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The Case for Kundalini: A 5-Part Blog Series

1/9/2020

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INTRODUCTION

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Kundalini Yoga engages me: the breath work opens me up; the mantras inspire me; the movement enlivens and challenges me; the meditations shift me; the internal, silent repetition of Sat Nam (I am Truth) brings me back to who I am again and again. The engagement is what makes it such a doable practice. If I'm not fully engaged, I'm distracted. If I'm distracted, my thoughts take over -- and that is not what I want in my spiritual practice. 

In this series, I explain 5 of the elements that make Kundalini Yoga an all-consuming, enjoyable, beautiful and healing practice. Each ingredient is, on its own, good for you. And together, they are a recipe for physical, mental, spiritual health and happiness. 

PART ONE: BENEFICIAL BREATH OF FIRE

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Breath of fire is a breath practice that is used throughout Kundalini Yoga. The three things I love most about it are: 1) how practicing it interrupts my churning mind, 2) how I feel a little buzzy and wonderful after a round of it, and 3) how it helps me through challenging postures. 

It's an activating, fueling, fast (about the speed of a panting dog), belly-moving, and audible breath, usually done through the nose. With all that going on, it's actually difficult to let the mind wander.  You're in it. You're present. 

In addition to how it brings presence, breath of fire offers MANY tangible benefits, including:
  • detoxification 
  • expansion of lung capacity
  • strengthening of nervous system
  • activating the navel chakra
  • increasing stamina 
  • reducing addictive impulses
  • boosting the immune system
In her book A Woman's Book of Yoga,  my teacher Hari Kaur Khalsa, describes breath of fire as "a super energizer and a stress buster," and I couldn't agree more. 

Like everything in this practice, it's in the experience of it. So, try it (unless you are menstruating, pregnant, or fewer than three months post-partum, in which cases breath of fire is contraindicated). Here are two ways to learn or continue to move toward mastery of this awesome breath:
  1. Lie down on your back with your hand on your lower belly. Inhale through the nose as you let the belly fill up like a balloon. Exhale through the nose as you feel the belly move in toward the spine. Begin as slowly as you need to in order to get the coordination of the breath and the belly. Speed up when you're able to. Move toward 2-3 cycles of breath per second. 
  2. Another way to learn is to sit tall with a straight spine, open your mouth, stick out your tongue and pant like a dog. Feel the speed of that and then notice the belly movement, which is hopefully moving in on the exhale and out on the exhale. After you've done that for a minute or two, close the mouth and try to replicate the pace through the nose. 
If you feel dizzy at any point, stop and take some deep breaths. If you feel you may be reversing the belly action, stop and start again. The most important thing is to be patient. You'll get it; it will become automatic.

And you'll love it! You'll love doing it. You'll love the benefits. You'll love how it brings you in the moment. And, if you're like me, it'll help you fall in love with the practice of Kundalini Yoga. 

PART TWO: BEAUTIFUL MANTRAS

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When I first began my Kundalini journey, the mantras (sacred sounds) were a strange and confusing element to me. My first teacher used to shout out Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Wahe Guru with no explanation. Back then, I regarded mantras as an inaccessible aspect of a powerful practice that I could just choose to tune out, and in so doing, not embrace the full “weirdness” of it all.

Little did I know that mantras would enter my heart and remain there ever-available for my healing, for my soothing, for my transformation. In fact, much to my surprise, mantras became the most accessible aspect of my practice. Over the more than two decades I’ve practiced, my body and mind have been in different states. I’ve experienced minor injuries, fluctuating strength and flexibility and my mind has moved all over the spectrum from chaotic to peaceful. At times, I’ve had to pull back from a robust physical practice. At times, the mere suggestion of sitting in silent meditation will send me running away from the mat. But mantras — Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Wahe Guru — are always there in my consciousness, rising to the surface when needed, redirecting my distracted mind, reminding me that I am a spiritual being, and bringing a feel-good aliveness to every cell.

The word mantra means mind projection, and that definition tells so much of the story. In Kundalini Yoga, we repeat sacred sounds to bring our attention to beautiful and uplifting messages and to give our bodies the experience of a higher vibration than our everyday thoughts and language achieve. We draw on an extensive cannon of mantras, which come mostly from sacred Sikh texts. Although they come from a religious tradition, these mantras are for people of all faiths. They access something deeper — heart and soul — than tenets.

The above beautiful mantras, along with many others, are another tool in the toolbox of things that make Kundalini Yoga, oh-so-engaging and therefore oh-so-doable. There are three ways to work with mantras in a Kundalini Yoga practice.
  1. Play them in the background of a physical practice and allow for a gorgeous undercurrent of support. Just playing the music begins to uplift the environment.
  2. Repeat the mantras silently and internally to focus the mind. Regardless of how busy the mind is, you can bring your focus to a sacred sound to redirect.
  3. Chant them aloud, either in a monotone or along with a musical track. This is my favorite! It is joy! It is expression of Truth, of that which I cannot even understand with the limited mind but that is all about the magic of life.

Bringing mantra in in these ways has an impact. Like everything in this blog series, they add to the mix a way of staying in the moment.

In addition to bringing us into presence, each mantra carries with it a specific benefit.
Sat Nam, which I will discuss more in depth in Part 5 of this blog series, brings us into alignment with our authentic self.
Gobinday Mukunday lists qualities of divine energy and works to cleanse the subconscious mind and break through deep-seated blocks.
Chattr Chakkr Vartee speaks of divine support and helps to release fear.
Pavan Guru reminds us of our life force and the nourishment of the breath. It is said to increase energy.
Sat Narayan is about the sustaining force in the Universe and it serves to protect the heart and allow us to go with the flow.

You can sample my favorite musical versions of each of the above mantras here. Enjoy them. Enjoy the beauty. Enjoy the effects. Enjoy that they are available to us, to make our Kundalini practice that much more meaningful, real, and high.

PART 3: TARGETED SEQUENCES

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When we teach Kundalini Yoga, we teach from manuals and books. We don’t wing it or decide what posture we want to do when. We use prescribed sequences, called kriyas. Almost everything is delineated — how to breathe, how to arrange the body, the hands, the fingers, where to focus the eyes, and how long to do all of it.

Why do we do this? Because each kriya is a special alchemy. A kriya is a series of exercises that lead to a specific effect. My teacher, Hari Kaur Khalsa, called them “divine recipes.” Each of these recipes yields a defined result. The outcomes can be physical, energetic, mental, psychological, or spiritual. Some examples of Kriyas are:

  • Kriya for the Kidneys
  • Kriya for the Frontal Lobe
  • Kriya for Disease Resistance
  • Kriya for the Throat Chakra & Thyroid
  • Kriya for the Keep Up Spirit
  • Kriya for the Negative Mind
  • Kriya for Oneness

Knowing the potential benefit of a kriya adds to my engagement with my practice. When I know what I’m working toward, I’m more committed. So, this is part of my case for Kundalini. It’s another piece of the puzzle, another motivation, another point of focus, another way to go within.

I don’t know how many kriyas have been recorded, but I do know that after more than 20 years of practice and 11 years of teaching, I still discover new ones.

Here’s an example of a short sequence, Kriya to Experience the Original You.

  1. Sitting in easy pose, interlace your fingers. Invert your palms and extend your arms straight out from the heart center. (Arms will be parallel to the ground.) Keep the elbows as straight as possible. Bring the eyes down and in so that they are focused on the tip of the nose. Begin to breathe slowly, one breath per minute. Inhale to a count of 20, hold the breath for a count of 20, and exhale for a count of 20, or come as close as you can to this timing. Continue for 3 minutes.
  2. Remain in the position and begin a new breath pattern. Inhale through the nose and powerfully exhale through the mouth. Continue for 3 minutes.
  3. Continue holding the arms. Inhale, hold the breath, and pump your navel. When you can no longer hold the breath, exhale. Inhale again and pump the navel. Continue like this for 3 minutes.
  4. To finish: Inhale, hold the breath, and exhale through the mouth like cannon fire. Repeat this two more times.
  5. ​Release the posture. To circulate the energy, extend your pointer fingers straight up and lock down the other three fingers with your thumbs. Circle your forearms in outward circles as fast as possible. This movement has to be so vigorous that the entire spine moves. Continue for 2 ½ minutes. Inhale and relax.

To experience the original you. This kriya, in particular, motivates me. To experience the original me is one of my priorities in life. Who am I? How can I discard the junk, the baggage, the conditioning that doesn’t fit? How can I be the most confident in my most authentic self?

I believe that this series of exercises would help me answer those questions. I believe it because I’ve experienced that these kriyas work, that Kundalini Yoga works. To get the full benefits of any kriya, it must be practiced every day for 40 days. It’s said that if you practice  Kriya to Experience the Original You for 120 days, “you will gain great vitality, personal excellence and a new concept of who you are.”

It’s about pouring yourself in, your whole self into the kriya, and trusting that this particular sequence will bring the healing it promises. Let Kundalini Yoga kriyas be a vessel for your healing.

PART 4: ACTIVE MEDITATIONS

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If all you know of meditation is the stereotype of “close your eyes and empty your mind,” it could feel impossible. The Kundalini approach to meditation is quite different, and in my opinion much less intimidating than other forms. Each Kundalini meditation (and there are many) has, like a kriya, a specific intention or outcome. In order to achieve the outcome, there is a combination of tools, which can include an eye focus, a breath pattern, a hand position, an arm movement, and/or a mantra. Having those tools what makes the meditations easier. The tools hold us every step of the way and keep us from straying into a torrent of thoughts. 
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This is so key for me. See, I didn’t go into this yoga in order to meditate. I wasn’t interested in meditation or convinced of the benefits of it. I wanted to move and feel good. But as I’ve experienced these meditations and trained, I’ve become more and more interested and more and more convinced -- to the point that Kundalini Meditations have become an imperative in my life and more than that, they’ve become a reminder of magic. But I can only get to the magic by doing and I’m only willing to do what feels doable and stuff only feels doable when I know I’ll feel engaged. (This is why reorganizing my bathroom cabinets hasn’t gotten done. Not so engaging for me.)

Here are some Kundalini Meditations to try that draw on tools to engage you. 
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Meditation to Conquer Self-Animosity
Draws on an eye focus, a breath pattern, and a hand position.
This meditation is particularly helpful in dealing with self-sabotage. Here how: ​​
  1. Sit tall with the chin pulled in toward the throat. 
  2. Relax the arms at the sides , bring the hands into fists and point the thumbs start up to the sky;  press the fists together so that the knuckles and the sides of the thumbs are touching; hold the hands just below the chest.
  3. Direct the eyes down and in at the tip of the nose.
  4. Inhale through the nose and  exhale through the mouth; then inhale through the mouth and exhale through the nose. 
  5. Continue with this pattern for 3 minutes.

Meditation to Experience & Project the Original Self
Draws on an arm position and a mantra.
Practice this meditation in order to  return to your True Self. 
  1. Sit tall. Place your left arm up parallel to the ground with the elbow bent, hand in front of your heart center with your palm facing down. Place your right arm out to the side with the elbow bent, palm facing forward, and hand in gyan mudra (thumb and pointer finger meeting). 
  2. Close your eyes and chant Ram Ram Hari Ram, Ram Ram Hari Hari. (I love Snatam Kaur’s version. Sample it here. Continue for 11-31 minutes. 
  3. To finish, inhale and hold the breath and the posture for 20-30 seconds if you can. Exhale, maintaining the arm position. Inhale and hold the breath and the posture again. Exhale, relax, and sit in silence.

Meditation to Open the Heart
Draws on an eye focus, a mantra, and an arm movement.

This  meditation is for those times when you feel your heart has closed and you need to re-initiate the flow of love.
  1. Sit talls with the eyes closed and focused up and in at the brow point. 
  2. Chant the mantra Sat Kartar as you move the arms. As you chant sat, place the hands in prayer at the heart center. As you chant kar, extend the hands out from the shoulders with the elbows bent, halfway to the final position. As you chant tar, stretch the arms straight out from the shoulders, with the palms flexed (fingers pointing up). ​I love this version of the mantra. 
  3. Continue in this manner for up to 11 minutes. 
May this meditations engage you. May they woe you. May they treat you to magic! 



Part 5: FOCUS ON YOUR TRUTH

In Kundalini Yoga, we often focus on the mantra Sat Nam (Truth is my identity). We silently repeat it to ourselves; we chant it aloud powerfully while pulsing the navel; we stretch the sound out as we close class. In my opinion, knowing one’s Sat Nam, one’s Truth is paramount in practice and in life — more important than any other benefit we gain from coming to the mat.


Knowing our Truths is the only way we will live authentic lives and fulfill our purposes. I’m sure there are folks who had their Truths affirmed throughout their childhoods, and as they separated from their parents had the inner resources to stay with it. But I think what’s much more common is parents and society projecting onto their kids and then kids growing up not trusting their own senses of who they are. So we have Kundalini Yoga to come back to it.


We have Kundalini Yoga to train our minds to not be pulled off center by our thoughts…


We have Kundalini Yoga to open our hearts so that we can love who we are…


We have Kundalini Yoga to get our energy flowing so that we have the energy to fuel our Truth…


We have Kundalini Yoga to challenge ourselves physically and as we do, we shift; and as we shift the layers of untruth fall away…


We have Kundalini Yoga & Sat Nam to reorient to our Truths.


The focus on Truth is for me the most profound aspect of practicing and teaching Kundalini Yoga. It’s not just a workout. It’s not just stress relief. It’s not just increasing flexibility. It’s not just energizing. It’s the authentic trajectory of our lives. Sat Nam.
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5 Kundalini Equations for Happiness by Cate

5/30/2019

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Yogi Bhajan taught that happiness is our birthright and our natural state of being. The problem is that sometimes life disrupts that natural state or our own minds run amok with stress and suffering. With Kundalini Yoga, we can reconnect to our innate joy. For me, my primary happiness equation is Kundalini + Dedication to Practice = Happiness. 

I've now been practicing Kundalini Yoga for more than two decades. In that time, some difficult, unhappy things have happened. Nevertheless, I've been able to move through the challenges and reconnect to happiness, even in midst of sadness. Sounds like an oxymoron, but it is not.

Some things on this human path are hard, unfair,  maddening, tragic, but when we have a practice in which we relate to our soul, our connection to Source, the hard stuff comes into perspective and come what may, we can live our birthright.

In this blog, I've highlighted 5 aspects of the practice that unlock joy: breath of fire, dynamic movement, meditation, connecting to the authentic self, and chanting. With each, I've offered a way for you to try it on your own. See how it all adds up to happiness. Enjoy!!!!!!! In joy!!!!!!! Return to joy!!!!!! You are joy!!!!
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Happy Breath. Breath of fire is one of the foundational breath techniques of Kundalini Yoga. If you've practiced breath of fire, you know that it delivers a nice, buzzy feeling in the body. For me, it provides instant relief in the mind because its rhythm and sound take over and everything else recedes. The equation is simple: Buzzy Body + Relaxed Mind = Happiness.

​TRY IT: Breath of fire is a quick, rhythmic breath through the nose with an equal inhale and exhale. On the inhale, the belly expands a bit. On the exhale, the belly contracts. Ideally, you'll breathe at a rate of 2-3 breaths per second. If you are just beginning to learn, you can start slow and begin to pick up the pace as the navel action becomes natural. So, sit tall in a chair or cross-legged on the floor and try for 1-3 minutes. Do it everyday. You'll be HAPPY you did. Note: if you are pregnant or menstruating, do not practice breath of fire. If you become light-headed, stop, take some long deep breaths and start again when you feel better, focusing on an even inhale and exhale. 
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Happy Energy. In Kundalini Yoga, there is often an emphasis on dynamic movement. We do this because we want to get the energy flowing, the blood circulating, the spinal fluid moving. When we feel this pulsing aliveness in our bodies, we feel good. So too, through dynamic movement matched with the breath, we can move through old patterns of tension, pockets of emotional blockage, and stagnation in the body. We are also focused on raising the Kundalini Energy. Kundalini is so much: it is vitality; it is soul energy; it is awareness; it is our potential. Most of the time for most of us the Kundalini energy lies dormant at the base of the spine. We move to awaken it; to clear the pathway for it. Here's the energy equation: Pulsing Aliveness - Blocks + Awakened Kundalini = Happiness.

TRY IT: Cat-Cow is a great movement for the spine. Begin on the hands and knees, hands shoulder-width apart and knees directly under the hips. Inhale and tilt the pelvis forward, arching the spine down and lifting the head. This is the cow position. Think udders hanging down.  Exhale and push the mat away and curve the spine like a mad cat, allowing the head and neck to relax down. Continue this movement for 2 minutes, moving rapidly. Do this everyday. You'll be HAPPY you did. 
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Happy Meditations. The mind isn't always our friend. We can make ourselves unhappy and suffer if we allow the stream of thoughts to overtake our experience. That's where meditation comes in. The meditations in Kundalini Yoga have specific intentions. We have a meditation to release anger, to calm the heart, to increase cognitive function, to relieve stress, to reclaim happiness, and many, many others. Regardless of the intention though, meditating daily and addressing the mental storms through meditation, will help you be happier. Meditation helps you cultivate a different relationship to your thoughts, so your thoughts don't own you, don't define you. When your thoughts don't own you, you realize you don't have to suffer with them. When you suffer less, you are happier. The meditation equation (maybe the most important one) is:  One Meditation Per Day  = Happiness .

TRY IT: There is a beautiful practice called Meditation to Reclaim Your Happiness. Don't you love that? We are reclaiming, rather than building, happiness because happiness is our natural state. If you'd like to give this practice a try, you can go to this video with Sirgun Kaur, Kundalini Yoga teacher and devotional artist. Try this meditation everyday and do this same meditation everyday for 40 days. You'll get the full benefits that way and RECLAIM YOUR HAPPINESS.
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Happy Authenticity. One of our primary focuses in Kundalini Yoga is on the authentic self. Through the practice, we shed the baggage, peel back the layers of falsehoods in order to connect to our truth. How do we do that? One way we approach it is through the repetition of the mantra sat nam, which means Truth is my identity. Repeating sat nam to ourselves creates a focus on and a resonance with Truth. We thread this mantra throughout our practice and it becomes a ritual reminder to drop the masks, forget the expectations of others, and be our truest selves. In my mind, that is the path of happiness. If we are trying to live anything but our true purpose, what is aligned with our soul, we create inner turmoil. If we align, we lift that turmoil and bring ease and joy. Here's the equation: Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam = Happiness
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TRY IT: Repeat Sat Nam. You can do this anywhere any time. Inhale and silently repeat the sound sat  (rhymes with hut); exhale repeat the sound nam (rhymes with mom).  Continue as long as you like and when you're done, say to yourself, "I am in my Truth." Do this every day, several times a day. You'll be HAPPY you did. 
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Happy Mantras.  Mantras and beautiful music remind us of the magic of the universe. Each and every mantra in the Kundalini Yoga tradition is a reinforcement of the fact that we are part of something larger than our finite selves, that the Universe supports us. Here are just a few examples: 
  • Sat Narayan Wahe Guru Hari Narayan Sat Nam: This mantra means "True Sustainer, Indescribable Wisdom, Creative Sustainer, True Identity." We chant this mantra when we want to remember that we are supported and when we want to create inner peace and project happiness. 
  • Ek Ong Kar Sat Gur Prasad: This mantra means "the Creator and Creation are one, the truth and experience of this is the Guru's gift." This is said to be the most sacred of all mantras and when you chant it and know it, bliss flows through you.  
  • Ang Sang Wahe Guru: This mantra means "the Great Infinite Wisdom dances in every cell of my being". It is said to adjust the mind so that you can experience the Oneness. 

In chanting mantras, we embody their messages. When we chant in the sacred language of Gurmukhi (not our first language), we bypass the intellect and inscribe the sound and meaning in our hearts. Besides, just the beauty of it is uplifting. This is the simplest equation of all:  
Chanting = Happiness.

TRY IT: Chant. Here's a link to a sample playlist of songs with the above mentioned mantras. You can also search for each mantra on Youtube and find wonderful versions. Listen. Learn them and, most importantly, chant along. 
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A Home Practice for You by Cate Baily

10/2/2018

1 Comment

 
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This week and last I've been teaching and practicing the following kriya (sequence of exercises). I LOVE it!!!!! It's for your spine, the navel, the aura, and your kundalini  (the full potential of your vitality). What else could you ask for? I encourage you to do it. Prioritize it. Bypass the questioning mind and roll out that mat. Do it everyday. Do it for yourself!

Think about showing up for yourself and doing the work as an act of self love. 

  1. Tune In w/ Ong Namo Guru Dev Namo.
  2. Sitting in easy pose with the hands in prayer at the level of the heart center, begin long, deep breathing with awareness. Continue for 2 min. 
  3. Leave the hands in prayer as they are and begin breath of fire. Continue for 2 min. 
  4. Bring the arms up into a V, palms facing up and fingers together and begin breath of fire. Continue for 2 min. After 2 min, inhale deeply, hold the breath, seal the energy, and then exhale and relax the arms down. Pause and feel. 
  5. Grab the shins and begin spinal flexes. Inhale as the heart comes forward and the spine arches. Exhale as you round the spine. Continue for 2 min. 
  6. Move the hands to the knees and lock the elbows. Again, begin spinal flexes, now focused on the upper spine. Inhale forward and exhale back. Continue for 2 min. After 2 min., inhale deeply, hold the breath, seal the energy, and then exhale and relax the arms, turning the palms to face the sky. Pause and feel. 
  7. Place the hands on the shoulders with the fingers in front and the thumbs behind. Begin spinal twists, inhaling as you twist to the left and exhaling as you twist to the right. Continue for 2 min. After 2 min., inhale deeply, hold the breath, seal the energy, and then exhale and relax the arms. Pause and feel.
  8. Lie down on your back with the knees bent and the feet flat on the floor. Begin pelvic lifts, inhaling as you raise the hips up and exhaling as you lower them down. Continue for 2 min. After 2 min., inhale the hips up, hold the breath, seal the energy, and then exhale and relax, stretching the legs out. Soften and relax. 
  9. Next begin alternate leg lifts with opposite arms. Inhale as you raise the left leg up to 90 degrees and the right arm (opposite arm) up and over the head so the back of the hand touches the floor. Exhale as you lower the leg and bring the arm back to your side. Switch sides and repeat for 3 min. After 3 min, relax on the back and let the energy circulate.
  10. Bring the knees into the chest and rock forward and back on the spine 3-5 times. 
  11. Sit in rock pose (on the heels), place the hands on the thighs, and begin spinal flexes. Continue for 2 min. After 2 min., inhale deeply, hold the breath, seal the energy, and then exhale and relax.
  12. Transition to easy pose. Cleanse the aura by bending the arms with elbows at your sides with the palms facing the sky. As if scooping water and splashing it over your head, bring the arms up and over your head as you inhale. Then, return the elbows to your sides as you exhale. Continue for 3 min. After 3 min, inhale the arms up, hold the breath, seal the energy, and then exhale and relax.
  13. Bring yourself onto your hands and knees. Begin cat-cow. Inhale head up and belly down. Exhale curve the spine like a mad cat. Continue for 2 min. After two minutes, inhale and hold the breath with the head up, and then exhale and relax in child's pose (sitting back on the heels with the forehead toward the mat). 
  14. Come rounding up and arrive in rock pose. Practice sat kriya by interlacing the fingers, steepling the pointer fingers, and crossing the thumbs (women left over right; men right over left). Chant Sat Nam aloud. As you chant the sound sat pull the navel in. As you chant nam, release the navel. Continue for 3 min. After 3 min., inhale deeply and hold the breath and seal the energy. Exhale. Inhale again; exhale completely and then hold the breath out and seal the energy. Inhale and then release the arms down. 
  15. Relax on your back for 7-10 minutes. Enjoy the relaxation. 
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292 Bloomfield Ave 
3rd Floor
Montclair, NJ

What Our Clients Are Saying

"Each student is honored and treasured. As a result, we all absorb and learn what we're ready for, and come to practice and learn again. It is always time well spent, no matter if my voice is wavering and my limbs are weak.  -Joanne K, Montclair 
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