How to practice
- Remember to listen to your body, do the exercises well, but be careful not to strain yourself. Only you know your body the best and you are responsible for its well-being. Do the postures the best you can to create the activation.
- Exercises are performed with rhythmic movement. Rhythm is important as it creates the necessary stimulation. Do your practice with the speed that is the most comfortable for you. It is not a competition. You can start slow and speed up later, but make the movement rhythmic.
- Unless directed otherwise, with your eyes closed concentrate on the brow point or your third eye, which is located between your eyebrows at the root of the nose.
- Breath consciously. Pay attention to your breath and be aware. Breath through what feels stuck or stiff.
- Each exercise is concluded by inhaling and holding the breath while also applying the root lock. Root lock is performed by contracting the muscles around the sphincter, the sex organs, and the navel point. Then exhale and relax. This consolidates the effects of exercise and circulates the energy to higher centers. If you start to feel dizzy, immediately exhale and relax.
- We use locks (or bhandas) to delicately align the position of the body so the energy can flow freely up the spine. The most common lock in Kundalini Yoga is Root Lock. More information on how to perform Root Lock and others can be found on Locks (Bhandas) page.
- We relax between the exercises for 30 sec or more to let the effect of the postures to integrate in the body. We feel the flow of the energy by staying attentive and aware, directing attention inside. Just sit and enjoy it with eyes closed.
- We chant mantras during meditation and we can also add mantra “Sat Nam” (meaning Truth is my identity) to every breath, repeating Sat on inhale and Nam on exhale. More on Mantras.
Pregnant women should not practice any twists or abdominal tightening poses, and should consult with their doctor before beginning any exercise or yoga program.
Women during their Moon Cycle, should not practice shoulder stands, inverted poses, back bends, exercises involving vigorous movements or strenuous leg lifts. In particular do not do the following: Sat Kriya, Bow Pose, Camel Pose, Locust Pose, Root Lock, intense Breath of Fire.
- Chanting the “tuning in” mantra “Ong Namo Guru Dev Namo” and protection mantra “Aad Guray Nameh..”
- Warm up exercises
- Main Kriya
- Deep relaxation
- Closing song and long Sat Nam
Class duration is 1.5 hours.