(tranquil music)
- Sat nam, yogi, welcome.
Today we are gonna work on releasing
and relaxing tension.
Now, tension is inevitably part of our lives
and sometimes it's good
because it gets us going
but sometimes it gets so much
that it really just impairs us,
and we can't do anything.
It drains us out, we feel really overwhelmed,
and that's where we really need
to learn how to relax this tension.
The class we're gonna do today
is a beautiful set
that is done in a relatively short period of time
but it's very effective.
And it's a good thing to remember
when you feel really tense,
when something really taken you out
of your balance.
Or there's so much going on
that you don't know what to do.
A good one as well is repair the sympathetic nervous system.
So you can combine them
or you can just do this set by itself
but it's a great, great, great set
to find the balance when you feel really tense
and stressed out.
So we're gonna begin by sitting on our heels.
If this difficult for you,
please place a pillow underneath the buttocks
and the heels.
That gives some relief onto the heels.
If you are able to do so,
please place your hands on top of your knees.
And from here, we're gonna lean back a little.
Head up, inhale.
We're just gonna breathe long and deep.
Lean a little, and breathe.
And close the eyes.
Focus on the third eye.
Engage the naval, engage the ab muscles.
Hold strong.
You'll feel tension in the neck,
at the thyroid.
Keep holding and breathing.
(tranquil music) (water babbling)
And now you're gonna inhale,
(Mariya inhaling)
hold the breath in, just hold.
(tranquil music) (water babbling)
Exhale and slowly lean forward.
Now we're gonna reverse.
So we're gonna place our hands in Venus Lock,
and we're gonna place them just behind the back of the head,
firmly holding, and we're gonna come forward this time,
feeling that same pressure now at the lower back.
Hold and breathe.
Long, deep breathing.
Close the eyes, go within.
(tranquil music) (water babbling)
And now inhale.
(Mariya inhaling)
Hold the breath in, squeeze the root lock hold.
(tranquil music) (water babbling)
Exhale.
(Mariya exhaling)
Relax.
Take a breath.
We're gonna carry on in this position.
So place your hands on the thighs.
And we're gonna inhale deep.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
And when we exhale,
(Mariya exhaling)
hold the breath out, squeeze the root lock and hold.
(tranquil music) (water babbling)
And when you can't hold anymore, you inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
Exhale and hold.
(Mariya exhaling)
Hold, squeeze the root lock.
(tranquil music) (water babbling)
And again, inhale.
(Mariya inhaling)
And exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Inhale.
(Mariya inhaling)
Exhale and hold.
(Mariya exhaling)
(tranquil music) (water babbling)
And inhale.
Woo.
Good one.
Finally, the last one.
You're going to come with your legs wide apart,
as wide as they go.
You're gonna lean forward.
You can hold onto your ankles, your shins
or if you can grab the big toes, then go for it.
From here, we're gonna do only breathwork,
so there's no movement.
So we're gonna inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Hold the breath out, squeeze the root lock.
Hold.
(tranquil music) (water babbling)
And inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Hold the breath out and squeeze the root lock.
(tranquil music) (water babbling)
Last time, inhale.
(Mariya inhaling)
Exhale.
(Mariya exhaling)
Hold the breath out, squeeze.
(tranquil music) (water babbling)
And relax.
Well done, bring the legs back in to easy pose.
(Mariya exhaling)
It immediately brings you into a state of neutral.
And this is very typical.
When we're working on relaxation,
we're actually tense.
We use the breath, we use the muscle,
we use certain positions and mudras
so that we can tense the body
so that when it relaxes,
it becomes a more balanced state.
I hope this serves, I hope it helps,
and I hope you find the benefit of it.
Please make sure you comment below,
stay subscribed, and please remember,
if you feel that you want to practice deeper,
in a more structured way,
we have many programs on kundalinilounge.com
with me and with many other teachers
that you can choose to be guided through,
and really experience a state of transformation.
We all need sometimes somebody to hold us by the hand,
and guide us through this.
And I've experienced it in my life,
and I know that there are times
where we really need to find the solution.
Maybe this is your solution,
maybe it's different.
But it's out there for you
and I invite you to have a look and decide.
Thank you for practicing with me today.
I hope you have a great day
and I'll see you soon.
Sat nam.
(lively music)