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Yoga Kundalini for beginners. Exercises, tips, books

On 10.02.2017

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Yoga Kundalini – How to Start Classes? Recommendations, Novice Tips for Yoga Kundalini. A brief explanation of the yoga of Kundalini yoga, books that will help you master it

What is the practice of yoga kundalini? First of all, this is a certain level of concentration, a plurality of asanas, breathing exercises, expression in movements and a special word pronouncing. The main importance is attached to asanas and movements that cannot be perceived as classical classes to maintain their form.

Features of Kundalini Yoga

Closed eyes.
Concentration of consciousness (most often, on the sound of breathing).
Pose crossed legs.
Mantra.
Direct (usually) The position of the spine.
Various Methods of respiratory control.

The key difference between Kundalini from other options practices lies in the fact that attention is mainly paid to the movement of vital energy through chakras and stimulation of this energy in lower chakras to the direction in high. Chakras – These are energy centers (all of their seven, basic), in which the concentration of human energy is carried out. They are located on the base of the spine to the master.

The purpose of the practice of yoga kundalini

According to the teachings, Kundalini is called yoga awareness. The essence is to concentrate on the self-knowledge and achieving the experience of the highest understanding, the elevation of the spirit without any borders. In understanding Yoga Bhajan, Kundalini – Yoga for family and working people, unlike those «Classic»-Yogis, whose choice was the absolute care from people and celibacy. Main goals of Kundalini practice Enclosed in:

In full awakening the potential of consciousness.
In recognition of consciousness, Its cleansing and expanding to infinity.
In purification from internal, Peculiar to man Doubleness.
In gaining strength for deep hearing, promoting calm inside itself and promote the achievement of higher results in affairs.

Kundalini yoga. Exercises

Asana to relax and get rid of negativity in thoughts:

«Meditation». Alignment of the balance of men’s female energy. We accept lotus posture, back straight, hands – in a prayer wise. The eyes are closed, the glance is directed to the point between the eyebrows. Duration – three minutes, during which mantra mentally repeats «Oh».
«Strengthening ego». Getting rid of anger and envy by working on the third chakra (center of the ego). Feet – in any pose (one of the options – Padmasana). Hands – up at sixty degrees. All your fingers except the big, are fastened. Eyes are closed, look, as in the previous version – in the center between the eyebrows. Sharp breathing after inhaway through the nose. When exhaling, the stomach is drawn. Duration – three minutes in this position.
«Khalasana». Preservation of the plasticity and flexibility of the spine, strengthen the spinal muscles, the elimination of fatty deposits at the bottom of the abdomen. Position – on the back, hands stretched along the body, palm – to the floor, legs together. Legs climb up, come for a head so that the socks touched the floor. The knees do not bend. If the position is impossible to carry out – the legs are kept parallel to the floor. Time on the pose – at least a minute.
«Surya Namaskar». Defense of the heart chakra for the flow of divine love. Inhale with rising up hands. Head and hands are discharged back, the body begins to the same side. Each movement is performed as smoothly as possible. On the breath – tilt forward.
«Pashchylottanasana». Reducing fatty deposits in the abdomen, increased gastric fire. Position – sitting on the floor (rug). Legs stretched out, the body begins forward. Thumbs are captured by their hands, the head falls on his knees. Hands are free, not tense. Breathing is delayed in exhalation.

Asana, bringing success and happiness

Assignment asan – Exemption of the mind from the solar emotional blocks, Healing body. To achieve the maximum effect, easy food is recommended, melon use during the day. Asans are practiced For forty days, every evening.

Purpose – opening of the lungs, improving the digestive process, Exemption from pain on the emotional level. Position – sitting, legs crossed, back straight. Eyes open. The rear side of the palms fall on the knees, the elbows are not tense. Hands rise up and back as much as possible, until the stop, as if you are trying to throw yourself behind your back. At the same time with «throw» – Exharged through the mouth with progress. Returning of the hands to its original position is carried out with a deep breath, the language also returns to the place. Exercise time – from six to eleven minutes. At the end – deep breath, breathing delay for twenty-thirty seconds and simultaneous pressing on the top sky tip of the language. Exhalation. Two repetitive exercise cycles.
Objectives – Fastening the feeling of joy and happiness in aura. Position – Sitting. Back straight, legs crossed. Hands stretch over head, elbows do not bend, palm – forward, drawn thumbs out of hand look at each other. Eyes rolled up. Hands are carried out by rotational movements, as when describing the circles (if you look at the bottom – right hand moving counterclockwise, left – on the contrary). Synchronization of movements is not principled, the stop is undesirable. Exercise time – eleven minutes. In conclusion – exhalation, pulling hands and heads to the sky, stretching the spine.
Objectives – an increase in the volume of the lungs, combining the work of both brain hemispheres, Balancing thinners in the main channels of the body. Position – Sitting. Back straight, legs crossed. Right nostril closes with thumb right hand, all other fingers should look up. Exhalation is carried out through the left nostril. Next, the position of the fingers is changing: the left nostril is closed by the index finger with the right hand, and through the open right nostril exhalation is carried out. Exercise time – from three to eleven minutes.
Objectives – Distribution of respiratory energy in the central channel of the spine, Fastening the effect of all exercises, awakening the ability to self-describing. Legs crossed, back straight, position – sitting. Knees tightly grabbed their hands. Next – Tilt forward with exhalation and straight back. With a breath – straightening in a starting position. Time for exercise (deep breathing and smooth rhythm) – from three to eleven minutes. At the end – exhale and voltage of the whole body simultaneously with breathing delay. All the body should be shaking at least fifteen seconds, after which the whole course is repeated four times.

Kundalini yoga. Recommendations for newcomers

Before proceeding to classes, Check out the contraindications.
Start classes in its individual pace, Try not to bring to unpleasant, painful sensations in the field of joints, stop, spine, loins.
Low in occupation Rugs, Plaids, pillows.
Gradually increase the time of classes.
Before proceeding with a new exercise, Relax with a smooth back in the sitting position (smooth breathing), or lying.
If the exercise is difficult – it should not be done entirely, but also it is also not recommended to refuse – at least one or two times.
Protective mantras, who sing before exercises, they act even if they do not really believe in them.
Listen to your body, trust the congenital instinct of self-preservation.
Choose free (desirable, white) clothing for classes. Natural fabrics, lack of hard parts.
To avoid injury Remove all decorations in advance.
Drink water (little by little) during classes. It helps to remove toxins, prevents the appearance of headaches. The day before classes, it is recommended to drink up to two liters of non-carbonated water.
Given that Yoga Kundalini contributes to the increase in pressure, do not use coffee before classes. Just like eating food (there is no less than three hours before class).
Exercises for the press (in particular, breathing abdomen) and inverted postures during menstruation do not apply. During pregnancy go to Special yoga for future mothers.
Unacceptable combination of yoga with alcohol, tobacco, coffee and narcotic drugs.
With different problems with the functions of the spine follows consult with an instructor To select optimal exercise options.
Mantras – an integral part of meditation. They contribute to the cleansing of the subconscious and release its hidden resources.
Impair light light energy when inhaling, let out the voltage in exhalation.
Do not try to suppress your thoughts, escape from them or give them any significance. Let them just be.