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Yoga - Before Kundalini Practice

Yoga - Before Kundalini Practice

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Published by VIJAY
A very useful book on the subject.
A very useful book on the subject.

More info:

Published by: VIJAY on Feb 01, 2009
Copyright:Attribution Non-commercial

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03/18/2012

 
1
To Begin
 Sit quietly and be with your breath. Consciously slow down the breath and breathe fromthe belly. Be with the sensations in your body. Tune into your own rhythm. Allow afew minutes to calm down, center yourself and create your own space.
Tuning in
 Before beginning Kundalini Yoga practice, always "tune in" by chanting the
ADIMANTRA
.
Click here for full details
 
ExercisesRotate the Pelvis
Sit in easy pose. Place the hands on the knees.Deeply roll the pelvis around in a grinding motion.Relax into the movement. Make it a movingmeditation.Do 26 rotations or 1-2 minutes in each direction.Benefits: This exercise opens up the energy in thelower spine, massages the internal organs and aids indigestion.
 
2
Spinal Flex
 Sit in easy pose. Grab the ankles. As you inhalepowerfully, flex the spine forward, keeping theshoulders relaxed and the head straight. Do notmove the head up and down. Exhale and relaxthe spine back. Continue rhythmically withdeep breaths. As you inhale feel the energy godown the spine. As you exhale feel it comeback up to the third eye. Mentally bring
SATdown and NAM back up
the spine.1-3 minutes or up to 108 times.To end: Inhale deep, hold the breath, apply
rootlock (mulbhand)
, exhale and relax. Sitquietly and feel the energy circulate in your spine and throughout your body.Benefits: This exercise stimulates and stretches the lower spine.
Spinal Flex On Heels
 Sit on the heels; place the hands flat on thethighs. Continue spinal flex as above with apowerful breath.1-2 minutes.Benefits: This exercise works on the midspine and heart chakra
Neck Rolls
 Sit with a straight but relaxed spine. Adjust the headso that you feel like it is sitting on top of the spine byslightly moving the head back and bringing the chindown slightly. Roll the neck slowly in one directionand then in the other. Let the weight of the headmove the head around. Do this very methodically sothat you go slowing through tight spots and work outareas of tension.At least one minute in each direction.To end: After this exercise, sit quietly and be with the sensations in your body andspine.Benefits: This exercise removes tension in the neck and stimulates the thyroid.
 
3
Side Twists
 
Sit on the heels. Place the hands onthe shoulders, fingers in front andthumbs in back. Inhale, twist to theleft. Exhale, twist to the right. Twistyour head to each side as well.Gradually feel an increased rotationin your spine. Keep elbows parallelto the ground, allowing the arms toswing freely with the body. Thisexercise can be done standing up,
 
Continue 1-2 minutes or 26 times.
 
To end: Inhale center, hold thebreath, apply rootlock, exhale, relaxand feel the energy circulate,especially at the level of the heart.
 
Benefits: This exercise opens up theheart center and stimulates theupper spine.
 
Side Bends
 In Easy Pose, clasp hands behind neck inVenus Lock (fingers interlaced) and bendstraight sideways at the waist, aiming theelbow toward the floor beside the hip. Inhaleas you bend left, exhale right. Don't arch orcontract the back. Bend sideways only. Thisexercise can be done standing.1-2 minutes or 26 times.Benefits: Side bends stimulate the liver andcolon and increase spinal flexibility.

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