Creative energy in motion

Namaskar, my name is Marta Atena

It's beautiful to be able to contemplate the creation of nature, today's session is inspired by that, by the energy of nature

creative, the energy that creates

We are going to focus on the pelvic area, in the hips and in the belly, to relax this area, to be able to open spaces, to be able to connect with the creative energy that on a subtle plane, resides here, and give it space so that it can express itself through our bodies

If you are a woman and you are menstruating, this session can be very good for you, if you are in the moments before the cycle, then do the complete emission, if you are menstruating you will do the complete emission

small modifications, I hope you enjoy it

To begin we are going to take the hands in the "mudra" of the prayer, which is legs

crossed in "sukasana", the spine aligned from the sacrum to the crown of the head growing, opening space between your vertebrae, observe if there are tensions in your body that you can relax, settle into the posture, observe your breathing, bringing the attention to your belly, to the umbilical center, a center located about three fingers below the navel, try to fill this center, this space, with a little more air in your center, and exhaling try to empty it completely

Continue with this breath, central or abdominal, serving you of exhalation to relax the tensions, which you don't need, and through the inhalation growing, a little bit more, in each cycle, bringing the hands towards the Earth, with your back resting on your next inhalation, take your hands towards the sky, caressing the space around you, feeling it through your touch and exhaling, letting your arms go down, soft

with this deep listening of space that you have around you, deepening the breath, from the belly to ventral breathing, and on your next inhalation, breathing a little deeper, bring the palms of your hands together, stretching your arms towards the sky, a little bit more the spine and exhaling, turn the palms outward, bring them toward the Earth, resting them on the knees, bring the attention to your umbilical center, if you want, you can place a little finger pressing lightly to remember to the body, where is this center

And little by little, starts to roll your pelvis, making wider and wider circles, you can relax your hand if you wish, try to make the circles dynamically, smoothly, as if the movement were smeared with oil, trying to find comfort, fluidity, slowing them down a little bit, we're going to introduce a movement with the arms, out of the chest when inhaling, returning when exhaling towards the chest, as if offering life something, that resides very deep

And so exhaling, the spine is rounded on the inhalation, the chest opens, the arms open

watch your cervicals, the head

try to make them accompany the movement, with the minimum tension possible

On your next exhalation ,change the direction of the circles and the arms, watch your pelvis firm, rooted in the earth

The ischiums do not rise, the base of your body firm, it supports you

Bringing your hands to your knees, continue the torso movement, unlinked to the breath, making movements a little bit faster, more fluid, as if your body was smeared with oil

Making smaller movements, go back to the center, take a deep breath, filling your belly, and exhaling, empty yourself completely

Inhale deeply and as you exhale, grabbing your knees with your hands, place your feet in front of you, round your spine backward, inhaling together your feet, growing with your spine to the sky, with your knees to the Earth

On the exhalation, surround your spine

Inhaling grab your feet, growing in the bound angle posture, following the rhythm of your breath

On your next inhalation, hold the posture, holding, the basic structure of the posture, try to relax all the tensions that you don't need, to blossom internally

And on your next exhalation, relaxing the posture, cross over one leg in front of the other, if you are menstruating, keep this posture breathing ventrally, otherwise cross your fingers behind, the lock of Venus, bringing the scapulae together and on your next exhalation bring your forehead towards the mat, bringing your arms towards the sky, inhaling as if your hands were being pulled, rising in the round vertebra by vertebra, relaxing the arms, resting your hands in front of you, place yourself in the lightning posture, on the heels, with the spine aligned

A circular movement to your shoulders, dynamic movement, smooth, smeared with oil, change the direction, mobilize your scapulae, try to look for pleasure, and making a circle backwards, back to interlace the fingers of your hands, if you are menstruating, keep the posture up, bringing your shoulder blades together, opening the chest in a soft way and breathing ventrally from the abdomen, but on your next exhalation, open the chest forward by flexing the trunk, bringing the forehead in the direction of the mat, carrying the arms well towards the sky, inhaling as if pulling yourself out of your arms towards the sky, let it drag your body

The spine incorporates itself, vertebra by vertebra, placing the hands supported behind, open your chest, chin back

Exhaling joins the fingers of your hands, in the direction of the Earth, inhaling goes up, vertebra by vertebra, ending with an extension of the spine, then, on your next inhalation hold up, spine aligned, bring your arms relaxed, on the thighs, resting your hands in front of you, your knees under the hips, create a base solid, with arms well active, fingers wide open, legs also active, the spine neutral, tilting your pelvis, round it towards the Earth, looking towards the sky, on the exhalation, round your spine by inserting your head between the arms, keeping this same posture of cat, cow, let's change the weight, from one side of the body to the other, to make a dynamic, continuous, circular movement

Remember not to bend your arms, that your legs remain active and that the head rolls

a continuation of the spine

On your next exhalation, change the direction, bringing the movement towards the center, without shifting the weight between left and right side, moves forward a little bit with the hands, if you are menstruating, you can remain or do the cat posture movement, cow, the one we were in, or else, stretch your arms forward, carry your buttocks to your heels and rest in the posture of rest in balasana, but in your next exhalation, carrying the tips of the feet on the mat, bring your body into the downward facing dog posture, inhaling, on the tips of the toes, bringing the knees to the mat, cow posture, on the exhalation to the cat, inhaling, cow, inhaling, downward facing dog, and so, to the rhythm of your breathing, is to transit from the movement and on your next exhalation, carry the buttocks towards the heels, opening the legs, walking with your arms well away, so you can relax your forehead on the mat, to let go in the posture

Walking step by step to your knees, and climbing round and round, vertebra by vertebra, spreading her legs in front of you, legs straight, feet in flexion, keeping the pelvis rooted in the ground with the ischiae, very firm, begin to move your chest in a circular motion, change the direction

On your next inhalation, stop the movement and bring your arms skyward, exhaling, twist your body to one side, help yourself of the hand that is behind, so that it becomes the base of the hand that is in front, to propel the torsion, inhaling, towards the sky; exhaling twist your body

If you are menstruating, do not force, gentle twisting

Try to make sure that your abdomen is relaxed, that your uterus may remain relaxed

Next time you exhale to one of the sides, support hands turn the leg, bring the forehead towards the mat, come up with the help of your hands and inhale towards the sky, exhaling to the other side, turns the back leg, brings the forehead towards the mat

On your next exhalation, bring your hands down by your sides, resting the soles of your feet in front of you, settle into the crow's pose, if you need supports under the heels to have a good plantar support, you can roll up a mat, a blanket

Try to grow in the posture, opening space in your chest, opening space between your vertebrae, we are going to transform this static "malasana" into a dynamic movement, for that we are going to see two variants, so that you can choose the one that fits better to your body at the moment

If you are menstruating, bring your hands in front of you, supporting them by bringing your weight toward your body

forward, letting the head hang down, the arms come up

loose, relaxed, at the end the legs are stretched and they can go up the arms

Lower with the spine aligned, to settle back into the raven posture, initiate a second cycle on the exhalation

If you are not menstruating, lower your palms downward and come up with your spine aligned, a slight extension, exhaling also goes down with the spine aligned

I'm going to do the variant for menstruating women, or if you're pregnant and you're doing this kriya, if this is the case, too, reduce the backward extension, the smallest

The next time you inhale, stay standing, exhaling lower your hands to your sides, remaining with the legs slightly apart, carry a figure eight, or infinity, motion to your hips, with your legs slightly apart

legs straight, the trunk follows the movement slightly, observing from the inside, your throat, your jaw, if you feel extension in it, try to release it through the movement of your body, and change the direction

You can let go of the arms and let them follow the movement without control, if this makes it difficult to make the figure of eight, go back to the hip, and doing the movement, smaller, return to the center, closing legs, toe-heel, toe-heel, keep in the feet, hip-width apart, bringing the attention to the pelvis, beginning to vascular the pelvis forward and backward, one movement smooth and continuous, knees slightly bent, torso aligned, growing at all times

So making this movement slower or slower faster according to your needs

The arms to the sides of the body, from this impulse, from the pelvis, we create a movement continuous wave in the torso, from the pelvis to the shoulders

And the head continues the flexible movement, available

Change the direction of the wave, and we are going to introduce a movement with the arms, relaxing the arms, with the movement of the wave, make it a little bit more dynamic, looser, relax the legs too

It allows the movement to arise from the soles of the feet to the crown of the head, like an impulse that runs through you, from the base to the top of your body, a fluid motion, smooth

Shape

smooth, we are doing the smallest movement, smallest, until it stops, in the center of your body

On your next inhalation, bring your arms towards the sky, bring the palms of your hands together, spreading your feet a little more apart and on your next exhalation, come down into the posture of the raven, keeping the spine aligned

Leaning on your hands, supporting your knees; the feet protrude a little bit outside the buttocks and we are going to couple the buttocks between

between the feet, if you feel tension in the knees, you can place a blanket or some support you have at home under the buttocks, to make it easier, don't force the knees, pamper your body

If you can get into the posture, focus on the opening of the hips, aligning the spine, growing

Even if we are in stillness, continues to blossom in every instant, present in the posture, present in what happens within you

Watch your throat, your tongue, your jaw

see if you can relax them a little more, in tune with the work your pelvis is doing

Supporting the hands behind, we're going to go down slowly, o0bserving where our personal limit is

In this posture, we have to be especially careful with the hyperextension

of the lumbar spine

Let's center attention on opening the hips, we're going to keep the legs, the feet, well active, if we feel confident, we can go on supporting the whole torso, with the body active, column growing

The arms can be on the sides, the sides of the body, open crosswise, or holding the elbows

You can use as many supports as you need to settle into the posture

If you are menstruating, I encourage you to use them, don't go beyond your possibilities

Active legs, active feet, attention to the hip opening, taking care of your lower back

Relaxing crossing the arms, let's go back to the sitting posture, for it, we're going to do strength with either the abdomen, pulling with the chest or if we can

if we feel that we can hurt ourselves, we will do more support with our arms, look for the way that your body needs at this moment

Helping you from the hands, get out of the posture, stretching your knees to the front, if you need it, helping you with the touch, with the mime, to relax the knees or any other muscle

Massage your body as much as you need, then, lay your body down comfortably, find the posture

Observe your breathing, try to make it a little bit deeper, if thoughts come, try to let them go, as if they were a cloud in the sky, blown by the wind

a bird that enters and leaves the scene

Don't feed them, just, watch them, let them pass

Focus your attention on letting go your body deeply and with each exhalation, a little bit deeper

On your next inhalation, bring your hands to your belly and to your chest, trying to fill your belly in a deep way every time you inhale, o9observing how the chest moves too, slightly, with a little bit more depth in each inhalation and in each exhalation, in each cycle, filling you completely and emptying you also completely

Working the hands on both sides of the body, continuing with this ventral breathing, bring some movement to one part of your body, without losing awareness of the breath and let the movement continue to awaken your body, that it may become contagious some parts to others

In the different positions you follow breathing from the abdomen, in connection with the breath, go looking for a way to incorporate

A path that involves the least tension, the minimum effort sitting in sukhasana, easy posture

To finish the today's session, we are going to do a meditative practice

A celestial communication, is a meditation technique, that implies the use of mantras, of mudras, positions, hand and arm movements and movement

The mantra we are going to listen to, is a version of the singer Jai Kartar, from her album "Golden", is a beautiful version of the mantra, and we are going to sing, other than of verbally, with the word, with the hands

Let's begin with a seed, a cosmic seed that departs from our womb and this cosmic seed, the tradition tells us Indian, that at a given moment became at a vibration wave, that's "Adi Shakti", the creative energy in motion and it says: Adi Shakti, Adi Shakti, Adi Shakti, Namo, namo

And before this creative energy, I surrender

Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvati, Pritham bhagvati, Pritham bhagvati, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

And we repeat the cycle

At the beginning this kind of meditations are a little bit complex, but you can join a part of it of the mantra, chanting or movements, and little by little, integrating more elements, which will help us to train our concentration and to keep us present in that complexity

In the version we will chant the mantra, with the mudras, with the voice, until the end, in which during a cycle, we will sing to him in silence inside, the movements continue and the mantra continues to resonate, on the inside I keep on reciting it

In the last cycle, the movement of the body is free, spontaneous, is one of enjoyment and pleasure, so I hope that you enjoy it

Adi shakti, Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvati, Pritham bhagvati, Pritham bhagvati, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Noma noma

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti,Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

Adi shakti, Adi shakti, Adi shakti, Namo namo

Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo

Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo

Kundalini, Mata Shakti, Mata Shakti, Namo namo

On your next inhalation carry your hands to your heart center, palms together, the base of your thumbs in the center of your chest, in this position, let's take to close the session three full breathing cycles, three deep inhalations, and three exhalations that completely empty your body

Thank you