Class Description

Lotus Roots
Kundalini Yoga

Let Your Self Blossom!

Your Subtitle text

What is Kundalini Yoga?

Kundalini Yoga
A brief overview:

What it is:
Kundalini Yoga is referred to as the Science of Awareness. Over 7,000 years old, Kundalini Yoga is a technology for maintaining balance in body, mind, and spirit. Kundalini Yoga has been passed down through the ages from guru to apprentice for centuries. In 1969, Yogi Bhajan brought this form of yoga to America, thereby introducing it on a global scale. We are grateful to Yogi Bhajan for sharing with us this important technology for health, happiness, and wholeness. Kundalini Yoga brings awareness of the breath to every movement. This in turn, helps balance all aspects of one's being.

What it does:
According to this ancient tradition, regular practice of Kundalini Yoga will strengthen the Nervous System and the Circulatory System, balance the Endocrine System, and release tension of the Muscular System. Kundalini Yoga techniques may help eradicate emotional blocks and ease the mental suffering of trauma. This form of yoga will also expand the lung capacity, strengthen and tone muscles, and nurture a sense of self-awareness.

How it does this:
Kundalini Yoga combines conscious breathing, guided movement, meditation, simple postures, stretching, sequence, rhythm, and sound to affect one's metabolism. Modern science shows that a regular practice of yoga and meditation balances the brain hemispheres and regulates the metabolism.

Why it does this:
Kundalini Yoga is a tool to balance body, mind, and being. The goal of this practice is to remember who you truly are, love yourself completely, and to live your truth in the kindness you show others.

~~~~~~~~~~~~~~~~~~~

Breathing Technique to Release Stress

Sit tall with the neck in line with the spine.

Mudra: Hold the arms in front of your solar plexus with the thumbs touching each other and the pinkie fingertips touching also. The other three fingers on either hand touch each other but do not touch corresponding fingertips on opposite hand. The thumbs and pinkies (still touching opposites tips) pull away from the other fingers, and the three middle fingers (still touching lengthwise) point forward.

Eyes are slightly open looking down at the tip of the nose.

Breath: With long,deep, and powerful breathing

Inhale through the mouth, Exhale through the nose, then inhale through the nose, and exhale through the mouth. Continue this breath cycle for up to 11 minutes.

This technique balances the pituitary gland and calms inner tension. It works best if practiced daily. Try it for 90 days without missing a days for the full 11 minutes for full effects.

Class Description:

Lotus Roots Kundalini Yoga classes are designed to build strength of will in a relaxed and comfortable setting. A typical class will begin with a meditative warm-up emphasizing the flow of breath and your awareness to it. We then move into physical asana which includes rhythmic movements of the body and the breath. This is followed by a Kriya, a specific sequence of exercises designed to bring about a specific metabolic change. Each Kriya has a goal, be that cleansing the liver, calming the nerves, or strengthening the heart, etc. Kriya also assists the ability to meditate. Although there is a specific function of each Kriya, every Kundalini Yoga class will help balance all the chakras and systems. Class will finish with a resting pose, a few good stretches, and closing mantra.

*Full cycles of these sequences must be repeated regularly to obtain and maintain maximum results. Katie Muschlewski is not a doctor and yoga sets are not a substitute for medical advice. These workshops will introduce a sequence, and encourage more in depth practice. To quote Lao-tzu, "A journey of a thousand miles must begin with a single step."

Class Guidelines:

Wear comfortable clothing in which you can move freely.

Always listen to your body and stretch without strain.

It is best to avoid having a full stomach when practicing yoga.

Stay hydrated! Bring water, or drink water after class.

Check with your regular health care provider before beginning this or any exercise routine.

Keep your instructor informed of any health changes or other needs.

Enjoy the process! Laugh, sweat, and try your best.

~~~~~~~~~~~~~~~~~~~~

Try at Home Warm-up Exercises

Try out Kundalini Yoga with these fun and easy exercises. You can then move on to another meditation or kriya or just try these few. As always, listen to your body, and Have Fun!

Tune-in: Connect with your breath. Sit in a comfortable position with your spine lengthened. The chin is tucked and the back of the neck is long, head level; ears over shoulders, shoulders over hips. Press the palms together at the heart with pressure on the sternum. Close your eyes and focus on your brow center. Breathe long and deep and slow. When you feel calm and centered, take three deep breaths and chant three times:

ONG NAMO GURU DEV NAMO

this means Teacher Within, I Call on You

Spinal Rotations: Sit cross-legged with chest lifted and spine long. Keep the head level and the body upright, hands on the knees, and eyes closed focused on the brow. Begin to circle around, again, keeping the body upright. Circle in one direction from the waist for 1-2 minutes, then switch directions and rotate the other way.

Spinal Flexing: Still sitting crossed, or kneeling if you prefer, begin to flex the spine forward and back as in cat/cow, but keep the neck in line with the spine, head level, face forward. Inhale as you lengthen the lower back, pull the shoulders back, and press the chest forward. Exhale as you relax the shoulders and round the spine back. Your seat stays on the ground as you continue the forward and back, rocking motion. Inhaling, lift the spine, press the heart forward; and exhaling, round out the spine and relax back. Continue 3 minutes.

Twists: In a kneeling position, place the hands on the shoulders, fingers in front, and thumbs in back. Keep the elbows up, parallel to the floor. Head turn with the body as you inhale twist left and exhale twist right. 2 minutes.

Life Nerve Stretch: Sit tall with the legs out in front of you. Inhale as you lift the arms up to help lengthen the lower back. Exhale as you bend forward and reach toward your toes. Keep the lower back long and the knees fully extended even if you need to hold the legs higher than the ankle. That's okay, the sciatic nerve tightens at night and needs to be stretched throughout the day. Just relax and breathe, feel the gentle stretch behind the knees, but always rest if you feel any strain. Relax into this position, stretching the nerve but not straining any muscles. Remember to relax through the brow and jaw and tongue. Continue with long, deep breathing or Breath of Fire for 1-3 minutes.

Breath of Fire: This is a shallow, gentle breathing technique. The lungs pump liked a bellows, but the belly may pump a bit as well. Breathe quickly through the nose, in and out; like the rhythm on a puppy dog's pant. This breath is even and measured, never rushed though the tempo is quick. Only try briefly if you are unfamiliar with this technique and see a qualified instructor to teach you the breath pattern. One should never run out of breath with this technique, it is steady and regular in out in out.

Eagle Arms: Sit comfortably with the spine tall. raise the arms up into a high V with the elbows extended and the wrists in line with the arms, palms up. Keep the shoulders relaxed in place and the jaw relaxed to keep tension from creeping up the neck. Close the eyes and focus on the brow. Breathe long and deep and slow; inhale as you think SAT and exhale as you think NAM (True Name) Time open

Alternatively, you may use this posture with Breath of Fire for 1-3 minutes.

Shavasana: It is important to rest after practicing yoga to allow the external work to take it's internal effects. Lie on your back, arms at your sides, palms up, eyes closed. Relax completely for a few minutes or as long as you like!