Lotus Roots
Kundalini Yoga
Let Your Self Blossom!
Katie and Gurmukh at Grand Geneva Conference 2007
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meditation Chant to Work
through Many Blocks
Posture: Sit tall, spine straight.
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
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.
*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!
Yoga Sprouts!
new website:
www.yogasprouts.org
The Yoga Room
Lisa Lawrence/ Guru Anand Kaur
On-going Classes and Teacher Training
Madison, Wisconsin
www.lisasyogaroom.com
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
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
