Lotus Roots
Kundalini Yoga
Let Your Self Blossom!
Your Subtitle text
Resources
Katie and Gurmukh at Grand Geneva Conference 2007
Katie's Favorites*:
Kundalini Meditation for Balancing the Endocrine System:
Sit tall with spine lengthened and chin pulled in so that the neck is in line with the spine. Hold the hands, palms up, in front of your navel area. Begin to rhythmically press the thumbs to corresponding first, second, third, and fourth fingers then back to the first, etc. Continue to press the thumbs to each finger as you correlate the breath in a segmented breathing pattern. Inhale in four equal parts, filling up the the lungs 1/4 capacity until full then exhale in four equal parts from the diaphragm up. Breathe is steady inhale, 2, 3, 4 exhale, 2, 3, 4. Keep you eyes closed and rolled up to focus on the third eye, the point just above and between your eyebrows. This helps stimulate the pituitary glad to regulate the endocrine system. Continue for 1-3 minutes. To end meditate a few minutes then stretch as you inhale deeply and relax. You can build time gradually up to 31 minutes a day. If you practice this meditation for 40 days at 31 minutes a day without skipping any days in between, then your endocrine system will attain and maintain hormonal balance. Sat Nam!
Optional Mantra to mentally intone with every breath:
SA TA NA MA, SA TA NA MA
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*Please use caution when practicing on your own, and always check with your regular health care provider before beginning any new exercise. These tips are intended to be used only as directed by those who have attended class and have prior experience with Kundalini Yoga. Thank you!
Kundalini Meditation for Balancing the Endocrine System:
Sit tall with spine lengthened and chin pulled in so that the neck is in line with the spine. Hold the hands, palms up, in front of your navel area. Begin to rhythmically press the thumbs to corresponding first, second, third, and fourth fingers then back to the first, etc. Continue to press the thumbs to each finger as you correlate the breath in a segmented breathing pattern. Inhale in four equal parts, filling up the the lungs 1/4 capacity until full then exhale in four equal parts from the diaphragm up. Breathe is steady inhale, 2, 3, 4 exhale, 2, 3, 4. Keep you eyes closed and rolled up to focus on the third eye, the point just above and between your eyebrows. This helps stimulate the pituitary glad to regulate the endocrine system. Continue for 1-3 minutes. To end meditate a few minutes then stretch as you inhale deeply and relax. You can build time gradually up to 31 minutes a day. If you practice this meditation for 40 days at 31 minutes a day without skipping any days in between, then your endocrine system will attain and maintain hormonal balance. Sat Nam!
Optional Mantra to mentally intone with every breath:
SA TA NA MA, SA TA NA MA
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*Please use caution when practicing on your own, and always check with your regular health care provider before beginning any new exercise. These tips are intended to be used only as directed by those who have attended class and have prior experience with Kundalini Yoga. Thank you!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meditation Chant to Work
through Money Blocks
Posture: Sit tall,
spine straight.
Breath: 4 part segmented inhale, exhale with the chant.
Breath: 4 part segmented inhale, exhale with the chant.
Turn head twice; left, right, left, right,
with each ¼ inhale.
Chant:
Har Har Har Har
1 2 3 4
Wahay Guru Sat Nam Har Hari
Chant:
Har Har Har Har
1 2 3 4
Wahay Guru Sat Nam Har Hari
1 + 2 + 3 4 5 6 +
Notes: Have the mouth ¾ open as if about to yawn, chanting Har from the navel. You may pull in the navel slightly to emphasize each Har.
Har Har Har Har are felt at the navel.
Wahay Guru resonates in the sternum.
Sat Nam is felt at the throat.
Har is at the brow, and felt at the top to the head.
Hari resounds above the top of the head.
This chant is to help develop a deeper sense of trust, to let go of fears of failure or success, and to boost one’s energy. Practice this chant ideally for 31 minutes. It will help you become fiscally responsible, become more generous, and be able to graciously receive the gifts of Life’s bounty.
Har “The Creative Aspect of Infinity” for prosperity and personal power.
Wahay Guru “Ecstasy Beyond Words” for mental mastery and the experience of Infinity.
SatNam “True Identity” for seekers of Truth on the path of Truth.
Hari “The Expression of the Creative Aspect of Infinity” for creativity and strength.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
GHERANDA-SAMHITA
Notes: Have the mouth ¾ open as if about to yawn, chanting Har from the navel. You may pull in the navel slightly to emphasize each Har.
Har Har Har Har are felt at the navel.
Wahay Guru resonates in the sternum.
Sat Nam is felt at the throat.
Har is at the brow, and felt at the top to the head.
Hari resounds above the top of the head.
This chant is to help develop a deeper sense of trust, to let go of fears of failure or success, and to boost one’s energy. Practice this chant ideally for 31 minutes. It will help you become fiscally responsible, become more generous, and be able to graciously receive the gifts of Life’s bounty.
Har “The Creative Aspect of Infinity” for prosperity and personal power.
Wahay Guru “Ecstasy Beyond Words” for mental mastery and the experience of Infinity.
SatNam “True Identity” for seekers of Truth on the path of Truth.
Hari “The Expression of the Creative Aspect of Infinity” for creativity and strength.
GHERANDA-SAMHITA
Head Set for the brain, mind, concentration, memory, throat, eyesight, teeth, face, breath, and nervous strain.
All exercises are done standing up (an as always, IN EXACT ORDER, though times maybe shortened for ease.
1. Stand, feet parallel, body erect, shoulders relaxed, arms at sides, palms forward. Tilt head back slightly, look up and keep eyes open, hold this position with gentle breathing for 2-3 minutes.
Clears phlegm from Pharynx, good for singers.
2. Bring palms together at the heart center and press together with slight pressure. Keep the eyes closed and focused on your brow center. Breathe slowly and deeply for 2 -3 minutes.
Aides concentration.
All exercises are done standing up (an as always, IN EXACT ORDER, though times maybe shortened for ease.
1. Stand, feet parallel, body erect, shoulders relaxed, arms at sides, palms forward. Tilt head back slightly, look up and keep eyes open, hold this position with gentle breathing for 2-3 minutes.
Clears phlegm from Pharynx, good for singers.
2. Bring palms together at the heart center and press together with slight pressure. Keep the eyes closed and focused on your brow center. Breathe slowly and deeply for 2 -3 minutes.
Aides concentration.
3. Feet together, arms at sides, palms forward. Tilt head back as in the first exercise with the eyes open. Use Breath of Fire for 2-3 minutes. (see What is Kundalini Yoga? page for description of Breath of Fire)
For the mind and will-power.
4. Still Standing, feet hip-width apart, keep body tall and using eyes only, stare at a spot on the floor approximately 5 feet in front of your toes. Again, head is level, body erect, use the eyes to look down. Breath of Fire for 2-3 minutes.
Develops and improves memory, aides with mental fatigue.
For the mind and will-power.
4. Still Standing, feet hip-width apart, keep body tall and using eyes only, stare at a spot on the floor approximately 5 feet in front of your toes. Again, head is level, body erect, use the eyes to look down. Breath of Fire for 2-3 minutes.
Develops and improves memory, aides with mental fatigue.
5. Jalandhara Bhanda: Press chin to the notch of the sternum. Breath of Fire for 2-3 minutes.
Develops intellect.
6. Tilt head back and with eyes open try to stare at the spot between your eyebrows. Eyes will be slightly crossed, try not to blink, and use all your concentration. Continue 2-11 minutes.
Improves eyesight by stimulating the junction of nerves between the eyes and ears and aides coordination of eyeball muscles and iris.
7. Hold arms up in front of face, use thumbs to plug nose, and have the rest of the fingertips meet. With eyes open, make a beak of the mouth and inhale through puckered lips. Hold the breath in gently, close the eyes, drop chin to the chest, and puff out the cheeks with the force of the held breath. Suspend breath gently as long as possible, then lift head back to level, open eyes, and SLOWLY exhale through the nose. Repeat 3-8 times.
Excellent for clean, fresh breath because it aerates the oral cavity where germs breed. Tones facial muscles, strengthens teeth, cures pyorrehea caries, halitosis, and pimples, and considered a longevity exercise according to the teachings of Kundalini Yoga.*
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Please Remember it is always important to Tune-in, warm-up, and follow a kriya in exact order. Equally important is to lie down and relax after yoga or meditation for several minutes. If you meditate for a longer period of time, we recommend lying down for at least half the length of time you spent meditating.
BiJ MANTRA:
In Kundalini we use our Bij Mantra, Sat Nam, which means True Name. With every breath we inhale the sound "SAT" and exhale the sound "NAM" mentally to help our minds be free of thought and focused on the breath as we move our bodies. To end class we chant this mantra three times to tell our bodies we are done practicing for now. You are also welcome to close your practice with the Bij Mantra a a bow if you prefer.
Sit tall with the palms together at the heart. Inhale deeply and chat SAT NAM: a long SAT and a short NAM; three times. Close with a bow and thank your body for working so hard for you!
Please Remember to Stay Hydrated!
For More Kundalini Yoga:
Yoga Sprouts!
www.yogasprouts.org
Yoga Technology
Dr. Gururattan Kaur Khalsa
www.yogatech.com
Golden Bridge Yoga
Gurmukh Kaur Khalsa
Los Angeles, California
www.goldenbridgeyoga.com
3HO Foundation
New Mexico
www.3ho.org
Yoga Sprouts!
www.yogasprouts.org
Yoga Technology
Dr. Gururattan Kaur Khalsa
www.yogatech.com
Golden Bridge Yoga
Gurmukh Kaur Khalsa
Los Angeles, California
www.goldenbridgeyoga.com
3HO Foundation
New Mexico
www.3ho.org
Other Resources:
Fenske Holistic Healthcare Center
Chiropractic Care & Nutritional Counseling
www.DrFenske.com
FenskeDC@aol.com
Favorite CDs:
Love is Space by Deva Premal
Anand by Snatam Kaur
Grace by Snatam Kaur
Rise by Anoushka Shankar
Favorite Books:
Yoga for Transformation
by Gary Kraftsow
Healing Mudras: Yoga for Your Hands
by Sabrina Mesko
Transitions into a Heart-Centered World
by Gururattan Kaur Khalsa,Ph.D.
and Ann Marie Maxwell
Beautiful, Bountiful, Blissful
by Gurmukh Kaur Khalsa
Fenske Holistic Healthcare Center
Chiropractic Care & Nutritional Counseling
www.DrFenske.com
FenskeDC@aol.com
Favorite CDs:
Love is Space by Deva Premal
Anand by Snatam Kaur
Grace by Snatam Kaur
Rise by Anoushka Shankar
Favorite Books:
Yoga for Transformation
by Gary Kraftsow
Healing Mudras: Yoga for Your Hands
by Sabrina Mesko
Transitions into a Heart-Centered World
by Gururattan Kaur Khalsa,Ph.D.
and Ann Marie Maxwell
Beautiful, Bountiful, Blissful
by Gurmukh Kaur Khalsa
