What is Kundalini Yoga

Kindalini yoga works strongly with energy and attemtpting to unblock areas that we may be energetically stuck. With so many different styles of yoga available, each offering a different experience, kundalini is worth a try. Read the article below to learn more about the kundalini practice..

This ancient healing practice awakens and connects you to the divine energy within yourself, so you can achieve a life full of lightness, joy, and boundless love.

Throughout our lifetimes, we’ll all face triumphs, wins, hardships, and challenges. Kundalini guides us in reacting to the ups and downs from a more neutral headspace. This ancient healing practice was the first yoga ever created, and its technologies have been scientifically proven to activate specific parts of your brain that increase awareness and generate more balanced control. Through breath, specific movements, and timing, this practice works to increase the nervous system on a cellular level and increase your energetic awareness.

What does kundalini mean?

In Sanskrit, kundalini means “coiled snake.” In early Eastern religion, it was believed that divine energy was created at the base of the spine. It’s energy we are born with, and Kundalini works to “uncoil the snake” and connect us to this divine energy within.

In its early creation, Kundalini was a study of the science of energy and spiritual philosophy, and in ancient times, royalty would sit with Kundalini Masters to hear the ancient scientific teachings of Kundalini and spiritual visions. Yogi Bhajan, originally named Harbhajan Singh Khalsa Yogiji, is credited with bringing Kundalini to our Western culture.

Why do practitioners of Kundalini Yoga wear white?

Yogi Bhajan believed that colours have an effect on consciousness. The colour white was thought to expand your aura by an extra foot, not only providing more protection from the harmful energy surrounding you, but projecting positive energy out into the world, as well. “We ask you to wear white so that you will reflect what is outside and go within yourself—that’s what white clothes can do for you,” he said in 1975.

Those who practice Kundalini Yoga also often wear white turbans or other head coverings. While optional, head covering are thought to focus your energy at the third eye or Ajna Chakra and create a sense of calm, as well as symbolise your devotion to the practice.

How can Kundalini Yoga help us?

We use Kundalini as a tool to achieve a life full of lightness, joy, and boundless love. Through Kundalini Yoga, you will begin to not only become aware of the geometry of your body, but also see how this practice affects the energy, emotion, and motion in your body, quickly and efficiently.

We all have “locks” in our body where energy is stuck and we are no longer in flow with our mind–body connection, the universe, and our highest potential. Kundalini Yoga pulls the energy at the base of your spine up, all the way through the roof of your crown and outward so that energy can flow and create balance in your energy centres and chakras.

Together, we’ll walk you through some of the technical parts of this yoga practice, including the breathwork, mantras, kriyas, meditations, and mudras, so you can understand what each of them are and their individual benefits.

At first, the chanting, breathwork, and some of the postures might feel weird. Yet in order to get the most from this spiritual practice, it is very important to commit to your practice, show up consistently, and come with an open mind.

5 aspects of a Kundalini Yoga practice

How to do the Breath of Fire

The most common breath used in Kundalini Yoga is Long Deep Breathing, where you breathe slow and deep in and out through the nose by expanding the stomach out on the inhale and contracting the stomach in on the exhale.

Every meditation and kriya has a specific breath and posture to help generate or release specific energy. One of the most common and loved breathwork practices in Kundalini Yoga is Breath of Fire. Breath of fire is practiced by breathing rapidly equal parts in and out through the nose by pumping your stomach to create oxygen in your blood and charge your electromagnetic field. Breathwork is a beautiful tool to have when you’re feeling stressed or overwhelmed. We use Long Deep Breathing with our left hand over our heart and right over our stomach to instantly soothe our anxieties.

Mantras

Mantras aren’t as intimidating and woo-woo as they sound! The use of chants and sound, or mantras, have the power to signal a chemical reaction in the brain and body, positively affecting your mood. The moods we feel—like happiness, joy, and sadness—all vibrate at a specific frequency. By chanting a mantra, we are channelling the positive power of them, whether it’s peace, abundance, or prosperity.

Chanting a mantra attracts your body to vibrate at that frequency, elevating your mood to higher vibrations, creating a more abundant and high-vibe state of mind. You don’t always have to be sitting in meditation to use mantras; you can also use mantras in your sleep or when you’re driving—the energy of the sacred tones and sounds will fill your space and attract that energy into reality.

Kriyas

When you put breath, posture, and sounds all together, you have a kriya—or a set of exercises. Kriya means “action,” and it is through a specific set of actions and commitment where manifestation can begin to take place. Kriyas work on all levels of your mind, body, and spirit, creating an overall healthy and abundant life full of vitality.

Mudras

Mudras are hand positions that lock and direct energy into different parts of our brains. Thousands of years ago, yogis mapped out the hands and how they are connected to different parts of the brain and body through specific hand placement. We always use a finger to finger placement and press down to activate the energy.

The most common mudra in Kundalini yoga is the gyan mudra that uses the thumb and index fingers to stimulate knowledge. In order to accomplish this mudra, you must firmly press the thumb and index finger together, which activates the points of the fingers. The index finger is associated with Jupiter, which represents expansion. In this mudra, you experience receptivity and calmness. We use this passive yet powerful form unless there is another active form specified.

Another favourite and effective mudra is one that opens up blocks of communication, which can help in everything to a first date to a nerve-wracking business meeting. Press the pad of the thumb onto the nail of the Mercury (pinky) finger for one minute. This allows you to develop the inner confidence to communicate all you need. After this, lightly touch your thumb to your pinky finger, channelling your communication energy to align with your ego.

Kundalini meditations

Meditations in Kundalini Yoga have releasing and healing results. During meditation, you can feel entirely awakened, heightened, and moved by the energy you’re releasing or creating. The meditations in Kundalini yoga are practiced at specific lengths to achieve different results. A 3-minute meditation affects the electromagnetic field and circulation of blood in the body, while an 11-minute meditation begins to alter the nervous and glandular systems of the body. A 31-minute meditation affects all cells, rhythms of the body, and clears out the subconscious mind.

The following is a simple and easy meditation you can practice on your own to get a feel for how Kundalini can affect you mentally, physically, and emotionally. This meditation gives you a boost of energy, making it a great practice for when you wake up in the morning or during the middle of the day if you’re feeling drained and depleted. This meditation can bring in new, vibrant energy and can rejuvenate your focus, coordination, and spirit. If you’re feeling tired, do this meditation and then take a simple Savasana (Corpse Pose)).

A step-by-step Kundalini meditation:

1. Sit comfortably with legs crossed and your spine straight. Place your palms together in prayer pose at the centre of the chest with the fingers pointing up.

2. With eyes closed, you’ll focus your gaze at the brow point where your third eye or 6th chakra is located, which is the point between your eyebrows and up a bit.

3. Your breath will be divided into four equal parts as you inhale.

4. After you breathe in four equal parts, you will hold the breath and exhale, breaking the outgoing breath again into four equal parts and then hold out for a few seconds.

5. On each inhale and exhale, pull your navel point toward your spine. Each breath cycles takes about 7–8 seconds.

This meditation is best practiced for 3–5 minutes. We love to add the mantra Sa Ta Na Ma to this meditation, and we encourage you to play this mantra if your mind is anxious or your thoughts are distracting you. Sa Ta Na Ma means “Infinity, Life, Death, and Rebirth.” This mantra will help you focus your mind and ultimately connects you to your highest and most true self.’

Authors: Brittany Deanda and Tara Schulenberg
Article source: https://www.yogajournal.com/yoga-101/a-beginners-guide-to-kundalini-yoga/

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The Yoga Yamas and Niyamas in life

The Yamas and Niyamas are an integral part of yoga and can provide a lot of valuable guidance on how to fruitfully navigate life with yourself and others in mind. The article below provides an overview of the Yamas and Niyamas, as well as detailing how they may apply to our day to day lives and how we can use them for reflection or a catalyst for change.

Yoga is a comprehensive system for wellbeing that extends far beyond asana (physical yoga postures); it is literally a way of living. Yoga is designed to bring increased awareness of not only your body but also your thoughts, through various techniques and teachings. Included in these teachings are the ten Yamas & Niyamas, which are foundational to all yogic thought.  

The Yamas (restraints) & Niyamas (observances) may be thought of as moral guidelines that help us move deeper into our own authenticity and can support the leap towards a more meaningful life. The Yamas and Niyamas are the first two limbs of the eight-limbed path, which is a step-by-step path towards the realization of yoga, as described in the ‘Yoga Sutras of Patanjali’. They are the most concrete places to start, as they relate directly to how you behave outwardly in the world and inwardly toward yourself. Incorporating these principals into your life can have a profound effect on your yoga practice and your peace of mind. Rather than trying to integrate them all at once, choose the one or two that resonate the most with you. You may find that by simply focusing on one, the others begin to fall into place.

YAMAS

Patanjali’s Yoga Sutra lists five Yamas, or moral restraints, which apply specifically to how you behave outwardly toward other beings.

Ahimsa (Non-Violence)

Freedom from Harming. Minimise the amount of harm you are causing to yourself and others in thought, word and deed, by becoming aware of the ways in which you may bring suffering to others. Patanjali’s Yoga Sutra says “When you are established in ahimsa (non-harming), others will stop harming you.” You will be a space for gentle love and kindness.

Satya (Truthfulness)

Truthfulness. Before you speak, ask yourself, “Is it true? Is it kind? Is it necessary?” Satya includes right speech and truthful communication, as well as skilful listening. When approached with a piece of gossip, be a discerning listener. When truly practicing satya, one’s words and deeds are all in alignment with one another. Don’t think one thing and then say something else. Being truthful does not necessarily mean being as blunt as possible. Practice ahimsa as well, by telling the truth in the most skilful and constructive way possible.

Asteya (Non-stealing)

Freedom from Stealing. Do not take what doesn’t belong to you. Do not take that which you haven’t earned. This applies to material things, as well as respecting others’ time, energy and hard work. If you’re always showing up for appointments 10 minutes late, you are stealing another’s valuable time. If you take credit for someone else’s idea or hard work, that is not practicing asteya. Asteya also means balance between give and take. For some people, this may mean taking what is needed more often.

Brahmacharya (Moderation)

The yogic path discourages overindulgence in many things, including food and sex. Obsession with these things may cause you to lose touch with what is truly important in life. Brahmacharya is often described as moderation, specifically sensual. In classical yoga, brahmacharya refers specifically to sexual moderation. Never use sexuality to dominate or manipulate another being. Being faithful to your partner would be a form of brahmacharya. Don’t be too hard on yourself, everything in moderation, including moderation.

Aparigraha (Non-hoarding)

Freedom from Grasping. Develop sensitivity to what you really need. Don’t take so much that others don’t have enough. Don’t be possessed by your possessions. As long as you are lusting after the next great thing, you will always have a sense of lack, which leads to suffering and a feeling of separation. If there is something you want, take the necessary steps to make it happen. Let go of your attachment to the outcome.

NIYAMAS

Patanjali’s Yoga Sutra lists five Niyamas, or observances, which apply specifically to how you conduct yourself on a more personal level.

Saucha (Cleanliness)

Cleanliness and purity can be practiced on a number of different levels. A clean environment and living space: clear clutter, keep belongings organized and practice good feng shui. A clean body: clean diet, good hygiene, well kept appearance. A clean mind: consider the amount and the quality of the information you are inputting on a daily basis and be selective about the books and magazines you read, how much time you spend online and what television shows and movies you choose to consume. Clean company: spend time with people who uplift your spirit and inspire you to be your best and set clear boundaries if you have toxic people in your life.

Santosha (Contentment)

Look to yourself and your own innate goodness for happiness; that is the only place you will truly find it. Santosha also means being present. Rather than wishing for things to be different in your life, accept and appreciate the reality of what is. Do you really need things to be different to be happy? Choose to be happy now. Cultivate santosha by making gratitude a daily practice. Notice the moments you are happy, even if they seem to be few and far between. Keep a gratitude journal. Count your blessings. Remind yourself often, “I have enough. I am enough.”

Tapas (Self Discipline)

Transform yourself in the fire of positive change! The term tapas means “heat” and it refers to the discomfort that comes with breaking habitual thought and behavioural patterns to effect positive transformation in your life. If you have ever tried to break a bad habit, you will know that process is often accompanied by physical discomfort. You also recognize that the discomfort is a necessary step toward the change you are seeking. Having tapas is rolling out your yoga mat and doing your practice, even when you’d rather stay home and watch TV and eat chips. It’s pulling an all-nighter to finish an important assignment to the best of your ability. Or holding an uncomfortable yoga pose for those last three difficult breaths because you know it will make you stronger.

Svadhyaya (Self Study)

Be aware of your actions as they are happening. Reflect on them later. Use your reflections to make positive changes to your actions in the future. Taking time to reflect quietly on your day through journaling or contemplation is a wonderful way to practice svadhyaya. Studying of yoga texts and scriptures is also said to be a form of svadhyaya, as you are studying the highest self.

“The person practicing svadhyaya reads his own book of life, at the same time that he writes and revises it.” - B.K.S. Iyengar, Light on Yoga

Isvara-pranidhana (Surrender)

Give your life force energy to something higher than yourself. This is devotion and surrender for the small self to the higher self. We practice isvara-pranidhana every time we dedicate or offer up our yoga practice to someone else. This has a powerful effect on your practice. It creates new sense of purpose when your practice is infused with intention and energy. Isvara-pranidhana also means letting go of doubt and making room for faith.

 
Author: CorePower Yoga blog

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Embodying Yoga Alignment & Hands-on Assists - 50hr YTT with Ari

Have you been wanting to take your own personal practice further and really explore correct alignment? Or as a teacher, do you want to refine your alignment cues and assists in order to safely lead your students on a journey each class, allowing them the opportunity to grow and progress in their practice. Learning to nurture students in this way is an art form. We want ourselves and others to practice in a way that will allow us to continue well into the future, instead of wearing our bodies out with repetitive incorrect alignment.

We interviewed Ari about his 50hr Yoga Teacher Training Course.

What will the teacher training weekends involve? 

Each day begins with a deep dive into your yoga asana practice, we will move in a slow detailed way. Then we unpack what we have experienced through our live online circle. Learning how to break down the poses into great detail will allow for a better understanding of your overall practice. We also dive into some philosophy and understand the subtle energies alive within the postures. By exploring energetic alignment in the actions and patterns of movement in the asana you experience your yoga practice in a way you never have before.

Why do you believe a solid understanding of alignment and hands-on assists is important to the quality of someone’s yoga practice or teaching? 

The best teachers are the most passionate students. I understand that the journey of Yoga is always evolving, there is always something to learn. This 50 hour module is a great way to test the waters of diving deeper into a 200 hour training. How far are you willing to dive in? Once you have experienced the postures in this detailed way you’re able to revisit them later through muscle memory. We are literally creating new neural pathways in the brain. Changing the way you think and changing the way you move.

Will this training also support development and growth within personal practice? 

Absolutely!

Will verbal assists and self assists also be covered? 

Yes! We explore various types of assists, corrections and adjustments.

Is the training beneficial to those who do not teach yoga?  

Absolutely. It is really an exploration into your own practice. You know your body better than anyone. Once you understand some of the key actions of the postures and have awakened the energetics in your practice there is no limit to what you can do.

What makes you most passionate about emphasising correct alignment and assisting students? 

Aside from really understanding posture and alignment, I am excited by the movements of Prana in the practice.

Is there any work that needs to be completed outside of the four day online hours? 

There will be some homework and practice assists (peer to peer) before the accreditation.

Are you interested in developing your personal practice, or refining your alignment cues and assists as a teacher? Find out more below about our upcoming course - Our Online Embodying Yoga Alignment & Hands-on Assists - 50hr YTT with Ari.

It takes confidence in the understanding of energetic alignment to physically assist in yoga. With practical lessons, safe physical assists and alignment cues, Ari will guide you into this online intensive 50 hour training that will hone your ability to read and assess bodies and learn the application of hands-on assists all from the comfort of your own home. 

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The Benefits of Practicing at Home

Never has home practice been more relevant, and possibly more important, than now. Regardless of the barrier to practicing in a studio- whether it be a pandemic lockdown, or just a busy life,  there are numerous benefits to a home practice.

Of course there are challenges to practicing at home, however, if you set up your space, approach it with an open mind (not comparing it to in-studio practice), and stick to it for a while, it can become a very welcomed part of your weekly routine. In order to set yourself up for success, find a clean and tidy spot, free from distraction and with all props at hand. Make it like your own personal yoga shala!

Check out the article below to learn more about the well researched benefits of practicing at home. 

There’s no place like home if you want to reap the most benefit from your yoga practice.

According to a recent study published in Evidence-Based Complementary and Alternative Medicine, frequency of home practice was a better predictor of positive health than how many classes a person attended weekly or how long someone practiced.

Researchers at the University of Maryland and the National Institutes of Health found that those yoga students who practiced at home reported more positive mindfulness, subjective well-being, BMI, fruit and vegetable consumption, vegetarian status, sleep, and fatigue.

“They were even more likely to eat their vegetables!,” Timothy McCall, M.D. a contributing medical editor for Yoga Journal, wrote in the Yoga for Healthy Living blog.

“The study bore out something else I’ve been teaching for years: when you combine the various tools in the yoga toolbox including asana, breathing practices, meditation and even study of yoga philosophy you tend to get even better results,” McCall added.

Combining different types of asana practice, such as vigorous and restorative poses also proved beneficial. And the study also found that older people experienced less fatigue than younger, but both improved with regular practice.

So not only is it better for your health to practice at home, but to vary your routine to include as many elements of the practice as you can.

The abstract is available here.

Article sourced from: https://www.yogajournal.com/tourblog/home-practice-promises-greater-benefits/
Composed by YJ Editors

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