Kriya for Heart Chakra

Aloha Everyone,

The kriya for heart chakra is designed to help you become calm, increases compassion and sensitivity to others and opens the heart.

TECHNIQUE: 1) Sit in a comfortable meditation posture with spine elongated and eyes closed. Begin chanting Ong Namo Guru Dev Namo three times with your hands in Gyan Mudra.  2)  Inhale, exhale powerfully with your mouth open and your tongue stretched out. (30 seconds) 3)   Say, “la, la, la , la, la with the tip of the tongue hitting against your upper palate (30 seconds) 4)  Form fists of left and right hands by bringing the thumb to the base of pinky and close other fingers. Let the palm face down bring them in front of your heart chakra and rotate your fists around in rapid outward circles. Use Breath of Fire for (2 minutes) 5)  Bring both elbows close to your sides, inhale deeply hold your fists tight, exhale fully, hold your breath out then apply Mula Bandha (root lock) 6)  Bring your arms straight in front of your body, the palms facing each other, parallel to the ground.  Maintain the elbows straight and alternately swing arm up and down – approximately 1 – 2 ft. Use Breath of Fire ( 1 minutes) 7) Bring your arms straight in front of your body at approximately your eye level.  Maintain the elbows straight, palms facing out then open and close your hands powerfully and rapidly.  You will feel your fingers slapping the palms of your hands.  (1 minutes) 8)  Sufi-grind (1 minutes) 9)  To end, bring your hands above your head and shake them around. (1 minutes) Total practice time start with approximately 7 minutes then increase up to 31 minutes. BENEFITS: Open up your lungs Stimulates the brow area Helps balance your heart chakra Helps adjust the rib cage Invigorates the brain Helps develop your stamina and inner strength Helps you enjoy  deep and full relaxation Namaste -- Cathi CAUTIONS:  This Kriya is suitable for more experienced Kundalini Yoga practitioner.  Do not strain, do not over do. Kundalini Yoga as taught by Yogi Bhajan ®

Aura

Aloha Everyone,

All living things have the aura.  It is the electromagnetic field that surrounding all beings, human or otherwise. The aura may be referred to as the energy, the body heat or radiation from the body since it is associated with the health of the physical body.  The strength and the size of the aura is impacted by all the elements including the mental, emotional and physical states of the living being.  The size of the aura can also vary from a few inches to many feet in all directions.

We practiced the following techniques for cleansing aura:

KUNDALINI AURA SWEEP

Stand straight with feet slightly wider than your shoulder width, toes facing forward

Raise your arms in about the same width as your feet

Elbows straight , fingers spread wide, eyes open

Begin bending forward in seven counts, count 1, straight pose,

Count 2, forward bend to 2 o’clock position

Count 3, forward bend to 3 o’clock position

Count 4, forward bend, arms straight, try to touch the ground

Count 5, deep forward bend, bring your body closer to your knees

Count 6, bring your arms back to 7 o’clock position

Count 7, bring your arms back as far as you are able without over-doing

Reverse the process

Repeat this 7 times

If you are able to, do Breath of Fire, if not, do long, even inhalation and exhalation throughout this practice

AURA CLEANSING KRIYA

Kundalini Eagle Pose

Sit in rock pose with Breath of Fire – 1 to 3 minutes         

Kundalini Yoga Criss Cross

Sit in a chair or in an easy pose

Place your thumb at the base of your small finger, other fingers are extended

Raise your arms, palms facing up and place them above the top of your forehead

Eyes closed

Focus  on energy surrounding your physical body

Criss-cross your hands about  your body-width as you do Breath of Fire with even inhalation and even exhalation

Imagine your body filled with bright white light

Imagine this light purifying and restoring your body getting rid of any negative energy

Now expand the light, the pure energy, beyond your body

Visualize the light purifying and restoring your energy field, your aura

Envision your aura and sense your aura

Visualize your aura shining bright

Slow down your breathing, bring your arms down and give yourself time to enjoy this calm, wonderful sensation

Suggested time is from 1 to 7 minutes

BENEFITS OF AURA SWEEP AND AURA CLEANSING KRIYA

Helps you physically stay well with more energy

Helps you emotionally balanced

Helps get rid of the energy of the negative person you have come in contact with

Strengthen your energy field as it helps remove any blockages to the natural flow of energy

Employing Breath of Fire during these kriyas can help improve your respiratory system

Helps tone muscles of your chest, shoulders and arms

Helps improve your mood and you will feel calm

Helps bring joy and happiness

Helps you think clearer, more clear-headed

Bestows sense of peace and tranquility

Cathi’s note:

Hydrate yourself with a glass of water after the aura cleansing kriya.  Rest in sitting pose or if possible Savasana (Corpse Pose) on the floor for at least 5 minutes.  The color of aura is different from person to person.  It is also based on the level of physical, emotional and mental health of the time.  To strengthen your aura, everyday spend some time in nature, get some sunlight as it is a natural energy cleanser.

Take a walk in a forest, open field, the beach, stand under a tree, mountain and large body of water all have wonderful cleansing effect to our aura.

Namaste -- Cathi

Nadis - Definition and Explanation

Aloha Everyone,

Nadis means “stream” or “movements” and they are a network of subtle channels of the body. Nadis connect at special energy centers or energy vortex in our body called chakras in which energy flows through. In Kundalini Yoga, a nadi means psychic passage of energy which can be compared with nerves in physical body. Tantra Yoga identifies fourteen principal nadis; the following three are most important nadis:

Sushumna – this is the central channel, passes through the spinal column.  Kundalini moves upwards running up the body from just below Muladhara (Root) Chakra to Sahasrara (Crown) Chakra at the top of the head.

Ida nadi is located on the left side of Shushumna and considered as the moon or lunar nadi.  The Ida nadi is white, feminine, cold, passive and physic energy and control mental processes of our personality.  The Ida nadi originates in Muladhara (Root) Chakra and ends in the left nostril. 

Pingala nadi is located on the right side of Shushumna and considered as the solar nadi. The Pingala nadi is red, masculine, active and hot physical energy. The Pingalai nadi originates in Muladhara (Root) Chakra and ends in the right nostril. 

One of the goals of yoga is balancing ida and pingala, the solar and lunar energies that are within us.  This then will allow the awakening of Kundalini which will lead to the awakening of the higher consciousness that is felt at the Sahasrara (Crown) or the Seventh Chakra.  In yoga, we are always looking for a balance between left and right side of the body as well as balance between left and right side of the brain.  When there is balance in the mind, between left and right hemispheres, between ida and pingala then there is also balance in the body. 

All balancing asanas which your attention is focused on your core muscles are helpful in balancing your body and the mind.  Here are some examples:

Garudasana (Eagle pose)
Vrikshasana (Tree pose)
Natarajasana (Dancer  pose)
Utkatasana (Chair Pose)

Surya Namaskar (Sun Salutation)

Information on the Seven Chakras, please refer to my other chakra entries.

Namaste -- Cathi

Advanced Seventh Chakra Meditation Technique

This is an advanced meditation so approach it with respect.

POSTURE - sit in an easy pose.  If you are sitting in a chair, make sure your feet are flat on the floor, legs about shoulder-width, be sure your spine is elongated, relax your abdomen, diaphragm, bring your shoulders up, back and down to make sure they are relaxed, your chest is lifted, imagine your head is being pulled up by the golden thread, tuck your chin slightly about 1/10 of an inch to give alignment of the spine with the back of your head. 

MUDRA – Interlace your fingers, hands above your head, palms facing down, hold at about 3 inches or so away from the crown of your head, your elbows are positioned parallel to your ears  Eyes are turned up at the center of your forehead but visualize that you are looking up to the sky through your hands

BREATHING: throughout the entire duration of this meditation, maintain your breathing steady, deep, slow and long.  With each inhalation, visualize that your Crown Chakra is filled with energy and bright white light. 

When you are finished with your practice, disengage your mudra, rub your palms, bring energy and make them hot then cup your eyes gently to give the healing touch.  When you are ready to open your eyes, slowly part your fingers and let the light filter in between your fingers.  Total relaxation in Savasana (Corpse’s Pose)

BENEFITS - include experience of bliss, Divine Consciousness, connection and guidance from Guru within.

CCAUTION:  Do not over-do, do not strain.  Start with no more than 1 minute per session. Use your common sense in doing any pranayama techniques especially when you are activating the Ajna Chakra and the Crown Chakra.

Seventh Chakra - Crown Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SEVENTH CHAKRA Crown Chakra (Sahasrara)i influences brain and nervous system. The 7th chakra relates to pure consciousness and awareness. 

Location:  top of head. 

Element:  All

Color:  Violet, white

Benefits: ability to experience a state of bliss, void of all other feelings including one's needs, wants or any emotions.

Mantra -  AUM

Mudra - The hands are in front of your abdomen, all fingers are crossed except for the ring fingers that are press together and pointing the sky, right thumb holds down the left thumb

Asana – Sat Kriya (see separate entry for explanation)

Food: Recommended Fasting / detoxing

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Sixth Chakra - Guru Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SIXTH CHAKRA 3rd Eye (Ajna) also called Guru Chakra, influences eyes and perception.  The law of purpose in life governs the 6^th Chakra.

Location:  at the center of forehead .between the eye brows.

Element: All

Color:  Indigo

Benefits: develops spirituality and humanity, power of intuitive knowledge, imagination, and ability to make decisions

Mantra - SHAM

Mudra -  Shambhavi Mudra (close your eyes, look up to the 3^rd eye point) and Gyan Mudra

Asana -  Guru Pranam (If able to come to sitting on the heels.  Bend forward and let the forehead touch the ground.  Your arms are extended; elbows straight and hands are in Namaste Mudra.

Food:  Fruits that are bluish colored (black berries, blueberries, red grapes, raspberries, etc.), liquids (grape juice, red wine)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fifth Chakra - Throat Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FIFTH CHAKRA Throat Chakra (Vishuddhi) - influences auditory and speech systems.  The law of detachment governs the throat chakra.

Location: Throat.

Element: Sound, space

Color: Blue

Benefits:  seat of intellectual awareness and freedom from ego, self-expression of feelings, speak your persona truth, stimulates thyroid gland

Mantra - HAM

Mudra - Buddhi Mudra, mudra of mental clarity,  pinky and thumb tips lightly pressing

Asana - Kundalini Archer Pose, Simbasana (Lion Pose), Bhujangasana (Cobra pose)  Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose), and Halasana (Plow Pose)

Food:  Liquids (water, fruit juices, herbal teas), fruits (apple, apricots, grapefruits, kiwi, lemons, limes, oranges, pears, peaches, plums, etc)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fourth Chakra - Heart Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FOURTH CHAKRA - Heart Chakra (Anahata) influences circulatory and respiratory systems.

Location: at the center of the chest

Element: Air

Color: Green

Benefits:  Unconditional love, forgiveness, compassion, joy, inner peace

Mantra - YAM

Mudra – Gyan Mudra, Mudra of knowledge, press tip of the index finger and thumb, right hand of the palm facing your body, hold in front of your Heart Chakra, rest your left hand on your left knee

Asana – Kundalini Yoga Camel Pose, Garudasana (Eagle Pose), Kundalini Yoga Chest fly, Kundalini Yoga ringing bell, double arm rotations, with Breath of fire and backbends

Food - Leafy vegetables (spinach, watercress, kale, collard greens, turnips, bok choy, etc.), liquids (green teas), spices (cilantro, basil, parsley, sage, thyme).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Third Chakra - Naval Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

THIRD CHAKRA - Naval Chakra (Manipura)  it  is the power center and influences your digestive systems, helps with will power.

Location: Between navel and base of sternum (Solar Plexus)

Element: Fire

Color: Yellow like the Sun

Benefits:  Balancing this chakra, one will have self-respect, self esteem, self confidence, will power, core energy, physical and emotional balance.

Mantra - RAM

Mudra - Surya Mudra, mudra of the sun, the ring finger is bent and press it with the thumb

Asana - Surya Namaskar (Sun Salutation), Kundalini Yoga Stretch Pose, Kundalini Yoga core abdominal power set, Kundalini Sufi Grind, Camel Pose Tadasana(Mountain Pose) into Urdhva Dhanurasana (Upward Bow Pose);

Food: Grains (rice, bread, pasta, cereal, flax seed, etc), dairy (yogurt, cheese, milk), spices (ginger, mints cumin, turmeric, chamomile, etc).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Second Chakra - Sacral Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SECOND CHAKRA - Sacral or Sex Chakra (Swadhisthana) – this is the chakra of self expression, creativity, birth and pure knowledge.  The second chakra also influences your power of concentration.

Location: Lower abdomen, approximately 2 inches below the navel and 2 inches inward towards your spine.

Element: Water

Color: Orange

Benefits:  Higher energy, innovation and creativity, retains clarity in blood by balancing water content in your body. 

Mantra - VAM

Mudra - (a) Yoni Mudra, gesture of water, interlace pinky, ring and middle fingers inwards, extend index fingers and thumbs touching finger tips  (b) Varuna Mudra, mudra of water, tip of little finger presses  the tip of thumb, other 3 fingers are extended

Asana - Chair pose, Kundalini Frog Pose, Gomukhasana (Cow Face Pose), Baddha Konasana (Bound Angle Pose), single and double leg rotations, body twists

Food:  Sweet fruits (melons, mangos, strawberries, passion fruit, oranges, etc.), honey, nuts, spices (cinnamon, vanilla, carob, etc).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

First Chakra - Root Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FIRST CHAKRA - Root Chakra (Mooladhara or Muladhara) - helps you get grounded and balanced; influences physical security and fear.  The law of karma governs the first energy center.

Location - Base of the spine, at the point where you are sitting. Imagine that path of energy extends downwards like a root through the legs and feet to contact the solid earth below,

Element - Earth

Color - Red

Benefits:  Activating the root chakra also helps the vital organs of our body gives us the freedom to enjoy pure and simplicity of mind.

Mantra - LAM

Mudra – (a) Prithvi Mudra, Mudra of Earth, press tip of the ring finger to the tip of the thumb, remaining fingers are extended straight;  (b) Bhu Mudra, gesture of Mother Earth. Right hand – index and middle finger to the floor, gently press them against the earth, other fingers curl into the palm of your hand with thumb folding over, left hand, palm down on top of the left knee

Asana – Kundalini yoga march, Kundalini Crow Pose, Uttanasana (Standing Forward Bend), Janu Sirsasana (Head-to-knee), mula banda (root lock)

Food: Root vegetables (carrots, potatoes, radishes, onions, garlic, etc.), protein-rich foods (eggs, meats, beans, soy products, peanut butter), spices (hot paprika, chives, cayenne, pepper).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

GAYATRI MANTRA – THIRD EYE CHAKRA MEDITATION

Aloha Everyone,

This is a powerful meditation to awaken the Ajna Chakra or the Third Eye Chakra.

Mudras – two mudras are used - Gyan Mudra (tips of your index fingers and thumbs are touching, other fingers are extended) and Shambhavi Mudra (Eyes closed and focused at the 3rd Eye (Ajna Chakra),

Mantra - Gayatri Mantra

Om Bhur Buvaha Svaha
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonaha Prachodayath

Throughout the meditation, chant mentally the Gayatri Mantra.  As you chant, visualize it emanating from the center of your forehead, the Ajna Chakra.

At the end, inhale deeply.  Retain your breath.  Exhale fully.  Rub your palms and cup them over your eyes to relax.

Savasana (Corpse Pose) or modified Child’s Pose on chair to relax.

Duration - approx. 11 minutes

Caution:  Please do not over do and strain your eyes.  If eyes get too tired, or you begin to feel dizzy, go back to simply closing your eyes then reapply the Shambhavi Mudra only after you have rested your eyes.

Benefits:

1.  Opens the gateway for knowledge
2.  Raises intellectual level
3.  Removes obstacles from your life
4.  Protection from danger
5.  Purifies the mind, body and soul
6.  Helps you focus and improve concentration

Sat Nam -- Cathi

Yogi Bhajan's Teachings

Aloha Everyone,

Siri Singh Sahib Harbhajan Singh Khalsa Yogiji (August 26, 1929–October 6, 2004), also known as Yogi Bhajan and Siri Singh Sahib, was a spiritual leader and entrepreneur who introduced Kundalini Yoga to the United States.  Kundalini Yoga as taught by Yogi Bhajan® is considered the most comprehensive of yoga traditions, combining meditation, mantra (chanting), mudra (hand, eye or body position), physical exercises and pranayama (breathing techniques)   For thousands of years, Kundalni yoga, sacred science and technology, was kept in secrecy.  Its knowledge was only passed along verbally from master to chosen disciple.

Quotes by Yogi Bhajan:

“An attitude of gratitude brings great things.”

“Make yourself so happy so that when others look at you they become happy too”

“Share your strengths, not your weaknesses.”

“The purpose of life is to watch and experience living. To enjoy living every moment of it. And to live in environments, which are calm, quiet, slow, sophisticated, elegant. Just to be. Whether you are naked or you have a golden robe on you, that doesn’t make any difference. The ideal purpose of your life is that you are grateful – great and full – that you are alive, and you enjoy it.”

“Travel light, live light, spread the light, be the light.”

“Feel good, be good, and do good.”

“Have wisdom in your actions and faith in your merits.”

“All happiness is in the mind.”

Namaste — Cathi

Guided Meditations for Manipura (the 3rd chakra)

Aloha Everyone,

Surya Mudra – Mudra of the sun Bend the ring finger and press it with thumb.    Mantra:  Ram (may be said in silence)

1)  Sit in an easy pose, relax your stomach, if you are sitting in a chair, make sure your feet are grounded, toes spread open, knees 90 degrees angle and facing straight.  Elongate your spine, chest lifted, shoulders relaxed, chin slightly tucked in then bring awareness to the spinal column, your internal reservoir of prana.

3)  Inhale deeply. Visualize the physical location of Manipura Chakra between navel and base of sternum.  Exhale fully.

4)  Continue to inhale and exhale, even breath from your nose.   Manipura chakra is responsible for digestive system, will power, motivation.  When Manipura Chakra is unbalanced, you feel anger, frustration, and loss of self confidence and feel that life is unfair. 

5)  Focus on your out breath.  When Manipura Chakra is balanced, you are confident, full of life, feel that you are your own person and know that you can choose how to think and how to behave.  You are assertive, full of creative energy. You are open to receiving and giving all life has to offer.

6)  Inhale; let your breathing become effortless.  You are comfortable with who you are.  Exhale.  Know that you are perfect.  You do’t need to change anything. 

7)  Inhale; surrender yourself to the bright yellow light swirling around your 3rd Chakra.  

8)  Exhale, feel your 3rd Chakra healing and vibrating. 

6)  Slowly bring your awareness to the rest of your body, to your arms, hands, feet.  Open your eyes.

Namaste — Cathi

Kriya of Balancing the 3rd Chakra

Aloha Everyone,

1)  Kundalini sufi grinds (stomach grinds) 1 to 3 minutes one direction then change direction.  As your spine warms up exaggerate the circular motion to feel the full effect of this exercise.

2)  Breath of fire in Kundalini Eagle Pose – 3 minutes

3)  Sun meditation – visualize your own bright, hot sun shining in your solar plexus.

4)  Dhanurasana – bow pose, rock back and forth with the breath of fire.

5)  Child’s Pose

6)  Knees bent, legs straight, arms straight out to the side of your body  Breath of fire

7)  Low Cobra with Breath of Fire

8)  Child’s Pose

9)  Hands under your buttocks to protect your lower back, head up, alternate kick with Breath of Fire

10)  Tuck Pose with Breath of Fire

11)  Child’s Pose

12)  Hands under your buttocks, head up, alternate leg crossing, with Breath of Fire

Other effective poses include Bridge Pose and Camel Pose

You are now ready to do meditation for Manipura Chakra.

Namaste — Cathi