Breeze, the breeze breeze, fresh air wire kicking me, brace here. I know how to brace when I was born. Yes, but remember, PEGI is a combination of the body man movements and bracing. So bracing is very important in patchy especially for the patchy fitness and nastiness is you can do it anytime, anywhere. Let's have the priests to come down. bracing requirement is no so thorough notes notes, bracing, bracing quickly and breathe out evenly and slowly as we do one more time.

According the PE t bracing basic requirement now I finished one brace up, you know, as we look at video, keep it in your cheekbone in Tai Chi booth as you practice and over time, breath, movement, mind focus and self applied massage all collaborate to enhance the efficiency of inner chemical activities. When you feel is it chemistry or is it the chi the relaxation response When we practice Chico and Tai Chi, the integration of breath, body, mind and massage all contribute to the activation of the parasympathetic nervous systems healing neuro hormones and the inhibition of the sympathetic systems action hormones in the stress response, inner function including oxidation and inflammation, decrease well being and can cause disease. The relaxation response fostered by ci Gong and Tai Chi enhances the capacity, functional renewal and restoration. Healing at levels as obvious as feeling relaxed In tennis, the template you can call loop translate into the six countries.

It's focusing on the breathing access. We use six pronunciations. His pronunciation give us a very gentle vibration to massage your internal organ loads as planned eluded you in an episode here just give you a summary for them. She can try. she she she she doesn't will they see you later See She vaping some super, super cheap fashion coochie Liang Twinkie gotcha Salvy Chiang Kai Shan Shan Shan Shan Yo Yo. Yo yo comme si.

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So twin tweezers whether you're looking to treat the fine for example, the blue shirt in the soul the tank hi fi T, the ARPU pattern. Repeat the sample palanquin tree to somebody some Boolean chewy tree. As we tried tree tree, a tree has three sons combined together we Sri tree tree as practice yoga reparation tree, tree tree. The last one is see you may see see there's some way see you more lately. See si si si vaping TC three cha ching ching GT, GT. C Si, si si, si, si si code to see the GA to shoot Oh, my god some time to change in CG She, she, she really to the center center, this area the test area internal in the county area to who the internal organs this area call center.

They also have the top one middle one and the bottom one, long, middle one the heart and your kidney and the spleen and the bottom one is kidney. Sun to she, the song is from the throat goes through your teeth. And the autopia means the entities. The teeth near your wisdom teeth touch together slightly. The net air goes through your notice kiss try she Now try one more time to feel the vibrations. She She, she this is a this song then loads the geo a command together with movement where as plugged in to in the loop situation.

Techies are caught moving yoga. You can also focus more on the posture and bracing. Whether you can Britain take some video clips from America to grow. Call Andrew, the most popular YouTube channel kind of checking in with the body and opening the mind to learn something new. Take your right hand in front of you If you're left handed, you can do this with the left hand and on the blog, I'll talk about how to adjust for the left hand. But for now we're gonna use the right hand, I'm going to take my index finger and my middle finger and drop it down towards my palm.

So for some, this might be kind of like a, already a little yoga for the brain. So just give it a try, you can even take your other hand and bring the fingers down is kind of guiding it there. And in time, this will become easier with practice, right? It's all about practice. If you're finding that this is just too distracting, and just not you're like not able to do this in the hand today, then it's okay to go hang loose. Bring all three middle fingers down, and just use the thumb and pinky.

This is a nice little beginners tip. But like I said, With practice, this will become easier. So the index finger and middle finger coming down. And for this, practice plenty of my practice, I'm going to use my thumb and my ring finger and the pinky is just kind of like they're for style mudra points. So I'm going to sit up nice and tall. I'm going to take my right thumb to my right nostril, kind of sealing the deal here, sealing it up like that.

Okay. And I'm going to inhale in through the nest the left nostril, inhaling into the left nostril. Here we go. After the inhale, I pause, and I take my ring finger and seal the left nostril, exhaling out through the right. Inhaling into the right. I seal the right nostril with my thumb and exhale through the left.

Hand Held through the left ceiling with left nostril with left fingers and exhaling through right nostril. Inhale and through right nostril. Pause healing with the thumb. Exhale through left nostril. So, just in case you're like, here's a little tip. Each time I inhale in, I seal, then I exhale out.

Inhale in, and seal. So just kind of a beginner's tip is each time each time you inhale, that's when you're sealing and alternating to the next nostril. So each time I inhale in, I feel an alternate. So we're going to give it a little bit of practice time together. And then you can just try this on your own at first. Again, this might feel a little like, more like yoga for the brain, even though it is good for the brain, or certainly, for punishing and good for the mind in the brain.

But don't get frustrated and quit. Stick with it and soon your brain and body will work together. Okay, so here we go. We take a nice deep breath into both In a nice exhale out. Refined our motor here relax your jaw can close your eyes and we seal the right nostril with the right thumb. Nice long, smooth, deep breath as I inhale in through the left nostril.

I just inhaled in so I'm going to seal with the left ring finger. Excuse me, seal the left nostril with the ring finger and exhale out through the right nostril. Let me get this clear for you. Here we go. Inhaling through the right nostril. And seal and alternate.

Exhale through the left nostril. Inhale and through the left nostril. Seal and alternate. Exhale through right nostril and halon seal an alternate exhale out. And halen seal and alternate. Exhale out.

Inhaling seal and switch and exhale out. Inhale and seal and switch. Exhale out. Keep it going in halen switch. Exhale out. Inhale and exhale.

Inhale. Switch. Back Scylla Let's do one more round together. Deep breath in. Ceiling switch. XLR exhale.

Inhale, switch. Exhale or at least the mudra palms to the tops of the thighs. Take a deep breath in through both nostrils and we exhale really take a second here to just notice how you feel eyes close. skin on the face nice and soft. Okay, we inhale and deeply. Exhale completely and we begin Kabbalah Bhakti Take a deep breath in and exhale, let the practice go.

Alright, notice how you feel after your first round. And we'll take a moment to go a little deeper. Okay, so hands on the belly allow us to really target just this navel chakra area. If you're new in the practice, chances are it's kind of hard to center the energy on this area of the body, you might notice your shoulders moving up or the rest of your body in time, see if you can isolate this part of the body really great for the organs here and so good for the nervous system. And it takes practice so if you if you feel like you're going, you know for at first as completely normal and it takes practice. Another thing is, you might have noticed for me, I took a couple breaths in and out, in through the nose and out through the mouth just to get started.

But you want to transition into in and out through the nose for this breath. super yummy. Alright, so let's practice again. Anyhow, rolling the shoulders. Word, an exhale drawing them down and back. Find a soft focus here, just maybe past the nose here or you can close your eyes and roll your gaze up to the third eye.

We're all at different levels here. So find something that works for you. I think definitely softening the gaze. Even if you're looking at the video, just kind of softening the eyelids helps. Focus. Here we go.

Deep breath in, start. Long, complete, exhale out. And we begin. Keep going. Keep your rhythm find your rhythm. We really, take a deep breath in and exhale, close your eyes here.

Don't look at the video. Just take a moment here, maybe you flip the palms up to notice how you feel her. The focus of today is not on the pose, but rather on the pranayama or the breath. So just get comfortable. I'm going to come to all fours though, or rather come to my knees. And I'm going to bring my two big toes together and net let the heels spread wide.

Did a voiceover earlier, this one I should be a nice and warm and articulate. Okay, so knees are spilling out too big toes are kissing together. And I'm letting the sit bones kind of that pelvic floor and Nestle in to the arches of my feet. resisting the urge to say, hey, Oh, okay. So pelvic floor, nestling into the feet. I'll bring the hands to the tops of the thighs, your loop the shoulders forward, up and back.

Open the chest, very important here. So if you're in cross legged, just sit up nice and tall, shoulders, shoulders away from the year. We'll take a deep breath in here and on an exhale, spread the palms wide, and press the palms down towards your knees. So what I'm doing here is connecting palm to shoulder and really spreading the shoulder blades left to right, coming kind of active in the shoulder girdle and in the chest. gobiins Okay, so for the breath, I'm going to inhale into the nose. And for starters, just exhale out through the mouth without Ha sound, here we go.

So let's try it just like that again, this time as you inhale, lengthen up through the crown of the head. And as you exhale, really press through your fingers. You can imagine these like little lions claws here as he pressed into the base of the palm. Okay, so spread the palms wide. Inhale, lengthen through the crown of the head. Exhale, ha.

So as I'm pressing out through the palms and exhaling, I'm joining the shoulder blades down and really opening up through the chest. Just a little extra, here. So let's try that one more time. inhale and lengthen to the crown of the head. And exhale out. Okay, good.

So now adding a little line. I'm going to inhale in, same thing, this time on that exhale which is a string Wrong ha sound as if you were fogging up a window and creating a little fog there. This time, I'm going to lengthen the tip of the tongue down towards the earth, keep lengthening through the crown of the head. And as I send my tongue out and down, I'm going to send my gaze up towards my third eye, if you will. There's many ways to practice this pose. This is how we're going to learn it today, we can kind of shift into different variations as we grow the breath practice.

So I inhale in, and exhale, practice tongue out gays up. So we're gonna keep going with this. A couple of notes. Careful not to create any unnecessary tension in the neck and the shoulders. That's why we practice by drawing the shoulders down away from the ears, and broadening through the upper back body in the chest. Tongue again, points down as you exhale, gaze.

Goes all the way up towards the third eye. So this drishti or this focus can also just be sent up towards the sky. But in traditional practice and we can talk more about this drishti needs this and its relation to the bundles or the locks on another day, but for now this quick foundations and pranayama play with sending the gaze up towards the third eye here or just up towards the ceiling. Alright, so we're going to practice five lions breaths in a row, and just see what happens here. I didn't hear you. We inhale, lengthen through the crown of the head.

Exhale, Lion's breath, tongue out. Close the eyes, often through the eyelids. Inhale. Exhale, spread the palms, Lion's breath, tongue out. Inhale, close the eyes. And exhale, Lion's breath looking up.

Two more, here we go. Rescue palms in the tops of the eyes, close your eyes and just notice how you feel. thing. But we want to make sure we also balanced that with things like pranayama practice breath practice. And this one in particular, which is super awesome after you've maybe done like sweaty yoga or had a good workout or maybe you come home from a run and you want to connect to your spirit and just kind of balance things out. Keyword balance, so that you're not left feeling agitated and kind of fire.

So sit down, he or she really is a cooling breath. It's also really awesome because I like to refer to it as taco breath and I love tacos. But this is this is, in all seriousness, just a great way to cool off the body. Also the mind reduce stress, you know, take it a notch down really great for the entire nervous system. Really great if you're kind of pissy or just feeling like you need something to connect you to the greater good of humanity. Taco graph is for you.

So let's get started into any comfortable seat where the spine can be nice and tall and erect. So that could be in a chair, it could be cross legged, or it could be on a nice like, wow. So very important. No, all jokes aside that we just find this length in the in the spine so that we can lift and lengthen up through the crown of the head, this center channel nice and long. Okay, and then just take a second to close your eyes. And notice your breath.

Is it short? Is it shallow? Can you deepen it a little bit here. And then to begin our cooling breath here today we're going to bring our attention our focus to the tongue, and see if we can curl the edges of the tongue inward. The lack of taco. Now, disclaimer, some people genetically cannot do this.

Right? I can, I'm gonna taco tongue gal. I can roll the tongue, but if you can't, the option or the modification, the variation would be to just bring the tongue between the lips like so. My dog Benji does this all the time. He's like, So we're either rolling the outer edges of the tongue inward, or we're bringing the tongue modification just between the lips like so. Okay, now we're going to be inhaling in with the tongue as such, so I inhale through the taco town.

I have no idea this video is gonna be so fun for me it is okay already. So I'm going to inhale into the taco town get serious, Adrian. Like you're sipping the air up in through like a straw. Right, so just try that. Advanced Studies option here is to really kind of pay attention to the shoulders here and make sure you're not sucking in like so. Play with that abdominal breath or that belly breath.

Right And actually, that goes for everyone. Just keep the shoulders nice and relaxed wherever you are. Okay, so just Trying to inhale again we're really breaking the sucker down, inhaling in with the tongue. And we're either in the tokoto or the modification here looks like this. Okay, we'll seal at the top. So that means we'll hold the breath will retain for just a moment at the top, holding the breath in, closing the mouth, drawing the tongue in, and then exhaling with control out through the nostrils.

Okay, so we inhale through the tongue, nice cooling breath, air hits the back of the throat cools off. And then we seal, hold, retain the breath for a moment, and then exhale out through the nostrils. So let's just try that on our own K. coming in with inhale. Ceiling at the top, holding shoulders relaxed. x With control through the nostrils beautiful. Let's try again.

Inhaling pause, hold the top, retain the breath. Exhale through the nostrils. Again. Awesome. So now that you have a little understanding about how to do it, we're going to practice with the five counts to inhale. A beat of two to hold the top, and then we're going to aim for five to exhale.

This is just a guide. This is just something to kind of give you structure wise to play with, you can extend that you can shorten that you can make it your own or if you're the type of person that prefers not to count, you can just play with the inhalation and the exhalation nice and long and smooth. Okay, here we go. Sit up nice and tall. Relax the shoulders. Maybe Close your eyes.

For this one. Take a deep inhale in through the nose and out through the nose. Then we'll inhale and begin with the tongue. Afterwards, five holds the top for two. Exhale for five. Playing with that structure of inhaling for 512345 retain the breath for two.

Exhale 12345 keep it going, counting your head. And as you begin to drop in with this beautiful cooling breath, you'll begin to notice that you can really find that extension. So let's just do a couple more sipping in through that taco straw for as long as you can holding at the top and then enjoying the beautiful ride. I'd have the exhale out into your bliss. In fact, the ancient there are a lot of texts, yoga texts, ancient texts that speak of this breath as the bliss breath or the giver of bliss, and you totally feel blessed, blissed out and blessed. At the end, I already feel it now.

Okay, so we're just gonna practice for a couple more times together, and then I'll let you off into the blissful world of taco breath on your own, but let's do a couple more together. Let's do one more. Awesome. Then drop your chin to your chest. Lift the heart. draw the shoulders down and begin to open your eyes.

Take the palms together, rub them to transition and then release their skin against the wall. We can come into sukhasana the easy pose and nice comfortable place where we can find a little bit of ease and perhaps a little bit of a lift in the heart here as we learn. Ooh, je breath. peeling off my mat there, sorry. looping the shoulders forward, up and back. Find that lift in the heart.

And just notice your natural breath here. Naturally natural ebb and flow. Close your eyes if you want. Just first bringing our attention to the natural breath. Then we'll begin to deepen the breath by taking a nice sweet inhale in through the nose. Then exhale, let it out through the mouth.

So I'm inhaling completely through the nose. And then I'm relaxing my jaw and almost creating a hot sound as I breathe out. Let's try it again. Inhale in through the nose. Exhale ha sound breathe out. Now sometimes we'll ask students to bring their hand up.

Inhale and through the nose. And exhale. Feel the breath as you exhale out. warm breath, inhale cooler in. Exhale with sound out. We can release the hand, touch the hand in practice, just a couple more times.

Inhale, full breath in through the nose. Exhale, open now, ha. There's an image of maybe fogging up the window here, drawing a little heart or I love you or writing a secret message. So inhale in through the nose, and exhale, fogging up the window here as we breathe out. So which I use an audible breath. Granted this can be this is an intro Internal breaths.

So an internal sound. I do think it's nice to be in public class and hear the sound of the person's breath Next, you think it's inspiring and the breath is something that connects all of us. But this is doesn't have to be a really loud sound in the end this can be a soft internal sound that we can use in yoga to allow the mind to anchor on a soundtrack for our practice. Because ultimately our goal for yoga is to synchronize the breath of course, with the movement and we can use this uj breath to quiet the mind letting the mind literally anchor in this breath practice so this pranayama which I eat another amazing is called with cocking Essman methods. You can submerge himself he billows eyes for two hours. I think the recall is two hours came so I think for me the one minutes I would jump out Already, but he survived.

And he ran in a very cold place. Almost a he lose his wife suicide and threw him into the darkness. He begin to through this way to redeem himself and support by his children. After that, he promote this method to help many people, maybe some from the depressions. But anyway, and watch this video from the BBC channel proposal, his method. The most interesting part about this movie is abdominal bracing.

Because we have the Essman proof the bracing skills techniques can be amazing. Sit in the air for Kosta bracing. He teach his students have a deep bracing for Sati power priests will see the changes here is Brits retention and skills that is amazing changes is meeting example life example to show you how important the bracing helping the western doctor top of the bracing as we look at another video How would you like to lower your blood pressure in just a matter of minutes? My name is Dr. story I've been a chiropractor for over 20 years and we specialize in natural health care. Now there's another have different foods that can lower your blood pressure. But I'm going to show you one method that you can do yourself.

And I'm going to do it right now on my own blood pressure cuff and show you exactly how to do it. How do you lower your blood pressure and amount of minutes, here's what you're going to do, you're going to do a special type of breathing. And I'm going to demonstrate how to do it at first and then I'm going to go ahead and do it and we'll check my blood pressure afterwards, what you're going to do is you're going to inhale so deeply, getting a lot of oxygen into your, into your lungs. And don't worry about whether you're going to breathe through your nose or exhale or purse your lips. Just breathe, man. So here's how it looks.

It's very simple. You breathe in. And then exhale, blow out. And then breathe in. And then exhale, notice I'm really raising my chest I'm trying to breathe in and as soon as you get the majority of the air into your lungs, breathe a little more, and then exhale letting all the air out. So um, I'm going to go ahead and do that.

Things about deep breathing for five minutes is you end up very, very relaxed afterwards. So I'm checking my blood pressure now and just see what the difference is. things you could do to lower your blood pressure also would be to eat more garlic. Garlic has something called Allison in it, which lowers your blood pressure. Also, bananas, eat a bunch of bananas every day and lower your blood pressure. So now my blood pressure is 115 over 77 with a 62 pulse.

So that just goes to show you what five minutes of deep breathing can do. That's awesome. So even the Brits This works then Dr. bracing, just simply did bracing. Reduce your blood pressure. But of course, if you use our tanky skills to focus more also make me more calm. Reduce your worry anxious.

How would you like how would you like? Okay, more deep topics the abdominal abdominal bracing. This abdominal bracing Hamza normal one and reverse one. Oh Jesus cannot bracing in detail in tidy lessons also the tension bracing the pension. See you there