who of yoga practice and i'm going to save that for my special guest my guest teacher to tell you more about that in just a moment before we move on i'd like to acknowledge our amazing crew and tony and liz said thank you i love you cory brice thank you so much for making us look so beautiful out here we feel so comfortable beautiful sounds like everything makes us feel so so ready to take the day head on as us and actually even before introducing our special guests i'd like to and then as some of you already know we're going to transition into vedic cooking the other aspect of a good wellness practice yoga and it's just a science are you really that so we're going to go to the cooking channel in just a few i would have pronounced a very different i come from india and my pronunciation is all over the place but donna is and i'm going to have donna tell me tell all of us a little more about herself but i checked you out and you have an amazing website she's all over the  so but i knew i had been teaching in new york city since the mid eighty's and then i started this retreat where i am up in maine from mid may until mid october i started that in one nine hundred ninety seven and this is my little postcard here of schoolhouse and it is my great grandparents house that's why it's called schoolhouse it has a legacy of history of healing teddy roosevelt when he was a college student and what healed him was the fresh air and nature which as yogis we know is really really healing and so i'm there at the schoolhouse five months in the year and then i'm teaching in new york full time and one of the studios i teach at this morning one of my managers here it said i am one of the hardest working yoga instructors in new york city id each many places over the years and i love teaching yoga and now i teach many forms earlier today to do a little bit of kind of leaning and on that note i just want to mention before we start that this is my newest product but it's really a twenty year anniversary product that steve and his wife used for twenty years and he approached me and said it's been so transformational for us that my wife and i really would like it if you would let us help you produce a twenty year anniversary special so just as u s to me to be of videos that's what we had back then videos and it was the only kundalini video so could doing is definitely been the longest yoga that i've been teaching in new york city though now i teach many different forms and i study directly with you and you mention who changed my life and he was my answer is no no please so i'm originally yogi version or first of all yogi version was a sikh and the men sikhs in india as you're probably aware of wear a turban but when he had followers that were not indian the women were like we want to be acknowledges acknowledged for following you as well so i think they were in india the golden temple and they said we want to wear a turban too and as a person who has a turban them a lot i can tell you now the second reason is it's not religious even though the sikh religion they wear it yo taught us that the pressure that the that the turban puts on these points here these are points that help us in fighting habits that are not good for us addictions so there's actually a meditation for that it pushes on those pressure points it also contains the energy  works very much with the energy in a very strong way and then thirdly as i was saying to kate before we started he also suggested that when you wear a turban you're here has a lot to do with your personality and even as an attractive woman for example being attractive and when you're teaching you're not really there to yes it's nice to be attractive and say i look healthy and you know life makes me feel radiant because i practice yoga and there's a certain beauty to that but it's not about attracting people because you're trying to you know be attracted you're there to help them learn a technology that will elevate their spirit which i think is what your shows about right and so the turban actually has something to do with that yeah so we don't want the attraction to become and right actions well that's what we don't want the attraction to be a distraction and yeah that's really so these are all can illini practices but i want to say that steve had the bright idea of this is not just kundalini we have some power yoga on this we have some yoga nidra on this so we have a guided relaxation at the end which is very healing as we know from p t s d and all sorts of things well this one these these two the music got a lot of compliments on you guys can get this at some point and i'm just going to keep it here or lose it whenever you get a chance with my focus on these but we're going to keep going and that's also right yeah that's true yeah so what do you have planned for us and also today we have a short time to do this so let me also say that normally when we practice kundalini yoga there are thousands of what we call sets and that's very different things just sequenc pretty full set right so what i'd like to do is some of the basics of condoling yoga and i think even just doing the basics people at home that haven't practiced and illini or even if they have practice going to anyone know that within three to five minutes of doing some of this stuff you start to feel really different and it is so different than other forms of yoga and i want to say also if you'd love other forms of yoga and you do this and you like not get this i don't love it that's fine but a lot of people go wow i really like how this makes me feel and so takes you on another level it's very yeah like a soldier has yoga right it is considered the warrior and warrior workout and in that sense that really you know you read the bhagavad gita i'm sure life is a battlefield and had that analogy of us being spiritual warriors and big aspect of yoga is getting a strong nervous system so we did a lot of we do a lot of course strengthening and our seventy two thousand nerves emanate from there and therefore we get very strong in our we fight for the things we believe in our heart and that is what a spiritual warrior is right there a person who has courage to face the battles of life every single day and we don't have to necessarily get aggressive but you know ground definitely not exactly  looking at would do this i love that introduction it was oh you know this ok great so first of all i'm going to put my hair up it doesn't have to but when i'm teaching kundalini yoga sometimes for kind of moving around so if you're at home and you have long hair you might want to tie it up just like you do for and then we'll do that three times each on one breath and then we'll go into getting to maybe three times if you don't know these now and you do this enough you'll learn them and if you don't know it doesn't matter you're starting to be in the vibration of it i invite you to try to do the on one breath but if you need to you can inhale through the nose and chant oh no and that's just take a little sip of breath and that's how they did it when i first started really we just kind of always did that to get more breath and doesn't have to be big and then chant the second part  other thing about parentally me is that your eyes are closed and years ago there was some t v show i don't remember what it was you guys might remember the girl was a yoga instructor the husband was a da it was a comedy and she wanted her father in law to give her money to do it yoga video and he goes why would i give you money to do a yoga video if the people's eyes are closed right now so we are going to close our eyes but you can open your eyes and whenever you need to to see something so let's bring our palms together and let's bring our thumbs to the center of the chest i invite you to lift your spine up and for those of you at home if your knees are way up in the air in your back you might want to find a little pillow or something to sit on so that you get your back a little straighter and so your back is straight your spine a straight your chin is tucked in a little bit we're going to call that neck lock as opposed to the big chin lockjaw in daraa and you're going to let your closed eyes float up and focus right between your eyebrows so you may have heard of that third eye before the auction a center of intuitions we're going to focus our eyes there it's a beautiful and now in him deeply through your nose and then suspend the breath for a few moments that means that you do hold the breath inside but you try to stay relaxed with that breath retention don't think now up inside and most of us nose suspend the breath for a few moments if you feel the urge to let that breath go before i say please do you never want to hold to gasping for air and now exhale through the nose and one more your arms down and rest your wrists onto your knees with your palms and let your index fingers meet your thumb so this is our sitting resting pose you may know this pose from other forms of yoga and in english we call it easy pose a lot of the poses in  use the english and sometimes we use a little bit of girl mookie not sanskrit nerve really sanskrit so this is easy pose and if it's not easy for you that's ok we keep doing yoga until it does become easy and so the recently do yoga is so that we can sit and meditate like this easily and we do meditate a lot and continue yoga and we also use montra a lot we also use breath so right now just draw your awareness as you keep your eyes closed and up to your third eye draw your awareness to your breath and allow yourself to breathe in and in out in the nostrils and as you start to slowly your breath in and out through the nostrils nice even breath we add a mug shot but we're not going to say the mantra we're going to continue to breathe and we're going to inhale  closed to the third eye and you're going to inhale such exhale known as you do the poses so the first posture is a simple spinal warm up we're going to take our hands and move on to our knees going to start to draw a circle around  massage for the stomach so if you ever feel like you need to give your stomach a little nurturing do this once very nice it's a nice internal massage and then go in the other way we call it stomach or s and they also feeling for loosening that spine up so it becomes more open and flexible on all the forms of you know who we are working with the concept that there is a currently energy along our spine and people often ask what is that it's simply our life for energy while we're here on the planet alive we have this life force energy in us and yogis call it we believe that some of it is dormant at the base the spine and by moving in breathing we can wake it up and now come back to the center and in hal good as you exit going to slide your hands down holding on to your ankles and or your shins and i'm going to transpire as everybody else can stay where they are but i want the people at home to see what this looks like we're going to charge the spine forward as you inhale and if you're bending in the mean yards more and you're going to come back in exhale so it's not about how much you bed but it is about bending the spine and so what you don't want to do is this in my back is straight i'm just going forward and back actually it's good kate went sideways because she's been the right so you see her upper back moving forward on the inhale back on the exhale the whole spine is moving right so go ahead and begin that now in you know flexing forward exhale back to your eyes are closed it down so i'm just going to go a little faster now that no one is bobbing their head you want to avoid bobbing your ha as we move the breath like this including need to get that energy going to do this a little bit longer for all of us or spine getting a really good twist so in healing last at healing right now to breathe deeply so you don't get light headed and if you do get light headed you might just be detoxing and then you can slow down or take a break and then you're going to get back to center nobody and i just hold the breath then don't squeeze those muscles hold the posture if you have your fingertips on your shoulders press the elbows and shoulders back and keep your elbows lifted in line with your shoulders that'll open up your people say someone said to me just recently oakland do yoga to yoga or you read i thought that was kind of funny because we breathe in all forms of yoga but it's true that we emphasize the breath here a lot so right now we're going to talk about there's three basic breaths we've already done bellows breath your inhale and exhale are equal it's a rapid rhythmic breath the moon my hands away my belly would move and so as you can you know you want to feel your belly moving out and as you exhale you want to feel your belly moving in if this is the first time that you're learning this you're welcome to actually even lay on your back to do it i'm going to do it sitting up and everyone here is going to do it sitting up but if you want to lay down you can going to take your hands are going to clasp her fingers and are going to place them right around where your belly button is right so that you can feel your belly so di fill your body with that breath and next you know bring it in this is the same thing that shouldn't happen with burn the fire but sometimes when people keep doing and sometimes doing your long deep breath sometimes when people do this we resort to what our habit is that's what we often do in life we resort to our habits so as we speed the breath up in a moment you may resort to just breathing because that's probably where your custom to but if you do it quickly it will be hyperventilation we don't want that so that happens one more thing you can try this next breath with your tongue out so going to demo it both ways right now with my hands on my belly tongue out how easier way to do around the fire and hear it well i'm going to do it now with my nose and equally inhale exhale you should theoretically not be able to tell by myself by the sound what is in here what is exhale but you should see my hands going in on the exhale so here and then you're in yeah and you exhale but i'm going to have them on to another round and i'm just going to watch and you don't have to go at any particular speed i just did it one of my fastest speeds so you could go maybe a little faster i'm sorry slower right but you want to feel that you're the definition is rapid rhythmic equal inhale exhale sniffing breath through the nose or panting like a done so let's try you guys one more time then we'll add the eagle eradicator so just go ahead and bring your hands here and these guys probably don't need to do that and benue also is a yoga instructor she probably doesn't need it but it's a good way to learn so here we go to hear the breath of fire like your jive breath it's a good one to hear because in it's a very powerful breath should not feel force but it is very powerful it's fire right it's burning away the toxins beautiful now in ha we're going to come into a little squat with your heels together and your knees out to the side so we look like little frogs and we're recording this right before i'm leaving for maine to go to the school house i can't wait to see the little frog and all of the nature of their second have the fingertips on the floor and this one is actually quite physical folks if you have any issues please take it very slowly concentrate more on those muscles that strengthen the knees you can also do this on your back if you've really got bad knees doing the exact same thing as us leg straight on the inhale and bent on the ok so straight legs on the inhaling of the telephone goes out and he'll stay off the floor if you can and then you exhale and you come back down you might need to modify this so here we go i'm going to devote a vacation now when i come up my feet are going to touch them my hands are going to long if you're quite tight you know to do that that's ok and then you're going to come back down now and condoling me again you do it at your own pace we have some people here that are practitioners we may see very paces we're going to do it our own now we're going to inhale know raise your tailbone exhale fold forward come sitting cross legged this is a great grand finale bend your fingers press your fingertips into the realms of your hands we're going to open your heart going to end with this pull your thumb spec you're going to pull in energy this is big in open your heart boost your immune system keep going until buddy left to talk n l soon house and the credits are right there on the screen thank you donna on behalf of steven kate and my amazing crew liz that antonio and corey we'd like to thank donna davidge done