(spiritual music music)
(peaceful music) -: Sat Nam, welcome back.
My name is Mariya Gancheva, and today, we're gonna do
an exercise for arthritis.
Now, on top of the exercise, you can also take cold shower.
Don't precede or end with a hot shower after that.
It's important to get the cold into the body,
so that all the pain and inflammation disappears.
So this one is really good, it's very easy,
and very calming as well for the mind.
And all we're gonna do is, we're gonna sit
with our legs wide, as wide as you can go.
Don't worry too much about it.
And you're gonna bend forward,
and I'm gonna warm up a little, bending up and down.
Inhale up, exhale down.
I also suggest, if you feel like you're a bit stiff,
you can roll up the mat and put, like,
a pillow underneath your buttocks.
And you can also have a pillow in front of you, so you can
rest your head if you don't reach to the floor yet.
Remember, practice and patience is everything.
Your body, at this moment, is not as flexible,
and that's absolutely fine.
Deepen the breath.
(heavy breathing)
Just opening up the life in our stretch.
And this one in particular is also very good for eyesight.
We tend to work on several things with the same asana,
with the same exercise.
And that's the beauty of Kundalini yoga.
So once you feel warmer, you're gonna grab the heels
if you can reach them.
It might be very stretched for some,
so hold on where you can.
But if you can really stretch forward, rub the heels
and just come down, place the head down,
and long deep breathing here.
I'm just gonna stay here for a few moments.
Feeling how we're opening up.
And also melting into the floor.
And now, slowly come up.
Slowly, slowly.
Don't force it.
Can help the leg.
And bring them both stretched out.
You may have some tingling sensation.
That's absolutely normal.
Just slowly come forward, both legs together.
Then come back.
Thank you for practicing with me.
I hope I'll see you in the next episode.
Sat Nam.
(spiritual music)