To Relieve Inner Anger

Vrede

Vrede er en meget kraftfuld følelse!

Den kommer til udtryk i mange forklædninger…. frustration, bitterhed, jalousi, had, vold og krig. Uanset om vi retter vreden mod os selv eller andre, ødelægger vreden venskaber og familieforhold, ægteskaber, arbejdsrelationer og ikke mindst….. dit fysiske og mentale helbred.

Adrenalin er vredens benzin. Vrede er et drug for mange stressede mennesker. Der er intet der kan få dem til at føle sig mere levende end et godt gammeldags vredesudbrud. Høj på katekolaminer (adrenalin, noradrenalin og dopamine) råber vi af alt og alle der bevæger sig. Prøv at observere denne adfærd i trafikken hvor den manifisterer sig tydeligt. No mercy… her er vi i Animal Kingdom!

Vrede er en reel følelse, men ofte er det bedre at opløse den og se mere klart på det, der udløser vreden. Alle følelser har en polaritet. Jalousi er forbundet til vrede, sorg til frygt osv. Så hvis vi har mulighed for at dykke ned til vredens rod, vil det hjælpe os hen imod et mere balanceret liv.

I kinesisk medicin forbindes leveren med vrede. Leveren kaldes “følelsernes hav”, og opfattes som det organ i kroppen der er tættest på Gud. Leveren er knyttet til det 3. chakra  “Manipura”. Er dette chakra ubalanceret, vil vreden aktivt eller passivt styre dit liv.

Uanset hvordan du fortolker begrebet Gud, så er det der hindrer os mest i et spirituelt eller glædesfyldt liv, netop vreden. Vreden adskiller venner, elskende og kontakten til en selv. Jeg tror du som jeg, kan genkalde følelsen i kroppen efter et vredesudbrud. Adskilt fra den det gik ud over, står man udmattet og ensom tilbage.

Gennem yoga, meditation og åndedrætsøvelser er det muligt af finde ind til vredens rod og løsne de blokeringer der adskiller os fra kærlighed på et mentalt, fysisk eller energetisk niveau.

Det er videnskabeligt bevist, at yoga er et effektivt middel mod mange af vredens relaterede sygdomme som f.eks. højt blodtryk, hjerteinfakt, mavesår, refluks, kolesterol, alkoholmisbrug osv.

Yogi Bhajan har sagt mange fantastisk kloge ting, og en af de citater som hjælper mig utroligt meget i at kontrollere min vrede er:

“Act, don´t react”

Sat Nam

Ulla Upma Kaur Steen

Da jeg kom tilbage fra min tur til Sri Lanka og Indien, startede vi en 40 dages kriya her i Studio Flow. Den er udfordrende og vitaliserende, så har du ikke mulighed for at deltage på morgenhold i Studio Flow, kan det være en oplagt mulighed at starte en 40-dages praksis hjemme, hvis du kan genkende noget af dig selv i teksten foroven.

Kundalini Yoga Kriya: To Relieve Inner Anger

“When the inverted anger becomes part of the body, the simple effect is that you have absolutely no relationship with your Self… Inferiority complex or superiority complex are a cover-up of inner anger. Manipulation and lying are parts of inner anger. Not being self-sustaining or having a foundation to work it out is an inner anger. Misbehavior, wrong calculation, self-destruction, destroying the business, destroying the relationship are all inner anger…On the other hand, anger comes from the place of the Agaan Granthi. It is the area of the heart, it is the blood, it is the circulation, it is the diaphragm, it is the heart pumping. The whole life depends on it. So in the center of the heart is a furnace. Either it can cook for you or it can burn down your house and there is nothing in between. That is the tragedy of it.”
-Yogi Bhajan

1. Lie down flat on your back in a relaxed posture with your arms at your sides, palms up, and your legs slightly apart. Pretend to snore. Continue for 1 1/2 minutes.

2. Still lying on your back, keep your legs out straight and raise both legs up 6 inches from the floor and hold for 2 minutes (if necessary, you may place your hands under the buttocks to support the lower back). This exercise is said to balance anger. It pressurizes the navel to balance the entire system.

3. Remaining in the posture with your legs up at 6 inches, stick out your tongue and do Breath of Fire[1] through your mouth. Continue for 1 1/2 minutes.

4. Still lying on your back, lift your legs up to 90 degrees with your arms on the ground by your sides. Begin to beat the ground with your hands with all the anger you can achieve. Beat hard and fast. Continue for 2 1/2 minutes.

5. Still on your back, bring your knees to your chest and wrap your arms around them. Stick your tongue out. Inhale through your open mouth and exhale through your nose. Continue for 2 minutes.

6. Sit in Celibate Pose: begin by sitting on the heels then spread the feet far enough apart so that your hips will fit between them. Moving slowly, sit down on the floor with your feet on either side of your hips. Cross your arms over your chest and press them hard against your rib cage. Bend forward and touch your forehead to the floor as if you are bowing and then come back up. For 2 1/2 minutes move at a pace of approximately 30 bows per minute, then for another 30 seconds speed up and move as fast as you can.

   

7. Sit with your legs straight out in front of you. Begin to beat all parts of your body with open palms. Move fast. Continue for 2 minutes.

8. Stand up and bend forward, keeping your back parallel to the ground. Let your arms and hands hang down loosely. Remain in this posture and sing for 3 minutes. (In class, Yogi Bhajan played a tape of Guru, Guru, Wahe Guru, Guru Ram Das Guru.)

9A. Continue singing and come into Cobra Pose: Lie down on the stomach, placing the hands on the ground underneath the shoulders. Lift the chest and heart up first, and let the head follow as you lean back and arch up. Try to straighten the arms but don’t overarch the lower back. Hold the posture for 1 minute with normal breath.

9B. Still in Cobra Pose, begin circling your neck, as you continue singing. Continue for 30 seconds.

9C. Still in Cobra Pose, begin kicking the ground with alternate feet. Continue for 30 seconds.

10. Sit in Easy Pose and close your eyes. Stretch your arms over your head, keeping the elbows straight and the palms together. Interlock your fingers except the index fingers which are pointing straight up. Begin Sat Kriya in Easy Pose: chant Sat as you squeeze the Navel Point in and up. Chant Nam as you release it. Continue for 1 minute 15 seconds.

11. Lie down in Corpse Pose (on your back with arms by your sides, palms face up) and nap for 5 minutes.

© The Teachings of Yogi Bhajan

Open The Heart Center

 

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.

http://www.pinklotus.org/KY%20KRI/KRI%20KY%20kriyas/OpenHeartCenter.pdf

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

Spinal Flex. Sid i Easy pose. Tag fat om anklerne. Tag en dyb indånding når du flexer ryghvirvlerne fremad. Skuldrene afspændte og hovedet helt lige. Hovedet bliver hvor det er. Det er kun ryghvirvlerne der bevæges. Udånding når du spænder ryghvirvlerne bagud. Fortsæt i et rytmisk flow. Du kan mentalt chante Sat Nam – Sat på indånding og Nam på udånding.

Washing machine. Sid i Easy Pose. Placer hænderne på skuldrene. Tommelfingrene bagud. Start en rotation af den øverste del af ryggen. Indånding mod venstre og udånding mod højre. Find din rytme – og også her kan du mentalt chante Sat på indånding og Nam på udånding. Kraftfuldt åndedræt. Lad hovedet dreje med, afspænd i skuldrene og hold armene parallelle med gulvet, så de kan svinge frit. Du kan udføre øvelsen dynamisk, men også mere stilfærdigt, hvor du langsomt øger intensiteten. Øvelsen kan udføres stående.

 

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

Translation:

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

Musik

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”

God fornøjelse!

Ulla Upma Kaur Steen

Foundation for Infinity

GOD MORGEN

Hver tirsdag og fredag morgen kl. 7.00 vil vi i de næste 40 dage,  her i Studio Flow, arbejde med kriya´en “Foundation for Infinity”.

I Kundaliniyoga siges det at det tager:

40 dage til at ændre eller bryde en vane.
90 dage til at bekræfte en ny vane.
120 dage Den nye vane er, hvem du er.
1000 dage du har mestret den nye vane.

Hvis du synes om en bestemt kriya, hvorfor så ikke gentage den, så gamle mønstre kan brydes og nye opstå?

Du vil helt sikkert opleve, at din udholdenhed og styrke øges.

Derfor får du denne kriya, så du sideløbende med din morgenpraksis her i Studio Flow,

kan fortsætte derhjemme, hver dag i 40 dage.

Husk ikke at overgøre øvelserne. Du ved bedst hvor din grænse går!

Har du menustration eller er gravid, så vær blid med din Breath of Fire eller blot brug det dybe yogiske åndedræt.

Altid check med din læge hvis du er i tvivl!

 

 

“Foundation for Infinity”

1) Spinal Twist Variation. Sit in Easy Pose and interlock the hand behind the neck at the hairline. Holding the upper arms parallel to the ground, inhale and twist to the left, exhale and twist to the right. Continue at a medium pace for 3 minutes.

2) Yoga Mudra. Sit in Easy Pose with hands interlocked at the base of the spine. Begin Breath of Fire, alternating between this posture and Yoga Mudra for 2 minutes. Move in a steady pace in coordination with the breath.

3) Come up into Back Platform Pose with the head dropped back. Then lower the buttocks to the floor and bring the head straight, in line with the spine. Create a steady rhythm alternating between these two positions with Breath of Fire for
1 to 1,5 minutes.
This exercise increases the strength and flexibility of the pelvic area and releases the pelvis if it is locked.

4) Squat in Crow Pose and extend the hands straight in front parallel to the floor with the palms facing down. Inhale and stand up, exhale and squat down. Repeat the cycle 26 times.

5) Front Bends. Stand up with legs shoulder width apart. Extend arms above the head palms facing forward. Inhale and stretch back as far as possible. Exhale and bend forward to touch the floor. Repeat the cycle 26 times.

6) Side Stretch Stand up straight and extend the arms above the head. Inhale and bend to the left, then exhale and bend to the right. Repeat the cycle 26 times. Then relax the arms.

7) Rhythmic Kick. Remain standing. Place the hands on the waist and kick alternate legs forward keeping the legs straight. With each kick chant HAR placing the tip of the tongue on the palate on the “r” sound. Kick rapidly once per second for 3 minutes.
The Tantric Har tape works well with this.

8) Meditation for the Tenth Gate: To Experience Your Boundlessness. Sit in Easy Pose with the spine pulled up straight, chin pressed down lightly. Place the hands in the lap, palms facing up, right palm resting in the left, pads of the thumbs touching. Focus the eyes upward, guiding the attention to the top center of the head, the Tenth Gate (Crown Chakra). Mentally say the mantra HAR HAR as you pull the Navel Point in. Then, holding the navel in, press the tip of the tongue against the roof of the mouth and mentally say the word MUKANDAY. Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Sahasrara. Experience your boundlessness. Feel yourself expand beyond time, beyond space, into a realm of total peace and joy. Continue for 11-31 minutes.
Singh Kaur’s Har Har Mukanday from the Crimson Series works well with this.

COMMENTS:
To reach the subtle realm of ether where we are by nature boundless, we must first set a firm foundation on earth. Practicing this kriya— which works primarily on the pelvic region—is a means of setting that foundation. Then the meditation launches you into the realms of Infinity. Physiologically the pelvis acts as a foundation, the point of balance for the torso and the lower foundation on earth. The female pelvis is especially delicate, because the bones aren’t fused together, and are therefore easily misaligned. Chronic misalignment, tension and inflexibility will eventually show their effects on physical and emotional well being through sciatica and menstrual irregularities, and in men, such conditions as impotency.