Postures, pranayams, practices and Flowers*

 POSTURES, PRANAYAMS AND PRACTICES:

A Baker’s Dozen of Ways to Master Kundalini Yoga This is by no means a complete catalogue of Kundalini Yoga postures and pranayams. They are, in the author’s opinion, some of the crucial ones which will prepare the practitioner  and allow him or her to succeed in their further study of Kundalini Yoga and Meditation. Some teachers consider Kundalini Yoga a toolbox containing all  of the things you need to improve your life on the physical, mental and spiritual levels. I am of the opinion that Kundalini Yoga is a garden. A garden filled with beautiful flowers. Some we must bend and stretch to experience their scent and beauty, others are there, simply for the plucking and some lie in between, with thorns to be known carefully but fully. They are all rewarding, they are all experiences of nature’s and our own beauty, and they are all as perfect as we are in our sincere practice of them.
 

• Archer Pose: This is one of the greatest yoga postures and amazingly easy. It will expand many aspects of your nature including your energy, nervous system, lung capacity, confidence and self esteem. It is important to breathe strongly when using this posture. Begin in a standing position with the feet about shoulder width apart or wider. If you wish to begin with the left foot, point it forward while the right remains at a 90 degree angle to the left. Bend the left knee and keep the right leg straight allowing it to slide out as necessary behind as you look out over the left leg. The left knee should bend and come slightly forward so that if you look down you should not be able to see the foot behind the knee. Raise the left arm, parallel to the floor, hand in a fist, thumb extended as if holding a bow. The right hand grips the (imaginary) bow string and with the deep inhale pull the bow string so the right hand is back just below ear level. Begin to breath long, deep and powerfully. The eyes are open, staring “through” the upraised left thumb. Hold the position, feel powerful, feel yourself a warrior about to fight off the combined forces of your enemy the ego. (I imagine myself, bestriding the earth, gripping the planet with my feet, planting myself there, holding it steady with the force of my will.) Work up to three minutes a side, then expand the practice to five minutes, seven minutes and ultimately eleven minutes. The results will astound you. 
   
• Bow Pose:  It can give your body a greater level of flexibility. It will also develop your respiratory and digestive systems and can make you feel and look much younger than your actual age. If you want “six-pack” abs, consistent practice of this simple exercise is a must. Lie on the stomach; bend the knees until you can grab and hold the ankles or the heels. Lift the upper chest off the floor while arching the head back and lift the thighs and knees. Essentially you will be balanced on the abdominal area. Begin a Breath of Fire ... fast, strong and steady. The body should almost “bounce”. This can also be done with long deep breathing while rocking on the stomach from the knees all the way to the upturned chin. Continue. Perfect it and it will perfect you.
   
• Breath of Fire - The practice of this pranayam or breathing exercise is to Kundalini Yoga what water is to a fish. Without
   it, you would not be practicing Kundalini Yoga. The easiest way to learn is through practice. You may not “get it” the first time but repetition will enable you to experience its benefits and perfect its technique. Breath of Fire (BoF) is best learned by sitting in Easy Pose, hands resting on the knees. Open the mouth, stick out the tongue and begin panting like a dog. You’ve seen canines on a hot day, imitate that. After 30 seconds or so bring your 
  attention to the Navel Point, Note how it proceeds in and out -- out as you inhale and in towards the spine as you exhale. Continue the breath and increase the pace at a comfortable rate. Once you feel secure in this mechanical breath, close the mouth and proceed with the breath through the nose. You may find that your abdominal and diaphragm muscles will “cramp” up slightly as you continue. These muscles are not used to working in this fashion and so may initially protest at the beginning. Once again, practice is the key. It should only take a few three minute sessions before the muscles are toned and ready to extend the practice beyond three minutes. Then you may begin to combine the breath with other yoga postures, stretch pose, cobra pose, bow pose and so on.
   
• Front Stretch: Also called Life Nerve Stretch--doing it will stretch out your life. Sit with the legs straight out in front, no bend at the knees. Point the toes back towards the head, take a deep breath and relax forward WITHOUT arching the back. Keep the spine as straight as possible except for the movement folding the body at the hips. Ideally you are soon holding on to the toes. Relax in this posture with deep breathing allowing the spine to stretch with each exhale.  In a perfect world
   the heart center would be resting on the thighs and the bridge of the nose against the kneecap where amazingly it fits perfectly. If you do not achieve that level of “perfection” enjoy what ever level you attain. Breathe deeply and relax within it. After you have become comfortable in the posture, you may activate it by inhaling up, exhaling down, keeping the spine basically straight and not letting go of the toes. breathe powerfully.  This will free up your hips and help develop flexibility in the hamstrings and stimulate the sciatic nerve. It is also be beneficial to your shoulders.
   
• Kirtan Kriya, Sat Kriya and Sodarshan Chakra Kriya are three very powerful Kundalini Yoga  kriya/meditations. All three use very specific mantras employed in very specific ways. For these reasons I would hesitate to to simply write out instructions on a blog. These are better taught by a qualified Kundalini Yoga teacher in a regular Kundalini Yoga class. Learning in that way, the student has a chance to ask questions, clarify instructions and be observed doing the practices correctly.  Yogi Bhajan has praised the power of this triumvirate as a sure and steady way to enlightenment.
  Plow Pose: This posture may not be suitable for beginners though it can be altered somewhat. It puts pressure and massages specific points on the body and the chakras. It will strengthen and align the reproductive organs and chakras as well as the heart and Anahata Chakra. Lying on the back, left the legs up and support the lower back with the arms bringing the legs all the way over and behind the head. Most of the pressure will be on the neck and shoulders so do this exercise slowly and carefully. If you cannot get all the way over you can remain in a modified shoulder stand supporting the lower back with the arms, elbows on the floor, hands supporting the lower back while you allow the legs to go as far over as comfortable. Ideally the toes would touch the floor behind the head. Experienced yogis can bend the knees making the posture more powerful by putting more pressure on the neck and shoulders.
   
• Spinal Flex: Yogi Bhajan has said, “Your age is not measured in years but in the flexibility of the spine.”  Spinal flexis
   one way to help assure yourself of spinal flexibility (and a youthful life experience). Usually done in Easy Pose or sitting on the knees and heels you inhale and lift the heart center up and forward and then exhale relaxing back into a semi slouch. Start slowly and increase the pace as you warm the spine up. People with spinal injuries or deformities ( ex: scoliosis) should proceed slowly and cautiously, relying on the guidance of a qualified Kundalini Yoga teacher. 
  

• Stretch Pose: Want to develop the strength in your abs?  It also works on the Navel Chakra and give you greater willpower and energy and strengthen your nervous system. Stretch Pose is done flat on the back. Begin a Breath of Fire. In sequence, continuing the Breath of Fire, lift the hands six inches off the ground, facing the hips, palms facing each other. Then lift the head up so you can see the toes.You really won’t get a good view so you must lift the heels six inches off the ground, toes pointed, knees straight, all the while continuing with the Breath of Fire. 
   
• Sufi Grind: Hands on the knees and ideally attempt to move the middle of the torso in a circular motion, kind of like a belly dancer. The head and shoulders should be relatively motionless. Very few students will be able to do this perfectly but the benefits are in the intention and the attempt. It doesn’t matter which way you go just be sure and go in both directions  It can increase the strength of  the digestive and elimination systems and tone the spine and back muscles. It is usually one of the first exercises I teach in a class after an initial pranayam.
   
  
• Torso Twist - This is probably the easiest of all these thirteen. Simply put your hands on your shoulders, fingers in front, thumbs in back and swing the upper torso inhaling as you swing left, exhaling as you swing right. Be sure and breath powerfully; it doesn’t mean you have to do it fast but breath powerfully. It is an easy twisting motion, keeping the elbows up at shoulder height. Do at least 25 -30 repetitions (more if you like) before inhaling straight ahead, stretching the elbows back bringing the shoulder blades together.  Hold momentarily, before relaxing the arms down and exhaling. Energizes the neck and shoulders, opens up the lungs, stretches the rib cage and sets you for the exercises to follow. 
• Trikuti Kriya - Place the soles of the feet together as close to the body as you can comfortably manage. Move the knees up and down gently stretching the inner thighs. After a minute or so, in the same position, relax the legs bring the spine straight and lean the head back looking up at the ceiling. Begin a Breath of Fire, stressing the front of the neck slightly, stimulating the thyroid gland. Continue for one minute and then bring the chin to the chest with the BoF, stretching the back of the neck, working on the hypothalamus above the roof of the mouth. Finally, come sitting straight (with BoF) and lean forward from the hips still keeping the spine essentially straight, stimulating the adrenal glands.  One minute in all positions gives a burst of energy to the entire glandular system. 
   

*All of the pictures that accompany this article were taken in the Peace Garden on the grounds of Sat Tirath Ashram in Kansas City, MO. Their placement has no particular meaning or relation to the postures or techniques discussed. They are, like the yoga, just enjoyable.
 

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