Most Kundalini Yoga classes start with a series of warm up exercises such as these, Rotate the Pelvis, Spinal Flex, Neck Rolls, Side Twists, Side Bends, Shoulder Shrugs, Cobra, Rock and Roll on the Spine, Alternate Leg Stretches, Life Nerve Stretch, and Cat Cow. to warm up the spine and work off the excess energy some bring to class.
If you do not have much time, then Nabi Kriya would be a good one to do as it will set the energy for your entire body.
Take 30 seconds or more to relax between exercises. The energy will automatically adjust and go to where it is needed.
Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a grinding motion. Relax into the movement. Make it a moving meditation.
Do 26 rotations or 1-2 minutes in each direction.
Benefits: This exercise opens up the energy in the lower spine, massages the internal organs and aids in digestion.
Sit in easy pose. Grab the ankles.
As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed
and the head straight. Do not move the head up and down.
Exhale and relax the spine back.
1-3 minutes or up to 108 times.
To end: Inhale deep, hold the breath, apply rootlock (mulbhand), exhale and relax. Sit quietly and feel the energy circulate in your spine and throughout your body.
Benefits: This exercise stimulates and stretches the lower spine.
Sit with a straight but relaxed spine.
Adjust the head so that you feel like it is sitting on top of the spine by slightly moving the head back and bringing the chin down slightly.
Roll the neck slowly in one direction and then in the other.
Let the weight of the head move the head around.
Do this very methodically so that you go slowing through tight spots and work out areas of tension.
At least one minute in each direction.
To end: After this exercise, sit quietly and be with the sensations in your body and spine.
Benefits: This exercise removes tension in the neck and stimulates the thyroid.
Place the hands on the shoulders, fingers in front and thumbs in back.
Inhale, twist to the left.
Exhale, twist to the right.
Twist your head to each side as well.
Gradually feel an increased rotation in your spine.
Keep elbows parallel to the ground, allowing the arms to swing freely with the body.
This exercise can be done standing up,
Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart center and stimulates the upper spine.
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.
1- 2 minutes.
To End: Inhale up, hold, apply rootlock, and relax.
Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back
Benefits: This exercise circulates the energy and relaxes the spine.
Inhale center and exhale down to the left leg,
Spread the legs wide apart, grasping the toes or any other place on the legs where it is possible to keep the knees straight.
Benefits: Opens up the pelvis and stretches the leg muscles.
Legs outstretched, bring right foot into left thigh,
and slowly bend over the left leg to grab the foot or ankle (or wherever it is comfortable), keeping the leg flat on the ground.
Breathe long and deep or do Breath of Fire. 1-2 minutes each side.
To end: Inhale deeply and exhale several times deepening the stretch.
Then slowly come up. Bounce the legs and massage them. Switch sides and repeat.
Come on the hands and knees, knees shoulder width apart.
Inhale as you flex your spine down and bring your head up.
Exhale as you flex your spine up in an arched position with the head down.
Keep the arms straight.
Continue rhythmically with powerful breathing, gradually increasing the speed as your spine becomes more and more flexible.
To end: Inhale in saggy cow, hold, pull the energy up the spine with the root lock. Exhale and relax on the heels. Sit quietly and let the breath slow down. Feel the energy circulate. Concentrate at the third eye.Benefits: Done regularly it loosens up and adjusts the spine.
Lie down on your back. Then bend your knees and draw the heels up towards the buttocks, keeping the feet flat on the floor.
Grab your ankles and holding on to them, slowly raise the hips up, arching the lower spine and lifting the navel towards the sky. If you can't grab your ankles, then put your arms at your side and lift up using the arms to help push you up. (People with any history of lower back pain should check with their doctor before beginning.)
As you lift up, slowly inhale through the nose.
Hold the breath as you gently stretch up, lifting as high as is comfortable, then slowly relax down again as you breathe out through the nose.
Slowly repeat this lifting up and down movement a minimum of twelve times, synchronizing the breathing with the movement of the hips, for a maximum of 26 lifts.
To go from the minimum number of 12, to the maximum number 26, increase your total. 1-2 lifts per day.
To end: Inhale up, hold the breath for ten seconds, pull in the navel and apply the root lock. Then relax down, stretching the legs out.
Totally relax and feel the energizing effect of the exercise.
This exercise releases abdominal stress! It gives you an immediate boost of energy throughout your body that lasts well into the day. It also stimulates your thyroid. It allows you to breathe deeper and adds to your energy level. It moves the energy from the lower spine to the upper spine.
In this Ego Eradicator posture, the thumbs are pointing straight up, fingers scrunched on the pads of hands at the base of the fingers, with the thumbs at a 90 degree angle to the rest of the fingers, and the knuckles are pointed out to the sides.
Posture: Sit on heels, in Rock Pose, or with legs crossed in Easy Pose, or sit on a chair with your feet flat on the floor.
This works on the ego, while simultaneously releasing stale air from your lungs, expanding lung capacity, & increasing vital energy. It relaxes any tension around the heart; strengthens the nervous system to help manage stress, thus restoring nervous system balance.
Lie on the floor with the palms on the floor under the shoulders.
As you inhale, slowly arch the spine up, leading with the nose, then chin, then pushing off with your hands vertebra by vertebra, until you are arched back as far as possible with no strain in the lower back, concentrating on a. good stretch from the heart center up.
Breathe long and deep or do Breath of Fire. 2-3 minutes
To end: Inhale, hold, pull the energy up the spine with the root lock. Exhale very slowly and come down one vertebra at a time.
Relax. 1-3 minutes.
Benefits: This exercise strengthens the lower back. Removes tension in the back and balances the flow of sexual energy with navel energy.
May the long time sun
Shine upon you,
All love surround you,
And the pure light within you
Guide your way on.
Kundalini Yoga - Farewell Blessing
chanted at the end of every class
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