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11

Safe Kundalini Awakening Yoga Breathing Technique

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 Yoga Pranayama for Safe Kundalini Awakening

One of the best techniques for safe Kundalini Awakening is this wonderful yoga breathing technique (pranayama).  This particular exercise goes by many different names, including; Nadhi Shuddi Pranayama, Anuloma Viloma Pranayama, Alternate Nostril Breathing, Chakra Balancing Pranayama to name just a few.  And to complicate matters further there are many variations on how to this technique as well :-).

As you might have read Kundalini Awakening can sometimes pose challenges so it is important to go about awakening this energy safely and intelligently.  Preparing the body to handle Kundalini Awakening is an important aspect of the process and that preparation includes purifying the subtle channels and balancing the chakras.  This is where Alternate Nostril breathing comes in as it is very effective in achieving those results.

Kundalini Awakening Figure

How to Prepare for Safe Kundalini Awakening

Essentially, Alternate Nostril breathing balances the 2 primary channels for the flow of kundalini called the Ida and the Pingala.  From the illustration above you can see that these 2 channels weave around the central channel called the Sushumna.  As you practice this technique the 2 channels come into balance and that triggers the flow of Kundalini Energy up the central channel, which is the experience known as Kundalini Rising.

In addition, Nadi Shuddhi pranayama purifies the other subtle channels as well.  This helps dissolve the blockages which is an important aspect of preventing kundalini issues.  The purification process along with the balancing of the Ida and Pingala, helps to balance the Chakra points as well and all this works to increase the safe flow of kundalini.

Be Safe, Be Smart with Kundalini Awakening Pranayamas:

I would like to caution that the version of the pranayama taught in this video is an intermediate version and not the beginner version.  You can find the beginner’s version of this technique here – Chakra Balancing Pranayama.

In this version, you are going to include breath retention which is what makes it more advanced than the beginner’s version, but that also makes it more effective.  The key here is to not overdo the exercise and hold your breath only as long as comfortable.  Build up your rounds and capacity slowly over time.  As with all things dealing with kundalini, a safe and sensible approach is warranted.

Recommended Reading:

Please read the Guidelines for Yoga Pranayama for more information on practicing this wonderful science.  Also this technique will be added to the Online Yoga Pranayama Collection, which has other great techniques for you to explore and try.

Practice Guidelines for Alternate Nostril Breathing:

How Much to Do:

Start with 5 rounds and build up slowly from there.  You can build up to 30 rounds in your session.

Benefits:

Primary:

  • Safely awakens Kundalini to flow through the Sushumna, thus awakening the chakras.
  • The flow of Kundalini through the Sushumna also induces meditative states of consciousness.
  • Purifies the subtle channels thus helping to avoid Kundalini challenges.
  • Calms the mind, promoting peace and tranquility.
  • Creates harmony and balance, and brings the entire system into rhythm.
  • Prepares the system for even more advanced Yoga Breathing Exercises.

Secondary:

  • Improves the nervous system.
  • Strengthens the respiratory system.

Cautions:

  • As mentioned above, since the pranayama used breath retention, you should go at a pace that is comfortable for you.
  • Also, if you feel uncomfortable with the symptoms of Kundalini Awakening, adjust your practice accordingly.

Other practice details are provided in the video below:

Yoga Breathing Technique for Safe Kundalini Awakening YouTube Video

YouTube Direct Link —> https://youtu.be/uJV_foVVEPw

 

Do share your experiences with Kundalini Awakening with us in the comments section below and if you found this technique to be useful, please do share with other as well :-).

12

Terrific Yoga Ab Exercises & Workout for Toned Stomach

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Yoga Ab Exercises to Shape Stomach

Previously on Mastery of Meditation & Yoga, I had provided the powerful Core Abdominal Power Yoga Set to help you tone and build your abdominal muscles, but when it comes to strengthening and toning muscles it is good to hit the same muscle group with a variety of exercises and workouts.  This is simply because muscles adapt to certain exercises over time, and so targeting them with new workouts is needed to help stimulate their development.

Ab exercises are a must for any starting Kundalini Yogi, as building that center gives you, not only a flat firm stomach, but also the energy and willpower you need in order to develop a long-term consistent yoga practice.

This particular set is excellent to include into any yoga or fitness routine and consists of the ab exercises I do in my yoga classes to help the students tone and shape their stomach muscles.

The Yoga Ab Exercises & Workout Set will be the 10th set in our Free Online Kundalini Yoga Set E-Book.

yoga for toned stomach

Benefits of Yoga Ab Exercises & Workout

  • Tone & Shape Ab Muscles:  Each exercise and the workout as a whole is designed to a help tone and strengthen your abdominal muscles.  Overall, it works to shape your stomach and midsection.
  • Build Energy & Core Strength:  Developing the stomach muscles and strengthening your core, is key to increasing your levels of energy and health.  This will also help prevent injuries and back problems.
  • Build Willpower & Character: The abdominal region is the seat of the Navel Chakra (Manipura Chakra).  This center is responsible for your willpower and strength of character, and working on this area activates and balances this key chakra.
  • Helps Digestion and Elimination: The important organs of digestion and elimination reside in the stomach region, which get massaged and rejuvenated by the focused attention that this workout puts in this area.

Yoga Ab Exercises & Workout Practice Details

Please read the following documents to help guide you in practicing the Yoga Ab Exercises & Workout Set:

Essential Beginners Guide to Yoga Practice

10 Important Guidelines for Kundalini Yoga Practice

Remember the golden rule is please do not overdo anything.  Back off if you feel uncomfortable or dizzy.  Use common sense when it comes to injuries and work around them whenever necessary. Take a short break between each of the exercises below, during which just do long deep breathing while lying on your back (corpse pose).

Yoga Ab Exercises & Workout for Stomach Shaping

1. Yoga Single Leg Lifts:

 

Illustration #1: Yoga Ab Single Leg Lifts – Starting Position

 

 

Illustration #2: Yoga Ab Single Leg Lifts – Left Leg Up

 

Illustration #3: Yoga Ab Single Leg Lifts – Right Leg Up

Description:

For this exercise lie on your back with your palms underneath your buttocks, to support your lower back, as shown in Illustration #1.  Then lift your left leg up to 90 degrees and then back down (Illustration #2).  Follow that by lifting your right leg to 90 degrees and then down (Illustration #3).  Repeat with left leg and continue on.  You will feel your abdominal muscles working to raise each leg.

Breath:

Inhale as leg goes up, exhale down.

Duration:

1- 3 minutes.

2. Yoga Double Leg Lifts:

 

Illustration #4 – Yoga Ab Double Leg Life – Starting Position

 

Illustration #5 – Yoga Ab Double Leg Lifts – Ending Position

Description:

For this exercise remain on your back with your palms underneath your buttocks, to support your lower back.  But now lift both legs smoothly up to 90 degree and then back down.  Try to keep your knees straight and keep the motion controlled and smooth (illustration #5).  This exercise work your ab muscles much harder than the single leg lifts, so be ready.

Make sure to take a break between exercises to let the abdominal muscles recover a little before moving on.

Breath:

Inhale as legs goes up, exhale down.

Duration:

1- 3 minutes.

3. Yoga Criss-Cross Legs:

 

Illustration #6 – Yoga Ab Criss Cross Legs

 

Illustration #7 – Yoga Ab Criss Cross Legs

Description:

Again for this exercise remain on your back with your palms underneath your buttocks, to support your lower back.  Now lift both legs up about 12-18 inches off the floor and have your toes pointing forward.  Now begin to criss-cross your legs at ankle level rapidly (Illustrations 6 & 7).  At first one leg will be on top, and then when you cross back have the other leg be on top. 

This exercise will give the side ab muscles (obleques) a workout,and is excellent for shaping your stomach region.

Breath:

Do the Breath of Fire Breathing Exercise as you criss-cross your legs.

Duration:

1- 3 minutes.

4. Yoga  Piston Legs:

 

Illustration #8 – Yoga Ab Piston Legs

 

 

Illustration #9 – Yoga Ab Piston Legs

Description:

Remain on your back with your palms underneath your buttocks, to support your lower back.  Again lift both legs up about 12-18 inches off the floor and have your toes pointing forward.  Now begin to piston your legs back and forth rapidly (Illustrations 8 & 9).  As one leg bends in (knee coming towards the chest), the other goes straight out and the motions reverse. 

Be sure to not bicycle the legs, the legs should move parallel to the floor for this exercise.  This exercise will ensure that if any parts of your stomach muscles were left out of the workout, that they get a chance to now participate .

Breath:

Breath out as you fire each leg out.

Duration:

1- 5 minutes.

5. Add Stretch Pose or Boat Post (Optional). 

The above 4 ab exercises provide a great workout to tone and shape your stomach, but if you feel ready to take it to the next level, then add Kundalini Yoga Stretch Pose to this set.  If you feel really strong and would like to set the bar even higher, then add Kundalini Yoga Boat Pose to enhance this set further.  You will find me demonstrating Yoga Boat Pose in the Core Abdominal Power Yoga Set Video and description also in that article.

 

Illustration #10 – Kundalini Yoga Stretch Pose

Make sure you rest adequately after doing this set, to allow the body to assimilate all the good energy you have awakened by doing this set.

Summary:

As I mentioned earlier, if you are new to Yoga practice, ab exercises are a must.  The Third Chakra is an excellent center to develop early in your practice and according to Kundalini Yoga abdominal work should be done everyday.  And anyway, who does not want a nice flat stomach with toned, shapely abs .

13

Yoga Plough Pose for Activating Chakra Points

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Plough pose (Hal Asana) is another yoga posture which is slightly more advanced and should therefore be practiced carefully.  As this position puts pressure on the neck, it is important to not force the pose and to gently develop the necessary flexibility to come into the final position.  This yoga pose though, is certainly worth the time and effort to master, as it is capable of bestowing multiple benefits by working to open several key chakras simultaneously.

The following pose is again common to both, hatha yoga and kundalini yoga and thus, is a part of both e-books that are available on Mastery of Meditation.  The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.

As mentioned above, Plough pose works on several of the chakras of the Kundalini Seven Chakra System.  Some articles that will help you understand better this chakra system and how kundalini yoga looks to open and balance them are as follows: Introduction to Kundailni Yoga and Kundalini Seven Chakra System Overview.  It is also important to note, that hatha yoga, or for that matter all yoga, looks to open and balance the chakras to promote the greater flow of kundalini shakti throughout the nadi sytem (psychic channels of the energetic body).

Specifically, Plough pose works on the throat chakra (vishuddhi chakra), heart chakra (anahata chakra) and the navel chakra (manipura chakra).  More details about these benefits are in the practice section below.

Yoga Plough Pose for Multi Chakra Activation

Picture of Yoga Plough Pose (Hal Asana)

 

Hatha Yoga Plough Pose Practice Details:

a. Step-by-Step Instructions for Kundalini Yoga Plough Pose:

  • Lie on your back, bend your legs and bring your knees above you.
  • Use your hands to support your back by placing them on ribcage, as show in the illustration above.
  • Straighten your legs and keeping them together slowly swing them over till your toes touch the floor behind you.
  • Try to stay on your upper back (instead of your shoulders) and keep your legs as straight as possible.

b. Duration for Kundalini Yoga Plough Pose:

  • 15 seconds – 5 minutes.

c. Benefits of Kundalini Yoga Plough Pose:

  • Works on your navel chakra and improves the functioning of all your digestive organs.  This asana also develops the abdominal muscles.  There is great number of available games. These games are quite different and you may play all of them in any mood.
  • This pose also stimulates the heart chakra and improves the respiratory, circulatory and immune systems.
  • Tones the thyroid and para-thyroid glands, and helps activate and balance the throat chakra.
  • Plough pose develops flexibility of the spine, entire back and hamstrings.

d. Practice Tips for Kundalini Yoga Plough Pose:

  • Do not practice this pose if you have problems with your back or neck.  It is also not recommended for those suffering from high blood pressure.
  • To modify this exercise, keep a small chair or low table behind you to rest your toes on, if you can’t reach the floor with them.  It is also fine, to only bring your legs over as far as possible and to bend your knees if necessary, until you are flexible enough to do the full posture.
  • One should stretch the neck, shoulders, back and hamstrings prior to doing Hal Asana.
  • Do not force this pose and be careful of your neck as you bring your legs over.
14

Test Your Core Strength with Yoga Plank Pose

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Do you think you have strong abs?  Are you ready to measure your core fitness?  Well let’s find out today if indeed your abdominal muscles and core are up to snuff.  One of the best ways to determine this is by how long you can hold Yoga Plank Pose.

To do this test, we will use a variation of Plank Pose, which was introduced earlier in the following article – Yoga Plank Pose for Upper Body.  In this variation we will rest on bent elbows, instead of straight arms, so the emphasis will be less on your arm strength and more on your core and abdominal strength.

So join me in doing Plank Pose in the YouTube video below and let us see if we can hold the pose together for 1 minute. Being able to do so, is a good indication of your core fitness level.  Can you pass the test :-)?

This variation of Plank Pose will also be added to the 2 free online collections: Free Hatha Yoga Poses & Online Kundalini Yoga Exercises.

plank pose

In this video I will demonstrate how to do Plank Pose and suggest some variations of the pose as well.  Remember that Plank Pose is not just great for toning your abs, it is also excellent to combat lower back pain and it builds your nervous system.  So join me in doing this excellent exercise and let’s see if you can challenge yourself to hold the pose for 1 minute.  Good Luck :-) .

Plank Pose Challenge for Core Strength

Direct YouTube Plank Pose Challenge Link

Could you do it…. let us know in the comments below…. ?