The Sushumna is the energy column in the spine, also called the super highway carrying the Prana and electrical energy up and down the spinal column. The pathway to the brain and crown chakra travels the length of the spine through all seven chakras. A healthy spine is our ticket to mental and emotional freedom and agile good health.
Follow my instruction cues and always listen to your own body first. I may have worked this kriya many times and can go deeper in the asanas. This may be your first time. Let your body guide you.
And if you are on your Moon/Menstrual cycle or pregnant please substitute any held breath with long-deep breathing.