Any motion carried out throughout Kundalini Yoga observe will be known as a kriya.
Kundalini kriyas contain respiratory methods, chants, and bodily actions that assist awaken the kundalini shakti from its dormant state.
In Kundalini Yoga, launched to the West by Yogi Bhajan within the Seventies, kriyas comply with particular directions and are practised to attain a particular end result.
When practised diligently, Kundalini kriyas unblock and activate the chakras, subtly or instantly remodeling the physique and thoughts of the practitioner. In addition they goal organs such because the liver, backbone, abdomen, intestines, and eyes.
These kriyas are practised in the identical means Yogi Bhajan taught them, following the steerage of Kundalini lecturers. A typical Kundalini Yoga class begins with a gap mantra, adopted by a warm-up, performing a kriya, and concluding with meditation.
Chances are you’ll usually see Kundalini Yoga practitioners carrying white clothes and a white turban, however this isn’t necessary. Carrying white is recommended as a result of it’s believed to push back detrimental power and strengthen the aura.
White can be a logo of peace, which can assist promote a relaxed and targeted thoughts when practising kriyas.
By practising kundalini yoga kriyas, one can awaken the dormant kundalini power that lies on the base of the backbone in root chakra. In its woke up state, the power travels by means of the backbone to the crown of the top, activating the seven chakras.
This course of enhances self-awareness and encourages the free stream of prana power.
Within the following part, we’ve talked about 10 widespread kriyas which can be usually carried out by practitioners. It is very important focus in your breath, gaze and sounds you make throughout the kriya as they assist in unblocking energies and rising focus.
1. Breath of fireside
The Breath of Fireplace is a necessary and integral a part of Kundalini Yoga kriyas.
This kriya is a respiratory method that generates interior warmth, aiding in detoxing and energizing the thoughts and physique. In Breath of Fireplace, you inhale passively and exhale forcefully with out pauses. The tempo and size of every breath ought to be equal.
Breath of fireside kriya works on stimulating the Photo voltaic Plexus chakra which is the seat of willpower, dedication, and interior power.
Observe the steps under to carry out Breath of fireside kriya;
- Sit in a cross-legged yoga pose, prefeabbly; lotus pose or simple pose or thunderbolt pose. Sit tall together with your again upright.
- Place your palms on the knees, both in Gyan Mudra or just palms opens going through upwards.
- Interact your stomach and inhale by means of your nostril. You need to really feel your stomach and diaphragm increasing.
- With none pause, exhale forcefully. Your stomach and diaphragm ought to snap again into the backbone.
- Ensure the size of inhaling and exhaling are equal. Set up a rhythm and repeat the method for no less than 30 seconds.
- Progressively enhance the time restrict to 5-10 minutes.
Upon getting completed practising BOF, come again to secure respiratory.
This respiratory kriya is mostly carried out firstly of the kundalini yoga class to heat up internally.
2. Sat kriya
Sat Kriya is without doubt one of the elementary kriyas of Kundalini Yoga. In line with Yogi Bhajan, practising Sat Kriya for simply three minutes a day can present the advantages of a complete yoga class.
The kriya is known as Sat Kriya as a result of it includes chanting Sat Nam in sync with the breath. Sat (pronounced sut, as in “minimize”) means fact, honesty, or righteousness, whereas Nam (pronounced naam, as in “calm”) means identify. Chanting Sat Nam is a means of invoking the divine and aligning with the reality inside your self.
Sat Kriya instantly stimulates the awakening of Kundalini Shakti. It gently massages the inner organs, regulates blood stress, and strengthens the guts. Moreover, it fosters the awakening of sexual power and promotes deep rest.
The three decrease chakras Root, Sacral, and Photo voltaic Plexus—are stimulated concurrently, serving to to calm the thoughts and enhance focus.
Observe the steps under to carry out Sat kriya.
- Sit in a Vajrasana or Rock Pose. Your again ought to be straight, knees collectively and the highest of your toes ought to be on the bottom.
- Stretch each your arms overhead and be a part of your palms. Your higher arms ought to be touching your ears and your elbows shouldn’t bend.
- Interlock all of your finger besides the index fingers of each arms. Ideally, females ought to cross the left thumb over the fitting and males ought to cross the fitting thumb over the left. This hand place is named kali mudra.
- Begin chanting Sat Nam in a continuing rhythmic method 8 instances in 10 seconds.
- On inhalation, pull your navel in and up in the direction of the backbone, chant Sat. Whereas exhaling, chant Nam and loosen up the stomach.
- You don’t want to interact any locks or bandhas as root and the diaphragm locks are routinely engaged if you breath. All through the method of chanting, your backbone stays straight.
- Focus your gaze on the center of the brows together with your eyes closed.
If you’re a newbie, do sat kriya for no less than 3 minutes. Progressively enhance the time to 31 minutes.
On the finish of three minutes, inhale deeply and squeeze the muscle mass from the buttocks previous the shoulder blades. Maintain your breath for just a few seconds whereas specializing in the Crown Chakra after which exhale fully.
As quickly as you finish the Sat Kriya, it’s best to comply with it up with an extended deep rest. The everyday time for rest is twice the size of time the kriya was practiced. This rest time is a should as it’s going to give time in your physique to assimilate with itself.
Notice: Sat kriya of kundalini yoga shouldn’t be misunderstood with Shat kriyas of Hatha Yoga. In kundalini yoga, sat kriya is a chant synch with respiratory motion whereas in hatha yoga shat kriya (shat means 6) is named to the gathering of 6 yogic kriyas used for inside physique cleaning.
3. Ego eradicator
Because the identify reveals, Ego Eradicator kundalini kriya is practised to carry that openness within the coronary heart which removes the sense of I-ness and calms the thoughts.
Ego Eradicator kriya is carried out by opening the arms up & sideways. Then with this arms place Breath of Fireplace is carried out. It is a highly regarded kriya amongst kundalini yoga practitioners.
Working towards the ego eradicator will open your coronary heart and steadiness the 2 hemispheres of the mind. It can cleanse and strengthen the lungs and enhance spinal power as properly.
Furthermore, this kriya can even steadiness your chakras, making certain a smoother stream of prana power. It will promote psychological readability, consciousness, alertness, and quietness.
Observe the steps under to do that kriya.
- Sit in an Simple Pose (Sukhasana).
- Stretch your arms overhead at an angle of 60-degrees. Curl your fingers in order that the fingertips contact the bottom of the fingers. Preserve the thumb prolonged and pointed in the direction of the sky.
- Shut your eyes and concentrate on the Third Eye Chakra.
- Start Breath of Fireplace and proceed for 1-3 minutes.
- On the finish of the kriya, be a part of the thumbs on the recommendations on an inhale and apply the foundation lock on exhale. Take one other inhale and loosen up your physique on exhale.
4. Spinal stretch
This kriya is just like the Cat-Cow pose in Hatha Yoga. The one distinction is that you can be practising the spinal stretch in a seated place. By way of the spinal flex kriya, you possibly can scale back the tightness and stiffness within the backbone.
Doing spinal stretch will be sure that, bodily, there may be an uninterrupted stream of the spinal fluid from the mind to the backbone. Spiritually, all of the chakras will likely be stimulated and promote a free stream of prana.
- Sit in an Simple Pose (Sukhasana) with eyes closed.
- Maintain each your shins or knees.
- Inhale and flex your backbone ahead and open your chest. Exhale and flex the backbone backward.
- At any time, the shoulders shouldn’t contact your ears and be relaxed. Additionally, pay attention to retaining your head straight.
Repeat the train for 3 minutes.
5. Spinal twist
The spinal twist train successfully loosens your backbone, particularly decrease and mid-spine. It releases any stiffness or stress within the backbone and again muscle mass, strengthens the lungs and cleanses your aura.
- Sit in an Simple Pose (Sukhasana).
- Place your arms in your shoulder, fingers within the entrance and thumb on the again. Your higher arms ought to be parallel to the bottom and elbows ought to be in step with the shoulders.
- Twist to the fitting as you inhale after which on the left as you exhale. Whereas twisting, your head and backbone will stay straight. Chant Sat on inhale and Nam on exhale.
- Don’t be stiff. Permit your again and head to simply twist with the stream.
Repeat the train for 1-3 minutes.
6. Stretch pose
The stretch pose is a difficult and superior train that always causes issues to the practitioners. However in case you are conscious of your breath and concentrate on drawing your power from the navel middle, it is possible for you to to simply conquer this pose.
This pose works on your entire physique. It resets the nervous system, strengthens the stomach organs, purifies and rejuvenates the blood. The stretch pose additionally focuses on the third eye chakra which calms your thoughts and enhances your shallowness.
Ladies can particularly profit from this pose because it strengthens the reproductive organs.
If you’re a newbie, don’t pressure your physique to carry the pose for 3 minutes. If you happen to can’t maintain the pose for greater than 10 seconds, it’s superb to let go of the place and loosen up for just a few seconds. Begin once more after enjoyable. You may progressively enhance the time whereas alternating between holding the pose and enjoyable for just a few seconds.
- Lie down in your again.
- Lengthen the again of your neck and elevate your head and higher chest collectively. Draw your chin in to maintain the top straight and lengthened.
- Elevate your decrease leg, retaining the decrease again on the bottom, roughly 6 inches from the bottom. Repair your gaze within the suggestions of your toes.
- Preserve your hand stretched out in entrance of you with palms down however not touching your physique. You may as well place them beside you, with palms going through inwards and never touching the bottom or your physique.
- If you happen to really feel any discomfort in your decrease again, place your arms underneath your buttocks for assist or calmly relaxation the heel on the bottom.
- Apply Breath of Fireplace on this pose.
7. Entrance life nerve stretch
The Life Nerve Stretch in Kundalini Yoga is identical because the Seated Ahead Bend (Paschimottanasana) in Hatha Yoga. This train strengthens the legs and pelvis whereas stimulating the sciatic nerves. The ahead fold additionally promotes spinal lengthening and strengthening.
- Sit together with your legs stretched out in entrance of you.
- Seize your large toes together with your finger. Wrap the index and center finger across the toe and press the toenail with the pads of your thumb.
- With an elongated backbone, have interaction your navel and bend ahead whereas exhaling. On the subsequent inhale, push up with the power of your legs and the navel. In each instances, the top follows final.
- Proceed this train for 1-3 minutes whereas respiratory deeply.
8. Cobra pose
The observe of this pose is just like Hatha yoga however the intention to carry out is barely completely different. In Kundalini Yoga, the cobra pose is practised to steadiness the apana. It additionally will increase the prana power stream in order that the power circulates in the direction of the upper centres.
By specializing in the Apana, it additionally stimulates and balances sexual power.
- Lie down in your abdomen and place your forearms beside your ribs. Preserve your legs joined collectively.
- Convey your arms under your shoulders and unfold your fingers to create a agency assist and unfold the load evenly.
- Inhale and elevate your head, chest and backbone upwards whereas retaining your pelvis and legs on the mat. Preserve your shoulder away out of your ears and shoulders blades pressed in the direction of the again.
- Keep on this pose for 1-3 minutes whereas working towards Breath of Fireplace.
- On the subsequent inhale, stretch your backbone to the utmost. Maintain your breath within the subsequent exhale and apply the foundation lock. Inhale and exhale whereas slowly coming all the way down to lie down on the mat fully.
9. Archer pose
Bodily talking, the archer pose will strengthen your quads, legs, knees, shoulders, and arms. Internally, it’s going to stimulate the third eye chakra and promote emotions of fearlessness, willpower, and dedication.
- Begin by standing within the Tadasana (Mountain Pose).
- Step your left foot to the again by approx. 3 toes. Place your left heel on the ground and switch the toes to a 45-degree angle. Your left leg ought to be straight.
- Bend the fitting knee in order that your thighs are parallel to the ground and your knee is in step with the ankle. Ensure your proper foot heel is in step with the arch of the left foot.
- Curl the fingers of each arms into your palm besides the thumb. Put your arms in entrance of your with this hand formation.
- Pull your left hand again in order that the fist is close to the left shoulder as should you have been pulling the arrow from the bow. Your proper arm ought to be parallel to the bottom and each the shoulders ought to be in line.
- Focus your gaze on the tip of your right-hand thumb.
Apply this pose for 3 minutes on every leg.
10. Deep Leisure
Simply as a Hatha Yoga session ends with Savasana (Corpse Pose), Kundalini Yoga additionally incorporates a deep rest method. The aim is just like enable the physique to soak up and benefit from the modifications led to by the kriyas. You may bask within the rejuvenating power of your aura and let your physique absolutely loosen up.
Merely lie in your again together with your arms by your sides, palms going through up. Shut your eyes and loosen up for 11 to fifteen minutes..
Conclusion
The kriyas talked about above are just some among the many many Kundalini Yoga kriyas taught by Yogi Bhajan. By stimulating and activating the chakras and prana power stream, you enable the Kundalini power to align and rise upward.
By combining breath, gaze, and sound, you additionally activate the third eye and crown chakras, fostering a connection to divine consciousness the final word purpose of any yoga observe.
