Hello friends, following pranayama is called kaki mudra pranayama. k means CRO, and Buddha means a gesture pranayama Of course, the breathing technique. Now, how are we going to do this is we break the mouth into a kind of big over crowd where we have a very small entrance to the lips like this. So that we have to really suck the air in with a little bit more force and we breathe out also with a little bit more of resistance from the lips so that we feel we have to build up a bit of pressure in the lungs. Now what this does with the breeding, it strengthens our breeding system. Of course we have To use more force, and with the breathing out, it strengthens the lungs, it opens up the lungs a little bit more.

And also, it is helps you kind of cool down the body it helps to cool down and relax the mind when we breathe so slow and with full presence. Now, I don't know if you've ever seen a crow drinking or birds in general, they put the beak in the water and then they bring the beak up and they let the water flow into the body right now this is what we're going to do as well as breathing in oxygen, breathing in life, breathing prana into the body that we suck the air in, breathing in, opening up completely the chest and the throat and then holding the breath in for some time feeling the expansion in the body and we will become better and better. In breath holding during this course that we're doing right, because this is a very important part in pranayama, to be able to hold the breath still, when we hold the breath Still, the mind becomes more stable, we feel a kind of more spaciousness within the mind and the body.

First, we're going to do the khaki mudra pranayama is very gentle, very slow, which is breathing in and out slowly through these tight entrance of the lip. During the practice, you can either keep your eyes open, kind of having a gaze towards the nose, not really looking at anything but just looking into spaciousness, or you can keep the eyes closed. Both has its own benefits. The most important thing is it You bring full attention to what you were doing. So to integrate both the mind paid the full awareness, the conscience in the body and the breath all together. Come into a comfortable seated position the spine nice and straight, you can place your hands on the knees into a more die if you want.

And then narrowing the lips as if you're making a big focus your mouth kind of sucking the air through this small entrance to the lips. So breathing in. Slowly breathing out keeping the motor giving the gesture with the lips and slowly breathing in through that you have to use a little bit of force with the breathing muscles. And then I'll keep breathing like this for about five more times. Feeling how to suck the air through the lips. How would expand the body and how it flows out a little bit of force breathing out.

Breathing, full attention. feeding this openness. It's really seeing that you're creating with the Brit keeping the lips really tight to cater the rest of the body kind of loose. last breath in and out, opening, release. Relax your breathing in, relax the muscles, the lips, relax the face muscles. Calm down.

If you feel you can do this without any effort, right, and if you feel you have no problems with with breathing slow, then we're going to go a little step further. We're going to do a full breath retention at the end of five breaths, but the last one is different. inhalation. So first we breathe just slowly like but then less one to bring the head a bit down and we suck the air in Sofia in Sofia is very strong. This time we suck it a bit more force, and we bring the head up, bring the head down when the lungs are full, and we can suck a little bit more air. Then we hold the breath, you can bring the head a bit down, you keep the lips in this mudra holding the breath.

And then when you feel you want to breathe again, you slowly breathe out through this very narrow passage through the lips. And then slowly bring the head up, take a breath in. And then again, take five or four breaths, and the fool breath in again, holding his chin down. Now for some of us, especially if it's the first time you're doing these strong breathing practices, you don't want to hold the breath in with the full lung capacity, right because maybe then you get a little bit These units that's normal. That's right, but they read, not so deep read a little bit out maybe you hold the chin down, holding the breath through your own capacity. Okay?

Let's give this a try to full attention to how you're sitting, your breathing for free, calm Brett's and bringing the lips into this cocky mudra scroll before. The five breaths like this feeling as your body is inflating, opening, releasing very slow. Rates don't have to breed so deep Breathing, full attention. Even this openness is really seeing that you're creating with the breath. Keeping the lips really tight together. Let's do one more last breath like this.

After less exhalation, printhead a bit down, you start to suck the air in with more force, sucking the air in with more force, slowly bring the head up, head up, head up until the lungs are completely full and extended. Bring the head down again and you suck a little bit more Keep the lips in this mudra hold the breath for as long as you feel comfortable. And in the beginning, this could be just five seconds, maybe 20 seconds, and then later up to maybe a minute or so. Anytime you feel you want to breathe again, you slowly exhale through these tight lips keeping is smoother with the lips slowly breathing out, breathing out, emptying, releasing, and slowly again, bringing the head up. Inhaling through these tight lips. Again, we're going to take five, very calm, slow breaths.

This time we breathe even more slow, right because everything in the body is slowed down. Now we can feel it. To reading more calm, more attention eating how you have to use your reading muscles to suck the air in. Breathe out and freeze a bit more pressure on the lungs opening up all the lung sex, cleaning out, strengthening. Breathing, full attention. feeding this openness.

It's releasing that you're creating with the breath. Keeping the lips really tie together. The rest of the body kind of loose then Your nest egg silage inherited down with more force. I think the lips a bit more secondary. It's slowly up very strong breeding. Breeding insurance further, holding the ripping the head further down to keep the spine straight down but the spine is straight.

The muscles in the body relax. There's no need to breathe the mind open whenever you want to breathe again. Enjoy some nice Brits. Relax your breathing in, relax the muscles, the lips relaxed face muscles. Calm down. Take some time to you call Britt.

If you do very light, subtle effects happening in the body, it's not really lightning and fire, which is very subtle. Few may be some sensations to the button. For some of us, also in the mindset to work a bit more. It's alright you just give everything some space. It's all good to just let everything happen for some time just sitting, reading and watching everything and it's all good, calming everything Feel free to sit a little bit longer lay down. Otherwise you can rub your hands together.

Nice and warm. placing them over eyes and giving the phase A little massage. The head fainted going over the body, chest. Next. hands in front of the chest not much. Thank you