The Arcline is your projection, your radiance. It gives you the ability to focus, to be concentrated, to meditate. It is associated with the pituitary gland, regulates the nervous system and glandular balance, + protects the heart center. The hairline moon center follows the arcline in location and energy.
Positive: Closest to our truth + at our best – outgoing, confident, centered, self-assured, authoritative, sensitive, all-knowing + neutral in communication.
Negative: No intuition, totally disconnected from yourself. Potential to be paranoid, fearful and insecure.
Neutral: Divine clarity, reality. The ability to share it – take it out to the world. The Mantra is “nothing can move you.” Dreams, downloading intuition and knowingness and being able to utilize the power.
Schedule:
It may be a great time to do that presentation, speak up, make your move, work out relationship + communication issues, knowing the best directions for all… or find the stillness to magnetize these aspects.
TOOLS:
Sit in a comfortable meditative posture.
(Easy pose, rock pose, sitting in a chair with the back tall and feet flat on the floor.)
Bring the arms up and out to the sides at 60 degrees.
Curl the fingertips in to rest on the pads of the fingers.
Pull the thumbs away from the fingers and plug them straight up into infinity.
Close the eyes and roll them up toward the brow point.
Begin Breath of Fire (video / instructions).
Continue for 2 – 3 minutes.
Inhale, bringing the thumbs to touch overhead while stretching up.
Exhale bringing the arms down the arcline to the sides of the body, clearing the aura.
Pause for a moment, ground, calibrate.
Benefits of Breath of Fire (from 3ho.org):
– Releases toxins, expands the lung capacity + strength.
– Strengthens + balances the sympathetic and parasympathetic nervous systems.
– Strengthens the navel chakra + digestion.
– Boosts the immune system + increases physical endurance.
– Adjusts + fortifies the electromagnetic field of the aura.
– Reduces addictive impulses + facilitates a focused, neutral state of mind.
(The Kundalini Yoga Experience by Guru Dharam S. Khalsa and Darryl O’Keeffe)
Sit in a comfortable meditative posture.
(This could be easy pose, rock pose or sitting in a chair with the back tall and feet flat on the floor.)
Relax the shoulders and hold the forearms and palms up parallel to the floor, above the knees, and slightly cup the palms.
Bring the arms all the way over the head as far as possible as you visualize scooping up water and casting it through your arcline, over your shoulders by flicking your wrists.
Keep moving in a seamless, rhythmic action – about 4 scoops each 10 seconds.
One movement per repetition while chanting:
Wahay Guru Wahay Guru Wahay Guru Wahay Jio
3+ minutes.
To end, breathe in and stretch your hands back as far as possible. Hold 10 – 15 seconds. Exhale. Repeat breath 3X total.
Sit in an Easy Pose, with a light jalandhar bandh or neck lock.
Extend both arms out to the sides, parallel to the ground with the palms up.
Make both hands into Lion’s claws: curl and tighten the fingers of each hand. Keep the tension in the hands throughout the exercise.
Bring both arms up over the head so that the hands pass each other over the crown of the head. The elbows bend and the palms face down. Then bring the hands back down as you extend the arms out parallel to the ground again. Start a rhythmic motion in this way. Alternate which wrist is in front when they cross by each other over the head.
Inhale as the arms extend to the side and exhale as the arms cross over the head. Move quickly. The breath becomes a steady Breath of Fire (video / instructions).
Continue 3- 9 minutes.
To End: Continue the exercise 15 seconds more + stick the tongue all the way out and down.
Inhale, bring the claws facing down about six inches apart over the head. The hands are still in Lion’s claws making an arc over the head. Hold the breath for 15 seconds.
Hold this posture as you exhale and inhale again, holding the breath for 30 seconds.
Relax and let the arms down. Meditate at the Heart Center. Follow the gentle flow of breath.
Hair + scalp:
Use a wooden comb, boars bristle brush to comb the hair back, right down, and up. Knot the hair at the crown to draw the energy up into the crown chakra.
Foods:
Satvic foods and alkaline Foods.
Use only good oils: ghee, olive, sesame, grape seed or coconut.
Eyebrows
Intuitive vision, sensitivity and expression. The eyebrows are directly linked to the autonomic nervous system and express our emotions naturally. This is a great space in which to focus your vision and express it in playful and divine ways. We’re imaginative (and potentially illusionary) in this moon center.
Positive: Visionary, healing dreams. Knowing what needs care within yourself. Knowing how to help other people heal – unlocking that healing quality.
Negative: Frustration over who you are vs ‘who you are supposed to be.’. Someone we desire builds a fantasy castle and we move right in. We can be illusionary, easily dis-illusioned + cut off from intuition and vision.
Neutral: Truly Visionary, fantasies grounded in reality for manifestation. Inner healer + wholeness engaged.
Schedule: Write, clarify your visions, plan a party or vacation, play, brainstorm new ways to share your gifts.
TOOLS:
THE 3-MINUTE KRIYA TO DEVELOP THE MEDITATIVE MIND
(The Kundalini Yoga Experience by Guru Dharam S. Khalsa and Darryl O’Keeffe)
Breathe in and out deeply several times to prepare.
1) Sit on the heels in rock pose. You can use a cushion between the legs, a stool or sit in a chair if needed. Stretch your arms overhead, pressing palms, fingers and thumbs against each other, pointing straight up. Lock the elbows and upper arms against your ears. Eyes are 1/10th open. Focus on the breath.
2) Breathe in slowly and deeply, holding your breath as long as you can. Exhale the breathe out completely. This breath cycle should last 60 seconds. Repeat a total of 3 times.
Comments: With practice, this gives you the intuitive ability to foresee consequences of actions, minimizing karma by guiding toward highest decisions.
SYNCHRONIZE THE BRAIN AND BALANCE THE ELEMENTS WITHIN
(The Kundalini Yoga Experience by Guru Dharam S. Khalsa and Darryl O’Keeffe)
Posture: Sit on your left heel with the right foot flat on the floor. (Use a cushion between the legs, a stool or sit in a chair with your right foot on a stool or cushion if needed.)
1) Stretch your left arm up and out to the side to 60 degrees.
Move the left hand as rapidly as possible up and down in a ‘flying’ motion from the wrist.
Coordinate the hand movement with Breath of Fire (video / instructions).
Continue 3 minutes OR 1 ½ minutes for beginners.
2) Switch hands and do the same action with the right arm and hand, continuing breath of fire.
Continue 3 minutes OR 1 ½ minutes for beginners.
3) Switch hands AGAIN (back to the left) and continue the same action and breath.
Continue 3 minutes OR 1 ½ minutes for beginners.
4) Stretch BOTH hands to 60 degrees and continue ‘flying’ with breath of fire.
Continue 2 more minutes OR 1 minute for beginners.
FOCUS: Close your eyes and imagine yourself flying. Move and fly through all the elements – identify with each, notice the differences. Spend about 15 seconds on each element: ETHER, AIR, FIRE, WATER, EARTH and ETHER again.
5) Sit in easy pose or a comfortable, tall seated position.
Make fists of your hands with thumbs inside and hold them at the heart level, knuckles up.
Keeping the wrists straight, rotate the fists around each in coordination with breath of fire.
Continue for 1 minute.
Relax.
YB Comments: All living matter comprises five elements, also called the five tattvas. Practicing this kriya will bring the five tattvas into balance, synchronizing the hemispheres of the brain. The first exercise helps differentiate the right from the left hemisphere. Normally, Breath of Fire creates a neutral state, here, however, hand movement creates a differentiation and synchronizes the hemispheres as well.
Get grounded (let fantasy meet reality):
Walk barefoot on the earth, massage your feet or rub a stainless steel spoon on the bottoms.
Drop a cord: visualize a cord from your heart to your root going down to the heart of the earth and then also back up through your body into the cosmos and back down, seeing yourself ‘strung’ on the cord merging earth and infinity.
Grounding Foods:
Lots of root veggies and heavier foods like whole grains and beans. However, taking in meat + alcohol during this moon center can interfere with vision.
Head to earth – Bowing:
Resolve your illusions and ground your inspirations in reality by bowing your head to the Earth, calling on great-i-tude and surrendering the cycles that don’t serve.
You can kneel with hands on the floor or stand or sit and place your hands on a table.
Simply inhale up, call in the sun/light/expansion and exhale down surrender all energies to the Earth, bowing the head down to the floor or table. Continue for 3 minutes unless you feel dizzy.
Pinks of the Cheeks
This can be a moon center of extremes. We can show up fully radiant, connected + creating inspired networks. Or — we feel emotionally comotional, we may say things that alienate loved ones or fall into inauthentic flirting in our seeking for external vindication.
Positive: Feeling so radiant that people may comment on your beauty – it’s your inner light shining.
Negative: Emotional and commotional. Tendency to tear down, erratic, hot tempered and hard to see clearly. Sit with it, do not lash out in anger, the truth will emerge as you take it to the root cause (abandonment / rejection / neglect) and see in to how your current choices keep playing it out.
Neutral: Inner radiance creates outer radiance + and wit. The ability to see and share the true essence of things. Inspired networking for the highest good of all.
Schedule: At your best in this moon center — go ahead and schedule that press meeting or webinar!
Comotional? Ensure space for yourself with extra nurturing and quiet time for journaling, meditation, quiet and practice.
TOOLS:
This is a powerful practice to release huge amounts of anger stored in the body including old trauma which fuels our emotional reactions to current situations – as well as the energy we attract in general. You can use this to heal physical ailments and traumas from your life.
“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.” -Yogi Bhajan
INSTRUCTION VIDEO: https://youtu.be/Us70cjKmtS8
This pranayam gives power, strength, and vitality. It can have a cooling, cleansing effect. Initially, the tongue may taste bitter but will eventually become sweet.
This breath is great for cooling down in summer or in menopause. It is also great for morning sickness and to calm down before sleeping.
Posture: Sit in an Easy Pose, with a light jalandhar bandh.
Breath: Roll the tongue into a “U,” and stick it outside of the lips. Inhale deeply through the rolled tongue, exhale through the nose. If you cannot roll the tongue you may inhale over the tongue as you press it against the lower lips.
Time: Continue for 3 minutes.
Alternatively, you can practice this 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.
INSTRUCTIONAL VIDEO: https://youtu.be/vthtFd3BUCc
POSTURE: Sit in Easy Pose with a straight spine, with a light Neck Lock.
MUDRA: With the elbows bent, bring the hands up to meet in front of the body at the level of the heart. The elbows are held up almost to the level of the hands. Bend the Jupiter (in- dex) fingers of each hand in toward the palm, and press them together along the second joint. The Saturn (middle) fingers are extended and meet at the fingertips. The other fingers are curled into the hand. The thumb tips are joined and pointing toward the body. Hold the mudra about 4 inches from the body with the extended fingers pointing away from the body.
EYE FOCUS: Focus on the tip of your nose. | MANTRA: Your choice (Sat Nam, I Am, Wahay Guru, etc.)
BREATH: Inhale completely and hold the breath while mentally repeating the mantra 11-21 times.
Ex- hale, hold the breath out, and repeat the mantra an equal number of times.
TIME: 3 minutes.
https://www.3ho.org/3ho-lifestyle/health-and-healing/meditation-tranquilize-mind
Alternate nostril breathing, Nadi Shodhana in Sanskrit, is a breathing technique used to calm the mind and nervous system, bringing a sense of mental and physical peace.
Begin by inhaling through both nostrils, then close one nostril and exhale and inhale smoothly and completely through the other. Make the exhalation and the inhalation of equal length and avoid any sense of forcing the breath. Now change sides, completing one full breath with the opposite nostril.
Continue alternating between the nostrils until you have completed three breaths on each side, for a total of six breaths. Then lower your hand and breathe gently and smoothly three times through both nostrils. For a deeper practice, complete two more rounds. (Note: When practicing three rounds in one sitting, the middle round begins on the opposite nostril, reversing the cycle of rounds one and three.)
Read more about the body’s energy channels and alternate nostril breathing.
With segmented breathing, we divide the inhalation and exhalation into several equal parts, with a slight suspension of the breath separating each part, and with a distinct beginning and end point to each segment. This stimulates the central brain and the glandular system in different ways.
Instead of inhaling in one smooth motion, we break the breath up into segmented “sniffs.” Try not to collapse or squeeze the nostrils in on the sniff, or pull the breath too deeply into the lungs. The goal is for the breath to strike a relaxed, yet focused area in the nasal passage to stimulate a particular set of nerves. Keep the nostrils relaxed and direct the attention to the feel of the breath further along the air passages and to the motion of the diaphragm.
- 4 parts in : I part out healing: energizing, uplifting
- 4 parts in : 4 parts out: clarity, alertness, triggering glands
- 8 parts in : 8 parts out: calming, centering
- 8 parts in : 4 parts out: focusing, energizing
- 4 parts in : 8 parts out: calming, unblocking, letting go
The ratios used in Kundalini Yoga are clearly defined and create stable, predictable, final states of mind and energy. (More is not better. So a 25:1 or a lucky 7:11 will not be useful!)
https://www.3ho.org/files/pdfs/various-breaths.pdf
Lips
Here our communication is either very effective or ineffective – much depends upon our diet. There is a powerful energy in the lips at this time and what you say will have a deeper energetic impact, so use this wisely, not against yourself and others.
Positive: A good diet + meditation = uplifting, powerful and effective communication.
Negative: Harsh, hurtful and unproductive speech. Sharp tongued, bitchy and winey – this can be a place when we don’t like ourselves and nobody wants to be around us. If we can only communicate negatively please wait, a time will present when we can approach the same situation with more grace and less blame.
Neutral: We speak authentically + share divine words, we consciously know why we are here.
Schedule: Create time for real connection with others or go within, past the source of your irritation.
TOOLS:
This mantra connects you with the loving and compassionate energy of the Divine Mother, and if you meditate with Ma it is said to create a protective force field around you.
This mantra also has a calming effect on the parasympathetic nervous system through the vibration of the lips. Try chanting it staccato “Ma ma ma ma ma ma ma” or long “Maaaaaaaaaaa” to notice the difference.
3+ minutes.
This pranayam gives power, strength, and vitality. It can have a cooling, cleansing effect. Initially, the tongue may taste bitter but will eventually become sweet.
This breath is great for cooling down in summer or in menopause. It is also great for morning sickness and to calm down before sleeping.
Posture: Sit in an Easy Pose, with a light jalandhar bandh.
Breath: Roll the tongue into a “U,” and stick it outside of the lips. Inhale deeply through the rolled tongue, exhale through the nose. If you cannot roll the tongue you may inhale over the tongue as you press it against the lower lips.
Time: Continue for 3 minutes.
Alternatively, you can practice this 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.
INSTRUCTIONAL VIDEO: https://youtu.be/vthtFd3BUCc
~ Sweet fruits like banana, watermelon and strawberries.
~ Cucumber, celery
~ Raw foods (including uncooked vegetables)
~ Leafy vegetables such as lettuce and kale.
~ Cold drinks, iced water and peppermint tea.
~ Bitter herbs like mustard greens, chicory and dandelion leaves.
This mantra brings a profound connectedness with other people and opens the heart and mind to recognize the Divine in all that is. It was given as the First Sutra of the Aquarian Age: Recognize the Other Person Is You.
This will enhance personal and interpersonal compassion and assist speech to be uplifting.
At times, we just are not attaining positive or neutral speech in an authentic way (no candy coated sarcasm). Sometimes it’s best just to step back and rest. Stay quiet. Notice what is going on inside. Allow it. It will shift if you lean into it instead of projecting it outwardly with the voice.
At times like this, creating a quiet container for oneself can be quite a beautiful gift.
Earlobes
A very subtle and sensual area – here we comb through our relationships for deep personal values. We can be very moralistic, are aware of and may act on injustice + we analyze personality traits. However, this moon center is all about OUR INNER RELATIONSHIP + how we project that onto others.
Positive: You want to check in. Am I living in my values personally + in all my relationships?
Negative: No one cares. Avoidance or overanalyzing actions taken by ourselves or others. We magnify imbalances and give them larger than life energy.
Neutral: Fully engaged with your own values, compassion for the values of others, seeing where values merge.
Schedule: Create time to dive into your own values, creating new ways to materialize them. Spend time acting on your values or supporting other people’s wellbeing.
TOOLS:
If you find yourself highly sensitive and overly analytical, creating negative thought spirals, pay attention to your earlobes! You may want to remove any earrings or ensure they are not made of gold.
Massage your lobes, and the space around your ears. What are you saying to yourself? Would you say that to a loved one? Hold firmly and pull down on the lobes for a minute or two.
This practice can help us see, visually, where we are spiraling and where we are unrooting deep truths. It gives us context to look back and see where we have grown, and what cycles we have kept repeating.
Our Smart Journal is developed to search and sort your entries by moon center or keyword – making ‘connecting the dots’ and shadow work (learning to love all aspects of ourselves) a more efficient process.
Sit in Easy Pose or in a chair with your feet flat on the floor.
Extend your arms out and down with the palms up. Circle your extended arms inward and upward and continue around to complete the circle. Really push hard as you move upward. Modify the arms as necessary so that you can move powerfully.
2-3 minutes. TO END: Inhale deeply and relax.
POSTURE: Rock Pose. Sit on the heels with the spine straight. Point the chin straight up as high as possible without impinging or cramping the neck. Raising the chin may cause the jaws to lock.
MUDRA: Bring the hands in front of the throat and place the left hand on top of the right, palms down. The left hand points to the right and the right to the left, both arms parallel to the ground at throat level.
SEGMENTED BREATH: Deeply inhale in four equal parts + completely exhale in four equal parts through the nose.
EYES: 1/10th open.
MANTRA: Sohang. Meaning “Infinity, I am that.” This creates balance and connection.
On the inhale, mentally vibrate So with each part of the 4-part inhale (So So So So); on the exhale, mentally vibrate Hang, once for each part of the 4-part exhale (Hang Hang Hang Hang).
TIME: Begin with 3 minutes and slowly increase.
NOTE: The body and mind will want to drop the chin. Do not drop the chin. This is the key to this exercise, and do not raise it to the point of pinching or pain.
Practicing this can help limit over analysing and draw energy to see the gift of life and experiences.
Nape of the Neck
We’re very romantic, in fact, one little flower or gesture can make us go nuts. We could take risks + act flirtatious, not just with men, but with life in general. The personality here is whimsical, not logical.
Positive: Romancing ourselves, speaking from the heart, romantically.
Negative: Disconnected, rejected or unable to communicate. Foolish for unbalanced romance, no logic.
Neutral: We are our own divine lover, in a romance and oneness with all.
Schedule: Spend time around those you can connect with on a heart level or in practices of deep self care.
TOOLS:
DEVELOP YOUR DIVINE LOVER WITHIN
Cross Heart Kirtan Kriya balances the hemispheres of your brain, allows you to process and release your past, and eliminates insecurities. Because it’s so amazing at balancing the brain, it’s the perfect meditation to practice when you are feeling stressed and out of balance in your life. This meditation brings the cycle of life into your consciousness and can leave you feeling centered and very grounded.
NOTE: This is a version of Kirtan Kriya – a highly researched and recommended practice.
POSTURE: Sit in Easy Pose with a straight spine and apply Neck Lock. Cross your forearms below the wrist and place them in front of your chest. Your elbows should be out slightly and forarms angled up towards the chest. Notice the direction of the energy more cozy with the chest/heart. Relax the shoulders + allow the spine to rise gently.
EYES: Look down to the tip of your nose.
FORMANTRA: Chant Sa Ta Na Ma out loud.
MUDRA: Press the corresponding fingers to your thumb on each syllable:
Sa – Press thumb and index finger (knowledge + expansion)
Ta – Thumb and middle finger (inner structure + patience)
Na – Thumb and ring finger (vitality)
Ma – Thumb and pinkie finger (enhance communication)
TIME: Start with 3 and build to 11+ minutes.
Neck rolls are an amazing little exercise. Benefits range from:
~ Releasing tension in the neck
~ Feeding the brain awesome things like air, energy and spinal fluid — enhancing vitality + balance
~ Activating and toning the glandular system
When you are fearful and self-critical, your nervous system is negatively affected, and love can to rule you when fear takes the reins. Use this meditation to invoke love, conquer fear, stimulate energy + strength and open the heart chakra.
This is a 3 part meditation that you can begin with 5 min \ 2 min \ 2 min.
Nipples
This is where our second arcline is located for women – it gives us a spiritual perception and power to protect ourselves and others. In this moon center we feel compassionate, heart-centered, intimate. Boundaries can be a big challenge + we may agree to things we’d normally say NO to. Unclear goals or low self-esteem can cause this to be a foolish, though not necessarily dangerous time.
Positive: Compassionate, heart centered + giving – watch out for over giving.
Negative: Feeling depleted – like we have nothing to give, and you can feel like a victim to other’s needs. Over-giving to the point of enabling.
Neutral: Divine Compassion. Giving in perfect balance for all involved.
Schedule: Take time to give to causes you love or schedule extra deep self care if you find you’ve been over investing in others at the expense of your own vitality.
TOOLS:
The home of the subtle force of prana is in the lungs and heart. The left palm is placed at the natural home of prana and creates a deep stillness at that point. The right hand that brings you to action and analysis, is placed in a receptive, relaxed mudra in the position of peace. This posture induces the feeling of calmness. It creates a still point for the prana at the Heart Center.
Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 15 minutes before deciding how to act. Then act with your full heart.
Physically, this meditation strengthens the lungs and heart.
This meditation is perfect for beginners. It opens awareness of the breath, and it conditions the lungs.
To heal a wounded heart, we need to bring calm to the nerves that hold that wound. Break in relationship (to others or Self) has almost identical response in the nervous system + brain as physical injury or loss of a limb. This Mudra creates balance + creates a subtle pressure adjusts the heart meridian along the little finger and outer forearm, activating the ‘action nerve’ junction within the autonomic nervous system to reset itself by keeping the forearms parallel to the ground and involving the armpit reflexes. Also, it uses the panic influence of the middle finger and its Saturn air qualities to quell residual emotional storms.
POSTURE: any comfortable seat posture, spine tall, feel flat on the floor if in a chair.
MUDRA: Palms touching together lightly, tip of the middle finger raised to the level of the 3rd eye point. Forearms are parallel to the ground, elbows high.
EYES: Look within.
BREATH: Not specified, notice what feels right.
TIME: Begin with 3 minutes and work your way to 11+.
TO END: Inhale, exhale and with relaxed breath and clasped hands stretch the arms up 1-2 minutes.
From “I Am Woman, Creative, Sacred, Invincible” by The Kundalini Research Institute
POSTURE/ACTION: Sit in Rock Pose, sitting on the heels, chin in, chest out. Bring the palms face down with the arms out to the side, parallel to the ground. Move the arms inward toward the chest (ending about 4-6 inches from the chest) and then stretch the arms back out to the sides. Continue moving the arms in a smooth motion, pulling in and out, in and out, pulling the Navel Point in rhythm to the music and the movement.
MANTRA: Listen, without chanting, to “Humee Hum Brahm Hum.”
FOCUS: Eyes focus at the tip of the nose.
TIME: Begin with 3 minutes.
Navel
The navel is the original source of and the storage place for your life force energy (Chi, Ki, Prana, etc.). When the navel is strong and aligned, we feel physically strong and emotionally empowered with focused energy.
Positive: A very motivated, powerful and focused energy.
Negative: If unbalanced: we can feel insecure, exposed and vulnerable to criticism. Lethargic + unmotivated — ask a friend to support you, go to class.
Neutral: The energy to manifest our highest dreams, feeling strong + empowered in life.
Schedule: Create time for exercise and active fun. Get yard work or house projects done. Make new moves.
TOOLS:
Sat Kriya is said to be among the most powerful Kundalini yoga pose:
~ It targets and activates your Kundalini energy, which resides at the base of your spine
~ Improves physical health because all the internal organs receive a gentle rhythmic massage
~ Strengthens the heart from the rhythmic pumping motion of the navel pumping
~ The rhythmic contraction and relaxation produce waves of energy that circulate, energize, and heal the body
One posture unique to Kundalini Yoga and used frequently is Stretch Pose. Although it can be challenging, when done correctly it has a tremendous effect on the entire body. Stretch Pose activates the third chakra. By working on the navel point, stretch pose resets the entire nervous system and strengthens the abdominal area. In conjunction with Breath of Fire, it is calming, rejuvenating, and it purifies the blood. By working on the third chakra, it boosts resolve and self-esteem.
Check out the video above for modifications to make this pose work FOR YOU!
Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point.
Times indicated are for advanced students. To begin, start with 1-2 minutes each exercise and when you increase the time, increase porportionately.
This kriya will get the abdominal area in shape very quickly and activate the power of the navel and solar plexus.
BUILD STAMINA + SPARK THE GLANDULAR SYSTEM
“Glands are the guardians of your health. One of the great “secrets” of kundalini yoga, which accounts for its power + dynamic, rapid results, is its ability to make the glands secrete. This comes from the way the kris are designed — creating pressure on the glands through the specific angles of the body. Them, relaxation allows the secretions to then circulate throughout the entire bloodstream, bringing balance to the entire system.”
I like to visualize this as an inner waterfall of nectar releasing from the pituitary, bathing the entire body.
Inner Thighs
This is our inner organization, our inner power – a Mars-type energy. The inner thighs are guardians to the sexual moon centers and its role is to strengthen and lift sexual energy. We want to organize + substantiate everything, to get things done and feel productive. All of the details which may slip during the rest of the month, seem like they must be done now – almost obsessively. No one can get anything over on us, we’re firm and strong .
Positive: Personal power in physical, safe, organized + strategic ways.
Negative: Needing outside guidance + reassurance. Unsure, disorganized + giving our inner power away.
Neutral: We feel very stable and have access to lots of creative strength in a very organized way.
Schedule: Tackle organizational projects, breathe new life + creativity into old structures, create new support systems. Connect to the earth – this enables us to know exactly what to do and when.
TOOLS:
When you squeeze your inner thighs, it makes you lift your sex organs and rectum and you feel your power. Otherwise you leak it out because you are not standing or sitting properly. It can feel strange at first only isolating the inner thighs, but practice for strength + awareness.
Practice root lock or Mulbandh by pulling up om the rectum and sex organ and pulling in on the navel at the same time. You do this while holding the breath in to carry prana/life force to all parts of your body, or holding the breath out and challenging deep, bodily-rooted fears.
POSTURE: Sit in any comfortable seated meditation posture, feet flat on the floor if in a chair. Pull the chin in to create a firm neck lock (Jalandahar Bandh).
MUDRA: Interlace the fingers touching only the ring (Sun) fingers touching and pointing straight up. (This may feel funny at first.) Hold the hands several inches out from the diaphragm, arms and hands angled at 60 degrees.
BREATH + MANTRA: Inhale deeply and powerfully chant the sound ONG.
The sounds is long and continuous, using the neck lock, closing the back of the throat, the tongue resting on the upper palette. The sound is vibrated through the central nerve channel, the Sushmana, which is accessed by the vibration in the nose.
TIME: 5+ repetitions.
NOTES: The power of this chant, when done correctly, must be experienced to be believed. Only 5 repetitions are necessary to totally elevate the consciousness. When you have a hard day to face, this meditation will give you the most powerful energy, and it will balance the most effective computer – the brain. It is the best thing to do for “brain drain.”
COMMENTS/EFFECTS: This is a warrior’s exercise and calls upon inner strength + determination. Angle is very important in kundalini, activating angles and triangles, which cut the squares. There will be a moment of pain but if you push past, the hemispheres of the brain adjust + endorphins are released —then you won’t want to stop!
WARM UP: These are essential and will loosen nerves, muscles and bones to reduce any stiffness.
Sitting straight + tall, extend the arms out to the sides, parallel to the ground. Begin wiggling the fingers, twisting hands, bending arms, stretching elbows + moving the head. (1-2 minutes.)
MUDRA: Arms out to the sides parallel to the floor, palms forward, spread wide. The body holds the arms here, not the shoulder muscles.
MOVEMENT: (Keeping the palms forward and open the entire time.)
1) Bring the arms straight up a few inches behind the top of the head, crossing the left in front, right behind. Then return to starting position.
2) Raise the arms, crossing them in front of the head about 12 inches, right hand in front and back to starting position.
Continue alternating in this fashion at the pace that best serves you.
MANTRA: Mentally chant:
SAT NAM, SAT NAM, SAT NAM JI, WAHAY GURU, WAHAY GURU, WAHAY GURU JI
EYES: Closed
TIME: 2 1/2 – 3 minutes.
Taken from “The Master’s Touch” by Yogi Bhajan, Ph. D
Sat Kriya is said to be among the most powerful Kundalini yoga pose:
~ It targets and activates your Kundalini energy, which resides at the base of your spine
~ Improves physical health because all the internal organs receive a gentle rhythmic massage
~ Strengthens the heart from the rhythmic pumping motion of the navel pumping
~ The rhythmic contraction and relaxation produce waves of energy that circulate, energize, and heal the body
VIEW FULL INSTRUCTIONS ON 3HO.ORG >
VIEW AN INSTRUCTIONAL VIDEO WITH ANNE NOVACK >
Clitoris
This is an externally engaged moon center. We feel charming, talkative, sociable and outgoing. A great time to have a party, you will attract all the sorts of people you need.
Positive: We feel charming, talkative, sociable and outgoing.
Negative: We may only want to be around those who feel safe, even though they might not be good for us. We can be cliquish and closed-minded.
Neutral: We will take charge of whatever situation + be a charming leader. Very social. Very juicy. You are making love with the world.
Schedule: Hang out with your friends – it’s a great time to network and engage in social situations. You will shine like a star!
TOOLS:
Shakti or Kalesvara Mudra
MUDRA: Place the finger pads of your middle finger together; touch the first two joints of the index fingers and touch your thumbs. Bend your other fingers inward. Point your thumbs toward your chest and spread your elbows out.
EYES: ClosedBREATH: Inhale and exhale slowly 10 times. Then observe your breath and lengthen the pause after inhalation and after exhalation a little bit more.
ALTERNATE OPTIONS:
~ 11 breaths for a quick reset on-the-go
~ Work from 3 up to 11 minutes
~ Whistle on the exhale through pursed lips to relax the parasympathetic nervous system.
This Mudra calms your mind from its flood of thoughts and agitated feelings, creating longer periods between your thoughts. You become clearer – supporting your ability to find solutions.
Affirmation: ‘I connect to my breath and feel its calming energy.’ ‘Breathe and breathe again.’
“This meditation balances the brain and relieves stress. It takes only three minutes but can have a profound effect. The five elements, or tattvas, are Earth, Water, Fire, Air and Ether. If the tattvas are strong, in balance, and located in their proper areas of the body, then you can resist stress, trauma, and illness.”
POSTURE: Sit in a comfortable meditative posture with a straight spine. Raise the arms with the elbows bent until the hands meet at the level of the heart in front of the chest. The forearms make a straight line parallel to the ground.
MUDRA: Spread the fingers of both hands. Touch the fingertips and thumb tips of opposite hands together. Create enough pressure to join the top segments of each finger. The thumbs are stretched back and point toward the torso. The fingers are bent slightly due to the pressure, palms are separated.
EYES: Fix your eyes at the tip of the nose.
BREATH: Inhale slowly and deeply through the nose. Exhale through the rounded lips in eight equal, emphatic strokes. On each exhale, pull the navel point in sharply.
TIME: Continue for 3 minutes. You may build the practice slowly to 11 minutes but note that longer times are only for the dedicated, serious practitioners.
TO END: Then inhale deeply, hold for 10-30 seconds, and exhale. Inhale again, and shake the hands over the head. Relax.
FROG POSE:
A vigorous Kundalini yoga pose and a wonderful energizer.
It activate the first, second, and third chakras, moving energy up to the higher centers.
POSTURE:
~ Stand up and place the heels together with the toes turned out
~ Squat down, raising the heels (keeping them pressed together if you can), aligning the knees over the toes
~ Place your *fingers* on the floor in front of you
Inhale + raise the hips up while straightening the legs.
Exhale and return to the squatting position.
Continue 26 times.
Membranes of the Vagina
Very sacred, very powerful. The membranes of our vagina have a very long memory, they have an intuition and knowingness that we can deeply connect to. Listen to the wisdom of these membranes, especially when you are in this center. Core wisdom.
Positive: We are deeply charming, talkative, sociable and outgoing. Deeply connected.
Negative: We may only want to be around those who feel safe, even though they might not be good for us. We can be cliquish and closed-minded.
Neutral: We will take charge of whatever situation + be a charming leader. Very social. Very juicy. You are making love with the world.
Schedule: Hang out with your friends – it’s a great time to network and engage in social situations. You will shine like a star!
TOOLS:
DETACH FROM LIFE’S CHAOS + ANCHOR INTO YOUR DIVINITY
Experience bliss, Develop a strong, stable + calm nervous system; Reduce stress + enhance inner harmony; Balance hormones + reproductive system; Support your urinary health; + ATTUNE TO THE FEMININE, INTUITIVE ASPECT OF YOUR BEING!
POSTURE: Any comfortable seated posture with your spine tall and muscles relaxed.
MUDRA: Hold your hands in front of your navel/ solar plexus area with palms open, fingers wide with fingertips tips close but not touching. Notice the energy between the palms and fingertips. Bring the base of the hands in to the naval, pressing the outer thumbs into the solar plexus and pulling the thumbtips upwards.
Connect the index fingers while interlocking all the other fingers together inside your palms, pulling the thumbs to pint downwards. Hold this hand gesture close to the navel (solar plexus) like that of a shining diamond, while closing your eyes to go deeply into your natural deep breathing.
The importance of this mudra is the shape that is formed, which represents the women’s womb-space.
ALTERNATE: This mudra can be also done where the rest of the fingers are curled pressing along the middle knuckles, while flexing the fingers inwards.
TIME: Continue for about 5-8 minutes with slow deep conscious breathing.Relax to release the hands.
Sat Kriya is said to be among the most powerful Kundalini yoga pose:
~ It targets and activates your Kundalini energy, which resides at the base of your spine
~ Improves physical health because all the internal organs receive a gentle rhythmic massage
~ Strengthens the heart from the rhythmic pumping motion of the navel pumping
~ The rhythmic contraction and relaxation produce waves of energy that circulate, energize, and heal the body
VIEW FULL INSTRUCTIONS ON 3HO.ORG >
VIEW AN INSTRUCTIONAL VIDEO WITH ANNE NOVACK >
~ BELLYDANCE, SENSUAL DANCE
~ SHAKING + SOMATIC RELEASE TECHNIQUES
~ TAO ENERGY PRACTICES
~ YONI HEALING
~ ANCIENT WISDOM OF THE WOMB SPACE THESE.
~ SHADOW WORK (AKA FINDING + BRINGING YOUR DIS-OWNED PARTS BACK INTO YOUR HEART)
Wonderful ways to release pent up, stuck emotions that have turned toxic in our bodies. which can present as emotional instability or physical symptoms. For me, they are the needed and NECESSARY compliment to my meditation – nature – kundalini – food practice.
There are NUMEROUS wonderful guides available on these topics — and the deepest healing when we’ve been using the tools but keep hitting up against the same blocks, the same pains. These cycles indicate spots that need a little extra love. None of us are broken, but sometimes we misplace pieces, and they are waiting to be retrieved.
I encourage you to seek your own desired path within any these vessels.
HERE I WILL BE BUILDING A LIST OF (TRIED + TRUE!) REFERENCES TO LOOK TO. PLEASE CONTACT ME IF YOU FEEL YOU HAVE WISDOM TO SHARE HERE.
MORE ABOUT KUNDALINI + SOME PRIMARY PRACTICES
FOR KUNDALINI PRACTICES, PLEASE BEGIN BY TUNING IN:
Placing hands in prayer pose, chant 3 times: ONG NAMO GURU DEV NAMO
(I bow to the divine teacher inside myself)
Video: https://youtu.be/7b3uFK01-u4
This meditation has for only women. It balances our moon centers, menstrual cycle, and zodiac moon cycle. It also balances the glandular system. It is one of the most creative and highest meditations for a woman. If practiced for 40 days or more, she can break any habit.
POSTURE: Lying on the stomach, place the chin on the ground, and keep the head straight.
The arms should be along side the body, with the palms of the hands facing upwards.
MANTRA: The Panj Shabad, SAA-TAA-NAA-MAA, is the mantra used for this meditation.
Chant silently:
SAA: infinity, cosmos, beginning
TAA: life, existence
NAA: death, totality
MAA: rebirth, resurrection
EYES: The eyes are focused at the brow point.
Meditate on the sound current coming in through the crown of the head and flowing out through the third eye point, creating an “L” shape.
MUDRA: As you mentally repeat the vibration of
SAA firmly press the tip of the index finger to the tip of the thumb;
on TAA press the tip of the middle finger to the thumb;
on NAA press the tip of the ring finger to the thumb;
and on MAA press the tip of the little finger to the thumb.
BREATH: The breath will regulate itself.
TIME: Continue in this manner from 3-31 minutes.
“The base of society ever was, is, and ever shall be woman. Therefore, each woman has to turn her own values towards gracefulness. She has to live it, and then she has to share those values with the coming generations. That is the only way we can change life from one generation to the next.” – Yogi Bhajan
This is a very sacred Kriya. It can give you intense experiences and can space you out so be sure to rest and ground afterwards or practice before bed.
Practice this when you are uptight, upset or in uncontrollable anger – even for just a few minutes for a dramatic shift. Don’t pressure yourself while doing it – be gentle, it has the capacity to change your entire glandular system.
The three middle fingers hold energies of the past, present and future. The space between the hands is the yoni (representing all parts of the female sexual organ), and the thumbs are the male organ, together forming the creative cave of all organic and inorganic growth.
POSTURE: Sit in easy pose or a chair with a straight spine.
MUDRA: With the elbows relaxed by the sides, draw forearms up to the level of the heart and press thumb tips and tips of pinkie fingers together. The middle three fingers do not touch and point out away from the body, open.
BREATH: Deeply inhale through the nose and exhale through the mouth. Then begin inhaling through pursed lips (almost in a whistle), and exhaling through the nose powerfully while pulling the navel in firmly but gently.
EYES: Are focused at the tip of the nose. This will adjust the optical nerve.
TIME: Continue 3 – 11 minutes.
POSTURE: Sit in Easy Pose or any comfortable meditative posture with a straight spine, breath will come naturally.
MANTRA: HAR, HAR, HAR. (pronounced HUD, HUD, HUD)
Chant continuously in a monotone, by striking the tongue against the upper palate (roof of the mouth) each time.
Pull in slightly on the navel with each repitition.
Every time you chant “Har,” you will also strike the hands together at the same time (described below).
MUDRA:
~ Elbows by your sides, extend the forearms in front, parallel to the ground, palms up.
~ Make the palms into loose fists, with the thumbs on the outside.
~ Hit the fleshy area of the hand below the pinkie fingers together very forcefully (this area is known as the Moon center).
~ Move the hands apart 12 inches, twisting the palms to face down.
~ Continue this movement in a steady motion.
TIME: Originally taught for for 9 minutes, you can begin with 3 and notice the difference in effect as you go longer.
TO END: Inhale deeply and hold approximately 6-10 seconds as you hit the Moon centers together forcefully. Exhale. Repeat three times total.
BENEFITS: When the Moon centers hit (along with the navel point being pulled in and the tip of the tongue striking the upper palate), it brings a clarity and reality. People are always trying to be energetic. What about eliminating fatigue? It’s important to live sattvic — in a state of purity which allows you to be calm and cool. Sattvic is life without fatigue, without tension.
You always feel you are great when you are very energetic. Actually, you are great when you are sober, calm and living in your sustained saintly self.
Shakti or Kalesvara Mudra
MUDRA: Place the finger pads of your middle finger together; touch the first two joints of the index fingers and touch your thumbs. Bend your other fingers inward. Point your thumbs toward your chest and spread your elbows out.
EYES: ClosedBREATH: Inhale and exhale slowly 10 times. Then observe your breath and lengthen the pause after inhalation and after exhalation a little bit more.
ALTERNATE OPTIONS:
~ 11 breaths for a quick reset on-the-go
~ Work from 3 up to 11 minutes
~ Whistle on the exhale through pursed lips to relax the parasympathetic nervous system.
This Mudra calms your mind from its flood of thoughts and agitated feelings, creating longer periods between your thoughts. You become clearer – supporting your ability to find solutions.
Affirmation: ‘I connect to my breath and feel its calming energy.’ ‘Breathe and breathe again.’
“Our own habits of possession, constriction, anger, tension, and attachment set up energy patterns within the body that disrupt the normal flow of vital energy. This opens the door to disease, both physical and mental. After all, we are creators also, and, to a certain extent, create the environments we want to live in. We create our bodies with each thought and activity, as well as with each meal. So we need to clean the body and readjust the flow of energy periodically since we are all products of our habits and since few of us are without ego.”
OVERALL GUIDANCE:
Move toward more satvic + alkaline foods
Reduce or eliminate sugar and caffeine to revitalize your taste buds + soothe the nervous system
Make time for yourself – journal, meditate, nature, yoga, dance, release, read, swim, run, soar
Sacred/ritual baths or showers – epsom/sea salt, baking soda, crystals, oils, dry brushing, cold showers
Find sacred sister circles and begin or deepen not your cycles + connection to your unique moon alchemy
Be persistent — this leads to being consistent
Practice deep compassion+ gentleness for yourself
Things surface into our awareness, layers peel off, surrendering to the ongoing cycle of shedding, making space + creating new. Always approach ourselves with WAY MORE gentleness + compassion than we’ve previously been taught. It’s not *really* about how much you can do, it’s Who + How Much You Will BE.
Sooo much Love to you sister.
CONTACT ME
~ Cholena, Founder of SatMom
HAIRLINE | EYEBROWS | PINKS OF CHEEKS | EARLOBES | LIPS | NAPE OF NECK | NIPPLES | NAVEL | INNER THIGHS | CLITORIS | VAGINA
Content by SatMom +
Sukhdev Jackson, Shakti School