How to Do Asanas In Kundalini Yoga

Kundalini Yoga is believed to be 50,000 years old, developed by rishis (seers) in India and Tibet. Kundalini Asanas or poses reflect Hatha Yoga with the differences that Kundalini Yoga claims to be a more rapid path to union with the Divine and is a practice of nearly constant movement. Kundalini asanas allow shakti (energy) to move throughout the body, energizing the chakras. Pranayama (breathing exercises) accompany every asana. Flexing the spine, breath and chant are incorporated into Kundalini Yoga. Kundalini asanas clear blockages that can lead to illness, allow access to creative power and open the doors to God consciousness. There are thousands of sets of Kundalini sets and meditations.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Comfortable, loose clothing
• Blanket for relaxation period
• Neti pot
• Tissues
• Yoga cushion, block or folded blanket
• Yoga mat
• Pillows or folded blankets for neck support
• Commitment and trust

Kundalini Yoga Kriyas: Spinal Warm Ups

1. 

   Perform warm ups to prepare for more advanced kriyas or as independent practice. Kriyas are sets of asanas performed in sequence with a selected theme. Yoga Stomach Grind: Sit on yoga mat with legs crossed. Hold onto knees, while rotating stomach counter clockwise for about one minute. Switch and rotate stomach clockwise for about a minute. This kriya benefits digestion, detoxifies the system and limbers lumbar region. Continue at easy pace for one to three minutes.

2. 

   Move into Yoga Camel Ride. Sit on heels with hands resting on knees. Inhale as arching back forward, pushing out sternum. Exhale while contracting sternum and arching back out. Benefits of this exercise include stretching spine and back and opens solar plexus to allow energy to move freely throughout the body.

3. 

   Move onto hands and knees for Cat-Cow exercise. Place hands shoulder width apart and knees hip distance apart. Upon inhale, push stomach down to arch back , head up and eyes open upward. This is Cow Pose. Upon exhale, contract stomach, arch back with head down, like a cat. Continue one to three minutes to stretch spine, improve glands and eyesight.

4. 

   Sit with legs crossed for Yoga Twist. Grasp shoulders with each hand, fingers in front and thumbs in back., elbows parallel to floor. Inhale as you twist to the left and exhale as you twist to the left. Move your head with each twist. Move easily and continuously for one to three minutes. Slow down if you feel dizzy. Yoga Twist flexes the whole back.

5. 

   Return to sitting pose with legs crossed in preparation for Yoga Neck Rolls. Open mouth in a half-yawn. For one to three minutes, roll head in one direction for half the time. Switch head roll for remainder of the time. This set relaxes your neck and shoulders while allowing better blood flow to your brain.

Tips & Warnings

• Consult a Kundalini Yoga teacher in the beginning.
• Practice during morning hours, the Divine Time, if at all possible.
• Perform movements at an easy pace.
• If you listen to music during your practice, consider not doing so during meditation periods.
• Consult with health care practitioner if taking medication or pregnant.
• Never perform Kundalini asanas with alcohol in your system.
• Avoid eating two to three hours before practice.
• Perform warm-up asanas before more difficult sets.

Resources

• Major Yoga Asanas
• Resource for Kundalini Poses
• Mastery of Kundalini Meditations

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