The

The Hi, I'm Gurdhya, and I want to introduce you to some amazing kundalini yoga that's pretty short and

effective to kind of get energy into the body, breath into the body, but also at the same time,

open up the hips and stretch the legs and give you this kind of nice physical opening as well.

The great thing about Kundalini Yoga is that you get worked and opened and exercised on many different levels.

So this is a great example of that.

Let's bring the palms together.

Rub the palms together, take a deep inhale and exhale. I'm going to use this

mantra, Ong, O-N-G, O-N-G, O-N-G, and if you don't know it, just hum along until you've picked it up.

Inhale to tune in oh no Grewdem Nama

Ongu Nama Namur, Grudev, Ngu

Inhale Inhale deep.

Hold the breath, press the palms together, sit up tall.

We're going to pull something called mullabunda.

It's the rectum, the sex organs, the navel, you're pulling up in,

squeezing like you're stopping the flow of urination.

And then exhale.

Inhale.

Ah, and goodename, juga'an-gadename, juga'an-gadehame, sat-gadehame, sidi-gurde-Gun-Gun-Gun-Namme, Jugaan-Gun-Name,

Sat-Gri-Gur-de-Name, Sidi-Gur-de-Vey-Name, N'amay, city, good a day, we'name.

Rang goodename, Jugaan Ganehame, Jugaan Ganehame, Satch Gadehame,

Nama, Sidi Gurdu-, ve'ename.

...