Morgenyoga de næste 40 dage i Studio Flow fokuserer på det 4. chakra…. Hjertechakra´et (Anahata) der er knyttet til kærlighed, medfølelse og tilgivelse. Vi arbejder med “Kriya to open the heart center”. Se nærmere beskrivelse herunder.
Et åbent hjertechakra forbinder os dybere til livet og andre mennesker. Ved regelmæssig praksis vil dit stressniveau falde, og du vil føle større kærlighed og venlighed mod dig selv og din omverden. Men som med alt andet, skal man mærke det på egen krop og gennem egne erfaringer.
På det fysiske plan åbnes og styrkes hjertet, lungerne, den øverste del af ryggen, nakken og armene. Specielt de sidste øvelser i Kriya´en styrker det parasympatiske nervesystem og neddæmper stress.
Hvis du ikke har mulighed for at deltage på Studio Flow´s morgenhold og er henvist til egenpraksis, så giv dig tid til at lære hver enkelt øvelse i kriya´en. Du kan evt. nedsætte minuttallet, men så skal du gøre det konsekvent gennem hele kriya´en. D.v.s. nedsætter du øvelse 1 fra 3 minutter til 1,5 minut, skal du halvere alle øvelserne i kriya´en. Det frarådes at springe øvelser over! Kriya´er er sammensat således at du får det optimale resultat, både fysisk og mentalt.
Brug et stopur eller en lille klokke der kan fortælle dig, når tiden er gået. Hold opmærksomheden gennem åndedrættet, hele vejen gennem kriya´en.
Kriya to Open The Heart Center
This is an intermediate level set to create open loving feelings. It opens the heart, increases compassion and sensitivity to others, and helps you to drop emotional defensiveness. Its calming effect allows you to eliminate unnecessary thoughts and feelings, so you can be more in the present and experience your feelings more clearly.
1) Breath-priming for 3 minutes. Stand with palms together in a Prayer Pose at the center of the chest and do a steady Breath of Fire. Inhale and hold briefly at the end.
2) Stand or sit with an erect spine. Keep the eyes open and look to the horizon. Make fists of both hands. Begin alternately punching with one fist then the other. Together the hands create a piston-like motion with one arm pulling back to balance the other arm punching forward. The hands do not turn or twist. Exhale with each punch forward and punch rapidly so the breath becomes like a Breath of Fire. Continue for 3 minutes. To end, inhale, draw both elbows back, tighten the fists, apply root lock, and suspend the breath for 5 seconds. Exhale and relax.
3) Stand straight, extend your arms out to the sides, and begin to make big circles with both arms at the same time. Inhale as they come forward and up, and exhale as they go back and down. Continue for 2 minutes. To end, inhale and stretch both arms straight up over your head. Exhale and relax.
4) Sit straight. Interlace your fingers with the thumbtips touching. Position the hands 4-6 inches in front of the chest with both palms facing down. Lift the elbows to the same level. Inhale as you lift the hands up to the level of the throat. Exhale as you sweep them down to the level of the navel. Create a steady pumping motion with a powerful breath, and continue for 3 minutes. To end, inhale, bring the hands to the level of the heart, and suspend the breath for 10 seconds. Exhale and relax.
5) Stand or sit with a straight spine. Place the hands beside the shoulders with elbows by your sides and palms facing forward. Close your eyelids halfway and fix your gaze downward. Begin to slowly inhale and exhale. Your breath should be equal on the inhale and the exhale. Mentally repeat the following primal sound scale on both the inhale and exhale: Saa Taa Naa Maa Press the thumb tips to the finger tips sequentially from the first finger tip to the little finger tip with Saa Taa Naa Maa while you do the mental sounds. Continue for 3-5 minutes.
6) Sit with a straight spine. Block the right nostril gently with the index finger of the right hand. Inhale slowly through your left nostril, exhale slowly through rounded lips. Match the duration of the inhale and exhale, with each one lasting about 10 seconds. Continue with this slow breathing pattern for 3 minutes. Then relax and follow the natural flow of your breath for another 2 minutes.
Her kan du se kriya´en med billeder og printe den ud.
Husk også at varme op inden du starter. Du kan bruge solhilsnen eller som herunder, eksempler på 2 klassiske Kundalini opvarmningsøvelser. Du kan finde mange flere på nettet, eller erfare dem i dit Kundalini yoga studio. Tidsforbrug til hver opvarmningsøvelse er ca. 1-3 minutter eller 26 repetitioner
Enhver kriya efterfølges af en meditation, og i Studio Flow har vi i tilknytning til “Kriya to open the heart center” valgt den healende hjertemeditation
Den kan du se her:
Ra Ma Da Sa Sa Say So Hung: The Ultimate Healing Tool
By Soram Singh Khalsa, M.D.
Ra Ma Da Sa, Sa Say So Hung is the mantra for the sacred healing meditation first taught in the Summer of 1973. This healing meditation is used to pray for healing energy for our friends, family, and ourselves. It was also practiced at every White Tantric Yoga® Course for the Mahan Tantric, Yogi Bhajan.
Kundalini Yoga practitioners have been using this meditation for the last four decades and I encourage you to try it when you want to send healing energy to a loved one or even to yourself.
Practicing the mudra and the mantra properly will optimize the energy flow and will make this meditation all the more potent.
Posture: Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight, and a light Neck Lock applied (chin pulled back slightly).
Mudra: The mudra (hand position) is most important. The elbows are bent down by the sides, and are tucked comfortably but firmly against the ribs. The forearms are almost perpendicular to the floor, with the hands extended out at a 45 degree angle from the center of the body. Most importantly, the palms are perfectly flat, facing up, hands bent back at the wrists. You should feel a pull in the lowest part of your forearm as you almost hyper-extend your wrist to make the palms flat. (This tends to be the most challenging part of the meditation so it is important not to let the hands relax out of the position.) The fingers are kept side by side, except that the thumb is spread from the other four fingers.
Eyes: Eyes are closed.
Mantra: This mantra consists of 8 basic sounds:
Ra Ma Da Sa, Sa Say So Hung
Ra – Sun
Ma – Moon
Daa – Earth
Saa – Impersonal Infinity
Saa Say – Totality of Infinity
So – Personal sense of merger and identity
Hung – The infinite, vibrating and real.
This mantra taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It is important to pull the navel point powerfully on the words So and Hung. Note that the word Hung is not long and drawn out. Rather, it is clipped off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra with each breath. Then deeply inhale and repeat. Remember to move the mouth precisely with each sound. Try to feel the resonance in the mouth and in the sinus area.
Mental Focus: You can choose to mentally visualize the person or persons that you are wanting to heal, as you send this energy to them for their well-being.
Time: Continue chanting for 11 to 31 minutes.
To End: To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale, inhale, and hold, repeat the prayer, and exhale.
To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax
Vi har valgt “Ra Ma Da Sa” med Simrit Kaur fra albummet “The Oracle Sessions”. Alt musik kan du finde på mine playlister på Spotify – også musikken til “Kriya to open the heart center”
Ulla Upma Kaur Steen