понедельник, 31 января 2011 г.
Kundalini Yoga - The Yoga of Energy & Awareness
Introduction to Kundalini Yoga
What is Kundalini Yoga & How It Works
This article will provide a basic overview of what Kundalini Yoga is and how Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas and the best way to understand the methodology of Kundalini Yoga is to understand Kriyas and their functioning.
Understanding Kundalini Yoga Kriyas
Kriyas are a set of exercises done in a particular sequence to work on a specific theme. There are a wide range of Kriyas available, each refined over thousands of years to optimize their effectiveness. Kriyas utilize all the available Kundalini Yoga mechanisms to work their magic. They employ asans (postures), movement, pranayam (breathing exercises), bandhas (body locks), mantras (sound vibrations), mudras (hand positions), laya yoga (yoga of rhythm and sound), mental focus and meditation to do their work.
Dynamic movement and asans bring expanding and contracting pressure via multiple angles to various areas of the body, this is accompanied with powerful pranayams, the combined effect of which is that the target regions are saturated with highly charged and oxygenated blood. This nutrient rich blood fills the capillaries forcing them to discharge toxins and other harmful elements, which are then eliminated, neutralized or expelled by the body. The health of the region thus improves and the nerves fire more completely, the glands and organs are invigorated and regain their natural voltage and secretion levels are returned to a condition of strength and vitality.
The key above is the removal of blockages (granthis) that is taking place on many levels of the organism thus facilitating the flow of energy. There are Kriyas designed for working on almost every part of the human system (Immune, Glandular, Circulatory, Digestive, Nervous, Respiratory, Sexual, etc…), working on our various traits and characteristics (Awareness, Intuition, Willpower, Confidence, Compassion, Charisma, etc…) and also for healing many different types of ailments and diseases. Lets now see how this ties in with the Chakra (energy vortex) system.
Understanding Kundalini Yoga Seven Chakra System
There are 7 primary chakras that lie all along the spine from the base to the crown of the head. Associated with each chakra are the primary nerve junctions and organs of that region. Furthermore, each chakra is responsible for certain traits and characteristics that make up our personality. When we strengthen and rejuvenate the nerves and organs in a particular region, we are in fact activating these energy centers that reside there and are thus working on ourselves not only at a physical level, but also at an emotional and mental level (by affecting our traits and characteristics). Practiced over time, the chakras become charged and come into balance with each other, bringing us into physical, emotional and mental well being.
Again, it should be noted that the work being done is primarily about dissolving granthis (blockages) in these regions which introduce disease and imbalance into the system by preventing the chakras from functioning at their optimum level. Finally, let see how this relates to Kundalini Shakti.
Understanding Kundalini Shakti (Energy)
Kundalini is energy. It is the fundamental energy whose flow through the organism allows for all its systems to operate, at all levels of consciousness. It is the energy of awareness, it can be said that where your awareness is, that is where Kundalini is flowing or that where Kundalini is flowing is where your awareness is. To awaken Kundalini means to dissipate blockages in the gross and subtle systems in your being and allow for greater and greater flow of energy and awareness. As blockages are cleared trapped energy is released and pathways are cleared. Kundalini then is able to flow freely though those regions, healing, nourishing, rejuvenating and balancing them.
The dissipating of blockages can also be thought of as the clearing away of the subconscious mind, the collection of unresolved emotional and physical disturbances, where lies the root of many of our attachments and fears. So overall Kundalini Yoga is a system by which one, through the process of dissolving the past, allows the infinite to shine through into the present.
What is Kundalini Yoga & How It Works
This article will provide a basic overview of what Kundalini Yoga is and how Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas and the best way to understand the methodology of Kundalini Yoga is to understand Kriyas and their functioning.
Understanding Kundalini Yoga Kriyas
Kriyas are a set of exercises done in a particular sequence to work on a specific theme. There are a wide range of Kriyas available, each refined over thousands of years to optimize their effectiveness. Kriyas utilize all the available Kundalini Yoga mechanisms to work their magic. They employ asans (postures), movement, pranayam (breathing exercises), bandhas (body locks), mantras (sound vibrations), mudras (hand positions), laya yoga (yoga of rhythm and sound), mental focus and meditation to do their work.
Dynamic movement and asans bring expanding and contracting pressure via multiple angles to various areas of the body, this is accompanied with powerful pranayams, the combined effect of which is that the target regions are saturated with highly charged and oxygenated blood. This nutrient rich blood fills the capillaries forcing them to discharge toxins and other harmful elements, which are then eliminated, neutralized or expelled by the body. The health of the region thus improves and the nerves fire more completely, the glands and organs are invigorated and regain their natural voltage and secretion levels are returned to a condition of strength and vitality.
The key above is the removal of blockages (granthis) that is taking place on many levels of the organism thus facilitating the flow of energy. There are Kriyas designed for working on almost every part of the human system (Immune, Glandular, Circulatory, Digestive, Nervous, Respiratory, Sexual, etc…), working on our various traits and characteristics (Awareness, Intuition, Willpower, Confidence, Compassion, Charisma, etc…) and also for healing many different types of ailments and diseases. Lets now see how this ties in with the Chakra (energy vortex) system.
Understanding Kundalini Yoga Seven Chakra System
There are 7 primary chakras that lie all along the spine from the base to the crown of the head. Associated with each chakra are the primary nerve junctions and organs of that region. Furthermore, each chakra is responsible for certain traits and characteristics that make up our personality. When we strengthen and rejuvenate the nerves and organs in a particular region, we are in fact activating these energy centers that reside there and are thus working on ourselves not only at a physical level, but also at an emotional and mental level (by affecting our traits and characteristics). Practiced over time, the chakras become charged and come into balance with each other, bringing us into physical, emotional and mental well being.
Again, it should be noted that the work being done is primarily about dissolving granthis (blockages) in these regions which introduce disease and imbalance into the system by preventing the chakras from functioning at their optimum level. Finally, let see how this relates to Kundalini Shakti.
Understanding Kundalini Shakti (Energy)
Kundalini is energy. It is the fundamental energy whose flow through the organism allows for all its systems to operate, at all levels of consciousness. It is the energy of awareness, it can be said that where your awareness is, that is where Kundalini is flowing or that where Kundalini is flowing is where your awareness is. To awaken Kundalini means to dissipate blockages in the gross and subtle systems in your being and allow for greater and greater flow of energy and awareness. As blockages are cleared trapped energy is released and pathways are cleared. Kundalini then is able to flow freely though those regions, healing, nourishing, rejuvenating and balancing them.
The dissipating of blockages can also be thought of as the clearing away of the subconscious mind, the collection of unresolved emotional and physical disturbances, where lies the root of many of our attachments and fears. So overall Kundalini Yoga is a system by which one, through the process of dissolving the past, allows the infinite to shine through into the present.
10 Important Guidelines for Kundalini Yoga Practice
10 Important Guidelines For Kundalini Yoga Practice
Kundalini Yoga Reference: Kundalini Yoga Guide
The following is a list of suggestions to help guide you on how to practice Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga sessions in general. To understand more about what Kundalini Yoga is and how Kundalini Yoga works, please read the following article Introduction to Kundalini Yoga.
Kundalini Yoga Attire:
Clothing should generally be loose and comfortable. Unlike other schools of Yoga, in Kundalini Yoga it is advisable to keep the shoulders and spine covered, so practicing without any covering on the upper body is not recommended. This has to do with the awakening, flow and distribution of Kundalini Shakti up and down the back, specially its movement via the 3 main psychic channels (ida, pingala and shushumna) that lie in and along the spinal cord.
Kundalini Yoga is generally practiced barefoot.
A blanket can be used to cover the body after doing a Kundalini Yoga kriya during the relaxation period. Most Kriyas are followed by a period of relaxation that is usually done in corpse pose (shav asana) and during this time the body temperature tends to drop, so a blanket (or shawl) can be used to stay warm and comfortable. You will fall asleep at least once, no worries we have all done it :-).
Kundalini Yoga Diet: This is a rather big topic, but here I will just provide some important highlights.
Try not to eat at least 2-3 hours before doing your Kundalini Yoga kriyas and asanas. Given that Kundalini Yoga uses many different bandhas (body locks), pranayamas (breathing exercises), asanas and vigorous movement, you could be quite uncomfortable if your stomach is still full. Use a nutrient bar or other healthy snack if you feel you need some energy prior to your yoga set.
Although Yoga in general recommends a Sattvic diet (foods that promote calmness and clarity), and not rajasic foods (energetic foods that promote activity) or tamasic foods (foods that promote heaviness and dull the mind), due to the physical, energetic nature of Kundalini Yoga, including some rajasic foods in your diet is not a significant issue. Still it is recommended that the bulk of your diet be sattvic. Sattvic foods are generally fresh and sweet such as fruits, vegetables, nuts, honey etc. Rajasic foods are generally spicy and stimulating, such as onions, garlic, eggs, fish, tea etc. Tamasic foods are fatty foods, stale food, meat, etc.
Kundalini Yoga Kriyas are designed to force the organs, tissues, nerves and vessels to expel buried toxins out into the elimination systems of the body. So after any kriya or tough yoga set, one should drink plenty of water to help cleanse the body of these toxins and waste that have been released.
Kundalini Yoga Breathing:
Kunadalini Yoga significantly relies on the Science of Pranayama (breathing exercises) to work its magic. Each exercise and asana is accompanied by a specific pranayama. Unless it is specifically specified all pranayama should be done through the nose.
Although Jal Neti (washing the nostrils with saline water) is recommended for cleaning the nasal passageways to help maximize the benefits of the pranayamas, it is advisable as a minimum to keep a box of tissues handy.
Kundalini Yoga Safety:
Some Kundalini Yoga Kriyas can be quite challenging and it is recommended to always do warm-ups first before doing these tough sets and asanas. There are several good easy kriyas and sets which work very well as warm-ups to the tough kriyas. It is especially important to do spinal warm-ups as charging the cerebrospinal fluid within the spinal cord and brain assists in the flow of awakened Kundalini Shakti.
This item can’t be emphasized enough. Don’t overdo it. Try to walk the middle ground between fanaticism and laziness. This goes for both, your overall practice and also for each kriya and asana you do. In other words, each exercise you do should not be too easy and not be too hard, and your overall sadhana (spiritual practice) should be equally balanced, between being ridiculously ambitious or excessively easy. With regard to your sadhana try to establish a steady, long-term daily practice, rather than doing 10 hours a day for 2 weeks and then nothing after that.
This is probably the most important guideline. Use common sense with regard to injuries. Use modifications that are provided for the difficult asanas and exercises and back off if you feel you are risking injury. Also, feel free to increase the relaxation time between exercises or reduce the time suggested for doing a particular exercise to suit your pace. As my yoga teacher Ravi Singh used to say, Kundalini Yoga is all about you and you - it is not a competition - so listen to your body and let your inner voice guide and direct you.
The Kundalini Yoga teachings and methodology provided here have been perfected over the centuries to not only, optimize the benefits of the kriyas, but, also to reduce any dangers and risks associated with awakening Kundalini Shakti. The general idea is not to activate the chakras by excessively using the Beej Mantas (seed sounds) associated with each chakra or other direct methods; the idea, instead, is simply to prepare the system physically, emotionally and mentally for greater and greater flow of Kundalini Shakti. The approach is to trust the Universe to awaken this energy in accordance with the level of preparation. This approach helps avoid many of the difficulties involved with the premature awakening of Kundalini that one sometimes comes across in the literature.
Kundalini Yoga Teachings:
It is suggested to initially learn Kundalini Yoga from a teacher who can ensure that the knowledge is accurately transferred. If possible you should at least try to attend a few live yoga classes so that you can get a feel for the kriyas, asanas, and pranayamas. But keep in mind that the real Guru is within and is always available to guide you if asked.
There is also some good literature and websites available which provide guidance and resources for practicing kundalini yoga. You can look for books written by Swami Satyananda Saraswati and Ravi Singh or visit their websites for more information. Of course you can also go to the Kundalini Yoga Section or the general Yoga Section of this website for plenty of good stuff too :-D.
When to Practice Kundalini Yoga: In general Kundalini Yoga should be practiced in the early morning hours. But if you can’t do your sadhana at that time, it is fine to practice at other times of the day as well. Some kriyas, such as those that help you sleep, etc. of course need to be practiced at their designated times. Below are some reasons to motivate you to practice in the early morning hours. You can also ready The Secret on How to Become an Early Riser if this is something you want to accomplish.
Early morning is called brahmamuhurta in Sanskrit. It literally means "The Divine Time." This is the time of the day when the spiritual energy on our lovely planet is at its highest.
The air at this time is fresh and contains the greatest amount of prana (cosmic life force).
The mind is also fresh and unburdened with the worries of everyday life. This will help in the practice of concentration and meditation.
This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life.
The stomach is empty, which is necessary before practicing many of the Yoga asanas and pranayamas.
Where to Practice Kundalini Yoga: It is important for the place where you practice Kundalini Yoga to be neat, spacious and clean, but more importantly it should be well ventilated. You can also use a fan to keep the air fresh, but make sure it is not pointed directly at you. Practicing outdoors is fine as well, although in direct sunlight it may become too warm due to the energetic pranamayas and exercises.
Tools for Kundalini Yoga Practice:
It is fine to use inspirational music when doing the Kundalini Yoga kriyas and sets, but music in general should not be used when doing the meditations, unless it is specified otherwise.
You can use a firm cushion, yoga block or folded blanket to sit on if it helps take the pressure off your knees, hips and back. You may also use a zafu, smile cushion and zabuton to practice the meditations or kriyas if you like. I have ordered my zafus and zabutons from here and have been very happy with them zafu.net.
It is recommended for obvious reasons to make sure you are not practicing on a slippery surface. A yoga mat or appropriate yoga rug should be used.
To help you stretch and hold certain asanas it is fine to use a yoga blocks or yoga straps.
Yoga neck pillows or folded blankets are fine to use to support your neck or lower back (by placing under your knees) during relaxation periods while in shav asana and similar asana.
Medical Conditions and Kundalini Yoga Practice:
Kundalini Yoga should never be practiced under the influence of alcohol or drugs. You are about to awaken the most potent force within yourself, trust me you wont need to get a high of anything else once you start this journey.
If you are taking prescription medication, or are under medical supervision you should check with your health care provider before starting a Kundalini Yoga Program.
If you are pregnant you should check with your health care provider before proceeding. There are also Kundalini Yoga kriyas specifically designed for Pre-natal and Post-natal periods.
Kundalini Yoga Attitude: Be committed and trust in the Universal Forces to guide, nourish and deliver you. Kundalini Yoga is a very powerful science and you will find it an invaluable asset in helping you reach and surpass your maximum potential.
http://www.anmolmehta.com/blog/2007/02/22/10-guidelines-for-kundalini-yoga-practice/
Kundalini Yoga Reference: Kundalini Yoga Guide
The following is a list of suggestions to help guide you on how to practice Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga sessions in general. To understand more about what Kundalini Yoga is and how Kundalini Yoga works, please read the following article Introduction to Kundalini Yoga.
Kundalini Yoga Attire:
Clothing should generally be loose and comfortable. Unlike other schools of Yoga, in Kundalini Yoga it is advisable to keep the shoulders and spine covered, so practicing without any covering on the upper body is not recommended. This has to do with the awakening, flow and distribution of Kundalini Shakti up and down the back, specially its movement via the 3 main psychic channels (ida, pingala and shushumna) that lie in and along the spinal cord.
Kundalini Yoga is generally practiced barefoot.
A blanket can be used to cover the body after doing a Kundalini Yoga kriya during the relaxation period. Most Kriyas are followed by a period of relaxation that is usually done in corpse pose (shav asana) and during this time the body temperature tends to drop, so a blanket (or shawl) can be used to stay warm and comfortable. You will fall asleep at least once, no worries we have all done it :-).
Kundalini Yoga Diet: This is a rather big topic, but here I will just provide some important highlights.
Try not to eat at least 2-3 hours before doing your Kundalini Yoga kriyas and asanas. Given that Kundalini Yoga uses many different bandhas (body locks), pranayamas (breathing exercises), asanas and vigorous movement, you could be quite uncomfortable if your stomach is still full. Use a nutrient bar or other healthy snack if you feel you need some energy prior to your yoga set.
Although Yoga in general recommends a Sattvic diet (foods that promote calmness and clarity), and not rajasic foods (energetic foods that promote activity) or tamasic foods (foods that promote heaviness and dull the mind), due to the physical, energetic nature of Kundalini Yoga, including some rajasic foods in your diet is not a significant issue. Still it is recommended that the bulk of your diet be sattvic. Sattvic foods are generally fresh and sweet such as fruits, vegetables, nuts, honey etc. Rajasic foods are generally spicy and stimulating, such as onions, garlic, eggs, fish, tea etc. Tamasic foods are fatty foods, stale food, meat, etc.
Kundalini Yoga Kriyas are designed to force the organs, tissues, nerves and vessels to expel buried toxins out into the elimination systems of the body. So after any kriya or tough yoga set, one should drink plenty of water to help cleanse the body of these toxins and waste that have been released.
Kundalini Yoga Breathing:
Kunadalini Yoga significantly relies on the Science of Pranayama (breathing exercises) to work its magic. Each exercise and asana is accompanied by a specific pranayama. Unless it is specifically specified all pranayama should be done through the nose.
Although Jal Neti (washing the nostrils with saline water) is recommended for cleaning the nasal passageways to help maximize the benefits of the pranayamas, it is advisable as a minimum to keep a box of tissues handy.
Kundalini Yoga Safety:
Some Kundalini Yoga Kriyas can be quite challenging and it is recommended to always do warm-ups first before doing these tough sets and asanas. There are several good easy kriyas and sets which work very well as warm-ups to the tough kriyas. It is especially important to do spinal warm-ups as charging the cerebrospinal fluid within the spinal cord and brain assists in the flow of awakened Kundalini Shakti.
This item can’t be emphasized enough. Don’t overdo it. Try to walk the middle ground between fanaticism and laziness. This goes for both, your overall practice and also for each kriya and asana you do. In other words, each exercise you do should not be too easy and not be too hard, and your overall sadhana (spiritual practice) should be equally balanced, between being ridiculously ambitious or excessively easy. With regard to your sadhana try to establish a steady, long-term daily practice, rather than doing 10 hours a day for 2 weeks and then nothing after that.
This is probably the most important guideline. Use common sense with regard to injuries. Use modifications that are provided for the difficult asanas and exercises and back off if you feel you are risking injury. Also, feel free to increase the relaxation time between exercises or reduce the time suggested for doing a particular exercise to suit your pace. As my yoga teacher Ravi Singh used to say, Kundalini Yoga is all about you and you - it is not a competition - so listen to your body and let your inner voice guide and direct you.
The Kundalini Yoga teachings and methodology provided here have been perfected over the centuries to not only, optimize the benefits of the kriyas, but, also to reduce any dangers and risks associated with awakening Kundalini Shakti. The general idea is not to activate the chakras by excessively using the Beej Mantas (seed sounds) associated with each chakra or other direct methods; the idea, instead, is simply to prepare the system physically, emotionally and mentally for greater and greater flow of Kundalini Shakti. The approach is to trust the Universe to awaken this energy in accordance with the level of preparation. This approach helps avoid many of the difficulties involved with the premature awakening of Kundalini that one sometimes comes across in the literature.
Kundalini Yoga Teachings:
It is suggested to initially learn Kundalini Yoga from a teacher who can ensure that the knowledge is accurately transferred. If possible you should at least try to attend a few live yoga classes so that you can get a feel for the kriyas, asanas, and pranayamas. But keep in mind that the real Guru is within and is always available to guide you if asked.
There is also some good literature and websites available which provide guidance and resources for practicing kundalini yoga. You can look for books written by Swami Satyananda Saraswati and Ravi Singh or visit their websites for more information. Of course you can also go to the Kundalini Yoga Section or the general Yoga Section of this website for plenty of good stuff too :-D.
When to Practice Kundalini Yoga: In general Kundalini Yoga should be practiced in the early morning hours. But if you can’t do your sadhana at that time, it is fine to practice at other times of the day as well. Some kriyas, such as those that help you sleep, etc. of course need to be practiced at their designated times. Below are some reasons to motivate you to practice in the early morning hours. You can also ready The Secret on How to Become an Early Riser if this is something you want to accomplish.
Early morning is called brahmamuhurta in Sanskrit. It literally means "The Divine Time." This is the time of the day when the spiritual energy on our lovely planet is at its highest.
The air at this time is fresh and contains the greatest amount of prana (cosmic life force).
The mind is also fresh and unburdened with the worries of everyday life. This will help in the practice of concentration and meditation.
This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life.
The stomach is empty, which is necessary before practicing many of the Yoga asanas and pranayamas.
Where to Practice Kundalini Yoga: It is important for the place where you practice Kundalini Yoga to be neat, spacious and clean, but more importantly it should be well ventilated. You can also use a fan to keep the air fresh, but make sure it is not pointed directly at you. Practicing outdoors is fine as well, although in direct sunlight it may become too warm due to the energetic pranamayas and exercises.
Tools for Kundalini Yoga Practice:
It is fine to use inspirational music when doing the Kundalini Yoga kriyas and sets, but music in general should not be used when doing the meditations, unless it is specified otherwise.
You can use a firm cushion, yoga block or folded blanket to sit on if it helps take the pressure off your knees, hips and back. You may also use a zafu, smile cushion and zabuton to practice the meditations or kriyas if you like. I have ordered my zafus and zabutons from here and have been very happy with them zafu.net.
It is recommended for obvious reasons to make sure you are not practicing on a slippery surface. A yoga mat or appropriate yoga rug should be used.
To help you stretch and hold certain asanas it is fine to use a yoga blocks or yoga straps.
Yoga neck pillows or folded blankets are fine to use to support your neck or lower back (by placing under your knees) during relaxation periods while in shav asana and similar asana.
Medical Conditions and Kundalini Yoga Practice:
Kundalini Yoga should never be practiced under the influence of alcohol or drugs. You are about to awaken the most potent force within yourself, trust me you wont need to get a high of anything else once you start this journey.
If you are taking prescription medication, or are under medical supervision you should check with your health care provider before starting a Kundalini Yoga Program.
If you are pregnant you should check with your health care provider before proceeding. There are also Kundalini Yoga kriyas specifically designed for Pre-natal and Post-natal periods.
Kundalini Yoga Attitude: Be committed and trust in the Universal Forces to guide, nourish and deliver you. Kundalini Yoga is a very powerful science and you will find it an invaluable asset in helping you reach and surpass your maximum potential.
http://www.anmolmehta.com/blog/2007/02/22/10-guidelines-for-kundalini-yoga-practice/
Basic Yoga Technique to Start Your Yoga Routine.
How to Start Yoga
Simple Exercise for Starting Your Yoga Practice
One of the great things about yoga, is how effective even simple techniques can be for your health and well being. In this article, I will detail one such basic yoga exercise, which is excellent to use prior to starting your yoga practice. It is formally called The Nasal Cleansing Process (Shwasana Marga Shuddhi), and it is a great breathing exercise to use before beginning your yoga routine.
This exercise is also particularly helpful for those just beginning yoga practice as it gives them a taste of the power of yoga pranayama or yogic breathing techniques. Even though the Nasal Cleansing Breathing Technique is not formally a yoga pranayama, it certainly has all the dimensions which pranayamas have, including some of the great benefits. Formally this is consider a Kriya, or cleansing technique, and as I mentioned above it is a great preparatory exercise.
What Nasal Cleansing does, is get the system ready to do yoga and help the system maximize the benefits from the yoga practice. It should not be confused with Neti, which is a water based Nasal Cleansing technique, but like Neti, this exercise also looks to clear the nasal passageways (along with lungs and throat), but does so with air instead of water.
BTW:, if you are not familiar with Neti, I strongly suggest trying it out. It is excellent for fighting respiratory and sinus issues.
Below please find full details of how to practice this basic yoga technique, including, cautions, step-by-step instructions, benefits and practice tips. An excellent explanation for this pranayama can also be found in the book, Yoga for Health and Peace, by Sadashiv Nimbalkar.
A. How to Basic Yoga Starting Breathing:
Sit up straight either in any cross legged posture or sit up on your heels. Important to keep the back straight and everything relaxed.
Next create a fist with your right hand with your thumb extended. With you left hand hold your left knee (Drona Mudra).
Now close your right nostril with your thumb and breathe in the following way exclusively through the left nostril.
Explosively exhale through the left nostril, contracting the chest and abdomen sharply as you do this exhalation. Then allow for a passive inhalation to refill your lungs with air. Repeat this explosive exhalation through the left nostril and passive inhalation 5 times.
Next place your right hand on your right knee and make a fist of your left hand, with your thumb extended.
Now close the left nostril and do the 5 explosive breaths through the right nostril exclusively.
After completing that set of 5, place both hands on your knees and do 5 explosive exhalations through both nostrils. Again, the inhalation should just be passive and natural.
This completes 1 full round. Do 5 rounds. Now you are ready to do your yoga routine.
B. How Much to Do:
Start with 5 rounds, where each round consists of the 5 exhalations. Work your way up to doing 10 rounds total.
C. Benefits:
Great for clearing the lungs and respiratory system.
Good for fighting respiratory problems.
Improves the entire respiratory system.
Excellent for starting your yoga routing and preparing the body for yoga.
D. Practice Tips:
Don’t do this exercise if either one of your nostrils is blocked for any reason.
Even though it is a basic breathing technique, start with 5 rounds first and then build up from there.
Excellent yoga exercise for those just beginning yoga practice or new to yoga pranayama.
For those familiar with other Yoga Pranayamas, yes this is a similar exercise to Kapalbhati Pranayama, and can be done to prepare for Kapalbhati as well.
Simple Exercise for Starting Your Yoga Practice
One of the great things about yoga, is how effective even simple techniques can be for your health and well being. In this article, I will detail one such basic yoga exercise, which is excellent to use prior to starting your yoga practice. It is formally called The Nasal Cleansing Process (Shwasana Marga Shuddhi), and it is a great breathing exercise to use before beginning your yoga routine.
This exercise is also particularly helpful for those just beginning yoga practice as it gives them a taste of the power of yoga pranayama or yogic breathing techniques. Even though the Nasal Cleansing Breathing Technique is not formally a yoga pranayama, it certainly has all the dimensions which pranayamas have, including some of the great benefits. Formally this is consider a Kriya, or cleansing technique, and as I mentioned above it is a great preparatory exercise.
What Nasal Cleansing does, is get the system ready to do yoga and help the system maximize the benefits from the yoga practice. It should not be confused with Neti, which is a water based Nasal Cleansing technique, but like Neti, this exercise also looks to clear the nasal passageways (along with lungs and throat), but does so with air instead of water.
BTW:, if you are not familiar with Neti, I strongly suggest trying it out. It is excellent for fighting respiratory and sinus issues.
Below please find full details of how to practice this basic yoga technique, including, cautions, step-by-step instructions, benefits and practice tips. An excellent explanation for this pranayama can also be found in the book, Yoga for Health and Peace, by Sadashiv Nimbalkar.
A. How to Basic Yoga Starting Breathing:
Sit up straight either in any cross legged posture or sit up on your heels. Important to keep the back straight and everything relaxed.
Next create a fist with your right hand with your thumb extended. With you left hand hold your left knee (Drona Mudra).
Now close your right nostril with your thumb and breathe in the following way exclusively through the left nostril.
Explosively exhale through the left nostril, contracting the chest and abdomen sharply as you do this exhalation. Then allow for a passive inhalation to refill your lungs with air. Repeat this explosive exhalation through the left nostril and passive inhalation 5 times.
Next place your right hand on your right knee and make a fist of your left hand, with your thumb extended.
Now close the left nostril and do the 5 explosive breaths through the right nostril exclusively.
After completing that set of 5, place both hands on your knees and do 5 explosive exhalations through both nostrils. Again, the inhalation should just be passive and natural.
This completes 1 full round. Do 5 rounds. Now you are ready to do your yoga routine.
B. How Much to Do:
Start with 5 rounds, where each round consists of the 5 exhalations. Work your way up to doing 10 rounds total.
C. Benefits:
Great for clearing the lungs and respiratory system.
Good for fighting respiratory problems.
Improves the entire respiratory system.
Excellent for starting your yoga routing and preparing the body for yoga.
D. Practice Tips:
Don’t do this exercise if either one of your nostrils is blocked for any reason.
Even though it is a basic breathing technique, start with 5 rounds first and then build up from there.
Excellent yoga exercise for those just beginning yoga practice or new to yoga pranayama.
For those familiar with other Yoga Pranayamas, yes this is a similar exercise to Kapalbhati Pranayama, and can be done to prepare for Kapalbhati as well.
суббота, 29 января 2011 г.
Yogi Bhajan
"You are here. Be so!"
"When your body is very young you can move a lot of things physically. When you are old, your body can't do all that, but your mind and your will can move it. Your spirit can come through and the flow can create an exalted self within you."
"Our way of life has to be gracious so we can attract people to this way of life, and we have to have peace of mind so that we can spread peace on this Earth."
"The greatest power in a person is when he has realized that he is God and then he acts like a god."
"If a man has grace in his personality, it is evidence that God has found him. Contentment only means that man has an attitude of gratitude while alive."
"Spirituality is basic and authentic - its authenticity does things for you. It is the light of the soul that carries you; not your money, friends or power. You put so much work into creating the environments that you become a prisoner of them. It is called mental duality. Environments never carry you."
"The purpose of life is to reach God within you. Try it so you can be happy, rich and prosperous, beautiful, bountiful and recognizable."
"Let us sincerely sit down, talk to our heart and head, speak with our neutral mind, and see what is our path. And let us walk on that path, totally conquering our mind, so that the world can trust us, believe us, and be with us."
"The ego is psychologically and biologically meant to sustain our identity. It is not our purpose in life."
"You have to serve humanity so that people feel you are kind to them. You have to reach out so that people will feel the compassion. And you have to be consistent with them, so that they can feel that you care."
пятница, 28 января 2011 г.
YOUR EMOTIONAL GUIDANCE SYSTEM
Focus your intentions on joy. When lower energies pull you down allow yourself to feel those feelings & recognize the emotion. Is it sadness, anger or afraid?
Do not identify with those old patterns of belief. Focus your attention on being happy. The higher energies inform the lower energies & you are able to find better feeling thoughts.
"Negative emotion is your indication from your Inner Being that the action you are considering is not in harmony with your greater intentions." - Abraham-Hicks
"Your Emotional Guidance System.
Your Emotional Guidance System lets you know if you're directing your life toward pain or toward pleasure. Like a smoke detector beeping to warn you that its batteries are low, negative emotion is an indication that your connection to Source Energy is weak, that you're headed away from pleasure and toward pain. The purpose of emotion is to give you feedback about the vibrational content of your thoughts. This is crucial information because the vibrational content of your thoughts determines what you are attracting and creating.
The feedback we receive from our emotions is similar to the feedback we get when we touch a hot stove. Although we appreciate the warning from a hot stove, most of us have been trained to undervalue the information we receive from our emotions. Negative emotion is a warning that redirection is in order - that we're headed toward something we do not want. By referring to the Emotional Guidance Scale below, you can determine your current vibration as well as your dominant vibration:
Emotional Guidance Scale (from the book, Ask and It Is Given)
Joy / Knowledge / Empowerment / Freedom / Love / Appreciation
Passion
Enthusiasm / Eagerness / Happiness
Positive Expectation / Belief
Optimism
Hopefulness
Contentment
Boredom
Pessimism
Frustration / Irritation / Impatience
"Overwhelment"
Disappointment
Doubt
Worry
Blame
Discouragement
Anger
Revenge
Hatred / Rage
Jealousy
Insecurity / Guilt / Unworthiness
Fear / Grief / Depression / Despair / Powerlessness
Chutes & Ladders. Do you remember the children's board game, Chutes & Ladders? It applies perfectly to the Emotional Guidance Scale. Imagine a ladder going up from the bottom of the scale and a chute coming down from the top. Choose a positive thought and you climb the ladder. As you climb the ladder, you feel more Well-Being. You're more empowered. You attract more of what you want. Choose a negative thought and you slide down the chute. On your way down, your connection to Source Energy is weakened. You feel powerless and befuddled. You attract people and things you don't want in your life.
With an understanding of your Emotional Guidance System, it becomes clear when you choose a thought that zooms you up the ladder and just as clear when you choose a thought that sends you down the chute. Feel Good Thoughts are ladders that raise your vibration just as Feel Bad Thoughts are chutes that lower your vibration.
Climb the Ladder. To climb the ladder toward Empowerment and away from Powerlessness, monitor how you feel, then choose a thought that feels better. With a clear understanding of your Emotional Guidance System, when you feel bad, you always have an option to feel better. You can always climb the ladder by choosing a thought that takes you up the scale.
If you get sideswiped by some event and take a fast ride down the chute, the best response is to look for a ladder to climb back up on. Look for any thought that feels better than where you are and deliberately guide your thoughts toward what feels better. Each time you choose a thought that feels even a little better, you climb up another rung of the emotional scale and soon you will be back where you want to be. When you hit bottom emotionally, you can either freak out and pretend you're powerless OR you can take back your power by choosing thoughts that feel better.
Just keep climbing the ladder and you'll be back in alignment - feeling joyful, empowered, and appreciative. As you continue climbing the emotional scale, you will enjoy the supreme confidence of knowing that you are truly the Master Creator of your own Life! As you continue choosing thoughts that feel better, you will KNOW with certainty that You Can Be and Do and Have and Feel whatever you desire!"~Kate Corbin
Do not identify with those old patterns of belief. Focus your attention on being happy. The higher energies inform the lower energies & you are able to find better feeling thoughts.
"Negative emotion is your indication from your Inner Being that the action you are considering is not in harmony with your greater intentions." - Abraham-Hicks
"Your Emotional Guidance System.
Your Emotional Guidance System lets you know if you're directing your life toward pain or toward pleasure. Like a smoke detector beeping to warn you that its batteries are low, negative emotion is an indication that your connection to Source Energy is weak, that you're headed away from pleasure and toward pain. The purpose of emotion is to give you feedback about the vibrational content of your thoughts. This is crucial information because the vibrational content of your thoughts determines what you are attracting and creating.
The feedback we receive from our emotions is similar to the feedback we get when we touch a hot stove. Although we appreciate the warning from a hot stove, most of us have been trained to undervalue the information we receive from our emotions. Negative emotion is a warning that redirection is in order - that we're headed toward something we do not want. By referring to the Emotional Guidance Scale below, you can determine your current vibration as well as your dominant vibration:
Emotional Guidance Scale (from the book, Ask and It Is Given)
Joy / Knowledge / Empowerment / Freedom / Love / Appreciation
Passion
Enthusiasm / Eagerness / Happiness
Positive Expectation / Belief
Optimism
Hopefulness
Contentment
Boredom
Pessimism
Frustration / Irritation / Impatience
"Overwhelment"
Disappointment
Doubt
Worry
Blame
Discouragement
Anger
Revenge
Hatred / Rage
Jealousy
Insecurity / Guilt / Unworthiness
Fear / Grief / Depression / Despair / Powerlessness
Chutes & Ladders. Do you remember the children's board game, Chutes & Ladders? It applies perfectly to the Emotional Guidance Scale. Imagine a ladder going up from the bottom of the scale and a chute coming down from the top. Choose a positive thought and you climb the ladder. As you climb the ladder, you feel more Well-Being. You're more empowered. You attract more of what you want. Choose a negative thought and you slide down the chute. On your way down, your connection to Source Energy is weakened. You feel powerless and befuddled. You attract people and things you don't want in your life.
With an understanding of your Emotional Guidance System, it becomes clear when you choose a thought that zooms you up the ladder and just as clear when you choose a thought that sends you down the chute. Feel Good Thoughts are ladders that raise your vibration just as Feel Bad Thoughts are chutes that lower your vibration.
Climb the Ladder. To climb the ladder toward Empowerment and away from Powerlessness, monitor how you feel, then choose a thought that feels better. With a clear understanding of your Emotional Guidance System, when you feel bad, you always have an option to feel better. You can always climb the ladder by choosing a thought that takes you up the scale.
If you get sideswiped by some event and take a fast ride down the chute, the best response is to look for a ladder to climb back up on. Look for any thought that feels better than where you are and deliberately guide your thoughts toward what feels better. Each time you choose a thought that feels even a little better, you climb up another rung of the emotional scale and soon you will be back where you want to be. When you hit bottom emotionally, you can either freak out and pretend you're powerless OR you can take back your power by choosing thoughts that feel better.
Just keep climbing the ladder and you'll be back in alignment - feeling joyful, empowered, and appreciative. As you continue climbing the emotional scale, you will enjoy the supreme confidence of knowing that you are truly the Master Creator of your own Life! As you continue choosing thoughts that feel better, you will KNOW with certainty that You Can Be and Do and Have and Feel whatever you desire!"~Kate Corbin
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