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Season 6 - Episode 11

Intimately Connected

35 min - Practice
21 likes

Description

Letting the mantra of OM Shreem Shree-aee Namaha extend our exhale and encourage an even deeper breath initiated movement, we move through a deeply nourishing movement practice.
What You'll Need: No props needed

Transcript

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Hi, thanks for being here. This practice is a yoga of intimacy practice and like all the practices I'm sharing, breath initiates, so the breath moves first before the body moves. And with this one we'll add a mantra, which is a mantra that I, to me, but resonates is it's a recognition of life as a nurturing force, the nurturing force of reality that sustains us, and we forget about it sometimes, so it's a call back to remember that, and the mantra goes like this, Om Shreem Shri Hait Namah, if you want to try that. So breath, Om Shreem Shri Hait Namah, Om Shreem Shri Hait Namah. And I'll weave the mantra through, intermittently throughout the practice, but at times I'll be chanting the mantra internally, so without making an external noise, and you can play around with it a little bit.

Yeah, so let's get started. Find a long spine, at the base of your body, whether you're on your knees or in cross legs, at the base of your body, settle and sink down into the floor. Use your breath to rise up through your spine, through your body. Hold that expansion and exhale, and engage in the back of your, so the ujjayi mechanism, so like a, but with your mouth closed. Same on the inhale as on the exhale.

And if the breath is this long, the movement is this long, so the breath completely envelops the movement. The first movement is arms up, arms down. And I add the mantra, Om Shreem Shri Hait Namah. Head for the inhale, follow it when it moves, pause, Om Shreem Shri Hait Namah. Om Shreem Shri Hait Namah.

Two more. Om Shreem Shri Hait Namah. Om Shreem Shri Hait Namah. Next one, make the sound internally. And come on to hands and knees.

Follow the spine, find your breath. And we'll do cat-cow, so inhaling, belly-dine, sit bones up, chest up. And mantra as you go to cat, Om Shreem Shri Hait Namah. Whole-breath in, Om Shreem Shri Hait Namah. Three more times, do the mantra internally.

Hold neutral spine, pause at the top of the breath. And on the exhale, bend the elbows and sit back, chakra, vakasana. Inhale, tabletop, neutral spine, Om Shreem Shri Hait Namah. Inhale, brings you back up, Om Shreem Shri Hait Namah. Inhale, brings you back up, mantra internally.

Inhale, tabletop, exhale to dog pose. Inhale, tabletop, child's pose with the mantra, Om Shreem Shri Hait Namah. You know it's time to move because the breath is already moving. From our dog with the mantra, Om Shreem Shri Hait Namah. Inhale to tabletop, exhale, child's pose, Om Shreem Shri Hait Namah, tabletop.

Child's pose, Om Shreem Shri Hait Namah. Tabletop on the inhale, child's pose, internal mantra. Rise onto your knees again with the inhale and exhale, child's pose again, internal mantra. Tabletop on the inhale, exhale, child's pose. Keep going with this little movement and the rhythm of your own breath.

Plant the mantra internally. Inhale to tabletop, this time Dharma dog with the mantra internally. Tabletop, Om Shreem Shreem Shreem Hait Namah. Tabletop inhale, mantra Dharma dog, Om Shreem Shreem Hait Namah. Tabletop on the inhale and child's pose, mantra, Om Shreem Shreem Hait Namah.

Lie down for three cycles of breath, plant the mantra internally. Rise up on your knees as you inhale. And suggest with the mantra, Om Shreem Shreem Hait Namah. Arms wide, Om Shreem Shreem Hait Namah. Three more times with your breath and internal mantra.

So back on your heels, take a breath. Arms up, arms down with the mantra, Om Shreem Shreem Hait Namah. Om Shreem Shreem Hait Namah. Put your hands on the floor, inhale tabletop, Dharma dog, Om Shreem Shreem Hait Namah. Stay here in dog pose, stay with your breath.

Walk your feet forward towards the front of the mat. Inhale to halfway lift, Om Shreem Shreem Hait Namah. Ride and inhale all the way up, power through your legs, arms wide, look up, mantra at the hands of Namaste, Om Shreem Shreem Shreem Hait Namah, again, Om Shreem Shreem Hait Namah. Arms up again, Om Shreem Shreem Shreem Hait Namah. Arms wide, inhale and fold, Om Shreem Shreem Hait Namah.

Wide lift, fold, Om Shreem Shreem Shreem Hait Namah, all the way up, Om Shreem Shreem Hait Namah, arms wide and fold. Halfway lift, inhale, internal mantra on the way down. Power through the legs, all the way up, internal mantra to Namaste, again, arms wide. And fold, Om Shreem Shreem Hait Namah, halfway lift, Om Shreem Shreem Hait Namah, all the way, Om Shreem Shreem Shreem Hait Namah. One more time through the same sequence, Om Shreem Shreem Hait Namah, halfway.

Om Shreem Shreem Shreem Shreem Hait Namah, Om Shreem Shreem Shreem Hait Namah. Save your breath in Tadasana. Give attention to any sensations you feel in your body, the quality of your mind, the quality of your breath. Step one foot back, soft bend in the front leg, relax your arms by your sides. And arms up, inhale, fold to the floor, Om Shreem Shreem Hait Namah, soft neck.

Right for the inhale, Om Shreem Shreem Hait Namah. Exhale Mantra, again. Step forward to Tadasana, Om Shreem Shreem Shreem Hait Namah. Save your breath, Om Shreem Shreem Shreem Hait Namah. Rest your hands by your sides, step the other foot back.

Little bend in the front knee, stable. The inhale, take your arms up. And fold, Om Shreem Shreem Hait Namah. Om Shreem Shreem Hait Namah. Om Shreem Shreem Hait Namah.

And step forward to Tadasana, Om Shreem Shreem Shreem Shreem Shreem Shreem Shreem Shreem Step forward to Tadasana, Om Shreem Shreem Shreem Hait Namah. Stay with your breath and the sensations in your body. What is it like for you to practice Asana with Mantra? Take a wide stance. Toes can be turned out a little bit, not so wide that you lose stability.

Take your arms up and open. Little breath in here, Om Shreem Shreem Shreem Hait Namah. Om Shreem Shreem Hait Namah. Breath in again, exhale right hand to left foot. Om Shreem Shreem Hait Namah.

Pause at the bottom, wait for the inhale. Om Shreem Shreem Shreem Hait Namah. Om Shreem Shreem Shreem Hait Namah. To keep going with that movement, the rhythm of your own breath and the internal mantra. Okay, one more round of both sides.

Step your feet back to hip distance apart, arms wide, full breath in, bring your hands in Namaste, Om Shreem Shreem Hait Namah. Arms overhead and dine, Om Shreem Shreem Hait Namah. Just here for a moment and come down onto your back. Bend your breath, chant the mantra internally. Pause at the bottom and inhale, legs and arms up.

Exhale, squeeze your knees in towards your chest, Om Shreem Shreem Hait Namah. Inhale up, feet up, hands overhead, Om Shreem Shreem Hait Namah. Feet on the floor, lift your hips up, arms overhead. Squeeze everything in and again, feet on the floor, hips up, arms overhead, inhale. Legs up, arms up, Om Shreem Shreem Hait Namah.

Keep going with that movement, internal mantra. Inhale arms up, legs up. Internal mantra. Feet on the floor, hips up, arms overhead. Keep lifted up and exhale here with the mantra.

Full breath in, Om Shreem Shreem Hait Namah. Another breath in, internal mantra, hips down, squeeze everything in. Push your feet flat on the floor, rest here for a moment. Lift your hips and scoot them to one side, bring your knees in towards your chest and roll your knees over to one side. Find a position for your opposite arm that's comfortable.

Stay here for five breaths, two with the external mantra, three with internal. Om Shreem Shreem Hait Namah, Om Shreem Shreem Hait Namah. Come back to neutral, scoot your hips the other way. Knees in and roll over, full breath in, Om Shreem Shreem Hait Namah, Om Shreem Shreem Hait Namah, three times internally. And come back to neutral, place your hands on top of your knees with straight arms so your feet hang, full breath in here.

Squeeze to the chest, Om Shreem Shreem Hait Namah, Om Shreem Shreem Hait Namah, Om Shreem Shreem Hait Namah. Twice more with internal mantra. Release your legs down, relax your hands at the side of your body, palms face up. Let your feet roll out to the side and give your body over to the floor. Come back to neutral, and let your feet hold recognizably.

One more time. If you would like to lay longer, please do otherwise, start to make little movements in your fingers and toes, deepen your breath. Take a long full stretch for your breath, one knee in at a time, and roll over onto one side. Use your arms to bring yourself up to sitting. Bring your knees or cross-legged, whatever is comfortable for you.

Bring one hand onto your chest, one hand onto your belly. Drop your chin down towards your chest and inhale up your chest. Inhale belly towards the spine, inhale upper chest, belly towards the spine. Keep going with that. Bring your hands in Namaste and chant the mantra out loud three times.

Home, Shreem, Shri, Hai, Namaha, Home, Shreem, Shri, Hai, Namaha. Rest your hands and your lap. Be here with your breath for a moment. If you feel drawn to that quiet space and would like to stay there, please do otherwise. Thank you very much for practicing with me, Namaste.

Comments

Jenny S
1 person likes this.
That was lovely Emma. My first time chanting all the way through an asana practice. May all beings enjoy prosperity 🙏🏻
Emma Warmington
Thanks, Jenny :)
I love the effects of mantra during practice, I find the vibration soothing and my exhale longer. So glad you are enjoying!
Merryl S
Thank you this was very calming and nurturing :) Just a quick clarification, at the end with hands on chest and belly, do you mean for the breath to still fill up the belly then extend the chest on the inhale...in other words, we are feeling the inhalation in both hands..belly first then chest. Thank you :)
Emma Warmington
Hey Merryl , You are most welcome! Thank you for the question.
In the breathing practice at the end with Jalandhara Bandha (chin dropped to chest, chest lifting up) I'm focusing my breath into my upper chest first. My belly does move but not so much as if I was focusing on belly breathing or full 3 part breath (if that makes sense) and I draw my belly in on the exhale.
It's more that the inhale lifts my chest up, aligning my spine, and my belly drawing in towards my spine on the out breath gives me a very full exhale (ready to take in a lovely full inhale), strengthens my abdominals to support me and creates Uddiyana Bandha quite passively if I pause at the bottom. See how you go with it and please keep sending questions as they come up.
Merryl S
1 person likes this.
That describes it perfectly thank you Emma😊
Sasha K
1 person likes this.
Emma this practice was delicious, can you tell us more about this specific mantra please?
Shannon Crow
1 person likes this.
What a beautiful way to wake up and begin to move. Thank you so much Emma Warmington. I love mantra and this was so great to extend my exhale, but also to keep my mind in the present moment.
Helen K
1 person likes this.
Another lovely practice Emma Warmington.
Michelle F
2 people like this.
hi Emma, thanks so much, I really enjoyed exhaling with the mantra - so unexpectedly soothing. I too would appreciate more info about the mantra. i did google it but id prefer your take and wouldnt it be useful to write the mantra ? or do you think its best to repeat an approximation of what you hear till you "get it"?
have a beautiful day !
loveandpeacexxxx
michelle
Emma Warmington
Michelle , Sasha, Helen I'm so glad you enjoyed the practice and thank you for commenting! I apparently fell into a hole and completely forgot to respond.

The Mantra Om Shreem Sri Yai Namaha I understand to be a chant to Lakshmi. Shreem is her seed sound, in other words the sound absolutely IS Lakshmi. Krishnamacharya was a follower of Vishnu (a Vaishnava) and Lakshmi is Vishu's consort which was why he KMC used the mantra.

It is not a call for gathering wealth or calling in abundance which are somewhat frowned upon practices in India, rather it is a call of praise, a bow ,and acknowledgement for everything we already have.

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