PRANAYAM TECHNIQUES

"If there is anything Divine in you, it is your breath". - Yogi Bhajan

The first and last things we do in this physical lifetime are to take a breath. The breath contains prana, the life force that energizes the mind, body and consciousness. Kundalini Yoga employs a wide range of pranayam, using the breath to effect and manage different states of consciousness, relaxation, and well-being.

Long Deep Breathing - is used to calm the mind; balance the emotions; harmonize the body, mind and spirit.

Alternate Nostril Breathing - used to energize and calm the nervous system.

Breath of Fire - used to strengthen the nervous system; purify the bloodstream; energize, stimulate, wake up, and increase vitality.

Suspending the Breath - used to recondition the nervous system; integration of the body systems; experience deep stillness, shuniya.

And some other pranayams: Segmented Breath, Sitali Breath, Cannon Breath, Whistle Breath, Lion Breath, Sitkari Breath, Vatskar Breath.

The breath is a fundamental tool for the Kundalini Yoga student. The avarage rate of breathing for most people is about sixteen times per minute. When the rate of breathing increases, or if it becomes rapid and irregular, the mind also becomes disturbed and erratic. Your rate of breathing and your state of mind are inseparable. The slower your rate of breathing, the more control you have over your mind. The mind follows the breath, and the body follows the mind.

WHAT IS KRIYA?

In Kundalini Yoga a kriya is a series of postures, breath, and sound that work toward a specific outcome. Practising a kriya initiates a sequence of physical and mental changes that affect the body, mind and spirit simultaneously. There are kriyas that support the liver, balance the glandular system, make you radiant, stimulate the pituitary, increase the flexibility of the spine, and many more. Each kriya has a different effect, but all work on all levels of your being.

Using the angles and triangles of the asanas, fueled by the prana of the breath, re-tuned by the repetition of mantra, and concentrated by eye-focus and body locks, you are physically different by the end of kriya. These changes assist the physical and mental preparation of a meditative internal space. This framework for meditation occurs in numerous ways; opening the joints to facilitate sitting, altering the chemical constituents of the blood via glandular stimulation, and redirecting the mind through concentration and focus.

An important aspect of the power of Kundalini Yoga is that each kriya is whole unto itself, a perfect jewel that acts to create a flow. They are perfectly designed sets of exercices meant to produce predictable and subtle impacts on the total Self.

HOW DOES A KUNDALINI YOGA CLASS LOOKS LIKE?

Kundalini Yoga is a practice that has different elements. We use asanas (postures), pranayama (breathing techniques), mantras, relaxation and meditation.

We begin our practice with the Adi Mantra "Ong Namo Guru Dev Namo". This mantra links us to a golden chain of masters and saints through which the teachings are transmitted. It connects us to the infinite spark of consciousness inside ourselves. It sets up a sacred space for our practice and helps to guide our practice with awareness. We also chant the mantra "Aad Guray Nameh Jugaad Guray Nameh Sat Guray Nameh Siri Guru Dayvay Nameh. This is a mantra of protection and is recited to invoke the protective energy of the universe.

After we have tuned in with the mantras, we usually prepare our bodies for the practice with a variety of warm ups. Then we practice a kriya. Kriya means completed action. In Kundalini Yoga a kriya is a series of postures, breath, and sound that work toward a specific outcome. Each kriya has a different effect, but all work on all levels of your being. At the end of the kriya students are guided into a state of relaxation which helps to integrate the benefits of the kriya. After relaxation, we practice meditation. We end the class with a prayer "May The Long Time Sun" and mantra "Sat Nam".

PRACTICE GUIDELINCE

·- Consume only a light snack and water in 2-3 hours prior to practicing.

· -Turn off all cell phones and other distractions.

· -Have water in a closed-lidded container handy.

· -Wear lose, comfortable clothing and a natural-fiber head covering (e.g., bandana, scarf, cap).

· -Have a sheepskin or blanket (natural fiber) to sit on and a shawl or second blanket to cover yourself during relaxation or meditation.

- If you are tight in the lower back, hips, or legs, have a pillow or cushion to elevate yourself on during meditation and seated postures.

· - Why natural fibers? Through time, yogis found it to be the best insulator to keep grounded during meditation.

· - Tune-in with Adi Mantra: Chant Ong Namo Guru Dev Namo three times before beginning any warm-ups, kriyas, or meditation.

· -Kundalini Yoga is the yoga of awareness. Listen to your body; do what works for you. It is up to you to listen to your body when practising yoga. You have to discern how much your body can do during the yoga. If for some reason, you need to come out of the pose, if you are able to, come back into the posture as soon as you can.

· -Challenge yourself to extend just past whatever you think your limits are. For instance, if you think you can only do one minute of an exercise, then try for one minute and ten seconds.

·- Follow the directions! Keep the order and type of posture. Do not exceed the stated times.

· -Please do not practice kundalini yoga under the influence of alcohol or drugs.

· -You must let your teacher know if you are pregnant. There are certain postures and breath techniques that are contraindicated in pregnancy.

· -Feel free to ask for clarification on an exercise or other aspects of the practice.

·- Drink water as needed between exercices.

· -Remember the Moon! During the heaviest part (one to three days) of a woman's monthly menstruation, avoid strenous yoga.

· -Drink lots of water. Pay attention to your physical, emotional, and mental self.

-Incorporate what you experienced in class into the rest of your life, particularly the "simple" things like long, deep breathing and a graceful, royal posture.

·- Let the teacher know if there is any medical reason that may prevent you from practising kundalini yoga fully. It is important never to aggravate an existing injury. If there is any concern whether yoga is suitable for you, contact your health care professional.

MEDITATION

"Meditation is when the mind becomes totally clean and receptive, and Infinity talks to the man." Yogi Bhajan

Meditation in Kundalini Yoga contains specific, practical tools that carefully and precisely support the mind and guide the body through the use of breath, mantra, mudra, and focus. Variety of meditation techniques in Kundalini Yoga is vast (meditations to reduce stress, work on addictions, increase vitality...)

Cleansing the Mind

"Meditation is a process... At any time which is peaceful (the best is early morning before the dawn), you'll be surprised that in a couple of minutes a lot of thougts will start coming to you - the x-rated thoughts, the ugly, angry thoughts. If you let those thoughts pass by, this is meditation. All those thoughts that can pass at that moment of your life can never enter your subconscious mind, and they will not bother you again. This procedure of cleansing the mind is called meditation... It takes about three minutes to get those kinds of thoughts. And sometimes they continute to bug you for about half an hour. But, if you phusically don't move, the mind becomes still. That is the foundation, or the beginning of the meditative mind. Once your mind starts becoming still and not having any thoughts, you will feel cozy, and that coziness cannot be described even by me. All I can tell you is that it is very comfortable, it is very cozy, and you will want to do it again and again. But in the beginning you cannot do it for a long time. Gradually, as you develop that coziness, this thought-hitting process becomes shorter and shorter." Yogi Bhajan

ASANA

"In Kundalini Yoga the most important thing is your experience. It goes right to your heart. No words can replace your experience. Your mind may accept the words or it may not, but your consciousness will not accept just words." Yogi Bhajan

In the practice of Kundalini Yoga, postures, also known as asanas, combine with breath, mudra, eye-focus, mantra, and body locks to affect body, mind, and soul. Postures practiced in Kundalini Yoga include forms that are familiar to the Hatha Yoga practitioner such as downward dog, forward bends, and seated poses. A specific sequence of postures builds the foundation of a kriya.

Signals of pleasure or discomfort and pain indicate conditions of the muscles, glands, and/or emotions.You;ll go through stages as you adjust to the effects of the postures in Kundalini Yoga. The asana starts to find a natural place in you as you give a new form to your conscious and unconscious patterning. In Kundalini Yoga, the emphasis is not on perfecting the physical posture, but on the experience and effects of it. Whatewer you think your physical limitation are, there is a place for you in Kundalini Yoga.

MUDRA

A Mudra is a gesture or position, usually of the hands, that locks and guides energy flow and reflexes to the brain. By curling, crossing, stretching, and touching the fingers and palms, we can effectively talk to the body and mind.