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Tutorial kundalini tantra Yoga by Master Ketut Arsana
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BeritaTranskrip
00:00:00Namaste Om Swastiastu
00:00:20So I am Sridhya Sakti Ketut Asana
00:00:28Today I am introducing you to come and I want to share my knowledge to the world
00:00:39To Kundalini Tantra Yoga
00:00:46So I will let you join us
00:00:53How to raise the energy
00:00:59Oneness with yourself
00:01:03To learn more about Tantra
00:01:07Because the goal of Tantra
00:01:11A lot of people confuse with the Tantra
00:01:15So the goal of Tantra is Moksha
00:01:19The technique, Sadhana, Bharata
00:01:23There is a lot to learn in Tantra
00:01:26The goal of Tantra is Oneness
00:01:29Moksha
00:01:31So that in Sanskrit is Moksha
00:01:33That means Oneness
00:01:35Moksha not just there in the spirit
00:01:39But in your life
00:01:41That means your Oneness with yourself
00:01:45That is the Tantra
00:01:47So when you Oneness with yourself
00:01:50That means you really understand about yourself
00:01:54That is the goal of the Tantra
00:01:57In your life
00:01:59So when you Oneness with yourself
00:02:01So when you Oneness with yourself
00:02:02You really trust yourself
00:02:04You know what to do
00:02:05In your life
00:02:06You find the mission in your life
00:02:08And then you be happy
00:02:10So you really understand me
00:02:14About life
00:02:16That is the Tantra
00:02:18At least you understand about life
00:02:20Otherwise like you piece of rubbish in the wall
00:02:27It is nothing
00:02:32So this knowledge I want to share to the people
00:02:35This is Tantra knowledge
00:02:39In Kali Yuga
00:02:41So
00:02:43I am not focused on the pose
00:02:45I don't care about the pose
00:02:49Because I am a healer
00:02:50To understand about the body
00:02:52So the focus
00:02:54We focus on the spine
00:02:56Focus on the emotional
00:03:00To release emotional
00:03:02Because all the problems
00:03:04More than 80% problems
00:03:05Start from emotional
00:03:07So this we need to break it
00:03:10We need to open
00:03:11We need to release it
00:03:13So when the emotional
00:03:16Release
00:03:18And slowly
00:03:20You feel your body
00:03:21You feel yourself
00:03:22And then slowly
00:03:23You feel your soul
00:03:24In yourself
00:03:25And then understanding
00:03:27Coming from your heart
00:03:29Because in deep heart
00:03:31There is a deep knowledge there
00:03:33Like in the ocean
00:03:34The ocean is spring water in the ocean
00:03:37Not in the mountain
00:03:39In our body
00:03:40The mountain is the head
00:03:42It is the prime day
00:03:43Then we think
00:03:45Think
00:03:46The knowledge comes from the mind
00:03:48Let's see the mountain
00:03:50You see the spring water
00:03:52Come from the mountain
00:03:53And then you can bring it
00:03:54From the spring water
00:03:56But you never know
00:03:57The spring water
00:03:58The reality spring water
00:03:59In the ocean
00:04:00Spring water come up
00:04:02To collide
00:04:03And then bring it to the mountain
00:04:04And then spring water
00:04:06In the mountain
00:04:07And then you can bring it
00:04:08From there
00:04:09After connect with the head
00:04:12From the heart
00:04:14Get a new inspiration
00:04:15Come in
00:04:16Come in
00:04:17And then you get stressed
00:04:19You just stuck your mind
00:04:20And then open your heart
00:04:22And then oh yeah
00:04:23Oh yeah
00:04:24Understand
00:04:25Because open your heart
00:04:26Your heart
00:04:27Is God's salvation knowledge
00:04:29With new inspiration
00:04:30From the mind
00:04:31That how you can release your stress
00:04:34This is the most important
00:04:36To release the stress
00:04:38That's the tantra too
00:04:40That's the base of tantra
00:04:42Just release your stress
00:04:43Don't think about
00:04:44Moksha
00:04:46In death
00:04:47After you die
00:04:48No
00:04:49Moksha in your life
00:04:50That mean you
00:04:51Find yourself
00:04:52Understand yourself
00:04:53You understand
00:04:54Normal people can be stressed
00:04:56But
00:04:58If you are in tantra
00:05:00Understand the tantra
00:05:01Understand about yourself
00:05:03And then you have
00:05:04A new inspiration
00:05:05In your life
00:05:06And life is already moving
00:05:07Never stop
00:05:08You cannot change yesterday
00:05:10But you can change tomorrow
00:05:11So that you need the tantra
00:05:14Tantra knowledge
00:05:16So
00:05:17Make you understand
00:05:18What you need to do
00:05:19For the future
00:05:20To change your life
00:05:21More better
00:05:22More happy
00:05:23I hope that's the base of tantra
00:05:26Thank you
00:05:27Namaste
00:05:28Pintu yang telah hidup
00:05:30Asana yang telah hidup
00:05:31Asana yang telah hidup
00:05:33Asana yang telah hidup
00:05:35Aum
00:05:40Aum
00:05:42Namaste
00:05:46Aum
00:05:47Namaste
00:05:49Aum
00:05:50Namaste
00:05:51Aum
00:05:52Namaste
00:05:53Aum
00:05:56Om Namaskaraya
00:06:05Om Sri Maha Guru
00:06:13Namoyana
00:06:17Om Sri Maha Guru
00:06:27Namoyana
00:06:47Ok Asana
00:06:54Om Prasadastiti Sarira
00:07:05Sewa Suci Nirmalaya
00:07:12Namaswa
00:07:15Pranayama
00:07:19Om Han Nama
00:07:25Om Nama
00:07:30Om Manama
00:07:36Karasudana
00:07:43Om Sudha Mam Swaa
00:07:49Om Hati Sudha Mam Swaa
00:07:53Om Hati Sudha Mam Swaa
00:08:03Om Hati Sudha
00:08:09Om Hati Sudha
00:08:13Om Nama
00:08:23Om Nama
00:08:25Om Nama
00:08:28Om Naman
00:08:29Om Nama
00:08:30Terima kasih telah menonton
00:09:00Terima kasih telah menonton
00:09:30Terima kasih telah menonton
00:09:59Terima kasih telah menonton
00:10:29Terima kasih telah menonton
00:10:59Terima kasih telah menonton
00:11:29Terima kasih telah menonton
00:11:59Terima kasih telah menonton
00:12:29Terima kasih telah menonton
00:12:59With the mantra
00:13:31Terima kasih telah menonton
00:14:01Put your foot down
00:14:20One post
00:14:22One post
00:14:24One post
00:14:26One post
00:14:28One post
00:14:30One post
00:14:32One post
00:14:34One post
00:14:36One post
00:14:38One post
00:14:40One post
00:14:42One post
00:14:44One post
00:14:46One post
00:14:48One post
00:14:50One post
00:14:52One post
00:15:02One post
00:15:04One post
00:15:06One post
00:15:16Right leg.
00:15:46Satsang with Mooji.
00:16:16Selamat menikmati.
00:16:46Selamat menikmati.
00:17:16Selamat menikmati.
00:17:46Selamat menikmati.
00:18:16Selamat menikmati.
00:18:46Selamat menikmati.
00:19:16Selamat menikmati.
00:19:18Selamat menikmati.
00:19:48Selamat menikmati.
00:20:20Selamat menikmati.
00:20:22Selamat menikmati.
00:20:26Selamat menikmati.
00:20:28Selamat menikmati.
00:20:30Selamat menikmati.
00:20:32Selamat menikmati.
00:20:34Selamat menikmati.
00:22:36Selamat menikmati.
00:22:38Okay, so...
00:22:42That's the first step.
00:22:48Selamat menikmati.
00:22:50Selamat menikmati.
00:22:52Selamat menikmati.
00:22:54Selamat menikmati.
00:22:56Selamat menikmati.
00:22:58Selamat menikmati.
00:23:00Selamat menikmati.
00:23:02Selamat menikmati.
00:23:04Selamat menikmati.
00:23:06Selamat menikmati.
00:23:08Selamat menikmati.
00:23:10Selamat menikmati.
00:23:12Selamat menikmati.
00:23:14Selamat menikmati.
00:23:16Selamat menikmati.
00:23:18Selamat menikmati.
00:23:20Selamat menikmati.
00:23:22Selamat menikmati.
00:23:24Selamat menikmati.
00:23:26Selamat menikmati.
00:23:28Selamat menikmati.
00:23:30Becoming complete knowledge to following the Tantra.
00:23:37So other pose we can choose it.
00:23:44It's like simple, like a beginner.
00:23:47People just need a sun salutation.
00:23:51If you just repeat, continue, continue, continue.
00:23:55Your energy balance, flow.
00:23:57You don't need to focus, you don't need to be stressed.
00:24:00Because you listen to the mantra.
00:24:01Because the energy, the sound of the energy creates the energy.
00:24:05Because the sound can crystallize the energy.
00:24:08Inside and outside.
00:24:10So this is most important.
00:24:12Don't worry about the pose.
00:24:15Everyone is different.
00:24:16Everyone can be steep.
00:24:18Somebody can be flexible.
00:24:20Everyone is different.
00:24:21Don't worry about the people.
00:24:22Just think about yourself.
00:24:23Bring energy to yourself.
00:24:25Just enjoy to move.
00:24:27Through this mantra, through Gayatri, everything opens.
00:24:31Because that is Savitri Puja.
00:24:34That means sunrise opens your heart.
00:24:38So that's the most important.
00:24:40And then start slowly understanding.
00:24:42How is the Tantra walking?
00:24:45How is the energy?
00:24:47You never ask.
00:24:48Chakra open.
00:24:49Kundalini open.
00:24:50Same time.
00:24:52So the pose you can choose.
00:24:55The way I am creating Kundalini Tantra Yoga.
00:24:58We are not focused on Kundalini.
00:25:00But focus on the movement.
00:25:04Focus on your heart.
00:25:05Because Yoga is here.
00:25:07So when we do Sun Saludation.
00:25:10Breathing.
00:25:11Same time.
00:25:12Movement.
00:25:13And the mantra.
00:25:14The pose.
00:25:16You will get together.
00:25:18Everything.
00:25:19All in one.
00:25:20And then slowly.
00:25:22Sun rise open in your heart.
00:25:25Your heart open.
00:25:26The chakra open.
00:25:28And then slowly.
00:25:31When you just surrender yourself.
00:25:33In yoga.
00:25:35And then Kundalini open.
00:25:38More you need to.
00:25:40You just follow whoever guru you are.
00:25:43You find it.
00:25:44Just the blessing from guru is important.
00:25:47Because guru can bring bless.
00:25:49Two different type of guru.
00:25:51You can.
00:25:52One guru can keep your knowledge.
00:25:54From reading to follow.
00:25:56Put in your mind.
00:25:57Instruction.
00:25:58And then another guru.
00:25:59You can get both.
00:26:00There is more the secret guru.
00:26:01You can get blessing.
00:26:02Through your heart.
00:26:03Opening.
00:26:04Bless.
00:26:05Because through bless of guru.
00:26:06You need the guru first.
00:26:07Yourself.
00:26:08And then Sadguru.
00:26:09Outside.
00:26:10Who has been experienced.
00:26:11Who gets blessing.
00:26:12And then God.
00:26:13So yourself.
00:26:14Sadguru.
00:26:15And God.
00:26:16So.
00:26:17Yourself.
00:26:18And God.
00:26:19So.
00:26:20Yourself.
00:26:21Sadguru.
00:26:22And God.
00:26:23So.
00:26:24Yourself.
00:26:25Sadguru.
00:26:26And God.
00:26:27It's a true blessing.
00:26:28That's how we start with sunrise.
00:26:30Sun salutation.
00:26:31To open here.
00:26:33Get blessing from your heart first.
00:26:35And then after that.
00:26:38When I open.
00:26:39The knowledge come in.
00:26:40And then the caution come in.
00:26:41To your hand.
00:26:42To your head.
00:26:43To your mind.
00:26:44And then you need Sadguru.
00:26:45To consultation.
00:26:46To get blessing.
00:26:48Why you need three gurus.
00:26:51To why tantra.
00:26:53People call it very dangerous.
00:26:55Without guru.
00:26:56Because when Kundalini starts open.
00:26:59Who you will ask.
00:27:02Can be.
00:27:04Something come out.
00:27:05Because everyone have different karma.
00:27:07Can be positive.
00:27:08Negative.
00:27:09Everything from the fast life.
00:27:10All open.
00:27:11selamat menikmati
00:27:41Pasti, more blessing.
00:27:44It's a blessing.
00:27:44Satguru, so important.
00:27:46Guru in physical.
00:27:48That means Satguru.
00:27:49And then you need Satguru.
00:27:51It's God.
00:27:53So you need three gurus.
00:27:54First, you find yourself.
00:27:57Through this tantra,
00:27:59Gayatri mantra,
00:28:01you just start to open.
00:28:02And then you find yourself.
00:28:05To find guru inside yourself.
00:28:09Okay?
00:28:10So now the pose.
00:28:12For beginner, you don't need to worry with it.
00:28:14You can just bend your knee.
00:28:16Normally,
00:28:22so in Kundalini Tantra Yoga,
00:28:25so I'm not really
00:28:26thinking of the pose.
00:28:30Just start with your leg.
00:28:34The first, you should need
00:28:36is emotional.
00:28:38The emotional.
00:28:41Pull your tummy in
00:28:42because all emotional is there.
00:28:49And open your mouth.
00:28:50Because normally when you do
00:28:52grumpy with yourself,
00:28:54always the sound come in.
00:28:56Right?
00:28:59That's why the breathing is so important.
00:29:04Just focus on the hip.
00:29:07Hip.
00:29:09Because all in here,
00:29:10when it's stuck.
00:29:11So you don't need to worry with it.
00:29:19If you can't bend your knee,
00:29:20you can straighten your leg.
00:29:22No problem.
00:29:24Because focus
00:29:25there.
00:29:31Breathing and move.
00:29:33Breathe and move.
00:29:35Breathe and move.
00:29:36Because at the same time,
00:29:38when you breathe,
00:29:40you get energy to open your body.
00:29:48Or you can bend.
00:29:49Here.
00:29:50Bend.
00:29:51There.
00:29:52So if you can bend your knee,
00:29:55just go down.
00:29:55Just put your head down.
00:29:58You can start with breathing.
00:30:00Inhale.
00:30:01And exhale.
00:30:03Just your tummy moving.
00:30:04Just put your head down.
00:30:07Inhale.
00:30:08And exhale.
00:30:10Make it relax as you can.
00:30:11And then up to that,
00:30:17you can start to move
00:30:18your body,
00:30:20your hip,
00:30:21to the left,
00:30:22to the right,
00:30:24to the left.
00:30:26Nothing tight.
00:30:31Just open your mouth.
00:30:32Breathe in and exhale.
00:30:33Release the tightness
00:30:41in your tummy.
00:30:43Lower back.
00:30:48Breathe.
00:30:49And breathe.
00:30:50And breathe.
00:30:56And then start to open
00:30:57your knee a little bit.
00:31:00You can open slowly.
00:31:01Open until
00:31:02as big as Yogame.
00:31:05And then you can
00:31:06put your chest down
00:31:07to the floor.
00:31:14Move to the left.
00:31:16Move to the right.
00:31:18And then you need
00:31:19no stick.
00:31:19Nothing stick.
00:31:21And then slowly
00:31:22you can ride it
00:31:23on the floor.
00:31:24Infinity.
00:31:25From the left
00:31:25to the right.
00:31:26Roll your shoulder.
00:31:29Soldier too.
00:31:31Everything needs
00:31:31to open.
00:31:32your hip.
00:31:33Shoulder.
00:31:34And your neck.
00:31:36Flow.
00:31:38And move.
00:31:39And move.
00:31:41You can ride it
00:31:42as big as you can.
00:31:46One shoulder up.
00:31:47One shoulder down.
00:31:48Up.
00:31:50Down.
00:31:51Up.
00:31:51Like a dancing.
00:32:11Like a dancing.
00:32:15.
00:32:21Your ankle flat.
00:32:22To the floor.
00:32:23To the floor.
00:32:25To the floor.
00:32:27And then slowly
00:32:28your chin.
00:32:29Your face following
00:32:30to right
00:32:30into the floor.
00:32:31At least you can do 11 times
00:32:41We do 11, ok
00:32:45You can come up slowly
00:32:46Straight the elbow
00:32:49Put your hand in your knee
00:32:53Slowly you can ride
00:32:57At infinity to the wall
00:32:59Open the chest
00:33:02Your face up to the sky
00:33:05Breathe
00:33:09Right head with your chest
00:33:12Down up
00:33:14Shoulder relax
00:33:15And you can come up
00:33:19Right head on the sky
00:33:20You can exhale, inhale from the nose, exhale from the mouth
00:33:32Make it all over the leg
00:33:41The key is to open the spine
00:33:44Every joint in the spine
00:33:46To open your chest
00:33:48You can open every part that you join in your spine
00:33:52Open your mouth because there is a gland here
00:33:58Open the mouth as you can
00:34:00Make a sound with your breath
00:34:02And then slowly you can put your hand on your back
00:34:06Open the mouth as you can
00:34:08Make a sound with your breath
00:34:10And then slowly you can put your hand on your back
00:34:18Just roll your chest
00:34:20Which is just as you can
00:34:33Or you can roll
00:34:34Make a hole with your chest
00:34:36Both sides
00:34:39And you can feel the sound in your lower back
00:34:53Of your bone
00:34:55Because all the emotions are stuck in every joint
00:35:02Mostly start from your hip
00:35:04Low abdomen
00:35:05And connect with your lower back
00:35:07Push your chest
00:35:09Inhale
00:35:11And exhale
00:35:12Open your mouth
00:35:14Make a sound with your breath
00:35:16Up, inhale
00:35:18And exhale
00:35:20Inhale, open up
00:35:24And exhale
00:35:29Flexible like a dancing
00:35:31Exhale, the front
00:35:34Put your hand in your knee
00:35:36Exhale
00:35:39Exhale
00:35:40Just focus on your spine
00:35:41Spine
00:35:43Most important
00:35:44Inhale
00:35:48Open your mouth
00:35:49Exhale
00:35:50Inhale
00:35:52Open up
00:35:53Exhale
00:35:54Inhale
00:35:55Open up
00:35:56Exhale
00:35:57Inhale
00:35:58Open up
00:35:59Exhale
00:36:00Inhale
00:36:01Open up
00:36:02And now, exhale, this is easy pose, okay, exhale, bend, so you can stretch your leg, stretch your leg,
00:36:25because when bending, you know, it used to be like that, you can get sore in the knee, it's a joint too,
00:36:32why you have, a lot of people have knee problem, because a lot of grumpy, a lot of emotional here,
00:36:39stuck the energy, that's why people have knee problem, all come from here,
00:36:45why you need to breathe out, release, all the emotional there, you just relax, relax,
00:36:51and you can bend, ankle, push and pull, push and pull, yeah,
00:37:04push your heel, heel, yeah, when you push your heel, you open your lower back, open your chest,
00:37:11pull your tummy in, just no more breathing, move,
00:37:15That's how you can open your hip, open your chest, open, open, open,
00:37:23when you push your heel, bend as you can, push the front, and you can start to open,
00:37:36the joint in your hip, and then when it will be released, you can just bend, and cross,
00:37:55so that's the energy flow there, and you can start to move, feel your lower back,
00:38:02you can go to the left, you can stay, pop your breath,
00:38:10or to other side, a few breath,
00:38:13and you can bend to the front,
00:38:28and you can move, with bend the elbow,
00:38:33you can move to the left, to the right, to the left, to the right,
00:38:42push your chest down to the floor,
00:38:48and the same, you can ride at infinity, from the left, to the right, right, to the left,
00:38:52and the left,
00:38:54and the right, to the right, to the right, to the right, to the right, to the right, to the right,
00:38:58so as you feel, you can open the close,
00:39:11your chest,
00:39:14and exhale, the front,
00:39:19Terima kasih telah menonton!
00:39:49Terima kasih telah menonton!
00:40:19Terima kasih telah menonton!
00:40:49Terima kasih telah menonton!
00:40:51Terima kasih telah menonton!
00:40:55Terima kasih telah menonton!
00:40:57Terima kasih telah menonton!
00:40:59Terima kasih telah menonton!
00:41:01Terima kasih telah menonton!
00:41:03Terima kasih telah menonton!
00:41:07Terima kasih telah menonton!
00:41:09Terima kasih telah menonton!
00:41:11Terima kasih telah menonton!
00:41:13Terima kasih telah menonton!
00:41:15Terima kasih telah menonton!
00:41:17Terima kasih telah menonton!
00:41:19Terima kasih telah menonton!
00:41:21Terima kasih telah menonton!
00:41:23Terima kasih telah menonton!
00:41:25Terima kasih telah menonton!
00:41:27Terima kasih telah menonton!
00:41:29Terima kasih telah menonton!
00:41:31Terima kasih telah menonton!
00:41:33Terima kasih telah menonton!
00:41:35Terima kasih telah menonton!
00:41:37Terima kasih telah menonton!
00:41:39Terima kasih telah menonton!
00:41:41Terima kasih telah menonton!
00:41:43Terima kasih telah menonton!
00:41:45Terima kasih telah menonton!
00:41:47So all your weight, you need to put it here, in your hip, careful with your knee, because
00:41:57the knee is so important, one time you have problem in the ligament, all your life, okay?
00:42:05So I put your weight here, can you try up and down, open your chest, that's how you
00:42:12can be right there, not in your knee, when you do this, you have knee problem, because
00:42:18all your weight here, you have what you need to open here, out, get the tailbone, the same
00:42:25bone, to open the hip, connect with the swast muscle, go to the lower back, you need to
00:42:32open, there, up and down, straight to back, so put your weight here, that's the most
00:42:41simple, because sometimes you have the circulation in your leg and your knee.
00:42:50Any pain you get, smile, that's the key, that's the mantra of the body, smile, you send love
00:42:57to the pain, yeah, not grumpy, we do yoga, make it happy, more sweet, any pain you get, smile,
00:43:08that's the key, that's the key, and then put your hand down, so there, your tailbone out, open
00:43:15your chest, just chin out, hmm, and then when you want to open, to receive more energy, just
00:43:26close it, close it, close it, close it as you can, close your chest, close your lung, so
00:43:37straight the elbow, really close, bend your head in, your tailbone in, because your head
00:43:46connect with the tailbone, in as you can, and then after that you can open more, inhale,
00:43:54exhale, too simple, and exhale, the sound, put your gum together, because that can clean
00:44:08the toxin, put your gum, oh, because it's connected with the lever, cleansing for the toxin, mostly
00:44:18for the lever, okay, to the lever, hmm, yeah, but not grumpy, make it sweet face, yeah, sweet face, okay, so inhale
00:44:34that, open your chest, you see now, bend a little bit, because your weight need to be there, push the back, hmm, bend, because you need to see,
00:44:46not this, when this, you put your weight in here, need to be here, angle, still there, still hold your weight here, hmm, and exhale, the front, inhale there, open,
00:45:14open, and exhale, inhale out, exhale in, make it flexible, your tailbone, inhale down, exhale, inhale down, and out, your hip up and down, and exhale, inhale down, and out, you hip up and down, and exhale, inhale down, and out, in
00:45:43so when you're ready at least you do 11 times
00:46:11so when you feel sore pain in your leg just keep moving not stop moving isn't
00:46:21been and release the pain you can ride on the floor right a as a simple roll and
00:46:36roll and roll
00:46:48see your back still sore you can just lie down lie down on your back and bend your
00:46:57knee because that really help for your lower back straight the back there I do that way so
00:47:09just straight your hand up and turn to the left to the right just breathe inhale and
00:47:16exhale
00:47:18that's how to release to open your hip lower back
00:47:25that's how to release to open your hip lower back
00:47:40nothing tight nothing fighting just release inhale left and exhale to the right inhale exhale to the right
00:47:52inhale exhale to the right inhale exhale to the left
00:47:59so that will release and then you can put your foot together foot together and just put it down to the floor to open your hip in the front
00:48:26to open your hip in the front you can do up and down then up and then down like butterfly open open
00:48:33open open open
00:48:40and then you can live up five centimeters from the floor of your foot you can turn to the left
00:48:48and then you can lift up five centimeters from the floor of your foot you can turn to the left
00:48:49And then you can lever five centimeters from the floor of your foot.
00:49:00You can turn to the left, to the right, to the left, to the right.
00:49:19And then you can right go, minding your right with your tailbone, to both sides.
00:49:49You can turn both sides, and then you can hold your knee, and exhale, kiss your knee.
00:50:04Straight the ankle, inhale, straight your leg, and exhale, bend, kiss your knee, inhale,
00:50:19straight, exhale, inhale, push your heel, exhale, inhale, exhale, inhale, exhale, inhale,
00:50:49exhale, okay, you can stretch your leg up, don't worry, you can bend your knee.
00:51:08Straight for a moment, let the blood flow.
00:51:16Okay, exhale, put it down.
00:51:23Left leg up, one by one, and push your heel, exhale, inhale, straight up, exhale, inhale,
00:51:41inhale up, exhale, other side, inhale, push, exhale, inhale up, exhale.
00:51:48Okay, bend your knee again, you can turn to the left, to the right, to release.
00:51:56Exhale.
00:51:57Exhale.
00:51:58Exhale.
00:51:59Okay, bend your knee again, you can turn to the left, to the right, to release.
00:52:03Okay, and then you just come up, up.
00:52:10Okay, take your leg, or you can cross to the left, to the right, to release.
00:52:17Simple.
00:52:18Move.
00:52:19Move.
00:52:20Okay, bend your knee again, you can turn to the left, to the left, to the right, to release.
00:52:26Okay, and then you just come up, up.
00:52:33Okay, take your leg, or you can cross to the left, to the right, to release.
00:52:39Simple.
00:52:40Move.
00:52:41Can you push the front again?
00:52:58So you just keep push, and exhale.
00:53:02You push the camera and exhale.
00:53:10exhale
00:53:14exhale
00:53:18exhale
00:53:20exhale
00:53:26exhale
00:53:28okay
00:53:30you can bend the knee again
00:53:32check your knee
00:53:34there
00:53:36open your fingers wide as you can
00:53:40your thumb
00:53:42inhale up
00:53:44and exhale
00:53:48and inhale
00:53:50and exhale
00:53:54inhale
00:53:56open your chest
00:53:58and exhale
00:54:00inhale
00:54:02exhale
00:54:04exhale
00:54:06make it your hip free
00:54:08inhale
00:54:10straight up
00:54:12here
00:54:14and exhale
00:54:16inhale
00:54:18exhale
00:54:20so inhale
00:54:22hold your tummy
00:54:24otherwise you have knee problem
00:54:26exhale
00:54:28inhale
00:54:30open up
00:54:32inhale
00:54:34and up
00:54:35exhale
00:54:36you can bend your knee
00:54:38to check your front muscle
00:54:40and up
00:54:42straight the elbow
00:54:44and exhale
00:54:46inhale
00:54:48open chest
00:54:50and exhale
00:54:52inhale
00:54:54exhale
00:54:56exhale
00:54:58exhale
00:54:59exhale
00:55:00you can roll it
00:55:02put your knee more closer
00:55:04you can roll
00:55:08imagine your right arm
00:55:10with your hip
00:55:12hip
00:55:16when you go to the front
00:55:18your energy to your shoulder
00:55:20go to the back
00:55:22your energy to your hip
00:55:24you can go both side
00:55:26you can go both side
00:55:38or you can ride eight
00:55:40mind it when you ride eight
00:55:42with your body
00:55:44just like a dance
00:55:48It's like a dance, you dancing, moving, you can go both sides, in this way you can open
00:56:06your spine, low back
00:56:22Okay, check again, your low back, your knee, and then, and then, and then, and then, and
00:56:35Okay, check through the man pose, up, and exhale
00:56:58You can move your hip to the right, one up, one down, your foot
00:57:04Just keep moving, move, and move, and move, and move
00:57:09Don't be stuck, whatever you can
00:57:14Make your chest closer to your leg, face closer to the floor
00:57:19Don't be stuck, whatever you can, make your chest closer to your leg, face closer to the floor
00:57:28All you can do like a duck, swim, swim, slide in them, straighten the ankle, and bend, breathe out
00:57:35Close and open, close and open
00:57:40Close and exhale
00:57:41And exhale
00:57:43Exhale
00:57:44Exhale
00:57:45Exhale
00:57:46Exhale
00:57:47Sliding down
00:57:48Sliding down
00:57:49Down
00:57:50Down
00:57:51Down
00:57:52Down
00:57:53Down
00:57:54And down
00:57:55And down
00:57:56Okay, you can jump to the back, to the front
00:57:57Okay, you can jump to the back, to the front
00:57:59And then
00:58:02And then
00:58:06And down
00:58:11And then
00:58:13And then
00:58:14And then
00:58:15And then
00:58:16And then
00:58:17And then
00:58:18Okay, you can jump to the back, to the front
00:58:20Okay, you can jump to the back, to the front, and then, and don't worry how much you can.
00:58:30You can flow, hold your energy in your hip.
00:58:41So you can just flow.
00:58:43That way, hold your energy in your hip.
00:58:46Hold it, you're terrible now, open your chest, open and close.
00:58:50Open and close, focus on your spine.
00:59:11Spine, your spine.
00:59:13You can go to the left, to the middle, to the right, to the right, to the middle, to the left, to the left.
00:59:27Go to the middle.
00:59:28Okay, you're as much as you can, as you feel, and straight up.
00:59:36To check your lower back, you can just bend your knee, tailbone in.
00:59:39That's another difference.
00:59:41Down, down, down, down, down.
00:59:46And inhale, come on, just relax.
00:59:48Open your neck, exhale, bend down, down, down, down, down, down, down, inhale, up.
01:00:01And bend down, exhale, exhale, exhale, exhale, inhale, come on.
01:00:09So you can start to move your hip, your hip, your hip, straight.
01:00:17From your hip down to the earth, open your toes, straight, go left, go right, go left, go right.
01:00:32Next, pull your hip out, and out, you hip.
01:00:47Feel, feel it tight here.
01:00:50Straight elbow.
01:00:53Ah, exhale.
01:00:57And out, exhale.
01:00:58And out, exhale.
01:01:03And out, exhale.
01:01:05And out, exhale.
01:01:08Open your head, exhale.
01:01:12So as a beginner, you can just do that.
01:01:16It's simple.
01:01:19So try to release.
01:01:22There's another.
01:01:24You need to breathe.
01:01:25Just relax.
01:01:26Exhale.
01:01:27Put your hand here.
01:01:28Lock your chest.
01:01:29Inhale.
01:01:30Open.
01:01:31Exhale.
01:01:32Inhale.
01:01:33Open.
01:01:34Exhale.
01:01:35Inhale.
01:01:36Exhale.
01:01:37Inhale.
01:01:38Exhale.
01:01:40Inhale.
01:01:41Exhale.
01:01:43Exhale.
01:01:45Exhale.
01:01:47Exhale.
01:01:49Exhale.
01:01:50Exhale.
01:01:51Dew.
01:01:56Okay, that for warming up, like a beginner, you can just do that.
01:02:07It's just enough.
01:02:08And then, maybe next for the second step.
01:02:12Ok, now you can lie down
01:02:20This sawasana
01:02:21Put your head in the center
01:02:28So the sawasana, sawasana, the asana, how you need to be ready to get yourself, like when
01:02:53you die, that sawasana
01:02:58And then start to feel, use your mind, your attention from your toes, your attention in
01:03:09the toes, because the king of desire, the king of the body is the mind, so focus your mind
01:03:21focus your attention to your toes
01:03:25and then start to relax, breathe in
01:03:29and then take your attention, take your energy from your toes
01:03:33your mind and then you take your energy up
01:03:37to your ankle
01:03:42to your knee
01:03:45and take all the energy to your hip
01:03:51from the hip to the tummy
01:03:57and come up to your chest
01:03:59now you tend the outside, both of your hands
01:04:04from your fingers
01:04:06take all the energy from your fingers
01:04:10to your wrist
01:04:12hand, elbow
01:04:15and then come up to your shoulder
01:04:17and to get all the energy in your chest
01:04:20bring up to your throat
01:04:23into your hands
01:04:27into your hands
01:04:29and put all the energy
01:04:31in your turn
01:04:32so now you're energy
01:04:45and you're energy
01:04:46all in your turn
01:04:47so we are just the energy
01:04:53not the body
01:04:55Terima kasih telah menonton!
01:05:25Terima kasih telah menonton!
01:05:55Terima kasih telah menonton!
01:06:25Terima kasih telah menonton!
01:06:27Terima kasih telah menonton!
01:06:29Terima kasih telah menonton!
01:06:31Terima kasih telah menonton!
01:06:33Terima kasih telah menonton!
01:06:35Terima kasih telah menonton!
01:06:37that bright light becoming a gold color
01:06:52that the yogi call it the eye of Buddha
01:06:56that can make you happy
01:07:07continue to focus on the gold color more bigger
01:07:34now you start to bring it down to your heart
01:07:40to the gold color
01:07:46go to your heart
01:07:58and then slowly you feel love
01:08:01smile
01:08:03send that love to your face
01:08:05you becoming smile and sweet
01:08:10and then slowly all the energy
01:08:17of love
01:08:19get bigger
01:08:21bigger
01:08:23bigger
01:08:29and then you feel it
01:08:30all the body full of love
01:08:32so
01:08:34I'm
01:08:38a
01:08:402
01:08:43a
01:08:47a
01:08:49a
01:08:51a
01:08:53a
01:08:54a
01:08:55a
01:08:56a
01:08:57a
01:08:58a
01:08:59a
01:09:00Om
01:09:07Om
01:09:09Om
01:09:13Om
01:09:17Om
01:09:19Om
01:09:21Om
01:09:25You create more love, more love
01:09:29And then send that love
01:09:34To the people close to you
01:09:42To your family
01:09:46Brothers and sisters
01:09:52Send that love to all the people in the world
01:09:56And then you make yourself as the center of love
01:10:13That what we need to do
01:10:24Every breath
01:10:26Send it love
01:10:28Okay
01:10:47And then inhale
01:10:49Take a deep breath
01:10:51You come back to yourself
01:10:54Take a deep breath
01:10:58And then start to move your fingers
01:11:03Your toes
01:11:08Slowly feel your body
01:11:18And bend your knee
01:11:21Slowly inhale
01:11:24Always move with the breathing
01:11:26And turn to the left
01:11:29To the left
01:11:30To the right
01:11:31And slowly you can lie down on the right side
01:11:44Let your heart in the top
01:11:48The blood can flow through
01:11:50To the brine
01:11:51Feel it yourself
01:12:03Just listen to your breath
01:12:05Slowly
01:12:07Slowly
01:12:08And then take a deep breath
01:12:22Put your hand down to the floor
01:12:24When you come up
01:12:25Just look up to the floor
01:12:26Slowly
01:12:27Slowly down and up
01:12:31And you have a new life
01:12:35Put your hands down to the floor
01:12:36And then take a deep breath
01:12:37And then take a deep breath
01:12:38Put your hand down to the floor
01:12:39When you come up
01:12:40Just look up to the floor
01:12:41Slowly
01:12:42Slowly down and up
01:12:44And then take two breaths
01:12:45And you have a new life
01:12:51Put your hand in your chest
01:12:54Put your hands on your chest
01:12:57� anticorps
01:13:05So we ask for blessing
01:13:06for the chakra
01:13:08To
01:13:11We say Aum, seven times from the crown, stretch your back, inhale, your tendon, your crown.
01:13:29Aum, aum, aum, aum, aum, aum, aum, aum.
01:13:48Utdha Dhyana Dhyana Chakra, Deep Breath, Aum.
01:14:09Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:14:29Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:14:40Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:14:48Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:15:03Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:15:16Utdha Dhyana Chakra, Deep Breath, Inhale, Oum.
01:15:41So meditate in your chakra up and down inside, take a few breaths.
01:16:11Okay, and then closing you can say Om Santi Santi.
01:16:33Inhale.
01:16:36Om Santi Santi Santi Santi
01:17:01So you can rub your hand, give it to your face, and cross your hand in your chest.
01:17:25Okay, thank you. Namaste.
01:17:39Namaste.
01:17:40Namaste.
01:17:42Namaste.
01:17:52Namaste.
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