Skeletal System l Part 2

0:01 Namaskaram. Today's class is about skeletal system. Heels together. Big toes together. Palms together. Lift your sternum up. Lift your sternum up. Suck your belly in. Oscillate your hips. Lift the arch of your feet. The arch of your feet. Lift the arch of your feet. So that there's a hollow space in between your arch. Lift the entire length of the central system of the body. Lift. Lift. Lift. And hold it there. Palms together. Deep inhalation. And arms together raising to the sky. Lengthen your spine by pulling your arms

0:48 towards the sky. Stay. Gaze your focus between your palms. You'll see a little space, an eye. Gaze your focus between your palms. You'll see a little space like an eye. Focus your attention in that space and lift your arms further up into the sky. On your next breath, draw the cosmic energy into your crown. Mata. The divine mother of the universe. Allow that energy to flow into your third eye.

1:34 Pita. The divine father of the cosmos. Seeking protection. Allow the energy to cascade into your throat center. Guru. The divine teachers of the cosmos seeking guidance and teachings. And let it all pull in your heart center. Daivam. The search for the divine within self. Left leg forward. Sit back. Connect with Earth. Three salutes. Om.

2:20 Bhur. Bhuva. Suva. And gently come up. Okay. We were talking about skeletal system. I'll put you on a moment and I'll stop talk a little bit. The moment is the heel is up. The heel is up. And the ball is up. So we're doing reverse. So place it a furthest way so you can see. Heel is up and the ball is up. Heel is up and the ball is up. And moon nal and And the arms are gently twisting. The arms are gently twisting while the

3:06 heel is up, ball is up. Heel is up, ball is up. So once you get your feet the arms will We can join the arms in later. And moon nal and ar al it umbod pat padanonna This one is good for plantar fasciitis. Not only plantar fasciitis, when we look after the plantar fasciitis, which is nothing but the the bone structure that supports the entire skeletal system is standing on an arch, which is like an elastic shock absorber of the entire body. So when we jump or when we move, when we walk, when we crawl, all of that is

3:52 based and supported by the plantar fascia. Anything that says "itis" means pain. So, plantar fascia is what we're supporting and working. So, moving in this manner in this manner in this fashion. Adding the arms along with it. So, imagine you're

4:39 pushing the air or you're pushing people as you're walking through the crowded markets of China, of India, the most crowded places on Earth. You're pushing people. You're going to get your shopping. Yes. Exhale and exhale. Exhale and exhale. Exhale and exhale. Exhale and exhale. It'll happen on its own. The adult body has 206 bones in the body. However, an infant body, a child, a newborn child has over 300 bones in the body. So, all of those bones as the child grows up, it starts to

5:26 repair and connect and become whole. Eventually becoming 206 bones in the body. So, these 206 bones, or the journey from 300 to 206 bones, is the journey of looking after this health skeletal system. Is also the journey of looking after this health. Because bones continue to grow. They heal themselves, they repair themselves, they break themselves. So, the bone tissues break themselves to be make it stronger. And it's a natural process of the body. A healthy body will break its own bones to heal the bone structure of the body. The muscles

6:11 and the bones are connected. So, looking after the muscles is also looking after the bones. Now, the most important components the bone is made out of is calcium, collagen, and protein. It also needs vitamin D to absorb the calcium in the body. It also needs vitamin K, potassium, and magnesium. All of these foods, all of this nourishment and nutrition you can find in banana. Not just the banana, the fruit, the inside of the peel of the banana. Now, scrape that and eat that. It's got the highest magnesium in potassium in it. Vitamin three D3, get it from the sun. Cuz that helps in the processing of your calcium. Calcium you can get in milk,

6:58 yogurt cheese. Even if it is a low um light milk or uh low What do you call it? Fat-free milk or low-fat milk, it still has calcium in it. All right. Slowly moving into the next movement. >> [snorts] >> Inhale, open to sky. Exhale. Inhale. So, lift your heel. Inhale, lift your heel, open to sky, exhale. Find your balance. Inhale exhale. Inhale. As you exhale, lift your ball off the uh Inhale and exhale.

7:47 >> We've had a little bit of a rain last night so dojo is wet. Imagine you got to add a fun element to this, otherwise it will look so boring like an exercise. We don't do exercise, we do movement. Fun movement. Inhale and reach out to that rainbow. Catch that rainbow. Boo. Exhale, draw that rainbow down and lift your ball up. That's it. Only. Rendy. Moony, reach out for the rainbows. Find your own rainbow. Nali. Indi.

8:34 Ari. There's a lot of information that gets shared so either look at the transcripts of YouTube, the lessons itself, or take a journal and listen to the video audio and write these notes down so they can be put into action. Just listening does not do anything if you don't put it to action. So, [snorts] sun. Talking about sun. So, sun becomes a vital part of this body's health. Sun before 10:00 a.m. and after 3:00 p.m. every day is so important for the body to generate vitamin D3. In winter, when there is not much sun, the midday sun is also acceptable. A few hours of

9:20 sun every day is important. Movement is important. So, this is the part where we're talking about how to look after the skeletal system of the body. Movement is so important. By moving the body, we're moving all of the connecting tissues nerves ligaments tendons tissues, muscle tissues, bone tissues, and stretching them and pulling them. So, when there is elasticity in between the bones, in between the joints, there are five types of joints. The largest bone is the femur, which is here. And the strongest bone. Did you know that the femur is stronger than a rod of iron? It's four times stronger than concrete.

10:06 Nature's gift, natural organic product, which is much more stronger than steel and concrete. So, what makes it so strong is the marrow that runs inside. The blood's blood red blood cells that gets produced by the marrow, that makes it stronger. Five more. Inhale and exhale. Nali. And last one, great shot for the rainbow. Draw it out to the earth. Fantastic. Relax. Kick it out. Kick it out. >> [snorts] >> Then we are going to turn into a rainbow. Inhale. Exhale.

10:53 Inhale. Exhale. Onne. Rende. Moonu. Nalu. Anchu. Aaru. Eelu. Ettu. Onpathu. Pathu. All right, on the next one, inhale, go down to earth. Exhale, come up. Inhale. Actually, one step before. Inhale, bend down. Exhale, come back up the same way. Inhale, bend down. Exhale, come back up.

11:48 I am super lazy, super lethargic. Let your body just hang and fall. Inhale, let your body just hang and fall. Exhale, let your body just hang and fall. When you coming up is an inhalation, when you going down is an exhalation.

12:54 Keep going. And what we're going to do is we're going to go down, sit down, and come up. And then the opposite side. Go down, sit down, and come up. Only 10 of these, okay? Don't stress out. Inhale, exhale, go down, sit down, and push and come up. Exhale, go down, push, turn to the opposite side, and come up. Exhale, inhale as you come. up. Exhale, inhale as you come up.

13:49 Now comes the tricky part. Balancing the left-hand side of the brain and the right-hand side of the brain. Balancing the hemispheres of the body. I'll do one and then you see if you can follow up, okay? Inhale here. Exhale here. Let me figure it out first. >> [laughter] >> Inhale here. Exhale here. Sorry, inhale here, exhale here. Inhale here. Exhale here. Inhale here. Exhale here. Inhale here. Exhale here. Do you guys get it? One half one. One full one.

14:35 So, you're going inhale half, coming up. Exhale full squat, coming up. Inhale half on the opposite side. Coming up. Exhale full, coming up. Your turn. Only 10. And that's that's an awesome workout on its own. That's an awesome workout on its own, but just figuring out and doing this, you're not just training the bones, you're training the muscles, you're training the nerves. You are training your brain. This is brain work. Awesome. One movement and everything is getting tapped into, okay? Let's go. Only.

15:49 >> Easy. If you can't figure this out and you're getting confused, it's one half and one full squat. So, one half squat is you're only going up here. And the second one is one full squat. Then come back to one half squat. Then do one full squat. That's it. One half squat. One full squat. One half squat. One full squat. One half squat. Five more. One full squat. One half squat. One full squat. Three more. One half. One full. One half. One full. Last one. One half.

16:35 One full. Okay, relax. Relax. Just kick your legs. Relax. Regulate your heart. Regulate your breath. Just move around your body. Put the stick your tongue to the top of the palate. >> [snorts] [sighs and gasps] >> The quickest way to regulate the body is to put your tongue top of the palate because the nerve the vagus nerve that runs throughout the body connects to the top of the palate and you're able to regulate the body really quickly. All right. >> [snorts] >> Side diagonal plane. Exhale here. Inhale Only >> [snorts] >> When they touch your ankle

17:22 or your shin. If you don't want to go all the way down and feeling tired already, that's okay. Just touch wherever you can. And then you're going out there. Imagine you're picking up a bag of sand and you're throwing it to the back. Inhale and exhale. Inhale and exhale. Inhale, you're picking up the load here, so that's an inhalation. And then you're throwing in the back, exhalation. Inhalation. Exhalation. Inhalation. Exhalation. Watch my heel. The heel lifts up and you're throwing it back. Inhale and exhale. Inhale and exhale. So, 27 on each side.

18:09 All right. A lift for the ones who feel like this is such easy work out, there's nothing to it. You can go all the way to the ground. Inhale here and exhale here. So, one knee will bend. And then grabbing that weight, moving it across. Imagine this in your mind, becomes easier. Go down, pick up and come up. For the ones who feel, "I just want to play. I want rainbows, sunshine and blue sky." You just stay here. Funny indeed. They do the work regardless. But whatever you're doing on one side, you do it on the other side as well.

19:04 Funny indeed. Funny [snorts] indeed. Funny indeed. >> [snorts] >> Turn and look where you're throwing. Turn and look where you're throwing. Opposite direction.

20:08 >> [snorts] [snorts]

21:04 >> Beautiful. Relax. Stay still. Close your eyes. Center yourself. Come inside. You notice this diagonal energy that's moving through the heart center in the form of expression, in the form of heat signatures. Take a moment to observe the experience of what you've just cultivated in your body. Experience every single bone, tapping into all 206 bones of your body or more.

21:53 Remember the purpose of this skeletal system. It protects all your organs, the five vital organs that's in the torso, the brain that's in the skull, the reproductive system and the urination system in the pelvic girdle. All of the nerve fibers and the electrical system in the spine running from the brain all the way to the pelvic girdle. The legs that's rooting us and helping us support this entire body structure, the nerves that's running through that, the skeletal system that's holding our feet and balancing and supporting and keeping everything comfortable and protected without any

22:39 with effortless ease. Observe that. There is so much protection and support that's going on from your skeletal system, and yet we think so much about the mortgages, about our work pressure, family pressure, relationship stress, our health stress, our wealth stress, the stock market is going down, cryptocurrencies crashing, and we put our stress on these external invaluable things. When something extremely valuable that's holding and supporting you from the inside, we don't pay attention and give grace and gratitude to it. Slowly releasing and becoming aware of

23:25 the present. Welcome. There are two types of marrows. Brown marrow and yellow marrow. Bring your cut like a day forward. The yellow marrow is the fat that the bone, the skeleton, preserves inside when we go into a state of starvation or drought. When there's not much in not much nutrition, it absorbs the fat from the bones. The brown marrow Left leg forward. >> [snorts] >> Inhale. Arms to sky. Draw that energy into your crown.

24:10 Mata. Third eye center, pita. Throat center, guru. Heart center, devam. Connecting to your cut like a day, your weapon. Integrating with this club. Om, three salutes. Bhoor. The energy world, sorry, the physical world. Bhoova, the energy world. Suvaha, the causal world. Connecting to these three worlds. Grabbing the club with your right hand, thumb facing forward. And then come to a stance. >> [snorts] >> Interchanging the club from one arm to the other arm. Inhale and exhale. Inhale and exhale. Inhale and exhale. Inhale

24:55 and exhale. Inhale and exhale. Don't forget, if the club falls off your hand, it's because the mind has checked out from the current place. So, if that happens, by tradition, by lineage, we do 10 yogic squats each time we drop the club Kadalakkatai. The first time, we'll all do the squats together because if you didn't know how to do it, it's only fair that the entire class has to share it. But, the second time, you're on your own. >> [laughter] >> All right. Saying that, we're moving forward. This very single movement, this most simplest basic movement, is the most advanced principle of the

25:41 Kadalakkatai tradition itself. It regulates your nervous system. It integrates your muscular system. It strengthens your skeletal system. See how when it's oscillating, it's trying to peel you off the ground? You plant your fascia, your plant fascia, your feet, your arch, into the earth and strengthen the grounding of your skeletal system. The bones provide us grounding. That's what keeps us grounded. Now, going back to the bone marrow, yellow marrow is fat. Brown marrow is the red blood cells and platelets, which helps in the healing of not just the bone, but the whole body. If an organ dam is getting damaged, or

26:27 you've had a liver surgery, or a kidney surgery, or any surgery, the platelets travel from the bone marrow and heals and repairs them fast. They're like the little soldiers that are protected in the armor of the body. The skeletal system is your armor. It protects your body. By training the skeletal system and keeping it healthy by having your nourishment of calcium, potassium, magnesium, vitamin D, vitamin K through fish, fish oils milk, dairy products fresh foods, whole foods not processed foods, not packaged foods,

27:12 you are keeping their bodies health intact. Hydration is another important one. Movement is another important one. It is suggested that progressive movement, what we've just done is progressive movement. Slowly, slowly, slowly we built up and we're moving in different dynamics. So, forward dynamics and then backward dynamics. So, 360° dynamics. Inhale and exhale. Actually, this is seven 20. 360 in the front, 360 in the back. Inhale and exhale. Inhale. Exhale. Inhale. Twist and turn around and look at your club in the back. Inhale. Exhale. Inhale.

28:00 Exhale. Beautiful. And try to keep that heel onto the earth, glued onto the earth. Just the cut there on the hips are moving. That's it. Beautiful. Opening the passage way of the blood to flow through the body, to carry the nutrition to the bones and the bone marrows, opening and stretching and lengthening the connecting tissues of the skeletal system. These are simple movements, but such complex training methodologies of a warrior. The warrior, today's warrior, is not outside. The war is inside. It is mental health.

28:46 So, the warrior of the modern human needs the same components of the ancient warrior who actually went to war in a battlefield. Today, the battlefield is brought into our minds through media, through mass media, through the news that we are fed into our minds. Exhale in the back, inhale in the front. To regulate that information and to regulate that amount of exposure, one needs to strengthen their mind through their body. They both are interconnected. The body only does what the

29:32 mind is distracted with. >> [sighs] >> So, paying an attention to the body for 1 hour a day helps the body to repair, heal, and recover. 10 more of these. Five more.

30:18 Exhale. Nah-le. Inhale. Anj. Okay. Bringing the Kalari Katte to your shoulder, diagonally across your back like this. Inhale here. Exhale, swing up and bring it back to the same spot. Exhale. So, the same may part of movement, remember? So, we were picking up the weight here. Inhale here. Exhale here. Inhale here. Exhale here. So, go on the same side.

31:04 Yeah here. Exhale here. 10 on each side only. Careful with your knees. Be present with your movement, otherwise you can hurt your knees while you're twisting the knees. Last one. Opposite direction.

32:05 Inhale to sky. Exhale, strike. Inhale to sky. Exhale strike. Inhale to sky. Exhale strike. Last one. Now, the movement where it start from the back of the the back diagonally. Inhale and exhale. Inhale and exhale. Do it slowly. Inhale. Exhale, strike. Inhale, load your weapon

32:50 in the back. Exhale, strike. Inhale, load the weapon. Exhale, strike. And look at your weapon as far as your eyes can see. As far as your eyes can see, look at the handle and strike. And take your eyes back. 27 of these. Careful not to hit your back.

34:22 Okay, that's plenty. Take a moment here and gently twist with your kind of cut. >> opposite side >> [snorts] >> but the Last moment for the day. Inhale to heart. Change hands. Exhale. Inhale. Exhale. Inhale. Exhale. So, inhale to heart.

35:08 Change hands. Exhale. Inhale to heart. Change hands. Exhale. And see if you can find the flow. Make it like a rainbow. Find the joy in your flow. Caution about skeletal system. Osteoporosis. Feebled bones. Soft bones. So, after the age of 30, our bones starts to slowly age. It actually stops doing the thing where it breaks itself and regrows itself. So, it is important to look after the bones

35:53 through the right nutrition, movement. Gotta look at that. May pardon. Climbing stairs is good for the bones. Walking is good for the bones. Progressive practice like an ancient practice like this is extremely good for the bones in keeping that youth of the bones. So, it's only a natural process by 30. Yeah. This one. Inhale. Yeah. And then change hands. Exhale. Inhale. Change hands. Exhale. Inhale. Change hands. Exhale.

36:40 >> [laughter] >> It's okay. It's all part of the class. Yeah, that's it. Very good. That's it. [snorts] So, suddenly sometimes it can look like we're doing something like this, but that the body is not ready. We haven't trained for that because we can easily dislocate a shoulder. With that weight, when it's here I think this is about 4 5 kilos, but when I move it here, it becomes 8 or 9 kilos. You can see that how the weight shifting my arm away. If I'm not trained for it, it will open the shoulder socket and take it with it. Same way when the weight's here, it's 5 kilos, but when I move it here, it becomes 7. And when I move it there, it becomes 8 or 9. And then when I move it there, it becomes 10 or 12. So,

37:25 have to train Not Not saying you need to use a higher weight to train. The lighter weight trains all of those muscle fibers, tendons, tissues, ligaments, so you can actually hold the collar out like move it out like that. >> [snorts] >> Okay. Back to ligaments. Osteoporosis or porosis pores. So, the bones have pores The bones are actually porous like ceramic. So, if those pores increase in the bones the bones become quite feeble. They become less dense. So, you want to improve the bone density by keeping the calcium, protein, magnesium, all of the things we spoken about, right? >> [snorts]

38:10 >> And this starts to take place when we're about 30 and starts going in the direction towards as the older we get. So, older we get, the bones become fragile and feeble, which makes it easier for it to get broken. Like, for example, my grandmother had a fall. Perfect health, no blood pressure, no diabetes no heart condition, nothing. Perfect health. She had a similar way of living. Because she was a naturopath, and then one tiny fall from the last step of the staircase collapsed a hip because the bones naturally are getting old. >> [snorts] >> And that was the end of it.

38:56 Went to hospital, got medication. And the medication that they gave actually weakened the bones even more. And then she got dementia, and then 2 years after she passed away. Until then, she had the sharpest memory. Okay. So, coming back to medication, menopause medication, cancer medication, all affects the bone. So, if you are someone who's taking medication for health, look up the medications you're taking and refer their side effects to bone, and it'll tell you. Sedentary, not moving the bones, or can also make the bone fragile. So, movement is essential. Walk is essential. Sunlight is essential.

39:42 Outdoors is essential. Barefoot walking is essential. So, anything that you can do to keep that skeletal system challenged and in activity will keep that bone healthy and living longer. So, you don't have to stay. You don't have to think that it's only 30 years. It can actually go up to 120 years if you look after your skeletal system. All right. Five more of these. Inhale and exhale. Now, we're going to go a little bit faster. Inhale and exhale. Inhale and exhale. Now that everyone's got the movement, we've nearly done a hundred of these. Inhale and exhale. Inhale and exhale. Inhale and exhale. Inhale and exhale. Last one. Inhale and

40:29 exhale. And then, place your cutlicut base on the ground. >> [snorts] >> We're going to quickly break our bones and then finish the practice with that, okay? So, picking up the handle side and tapping into your actual bone. Giving it a micro fracture so it can repair and restructure the bone to a optimal bone health. Only only tap it in a way so this sound That's the sound you eventually want to hear, but you work yourself to it. 27 on each limb, okay? 27 on each limb.

41:19 The inside of it is just muscle. So, it's the the outside of it is where you want it to be striking. 27 on the other arm. If you have the time, you can go all the way to the shoulder. Today, we're just practicing here just to give you a taste what that feels like. So, when you finish it, you'll feel something's going on, the changing the reverberation of the bone because you're not just micro fracturing the bone, we're also creating a vibration in there so that it can vibrate to your optimal present self. Restructuring. Resetting the skeletal system to its optimal state.

42:14 And there inner shin. My teachers used to get us to roll this by lying on top of it on the shin. It That's more painful than just striking it. Cuz it's bone on bone, hard surfaces on hard surface. Only thing this one doesn't have nerves and stuff to feel the pain, but the bone does have nerve connected to it. And pain is the real teacher.

43:09 And the opposite side. Okay, place your kattis in front of you. Right leg forward. Arms to sky. Draw the energy into your crown. Mata,

43:56 pita, guru, devam, connecting to your kattis. Thanking your weapon for today's practice, today's katti practice. Om. Bhur. Bhuvah. Svah. Placing your Cadillac taste to the side, laying flat on the floor, on the ground, on your mats. >> [snorts] >> Palms to the side. >> [sighs] >> Let the weight of your skeletal system

44:41 be cradled by the earth. Let the weight of your bones be cradled by the earth. Relax your breath. Soften your breath.

45:27 Free your mind. Relax your mind. Let it be free. And allow yourself to integrate to repair and heal with today's practice.

47:14 >> Let the weight of your skeletal system be cradled by the earth. Let the weight of your bones be cradled by the earth. Relax your breath. Soften your breath.

48:04 Free your mind. Relax your mind. Let it be free. And allow yourself to integrate to repair and heal with today's practice.

49:55 >> On your next breath, take a deep inhalation. Raise your arms above your head. Stretch your body. >> [sighs] >> Arms to sky. Feet to sky. Roll up and come up. Right leg forward. >> [snorts] >> Arms to sky. Draw the energy into your crown. Mata.

50:44 Pita. Guru. Daivam. Connect to earth. Send love and healing to all your loved ones, all the beings of your world. Share the energy you've cultivated. Only keep what you need. Om. Three salutes. Bhoor. Physical world. Bhuva. Energy world. Suvaha. The causal world. Thank you. Look after your bones. Keep hydrated. Keep moving.

51:30 Namdri. Namaskaram.