Kundalini Yoga Blogs » Exercise

Kundalini Yoga at Summer Solstice

admin — Thu, 14 Jul 2011 17:02:20 +0000

Kundalini Yoga

Summer Solstice is the traditional gathering time for Kundalini Yoga teachers and practitioners.

My first Summer Solstice was in 1977, a year after I had moved into the New Haven, CT ashram. This was the first year we all gathered on the land known as Ram Das Puri. We set up our tents out past the parking lot, and hiked about a quarter mile to the showers and then a bit further to the Tantric Shelter. As the years passed, the camping tents moved closer and the Tantric Shelter grew larger.

An amazing discipline was born, the discipline of the Yogi. Sadhana practice begins at 3:00 AM with a musical wake-up call. Cold showers are followed by prayers and Kundalini Yoga. The day continues with more classes, more yoga, White Tantric Yoga, and music…lots of beautiful music in a serene, sacred landscape.

A cleansing diet is served. The main fare is protein-rich mung beans and rice, lettuce, hot sauce and Yogi Tea. This brings the body into a mildly alkaline state, a great balance for meditation.

If you intend to immerse yourself in this life changing experience, here are a few tips:

This is a drug and alcohol free environment
Everything is strictly vegetarian
Vitamin B15 will help you to oxygenate at altitude, the site in the Jemez Mountains is over 7,000 feet.
Bring organic skin and bug protection
Drink at least 80 ounces of water a day
Bring an attitude of gratitude and you can’t miss!

Kundalini Yoga flip charts @ http://gurutej.net/store/kundalini-yoga-flipcharts/

The Kundalini Yoga Experience

admin — Sun, 06 Mar 2011 16:01:12 +0000

“The kundalini experience does not mean you have gone into a deep breathless trance and are beyond this world…It integrates you more fully with reality and gives you a broader vision and sensitivity so that you can act more efficiently.” –Yogi Bhajan, Ph.D.

If we could only recommend one book about the art and science of Kundalini Yoga, it would be “Kundalini Yoga the Flow of Eternal Power,” by Shakti Parwha Kaur Khalsa. Her simple “back to basics” approach is well referenced and loaded with resources.

The book is comprehensive, easy to follow and well organized. Instructions range from beginners to more advanced levels. It covers Mantra, the breath, women’s teachings, and deep insights about the relationship to a Spiritual Teacher.

Shakti Parwha Kaur was Yogi Bhajan’s first student and taught the Saturday morning beginners yoga class for decades. A Master of the Path in her own right, her insights are priceless.

I had the pleasure of working directly under her in an office setting. Her clarity and devotion caused me to hold great respect for her.

This book is her first of three, and was written in 1998. It’s not just another yoga manual! It’s a wonderful guide for life, loaded with pictures, charts, recipes and practical instructions.

Preview of the Table of Contents

Kundalini Yoga

Marriage on the Spiritual Path –2007 publication.

Got Energy?

admin — Fri, 04 Mar 2011 17:30:46 +0000

Breath of Fire is a fundamental Kundalini Yoga exercise.

We’re excited to review a Kundalini Yoga flipchart made by Gurutej. The easy to use flipbook includes Breath of Fire, Sitali Breath, Thymus Thump, plus 13 other life enhancing and stress reduction programs.

The exercises take no more than three minutes and can re-charge your day and improve your mental focus. Many of these exercises can be done in a work environment when necessary.

The above picture shows Breath of Fire. This Kundalini Yoga exercise is excellent for rejuvenating and energizing. The basic breath is combined with many other exercises in the science of Kundalini Yoga.

Spinal Flex, which can be done seated at a desk, takes one to two minutes to relieve lower back tension and enhance the flow of spinal fluid to the brain.

Gurutej has been a life-long student of Yogi Bhajan and Kundalini Yoga. Her intuitive insight give her a unique advantage. She has presented what we all need, the key to having more energy. You can contact this senior level instructor at The Energy Gurus or call 310.734.6776.

We would also suggest following a gluten free vegetarian diet for more energy and getting some great Vitamin D from the Sun.

Second 40 Days

admin — Sun, 13 Jun 2010 17:42:59 +0000

My!

That actually went quick. Cold weather moves things right along.

So, I think Nabhi Kriya is good.
I don’t have a 6 pack.
I have lost weight…!
My digestion is awesome! I don’t find myself wanting to eat very late, because of rising so early. So, by the time I’m into the WC in the morning, everything is ready to leave the system. This is most unusual for this body.

I keep wanting to hold my navel in. I think this will become natural as time goes on.
Those muscles are learning a lot. Having a tendency to push my stomach out is probably from those questionable “Badge of Authority” days of earlier life, when a Man “needed” to display his “wealth”. Well, we jokingly called it, “Survival Food Storage”. Shoot! I can even do Plow Pose without choking on my “Badge”.

About the statement, “Kundalini Yoga, the Yoga of Awareness”…
2 weeks ago, I discovered, through the lovely messenger, pain, that I’ve been clenching my teeth during much of the yoga and meditation. I thought I was squeezing my jaws together. More like pushing my lower teeth forward into the backs of the uppers. My right jaw joint started to hurt like a fever. Hence, the discovery that even during chanting, the jaw can be clenched too. Stick the tongue in there and relax the jaw. How easily we mask our pains, eh?

So, I appear to be sleeping between 4-6 hr a night. Oh, I must caution, if you plan on a strenuous sadhana like this, you will find yourself sleeping at some odd times as your energy starts to shift. Some mornings feel like a complete nervous system blow out. I find myself crashed for up to 2 hours. This may be due to the convenience of some weekends…
Still, this is something else to add to the mix. Your nervous system will not rebuild in just 40 days. It will get a good start!

Lovely Laya Yoga.
Very interesting as the motion smooths and “mellows”. Yes…it will turn from mechanical and shrill and pumped wrong and eyes no where near the 3rd eye point and that neck lock just not responding…to…well, the shrillness gets under control.
The rhythm is much better. Even the action is smoother. The navel pull is still to the rear center. I can’t always tell if the other 2 chakras are keeping in line. The navel movement is really good to get that mind back to center.

Another little “key” for a moving meditation such as this one is to keep the fingers straight and the palms turned out. As soon as the palms lock in this “ideal” position, the elbows tend to straighten and are easier to lock. This helps bring that ribcage back up so it floats, instead of hangs. The movement tightens to more of a navel grind than a “big”grind. Feels really CORRECT. Um, that seems to last about 4 rounds.

Focus is still totally quantifiable. Easiest way to see if I’m focused is to see if my eyes are looking at the 3rd Eye or gazing over that vast Viewscreen just below, conversing with what/whomever is available. Nothing new here, though there is a definite distinction that certain thoughts come from “below” and when focused on the 3rd Eye for that scant moment of presence, the thoughts tend to be more “evaluative” of the meditative process than the recitation of the volumes of drama that come from that “below”.

No matter what, 31 minutes shows up and there is the matter of 3 breaths with Mulhbandh and Mahabandh.
That FIRST inhale and hold! We both tend to forget. Then, the held out exhale and Mahabandh. Seconds are eternity or sheer essence. Then we do it 2 more times. The quiet meditation right after is becoming very sweet (on weekends).

We’re off for a good Indian Meal. Need to give our new-found abdominals some nourishment!

Blessings.

~ SAT NAM ~

40 Days!

admin — Wed, 05 May 2010 20:40:55 +0000

Greetings,

I’ve just impressed myself. Haven’t done a 40 day sadhana in decades. This morning is “960 Days Until the End Time”. Cool, huh?

Nabhi Kriya is getting much smoother. I can be relatively stunned and tired in the morning and somehow, those legs start lifting. Sometimes takes up to 8 minutes to clear the nostrils. I think this is a combination of a late Spring and adding more yogurt to the diet. Well, could be.

Nonetheless, MOST of the leg muscles and joints are comfortable with the routine. At this point I can see how I want to be lazy; not breathing very strongly, letting my attention follow my loose eyeballs, glancing at the clock again and again. 40 days, and still not trusting how long 10 minutes really is. It is actually funny to look over at the clock and realize 17 second have gone by. Keep that Infinite Mind occupied!

Which gets funnier when practicing Laya Yoga. Oh! What a way to get the morning going!

I have not had one morning without at least a chuckle during the Laya Yoga meditation. Invariably, I find the chant and the movement getting totally lost. A few mornings ago, my wife said I was doing spinal flexes instead of a circle. I remember that one, as I was actually falling asleep! Lots of times, I’m just not there and find myself chanting from my nostrils or my eyes have left their perch at the 3rd Eye and wandered into Inattention Land…quite a big place! I’m so glad I’m not taking that part seriously. Overall, I see an improvement…from the Inside.

So, cruising right along in Laya Yoga…
Pulling the navel is a better routine. I’ve found the “sweet spot” in the rotation where pulling the navel affects the muscles evenly. Sometimes, during a round, when all focus is splattered, I’ll find my navel pump occurring in a diagonal part of the rotation. This can affect into the ribcage and certain vertebrae. Maybe a little ‘twinge’. It does not feel good to pursue that. This is something to be very aware of.

Here is one of the most interesting experiences I have ever had, and it is REPEATABLE.

At the end of the meditation time, the standard has been to do 3 breaths to end the rounds.
On the inhale, hold in and apply Neck Lock and Mulh Bandh. On the exhale, hold out and apply Maha Bandh.
Repeat 2 more times.
If Maha Bandh is performed correctly on the exhale, just at that point when you know you want to inhale, a unique phenomena comes up. Immediately, the mind wants to pursue it. And then the breath comes in and it can only be pursued on the next held out breath, at that last moment and, seemingly, for only that last moment. It is enticing, even!
All I can say is, WITH PROPER PREPARATION, try it!

Well, I can say a little more. When the breath is held OUT, all of the body’s survival systems come screaming into high gear. The Immune System comes on line in the biggest way it can.
What’s happening?
Fairly simple. What you are experiencing at this moment is: I’m DYING!

The funny part is, you know you’re just holding your breath out, but a lot of things are going on in a very short amount of time. My understanding is those who perfect the Held Out Breath can overcome many internal diseases because the Immune System comes in gear so strong. The glandular system starts to balance and over time the body becomes purified and strengthened. Stories came out of that early Tucson Drug Rehab Program verifying Yoga Therapy. I hope someone publishes…

Well, dear Ones, thanks for riding with me. My intention is to pursue the Nabhi Kriya and Laya Yoga. I am curious where the next 50 days can lead.

Blessings.

~ Sat Nam ~

Laya Yoga Magic 31 minutes

admin — Sat, 24 Apr 2010 16:46:56 +0000

Much has happened in this little sadhana.
Today is day 29 since the last 1,000 days before the End Time. Day 40 looks a lot more reachable!

Nabhi Kriya has passed the, “Ooh! I really don’t want to do it!” stage. It still takes a while to get in gear. Once I hit the sheepskin, I’ve been able to get started. One started, well ya can’t just stop.

Mornings can be VERY clog nosed. Pushing the breath is the only way to get those membranes to stop leaking. This may be due to the lovely stream of snowstorms we’ve been getting. Making a “power” pranayam is still a goal. At least this kriya won’t let you sleep through it.

So, after testing my navel point last week, had to add 4 more exercises to the end of Nabhi Kriya. I’m developing a decent navel pulse(!) and it is now easily apparent that it is too high from center. I added the Navel Adjustment Kriya, page 7 of the Meditation Manual. Back to KY101!
In fact, I read every page, from the beginning to the Kriyas, to make sure I’m practicing correctly. Awesome lot to learn! Those “little pains”? Stick your hand into your belly under your ribs and push around a little. In me, there are all these tissues that don’t mind stretching, but they’re going to HURT to let you know about it.

Meanwhile, today we achieved 31 minutes in the Laya Yoga meditation. Now THAT is something.

This has been one of the best lessons. In one session, I’ll go from mechanical, repetitive, LOST in thought, to smooth, chin tucked tight, eyes at the 3rd Eye point, chant from the navel. And, that’s only after 3 repetitions!

The biggest for me has been holding that 3rd Eye focus and keeping Chin Lock, and not peeking at the clock!
If I get the chin in, the ribcage rises automatically almost 2 inches. The throat opens up and the chant comes from the navel. That still only holds for a few rounds at a time.
And that 3rd Eye…when focused there, the chin lock can get easier and the whole thing gets real tight. Any time I’m “checking” my posture, voice, whatever, I find my eyes somewhere wandering away from that one point…OVER and OVER. At least they’re closed.

Mind is quite something.

31 minutes of Laya Yoga was “easy”. You WILL get entranced. You don’t want to stop. Very inviting. By now, Mulh Bandh is getting strong. Hard to separate out the 3 chakras at times. Each IS a distinct muscle group.
And where this meditation takes you? I think even a beginning meditator would benefit very rapidly from the correct practice of Laya Yoga. If you’ve not looked around inside your body/mind, you might want to give it a try.

Physically, there is a nice feeling around the navel. Tighter. I don’t know if it is affecting my focus. The muscle groups are lining up. Walking is lovely when on my toes. Sometimes, I’m a bit wired in the morning. Hence, a walk to ground a bit.

Blessings.

~ SAT NAM ~

Flexible Solidity

admin — Mon, 12 Apr 2010 17:12:38 +0000

Good morning,

Both the yoga and the moving meditation are becoming “smoother”. There is a certain fluidity coming into the motions. Also, I’m noticing less crackling in some of the joints. The breath is picking up easier, but it snowed last night and my nostrils were open from the beginning.

If there is anything to learn from the Laya Yoga…neck lock. Neck Lock.
This brings the only hope of carrying that lovely kundalini energy we are praying to cultivate through the yoga. If Neck Lock is strong, but the muscles are relaxed, as they are actually starting to do(!), the pronunciation comes easy and the strength comes from the navel. And the whole body moves together.

Then the mind gets in the way…

The flexibility of the spin with the slowly strengthening Mulh Bandh is really helping align the spine during the deep meditation. In comes a solidity that even allows me to forget the breath for a few moments. Sometimes, I feel like a meditator!

Have a great day.

~ SAT NAM ~

Meditation, Breath and the Ribcage

admin — Sun, 11 Apr 2010 15:37:17 +0000

Interesting today.

Got started about an hour late.
Nabhi Kriya is getting more fluid in movement. The fine tuning, like CLOSING THE EYES (let alone focusing on the 3rd Eye…), checking the clock after 2 minutes KNOWING there’s 13 minutes to go, and the general babble from all joints and muscles actively participating in the kriya. They love to squeak.
The breath is still catching up. I can flow with the physical movements, but I’m not doing a thunderous pranayam for my breathing. Getting easier to match with the movement.

Where IS that 3rd Eye?
I finally stuck my finger into my forehead and physically looked. Ain’t where I been lookin’.

I got the centered part all right. Most of us can cross our eyes. I just need to roll those eyeballs all the way to the limit of upper vision. Just there, is the beginning of the touch of my finger. I think I’ve been looking somewhere in my clogged nostrils most of the time, when not looking at the clock.

Laya Yoga was very tight. I think I’m finally moving from the ‘jerk yoga’ feeling. Mulh Bandh is a fantastic way to find your inside. Pulling smoothly during the chant, instead of a navel ‘pump’ seems to let the lower spine stay aligned.
Meanwhile, Neck Lock is becoming more of a possibility. If I can keep Neck Lock for more than 2-3 rounds a lovely sound comes up from deep inside and out my mouth. As soon as I forget it, the sound comes from my throat and gets ‘mushy’, for lack of a better word. This is something to work on.

During the approximate 15 minutes of silent meditation, toward the last couple of minutes, I took a deep breath and both my diaphragm and upper ribcage opened up. A LOT!
My diaphragm relaxed and the space below wasn’t blocked by food, so air came in.
At the same time, my shoulders and upper ribcage kind of ‘bloomed’ upward.
The shoulders automatically rolled back.
I was naturally forced to take several large, life giving breaths.

This would be nice to maintain. That hanging skeleton image was much easier for those few minutes. Tight topknot!
Now, about 45 minutes later, I can still fill my lungs with a delightful “over-breath”. We live at just under 7000 ft and that air doesn’t always feel like it is feeding the blood. On the other hand, the PRANA is charged at this altitude. A deep breath is nice.

Have a great Sunday.

~ SAT NAM ~

2 doing Laya Yoga – very nice

admin — Sat, 10 Apr 2010 20:13:07 +0000

Since that last post about 10 days ago…there is alot in the body that is “announcing” their chronic problems.

The little things are intriguing, why does the left ankle crack during laya yoga? Or the knee? I think the chair sitting life has raised the muscles and joints to a certain tenseness; a chiropractor would love to get his hands on it.

Ah, Yoga, the best do-it-yourself healing system there is.

The Nabhi is more rhythmic. The breath still wants to play catch up. The muscles don’t complain anymore. There is an initial stiffness and on we go. I have an interesting tightening vertically along the solar plexus. I think their called ‘muscles’.

But, the fun and strength has been since my wife joined me in the Laya Yoga meditation. We have advanced to 16 minutes as of yesterday and feel a real difference in the support 2 voices give. The rhythm and chant helps me remember to STOP LOOKING AT THE CLOCK. (Isn’t there always a reason to keep the mind working?) Which helps me get back into my body and make the meditative action work for a few more seconds.
2 of us together , definitely helps to go deeper and stay more in the meditation. The sound is not so “self created” and has a sustaining lift.
Seems the natural silent meditation at the end achieves about 11 minutes before the itchy world reappears. This is nice, considering the dramatic insides that seem to accompany so many meditations.

If you’re not hanging from that bolt in the top of your head, you are still trying to hold still. Well, I guess that’s me. Tucking the chin in is a meditation lifesaver. Aligning the spine…

Chin in!
Chest out!
Shoulders back!
Navel in!

How often was this told to us?
Practice appears to be helping. I really would like to move from this reliance on making the physical more “comfortably still” to the natural strength of balanced muscles supporting the whole structure in “meditative stillness”. Then, that ‘Mind’ may get some attention. Or lack thereof. Kool.

~ SAT NAM ~

meditation and the physical

admin — Thu, 01 Apr 2010 15:26:34 +0000

Good morning,

Am finding the immediacy of Laya Yoga. Because of the small movement, when sitting still, that spine can be all over the place.
Started without the circular movement. Pull that Neck Lock! Pull it right and I know the muscles will learn to keep the rest of the spine in line.
The throat opens up and the sound immediately drops to the navel.
Today, the ribcage lifted too! Now, that was unexpected. This looks good for holding a good meditation posture. Lots of little clicks and pops in the spine.

After the Laya Yoga, I pulled my hair straight up, trying to hang from the top, and aligned what I had. Guru Teg Bahadur tied his hair to the basement ceiling. I’d like to just SIT STILL for a few minutes. At least my tongue wasn’t playing with anything it could find in my mouth. Can’t say it held still, as I’d find my teeth clenching.
Speaking of that most sensitive organ, the tongue…WHEN Neck Lock was tight, IF the over-emphasized pronunciation was carefully enunciated…that’s when the ears could start hearing. I think that lasted about 3 rounds. Mithna, churning. Japa, repetition. Maybe that’s called ‘Focus’…?

Isn’t the Internal Drama quite something? Do this. Assess. Think that. Assess. Straighten spine. Assess. Inhale, Assess. Stop thinking. Assess. Where’s that little, sweet, Sat Nam?

Oh, and breathing? SMILE! (dammit!) Snowy night, lots of wind. Nostrils so swollen, it took almost 2 hours to breathe “normally”. But, that little smile… ;-)>>>

Remember how it opened your nostrils when you were just a young student and the teacher had you up in Bow Pose and all of a sudden yelled ,”Smile!”? Can this be repeated?

Okay, obviously, some part of this mornings yoga and meditation got me wired.

Have a great day.

Thanks for all this.

~ SAT NAM ~

Kundalini Yoga Blogs » Exercise

Kundalini Yoga at Summer Solstice

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The Kundalini Yoga Experience

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Got Energy?

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Second 40 Days

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40 Days!

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Laya Yoga Magic 31 minutes

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Meditation, Breath and the Ribcage

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2 doing Laya Yoga – very nice

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