Ujjayi Pranayama (Ocean Breath)

Aloha Everyone,

This is one of the most important pranayama (breath control or control of the life force) taught in different schools of yoga. Ujjayi is sometime called the “sounding breath” or "ocean breath”.  Ujjayi is also referred to as the "Darth Vader" breath because of the hissing sound as you inhale and exhale.  Ujjayi pranayama help us regulate the time it takes the air to enter and exit our lungs. 

TECHNIQUE:

      1. Sit in a comfortable seated position

      2.  Close your eyes

      3.  Elongate your spine

      4.  Take 5 long, slow, gentle and deep breaths through the nostrils

      5.  Open your mouth and make “Hah sound” like you are warming up your hands

      6.  Constrict the throat muscles slightly

      7.  Now try to make the same “Hah” sound with your mouth closed as you inhale an

      8.  Begin to lengthen the inhalation and exhalation without causing tension.

      9.  Maintain equal in and out breathing sound that is smooth and continuous.

     10. Start with 3 minutes and go up to 10 minutes

BENEFITS:

1. Focuses the mind and prepares for meditation
2. Brings calmness to the body and mind
3. Helps improve the quality of our breathing
4. Helps the body regains its equilibrium
5. Helps you concentrate
6. Helps lower blood pressure, slow down heart rate
7. Helps treat insomnia
8. Effective for pain reduction and migraines
9. You will have more energy

CAUTION:

·         Yoga pranayama is not a substitute for medical care

·         Know your limits.  Do not over strain.

·         Be mindful

·         Hydrate, rest and relax after every session

·         Receive proper guidance from an experienced teacher, ask questions

 Namaste -- Cathi

Seekali Pranayama (Way to Reduce Blood Pressure)

Aloha Everyone,

Seekali Pranayama is one of the best breath control or prana control techniques in lowering blood pressure.  This pranayama is closely related to Sheetali Pranayama as they even sound alike.  Both of these pranayama helps in reducing stress, calming your mind and body so that you can enjoy calm, peace and tranquility. 

TECHNIQUE:

      1. Sit in a comfortable seated position

      2.  Close your eyes, hands in drona mudra

      3.  Elongate your spine, lengthen your neck, and place a slight chin lock

      4.  Inhale 5 long, deep breaths through the nose

      5.  Bring your teeth together; gently pull the lips back exposing your teeth

      6.  Slowly inhale deeply let the air pass through your teeth

      7.  Be mindful and notice the air passing through the teeth making a hissing sound

      8.  Close your mouth and exhale slowly and completely through the nose.

.         

Note:  Each inhalation and exhalation is counted as one round.  Do 10 rounds and build it up to 25 then to 50.

The main difference between Seekari and Seetali is how you breathe in the air. 

Seekari – air passes through your teeth.

Seetali – air passes through your curled tongue.

BENEFITS:

• Helps reduce blood pressure

• Cools the mental, physical and emotional systems

• Reduces stress, anger and irritation

• Helps you enjoy calm, peace and tranquility

• Reduces fever

• Helps induce sleep

CAUTION:

Do not practice if you have cold or respiratory related condition

Namaste -- Cathi

Sheetali Pranayama (Cooling Breath)

Aloha Everyone,

Sheetali or Seetali means the cooling breath. Sheetali Pranayama helps balance heat within your body and restores equilibrium. This pranayama is widely used in the schools of Hatha Yoga as well as breathing techniques to combat Ayurveda’s Pitta (heat) related conditions including heat rash and acidity.

TECHNIQUE:

      1. Sit in a comfortable seated position

      2.  Close your eyes

      3.  Elongate your spine, lengthen your neck, and place a slight chin lock

      4.  Stick your tongue out, curl the sides of your tongue and form a tunnel

            If this is not possible, just place the tongue between your lips

      5.  Inhale slowly through your mouth allowing the air to pass over the tongue

      6.  Bring the tongue backing, and then exhale through the nose

      7.  Repeat inhalation through your mouth, exhalation through the nose

      8.  Breathing should be nice, easy and even, repeat 10 times

      9.  Count a breath cycle of inhalation and exhalation as one.

BENEFITS:

• Cools the mental, physical and emotional systems

• Reduces stress, anger and irritation

• Helps you enjoy calm, peace and tranquility

• Reduces fever

• Helps induce sleep

CAUTION:

Do not practice if you have cold or respiratory related condition

Namaste -- Cathi

The 3 Most Important Guidelines for Yoga Practice

Aloha Everyone,

As we make progress in our yoga practice, it is important to remember and remind ourselves the 3 Most Important Guidelines for our Yoga Practice.

1 - Yoga is one of the body meditation techniques.  Therefore it is important to practice yoga with mindfulness and awareness. From the start to finish, we must be completely focused and pay full attention to your body, breath and mind.  When practicing Kundalini kriyas where you combine asanas, pranayama, mudra and mantra, your mind may focus on one and not the other.  When that happens, always bring your full attention back to the breath and then to the pose.

2 - Breath is the most important thing we need to live.  Without our breath, we will not be alive.  When practicing any type of yoga, correct breathing is essential in doing asanas.  Breathing also help us focus and quiet our mind.  When you are doing Kundalini Kriyas or Pranayamas, we employ different breathing techniques based on the result we are seeking. We always begin and end our practice with long deep breaths.

3 - Do not over do, yoga is not a competition, it is your practice.  Listen to your body, be mindful, and use your common sense and never over strain. 

Keep up with your practice and enjoy many mental and physical benefits of yoga.

Namaste -- Cathi

Left Nostril (Ida) Breathing

Aloha Everyone,

The Ida energy, on the left side of the body, is the moon energy.  It is reflective, calming, cooling, feminine and associated with the River Ganges. Ida energy slows you down and helps your body automatically run its day to day jobs of digestion, elimination, sleep cycles and more. The ida is physic energy and control mental processes of our personality.

TECHNIQUE:

1)  Sit in a comfortable pose.  Elongate your spine. Eyes closed

2   Simply take your right hand and, block off your right nostril by putting gentle pressure with your right thumb.  Keep the rest of your fingers straight and pointing up towards the sky.  Left hand – Drona Mudra (palms facing down on your left knee.)

3)  With a long, slow, deep breath, gently inhale through your left nostril. 

4)  Follow with a long, slow, complete exhalation through the left nostril.  Begin to relax your body as cooling breaths bring new life into every parts of your body.  Continue to relax deeper and deeper with each inhalation.  Breathe out all tension, stress and disease with each exhalation.

5)  Be mindful of your slow and deep inhalation.  Fill up your lungs to the count of four.

6)  Gentle but complete exhalation as you count to six – eight.

7)   Repeat the cycle of inhaling and exhaling for a total of eight times. Each time you inhale, feel your body relaxing as you fill your lungs. As you exhale, feel the stress exiting your body.

For beginners, if you are timing, do it for 1 minute.  You can eventually increase up to 31 minutes.

BENEFITS:

• Sharper, clearer focus of the mind
•  Helps you achieve deep sleep
•  Helps you enjoy  deep and full relaxation
•  Regulates your digestive system

CAUTIONS:  Should be done in class under a guidance of a teacher or experienced yoga students only

Do not attempt the Kundalini left-nostril breathing technique or force air through your nostril if you cannot comfortably breathe through your nose.  Do not over do.

Namaste -- Cathi

Right Nostril Breathing (Pingala) - Surya Bhedan Pranayama

Aloha Everyone,

The Pingala energy on the right side of the body is the sun energy.  It is active, masculine, and hot physical energy. The Pingala energy increases the Pranic energy that revitalizes the body.

TECHNIQUE:

1)  Sit in a comfortable pose.  Elongate your spine. Eyes closed

2)  Right hand – bend index finger and middle finger, press them into the palm of your hand, extend the thumb, using ring finger and pinky close the left nostril.  Left hand – Drona Mudra (palm facing down on your left knee)

3)  With a long, slow, deep breath, gently inhale only through your right nostril using count of four.

4)  Follow with a long, slow, complete exhalation through the right nostril using count of 6 - 8.

 

5)  Begin to notice new supply of oxygen in your body and removal of carbon dioxide from your body.

6)  Imagine that your blood is being purified of toxins.  Experience and be mindful of your energy level rising.

7)   Repeat the cycle of inhaling and exhaling for a total of eight times.  For beginners, start with 1 minute.  You can eventually increase up to 31 minutes.

BENEFITS:

• Increase the body temperature, helps removes the Kafa (mucus) imbalance.
• Regular practice - used for weight loss
• Prana increases in the body, increases the vitality
• Fights depression, low energy
• Effective for stress management

CAUTIONS: 

Should be done in class under a guidance of a teacher or experienced yoga students only

Do not force your breathing.  Do not over do.  Anyone who had recent surgeries including brain, heart, abdominal, etc. make sure to consult your doctor first.

Namaste -- Cathi

So Hum Mantra Meditation

Aloha Everyone,

This is one of my favorite mantra meditation techniques.  I believe some of the easiest meditations are the ones we tend to go back to again and again because they can be practiced anytime, anywhere without any props or preparations.  Here is how to do the So Hum Mantra Meditation.

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.  Close your eyes.

MUDRA - both hands in Gyan Mudra ((press the tip of your thumb to the tip of the index finger and the other 3 fingers are straight) rest them on your knees.

MANTRA - deep inhalation and think of the word "SO", with full exhalation, think of the word "HUM".

DURATION – begin with 3 minutes then increase to 5, 7 and up to 10 minutes per session.  Be mindful of the every inflow and outflow of your breath. At the beginning of your practice, you will maintain equal time for inhalation and exhalation.  As your practice becomes deeper, try to increase the time of out breath to be one and half to twice as long the in breath.  Notice the texture of your breath.  Are they the same throughout your practice or are they changing. 

BENEFITS - include relieves stress, assists in healing yourself, improves your immune system, offers peace and tranquility and thereby you will experience spontaneous joy and happiness.

CAUTION:  Do not over-do, do not strain.  Use your common sense in doing any pranayama techniques.  Relax in Savasana (Corpse's Pose) and drink plenty of water.

Namaste & Sat Nam - Cathi

Anuloma Viloma Pranayama

Aloha Everyone,

This Chakra Balancing Kundalini Yoga Breathing Exercise is also called Nadi Shodhana Pranayama.  It is a simple but effecting breathing exercise to help in activation of prana (life force) and Kundalini energy to flow through the Shushumna, (Central Spinal Channel) thus awakening the chakras.  When the Kundalini is flowing through the Shushumna you will experience meditative state of consciousness.  Your mind will be calm and you will be able to enjoy the feeling of peace and tranquility.  The entire system of your body will be in rhythm and you will benefit from harmony and balance.

POSTURE:   Sit in easy pose or in a chair.  Elongate your spine, relax your shoulders by bringing them up back then down, and lengthen your neck and slight chin lock about 1/10 of an inch to align the spine with the back of your head.  Close your eyes focus on the Ajna Chakra (3^rd Eye Chakra) at the brow point.  Take a couple of long, deep breath to relax your body.

MUDRA - your right hand, thumb, pinky and ring ringers are straight up, index and middle fingers are folded into your palm.  Place left hand in Gyan Mudra (press the tip of your thumb to the tip of the index finger and the other 3 fingers are straight) and rest on your left knee.

BREATHING - using your thumb, gently close right nostril and Inhale through left nostril in count of four.  (Counting is done mentally or you may use your left fingers to keep track).  Then using pinky and ring fingers gently close left nostril exhale right nostril in count of four, without a pause inhale from right nostril in count of four.  Close your right nostril, exhale through left nostril in four counts.  This is one round.  A simple way to remember each round is L-R-R-L. 

MANTRA – To help concentrate, mentally say SAT as you inhale and mentally say NAM as you exhale.  This could be done without using mantra as you may be busy counting and alternating your fingers. 

ENDING: Deep inhalation, exhale fully, holding the breath out and apply Root Lock (Mula Bhanda). Repeat three times then relax completely in Savasana (Corpse's Pose). Drink plenty of water.

DURATION - Start with 10 rounds or you can set a timer for 3 minutes per session.  Once you have been practicing for sometime, you may increase each round to 20 then 30 and your each practice sessions to 9 then to 15 minutes and up to 31 minutes. 

CAUTION:  Do not over-do.  Use your common sense in doing any pranayama techniques. 

Namaste -- Cathi

Four-part Deep Breathing Pranayama

Aloha Everyone,

This is a great, simple pranayama to start your Kundalini Yoga kriya and it is suggested along with Breath of Fire to incorporate into your daily yoga practice.

POSTURE:  Sit in easy pose or on chair feet flat on the floor, legs shoulder-width apart.

Chest lifted, relax your shoulders.  Elongate your spine upwards, lengthen your neck and tuck your chin about 1/10 of an inch to help align the back of your head to your spine.  Close your eyes.  Relax your diaphragm and stomach muscles.

MUDRA:  Namaste hands but bring your palms approximately 4 inches away from the chest, elbows up. Put slight pressure against the palms.

TECHNIQUE:

Begin inhalation by 4 equal sniffs to fill your lungs completely then exhale fully in 4 equal sniffs. Concentrate so that each time you do inhalation in 4 sniffs your lungs are completely expanded then when you do exhalation in 4 sniffs, your air is fully expelled as you pull in your diaphragm and stomach muscles.

DURATION:  1 minute to begin; increase up to 5 minutes for each practice sessions.

BENEFITS:

Helps you awaken your energy, improves and increases your respiratory system.

Quickly oxygenates your blood and helps body heal.

Increases the amount of your prana to your body.

CAUTION:

For those with high blood pressure, heart disease or suffer from other medical conditions, use extreme caution in doing any breathing exercises.

Do not over-do and if you begin to feel dizzy, stop and return to normal breathing.

Namaste -- Cathi

Shabad Kriya Meditation

Aloha Everyone,

Benefit – Stress Relief, Deep relaxation and helps people with sleep disorders such as insomnia

Best time – before going to bed

Posture – sit in a comfortable cross legged position or on a chair

Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in about 1/10 of an inch

Relax your stomach, lift your chest, and relax your shoulders, relax your arms

Mudra (hand position) – Cosmic Mudra – rest on your lap,  right hand below, left hand on top, thumb tips are touching other fingers overlapped

Eyes – 1/10 open look at the tip of your nose

Pranayama (breathing) and mantra (chant) 4 equal parts inhalation (like sniffing) through the nose and mentally chant SA TA NA MA with the four parts of the breath

Hold the breath four times SA TA NA MA times 4 or a total of 16 counts then two equal parts of exhalation as you mentally chant Wahe (pronounced wahey) Guru

Go back to 4 equal parts inhalation and repeat the cycle

Duration:  Start with 3 minutes then work up to 7 minutes, 11 minutes to 15 minutes. 

CAUTION:  Start this kriya meditation slowly and build up your time systematically. 

When you are practicing this at home, please exercise caution in holding breath.

This meditation was originally taught by Yogi Bhajan April 1, 1974.

Namaste — Cathi

Facilitating Energy Flow

Aloha Everyone,

Kriyas are a set of exercises that are done in a specific sequence to accomplish balancing of chakras and healing. There are a variety of Kriyas but nearly all of them incorporate mantras (sound vibrations)  asanas (body postures and or movements), pranayam (breathing), mudras (hand, eye or body positions) bandhas (body locks) as well as meditation and mental focus to attain their desired effects. 

The purpose of these exercises is to removal granthis (blockages) to facilitate the flow of energy. There are Kriyas designed for working on almost every part of our system including circulatory, digestive, glandular, immune, nervous, respiratory and sexual. Kriyas work on our awareness, charisma, compassion as well as well-power.

Additionally, these exercises have power to heal many different types of ailments and diseases.

Namaste — Cathi

Introduction to the Universal Princples of Yoga

Aloha Everyone,

The word Yoga comes from the Sanskrit word “yug” which means to merge, unite, or join.  Yoga is a science, a system of Indian philosophy and it is over 5,000 years old.

Yoga is not a religion. The ultimate goal of yoga, which literally means, union, is to reunite you with the Universal Source.  

The 8 limbs of yoga come from the Patanjali’s Yoga Sutra and it is the basis of the yoga philosophy we all should live by. This is a scientific, holistic approach to living healthy physical and spiritual life.

1) Yama – self-restraint and universal morality
2) Niyama – personal observances
3) Asanas – physical body postures
4) Pranayama – breathing exercises
5) Pratyahara – withdrawl or control of the senses
6) Dharana  – concentration
7) Dhyana  – meditation
 Samadhi – bliss, union with the supreme consciousness

Conduct towards others or social discipline

Conduct towards oneself or individual discipline

The practice of the postures for physical discipline

Breathe control for mental discipline

Self realization

Stages one and two, yama and niyama, are ethical disciplines, which are important in most cultures.  Conduct toward others, yama, and personal discipline, niyma, form the foundation of yoga.  They include concepts such as truthfulness, non-violence, noncoveting, moderation, cleanliness, contentment, devotion and self-study.

In our class, we will incorporate teachings of T’ai Chi, Qi-gong as well as third and fourth stages of yoga.  We will also introduce the sixth stage, Dharana, concentration, and seventh stage, Dhyana, meditation as we feel suitable and appropriate.

The study of yoga is sequential and developmental.  It is a lifelong study which guides the practitioner through the stages of yoga leading to physical, mental, psychological and spiritual well-being.

Sources:

Kundalini, the Profound Sciences of Meditation, Yoga, Pranayama, Anmol Mehta, Kundalini Yoga, Open Space Yoga, Akaljas Medley, Silent Dance, Kaimuki, Hawaii, Iyengar Yoga, Nancy Horlacher

Namaste — 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

Pranayama – Bellows Breath, Breath of Fire, and Kapalbhati

Aloha Everyone,

Last week Thursday Jan 3rd we did a series of pranayama.  For those of you who asked me about them, here is a quick summary:

1.    Bhastrika Pranayama (also known as Bellows Breath) – for energy and power

Close fists by your shoulders
Raise arms up, open palms and inhale
Bring arms down, close fists and exhale
Even breath

Start gentle and slow for 30 second
Increase speed and intensity and practice for 1 minutes, 3 minutes and work up to 5 minutes

Benefits – Good for diabetes, depression, improves digestive system, helps promote good health and natural weight loss

2.   Breath of Fire

Rest your hands on your lap
Even inhalation and exhalation from your nose
Start 1 minutes gentle breathing, then increase intensity and work up to 3 minutes then to 5 minutes

Benefits – oxygenates your blood, helps the body detoxify itself, builds lung capacity, generates heat, and increases your energy level

3.  Kapalbhati Pranayama – this is one of my favorites and you can do this anywhere

Hands in Gyan mudra
Exhale sharply, inhale recoil
4 Long and deep breathing
5 counts inhale
5 counts retain your breath
5 counts exhale

Benefits – Heart Chakra (Anahata Chakra) – Improves lung capacity, blood circulation
Naval Chakra (Manipura Chakra) improves digestive systems, elimination fights diabetes.

Consistent practice this pranayama also helps fight obesity, reduce abdominal fat.  Purges emotional blockages and increases the flow of prana and Kundalini Skakti.

Remember this is your practice so DON’T OVER DO IT.  Listen to your body.

Namaste — Cathi