Polarity and balance

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This class invites you to explore the difference between the two sides of the body in different asanas and to balance them with attention and intention. You will end the practice with nadi shodhana, the breath that balances the 2 hemispheres of the brain, installing calm and clarity. Nayana Yoga is a style of yoga with an energetic and subtle approach, which develops mindfulness and universal alignment.

Namaste and welcome to this class, this session

I am Hamani and I am going to lead this Nayana Yoga session

I would like to try an energetic class, to bring a little bit more attention to polarity

We all know, through our practice, that we tend to have a side with more strength or more flexibility than the other, that there is a decompensation

And part of what the yoga work is is looking for balance also with respect to the laterality of the body

Then we are going to observe a series of postures, especially postures

polar, trying to work one side and the other side and then, well, through this practice, to acquire more balance and communication between the two sides

Just comment before that, when we deal with Nayana Yoga, we always bring the left side energy first, before working with the right side

The reason is because we receive through the left side and emit through the right side

right side

Then to be able to have something to emit with, we first receive and carry our receptive side, to take it into account

So let's get ready then, we do a little bit of warm up

sitting down first

You can adjust your posture looking for a elongation and verticality in the trunk and let's drop down the chin towards the chest

We're going to do a crescent motion, inhaling as we lift the chin toward the right shoulder, exhaling in the center and inhaling as we lift the chin in the other direction

Explore this movement, with your eyes closed to feel it

We do not take the head backwards when we are seated to protect a little more the cervicals

When you finish you come back to the center with your head, you take long and deep breaths

And you take a moment to feel the activation in this area, especially these subtle vibrations are understood, which show an activation in Vishuddha chakra

Very good

Next, we're going to raise our left arm and on the exhale we're going to bend over

gently backwards, opening the entire left side

Once in the posture, breathe a little more inhaling

and with exhalation you can come back to the center

We are going to repeat the other side, inhale and raise the right arm upward, we exhale, we explore this lateral tilt

Once in the posture, you inhale, feeling the whole opening

in the side

And exhaling, we come back

We're going to repeat one more time, inhale, elevate

We exhale, explore from the sensation, to where you can lean without forcing

You inhale in the posture and with exhalation you come back

We inhale, the right side

We exhale

We inhale in the posture, lengthening a little bit more

And exhaling, we come back

Again, you take a moment to breathe in and feel the effects

You observe the activation of the sides

Observing more openness

Removing support

We take a comfortable position

We are going to perform a posture with twisting movement

We take a breath, with the exhalation we take the right knee with the left hand

and we enter in torsion

We lean on the ground at the back with our fingertips, increasing the torsion a little bit more

And finally, we turn the head, to contemplate above of the left shoulder

We breathe in the posture

With the next exhalation, we undo the posture

We inhale in the center and with the exhalation, we perform this rotation in the other direction

You rotate the left arm, to increase the opening of the chest

And then you turn your head to contemplate over your right shoulder


You return to the center

You take long, deep breaths with your eyes closed

Observe the defects of this torsion

And now you start

A few rotations of the whole trunk, focusing your attention on the root

You allow this gentle undulation, release some tensions in the rest of the trunk and you keep the jaw and the belly relaxed

With this movement, also at a subtle level, we are stimulating Apana Vayu

We change direction

Very good

You come back to the center, take a long, deep breath

You observe the effects

You notice how, also, the energy descends towards the root, anchoring you a little bit more

And lastly, let's inhale, interlace the fingers behind the head, hold the air

opening the elbows, the chest

When you need to let the air out, you exhale

Again, you hold back, guiding all attention to the chest, maximum openness, we hold back all the attention to the chest and exhale slowly, lower the arms

One more time, inhale, hold, open

When the body asks, you exhale, you relax

You observe the effects, especially, the prana mind, the height of the chest and this enormous opening that offers the exercise

You observe now your state after these few exercises for prepare the body

And above all, you observe the change in the state since we have started

Very good

We're going to stand up now

And we start with a very simple but revealing pose

Salasana, the feet are hip distance apart

Palms together of the hands at the level of the chest

With the inhalation, we will slowly extend the arms upward

We make sure that we don't tense the neck and trapezius area, that the elevation is from the scapula area

During the posture, we're going to apply Asvini Mudra, which is the contraction of the anus

We try to maintain this contraction during the whole posture, because it allows us to to keep the energy channeled, in the upper part of the body

So we apply this Mudra, however we are not going to maintain our awareness, our attention, at the level of the pelvic floor, if we don't bring our attention to the attention to this gesture of opening the arms

We start to channeling energy through the hands, which is filling little by little the structure subtle structure of our trunk

Activating the arms, the hands

You can close your eyes, so that there is a feeling of greater internalization and observation

When we have maintained the posture for a while, we begin to feel the difference

between one side and the other side

Maybe you notice that it costs more to keep one arm up than the other, and if that's the case, see if it's your left side, receptive, lunar, feminine, yin, or if it's your right side, emissive, masculine, yang

Recognizing this, just realize

And you work a little bit more with the weak side, looking for the balance between the two sides

That's enough, slowly you go lowering your arms, but without touching one hand with the other, you also relax Asvini Mudra

And once you have lowered, you breathe spontaneously, observe the effects

Especially you notice the analgetic field around the hands and arms

The accumulation of the cosmic energy, which also is an energy healing, that during this phase of observation, you can even decide to place it on some part of the body that perhaps you need to heal at this time

All right, next, we're going to do a balancing posture, which is very revealing, when we talk about the polarity of the body

We are going to work with Garudasana, the posture of the mythological bird

Then rooted the left foot, choosing a reference point to look at

You bend the left leg and curl the right leg, bringing the hip in

to an aligned position, lengthen the spine, tuck the belly in a little bit, curl the right arm around the left arm and look for your point of reference above the left hand

You bring your attention to the center of the forehead, towards Aeshna Chakra

Specifically connecting with the receptive aspect, the left side

That's enough

Slowly, we get out of the posture

We breathe

You observe the effects

Once the most obvious physical sensations subside, you observe the activation of the left side, from head to toe

But you focus the attention a little bit more to perceive the effects on the left side of the forehead

You connect to really, increase the connection with the aspect of perceiving, of attending, to concentrate

Very good

Let's work the other side to balance

Full attention, to our right side

You bend your leg well to be able to curl up the left leg

You go back to align shoulders and hips

Now it's the left arm that wraps around the right arm

We look for our reference point by looking over the right hand

We guide the attention towards the forehead, towards Aeshna Chakra

Connecting with the aspect emissive

You can think of the level of concentration of a great bird, sitting on a branch, but at every moment willing to launch on the fly with this attention

We can slowly come out of the posture

We close our eyes and again leave a space to contemplate the defects

We observe the defects on the right side, from the foot to the head, but above all we bring the attention to focus on the right side, but above all we bring the attention to focus on the right side

right side of the forehead

Observing, this focus of energy that becomes clear at this time

You connect with the most expressive qualities of this center

And mentally you unite the work of the two sides, focusing the attention on the center of the forehead, increasing all mental qualities, helping to have more attention and insight

Very good

Next, we're going to practice Jivabalasana, which is a very balancing posture

and also very beneficial for the joints

We separate the feet a little bit, they remain parallel and we're going to bend our knees until we can no longer see our feet

We make sure that the coccyx is really facing the earth and that the entire spine is is elongated, we raise the arms

The palms face upward

And we keep this posture, you can close your eyes

during the practice, in order to follow the instructions and feel them inside of the body

You connect for a moment to first feel the whole left side of the body

And now, the whole right side

Now you connect with the lower joints and its relation with the earth, telluric energy, certain density and weight

Now you bring the attention to connect with the higher joints

You connect with the sky, feeling lightness, a more refined energy

We are going to bring the attention to some secondary chakras, located in each of the main joints, of the arms and legs

To activate each one of them, you connect with the left ankle, until you feel it

Right ankle

Left knee

Right knee

Left hip

Right hip

The left wrist

The right wrist

The left elbow

The right elbow

The left shoulder

The right shoulder

And if you can hold both ankles a little bit more at the same time, balancing them

Both knees

The two hips

The two wrists

The two elbows

The two shoulders

All joints at the same time, try to feel them at the same time

at the same time

It is also a very interesting mental exercise

It's enough, slowly lower your arms, stretch your legs, you breathe and take a moment to feel the effects

You guide the attention to feel again all the joints and how they are vibrating now

You connect with the suggestion to have them strong, healthy and balanced

Very good

Let's sit down on the floor now

And we're going to perform a bending posture, we're going to perform Eka Pada Paschimottanasana

Let's keep the left leg extended, which marks our polarity, and we're going to flex the right leg, if you need a support underneath the buttocks or to support the leg, you can do it with blanket or block whatever you need

And we're going to join hands in front of the chest

We inhale and lengthen our arms upwards and with the exhalation, slowly, we are going to flex ourselves forward

You take the foot or the leg where you arrive, you take the opportunity to lengthen one a little bit more the log and then, you allow the head to go down, even the back can be rounded a little bit, so that there is a sense of surrender in the posture

You observe the breathing

And with each exhalation the body invites you to let go more

Briefly, deliveries, downloads, releases, with each exhalation

Once you the body is more integrated in the posture, you can guide the attention to the root, to Muladhara chakra, shifting the attention slightly to the left side

And you connect with the internal circuit, that you're establishing in this posture

With the inhalation you can feel that the energy is ascending

the spine, especially a little bit on the left side

And with the exhalation the energy is going up the leg, again to the root chakra

You are feeding from the energy of the earth, which is going directly into Muladhara chakra

You hold your attention firmly in this place

You remember, where your mind is, is where you direct your energy

So the proposal is to be totally present

All attention to activate the receptive aspect of this energetic center

Providing a feeling of greater stability, confidence that the world gives us everything we need, all our basic needs are covered

On the next inhalation you can lift the trunk back up, exhale, bring the leg out

You take a moment to observe

You breathe, you observe, this strong anchoring from the root

And you use your sensitivity to perceive the difference between the side that we have worked on and the side that we have not worked on yet

And let's work the other side

To balance, you flex your leg left leg now, establishing a good connection with the body, the vertical trunk

We join hands in front of the chest, inhale, we elevate

With the exhalation we lengthen towards the leg

Taking the opportunity to lengthen the trunk as much as we can and finally finding the way to let go, to relax and enter in the posture, but without forcing

You look now for the way to melt with the posture, to surrender yourself

You connect with the spontaneous rhythm of your breathing

And you bind yourself especially with exhalation

As we said before it's an invitation to let go

To unload

To empty

And once this feeling in the posture, you can guide the attention towards Muladhara chakra again, towards the root, but now shifted slightly to the right side, to ensure our activation of the emissive aspect of this chakra

You can observe this internal circuit, which includes the whole back and the extended leg

And especially this connection with telluric energy, that feeds this circuit

All attention on Muladhara chakra

In this way we can activate it, especially its qualities emissive

For the transmission of this security, of this confidence from the base

So that there is an expression of this quality in the form of prosperity in life

It is enough

Inhaling, slowly, we come out of the posture

Exhaling again, we look for a comfortable posture for the observation phase

You connect to feel the right side

And together now the soles of the feet in bhadrasana

and in this way we make a closed circle, which allows us to also integrate the work of both sides

No need to to bring the knees to the ground with effort, it is rather an opportunity of connection

You feel that you join the work of the left side, the right side, anchoring the root in the earth

You relax the lower abdomen, you breathe spontaneously

And you really experience this feeling of stability, that the Earth is holding you, is covering all that you need, all your needs

And in that there is a confidence and a stillness

We are going to extend the legs again, we're going to do a rotational posture, a twisting posture, we're going to work with Ardha Matsyendrasana

Let's cross the right foot over the left leg

and we flex the left leg, we make sure that the right ischium is actually rooted, in contact with the earth

If in your case this is not yet the case, it would be better to keep the posture Left extended

Then I start from the point that already you can do it

You extend your left arm upward, extending your entire left side and with the exhalation you cross over the left elbow together with the outer edge of the right leg

You can place the fingertips of the right hand on the ground for support

We take a little bit of air and with exhalation we press the elbow on the knee

to increase the rotation of the abdomen, of the chest, of the head, even of the eyes

Where there is more flexibility and greater torsion, you can even insert your hand between the legs and catch the hand back

You make any small adjustments necessary so that the column is really vertical

You are aware of this axis, which rises from the Earth to the crown of the head

and that actually the rest of the body is rotating about this axis

The feeling is a bit like a corkscrew, where you lengthen and turn at the same time

Once we have positioned the body in this way, we can enter into stillness and in silence

Where we connect with a fluid and continuous breathing, and then we transcend the body itself

You can visualize an ascending spiral, from the root, through the trunk, to the left side at the throat, toward the receptive aspect, towards the lunar aspect

Vishuddha chakra

Let your attention rest on this place

As far as possible you expand your consciousness beyond this place

than the limits of one's own body, into space surrounding the body, even the beyond

If you are comfortable and have the opportunity to hold the posture a little longer, do so

But for this practice we're going to go out slowly out of the posture

You look for a comfortable posture for the observation phase, maybe you even want to loosen your body a little bit by giving a little rotation momentary to the other side

You observe the effects of this rotation, this internal massage

But once the most evident sensations subside, you guide the attention to the throat area and connect, but out of the body

physical, with activation of Vishuddha chakra on the left side, accompanied by this feeling of expansion on the mental plane

You can also appreciate a greater activation on this side that we have activated

compared to the other side that we have not worked yet

Awakening faculties of subtle perception

We extend the legs again now to practice Ardha Matsyendrasana on the other side

You prepare your base, flex your left leg now

over the right leg

If you can keep the left ischium rooted, you can flex the right leg

With the inhalation you lengthen the right arm and with exhalation you pass the elbow right along the outer edge of the left leg

Broken abdomen, chest shoulder, supporting back, unless there's more flexibility and you can introduce your hand and take your hands behind your back

Once you have settled into the posture and you have felt this verticality of the spine and the rotation around this central axis, you can make sure that the breath flows comfortably and from there you guide the attention for initiate this subtle spiral movement from the base of the spine, upward, towards the altitude of the gorge

Letting the attention rest now on the right side of the throat

You allow for expansion, of perception

Transcending even the body

Again, I indicate that it would be beneficial to maintain the position a little bit longer if you can but for now let's exit the position

Let's settle in for the observation phase

Breathing, we observe the effects on the other side

Connecting with the activation above all of this emissive aspect of Vishuddha chakra

We put the palms of our hands together, placing the thumbs just below the nut, to help us, to unite the work of the two sides

Lie face up on the floor for the practice of Matsyasana

You place now your hands under your buttocks, feet in flexion

Inhale lifting the chest, bringing the elbows closer and guide the crown of the head back to the ground, staying in the posture for a while

You guide the attention to Swadhisthana chakra, at the pubic bone

Towards Anahata chakra, in the center of the chest

Towards Vishuddha chakra, at the level of the throat

You connect with undulating energy

What it's like

The waves, the waves of the sea

Feeling how the energy moves all over the trunk and head

Balancing the energy between these three centers

Slowly, you stick your head out, your arms, spread your legs a little bit apart and rest

You observe the integration harmonious integration of the work at the subtle level

The feeling of balance in the whole body and the mind

You can turn slowly to one side

Let's finish this practice with a breath balancing

Let's go to do the alternate breathing

And this breathing is very balancing because we are balancing the activity on both sides of the brain

So, let's take a position comfortable, with elongated back, vertical

There are many variants, I'm going to use this variant of Nasagra Mudra, which allows me to to open and close the nostrils

We try to keep the head centered

We inhale, exclusively through the left nostril, taking air, filling the abdomen, the chest, the clavicle

We close this side and exhale gently through the right nostril emptying clavicle, chest, abdomen

We inhale again through the right side

Abdomen, chest, clavicle

And we exhale on the left side and in this way we complete one round

We continue, we inhale long and deep on the left side

Exhaling, the right side

Inhaling, right side

Exhale, left side

Inhale, left side

And exhale, right side

We inhale, right side

Exhale, left side

Keep up your pace

Each one respecting his own internal rhythm

And for more advanced practitioners, you can introduce a little bit of Kumbhaka, retention, to increase the intensity and the pranic increase of the practice

You can go a few more rounds

It is important to make sure that you finish the round at the end of the round

with the exhalation through the left nostril

When you have finished, you keep your eyes closed and lower your hand

With all your attention in your nostrils you observe this breathing through both nostrils now

All your attention to feel the air coming in and out of the nostrils

You observe the friction of the air, the temperature of the incoming and outgoing air

The mind is totally relaxed and clear

You can keep on simply observing the breath that invites us to a state of greater introspection of Pratyahara, suitable for the practice of meditation

You can go on for a few more moments, observing the inhalation and exhalation

Even going so far as to observe the pauses between breaths

I advise to complement this practice with a meditation

or, if you prefer, with a deep relaxation or a yoga nidra session, but by now we're done with the session

So I wish you that this balance that we have experienced through this polar practice, may extend to the rest of your day

Thank you very much and Namaste

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