Mustang Elevate Upper Contrast 2KBS+Yoga Mat in Nepal | 60 mins

Welcome to Nepal. We're here in the Mustang Valley with Dhaulagiri, the 7th tallest peak in the world, in the backdrop for our Outdoor Body Elevate practice. This one is called contrast therapy, focusing on the chest and the back. In Elevate class, we start off with about 10 minutes of yoga, connecting breath and movement. Then we have strength training. 2 kettlebells of equal weight, so make sure you get them focusing on the upper body. Then we end with meditation. So grab your mat, grab your kettlebells, and we're going to get started. With this Elevate class here in Nepal. So meet me on the mat, starting off in child's pose. Knees are wide, heels together in the back. Try to get your butt to hit your heels. And spreading our hands and arms straight out, really opening up the chest. And the shoulders. Deep inhale and exhale. Forehead comes on the mat. We're here in the Mustang Valley, deepest gorge in the world. Dhaulagiri right there, that peak, 7th tallest in the world. And we got our Elevate class Yoga, kettlebells, and meditation. Deep inhale, really open up the chest. Exhale out. Deep inhale, exhale out. Coming into tabletop position, shoulders directly above the wrist, neutral spine. We're going to take some big hip rolls, opening up, coming all the way forward, all the way back, but the heels, big circles. Oh, it's a beautiful morning here in Himalayas. And rotate other side. Big hip circles. Whoo! And let's just warm up the wrists. Bring our wrists straight down. We're just going to lean all the way forward and back. Inhale forward, shoulders over the fingers. And back. One more time, forward and back. Here we go, going into our Cat-Cow. Inhale, backbend for Cow, shoulders roll back, chin up. Exhale, round the spine, chin comes to the chest for our Cat. Inhale all the way up. Exhale down. Inhale up. Exhale down. One more time, deep inhale. And exhale out. Coming into neutral spine, tuck the toes, coming straight into our down dog. Pedal out the legs, straighten the arms, straighten the legs, staying strong in the posture. Mm, gazing through the navel. Deep inhale, look up, slowly walk to the top of the mat. Grab your elbows, ragdoll. Let the head and spine hang heavy. Can pedal out the knees. Deep inhale. Deep exhale. Deep inhale. Deep exhale. And lower the arms. Slowly roll up vertebra by vertebra. Inhale, hands overhead. Coming into prayer pose. Deep inhale and exhale. Hands come to the side, feet rooted in the earth. Tadasana, mountain pose. Closing your eyes, setting our intention for this outdoor Body Elevate class here in beautiful Nepal in the Himalayas. So amazing and full of gratitude to be here and share this practice with you. Deep inhale, exhale out. A few sunnis. Deep inhale, hands overhead. Exhale, forward fold. Inhale, head up, plant the hands, step back, high plank. Just holding here. Deep inhale and exhale. Slowly lower down, Chaturanga. Untuck the toes. Inhale, Up Dog. Exhale, Down Dog. Deep inhale. Exhale here. Deep inhale and exhale. Inhale, step or jump to the top of the mat. Head up, forward fold. Inhale, hands overhead. Exhale, Samasthiti. One more time. Inhale, hands up. Exhale, hands down. Head up, step or jump back. Lower down, Chaturanga. Up Dog. Exhale, Down Dog. Opening up the chest, strong arms, strong legs, gazing through the navel, connecting breath and movement for this Elevate class. Palms rooted into the mat. Inhale, step or jump to the top of the mat, head up. Forward fold, hands overhead, Samasthiti. Coming into Sun B, we just do 2 rounds, then we get into our strength training portion. A little bit more yoga flow. Inhale, sweep the hands on the ground, hands overhead, Utkatasana, chair pose. Stay here, deep inhale. And exhale. Deep inhale. Exhale, forward fold. Head up. Jump or step back. Lower down. Chaturanga. Exhale, down dog. Angle the left foot. Inhale, right leg forward. Warrior 1. Stay here. Bring the hips straight. Lengthen, open up, roll the shoulders back, arms straight. Stay in your strong posture. Deep inhale, exhale, lower all the way down. Chaturanga, Up Dog, Down Dog. Angle the right foot, step the left through. Warrior 1 on the left side, staying here, opening up the chest, shoulders, the hips, staying strong. Deep inhale, exhale, lowering down, Chaturanga, Up Dog. And Down Dog. Deep inhale, deep exhale. Inhale, jump to the top of the mat, Forward Fold, hands overhead, Chair Pose. Exhale, Samasthiti. One more round, a little bit faster, of our Sun B. Inhale, lower down, sweep the mat, Chair Pose. Exhale, Forward Fold, head up, step or jump back, lower down, Up Dog, Down Dog. Inhale, right leg forward, Warrior 1. Exhale, lower all the way down. Up Dog, Down Dog. Inhale, left leg forward, Warrior 1. Exhale, lower down, Chaturanga. Up Dog, Down Dog. Deep inhale and exhale. Inhale, look, jump to the top of the mat. Forward fold, hands overhead, Utkatasana, coming up, Samasthiti. Deep inhale and exhale. Deep inhale, hands overhead, coming down, goalposts, cactus the arms. We're just gonna do a Few standing stretches. Open up, feel the chest, shoulders expand back. Remember, you're bending at the top half, not at the waist. Inhale, exhale, hands overhead, coming back down. Inhale, hands up, right hand grabs the left wrists, and we're going side bend to the right. Deep inhale, sink a little deeper. Deep inhale, exhale, sink a little deeper. Inhale, coming into neutral spine, grabbing the right wrist. Deep inhale and exhale, bending, opening up the right side body. Deep inhale and exhale. One more time. Deep inhale and exhale. Inhale, coming up to neutral spine again. Cactus, goalpost the arms, slightly lean back. Inhale, exhale, open up. Deep inhale. And exhale. Inhale, hands overhead, and coming back down into Mountain Pose. Deep inhale through the nose, exhale out. Now we get into our strength training portion of the class, so grab your two kettlebells. Of equal weight, focusing on the upper body, some dynamic movements. We're going to be doing all sorts of things. We have windmills, we have rows, presses. So grab 2 kettlebells that are equal weight, I'd say in the range where you can get higher reps. If you want more strength training, go a little bit heavier. Grab your 2 kettlebells, we get started in 10 seconds. So let's go. We are going to open this up with Renegade Rows. So kettlebells right here. We have a push-up, row, row. So I'd like to grab the kettlebells here. We go deep push-up, legs wide. We're going to go row, row, straight up. Here we go. Deep push-up. Renegade Rows coming up. Back, keeping the core tight, belly button to spine. Remember, for these first rounds, really get the movement, the posture, and the form down. If you notice, kettlebells, you can hold it up top here if they're heavy. I like coming inside, you get a better grip, more stability. Also, if it's too much, you can go on the mat like this to just do a push-up and a row and a row. Here we go, first one over, block 1. Let's get it. So we have a double clean and then we're going to open up for a chest and back expansion. So grab your bells, here we go. Double clean, open wide, coming up, staying a little bit wider. In your stance. Imagine there's a pencil on your back and you're squeezing it as you expand. Clean openers, clean openers. Awesome work, let's go! Double kettlebell contrast, Dolly Gary in the backdrop. It is just over 8,000 meters shy of 27,000 feet high. Whoo! Kettlebells down, here we go. Opening up, we are on our knees. We have a chest press, so goblet right here. Lean all the way back, pressing up. So focusing on the chest. So one kettlebell, remember you're hinging back, pressing to get the top portion of your chest. Let's go. So try to press almost on an angle so you get more chest and shoulders. Let's get it. Oh, big rounds, non-stop upper body power with Dhaulagiri in the backdrop. 5 seconds. Right now we're currently at 12,000 feet high. Nice work. So here we go. So this is going to be a push-up down to a double Superman crunch. So here we come down, crunch, crunch, push-up down, legs off the ground, crunch, crunch, pushing up, down. Nice and slow, control the movements. Push up, lock out, all the way down. Push up and down. Let's get it! 15 seconds. One push-up. It's a hard style push-up, we call it. Nice and slow. Lock out. Whoo! One more. 1, 2. Nice work. Here we go, bringing those bells to the top of the mat. Remember, grab them on top, inside the bell, or on the ground, whatever gives you the most stability. 1 push-up, row and row. You can keep your feet a little bit wide. One push-up, row and row. 15 seconds, let's go. Push-up, row, row. Altitude's a little different here, 12,000 feet up. Let's get it. 15 seconds, row and row. 10 seconds. Push-up, row, and row. Whoo! Amazing work. Here you go. Remember, double clean, open up, expand the chest. Here it is. 3, 2, 1, double clean. Open up, double clean, open up. See, on the side, double clean, open up. Nice work. Oh, beautiful. Open up. Dynamic movements, full body. It's really core, chest, back. Gonna get a little bit of shoulders. Wow, look at that mountain! 5 seconds, and down. Here we go, one bell, our goblet chest press. Remember, this is different than the straight shoulder press. We want to lean press out on an angle. Here we go. Lean it back, pressing up. Inhale and exhale. Lean back, pressing up. Upper body attack, let's go! 15 seconds, 10 seconds, 5, 4, 3, 2, 1. Nice work! Kettlebells down. Here we go, let's start flat on the mat. Inhale, press up and down, lock out, crunch, crunch. Press up, lock out, down, crunch, crunch. Himalaya, what a beautiful area. We're in the Annapurna Protected Conservation Area of Nepal. It is just absolutely stunning. Inhale. Exhale. Inhale, exhale, squeeze, and up. Here we go, last round of block number 1. We got 3 blocks and a burnout. Oh wee, feeling it already. Let's get it, here we go. Push-up. Row and row. Great work. Stay with me. Stay strong. Row and row. 15 seconds. Row, dynamic upper body here. One more row and row. Coming up, we, we got our double cleans and our back openers. All day. Getting dusty already. Here we go. Double clean, open up. Double clean, open up. Squeezing that back. Let's go. 15 seconds. 10 seconds. 5. And kettlebells down. Goblet chest press. Oh, we look at that. What else could you ask for? Feeling the energy and the power of nature in Nepal. Here it is. Lean back, pressing up nice and slow. Now our next 2 blocks, we're going to be more focused on right side. This next block, and then the left side on block 3. So just get— getting you prepared. We're doing a windmill. If you're not familiar, it's okay, I'll coach you through it. Just stay focused on each movement with correct posture. 10 seconds, pressing up. Let's go! 5, 2 and 1. Kettlebell down, closing out block number 1. Flat on the mat, elbows in. Here it is, and press, lock out, down, double crunch, press. Walk out, crunch, press. Here we go, press. Down. Oh yeah, 5 seconds. 3, 2, 1. More push-up. So we have a bridge press on the right. Keep the other kettlebell handy. Here we go. So right arm first, bridging up, and we're just isolating chest press, right side, 45 seconds. Press straight up and down, keep the elbow tight, engage belly button to spine, lock out nice and slow, elbow in tight. All right, side. After this, we're going right into gorilla rows with both kettlebells. Now we have a windmill on the right. Almost there. Remember, isolating that right chest. Squeeze, lock out. 10 seconds. 3, let's go, 2 more. 2 and 1, and down. Nice work. Here we go, bring the kettlebells up. Both to the side. So you hinge, neutral spine, and we go row and row. Slight bend in the knees. So once again, keeping the back straight all the way up, bringing the kettlebell up to the rib cage. Squeeze. 30 seconds. See this angle, all the way up. Beautiful work. Next we have a windmill on the right. We have challenging exercises coming. If you can't do a windmill then I suggest you just do a power row. So kettlebell is right here, legs wide, locked overhead. So right side stays straight. Our goal is left shoulder coming down to the knee, keeping this arm straight as possible, shoulder locked. And our eyes are at the kettlebell the whole time. So eyes forward, take your time locking out. One of my favorite exercises, gets the whole right side body— back, core, rear delts, chest. Keep going. If that's too much, just do a high row from the ground. Once again, lock out, bend the left knee, gazing, and coming up. One more, down and up. Nice work. Here we go. Now we have a one-arm plank with our right hand, so grab the kettlebell at the top. And as we're doing one arm plank hold, if this is too much, you can come to both or grab the bell like that, which I also suggest. Keeping the core tight, chest tight, shoulder directly above the wrist. So once again, one arm high plank, right side. So all right side these next 3 rounds, and then we switch it to the left. Stay strong. If you have to, you can bring down for a rest, then come straight back up. 5 seconds. 3, 2, 1. Whoo! That is a burner. Wiggle it out. Here we go, chest press, just the right side only. Coming up, bridge and press. Let's go, right side, focusing on belly button to spine, squeezing the chest, elbow comes in, turn. Feel the mountain power here in the Himalayas, building lean muscle and endurance with the Outdoor Body. Keep the hips up. Let's go, almost there. 10 seconds. 5, 4, 3, 2, 2, 1, and down. Nice work. Here we go, coming up. We got our gorilla rows. Get your bells, shake it off. Twisting, opening up, hinging. Here it is, up. Remember, slight bend in the knees, Squeezing those kettlebells all the way up. Inhale. Nice work. Famous for apples up here too in Mustang Valley. This is a very famous area of Nepal. 15 seconds left. A lot of trekkers. We have the famous passes over there where you go from the Mustang to the Manang region. A lot of 26,000, 27,000-foot peaks. Absolutely stunning. Here we go, getting into our windmill. Kettlebell locked overhead. Remember, if it's too much, just do a high row. Straighten the right leg and gazing at the bell, shoulder to knee, coming up slow. Feel it all along the right side body. Look at the bell, come slow. Also, if it's too much, you don't have to go all the way down. Just feel the stretch and come up. This is really isolating the core and and building stabilizing muscles. 15 seconds left. Let's go down and up. 5 seconds. One more down. Oh, here we go. We got our One arm high plank on the right. Remember, if your bell's big, grab it on the top. I like just gripping the fat part, the meat of the ball, and we're going straight. Try to keep your hips straight, this arm locked out, or you can bring it behind, really engaging belly button to spine, keeping everything super tight, shoulder directly above the wrist. Remember, if this is too much, take a break, come back up, or just simply go in high plank. But we are going to go on the left side next round. Squeeze in. You'll be a little bit tilted into that right. You'll feel the abs and the core working super hard, tensing up. 5, 4, 3, 2, 1. 1. Woo! Here we go, last round on the right. Bridge press, let's get it! Hips up and pressing, let's go. Inhale, exhale. Inhale, exhale up, squeezing, isolating that chest. Imagine once again a pencil in the center of your chest and you're squeezing it as you come up. Nice slow isolated movements. 10 seconds. 2. Let's get one more in. 1. And down. Here we go, we got our gorilla rows. Kettlebell straight forward, hinging, slight bend in the knees. And let's get started. Don't bring your neck up either. Because that'll dip into your lower back. Squeeze, really isolate. It's one of my favorite exercises for back, keeping the elbow slightly out on an angle. Mm-hmm. 15 seconds, let's go! Rigorous Himalaya workouts here. Elevate! And time! Nice work. Here we go, windmill on the right. Shake it off, get loose. Open up. Here it is, kettlebell overhead, legs wide, straighten and bend, all the way down, all the way up. Remember, that right leg is super straight, right arm straight, bending into the left knee. Gaze at the bell, coming up. 30 seconds. Oh yeah. Down and up, nice and slow, squeezing all of those little muscles and ligaments. 15 seconds. Remember, this is all about form. 2 more, let's go. 1 and 2, and down. Nice work. High plank. Right side. Oh, it is burning. Let's go. 3, 2, and 1. Stay strong, 45 seconds, then we move to the left side. Get your mind right, going wild here. In the Mustang Valley. Dholagiri, upper power, let's go! The culture of Nepal is amazing, the food's amazing, wildlife. You have to come visit this country. 5, 4, 3, 2, and 1, and down. Here we go, we got our bridge press on the left now. So same thing, kettlebell on the left, hips up high, and pressing. Let's go! Remember, squeeze the glutes. Belly button to spine, press straight up, slight curl in with the thumb to get more tension in the chest. 30 seconds left. Inhale, exhale. Let's go! 10 seconds. Deep inhale, exhale, and coming back down. Here we go, we got double, dual shrug march. So What we're gonna be doing here, shrugging our shoulders back, holding, and coming up. So what I want you to do is keep the tension in the shrug the entire time. So what we're doing is isolating our rear delts, squeezing the back. If you notice right here, shrugging and squeezing as we're marching. Keeping the kettlebell super tight. Try to keep the tension out of your neck and squeeze that pencil right on your spine as tight as possible. Let's go! Bring the knees up, we're marching. 3, 2, 1, bell down. Here we go, we have our windmill on the left. Remember, lock out the left leg, left arm straight, bending the right knee, gazing at the bell, keeping it straight, and come up. If this is too much, remember, just go into a high lawnmower row. Safety first. Lock the shoulder in. Coming up, all the way down, all the way up. Windmill, one of my favorite exercises. Just gets the entire side body— serratus, the rear delts, the chest, the lats. All the way down, gazing at the bell the whole time. Look forward. Gaze at the bell. Down and up. Here we go. You know what it is, high plank on the left side. 3, 2, and 1. Let's get it. Shoulder directly above the wrist. Left arm. One side might be a little bit stronger than the other. That's alright. Just stay focused. Remember, hips straight and a slight tilt in to get the serratus. Squeeze that core tight. Other arm straight out. Whoo! Come on, hotter burns, harder tries. Let's go, 10 seconds. 5, 4, 3, 2, 1, and down. Oh, round 1, block 3. 2 more to go. Here we go, all day. Get in the position, bridge up, elbow in, pressing with the left. Inhale, exhale. Let's go! Elbow in tight, squeezing that chest. Sun is shining bright here in the Himalayas. Let's get it! Almost there. 15 seconds. Keep the hips up. 5, 4, 3, 2, 1. Kettlebell down. Here we go. We got our shrug. Marches. Really, it's an isolated shrug. So remember, shoulders up and roll them back, then down, squeezing, pinching the back as we march up. So normal farmer's walk, we're just like this, or we crunch up for shoulders. Here we're crunching up, back, rolling down, so we're really pinching the lats together to get a little bit more posterior upper back activation mixed in with our core. 15 seconds. Belly button to spine. Let's go. Wow, absolutely stunning. 5, 4, 3, 2, 1. Here we go, getting into— remember, lots of instructions on the windmill. This behind, or you can go on the ground, tap and come up. Left side, here we go, bending the right knee all the way through. And if you notice this shoulder, I slightly roll to get a little bit deeper as I'm gazing at the bell. Creating a nice straight line, keeping that shoulder super stable. Oh yeah, 15 seconds, 10 seconds. One more, and down. Here we go, high one-arm plank on the right. 3 and 2 and 1, let's go. Shoulder directly above the wrists. Stay strong, we're almost there. One more round after this. 30 seconds. Arm out, arm overhead, arm on the hip, it doesn't matter. Just stay strong mentally. Sharpening the mind and the body here in nature, connecting with the energy here of Dhaulagiri in the background. 3, 2, 1, whoo! Here we go, last round. Bringing the heels in, bridging up. Elbow in, and we start to press. 45 seconds. Inhale, exhale. We stay with me, it's burning. Himalaya power, let's go! Almost there, 10 seconds. 5, 4, 3, 2, and down. Here it is. Our dual shrug march. Grab your bells, let's get ready, let's finish strong. Shoulders up and roll back and marching. Got 2 more exercises, then we have a 2-minute surprise burnout, and then we have our meditation. So make sure you have a, a bolster or something to sit on. Don't do it now, but after the workout, after the strength portion, so you're comfortable. Let's go, knees up. Keep marching. Roll the shoulders back, belly button to spine. Keep it tight, 10 seconds. 5, 4, 3, 2, 1. Nice work. Here it is, windmill left side. Love it. Here we go, up and bending the right knee, coming in and up. Squeeze in, crush, grip in the kettlebell at the top, or just keeping it straight, fingers open, staying strong, flexing the glutes, belly button to spine. Up, let's go! Amazing job! Almost there, 10 seconds. Let's get one more in. Down and up, getting into our high plank. Here we go, almost there, last exercise. 3, 2, 1, and up. Shoulder directly above the wrist. So after this, we have 4 exercises, 30 seconds each, just for a burnout. We have hardstyle push-ups, push-ups on our knees, and then we're just doing some Supermans and a back isolation hold. Just to round out this Upper Power Contrast Elevate workout. 15 seconds, hold strong. 10, 5, 4, 3, 2, and time. Nice work. Kettlebells to the side. Here we go. Remember, 2 minutes non-stop, 30, 30, 30, 30. We start with our push-ups, Hart style, high plank, lower down. Let's go. Tap and come up. These are slow. All the way down, 1, 2, 3, coming straight up. All the way down, 1, 2, 3, coming straight up. 15 seconds, let's go! Burn it out, squeeze your chest. Almost there. Slow and come up. One more, all the way down, all the way up. Let's go on our knees, lock the feet in the back. Now we go a little bit faster. Straight down, straight up. Keep the back straight and neutral. We're just burning out the chest. All the way down, locking out at the top. Stay with me, almost there. Inhale. 5, 4, 3, 2, 1. Laying flat right away, Superman crunch. Bring your legs off the mat. Locking out, crunching in, nice and slow. Elbows come to the rib cage, lock out, squeeze in. Oh, 10 seconds, stay with me. 3, 2, 1, heels up, elbows in. We're just crunching our back as tight as possible. 30 seconds. Squeeze your glutes, squeeze your back, squeeze tight. 20 seconds, let's go, squeeze. 10, almost there, go, go harder. 5, 4, 3 2, 1, and time. Woo! Here we go, we are not done yet. We're going into our meditation. So I'm just going to use my kettlebell as a bolster here, grab my mala beads for meditation, and when you're ready, meet me in an easy pose. So just sitting, resting position, whatever is comfortable for you. So that might be sitting on a pillow, that might be in a chair, whatever it is is okay. What I want you to do is take the tension out of your hips, out of the shoulders, and for the next 30 seconds we're just going to reconnect our breath nice and relaxed. Deep in our inhale and exhale. Inhale. Exhale out. Deep inhale. Exhale out. Deep inhale. Exhale out. And just connect to your breath as I explain what we're going to be doing. So we have a powerful Kundalini Kriya meditation for mental control and focus. And what this does is really extending yourself out to the universe. And this one's really— it's for the reactive mind, the obsessive mind. We have in this world thoughts that just come and go, and it's nonstop. So this specific kriya and what we're going to be doing is to control that, dissipate that, and to refocus our mental energy so we can have more clarity and balance internally. So what we're going to be doing, I'm going to explain right now. We're going to be sitting in this position, easy pose, or whatever's comfortable for you. Our sit bones rooted in the earth, our spine is straight, top of the head, our crown chakra, to the heavens. We have a slight neck lock, so slightly tucking the chin down, giving some more expansion in the spine, and our eyes are going to be closed. We have our right arm over the left, and it's going to be at the height of of the throat. So this builds nerves of steel by holding this position and locking it in very tight. So make sure we are staying strong in the posture. I'll coach you through it. So before we start, we tune in as we do with all Kundalini Kriyas meditation with the Adi Mantra. This is Om Dammo Gurudev Namo. I bow to the teacher within. I bow and connect to the divine wisdom within. If you know it, say it with me. If not, you can just keep your eyes closed and listen to the mantra to connect and tune in before we meditate. Bringing our hands together, creating some friction. Our thumbs come to the center of our chest. And closing our eyes, gazing at the third eye between the brows. Deep inhale through the nose, exhale out. Deeply inhale, exhale out. Deep inhale to tune in. Om Namah Gurudev. Ong namo guru dev namo. Ong namo guru dev namo. Deep inhale, exhale out. And getting in a position, sit bones rooted in the earth, easy pose. Left arm comes up, right arm comes over, just like so. Right in center, slight neck lock. And all we're going to be doing is deep, long breathing, controlling our posture. Arms of steel, spine straight, chin slightly tucked down, opening up the spine a little bit more. And we are just holding here in this position. Try to seal your lips Inhaling and exhaling only through the nose. Closing the eyes, gazing at the third eye between the brows. Just control your breathing pattern. On the inhale through the nose, the navel expands, you lift the chest, lift the heart, suspend the breath for a second. Exhale out the nose, lower the heart, lower the chest, belly button comes into the spine. We'll do one more together. Deep inhale through the nose, expand the belly, Lift the chest, lift the heart, suspend the breath. Exhale, lower the chest, belly button to spine. Exhale everything out. Keeping the eyes closed, gazing at the third eye between the brow. Your shoulders will start to shake. This is where we're moving through blockages. This is what you're here for, this specific kriya, to refocus, to engage mental clarity, to dissipate all the blockages that are going on in our mind. Controlling your breath, keeping your spine straight, controlling this reactive mind and our obsessive sensations. Hold strong. You're gonna want to put your arms down, but that's not what we're here for. We're here to push through. We're here to create transformation from within. And deep inhale, holding and squeezing, engaging root lock, the pelvic floor, belly button to spine. Hold. Exhale everything out. One more deep inhale, holding the position, squeezing the pelvic floor, belly button to spine. Hold tight. Exhale everything out, lowering the arms, bringing the hands in Gyan Mudra. So the index fingers touching the thumbs, the other 3 fingers out, resting them on the knees. And we just hold here for a few minutes, just letting the pranic energy of that kriya flow through our body. Gyan mudra. Mudra. Once again, Jupiter finger, index finger to thumb, other 3 fingers are straight out. This is a mudra for knowledge and expansion. Keeping them rested on the knees. Keeping your eyes closed, gazing at the third eye between the brows. Keep the spine Lengthen, sit bones rooted in the earth, crown chakra, top of the head, to the heavens. Soften your breath, but controlled, with the inhale through the nose and exhale out. And deep inhale through the nose. Exhale everything out. Engage Mula Bandha, squeezing the pelvic floor, belly button to spine, holding tight. And deep inhale. Exhale everything out. Engage Mula Bandha, squeezing the pelvic floor, belly button to spine. One more time, deep inhale. And exhale everything out, engaging mula bandha, squeezing the pelvic floor, belly button to spine. And relax. Mm. Bringing the hands together in the prayer pose, thumbs to the sternum, elbows out. We close this practice with Sat Nam. Truth is my essence. Truth is my identity. Deep inhale to close. Sat Sat Nam. Sat Nam. Thank you so much for joining me here in Nepal for that Outdoor Body Elevate class, fusing yoga, strength training, and that powerful Kundalini Kriya meditation. Getting better, working each and every day to enhance ourselves mentally and physically. So happy you joined me here in Mustang Valley, Nepal, with the 7th tallest peak in the world, the Dhaulagiri. Just a magical, amazing, sacred land, and I'm so honored that I'm able to bring these special workouts and videos for you. We have lots of practices throughout Nepal— meditation, yoga, Elevate classes, strength training— so make sure you check them all out, and I'll see you next time in outdoor body practice. Namaste from Nepal.