Inner Cauldron

The package contains a talk with an introductory class and nine yoga classes.

We kindle the best source of energy, the inner fire of the abdomen. In yoga, this means more than strengthening the superficial abdominal muscles; it also involves deep activity within the abdominal cavity. We prepare for yoga jumps, lunges, Chaturanga, twists and asanas connected by a strong centre. We add massage of the organs with the hands and inner muscles through yoga kriyas for cleansing the body.

We direct attention towards this part of the body so that we can use the subtle abdominal muscles ever more effectively. These exercises support highly functional digestion, and when we metabolise food healthily, we more easily process other problems, relationships and information. We immerse ourselves in our “field of elixir”, the “sea of Prana” and the body’s centre of flow.

Themes covered:

• supporting digestion
• jumps in yoga
• asanas for core strength
• twisting asanas
• massage of the abdominal cavity
• Uddiyana Bandha Kriya and Kapalabhati
• an inexhaustible field of strength
• healthy emotional release
• proper eating and chewing

The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.

INTRODUCTORY TALK AND YOGA CLASS ON THE THEME

The abdomen is our source of vital energy and a centre that transforms both matter and emotions. In the introductory talk, we explore precisely which part of the body this is, its function, how yogic principles approach it and useful Ayurvedic dietary guidelines that support digestion and healthy intestinal flow. We discuss the principles we will practise and repeat throughout the month, as well as the gut-brain connection, the microbiome, habits and why we crave certain foods.

1. ALONG THE INTESTINAL FLOW

We begin with a massage following the direction of flow through the large intestine. We massage from the lower right towards the liver, across the stomach to the left ribs and then down the left side and out. We then massage the small intestine and abdominal cavity with the hands. Today, we emphasise opening and closing the lower areas, the entrance and exit of the large intestine, which our pulses stimulate. During the class, we awaken warmth in the body, activate the sympathetic nervous system and work with full breathing that exhales “toxins” from the body. After the active section, we settle and deepen the breath.

2. VORTEX OF VITALITY

This morning, we begin with massage and continue with Sun Salutations enriched with Utkatasana and pulses. We squeeze and knead, contract and lengthen, unlocking the abdomen so that everything can flow and move through blockages. Working with the abdomen and its muscles naturally requires strength and warms the body, but remember that this is not difficult, only challenging and interesting; it is not strain but effort. Organs functioning at their best are ready to feel emotions fully and also release them completely when they pass. This is living with full lungs: to feel life, live it and let go when it passes, whether beautiful or difficult.

3. VORTEX

The vortex is a source of health and awareness and represents the rotational movements we practise throughout today’s class. We begin by energising from a standing position, turning gently and awakening the body’s subtle energy. We find a path of ease through which unnecessary tension can relax more readily. Today, we consider what in our life we can release or burn in the fire of transformation, what is no longer us and what we no longer need to live. In harmony with this, we rotate around the spine and breathe deeply and intentionally. We remain with physical sensations and meditate through the body in the comfortable atmosphere of simple poses and movements.

4. SIDE STRENGTH

The class is dedicated to the oblique abdominal muscles. From a standing warm-up in which we exhale fully while shortening the side body, we progress to asanas from a Warrior II base and various lateral pulses. The oblique abdominal muscles are highly important but used less often in daily life. As we squeeze, shorten and lengthen the side body, we also think about the pathway of the large intestine along the sides and how we massage and stimulate it. At the end, we relax in Bananasana and comfortably lengthen these lateral lines.

5. EXHALE INTO THE TWIST

Within movements that awaken digestion, we work with breath, particularly a targeted, full exhalation originating in the lower abdomen or even deeper, from the strength of the pelvic floor. Today, we find this breath and carry it through several pulsing movements and standing asanas. The path is breath moving the body, with an emphasis on emptying through the exhalation. We first warm up thoroughly so that the spine gradually begins moving and unlocks, awakening digestion. Everything then flows more easily. We circle through Sun Salutations with several added twists and pulses. If this is challenging, naturally skip a Vinyasa when needed.

6. VORTEX OF THE CENTRE

Today, we begin with Ujjayi breath, which adds fullness and warmth to movement, especially the exhalation from the lower abdomen. We practise Kapalabhati to isolate the lower abdominal muscles and then begin warming up. Cat-Cow variations with pulses connecting the knee and opposite elbow, followed by the same principle in Downward Dog, accompany the class. These twists dynamically awaken the abdomen and the vortex of the centre. Several stronger asanas and deeper twists, such as an Utkatasana twist, make the class effective, the body warm and the mind calm.

7. CALM WIND

We begin by awakening the spine in its six directions of movement. Once the back softens, movement immediately becomes easier. The class is calm and stable. We move through Sun Salutations and several familiar standing asanas that repeat the directions of spinal movement, including rotations. We also practise a twist in a squat to stimulate the deeper part of the intestines. We breathe deeply and calmly throughout and enter asanas slowly, without pushing, allowing the body to let us in and settle comfortably. Today, we slow the pace compared with the other classes this month. Enjoy this pleasant yogic practice.

8. LENGTHEN – SHORTEN

We continue with a full exhalation while contracting the abdomen. We want to support digestion and flow through this bodily system even more effectively. The range of movement does not matter; what matters is placing attention in the centre and practising, so that movement gradually improves. Whatever we connect with becomes clearer to the brain. We work on stabilising the centre and connecting the front body through Planks, then complete the class with a twist.

9. INTO THE DEPTHS

Through breath, we descend into the depth of the body, the hollow and silence of the abdomen. Contact with our feelings is the true path because we do not react directly to another person or external stimulus, but to our own reaction to it. When we are in contact with ourselves, we know where we are, what is happening and how we are responding. This is the only place from which we can begin responding differently, meaning changing something. Today, we practise calmly yet intensely with stable asanas, giving ourselves time to breathe and direct the breath into the abdomen. We move through several Lunge and twist variations and practise several pulses and a twist from Dolphin Arms.

We remember that even what we think needs to pass through the digestive system. May the “channel” remain open so that every thought that does not serve us can pass easily.