Kundalini Yoga: Release Negative Patterns and Habits

[@anneelatham]

Hello! I want to thank you for your classes. I really appreciate you for your teaching style (the speed and clarity of instruction, the amount of cues, the modulation of your voice and your demeanor). I have a question as well: how do you see inversions during menstruation? Should I avoid them? Can you offer any other tips regarding which positions to avoid (if any) in Kundalini yoga when menstruating? Thanks in advance for any insights you may be able to offer.

[@RefeelYoga]

Thank you so much Annie! 😊💞 With regards to inversions or other practices during menstruation, in the end it's really a matter of preference. I definitely don't belive that inversions should be avoided. If you follow Tantric teachings these type of poses and practices that sublimate the energy (move the lower energy to higher centers) are highly encouraged during this time of the woman's cycle to make use of all the excess energy that is accumulating. My wife, Clelia, often does light inversions such as Viparita Karani or even gentle Uddiyana Bandha to relieve some of the physical pressure and it also helps her develop a more calm and clear mental state. That been said, it doesn't mean that you should do 20min of headstand every day of your menstruation if it causes you discomfort or feels unnatural. Go with what feels right. There's no need to feel limited or inhibited. There are some practices such as doing Dhanurasana (the bow pose) in a dynamic way (rocking back and forth on the belly), or Nauli Kriya (a deep abdominal massage) that can cause an increase in bleeding. In this case these should be avoided. But again, I know some women who are very experienced and love to use Nauli Kriya to releive pressure and sublimate the energy. So it's up to you to experiment and see what's best for you. And it will likely change cycle to cycle or day to day ;) Hope this helps! 🙏🏼💖

[@anneelatham]

@@RefeelYoga Thank you for your response. I appreciate the tips and also the encouragement to listen to my body and find what feels right for me. And one more appreciation from me: I have watched several of your videos and have yet to find one single ad. I really appreciate that. Let me know if I can donate to support your work in order to keep it ad-free.

[@RefeelYoga]

Thank you Annie! As we are both currently without income we may implement advertising on the channel as a way to create some revenue in these challenging times. Of course not in the middle of classes or meditations. I'll make sure it's as non-disruptive as possible, if we go this route. But we are also putting together a Patreon page where we will be taking donations, offering some exclusive content, and for sure it will all be ad free over there ;) It's very young at the moment but if you want to check it out: www.patreon.com/refeelyoga

[@svetlana1328]

I love Kundalini Yoga 💝. I used to take Kundalini yoga classes a few years ago. Great experience! I really enjoyed this kriya today. During the practice I could feel heat all over the body. Some asanas were very challenging for me. So I performed them a half way. After practice I feel balanced. My mind is mostly calm, but I’m still energetic, getting through my day. Very nice 😊💓. Thank you! 🙏😊

[@RefeelYoga]

I'm always so happy to read your experiences Svetlana 😊💓 This is actually one of my favorite classes to teach! Doing the Sat Kriya at the end in a room full of people is amazing! Maybe you saw already but I also have the full class version of this kriya available, titled "Kriya for the Instinctual Self". Once you get comfortable with this shorter 30min version, you've got the 75min version waiting for you 😉

[@svetlana1328]

Refeel Yoga Thank you Andrew! 🙏😊. I’m happy to be your student. I really like your teaching style 👍💓. And yes, I saw today the full version of this kriya. Will definitely do it later. Thanks again! 🙏😊

[@suescape]

I love how you teach this shortened Kriya. Am so drawn to it I've been doing it every morning. This morning doing Aquarian chants as well! Blessings to you

[@RefeelYoga]

Thank you! The full version is one of my favorites to teach in my live classes but I know at home some people struggle to find 90min to practice on their own. So for this reason I made this condensed version. I'm glad you like how it turned out 🙏🏼💕

[@samidu492]

Wht is aquarian chant?

[@suescape]

@@samidu492 It's a special set of chants put together for morning practice used in Kundalini Yoga.

[@vickyscheyltjens5724]

wow this was so powerful,thank you for showing i am so much stronger than i tought i was never imagined being able to do the plow pose🙏namaste

[@RefeelYoga]

Yes! Great work Vicky! I'm very happy for you Thank you for sharing! Namaste 🙏🏼💕

[@CaliAna2024]

Great class! Thank you! Sat Nam🙏

[@RefeelYoga]

Thank you Ana! I'm glad you've enjoyed 🙏🏼💖

[@skyline3053]

Really feel happy that I find you,doing kundalini yofa every day now.Thank you for sharing your beautiful practices

[@RefeelYoga]

I'm so happy that you found us as well! Great to hear that you're practicing regularly 💕

[@dubrabradubrabra6871]

I really enjoy your classes !

[@RefeelYoga]

Thank you! I really enjoy your comment 🙏🏼💕

[@relentless_m7614]

Thank you so much! I'm back at it again today - my second day of doing Kundalini yoga. I've searching for something like this for a very long time and finally found it. Thank you for being a great teacher. I definitely have to build my endurance of the breath of fire. I'll be back tomorrow!

[@RefeelYoga]

Amazing! Very happy to see you back again! :) Yes, it may take a little bit of time to build the breath of fire. But you will get there quite quickly with regular practice

[@bloodymary6814]

Sat Nam ☀️ I've never liked to do yoga with KZbin videos but I found you and i feel so happy! I love to do practice every morning and listening to you, thank you thank you thank you so much ❤️ Keep up with the great energy you have!

[@RefeelYoga]

Thank you Mary! I'm so glad to hear that you've found some inspiration to practice and are enjoying the channel :D I'm very happy to have you here

[@walktalk_208]

I love ure knowledge and yoga classes too! Thank you! Bless you!

[@RefeelYoga]

Thank you so much Kiera! I'm very glad you are finding value in the teachings 🙏💝

[@MsEAFH]

I enjoyed this class. Thank you

[@RefeelYoga]

You're very welcome! I suggest you try the full version titled, "Kriya for the Instinctual Self" 🙏🏼💕

Thanks! Continue sharing with us

[@RefeelYoga]

Thank you Rogério 🙏💞

[@hannamahafzah9281]

Thank you 🙏 it’s so beautiful thanks God Sat Nam I been doing Yoga longe time I don’t know you at least I know follow you am very happy 😃

[@RefeelYoga]

Well Hanna, if you're happy, then so am I!

[@ludab5073]

Thank you very much for this practice! 🙏

[@RefeelYoga]

You're so welcome Luda 🙏🏼💕

[@gorillabff4087]

Looks fantastic Andrew, thanks so much. I have a bad habit to break in 2023 going to use this to loosen those binds. So many of my favorite postures in this sequence, too. Thanks so much and happy 2023!!! 🙏🧘‍♀😍💓✨

[@RefeelYoga]

Awesome! I'm glad you've found this one! It's also one of my favorites 🥰🙏 If you're interested to try, I also have a longer version you could check out on days when you have more time kzbin.info/www/bejne/m6rSm5aZp9R7fLs

[@beforeourveryeyes]

Your videos are so valuable. Thank you, so much.

[@RefeelYoga]

Thank you! I'm so glad to know you are enjoying and finding value in the classes we are sharing 🙏🥰

[@Gwreck562]

So I've tried 3 of your Kundalini yoga videos so far and I have really liked all 3 I am very impressed! I watch a lot of different Kundalini yoga teachers on youtube and your videos are really good as well! Looking forward to trying more keep up the great work! Sat nam

[@RefeelYoga]

Thank you so much! I'm very happy to hear that you are enjoying the classes. Which other 2 classes have you tried so far? Wishing you a merry Christmas 🙏💕 Sat nam

[@Gwreck562]

@@RefeelYoga One of the was the 7 Chakra Kundalini yoga video. And I forgot the other ones title but I did leave a comment on it. Oh yeah I think it was called Spinal series for the spine for sure about 30mins long. Merry Christmas have a blessed day!

[@AnatoliyO]

great channel! thank you so much. sat nam.

[@RefeelYoga]

Thank you Anatoliyo 🙏💕 Sat Nam

[@nadjaandersson3013]

Thank you very much. Both long and short versions are wonderful

[@RefeelYoga]

Awesome Nadja! I'm glad you like them! 🙏💞

[@FACTWALLAH1]

Great full

[@RefeelYoga]

Thank you Krishna! If you enjoyed this class, I have an extended version of this Kriya, under the name "Kriya for the Instinctual Self". It's one of my favorites!

[@susanmarshall9927]

This is my favorite video. More videos like this, please!

[@RefeelYoga]

Thank you Susan! It's my favorite as well! Have you tried "Kriya for the Instinctual Self"? It's the extended/full version of this one. Definitely recommended! 😎

[@ghostATK]

Thank you so much for this class ❤️❤️ Releasing old patterns apart of my ego and you are helping me with it.

[@RefeelYoga]

Great work Ze! This is the most challenging and admirable work we can do in this life 💞

[@Lalimiu]

I❤your channel

[@RefeelYoga]

Thank you 🙏

[@fernandadiazaracena5217]

Thank you very much🌱

[@RefeelYoga]

You're welcome Fernanda 😊

[@phamandersson3919]

You are best to teach yoga

[@RefeelYoga]

Oh Pham, you're too sweet 😍💕

[@arisnieuwkerk]

I love this video! I used to do the shoulder stand as a child just for fun, its cool to see how some of the simplest postures + breathing can really move the energy around.

[@RefeelYoga]

Right!? I used to do Uddiyana Bandha as a child just to freak people out. Years later it turns out that it's a powerful Kundalini practice 🤣

[@theraclazing789]

Thank you so much! I practice every once in a while with you . This morning it has really helped me with release and getting back in the lightness and power , so greatfull

[@RefeelYoga]

Thank you! I'm so glad to know that this practice has benefitted you today 🥰🙏💜

[@nadjaandersson3013]

great. thank you

[@RefeelYoga]

You're welcome! I just released the full version of this practice yesterday. If you liked this, I recommend you check it out 🙏🏼💖

[@vickyjordaens1110]

Love this so much!! Thanks Andrew 🙏🙏🙏

[@RefeelYoga]

You're very welcome Vicky! It's one of my favorites too! I have a longer version, called the Kriya for the Instinctual Self, that you will probably really like as well! It's the way I teach this class live ;) 🙏💞

[@nickyszmala]

Thanks

[@RefeelYoga]

Thank you so much Nicky! I'm glad you enjoyed this class 💖🙏

[@shaunlester5738]

Great kriya :) Thank you for teaching the practice, I enjoyed you doing so

[@RefeelYoga]

Thank you Shaun! Glad you enjoyed 🙏🏼💖

[@ingridinkubaator3372]

Thank you so much, so grateful you made this video!💛⭐🌙

[@RefeelYoga]

You're so welcome Ingrid! I'm glad you enjoyed! 🙏💞 I also have this sequence in a longer 75min version under the title "Kriya for the Instinctual Self" if you want to try that one out as well.

[@ingridinkubaator3372]

@@RefeelYoga Thank you, I so enjoyed🙏💛 I will try it also...thanks a lot for the recommendation!!😊Sending you lots of love from Estonia!!💛⭐🌙

[@Heal781]

thank you again, very informative video. very strong energy flow, i could not do head down but may be one day. Thank you

[@RefeelYoga]

Good work Sadia! I'm glad you enjoyed! And no worries if you couldn't do every practice. I'm sure you still felt the benefit 😉 I'm glad that you took care of yourself and only did what you were able to. Thank you 🙏🏼💕

[@vikramgowda9919]

Namaskar guruji.

[@RefeelYoga]

Namaskar brother 🙏

[@tahatydance4093]

Thank you so much! I love to practice with you! Very powerful exercises! It let me full of light!

[@RefeelYoga]

Thank you so much Tahaty! 💖 I'm very happy you get to enjoy the practices as much as I do 😁💕

[@lucila5466]

Omfg the breathing is the hardest part! Amazing practice! thank you

[@RefeelYoga]

You did great to complete it! Good job Lulu 🙏💞

[@atzimier6896]

Thank you for sharing this cleansing practice ❤️🙏

[@RefeelYoga]

You're very welcome Dora! Glad you're enjoying 🙏🏼💕

[@uh8856]

Still one of my favourite kriyas... 🙏

[@RefeelYoga]

Mine too! 🥰 Thank you!

[@violetv3958]

So great!!

[@RefeelYoga]

Thank you Violet 🙏🏼💕

[@stephenlalama113]

Another great practice to help us go through these challenging times. Thank you!

[@RefeelYoga]

Thank you, Stephen! Glad you're keeping up the practice 🤗💞

[@etphonehome-g1l]

Thank you!

[@RefeelYoga]

You're welcome! 🙏💞

[@barakzilberman2479]

Very helpful!

[@RefeelYoga]

Thank you Barak! I'm glad it was helpful for you!

[@gargiagarwal829]

Beautiful practice. This absolutely made my morning and the entire day. Thank you so much for this 🤗❤️✨🙏🏼

[@RefeelYoga]

You're very welcome Gargi! I'm so happy that you have enjoyed and benefited from this class 🙏🏼🤗❤️

[@hannahwood7717]

Thankyou so much 💓

[@RefeelYoga]

You're welcome Hannah 💞😊

[@kamalpathak3751]

Thanks sir

[@RefeelYoga]

You're welcome!

[@azizaaziza4092]

Thank you so much🇨🇦 😘🙏🙏

[@RefeelYoga]

You're so welcome 😊💖💖

[@djrobsykes1]

Thank you Andrew.

[@RefeelYoga]

You're very welcome Rob! Glad to see you're keeping up the practice! 💞 I want to encourage you to try the latest class that I shared, "Kundalini Yoga: Prana Mudra + The 9 Part Complete Breath" I'm interested to hear what you experience with it ;)

[@rasheedawalker8341]

I love your classes, you do a great job explaining!!

[@RefeelYoga]

Thank you Rasheeda 🙏

[@dattasaruk4336]

Namaste Andrew !

[@RefeelYoga]

Namaste Ji! Thank you for all your comments 🙏💕

[@evasuzdalova8714]

grazie mille

[@RefeelYoga]

You're welcome! I'm glad you enjoyed 💞

[@happytourselders5947]

Suprb and good

[@RefeelYoga]

I'm so glad you enjoyed 🥰

[@serenemind1866]

Very good tnx

[@RefeelYoga]

You're very welcome 💖

[@marlenemunkhallingmikkelse7562]

Just what I needed today, thank you 🙏❤️

[@RefeelYoga]

You’re very welcome Marlene! 😊 I'm glad it served you 🙏💞

[@marymillan6054]

Thank you for share!!... whats the best moment to do this, morning or night?, thank you blessings!!

[@RefeelYoga]

I prefer in the morning, as I find this class quite energizing. But I would encourage you to experiment for yourself and see what feels best for you ❤️

[@claudiacano1774]

Amazing 🤩

[@RefeelYoga]

Thank You! 🤗

[@foroozandarafarin4069]

Great

[@RefeelYoga]

Thank you 🙏💕

[@adeleneong9149]

Last yoga stretch will come back Aging once I am recover from my surgery and get back with my stretches with other yogas 4-11-2022 Sunday and repeat

[@RefeelYoga]

Awesome! Yes, take time to recover dear. I look forward to hearing from you when you return 🥰🙏

[@adeleneong9149]

@@RefeelYoga all right

[@adeleneong9149]

@@RefeelYoga all right

[@nadjaandersson3013]

A very nice class . The plough was a little demanding

[@RefeelYoga]

😂 The plough is by FAR the toughest part of this kriya! Good job! 💕

[@phebedeklerk1317]

This is one of my favourites!

[@RefeelYoga]

Mine as well 😍 Did you try the full version?

[@phebedeklerk1317]

@@RefeelYoga is it online? I could not find it

[@phebedeklerk1317]

I would love to try the full version!

[@RefeelYoga]

Ah! Sorry, it's under another name ;) kzbin.info/www/bejne/m6rSm5aZp9R7fLs

[@phebedeklerk1317]

@@RefeelYoga Great Thank you! I will try it out this weekend :-)

[@milamonteiro2070]

This is now my favorite video! Wow!! Amazing! On the butterfly exercise I started to cry... Why?

[@RefeelYoga]

I'm very happy for you :) The butterfly exercise is working very strong with the first and second chakras. The first chakra, Muladhara, is all about survival. So lots of experiences connected with fear, not feeling safe, not feeling supported, etc. are stored here. The second chakra, Svadhistana, being the seat of the sexual energy, joy, imagination and social relationships, holds most of the rest of our emotional experiences and traumas. So as we work with these centres it's very common that energy can be released in the form of an emotion. What is more important than understanding WHY or WHERE it came form, is simply ALLOWING it. Try to experience whatever comes without creating a story, without making it bigger or smaller than it is. Just allow whatever comes, observe it and you will notice how it moves and, eventually, passes on its own. This is the crucial part of this practice! Because when we allow our emotions to move within us this is how we truly release them. And this is what breaks old patterns and creates space for something new. It's very beautiful that you cried. Thank you for sharing. Please, never hesitate to share or ask anything you want. I'm happy to listen and offer whatever I can

[@milamonteiro2070]

@@RefeelYoga I feel that you are my real yoga teacher! I'm glad to find you among so many other people. May I follow you on Instagram?

[@RefeelYoga]

Thank you so much. It warms my heart that you are finding such benefits from the videos I'm sharing

[@milamonteiro2070]

@@RefeelYoga I think you guys are amazing, doing an amazing job! I started to follow your wife, maybe I met her in Koh Phangan few years ago. She is familiar ❤️ maybe from a place called seaboard. I will watch her today 💖 thanks guys, you are amazing 🙏

[@milamonteiro2070]

@@RefeelYoga How many times a week I should follow this video? What combination of videos I should do per week? What do u recommend?

[@serenemind1866]

👌👌

[@emilyaustralis]

Do you have a practice for the higher chakras please

[@RefeelYoga]

Yes! Many! 😉 It's pretty much all we do 😂 I recommend you to check out our Chakra Focused section, lower on the channel home page. Alternatively we have quite a few playlists dedicated to the Chakras. As well as meditations for some of the higher Chakras

[@emilyaustralis]

@@RefeelYoga ok thank you so much 😊

[@leapascal1090]

Hi Andrew! Thank you so much for your classes, I really like the way you teach! I just discovered your channel yesterday and already want to do a lot of your videos for the next days! I just have one question, several times during the practice when I'm squeezing Mula Bandha I felt like I'm almost going to pass out.The squeezing is really intense on me. Do you have an explanation about that feeling? Thanks! :)

[@RefeelYoga]

Thank you Léa! I'm glad you're enjoying the practices 💖 Regarding your question, Mula Bandha can be used to cause a strong sublimation (upward movement) of the energy. Actually, eventually this is what we want when we use Mula Bandha! However, usually one has to practice often for a significal amount of time before reaching this level. And by that time they are equipped and familiar enough with their energy that the sublimation and expansion is a comfortable and welcome experience. There are certain cases, such as yours, where Mula Bandha can be powerful right from the start and because you are not as familiar with the movement of energy maybe it feels like 'too much'. In this situation I would recommend to develop Mula Bandha independently, on its own rather than during the kriya, or try to use Ashwini Mudra (the contraction of the anal sphincter) instead. During the kriya you can do light Mula Bandha or skip it until you feel more comfortable with the energy moving. If you finish ever finish the practice and feel too much 'spaced out' or ungrounded I recommend you to do some forward folding or other practices for Muladhara Chakra. Check out my sequence dedicated entirely to Muladhara to get some more ideas. I hope this helps! Keep me posted on your experience and please don't hesitate to reach out with further questions. If you would like more guidence or have any questions you would rather ask privately you can e-mail: [e-mail] Thank you again for your support 🙏🏼💕

[@leapascal1090]

@@RefeelYoga Thank you so much for taking the time for this complete answer :) Now I understand much better, I've done a few other videos from your channel, including working more independently on Mula Bandha and I begin to be used to the concepts of Bandhas, Chakras, energy sublimation, etc. I'm practicing Yoga since a few years but I've never been deeper into it such as with Kriya yoga. I think I remained on the surface and thanks to you I'm discovering a new world about yoga, it's really amazing and passionating, I'm actually learning a lot! Thank you for the opportunity to go deeper into the yoga world in such an easy and understandable way.

[@RefeelYoga]

Amazing! Thank you Léa! I'm so happy you have come to a space where you are open to go deeper into the yogic path. It warms my heart that you are benefiting from these teachings. Thank you so much for sharing 🙏💕

[@just.lisa.]

💛💛

[@RefeelYoga]

🙏💕

[@fromnowhere8131]

I am holding grudge and anger towards my parents.which i want to release.

[@RefeelYoga]

I recommend you to try this meditation: kzbin.info/www/bejne/d2m5qHqvnciCgbc And if you really want to work on it, I have a free 10 day program called "Love & Light". It would be very good for you! kzbin.info/aero/PL9x6oNwZBfux44HhQXfDNlCZkdaXu5Vjx

[@israrahmedspeeches]

Can we do these daily ???

[@RefeelYoga]

Yes you can. However I would recommend to pair this type of practice with some other, slower, more stable or stretching focused type asana. Just to assure that you are also working on flexibility, slowing the heart rate, and other more "parasympathetic" practices to balance your energy

[@myszekmyszek]

Ehi Andrew and Clelia, thanks a million for the great content! I have a question regarding the arm twisting: do you keep your arms rigid and stiff from the shoulder to the elbow or you kind of 'let them go' freely? Namaste

[@RefeelYoga]

Thank you so much! 🙏🏼 With the arms, I wouldn't say 'stiff' or 'rigid' but you want to keep the chest open. So more focused on the pulling back of the shoulder blades. This encourages the opening of the chest and heart center and deeper twisting of the upper spine. But overall yes, let go, so the twist, lubrication and energizing can happen naturally. Thank you for your question! Namaste 🙏🏼💕

[@myszekmyszek]

@@RefeelYoga Thanks a lot! Take good care of yourselves in these weird times, namaste from Poland

[@RefeelYoga]

🙏🏼💕

[@lifefan9790]

Hello thanks for sharing your practice I have a question is it necessary to be celibate to practice kundalini yoga

[@RefeelYoga]

No, definitely not. Many practices originating from Tantra are designed to be accessible to "householders", not only those who choose a life of renunciation.

[@adeleneong9149]

Do you need any diet for this stretch 😊

[@RefeelYoga]

No. There are diets that can make these practices more effective, but there is no need to feel any limitations or restiriction 🙏

[@adeleneong9149]

@@RefeelYoga all right

[@pet05et73]

You are so cute without the beard! 😊

[@RefeelYoga]

Aww you're so sweet. I think I look like a child 😅

[@pet05et73]

Au contraire ;)

[@sidraali5674]

Hello. I am a complex trauma survivor. Nothing works on me literally nothing. I had multiple sessions of EMDR and about one year of hatha yoga but literally nothing works on me. I feel I am about to collapse. Will this yoga help me?

[@RefeelYoga]

Yoga is a great tool to support in all paths of healing. From physical fitness to mental and emotional health. However, in the case of specific needs, it is always best to consult a professional. I would recommend you seek the guidance of a trained therapist, who specializes in trauma recovery and use Yoga as a supplementary practice to assist in your healing. I wish you all the best on your path. And I truly believe with patience, love and compassion, all wounds can be healed an all challenges can be overcome 🙏💞

[@sidraali5674]

@@RefeelYoga Thank you

[@RahulSingh-qf4kk]

Hey there ,I am practising semen retention it's my 6 th day . I am having a huge emotional effect , I am getting more imotional , angry and moody day by day . I don't know what to do . Please guide 🙏🙏

[@RefeelYoga]

This is great brother! It means you are starting to feel again! As your body begins to rebalance all the hormones and neurotransmitters that are depleted due to constant emission, you will start to experience more of life. More energy, more emotions, more potential. The beginning may be challenging. It can be painful. But like a cut that gets itchy as it heals, your difficult emotions will pass and you will find yourself healthier and string than ever. Just stay strong, present and patient. And avoid to "scratch" the itch so the healing process doesn't take longer.

[@RahulSingh-qf4kk]

@@RefeelYoga thank you so much brother for reply , and by the way the uddiyana banda was really powerful and helpful 😌😌

[@savitagoyal2023]

🍫🍫

[@RefeelYoga]

Ahaha chocolate? 😂

[@savitagoyal2023]

@@RefeelYoga yes chocolates...a gift for gratitude ☺️

[@savitagoyal2023]

@Level ARE3RA Thanks...will try!!

[@savitagoyal2023]

@Level ARE3RA it should be done once in a week Friday evening to Saturday evening....

[@priyankajadhav5043]

Mantra is om namo gurudev namo not ong

[@tinykamalski6212]

non c est bien Ong Namo Guru Dev Namo

[@RefeelYoga]

🙏💗 🙏

[@inthelineoffire2250]

Wish these videos would leave the darn words up for the chant!!! Not helpful for beginners.

[@RefeelYoga]

Sorry my friend, I didn't think to do that when I was editing the video 🙏 "Ong Namo Guru Dev Namo"