The name Kundalini comes from the Sanskrit word “serpent, coiled.” Kundalini Yoga claims that every person has a spiral-packed source of energy held around the base of his spine. This is such a trend in yoga, the followers of which can extract this energy and direct it into their body and mind through the chakras and channels of prana.
- What is kundalini yoga. Beginner Terminology
- Unlike other methods, features
- 7 reasons to do kundalini yoga
- Indications for classes
- Types of Mantras
- ADI MANTRA
- MANTRA SAT US
- Basic Mudras
- Breathing technique
- Alternative nostril breathing
- Breath of fire
- Long deep breathing
- Stages of classes
- Start of class: singing mantras
- End of class: singing mantras
- A set of exercises “All Chakras” with Maya Fiennes
- Complex with Alexei Merkulov for beginners
- Complex for advanced yogis at home
- Kundalini Yoga Video
What is kundalini yoga. Beginner Terminology
This form of yoga is called Yoga of Awareness because it provides a holistic practice that helps to awaken one’s creativity. She develops great mental clarity.
The postures and practices of yoga, diet, and meditation combine to give a feeling of happiness, health, and prosperity. Regular practice unlocks a person’s connection with the world and the harmony that exists within. Classes allow the student to identify old patterns and habits that no longer serve him, to replace them with positive new characteristics.
Kundalini Yoga, as proven by millennia-old practice, is such a harmonious structure that uses asana, breathing, mantra and mudra to strengthen higher states of consciousness.
Kundalini Yoga provides a complete review of all 10 body systems.
Practice strengthens the nervous system, balances the endocrine system and stimulates Kundalini energy, awakening your own heightened consciousness and giving you a greater experience of joy and your own life energy.
Kundalini Yoga is a direction of yoga that is accessible to beginners. No special equipment is required. You just need to put on loose clothing and tie long hair that can interfere.
List of general terms to know when starting to learn Kundalini Yoga:
- Yoga Patanjali. The system of the ancient philosopher Patanjali, created on the basis of yoga data collected by that time (in the vicinity of the beginning of the new era). She is recognized by all the authorities of yoga.
- Adi Mantra. Ong Namo Guru Dev Namo: “I tune in to the creative energy of the universe and open up to radiant wisdom leading me from darkness to light.” This mantra opens daily activities.
- Apana The eliminating power of the body. For example, you need a powerful apana to eliminate toxins.
- Asana Steady and comfortable posture.
- Bhanda. Bhanda – intentional muscle contractions to redirect the flow of energy within the body. These methods accelerate the speed of Kundalini energy.
- Chakras. Energy centers. They affect perception, feelings and choices.
- Gyan mudra (Place of Knowledge). You need to touch the tip of the thumb with the tip of your index finger. This mudra stimulates knowledge, wisdom and the ability to calculate.
- Kriya (action). Kriya in yoga is a sequence of postures, breathing and sound, combined together to achieve a certain state.
- Song blessing the sunshine (Long Time Sun). Kundalini Yoga uses this song to close each class. It can be sung or read (recited) as a positive statement that brings blessings to all. “Let the sun shine on you for a long time, all love surrounds you and the pure light inside you directs your path.”
- Mantra. Mantras are formulas that change the patterns of the mind and brain chemistry. The mantras that are used in Kundalini Yoga raise or change consciousness through their meaning and rhythmic repetition.
- Meditation. Meditation is the process of overcoming spontaneous waves of thoughts, a state of inner concentration, self-contemplation to achieve spiritual insight.
- Mudra. Mudra is the position of the hands that directs the flow of energy and reflexes in the brain.
- Prana. Prana is the life force that penetrates every atom of the body and the universe.
- Pranayam. Pranayama is the science of breathing techniques that control the movement of prana in the body.
- Sadhana. Sadhana is a daily spiritual practice in order to experience and realize your “I”, to master the mind and soften the dominance of the ego over habits, emotions and thoughts.
- Sat nam. Sat means true, Nam means name. My name is true. Truth is my personality. This mantra is repeated 3 times to prepare for the end of the class.
- Suhasana. Suhasana is a comfortable sitting position, resembling a lotus position, but not requiring special flexibility.
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Unlike other methods, features
Kundalini yoga is such a direction of yoga, the main essence of which is “the invisible point of extreme strength and energy located at the base of the spine in the human body.”
The art of awakening this “Kundalini energy” creates a state in which a person feels extraordinary and unique from the inside, as if he has turned into a more creative, more intelligent and very powerful version of himself.
Created 2500 years ago, the Rigveda (a collection of knowledge of Indian culture), says that 10000 years ago, yoga already existed. In ancient India, the way of life was such that every person who lived to an advanced age retired to the mountains or to other inaccessible places and devoted himself to meditation and training of young people who wanted to learn from his life experience and wisdom.
This attracted the teaching of various philosophers, who created their own methods on its basis. But all the directions of yoga are united by one thing: by training in a certain way the mind and body, you can achieve an incomparably greater level of consciousness.
Currently, scientists distinguish the following aspects of yoga:
- Raja yoga – the predominance of consciousness over the physical, mental and spiritual principles of man. This is the pinnacle of yoga, revealing the full potential of the individual with the help of concentration of attention, self-hypnosis, removal of irritants perceived by a person and other complex tricks.
- Bhakti Yoga – selfless love of higher ideals and admiration for all beings.
- Japa or Mantra Yoga – obtaining improved body settings by singing syllables and vowels. In practice, the same result is given by the mental reproduction of these sound vibrations.
- Jnani yoga is the endless acquisition and systematization of knowledge that will lead to harmony.
- Karma yoga is an active activity that must take place with complete dedication and responsibility. Only this will lead to achievements.
- Kriya yoga is the initial stage of any kind of yoga. To begin to improve, you need to eradicate bad habits, weaknesses, negative thoughts. This should be replaced by positive qualities.
- Kundalini Yoga is the improvement and practical use of the possibilities inherent in a person.
Laya Yoga – the desire to organically fit into the system of the universe, tuning in to natural frequencies for humans. Laya Yoga cures a large number of diseases asso
ciated with the violation of biorhythms, from the molecular level to the biorhythms of the body as a whole.
- Prana yoga is the action of vital energy on the spiritual, mental, emotional and physical principles of a person.
- Tantra Yoga — cultivation through awakening, transformation, and consciousness-controlled use of sexual energy. This practice combines male and female principles in a person.
- Hatha Yoga improves the body with the help of proper nutrition, cleansing and healing water procedures, respiratory system, asanas. As a result, the mind and spirit are perfected.
Kundalini Yoga is a combined teaching that continues Hatha Yoga by adding meditation to it. The technique is distinguished by quick results. Kundalini Yoga can achieve the same opportunities that are achieved with Hatha Yoga for 20 years in 2 years. Some students already in the first lesson feel a fusion with cosmic energy.
Features of Kundalini Yoga:
- uses all the tools of classical yoga Patanjali;
- mantras are sung at the beginning and at the end of each lesson;
- most exercises are available without any preparation;
- the execution time of one exercise lies in the range from a few seconds to an hour. The longer duration of some exercises gives a greater effect than in other methods;
- paramount importance is given to breathing techniques;
- the best time for classes is before sunrise;
- a specific breathing exercise is woven into each movement.
The goal of Kundalini Yoga is to bring energy from the base of the spine through the chakras to the 7th chakra at the little temple where it will become a conductor to the energy and wisdom of the cosmos.
7 reasons to do kundalini yoga
Kundalini Yoga is a teaching that will help those who want a deeper understanding of the Self.
The study of Kundalini Yoga leads to the following results:
- Problem solving. It is not always possible to avoid problems, but one can be more effective in handling them. Being less emotional and subjective, changing their point of view, students can raise their consciousness to attract decisions and effectively resist change, rather than being helpless and portray a victim.
- Cleansing: Yoga cleanses of physical, mental and emotional obstacles and opens access to higher knowledge and to one’s own inner self of each person. Health is significantly strengthened and the presence of abundant energy is felt.
- Pure knowledge: with meditation comes intuition — knowledge and a sense of what is right and better, and therefore there is no need to weigh the pros and cons of each situation.
- Joyful life: life becomes calm and fun. The followers of Kundalini Yoga feel the care of the Master and are extremely happy. Through Kundalini Yoga, close relationships are established with oneself. These relationships open up a higher level relationship with others.
- Character: greater mental clarity and concentration is achieved, and it is easier to act consistently in order to achieve the goal, to be truthful, fair and honest people.
- Control: students gain more control over their lives. And they need less control because they are in the process of discovering and accepting life and they feel more secure and trusting.
- Community: students become part of the Kundalini yoga community, where everyone supports each other, develops and shares their achievements. The feeling of part of this community brings so much joy.
Indications for classes
Kundalini Yoga will benefit:
- with excess weight;
- with problems with joints and ligaments;
- if necessary, recovery from illness and injury;
- with neurological diseases;
- in case of problems with the digestive tract;
- with diseases of the respiratory tract;
- if desired, recover faster after childbirth;
- To old people;
- with urological problems;
- in violation of childbearing function.
Kundalini Yoga is designed for:
- people who want to get rid of fears, misunderstanding of the situation;
- those who want to successfully integrate into the rhythm of modern life;
- people who seek to experience joy and happiness instead of discontent and stress.
There are absolute contraindications for classes:
- fractures and injuries;
- infectious diseases;
- acute conditions of various diseases;
It is recommended to refrain from exercises:
- with severe physical overwork;
- during menstruation;
- after taking a sleeping pill;
- after hypothermia or overheating of the body;
- after eating;
- immediately after a bath or sauna.
Types of Mantras
Kundalini Yoga Mantras — texts that are sung, read, or recited in chant at the beginning and end of each lesson. And also during meditations. Yoga uses a specific sound, phrase or statement as a focal point.
The word mantra comes from “man”, which means “to think” and “tra”, which means “assistance”. Therefore, the mantra is an instrument of thought. The introductory and final mantras are examined in more detail.
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This is the first mantra that beginners get to know. She creates the mood necessary for classes. The correct pronunciation of each sound is of utmost importance. It should not be forgotten that mantras were created in Sanskrit. Therefore, it is very important to control the movements of the lips and tongue. In addition to the teacher, videos on YouTube, audio recordings on websites can help to learn the mantra.
The phrase “ONG NAMO GURU DEV NAMO” is pronounced in a chant, 3 times long.
“NAM” means a respectful greeting and readiness to submit to the
higher powers and instructions of our guru.
Regular repetition of the mantra creates energy protection against everything negative that can penetrate our consciousness from the outside. ONG NAMO personifies the need for the help of higher powers.
The syllable “VIRGO” defines the divine principle and has a deep sacred meaning. The second syllable “NAMO” again emphasizes reverence for higher powers and a willingness to come to terms with the order of the universal mind. It symbolizes a request to allow you to join the creative energy of the Universe in order to learn the laws of the universe.
MANTRA SAT US
This is the final mantra of kundalini yoga, helping to smoothly return to reality. It sounds the same as it is called: “SAT US”. The first syllable should be pulled like a song: “S-A-A-A-A-A-A-A-A-A-A-A-A-A-A NAM . ” “I am truth” is a gallon translation.
Repeating this mantra, the student gradually begins to accept himself and the structure of the world. He refuses self-digging and recognizes that a person is an integral and inseparable part of everything. The mantra is pronounced 3 times. If we recall the biblical: “In the beginning was the word”, the understanding of the significance of mantras will increase.
The positions of the hands, or mudras, serve to create balance in certain body systems. In this set of mudras, the fingertips are connected in series with the thumb.
The fingertips correspond to 5 elements:
- fire (thumb);
- air (index finger);
- ether (middle finger);
- earth (ring finger);
- water (little finger).
Each hand pose has its own specific strength:
- Jnan mudra. Connection with the tips of the thumb and forefinger. Other fingers are straightened and relaxed. Gyan-mudra brings wisdom and enhances concentration. The connection with the air element improves the ability to think and memory.
- Shuni mudra. Connection above the thumb and middle finger. Shuni-mudra promotes patience. This mudra helps to accept what is. The connection with the ether brings a person into contact with world energy and space.
- Prithvi-mudra. Together thumb and ring fingers. Prithvi-mudra stabilizes energy and creates a sense of stability and self-confidence through communication with the earthly element.
- Budhi mudra. The tips of the thumb and little finger touch. The remaining fingers are straightened without tension. Budhi-mudra brings contact with inner knowledge, one’s own intuition. By connecting with the water element, this mudra promotes communication.
There are various ways to accomplish this set of mudras. Quick way: combine your fingertips one by one and go over from the index finger to the little finger. Then again go to the index finger and repeat. Another way is to perform the same actions in reverse order. If you have more time, you need to relax, starting with Gyan-mudra.
Closing your eyes and focusing on the soft touch of your fingers, you need to keep this position while there is a feeling of pleasure. Then go to the next finger and repeat the exercise.
You need to make sure that your hands and palms are relaxed. There are more than 30 mudras used in kundalini yoga. Even on images of Indian gods, one can observe this peculiar symbolism.
Specific breathing exercises can help raise inactive Kundalini. Breathing is usually an unconscious activity. A person does not think about the proper technique or quality of his breathing – it just happens on his own. Yogis use special activating or relaxing exercises to awaken the dormant energy of the Kundalini.
Alternative nostril breathing
An alternative technique to the nostrils is one of the main breathing exercises used in Kundalini yoga. It is important to master this technique before moving on to more advanced exercises.
Technique of execution:
- It is required to sit on the floor in a comfortable position, legs crossed, close your eyes.
- It is necessary to pinch the right nostril with the thumb of the right hand and slowly inhale through the left nostril.
- For a moment you should hold your breath and release your right nostril.
- With your right index finger, then close the left nostril.
- Exhale completely from the right nostril.
Continue this cycle for 30 minutes.
The palm must be kept in the face all this time.
Breath of fire
The Breath of Fire is a complex technique of quick and powerful breathing.
Technique of execution:
- It is required to sit in a comfortable position.
- The lesson begins with a few, deep breaths.
- After another inhalation, you need to exhale from the nose and push all the air out of the lungs, compressing the abdominal muscles. This should be a fast, powerful movement.
- Next, immediately inhale through the nose, allowing air to return to the lungs arbitrarily.
Continue this exercise by contracting the abdomen to remove all air from the lungs and inhale quickly to expand your lungs. The goal is two to 3 breaths per second.
Long deep breathing
Prolonged deep breathing is a slow, calming exercise that can help activate the third eye chakra located in the center of the forehead and the Crown chakra on the top of the head if you can breathe slowly enough. To practice this deceptively simple exercise, you need to sit in a comfortable position.
Technique of execution:
- it is necessary to rest the tip of the tongue in the upper sky;
- inhale as slowly as possible through the nose with an open mouth;
- you need to focus on filling the abdomen, then the diaphragm, then the chest with air;
- stop for a moment, and then exhale as slowly as possible from the nose;
- focus on releasing all the air from the chest, then the diaphragm, then the abdomen;
- you should strive to take less than 4 breaths per minute.
Pranayama make it possible to switch the energy regimes of your body depending on the requirements of the moment, and are also an instrument of influence on the consciousness.
Stages of classes
Ideally, Kundalini Yoga recommends devoting to cultivation every day until dawn for at least 2 hours.
Start of class: singing mantras
In order to gain access to the teaching channel and tune in to accepting the instructions of the spiritual Master (Guru), a special mantra Ong Namo Guru Dev Namo is melodiously recited or sung. Repetitions in one breath should be the same amount. The syllable dayv sounds higher than others.
Under the influence of its vibrations, the settings of the nervous system change. Performed 3 times. Attention is focused on the middle of the forehead.
Three times the ancient mantra of Ad Guru Namo confirms the readiness to perceive information.
“Hell Gure Name – I open my original wisdom,
Dzhugat Gure Name – I open my eternal wisdom,
Sat Gure Name – I reveal my true wisdom,
Siri Guru Deve Name – I reveal my great radiant wisdom. ”
Kriya is fulfillment, action, effort. These are complexes of asanas synthesized with breathing techniques, the performance of mantras or self-suggestions. By definition, kriya involves achieving a goal, obtaining a planned result.
For recreational purposes it is possible to find kriyas:
- strengthening immunity;
- eliminating digestive problems;
- increasing vitality;
- improving the functioning of any body system.
Kriyas develop the ability to concentrate, paving the way for meditation. Every Kriya practice works to create a flow of energy. It is important to adhere to the exact execution of the complexes. If necessary, it is only possible to reduce the duration of the pose. At the end, deep relaxation is needed.
Shavasana – “corpse pose” or “dead pose”. Her goal is complete relaxation of the body and the exclusion of thoughts. However, you need to stay awake.
It is required to lie on your back, connecting socks and heels.
The arms are extended along the body, pressed to it, the gaze is directed upwards. Shavasana training has 3 stages.
Need to close your eyes. To distinguish between a stressed and a relaxed body, several times with all your strength you need to strain all the muscles and release them. With experience, it will be enough to do this once, and then the need for such an action will completely disappear.
Technique of execution:
- Relaxation begins with the toes and moves upwards throughout the body.
- You need to say to yourself as a fait accompli: “The thumb of my right foot is relaxed.” So walk on all fingers. Further: “The muscles of the right foot are relaxed. The muscles of the right lower leg are relaxed. The muscles of the right thigh are relaxed. All right leg relaxed. ”
- The same should be repeated with the left foot.
- Next you need to go in detail to the fingers of the right hand. Left-handed people should start with the fingers of the left hand. Repeat all by analogy with self-hypnosis of relaxation of legs.
- Then – alternately relax the buttocks, muscles of the lower back, shoulder blades, entire back, abdomen, chest, shoulders, arms and legs.
- With a mind’s eye you need to walk along the neck, chin, mouth, nose wings, eyes, relax your forehead, crown, back of the head, ears. Be sure to speak in the mind, as mentioned above.
- It is necessary to mentally repeat everything, starting with the fingers. Then it is also required to relax the internal organs of the pelvis, abdominal cavity, sternum, around the throat, spinal cord and brain, and nerves emerging from them.
If you succeed in relaxing, you will feel warmth in the limbs due to the expansion of blood vessels. As you master the procedure, it will be enough to say: “My legs, arms are relaxed, the muscles of the front and back surfaces of the trunk, neck. Head relaxed. ” Then go through the internal organs in the same sequence from the bottom up.
At the end of this stage, it is necessary to focus on the inner area of the sternum, on the heart. Learning this exercise can last 2 weeks or longer. It depends on the efforts and mental qualities of a person. After you have fully mastered the first stage, you can proceed to the second.
Without leaving the state achieved earlier, you need to imagine a blue bottomless clear sky. To make this faster, it is recommended that you try to repeat the mental reproduction of the picture immediately after observing the real sky as many times as it takes to learn this skill.
The duration of learning this exercise is a few weeks. Upon completion, classes also focus on the area of the heart. Having mastered everything perfectly, we proceed to the study of the third stage.
Imagining a clear blue sky, you need to experience a feeling of weightlessness during a soaring flight. The connection with the physical body should disappear. When improving the skill, you can see earthly landscapes underneath. It is advisable to be in this state for 5 minutes. and more. It is necessary to concentrate attention in the area of the heart.
Then you need to slowly inhale, smoothly raise your hands up and stretch with pleasure with your whole body. Slowly you need to raise the upper body, open your eyes. Oriented in reality, you can get up. Breathing at all stages is free through the nose.
Each of the stages lasts 5-10 minutes, depending on the abilities, the availability of time and goals. A person fully rests in this pose.
He gets rid of:
- chronic stress;
Shavasana is useful for insomnia and hypertension.
The third stage of performing shavasana described above is already meditation. The word “meditation” means to meditate, ponder, or contemplate. Without the skill of concentration, the transition to meditation as the penultimate step on the path to enlightenment is impossible.
The ability to concentrate makes it possible to isolate a specific object from the environment, to determine its characteristic features, to get acquainted with it in great detail. However, this object remains separate from the human being. The state of meditation occurs when the mind manages to identify itself with the observed object (in the described case, at the 3rd stage of savasana – with the bird).
To cause a meditative state, it is necessary to choose the object of concentration of consciousness. Eyes can be closed at will.
Scattered, spontaneous thoughts can be cut off:
- pronouncing self-hypnosis formulas in the mind;
- humming a mantra or meaningful text out loud;
- imagining the image;
- focusing on the subject;
- observing breathing cycles or counting their number;
- listening to bodily sensations;
- tracing the development of emotion.
Further, the subject of fixation of attention can no longer be changed. From this list, mantras are the easiest way.
Body location options:
Sitting. Seated postures are commonly used for meditation. Suhasana is the main one. More flexible meditators choose Padmasana (Lotus Position). The seat in the chair also works. The m
ost important thing is a strictly vertical and stable position of the spine. Suhasana: legs folded in a manner reminiscent of their location in the lotus position, but further from the buttocks. This helps maintain the natural lumbar curve of the lower back. Kneeling possible. The spine is in a straight line. Arrangement of arms, eyelids, respiratory movements are arbitrary.
- Staging Walking. It is permissible to move around during meditation. People who are reassured by walking can choose their favorite safe place for walking. It is best to concentrate on breathing or the rhythm of walking. Gradually you should dissolve in this process.
- Meditation Standing. Standing position forces you to exercise vigilance during meditation. To do this, legs should be placed shoulder width apart. The spine from the bottom to the top point is on the same line. Hands are relaxed.
- Lying. The process of meditation in the lying posture of Shavasan was described above. This position may be premature for beginners, as it is easy to fall asleep in it without learning. It is in a state of “weightlessness” of consciousness that qualitative changes occur in the physical and psychological settings of a person. At this moment, a person, as it were, finds in infinity his original image, not distorted by environmental conditions. The practitioner gets rid of the complexes, spiritually liberates himself, gets rid of illnesses caused by stresses. Many testify that as a result of meditation they come to decisions that they could not find for a long time. Daily exercises in the same place and at the same hour will help you to enter this state faster.
Those who are greatly influenced by sounds, positive sayings, like: “Today is a good day. Tomorrow the day will be even better ”, repeated mentally, will bring only benefit. Perhaps the singing of ancient mantras. Using an audio recording of chants or listening to relaxing music are also options.
As the subject of visualization, you can choose the face of a loved one. Concentration on the careful implementation of any breathing technique will also quickly eliminate extraneous thoughts. It is necessary to get away from the sensations of any discomfort in the body and from exciting thoughts.
If negative emotions arise or physical problems intensify, you need to change your body position (from walking to sitting, from sitting to standing), or reduce the time of exercise.
End of class: singing mantras
The organic closure of the block of Kundalini yoga classes is the performance of the special mantra “Sat Nam” 3 times. It allows you to smoothly leave the atmosphere of meditation and confidently return to reality. To consolidate the positive effect of each practice, they sing a song blessing the sunlight. Another good side of singing is the production of hormones of happiness (endorphins).
A set of exercises “All Chakras” with Maya Fiennes
“A Journey Through The 7 Chakras” – Kundalini Yoga lessons with Maya Fiennes. There are 7 Kundalini yoga classes, each of which is dedicated to one chakra for convenience. Therefore, you can practice with Maya in the comfort of your own home. These 7 online classes focus on unlocking the chakras.
A complete set of energy centers in the human body:
- Chakra 1 (Root Chakra) – Courage – is located in the perineum and tailbone.
- Chakra 2 (Sacral Chakra) – Creativity – is located between the pubis and the navel.
- Chakra 3 (Solar Plexus Chakra) – Willpower – in the solar plexus area.
- Chakra 4 (Heart Chakra) – Love – in the center of the chest.
- Chakra 5 (throat chakra) – Truth – in the throat.
- Chakra 6 (Third Eye Chakra) – Wisdom – is located between the eyebrows.
- Chakra 7 (Chakra Crown) – Bliss – on the crown of the head.
Maya Fiennes creates instructional videos that are easy to find on the Internet. She assures that her complex is very necessary for modern life.
Performing it will result in:
- a feeling of joy and fullness of life;
- self respect;
- respect for others;
- love for others;
- physical health.
Maya’s style of activity reflects a description of one of her videos.
Technique of execution:
- Sitting in Savasan (palms in a greeting position in front of the chest), rubbing her palms, Maya begins the practice of singing the Ong Namo Guru Dev Namo mantra 3 times. Then come a deep breath and exhale.
- The performance of the asana lying on your back is accompanied by concentration on deep breathing and a calm melody. Return to Savasana. Deep breaths and exhalations until the heart rate returns to normal. Concentration on your feelings.
- Further, in this position, bent hands are required to actively straighten up and down under a vigorous, with faith in the changing power of the system, singing the phrase: “I am who I am.” This is aimed at full acceptance of oneself. Performed with a smile and joyful emotions. In consciousness, a change in the perception of your image occurs. Replacing the old template with this type of fun and contented person. Lasts 10 minutes.
- Arms stretched forward, at the same time describe the circles with each hand. The performance of the self-hypnosis song continues as vigorously. The mind is cleared of the past. Emotions poisoning life go away.
At the beginning of each week, Maya sends out nutrition tips with some of her favorite healthy and delicious recipes, as well as tips on how to strengthen the immune system and improve metabolism.
Complex with Alexei Merkulov for beginners
The complex “Kundalini Yoga with Alexei Merkulov” for beginners completely changes the energy of students. People get rid of disease, poverty, fear and insecurity and become active, loving, successful citizens. The course includes 35 video lessons, each of which solves a specific problem.
The first lesson is devoted to the study of the most important terms of yoga and the demonstration of these concepts in practice. In his videos, Alexei shows how he leads the class, communicates with students. Alexey Merkulov also set up his own center in New York, where he personally teaches.
Complex for advanced yogis at home
It is possible to increase the result of classes provided that you regularly read spiritual gallon and continue the practice of meditation, breathing exercises, and the use of mantras. The table below discusses 12 main poses for the advanced level.
|Posture name||Performance technique||Effects|
|Kala Bhairavasana (The Destroyer of the Universe)||Reliance on the palm of one hand and the foot of the opposite, directly extended to the side of the leg. The supporting arm must be vertical. The body
is at an angle of 45 ° to the floor. The second leg is thrown behind the head, the straight second hand is up.
|Positive effect on the digestive system, relieves from obsessive thoughts.|
|Shavasana (“Dead Man’s Pose”)||The body is stretched back down on the floor and relaxed.||Gives a feeling of deep relaxation. It stabilizes the nervous system.|
|Eka Hasta Vrikshasana (“Tree” with a stand on one arm)||Vertical emphasis on a straight hand. The second arm and legs are spread out to the side of the balance-keeping body.||Strengthens the muscles of the arms and back, tendons of the wrists. It nourishes the brain through blood flow, improves metabolic processes.|
|Pungu Mayurasana (Wounded Peacock)||Reliance on one hand. The second is elongated along a body parallel to the floor. The legs at the top balance this design.||Enhances blood circulation in the internal organs of the abdominal cavity.|
|Taraksvasana (“Scorpio” with a palm stand)||Emphasis on straight arms. Legs wound behind the back.||A person experiences a surge of energy.|
|Shirsha Padasana (“Feet on the Head”)||Emphasis on the head and elbows, palms covering the back of the head. Toes on the back touch the neck.||Eliminates urological problems. It cleanses the blood.|
|Supta Kurmasana (The Turtle)||Sitting position, legs extended on the floor straight. Tilt your head to touch the floor. Put your hands under your legs and close your back. Feet to cross||It removes consciousness from the perception of reality.|
|Garbha Pindasana (The Embryo)||In the lotus position, the hands stick under the legs to the elbow and, together with them, without unfastening the legs, raise them so as to press the palms to the ears.||Useful for the liver and spleen.|
|Yoganidrasana (“Yogic Dream”)||Reliance on the back. The body bends so that the knees touch the floor, and the feet are crossed at the back of the head.||Benefits for the whole body.|
|Tittibhasana (The Firefly)||From a standing position, the shoulders start under the knees and the pelvis rises on straight arms. The legs are straightened as much as possible.||Energy spreads throughout the body.|
|Pincha Mayurasana (“Peacock” with an elbow stand)||Stand on the palms and forearms. The body from head to feet stretched vertically between the elbows up.||Enhances blood flow.|
|Niralamba Sarvangasana (Shoulder Stand)||It resembles a “birch”, but the arms are extended upward along the body. Reliance on the shoulders.||Refreshes the head, strengthens joints and muscles of the neck.|
Kundalini Yoga is an activity that requires hard work and constant exercise. But many have achievements in this area and are going to improve until the end of their lives. Everyone will decide whether to follow such a difficult but alluring path.
Kundalini Yoga Video
What is kundalini yoga: