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down movements all the time makes your

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spine very supple it opened up your hip

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and your energy starts flowing freely

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without any blocks it’s all the stylus

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all this gun and your joints get very

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healthy very supple good two breaths

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there remember to tighten the anus

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muscles and genitals when you do this

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pose to open up more energy good one

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more and just drop into the child that’s

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beautiful and now slowly raising arms up

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in the same pose look at the hands

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tighten arch back and namaste bring your

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hands on your knees and take two breaths

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now we’re going to do camel pose camel

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pose is good for your lungs okay it’s

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also very good for people who have a

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steamer it opens up the hips it’s very

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good for the spine – okay so those who

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have a stiff hips there’s a wonderful

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horse

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now come up on your knees like this okay

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those who cannot do don’t worry you have

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an easy option tuck your toes like this

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this is more easier and push this

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pushing the hips forward place the hands

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on the hips first and push the hips

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forward opening the chest okay now

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slowly hold your heel with one hand then

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the other hand and chest open stay in

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the spoons breathing look at this how

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the beginner can do if you still find it

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difficult to reach your feet what do you

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do with them just place your hands like

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this and work on opening the chest

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that’s good enough now stay in this pose

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breathing and also I want you to observe

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the base lock now stay here for long

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exhalation

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now and tighten the base open up the

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chest and keep just a little forward

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chest just up hips up to the front every

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time you exhale you push your hips front

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your chest up good two more breaths

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beautiful there you go one more and now

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slowly lift your head up first and

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slowly sit back on your heels that’s

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good Lisi okay now we do the hair pause

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I can say it’s a beautifully rabbit more

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easier now bring your head to the knees

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like

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now hold your heels with your hands like

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this now what you do is keep your head

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closer on the floor near to the knees

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okay now slowly lift your buttocks up

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okay you’re holding the feet tightly

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actually to help open the upper back

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this is good

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to elongate the spine improves a lot of

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blood circulation to the face now I want

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you to stay here observe the base lock

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and breathe longer you see you’re

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already giving a massage to the glands

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by pressing the chin towards the chest

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you actually stimulate the glands now

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stay there breathing opening more good

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phi4 a little bit to your buttocks up

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little that’s it I can’t look little you

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you lift up okay I didn’t try to bring

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the head close up the knees some more

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and again lift the buttocks up a little

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good okay three two and now slowly come

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back sit that’s good there you go and

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sit up let’s see again look at the face

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it’s like an apple see now facing front

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let’s do the diamond box

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diamonds are forever right okay now

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we’re going into awaking the naval

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energy creating the heat to vacant it

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naval energy is a very powerful Center

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okay we call money pure in Sanskrit

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money means joules per is a city

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something like singapura okay so when

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you focus on the naval Center and or you

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do exercise or breathing you awaken

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physical and mental powers okay now I

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want you to lie down on your back legs

261
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up their head is down just relax

262
00:14:21,180 –> 00:14:28,870
yes beautiful now relax your legs

263
00:14:28,870 –> 00:14:30,790
slightly part your hand sites in your

264
00:14:30,790 –> 00:14:34,990
body palms facing upwards and bring your

265
00:14:34,990 –> 00:14:38,290
focus to your navel first what you do is

266
00:14:38,290 –> 00:14:40,770
when you inhale your navel raise up and

267
00:14:40,770 –> 00:14:46,230
fall straight your navel raise up and

268
00:14:46,230 –> 00:14:50,820
fall down now get ready for the exercise

269
00:14:50,820 –> 00:14:53,730
bring your feet together

270
00:14:53,730 –> 00:14:57,640
straight okay now arms by the side of

271
00:14:57,640 –> 00:15:01,510
the body good nobody do is lift both the

272
00:15:01,510 –> 00:15:03,880
legs a few inches off the floor that’s

273
00:15:03,880 –> 00:15:07,839
all okay now lift your head up and look

274
00:15:07,839 –> 00:15:10,249
at your

275
00:15:10,249 –> 00:15:17,009
big toes nice pedicure okay little up

276
00:15:17,009 –> 00:15:20,189
but you’re not focusing here you’re

277
00:15:20,189 –> 00:15:23,100
focusing right here okay little more

278
00:15:23,100 –> 00:15:26,220
legs up that’s good now clean the heat

279
00:15:26,220 –> 00:15:29,009
at the navel your awakening the power

280
00:15:29,009 –> 00:15:34,139
now hold it hold it hold it and come

281
00:15:34,139 –> 00:15:41,519
down take two breaths good now what

282
00:15:41,519 –> 00:15:43,619
we’ll do is again let’s do it another

283
00:15:43,619 –> 00:15:45,389
two more times now slowly lift your legs

284
00:15:45,389 –> 00:15:50,069
up and look at your feet and focus not

285
00:15:50,069 –> 00:15:53,040
at your toes right here now concentrate

286
00:15:53,040 –> 00:15:55,470
keep on breathing feel that heat that

287
00:15:55,470 –> 00:15:58,199
energy now hold this pose for another

288
00:15:58,199 –> 00:16:02,160
ten seconds okay so those who have a

289
00:16:02,160 –> 00:16:09,029
back problem do it okay now concentrate

290
00:16:09,029 –> 00:16:11,879
ten more seconds don’t stress the neck

291
00:16:11,879 –> 00:16:14,339
the focus should be at your abdomen and

292
00:16:14,339 –> 00:16:17,689
now slowly come down

293
00:16:17,689 –> 00:16:23,069
good two breaths again yes now let’s go

294
00:16:23,069 –> 00:16:26,670
one more time again feet together lift

295
00:16:26,670 –> 00:16:28,649
your legs up look at your feet and your

296
00:16:28,649 –> 00:16:31,529
hands slowly come on the price beautiful

297
00:16:31,529 –> 00:16:34,410
now holdest focus at your navel Center

298
00:16:34,410 –> 00:16:38,040
you are awakening the navel Center you

299
00:16:38,040 –> 00:16:40,559
see so this exercise not only weakens

300
00:16:40,559 –> 00:16:42,449
the navel Center it strengthens your

301
00:16:42,449 –> 00:16:44,399
internal organs strengthens your abdomen

302
00:16:44,399 –> 00:16:47,040
muscles for ten seconds more hold it

303
00:16:47,040 –> 00:16:48,509
really tight can you come a little more

304
00:16:48,509 –> 00:16:51,269
up five more seconds breathing four

305
00:16:51,269 –> 00:16:55,410
three two and line up the hats good

306
00:16:55,410 –> 00:16:56,200
relax

307
00:16:56,200 –> 00:17:02,200
enhance good now focus again on your

308
00:17:02,200 –> 00:17:05,440
navel remember to come back always to

309
00:17:05,440 –> 00:17:08,740
the navel Center okay not only during

310
00:17:08,740 –> 00:17:12,430
yoga class okay when you’re working when

311
00:17:12,430 –> 00:17:14,680
you go to bed it’s nice to bring back

312
00:17:14,680 –> 00:17:16,599
your mind to the center that is your

313
00:17:16,599 –> 00:17:20,740
name okay now let’s go into the bridge

314
00:17:20,740 –> 00:17:23,800
pose this one with this technique we

315
00:17:23,800 –> 00:17:26,079
want to open the pelvic energy so knees

316
00:17:26,079 –> 00:17:30,250
bent heels near to the buttocks you can

317
00:17:30,250 –> 00:17:34,480
hold your ankles okay and press the

318
00:17:34,480 –> 00:17:37,840
shoulders down to the floor okay now

319
00:17:37,840 –> 00:17:40,690
what are you doing is as you inhale lift

320
00:17:40,690 –> 00:17:45,100
the buttocks up like that higher this is

321
00:17:45,100 –> 00:17:47,320
called the bridge you see you’re forming

322
00:17:47,320 –> 00:17:49,690
a nice bridge this one house open the

323
00:17:49,690 –> 00:17:52,270
hips and also works on increasing the

324
00:17:52,270 –> 00:17:55,690
pelvic energy so pelvic energy opens up

325
00:17:55,690 –> 00:17:58,420
the pelvic energy is necessary to keep

326
00:17:58,420 –> 00:18:01,150
the health of the internal organs the

327
00:18:01,150 –> 00:18:03,700
sexual organs the experi organs the

328
00:18:03,700 –> 00:18:06,100
reproductive organs the more you open up

329
00:18:06,100 –> 00:18:09,310
your pelvis is healthy the internal

330
00:18:09,310 –> 00:18:11,080
organs and sexual organs are very

331
00:18:11,080 –> 00:18:13,960
healthy now open up some more higher now

332
00:18:13,960 –> 00:18:19,000
stay here okay holding your ankle if you

333
00:18:19,000 –> 00:18:20,920
find it difficult or you cannot reach

334
00:18:20,920 –> 00:18:22,630
that’s fine just place the hands with

335
00:18:22,630 –> 00:18:24,910
the side like this that’s okay okay now

336
00:18:24,910 –> 00:18:26,470
I want you to place your hands under

337
00:18:26,470 –> 00:18:29,410
your buttocks and get your elbows closer

338
00:18:29,410 –> 00:18:32,430
as close as possible now stay here

339
00:18:32,430 –> 00:18:36,250
bringing the chest to the chin not the

340
00:18:36,250 –> 00:18:37,890
chin to the chest

341
00:18:37,890 –> 00:18:40,470
I wanted to stay here up to the base

342
00:18:40,470 –> 00:18:44,610
lock tight really tight tighten the

343
00:18:44,610 –> 00:18:47,760
genitals like blocking urine now stay

344
00:18:47,760 –> 00:18:52,650
here for 5 breaths more for good longer

345
00:18:52,650 –> 00:18:54,720
exhalations you’re focusing more on

346
00:18:54,720 –> 00:18:58,520
exhalation okay two more to go

347
00:18:58,520 –> 00:19:04,910
long exhalation and one last one longer

348
00:19:04,910 –> 00:19:07,380
next it’s beautiful

349
00:19:07,380 –> 00:19:10,350
good now slowly release the arm then

350
00:19:10,350 –> 00:19:13,110
bring your legs buttocks down first and

351
00:19:13,110 –> 00:19:16,530
legs straight one up that’s it you see

352
00:19:16,530 –> 00:19:19,500
now we’re going to another pose which

353
00:19:19,500 –> 00:19:22,169
opens the truth center there’s another

354
00:19:22,169 –> 00:19:25,470
powerful energy center okay which works

355
00:19:25,470 –> 00:19:28,230
on the local parts and this Center is

356
00:19:28,230 –> 00:19:30,570
the connection for your brain and your

357
00:19:30,570 –> 00:19:32,070
body okay

358
00:19:32,070 –> 00:19:35,700
pressing the elbows now you can place

359
00:19:35,700 –> 00:19:37,440
your hands under the buttocks placing

360
00:19:37,440 –> 00:19:41,340
the elbows come up like this and head

361
00:19:41,340 –> 00:19:44,520
this chest resting on the floor your

362
00:19:44,520 –> 00:19:48,900
chest is up Macy so think of opening the

363
00:19:48,900 –> 00:19:52,620
chest good and again what you do focus

364
00:19:52,620 –> 00:19:55,440
right here at your throat Center now

365
00:19:55,440 –> 00:19:57,780
feel the breath and take your central

366
00:19:57,780 –> 00:20:01,740
filling it a lot of energy focus now

367
00:20:01,740 –> 00:20:04,950
also make sure your tighten the genitals

368
00:20:04,950 –> 00:20:08,340
and anus muscles now opening up more the

369
00:20:08,340 –> 00:20:08,970
chest

370
00:20:08,970 –> 00:20:12,150
– okay expanding up so your chest is

371
00:20:12,150 –> 00:20:14,070
coming up you’re opening a torque Center

372
00:20:14,070 –> 00:20:17,230
now feel the breath here and the short

373
00:20:17,230 –> 00:20:23,620
good we got five seconds four three two

374
00:20:23,620 –> 00:20:27,100
and release lifting the head and just

375
00:20:27,100 –> 00:20:32,140
down now just hug your knees now

376
00:20:32,140 –> 00:20:34,720
wilden’s now stay there just hugging

377
00:20:34,720 –> 00:20:38,080
knees and make sure your spine is long

378
00:20:38,080 –> 00:20:41,560
on the floor do not lift the chin up

379
00:20:41,560 –> 00:20:43,570
like that you might hurt the neck like

380
00:20:43,570 –> 00:20:45,100
there’s some people I don’t like this I

381
00:20:45,100 –> 00:20:46,660
want you to keep the head straight and

382
00:20:46,660 –> 00:20:50,410
long now hold your legs tightly now

383
00:20:50,410 –> 00:20:55,930
breathing feel the spine longer good two

384
00:20:55,930 –> 00:21:03,900
more breaths one more beautiful and now

385
00:21:03,900 –> 00:21:12,070
you slowly roll and sit up now okay now

386
00:21:12,070 –> 00:21:15,310
take the towel or the blanket place it

387
00:21:15,310 –> 00:21:19,360
and I want you to sit bring the left

388
00:21:19,360 –> 00:21:21,820
heel place in between the genitals and

389
00:21:21,820 –> 00:21:24,580
anus masters your right feet near to the

390
00:21:24,580 –> 00:21:27,870
left now sitting taller back so straight

391
00:21:27,870 –> 00:21:31,000
now we’re going to do a technique which

392
00:21:31,000 –> 00:21:35,290
opens up the heart center to see many of

393
00:21:35,290 –> 00:21:38,410
your stress attention is not only here

394
00:21:38,410 –> 00:21:42,450
this right here you hold your emotions

395
00:21:42,450 –> 00:21:45,310
from the past from long time so what

396
00:21:45,310 –> 00:21:47,050
happens they accumulate and they are

397
00:21:47,050 –> 00:21:49,840
like tones at your heart center

398
00:21:49,840 –> 00:21:53,170
now with this breathing we’ve let go we

399
00:21:53,170 –> 00:21:57,090
clear the emotional blocks okay

400
00:21:57,090 –> 00:22:00,060
so placing the hands your right hand on

401
00:22:00,060 –> 00:22:02,880
the heart left hand also near so what I

402
00:22:02,880 –> 00:22:05,580
want you to do is when inhale inhale

403
00:22:05,580 –> 00:22:09,780
fully and feel its energy alight

404
00:22:09,780 –> 00:22:12,480
reaching your heart center and when you

405
00:22:12,480 –> 00:22:15,390
excel excel all the tensions and

406
00:22:15,390 –> 00:22:18,210
emotions you have to have the talk

407
00:22:18,210 –> 00:22:21,240
mentally thinking you’re clearing your

408
00:22:21,240 –> 00:22:25,440
heart the more you clear love flows

409
00:22:25,440 –> 00:22:28,440
overflow snatch now place your hands at

410
00:22:28,440 –> 00:22:32,010
your heart center now gently close your

411
00:22:32,010 –> 00:22:36,020
eyes now what you do is inhale and feel

412
00:22:36,020 –> 00:22:40,790
the breath reaching your heart center

413
00:22:42,380 –> 00:22:47,100
and exhale with the mouth so what you do

414
00:22:47,100 –> 00:22:49,200
is when you open your mouth and you

415
00:22:49,200 –> 00:22:52,560
exhale creating a sound like like the

416
00:22:52,560 –> 00:22:58,019
ocean good again inhale

417
00:22:58,019 –> 00:23:01,840
feeling that energy filling your heart

418
00:23:01,840 –> 00:23:07,950
and when exhale let go all the emotions

419
00:23:08,039 –> 00:23:11,019
again inhale we’re going to do it a

420
00:23:11,019 –> 00:23:17,470
little more faster and exhale good when

421
00:23:17,470 –> 00:23:22,960
I say so you inhale so feel the heart

422
00:23:22,960 –> 00:23:31,239
filled with light and energy hum so feel

423
00:23:31,239 –> 00:23:36,239
the heart filled with light energy

424
00:23:36,239 –> 00:23:49,350
exhale all the tension so hum so um so

425
00:23:49,350 –> 00:24:03,149
um so hum so hum so hum so hum so hum so

426
00:24:03,149 –> 00:24:14,190
um so I’m so I’m so I’m so I’m so I’m so

427
00:24:14,190 –> 00:24:23,429
I’m so I’m so I’m so I’m so I’m so I’m

428
00:24:23,429 –> 00:24:32,440
so I’m so I’m so I’m so I’m so I’m so

429
00:24:32,440 –> 00:24:40,840
I’m so I’m so I’m so I’m so I’m so I’m

430
00:24:40,840 –> 00:24:47,529
so I’m so I’m so I’m so I’m so I’m so

431
00:24:47,529 –> 00:24:54,070
I’m so I’m so I’m so I’m so I’m so I’m

432
00:24:54,070 –> 00:24:59,109
so I’m so I’m so I’m so I’m so I’m so

433
00:24:59,109 –> 00:25:04,720
I’m so I’m so I’m so I’m so I’m so I’m

434
00:25:04,720 –> 00:25:09,909
so I’m so I’m so I’m so I’m so I’m so

435
00:25:09,909 –> 00:25:16,600
I’m so I’m so I’m so I’m so I’m so I’m

436
00:25:16,600 –> 00:25:27,309
so stay there keeping your heart your

437
00:25:27,309 –> 00:25:30,359
hands at your heart center

438
00:25:31,950 –> 00:25:35,490
feel it loved

439
00:25:36,730 –> 00:25:39,830
let go all the emotions the paint you’re

440
00:25:39,830 –> 00:25:45,410
holding in your heart now slowly close

441
00:25:45,410 –> 00:25:52,280
ties bring your hands on the knee now

442
00:25:52,280 –> 00:25:56,510
begin to slowly lie down on your back

443
00:25:56,510 –> 00:25:59,600
closed eyes just slowly stretch your

444
00:25:59,600 –> 00:26:02,330
legs slowly turn aside and rest your

445
00:26:02,330 –> 00:26:08,990
back closed eyes lie down you lick

446
00:26:08,990 –> 00:26:12,200
slightly apart your hands sides in your

447
00:26:12,200 –> 00:26:16,429
body your palms facing upwards your chin

448
00:26:16,429 –> 00:26:21,980
slightly towards your chest relax make

449
00:26:21,980 –> 00:26:24,230
sure your shoulders are down and your

450
00:26:24,230 –> 00:26:28,640
fingers are curled naturally and make

451
00:26:28,640 –> 00:26:31,730
sure your chin is not up like this you

452
00:26:31,730 –> 00:26:34,340
stress the neck bring the chin towards

453
00:26:34,340 –> 00:26:38,299
your chest like that and relax the jaw

454
00:26:38,299 –> 00:26:41,570
till the ears and a little bit slightly

455
00:26:41,570 –> 00:26:46,970
open your lips now relax the ties knees

456
00:26:46,970 –> 00:26:50,460
ankles and toes

457
00:26:50,460 –> 00:26:52,800
check is there if there is any tension

458
00:26:52,800 –> 00:26:57,920
in the lower back relax the lower back

459
00:26:57,950 –> 00:27:03,930
stay in this pose very relaxed put aside

460
00:27:03,930 –> 00:27:07,980
all your worries and anxieties just be

461
00:27:07,980 –> 00:27:11,910
in this moment now okay with your mind

462
00:27:11,910 –> 00:27:17,400
body and spirit leave everything leave

463
00:27:17,400 –> 00:27:20,910
your muscles to the gravity as if you’re

464
00:27:20,910 –> 00:27:24,810
sinking down into the floor now keep

465
00:27:24,810 –> 00:27:30,000
thinking of relaxing your face more and

466
00:27:30,000 –> 00:27:33,510
more relax your face now think of

467
00:27:33,510 –> 00:27:40,620
relaxing your lips your jaw ears your

468
00:27:40,620 –> 00:27:44,520
shoulders think of relaxing your arms

469
00:27:44,520 –> 00:27:47,400
and fingers let go all the pain or

470
00:27:47,400 –> 00:27:51,810
tension now feel the breath from the

471
00:27:51,810 –> 00:27:59,510
nose to the navel and enable to the nose

472
00:27:59,540 –> 00:28:03,360
feel your breath from the nose

473
00:28:03,360 –> 00:28:13,799
to the navel navel Toulouse do not break

474
00:28:13,799 –> 00:28:21,299
your breath do not jerk your breath now

475
00:28:21,299 –> 00:28:23,280
more and more think of relaxing your

476
00:28:23,280 –> 00:28:28,260
heart the center of your heart relax

477
00:28:28,260 –> 00:28:33,750
your shoulders relax your arms and

478
00:28:33,750 –> 00:28:47,990
fingers relax your abdomen thighs knees

479
00:28:47,990 –> 00:28:56,870
ankles and toes relax your lower back

480
00:28:57,860 –> 00:29:04,669
upper back and back of your head

481
00:29:05,179 –> 00:29:11,669
let your mind feel your breath from the

482
00:29:11,669 –> 00:29:21,990
nose to the navel navel to the nose when

483
00:29:21,990 –> 00:29:26,700
you inhale your navel raise up and falls

484
00:29:26,700 –> 00:29:29,809
down as you exhale

485
00:29:32,940 –> 00:29:37,110
when inhale your navel raised up and

486
00:29:37,110 –> 00:29:46,380
falls down masses focus on your breath

487
00:29:46,380 –> 00:29:54,090
and make a breath smooth silent and

488
00:29:54,090 –> 00:30:03,400
gentle stay here

489
00:30:03,400 –> 00:30:25,700
counting your breath mentally feel a

490
00:30:25,700 –> 00:30:32,350
breath from the nose to the navel navel

491
00:30:32,620 –> 00:30:41,300
to the nose and when inhale feel the

492
00:30:41,300 –> 00:30:46,820
coolness of breath and when exhale feel

493
00:30:46,820 –> 00:30:53,510
the warmth of the breath maintain the

494
00:30:53,510 –> 00:30:56,260
rhythm of breath

495
00:31:00,790 –> 00:31:05,690
written so gently if your mind wanders

496
00:31:05,690 –> 00:31:11,770
to any thought or any external sound

497
00:31:11,860 –> 00:31:19,730
bring it back to everything passing

498
00:31:19,730 –> 00:31:29,870
he’ll feel that light the energy filling

499
00:31:29,870 –> 00:31:36,230
your whole being as Excel let go all the

500
00:31:36,230 –> 00:31:39,700
tensions and emotions

501
00:31:40,540 –> 00:31:47,120
inhaling light excelling all the

502
00:31:47,120 –> 00:31:56,300
tensions may this light fill your body

503
00:31:56,300 –> 00:32:05,330
with health may this light fill each and

504
00:32:05,330 –> 00:32:14,840
every cell in your body with energy stay

505
00:32:14,840 –> 00:32:17,030
here

506
00:32:17,030 –> 00:32:21,510
filling the breath from the nose to the

507
00:32:21,510 –> 00:32:33,330
navel navel to the nose gently as long

508
00:32:33,330 –> 00:32:36,170
as you can

509
00:32:46,780 –> 00:32:48,840
you

510
00:33:12,770 –> 00:33:14,830
you

511
00:33:21,070 –> 00:00:00,000
you

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