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Work out routines for kayakers.
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Get in Shape for Kayaking

The sport of sea kayaking can be exciting, relaxing, fun and rewarding at one moment and cold and terrifying the next. It all depends on the type of conditions you find yourself paddling in. I have seen the faces of my students turn from shear pleasure to stark horror when faced with even the simple task of learning how to perform a proper, “clean”, wet exit from the tight confines of a closed cockpit of a sea kayak. When I recognize this “look of terror” in the eyes of my students, I will give them breathing exercises to perform along with a creative visualization of the task at hand. This aids to calm their nerves and help prevent the onset of panic that can paralyze even the most avid paddler. Any kayaker who will add the discipline of meditation, along with exercise, into their daily routine will find it to be a very helpful tool when faced with the possibility of your kayaking adventure turning into cold terror. The following technique of the Tibetan, Tummo, meditation relaxes the mind, lowers the heart rate and blood pressure and increases body temperature. A perfect fit to the art of sea kayaking! Inner Heat Meditation (tum-mo) From How to Meditate: A Practical Guide by Kathleen McDonald (Wisdom Publications). Sit comfortably in your meditation place and generate a strong positive motivation for doing this inner heat practice. Determine to keep your mind relaxed, concentrated and free of expectations for the entire session. Start by visualizing the central channel (shushuma) as a transparent, hollow tube, a finger’s breadth in diameter. It runs straight down through the center of the body, just in front of the spinal column, from the crown of your head to the base of your spine.

Working with the Pilates Ball

A Kayakers' Workout for Every Body
Tummo Meditation


The heat emanating from the burning ember at the navel continually increases and spreads and starts to burn away the blockages at each chakra and starts also to warm the concentration of silvery blissful energy found at the crown chakra. Concentrate completely on the ember in the navel area. travel upwards to the top of\ the head and then curve over to run downwards on either side of the central channel. visualize the right and left lateral channels (nadis). Take as long as you like to construct this visualization. concentrating on the internal rather than the external muscles. inhale a second time. The air travels from the nostrils through the right and left channels to where they enter the central channel just below the level of the navel. swallow and http://theseakayaker. in order to increase the heat. Now. hold your breath as long as it is comfortable to do so. the focal point of your concentration is always the heat of the burning ember in the navel area. However.11.2010 . Once your first exhalation is gently contract the muscles of the pelvic floor. again tighten the lower muscles. and in this way bring air energy up from the lowest chakra (energy wheel or center) to the ember. really feel its intense heat. Although the air leaves through the nostrils.html 01. compressed from above and below. As you stop inhaling. Next. The air joins with the heat there and with energy brought up from below. imagine reaching into a fire. Now. To strengthen this visualization. visualize that it rises up through the central channel and dissolves there. Once it is there. immediately swallow and push down gently with your diaphragm in order to firmly compress the energy brought down from above: now the air energy is completely locked in. relax your lightly tensed muscles and exhale gently and completely. whose heat is increasing and spreading as a result of the compressed air energy. slightly thinner than the central one.TUMMO MEDITATION Page 2 of 4 Next. When you are ready. imagine a redhot ember the size of a tiny seed inside the central channel at the level of the navel. Once it is stable. They curve inwards and join the central channel at a point approximately four fingers breadth below the level of the navel. They start from the right and left nostrils respectively. taking out a tiny glowing ember and placing it in your central channel. gently take a full breath through the nostrils.EXERCISE ROUTINES FOR KAYAKERS .

Just relax and enjoy it. completely filling you.EXERCISE ROUTINES FOR KAYAKERS . At the seventh exhalation.2010 . the intensity of the heat growing with each breath. it is good to use it to discover the nature of your mind. At the crown. without depending on anything else. Is the feeling permanent or impermanent? How? Why? Is the feeling blissful or suffering? How? Why? Is the feeling related or unrelated to the nervous system and in the mind? How?Why? Does the feeling exist inherently. releasing the air up the central channel once again. thus again compressing the air on the heat. the flames finally melt and release the silvery blissful energy. or not? How? Why? Examine each point from every angle. completely consuming and purifying the delude energy at each chakra. Repeat the entire cycle rhythmically seven times altogether. there is an explosion of bliss.focus your attention on the subject of the thought. analyze it by contemplating each of the following questions. the mind that perceives the distracting object. If your mind should wander from its concentration to other objects – the past or future. and then dedicate any positive energy and insight gained during http://theseakayaker. then concentrate again on the blissful feeling. then exhale. This blissful heat flows our to every atom and cell of your body. They shoot up the central channel. being absorbed in it for some time. Finally. the thinker. Take as long as you like. Finish the session by summing up your conclusion. when it meets the blazing ember at the navel chakra. Concentrate on this pleasure without tension or expectation. no matter how strong the pleasure is. without clinging to it or analyzing it.TUMMO MEDITATION Page 3 of 4 push down with diaphragm. which pours down the purified central channel giving pleasure at each chakra it passes. unlike our usual experiences of physical pleasure when the mind is excited and uncontrolled.11. Analysis of feeling: Having reached a state of clarity. You will notice that. making your mind very happy. Watch the subject until the distracting thought disappears.html 01. imagine that the now burning-hot ember explodes into flames. objects of attachment or aversion. from it own your mind and body are calm and controlled. After concentrating on your feeling.

11.Q | On Line Store | Contact Us Copyright © 2010 The Sea Kayaker All rights reserved 01.TUMMO MEDITATION Page 4 of 4 the meditation to your speedy enlightenment for the sake of all living beings.EXERCISE ROUTINES FOR KAYAKERS . Customer Testimonials | Kayakers' Links | F.2010 .

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