1.SPINAL FLEX IN ROCK POSE
Benefits: Kundalini Yoga releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Kundalini energy throughout the spine.
Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or knees). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. You may keep your eyes either closed or opened. It is possible to mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for a few seconds then exhale.
Breath:
Inhale and exhale through the nose.
Time:2 to 3 minutes.
2.LIFE NERVE STRETCH
Benefits:Excellent for stretching the life nerve. This goes from the back of the heels, through the sciatic nerve and throughout the back (lower, middle, and upper back). This continues all the way up to the neck.
How to do it:
Sit on the right heel and keep the left leg extended forward. Bring the chest to the left thigh and hold for 2 or 3 minutes. Repeat the asana with the other leg. This can also be done with the both legs straight forward.
Breath:
Breathe through the nose.
Time:2-3 times per side
3. CAMEL POSE
Benefits:This pose adjusts the reproductive organs.
How to do it:
Get on your knees, squeeze the gluteus, and place the palms of your hands on the back (kidney area) with the fingers pointing up. Next, bring the hips forward and release the head back. You can stay here or you can go to a more advanced position by placing the hands on the heels. Push the hips forward.
Breath:
Breathe through the nose.
Time:2 to 3 minutes.
4.SHOULDER STAND
Benefits:
This pose stimulates the metabolism (thyroid and parathyroid glands). It also releases pressure on 11 separate organs. Also great for weight loss!
How to do it:
Start by lying on your back. Bring the legs over the head and place the hands on the back for support. Make the straightest line you can between the body and the floor. Do not move the neck by looking around. Gaze at the chest and relax the breath.
Breath:
Breathe long and deep.
Time:2 to 3 minutes.
5. ARCHER POSE
Benefits:Thi is an excellent for women. It stretches the front muscles and
opens the hips.
How to do it:
Stand up. Place the right leg forward and bend it so it will be able to support the weight of the body. The left leg is straight back with the heel off the floor. The right arm is extended forward as if preparing to lance an arrow. The hands are in a fist, except for the right thumb, which is out and back. The left arm is bent back with the elbow parallel to the floor. You should feel the stretch across the chest. Hold this position.
Breath:
Breathe long and deep through the nose.
Time:2 to 3 minutes.
6.BABY POSE
Benefits:This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper one.
How to do it:
Sit on your heels and bend forward until you touch the floor with the forehead. The arms should be placed by your sides with the palms facing up. You can also place the arms forward with the palms facing down.
Breath:
Breathe long and deep through the nose.
Time:1 to 2 minutes.
7.BOW POSE
Benefits:This pose opens up the rib cage, expands the lungs, and increases oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and spleen. This is a great position for those who want to straighten out a curved spine.
How to do it:
Lie down on your abdomen. Bend the knees and grab the ankles. Now pretend you are going to straighten the legs, and the torso will automatically rise up. Tilt the head back and bring the legs up. Hold.
Breath:
Breathe long and deep through the nose.
Time:2 to 3 minutes.
8.Locust pose
Benefits:Locust Pose builds spinal strength and flexibility, specifically in the middle and upper parts of the spine. It helps conditions like lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems such as irregularities, cramps, and backaches. It corrects bad posture and improves the functioning of the liver and spleen.
How to do it:
Lie down on your abdomen. Make a fist with the hands and place them in the groin area. The chin is on the floor. Next raise both legs up and hold.
Breath:
Breathe long and deep through the nose.
Time:2 to 3 minutes.
9.CAT & COW POSE
Benefits:Cat and Cow pose releases the tension in the lower, middle, and upper back. This is a great exercise to keep the spinal fluid and the Kundalini moving.
How to do it:
Get on your hands and knees. Inhale and arch the spine down with the head looking up. Hold the position. Then exhale and arch the spine up with the chin to the chest and hold the position again.
Breath:
Breathe through the nose.
Time: 2 to 3 minutes.
10.STRETCH POSE
Benefits:This pose balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which states that until the Manipura Chakra is in balance, a person cannot heal. This position is supposed to be performed daily.
How to do it:
Lie down on the back. Raise the head and the legs up 6 inches (the length of a dollar bill). Hold.
Breath:
Hold the position with *breath of fire.
Time:3 minutes.
11.relax
12.SAT KRIYA
Benefits:
This is one of the most recommended exercises in Kundalini Yoga. It is great for the heart and circulation and is like a pump raising the energy up from the lower Chakras to the upper Chakras.
How to do it:
Sit down on your heels. Bring the arms up and interlace all but the index fingers which should remain straight and pointing up to the sky. Inhale and loudly chant the mantra SAT while pushing the abdomen in, and then chant NAM while releasing the abdomen out. Keep a steady pace. This is done very loudly while vigorously pushing the abdomen all the way in during inhalation.
Breath:
It’s natural by chanting the mantra SAT NAM.
Time:5 minutes.
13.Relax
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