7 Kundalini Yoga Postures to Clear the Chakras

by Ramdesh Kaur 

“Men of great knowledge actually found out about the chakras – their workings, their petals, their sounds, their infinity, their co-relationship, their powers.  They found that theLIFE of a human is totally based on these chakras.  They developed into a whole science.  This total science gave birth to Kundalini Yoga.  That is how Kundalini Yoga was born.” – Yogi Bhajan

The human body is a complex system encompassing vast energy systems that are not immediately perceptible with our limited eyes.  The chakras are energy vortices powered by prana,or life force.  By clearing the energy blocks from our chakras, we allow the Kundalini energy to rise up through us, invigorating and uplifting our minds and bodies to new heights.

Asana,or postures, are positions of the body used to activate and direct energy to open both a physical and an energetic position in the body.  When using Kundalini yoga to clear the chakras, asana are useful to open pranic flow.

1)  First Chakra, the Root Chakra (Muladhara):  Foundations, fear,SURVIVAL

Asana:  Crow Pose

2) Second Chakra, the Sacral Chakra (Svadisthana):  Creation, desire, relationships

Asana:  Frog Pose

Keep the heels together and the fingers on the ground.  Inhale through the nose as you straighten your knees; exhale through the nose as you squat down.

3) Third Chakra, the Solar Plexus (Manipura):   Will, action

Asana: Stretch Pose

Lift the head and the feet six inches off the ground.  Bring the arms up, palms facing.  Stare at the toes.  Do breath of fire.

4) Fourth Chakra, the Heart Chakra (Anahata):  Love

Asana:  Camel Pose

If full camel pose is too much of a stretch for you, place your hands in the small of your back for support and arch backwards with your head.

5) Fifth Chakra, the Throat Chakra (Vishuddha):   Communication

Asana:  Cobra Pose

Lie on the ground, hands under the shoulders, palms flat on ground.  Push up, lifting the heart and letting the head follow, keeping the pelvis on the ground.  If this is too much of a stretch, try Sphinx pose, keeping your elbows on the ground as you arch your head back.

6) Sixth Chakra, the Third Eye (Ajna):   Intuition, Wisdom

Asana: Guru Pranam

Sit on the heels.  Bring the torso over the thighs and place the forehead on the ground.  Extend the hands in front of you on the ground in prayer.

7) Seventh Chakra, the Crown Chakra (Sahasrara):   Transcendence, TheSEAT of the Soul

Asana: Sat Kriya

Sit on the heels.  Stretch the arms over the head with elbows straight, hugging the ears.  Interlace all fingers except the index finger, which you extend.  Men cross the right thumb over theLEFT; women cross the left thumb over the right.  Chant “Sat nam” at a constant rhythm.  As you chant “Sat” pull in the navel; as you chant “nam” release the navel.  Draw the energy up the spine. Eyes closed.  (3-31 minutes)

Sat Kriya is a complete Kundalini yoga workout for all of the chakras.  It is an amazing and powerful practice, complete and entire in one asana and mudra.  Doing Sat Kriya everyday for 40 days will have a profound effect on the function of your chakras.  It specifically works on waking up the Kundalini energy and helping it move up your spine through your chakra system.

No chakra stands alone; the chakra system is holistic and interrelated.  You cannot work on one chakra with Kundalini Yoga without addressing the needs of the rest.  The Lower Triangle (the first, second and third chakras) deals with elimination, while the Upper Triangle (fifth, sixth, and seventh chakras) focuses on accumulation.  They meet at the fourth chakra, the heart chakra, an essential point of balance between these forces.

There is another kriya that uses Sat Kriya to work specifically on each chakra called Sat Kriya for the Chakras. This wonderful kriya lets you do variations of Sat Kriya in asanas specifically affecting each chakra.  It helps to clear the body for the rise of Kundalini energy.

http://www.spiritvoyage.com/blog/index.php/7-kundalini-yoga-postures-to-clear-the-chakras/

5 Ways to Work Kundalini Yoga into Your Daily Life

by Amrita Khalsa 

We all love the way that Kundalini Yoga makes us feel, and yet many of us are so busy that we struggle to make enough time for it throughout the day. Here are some very simple ways to integrate yoga into yourLIFE even when your schedule gets hectic:

1. Wake Up 5 Minutes Earlier

Make a small commitment to wake up five minutes before you usually do and spend that extra time stretching. Focus your consciousness at each part of your body. Start by moving your toes, then rotate your ankles, then stretch your legs, and work your way up to your head and neck.

2. Schedule a Moment to be with Your Thoughts

Set a daily time to check in with yourself. Listen to your thoughts and focus on making them positive and conscious. We often allow our subconscious to take over and by learning to check in, we can train ourselves to become thoughtful and aware throughout the day.

 3. Commit to a 3 Minute Meditation for 40 Days

Short meditations are a great way to commit to your yoga practice when yourLIFE gets busy. Whether you choose a specific Kundalini meditation to remove a block in your life or just focus on chanting to your favorite Kundalini mantras for three minutes, training yourself to get into a meditative mindset each day is wonderfully balancing.

4. Preplan Your Yoga Sets 7 Days in Advance

By planning ahead you will be ready to begin your set the moment you have the time and energy, instead of spending your time searching for the correct set. Preplanning also harnesses the power of goal setting and fosters commitment.

5. Stretch Before You go to Sleep

Finish the day as you started it.WIND down with some neck rolls and shoulder shrugs. Let the day go. Don’t let any of the planning and worries of tomorrow invade your thoughts. Be present with yourself and listen to what your body needs in order to rest peacefully.

http://www.spiritvoyage.com/blog/index.php/5-ways-to-work-kundalini-yoga-into-your-daily-life/

Yoga Breathing (Pranayama) - Safety of Breathing Exercises

Written by: ljpasionPracticing breathing exercise or Pranayama should be safe if you are supervised by an instructor. Aside from that, you should also consult your doctor before you get into any serious breathing exercise especially if you suffer from breathing problems like asthma or shortness of breath. 

Remember that Pranayama should be satisfying and enjoyable. Therefore, it should not be practiced in a way that will push you beyond your limits. Some may think that Pranayama is all about how long you can hold your breath, which is incorrect. It is about controlling one’s breath in a way that it comes out smoother and more relaxed, making exhalation an important part of Pranayama. 

Also, you should not practice Pranayama if you are emotionally upset or tired. You must be relaxed before doing it so that you will not immediately get exhausted or run out of breath. 

Gunaji, author of “Scientific and Efficient Breathing”, recommends the following General Principles of Pranayama: 

• Breathing Exercises should never be pushed to the point of weariness or exhaustion.


• Exercises should not be repeated too often.


• They should not be merely mechanical.


• There should be no hurry or haste.


• Attention should be concentrated on the exercise while it is being performed.


• There should always be variety and change in the exercises.


• Exercise should always be gentle and nonviolent.


• Breathing should not be jerky or irregular, but smooth, steady, and continuous.

The smoothness of your breath is of paramount importance in practicing Pranayama. If at some point during practice your breath suddenly becomes rough or uneven, stop and relax. Then, slowly allow your breathing to return to its normal pace. 

Some breathing techniques may induce dizziness or even make you lose consciousness. If you start to feel dizzy or think you are about to faint, stop immediately. Relax, and next time you do that certain exercise, be extra careful. Try to assume a position that may be more applicable to that particular breathing exercise. 

Also, remember to practice Pranayama in a place where there is fresh, clean air and no smoke or other chemicals are present in the atmosphere. This is because in Pranayama, air will be pulled deeper into your lungs, so the air needs to be very clean. Remember also to practice it in an area with room temperature; conditions that are too hot or too cold may affect the regularity of your breathing. 

These are just some basic guidelines to keep your practice of breathing exercises safe. However, it is always best to have a Yoga instructor with you every time you practice. Keep in mind not to do Pranayama up to levels that may make you uncomfortable, and to always do things slowly and carefully. 

http://www.abc-of-yoga.com/pranayama/safety.asp

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