Calming Your Mind – Yoga for Mental Health – Day 5 with Mariya Gancheva

Calming Your Mind –  Yoga for Mental Health – Day 5 with Mariya Gancheva



(light music)
– Sat Nam Yogi, welcome
back to day five,
and today we’re gonna do a
meditation to calm the mind.
So when we rush, when
we come out of work,
when we’re heading to work,
when we feel all over the place,
this is a good one
to consolidate,
and really come into
a peaceful state.
So let’s rub the hands together,
and stimulate some
energy at the fingertips.
And bring them into sternum.
Take a deep breath in.
And exhale.
And inhale to begin.
♪ Ong Namo Guru Dev Namo ♪
♪ Ong Namo Guru Dev Namo ♪
♪ Ong Namo Guru Dev Namo ♪
Inhale, raise the hands
above the forehead.
Make an offering
for this practice.
Stay calm and peaceful
through the rest of it.
All right, so let’s
warm up the spine.
Inhaling forward, exhale back.
Really feeling how we’re
opening the lower back.
And really feel the movement
coming from the hip
bones, opening up.
The head remains leveled,
and we breathe in and
out through the nose.
(light upbeat music)
Inhale, hold the breath in.
And exhale.
And now holding onto the knees,
we’re gonna start rotating
into Sufi’s grind,
starting anticlockwise.
Breathing in forward,
and exhale back.
And feel how you
grind the ribcage.
All the vertebraes, and
all the internal organs.
(light upbeat music)
And reverse.
(light upbeat music)
And come to center.
Exhale.
And now bring the hands
onto the shoulders,
fingers at front, and
the thumbs in the back.
Inhale left, exhale right.
(light upbeat music)
And inhale to center.
And exhale.
And now start rotating
the shoulders.
Opening up, and letting
go of any tension
that we may store in this area.
(light upbeat music)
And forward now.
Beautiful.
And now we’re gonna
start rotating the head.
Be gentle here.
Ear to shoulder, chin to chest,
ear to shoulder, and back.
Just gently opening
up this area.
(light upbeat music)
And reverse.
(light upbeat music)
Very nice.
Bring the hands in paw pose,
so almost like tiger paws.
And from here we’re gonna…
Exhale with the mouth open.
(breathing)
Crisscross at the
top of the head,
and just keep changing.
(breathing)
And inhale, stretch.
Exhale.
All right, we’re gonna
begin our meditation,
and it will be for guys one
way, for ladies another way.
So, for the gentlemen,
the ring finger
and the thumb are
gonna hold together,
and you’re gonna bring the
elbow close to the ribcage.
So this move resets like
this, close to the ear,
and then the left
hand is gonna rest
between the legs, with the
pinky touching the thumb.
So just resting nicely
in yogi position.
For ladies, exactly
the opposite.
So, left hand up, the ring
finger and the thumb touching,
and then the pinky and the
thumb holding at your lap.
And here we’re gonna
close the eyes 1/10,
and the eyes are
gonna be focused
at the tip of the nose.
And we’re gonna begin
breathing here long and deep.
Gently filling up the tummy,
the diaphragm, the ribcage,
all the way up to
the chest and neck.
And exhaling slowly
from the top,
all the way to the belly.
Maintaining the gaze
at the tip of the nose.
Keep breathing long and deep.
And focus inside.
Mind is relaxed.
Body’s relaxed.
And all the awareness
is towards the breath.
(light chimes and splashing)
Keep breathing.
And if you need to
relax at any point,
relax the hands,
rest, and resume
when you are ready
to begin again.
(light chimes and splashing)
And now inhale, and raise
the hands up and shake.
Shake the fingers, shake
the wrists, shake all of it.
One more time in,
and inhale and shake.
And exhale.
And let’s rub the hands
together in, to tune out.
Place them at the chest.
Inhale.
And exhale.
And inhale to begin.
♪ Sat ♪
♪ Nam ♪
♪ Sat ♪
♪ Nam ♪
♪ Sat ♪
♪ Nam ♪
Sat Nam, I hope
you feel relaxed.
Hope you have a very
gentle and beautiful day.
And I’ll see you tomorrow.
Sat Nam.
(light music)


Calming Your Mind -  Yoga for Mental Health - Day 5 with Mariya Gancheva


All credits go to Kundalini Lounge with Mariya