Haha, 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 just 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 does not you're like not able to do this in the hand today, then it's okay to go hang with 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 practice, I'm going to use my thumb and my ring finger and the pinkies just kind of like their fur style mudra points. So, I'm gonna 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, like it up, 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 feel the right nostril with my phone. Exhale through the left. Inhale 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 and 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. Inhaling, 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 get 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. Take a nice deep breath in through both nostrils.

And 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 into the left nostril. Seal and alternate. Exhale through right nostril.

And Helen 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. Inhale in. Swift switch. Exhale. Inhale in.

Exhale out and switch. Back sayla Let's do one more round together deep breath in sealing Switch. Exhale. Inhale. Exhale out at least the mudra palms to the tops of the thighs. Take a deep breath in through both nostrils.

I mean 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 to 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 For the nervous system, and it takes practice. So if you if you feel like you're going, you know, for at birth 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, inhale, rolling the shoulders forward, and exhale, drawing them down and back. Find a soft focus here, just maybe pass 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 when we begin Keep going, keep your rhythm find your rhythm.

We really get deep breath in and exhale, close your eyes here to look at the video. Just take a moment here. Maybe If 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 let the heels spread wide.

Did a voiceover earlier this morning should be 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, 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 in the annex. 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 with a hot 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 you press 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 drawing 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 in length into the crown of the head.

And exhale out. Okay, good. So now adding a little lion, I'm going to inhale in, same thing, this time on that exhale, which is a strong 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. So 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. They'll practice tongue out, gaze 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 Trish deeds, 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. All right, so we're going to practice five Lyons breaths in a row. Just see what happens here.

Ready? Here we go. We inhale, lengthen through the crown of the head. Exhale, lions 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.

Relax your jaw.