Miranda Kerr, an Australian model says,” I love practicing Kundalini yoga, because it’s entirely different!!!”
Kundalini in Sanskrit means coiled snake. Kundalini yoga is also called as Laya yoga which can energize your body by awakening the energy present at the base of the spine. This can be achieved through different methods like poses, breathing, chanting and meditation. There is loads of untapped energy coiled in our body, lying dormant and which needs to be explored. This is where Kundalini can help us!!
Do you want to know the power of Kundalini yoga??
- This can promote you better physical and mental wellbeing.
- You will feel more calm and relaxed (relieves from depression, anxiety).
- You will be able to know yourself better than before.
- It’s time for Kundalini meditation
This meditation is simple and can be practiced at home. All what you need to have is a quiet place and some time for practicing this.
Before practicing you should know about these 7 chakras, which come into play in this meditation
- Muladhara (Base Chakra)– Located at the coccyx(basal part of the spin).
- Swadhishthana (Sacral Chakra) – Located at the sacrum.
- Manipura (Solar Plexus Chakra) – Present within the spinal lumbar region, at the back of the navel.
- Anahata (Heart Chakra) – Located at the chest’s center.
- Vishuddha (Throat Chakra) – Located at base of the throat.
- Ajna (Third eye) – Located between the eyebrows.
- Sahasrara (Crown Chakra) – Present within your head’s crown.
How to perform this?
- First, sit in a cross-legged position. You may adopt any of the position like Sukhasana, Padmasana, and Vajrasana according to your comfort. Make sure you may not change the pose till the end of this session. I usually start from Padmasana as this is the perfect pose, generally used for this meditation.
- Now, close your eyes and maintain the same till the end of this session. Upon doing this, raise up your left hand and close the left nostril using the fingers of your left hand. Start breathing through the right nostril. Then inhale deeply through this right nostril. Hold this breathe till you can. Try to feel the energy circulating throughout the body. In the final step, release your breathe slowly and completely. Continue the same steps with the left nostril by closing the right one.
- Next, you have to concentrate on the energy chakra called Muladhara or root chakra. This chakra is located at coccyx (spine’s base). Kundalini followers believe this chakra as the reason for our existence in this world. Keep on breathing in and out with your right and left nostrils. While focusing on this energy center in your body.
- Conceptualize a bright white light flowing out from the Sahasrara chakra (located at the crown of your head). Imagine this bright light flowing from the head and entering your heart with full force. Then visualize the same light flowing from the base of the spine moving into your heart chakra. During this process continue slow and deep breathing.
- If done in a correct manner. Surely, you will be able to feel the spiritual touch of this entire mediation process. Just keep your eyes closed and focus on your breathe and relax!!!!
Do you feel bushed after returning home from work? Most people carry stress from office. But don’t worry yoga can help you to beat this problem.
Here are certain poses to workout at the end of the day
Camel pose (Ustrasana)
This is a wonderful pose which can open your frontal region and sides of the bodies. People who follow Kundalini yoga believe this asana can awaken our heart chakra.
How to perform?
- Start from kneeling down on the floor. Keep your hands on your hips. Make sure your knees and shoulders are in the same line, with soles of the feet facing upwards.
- In this step, inhale and bring your tailbone towards the pubis. While doing this, you must bow your back. Then slowly glide the palms over the feet, straighten your arms. Maintain your neck in a neutral position. Finally, stay in this pose from 30 – 60 seconds. Then release and relax.
Note for beginners: In the beginning, it might be tough for you to reach the feet with your hands. In such cases, try to use a wooden block, where you can place both your hands on them. Besides this, don’t practice this pose more than 20 seconds in the initial stages.
Variation: To deepen the pose: Just touch your calves, thighs and inner feet while you are in the camel pose.
Benefits of camel pose
Camel pose works by opening the hip flexors and the pectoral muscles. Promotes relief from menstrual discomfort and back pain. Focuses on the respiratory, circulatory, respiratory, skeletal, lymphatic and digestive systems of our body. Even doctors recommend this asana for individuals suffering from asthma, thyroid, diabetes, bronchitis and spondylitis.
It is good to practice camel pose under the guidance of an instructor. Avoid doing this in case of back and neck injuries. Also this is not good for high blood pressure, insomnia and migraine patients.
Preparatory poses: Bhujangasana, Dhanurasana, Virasana, Salabhasana, Supta Virasana, Urdhva Mukha Svanasana.
Follow up poses: Dhanurasana, Sarvangasana, Chakrasana, Virasana, Janusirsasana, Dandasana.
Spinal Twist pose (Ardha Matsyendrasana)
This is a difficult challenging asana. The main part of this workout lies in the action of twisting. But getting into this pose is not that much complicated as you think. The twisting can rehydrate the spongy discs which will make your spine healthy.
How to perform?
- First, sit erect making your legs extended out. Ensure that the feet are placed together. Next, fold your left leg where the heel of the foot lies close to the right hip. On attaining this, place your right leg near to the left knee by bringing it over the knee.
- In this step, twist your neck, waist and shoulder regions towards the right side. Look over your right shoulder. Now, keep the right hand behind you and the left hand on the right knee. Stay in this pose from 30-60 seconds. Breathe normally and deeply.
- Perform the same steps on the other side. In the end, exhale and return to the normal state.
Note for beginners: You can make this pose simple by practicing this sitting on a blanket. There are many variations for this pose. But it’s good if you start with a basic step like: Fold one arm around the lifted leg, and hug your thigh to the torso.
Variation: Slowly bring your upper left arm to the outer-side of the upper right thigh. Maintain your legs in the way they should be. Then on exhalation, move your gaze to the right side. Now, tilt away from the upper thigh bending the left elbow. Then embrace your torso against the thigh and work the upper left arm on the outer leg. Let the elbow remain bend and hand lifted towards the ceiling. Tilt in for a slight upper back bend. The shoulder blades should remain firm against the back. Don’t forget to raise the front of your torso through the top sternum.
The asana enhances the spinal cord functions. Relaxes from stress and tension present at the lower back. Regulates the secretion of bile and adrenalin. Also cures menstrual and urinary tract infections. Increases blood circulation, purifies blood and raises the supply of oxygen to the blood.
Strictly avoid practicing this asana during menstruation and pregnancy. Not to perform by people who have undergone heart, abdominal or brain surgeries. People with hernia and peptic ulcers must do this under the guidance of a certified tutor.
Preparatory poses: Baddha Konasana, Janusirsana, Virasana, Bharadvaja’s Twist, Supta Padangusthasana.
Follow up poses: Janusirsasana, Paschimottanasana.
Bow pose (Dhanurasana)
Try Dhanurasana for strengthening your back muscles. This asana is mainly beneficial for the spinal column, which is the important part of our body.
How to perform?
Lay flat on the stomach placing the feet hip-width apart and your arms beside your body.
In the 2nd step, slowly bent your knees and clasp the ankles. Then inhale and raise your chest and legs off the floor, pull your legs back. Now, look straight and maintain your face stress free. Stay in this pose while you concentrate on breathing. Breathe deeply and for long time. After 15 -20 seconds exhale and come out of this pose.
Note for beginners: Initially, there might be complications in raising your thighs off the ground. So, you can place a blanket under your thighs, which can give them balance to pull up.
Variation: You may workout Parsva Dhanurasana. On assuming this asana, exhale and dunk a shoulder on one side to the ground. Next, pull your foot on the opposite side towards the foot on the same side. Now move on that side. You may clasp the ankles with your arms. Remain in this pose for 20-30 seconds. Continue the same steps on the other side.
Bow pose acts as a great stress buster. Regular practice of this dhanurasana relieves menstrual tension and renal disorders. Stimulates the reproductive system and tones the abdominal muscles. Gives flexibility to the back.
Pregnant women must not practice this asana. Avoid doing this if you suffer from high blood pressure, migraine, head and neck injuries, abdominal surgery etc.
Preparatory poses: Bhujangasana, Salabhasana, Supta Virasana, Virasana, Urdhva Mukha Svanasana, Sarvangasana, Setu Bandhasana.
Follow up poses: Matsyasana, Setu Bandha Sarvangasana, Urdhva Dhanurasana, Urdhva Mukha Svanasana, Ustrasana.