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Monday, September 16, 2013

Sadhana for Kundalini Yoga and Meditation Class Students

Aloha Everyone,

In Kundalini Yoga, Sadhana means daily spiritual practice.  It is your personal and individual practice.  Sadhana can be done alone or with a group.  The best time to practice Sadhana is during the “ambrosial hours” (approximately 2 – 3 hours prior to sunrise or when the sun is at a sixty-degree angle to the Earth. This is when the mind is quiet and not yet filled with day to day activities.  The air is clean thus you can enjoy the greatest amount of prana.  The world is still asleep and you will not be disrupted during your meditation.  Light of the sun at dawn is also beneficial to your meditation.  And finally starting the day early with meditation will help you get on the correct path for the rest of the day.

Here is a suggested Sadhana:

1.  Sit up nice and tall.  Your back should be straight, close eyes, relax muscles of your face, body, elongate your spine, lengthen your neck, and chin tuck in slightly about 1/10 of an inch.  Breathe deeply and slowly until it becomes rhythmic and calm. Use Namaste mudra and tune in - ONG NAMO GURUDEV NAMO, chant 3 times

3.  Spinal warm-up series, also I refer to these as Morning Warm Up Series A - Kundalini yoga stomach grinds, yoga camel ride, cat-cow exercise, hands on shoulder twist, alternate shoulder shrugs, yoga shoulder rolls, yoga neck rolls followed by child’s pose, or sit up straight to relax.

3.  Morning Warm Up Series B all done with Breath of Fire.  Modified Rowing, thumbs up, 4 fingers touching, single leg extension, modified bridge pose, stretch pose (hands under your buttocks, palms facing down, modified Tuck Pose, Eagle Pose, Maha Bandha, the Great “Triple” Lock.

Alternative is doing Sun Salutation (Surya Namaskar) 6 times in a row.

Start with 5, 8, 16, 20 minutes each morning, but just be consistent.  Remember in yoga, doing little is better than none at all. 

Be well, be content, be kind to yourself and others and live a joyful and compassionate life.

Namaste – Cathi

Yogi Bhajan said, “Sadhana.  It’s a committed prayer. It is something which you want to do, have to do, and which is being done by you.  Sadhana is self-enrichment. It is not something which is done to please somebody or to gain something. Sadhana is a personal process in which you bring out your best."

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