my name is salima yoga therapist fear is excitement without breath if you have anxiety if you have the symptoms of anxiety this is a perfect video for you today in this 15-minute session we'll be exploring breath work movement and a short and powerful meditation to transform anxiety join me now as we begin our practice if you're looking for modifications please look to deb she's going to be showing you any modifications for postures today and welcome to vanessa who's also demonstrating let's begin by getting comfortable in a seated position so here if you're sitting on a
mat you can also add a cushion under your buttocks to help you sit comfortably or if you prefer you can always do this from a chair so let's begin now sit up tall and straight take your seated position and keep your spine focused on the ground base of your spine on the ground and elongate your spine all the way up to the top of your head feel as though you're reaching towards the sky [Music] take a few breaths here gently scan your body is your stomach clenching release and relax it best you can [Music] is
your heart racing lower your shoulders down is your jaw tight separate your teeth take your tongue and run it at the back of your teeth [Music] run your tongue across the back of your teeth relax your tongue bring your palms together press your palms together at the center of your chest sit up tall and straight focus in between the eyebrows and slightly above as you gently close your eyes we'll begin now with the adi mantra omg i bow to the teacher within i call on my highest consciousness sit up tall and straight visualize the energy
at the base of your spine take a deep inhale draw that energy all the way up through the top of your head as you exhale now push that energy out through your third eye do that two more times inhale very deeply draw the energy upwards exhale and one more time take a deep inhale let's tune in [Music] um [Music] [Music] um last one [Music] beautiful inhale very deeply set your intentions today is for transforming anxiety and through the nose exhale relax your hands all the way down and from here take a few more deep breaths
inhale very deeply through the nose and exhale completely do that a few more times make your inhalation as long as your exhalation this is preparatory work for the meditation that we'll do at the very end of today's practice inhale for a count of four and exhale for a count of four in a yogic understanding anxiety comes from the misalignment of timing and accomplishment so in other words if there's something that you're expecting to happen by a certain stage in your life or a certain time of the day and it doesn't work or it doesn't line
up that way in terms of your expectation then anxiety comes through and anxiety in terms of its effect on the body is very demanding so when you have mood swings when there's fear or disappointment or untruths that you're telling yourself it taxes all the glands and organs in the body and as a result you feel worn out and that steady state continues and so today is meant to de-stress today is meant to undo some of those effects so that you can gain back more freedom let's add on now to our breathing practice turn your left
hand over bring the first finger and thumb to touch take your right hand now use the right thumb cover the right nostril inhale through the left nostril inhale deeply [Music] use the pinky cover the left nostril exhale right now inhale right cover the right nostril with your thumb exhale left [Music] inhale left [Music] cover exhale right inhale right cover exhale left go at your own pace now make sure that your fingers are straight the fingers are together and pointing straight up towards the ceiling consider this as an antenna and what we're doing here in a
very indirect and direct kind of way is to channel energy to both hemispheres of the brain part of your brain looks after creative thought and part of your brain looks after analytical thought so we're bringing both of these components together so that you have synchronicity in your thinking just a few more rounds here you're doing great and remember as you breathe we breathe with you and as we breathe together we gather as community anxiety believe it or not is far more common than we're even willing to admit and so you're in good company now taking
the time taking this experience forward so that you can find some relief good for you one more round and then softly bring your hand down to your knees both palms facing up first finger and thumbs to touch be here in an open receptive posture scan your body now notice if anything's changed if it has great if it hasn't great and now we begin our movement series bring the bottoms of your feet together for butterfly grab onto the tops of your toes and let your knees come up and down like the wings of a butterfly remember
if you're looking for modifications or adjustments you can watch deb and for the full practice you can watch [Music] vanessa this is an excellent posture for facilitating more seated positions it's great for moving energy through to the hips and thighs and remember as women in particular we hold our emotions here so this kind of movement is excellent for letting go for releasing for shaking it out really take a deep inhale here allow your knees to soften down just a little bit more notice if they can and release beautiful keep your hands in place and slide
them back to your shins and from here we'll do a modified spinal flex so in this position with your hands on your knees inhale come forward keep the chin lifted do not drop the chin down and then exhale roll the spine towards the wall behind you inhaling as you come forward and exhaling as you roll back good spinal flex spinal flex in butterfly posture so we're adding on allowing the body to soften just a little bit more and using the spinal flex the movement to move energy up and down the spine when your brain and
your body are working in harmony it is much easier to deal with emotions that come up any mood swings that come up beautiful last few seconds here take a deep inhale come to center hold yourself very steady squeeze root lock squeeze anus sex organs navel center send the energy upwards hold and squeeze and release release the breath good from here come back to a cross-legged position you can even extend your legs out in front of you if you prefer inhale bring your arms all the way up reach up spread your arms into a v-shaped position
take five breaths here inhale exhale inhale exhale inhale exhale inhale exhale one more time take a deep inhale here we're opening the chest and the heart and the lungs and release from here take your right hand place it on your left knee bring your fingertips behind you from the left side turn in twist and take three breaths inhale deeply push against your left knee take three breaths inhale exhale inhale exhale one more time take a deep inhale and then raise your arms all the way up come back to center and drop it in the opposite
direction so left hand comes to the right knee turn and twist three breaths go at your own pace [Music] good come back to center reach up reach here bring your arms all the way open stretch yourself out and then relax your hands all the way down good from here extend your legs into a wide v-shaped position if you're sitting on a bolster and you'd like to come off the bolster now is a good time to do that you might find a little more freedom in your movement inhale very deeply bring your arms all the way
up and as you exhale now turn and twist reach for your right toes just reach for your toes don't necessarily need to touch or touch down on your shins or your knees or even your thighs if you're sitting in a chair this is perfect on your thighs inhale come all the way up to center reach up and then exhale lower down reach for the toes just reach for them otherwise bring your hands down to your shins or your knees or your thighs and then continue go at your own pace inhaling bringing the arms all the
way up turn and twist and gently fold yourself downward and continue that pattern inhaling as you come all the way up and exhaling as you move to the opposite side beautiful again we're lengthening and stretching reaching up with the arms stretching forward lets the back of the leg stretch out really important now to allow the body a little bit more freedom of movement and as you do that you're also now starting to set the stage for the meditation practice which is just around the corner remember that when we get into a mood swing when we
get into fear or we tell ourselves untruths it also stresses out the body it stretches stresses the small tiny organs and glands in the body and it puts pressure on your overall functioning until this becomes a state of being a steady state of being so what we're doing is untying some of those patterns and allowing a little bit more freedom because when the body has to work hard it then is compromised in fighting in in your immune system it's compromised in sleep and in general eating and moving patterns inhale very deeply come all the way
up to center hold still here v for victory exhale fold everything back down come back to a cross-legged position bring your hands onto your knees start to roll out your shoulders go in one direction now choose a direction maybe both shoulders are moving behind you maybe you're moving in opposite direction and in just a moment we'll shift that around so that you can move in another way good inhale very deeply bring the shoulders all the way up and hold hold hold exhale good and now roll your shoulders in the opposite direction so if you're moving
backwards now you can move them forward just change it up a little bit so that you can relax here we're working on releasing the muscles around the heart so if your heart has been fluttering or you feel a clenching in your belly this is really good movement the twisting movement was good for releasing tension around the abdominal area now we are relaxing and letting go around the chest and the heart good take a deep inhale bring the shoulders up hold hold hold and again squeeze root lock squeeze anus sex organs navel center hold the breath
we're resetting the nervous system now hold hold hold just a few more seconds good and release release the lock release the breath beautiful one last warm-up and then we'll move into the meditation itself with the fingers of your right hand bring them to the center of your chest and start to tap tap on the center of your chest this is your turn sternum so tapping as if you were hammering good that's it add a little bit more pressure so you really want to feel this about 10 pounds of pressure so this is not a gentle
touch this is a feeling that you will hopefully feel in the rest of your body good go a little stronger and a little harder that's it good we're tapping on the thymus gland thymus gland is one of the master glands in the body that's it and we're starting to to tell the body to relax to surrender to give up the control of this moment because right here right now you're in excellent company you're practicing with people from all over the world and we stand here as a global community together to heal this is our series
on healing and a powerful way for you to feel good in your life good inhale very deeply here hold your fingers steady and exhale good relax your hands down to your knees we're setting up now for the meditation so you can re-cross your legs in the opposite direction so that you have a little bit more circulation and that your seated posture is really comfortable you can always add padding by bringing a blanket underneath your legs so that you can sit comfortably if you're sitting in a chair that's perfect bring your spine up against the back
of the chair so from here let's first let's introduce the mantra the mantra is satnam sut meaning truth nam meaning name satnam satnam truth is my name so we're programming in the truth of who we really are and now a mudra mudra is a hand position so here looking at your hands turn them to face each other so the palms are facing each other the thumb tips are touching bend your index finger your pointer finger your first finger so that the second knuckles are touching second knuckles are touching and then join the tips of the
middle fingers curl in the rest of the fingers so the ring finger and the baby finger are towards the palms of your hands in any way that you can hold that posture so when you look down you could see a big triangle and a heart within that triangle beautiful sit up tall and straight lean up against your spine keep your spine straight chin is parallel to the ground close your eyes gently now listening first for the instruction and then i will cue you all the way through inhale very deeply hold the breath silently chant satnam
five times satnam satnam satnam satnam sutnam exhale all the breath out hold the breath out satnam satnam satnam sutnam satnam release and inhale hold the breath sutnam sutnam sutnam satnam sutnam release exhale all the breath out hold the breath satnam sutnam sutnam sutnam sutnam exhale inhale deeply hold the breath satnam sutnam exhale hold the breath out and repeat you can take this to account of 11 or even 22. offer you now some free space so that you can do that remember to hold the breath inhale hold the breath chant the mantra silently in your mind
and then exhale all the breath out and chant the mantra for the same amount of times as you hold the breath on your exhalation continue now going at your own pace this is a three minute meditation life is to be lived right now in this present moment you are safe in this present moment you are secure in this present moment you are held by the grace of all that has come before you and by the grace of sitting together in community almost there two minutes let's do a quick check on your posture make sure your
spine is straight maybe make sure that your elbows are up in alignment with your hands your hands are floating just a little bit away from your body that's it just about another minute relax relax relax just resist any inclination to fidget to drop the posture know that you came for a reason know that change is around the corner know that a steady practice a 40-day practice of this meditation will serve you will bring you closer to the truth of who you are your satnam few seconds holding steady right here hold the posture take a deep
inhale squeeze root lock squeeze anus sex organs navel centers squeeze the locks and the energy upwards exhale all the air out good inhale very deeply squeeze root lock send the energy upwards exhale and one more time take a deep inhale squeeze squeeze and hold hold hold hold hold hold exhale and release relax the mudra down bring your hands onto your knees take a moment here scan your body notice how you're feeling now from when you first sat down onto your mat press your palms together at the center of your chest we're closing now with a
long set short numb to conclude our practice sitting up tall and straight exhale all the air out [Music] inhale [Music] love to all light to all peace to all satnam remember if you're enjoying what we're doing on this channel please like and subscribe hit the notification bell so that you know when we're going live and also a very special announcement just want you to know that if you'd like to take your practice just a little bit further you have an opportunity to join our yoga teacher training program this is 300 hours of kundalini yoga focused
practice focused history philosophy and understanding of how you can bring this into your life if you're interested in this program please take a look at yogavision.com and you can always email me at love.yogavision gmail.com my name is salima yoga therapist it's a pleasure and an honor to be with you thank you so much i'm proud of you for doing this practice today thank you also to vanessa for demonstrating also to deb making this beautiful video set now you
