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0:00 Namaskarum. Today's lesson is going to be about the skeletal system. Heels together, big toes together, palms together. Lift your sternum up. Deep inhalation and look up. Hold. Pull your arms towards the sky. And on your next breath draw the energy into your crown. Ma third eye center pa throat center guru
0:49 heart center dam left leg forward. Sit back. Connect to earth. Om bour ba suaha and gently come up. The skeletal system is what gives us the structure of this body. If we didn't have the bones in our body, we will be a a bag of skin and organs on the floor on the ground. So to engage and enhance the structure of the bone, the skeletal system is where we move in. We the skeletal system is what
1:36 helps us move. Without the skeletal system, we cannot stand, walk, move. So the entire movement practice is with the skeletal system. Without the skeletal system, there is no movement. So engaging the skeletal system in the movement keeps a healthy skeletal system. Keeps a healthy structure of the body. Posture becomes the most essential and important part of the movement, part of your day-to-day living. Okay. First one's going to be interlace your hands pushing away in that's an exhalation and this is an inhalation.
2:30 R A pandem. Pali nailch.
3:24 Now moving the same the same movement we have move exhaling here inhaling here exhaling here inhaling here exhaling here inhaling here there's an ancient art called netti it is the art of bone setting which works with the skeletal system of the body. According to this art, they say there are 12 systems in the body which we already know. And the skeletal system is the system that holds every other system together. Without the skeletal system, there is no there's no structure to hold. Keep moving. Just because I'm talking, if you stop, then I can't do
4:13 the delivery of the content, delivery of this theory. You just keep moving. You know the movement. Keep moving. Now I lost because you stopped moving. I lost the train of where I was going. Yes. Keep moving. Netarm is an art to balance the structure of the skeletal system in alignment to the gravity to the planet to the cosmos. So that everything that's inside the internal organs, the blood, the nerves, every other system in the body aligns itself to that alignment. So hence it becomes so important to pay
4:59 attention to our posture, the way we stand, the way we walk, the way we sit because all of that contributes to the health of the skeletal system. A healthy skeletal system will naturally walk, stand and sit [music] and have good posture, the right posture, a healthy posture, an aligned posture where the internal organs are aligned to that. Now the skeletal system is not just for posture. It also is the a protector. It protects your internal organs. It's a second layer of protection. And if the primary layer of protection is this sheet of skin on top, the framework of the bones is the internal protector of
5:44 all the organs, the blood vessels, the tissues, the muscles, the tendons, the connecting tissues, um the nerves and the vital organs. The sensitive vital organs are all protected by the bone structure in [snorts] Siddha Yogam. In the warrior art tradition, they have separated this to [music] become the front bones, the frontal bone structure
6:29 and the bones on the back. The front bones are 26 of them which includes the face, the neck, the throat, the collar bone, the rib cage, the thighs, the hipbone and the shin. And the art is organized in such a way that these traditional arts are built to strengthen these frontal bones. Today we'll practice one such practice with the kalik. We'll also do that in the natan. Now the bone also has a marrow inside which holds 5 billion red blood cells which are responsible for repair and
7:16 healing of the body. It also stores minerals. The bone as such the skeleton is as such made out of calcium phosphate. These are all just information that you anybody would know just basic information about the bones. But why do they hold all of this is when the body becomes weak and when it's tired and when it's in can't find food the bone marrow becomes the food source. So it stores all the essential vitamins minerals in it and releases it when the body is in despire need of nutrition. It also helps the body to recover and
8:01 heal. Stem cells, stem cells. So the cells in the stem, the cells in the bone are the most potent cells, the most powerful, most healthiest cells which helps other cells to repair fast. It replicates the cell. So this particular movement that we're doing is for stem cell inhaling and exhaling. When we do hundreds of this, the internal bone marrow of our body will remain healthy. So all of the practices today will be pertaining to the skeletal system to enhance the skeletal system of the body. Exhaling to sky, inhaling here, exhaling to earth, inhaling here, [music]
8:48 exhaling to sky, inhaling here. Are Okay. Humbi
9:51 morning Father Nali. Father Nihi. Andreati.
10:49 Okay, then relax. Okay. Interlacing your hands, pulling it behind your head. Rend moon ital. opening the spinal cavity
11:37 to allow any oxygen, any air gas trapped inside to release that air. Don't have to crack your back. Just by moving gently twisting left to right, inhaling and exhaling. Inhaling on one side, exhaling on the other side, you're opening the space of the spine. Fore! Foreign! Foreign!
12:24 And yet Ambiendal open your arms to sky. Lock in
13:10 above your head pulling. So either you can pull here with your fingers or you can pull here on your wrist. Whichever feels easier opening the entire rib cage. If there's any stuck gas, you know, sometimes we get an acute pain in our rib cage, chest area or the back right there. We pull something and feels chronic and it lasts for 3 days. That's nothing but a gas trap. When we have too much gassy foods and we haven't balanced it out with garlic and things like that, [music] it tends to trap there.
14:13 Foreign speech. Foreign foreign foreign speech. Fore! Foreign! Foreign!
15:18 release and relax. You're going to move the hips. And if you notice, what we're doing is we're working from the top bottom. There's a lot to learn about the skeletal system. I will talk about the skeletal system and I'll load load that audio into the class itself so that you can listen and learn about the skeletal system. Another thing I would like to do is to run each
16:05 system as a challenge of that week or of that month. So if you're do talking about skin and the skin is going for a fortnight or a month or a week even the challenge for the week or the challenge for the month is to look after your skin. Take care of the skin. all the how to take care of the skin and learn about the skin really not just like looking after the skin but learn about your skin that system of your body. If you're looking if you're doing skeletal system on another month then that becomes the challenge where you're looking after the skeletal system. You're learning about the skeletal system of your skeletal system so that you understand your posture, you
16:50 understand the way you're sitting. Understand the way you're standing, understand the way you're walking and make corrections and pay attention to that. And that is the challenge. The challenge is you. You, your body, your systems of the body is the challenge. Okay. The next one, making revolutions on the left hand side. So, I'm pushing my hip to the right, moving to the front plane, and then coming back. Nine rounds, nine circles. Actually, let's do 27.
17:47 But boyche. Try not to bend your knees so that the pressure is on the hip bones, the pelvic bone
18:37 and the opposite direction. Imagine you're making a soup of your red blood cells. A soup of your red blood cells. And you're stirring the pot. So enjoy this moment. Don't just do it for the sake of ah I have to do this but have fun you know in your own mind like I am stirring a soup of my red blood cells 5 billion cells 5 billion red blood cells which are responsible for
19:23 the healing of your body. So make a good soup the healing soup. Yes the cauldron. Now I lost count. >> [laughter] >> Let's say we were at 17. Okay. Then the front and back only moon.
20:19 by the nail. Uh, looks like it's starting to rain. Sorry, it started raining and we had to shift uh into the inside to make sure that the class continues. All right, so we've done the hips, we've done forward and backward. Now comes the toes. So the toe is moving inhale and exhale. So inhale and exhale. Inhale and ex
21:06 inhale like Michael Jackson. Just don't break your toes. Okay? When you pull your toe, just stay here. Put your toe down. Stay here just with the weight of your leg. If you need a little bit more pressure, if this feels comfortable for you already, you need a bit more pressure, you can press into your thigh to add more pressure to your all of the bones of your feet and release. So maybe do one leg at a time. Inhale, exhale. Inhale, exhale. Inhale, exhale. Anji.
21:58 All right. Same thing on the other side. ui but and the last one we're going to do is the ankles. So spinning your heel on the ball of your feet. Just 10 rotations in one direction. You can also do this if you have the balance. You can also do this.
22:53 Rail knees rend opposite directional. All right. The opposite side the ankles. Opposite direction and rumb
23:48 opposite direction. Okay. Now comes strengthening the bones. You know how we spoke about the front plane of the bones. These bones need to be strengthened by hitting bone on bone. So if this is the arm that's hitting, so you tap tap the bone 27 times. So creating a micro fracture on the bone. So eventually your bones become as strong as a diamond steel.
24:39 So it becomes your defense. If someone strikes you with a with a a steel rod or another kalakate or a club or even with their empty fists or anything hard, you just have to block it. And the stronger the bones are, they'll protect you. To strengthen the frontal parts of the bones, the ancient warriors used to tap onto their own bones and make it strong. So the karlic is a tool to strengthen bones. So they would use the wooden club the karlic as a tool to tap onto their bone structure to their forearms, their shin. So whichever is the one that's attacking or
25:26 defending, they use this methodology to microfarracture the bones to strengthen the bones of the frontal part of the body. Cuz no one really strikes from the back. Only a coward strikes from the back. Warriors never strike from the back. And the same we're going to do with our legs as well. You can use this part or you can use the
26:13 elbow the um forearm bone forearm to actually tap in. So tap maybe start with your to give it a gentle thing and then we're going to smash it with the car. [laughter] I'm just joking. Try it and see how that feels to you. Number
27:02 three. Number three. Number three. Ambi 54 and 85. All right. Next one is grab your kala
27:49 catees. Place it in front of you. Left leg forward. Arms to sky. Draw the energy in. Mata guru dam. Connect to your weapon. Ba suba. Pick up your weapon. As always, [music] Fore! Foreign! Foreign!
28:43 with the moon. The Net Moon I'm Nali.
29:45 Is it recording? For the next one. Inhale. Exhale. Inhale. X. Inhale. Exhale. Inhale. Exhale. Nali. N R A
30:31 O Pon pon by the nail pit. Fore! Foreign! Foreign!
31:22 I forche. [music] Mati mupati mupati. I
32:29 Nap. Ambati renati. Abati nali.
33:16 I'm on a speech. Arabi arriv for
34:04 ely. Elelli murder. Embiot.
34:56 Empathy. Foreign speech. Foreign speech. Foreign speech. Foreign speech. Turn the angry
35:49 note. Not. All right, one last movement for the day. There are two ways to do this one. You can stand here and do this or three shoulder widths apart. Going into a horse stance.
36:41 We not doing 108. We're just doing 28. So trying to reach to the thigh but if it doesn't reach it's okay. If it's here also it's fine. Slowly slowly. Okay. for the ni.
37:31 10 more. with the moon. Last one. Put your face down. Get onto the floor. Okay, now comes the fun part. We're going to grab a kalate. If your kalate is chunky and bulky like me, then
38:18 use the handle part of it. But if you are able to handle this side, then just use that side. You're going to tap break microfaracture your arm gently. Don't break your bone. Just gently tap tap tap tap. 27 on each limb. Okay. >> [music] >> And then bottom as well.
39:13 All right. And the other It might feel uncomfortable in the beginning, but just enjoy the tapping. the sound, the rhythm that the bone creates with the wood. Focus on that tune and focus on that sound, the rhythm and [music] let it happen.
39:59 Your health will build. Stronger arm, stronger shin. Then comes the shin. Find the best angle that works for you. Go. in our ow injury there. I kicked the motorcycle peg the other day and yeah
40:51 that's one way to do it. Another way to do it is you can roll on the k you roll the kakati on your leg that you can roll it. That's another way you can find many ways to do it. The more you play, the more you find
41:43 And a few more. Trend moon. Okay. Put your car like in front of you. Right leg forward. Arms to sky. Draw the energy to your crown. Ma pa guru dam. Connect with your karlic ba sub. Thank you for the lessons karakate for strengthening and keeping our skeletal system in alignment and in good health. Placing your kakati on the side.
42:37 Sit down and gently bring awareness. Sit down in a comfortable way, whichever feels comfortable. If it's cross-legged, however you feel comfortable, sit down. Clasp your hands. Gently bring your awareness to your bones, your skeletal system. Bring awareness to the structure that holds you. walks you, stands you, seats you, and rests you.
43:30 Be grateful. Show gratitude to this to your skeletal system to your skeletal structure that gives you posture that gives you protection to protect your internal organs. Become aware to be in alignment with this skeletal system, with your skeletal system. Consciously improve your posture. Taking
44:16 a few minutes [snorts] here to be in this awareness of the physical body that carries us around and to be present with that physical body. Without a skeleton there is no body.
46:07 Gently on your next breath without moving too much. Lay down on your mats. Free your mind. Let the bones, let all your bones rest
46:54 into the earth. Let mother earth cradle your system, your skeletal structure, your body. Breathe freely and allow today's practice to restore and enrich your skeleton, your bones, your structure.
47:46 Just relax.
50:22 On your next breath, take a Deep inhalation in. Arms above your head. Stretch your body. [sighs] Arms to sky. Feet to sky. Roll up and come up. Right leg forward. Ma pa guru dam connect to earth. Send healing
51:08 and good vibes to all the beings of your world. Omaha. There are a few more lessons followed by this one focusing more on structure. Remember without structure we will be in chaos. Without the structure of this bones there will be no structure of this human being. So focus on your posture. Take time to
51:53 learn, understand about your skeletal system. Nandri namaskar.
