Raja Yoga Meditation - Sat Kriya

Here is a very helpful video for practicing Sat Kriya.

Energy, Expression, Extroverted, Enthusiasm

Wake up now with Surya Kriya

This is a very easy Kundalini Yoga Set that will energize you when you need an energy boost! This kriya is named after the energy of the sun -- surya. It makes the mind clear, analytic and action-oriented. This set is best practiced in the morning.

Please contact me if you would like me to send you the PDF of this kriya.

ASANA 1) Right Nostril Breathing

Breathing through the Right Nostril. Sit in Easy Pose with a straight spine.
Rest the right hand in Gyan Mudra on the knee.
Block the left nostril with the thumb of the left hand.
The other fingers point straight up.
Begin long, deep, powerful breaths
in and out of the right nostril.
Focus on the flow of breath.
Continue for 3 to 5 minutes.
Inhale and relax.

ASANA 2) Sat Kriya

Sat Kriya: Sit on the heels with the arms overhead and the palms together.
Interlace the fingers except for the index fingers, which point straight up.
** Men cross the right thumb over the left thumb;
** Women cross the left thumb over the right.
To do Sat Kirya begin rhythmically chanting Sat Naam, emphasizing Sat as you pull the navel in. On Naam, release the lock. Focus at the brow point.
Continue for 3 minutes.
Then inhale, suspend the breath, apply mulbandh and imagine your energy radiating from the Navel point and circulating throughout the body.
Relax.
Repeat the exercise for 3 minutes.
Then inhale, apply mulbandh, and mentally draw all the energy to the top of the finger-tips. Relax.

ASANA 3) Spinal Flex

Spinal Flex: Sit in easy pose.
Grasp the shins with both hands.
Inhale, stretch the spine forward and lift the chest.
Exhale, let the spine flex backwards.
Keep the head level during the movements.
On each inhale mentally vibrate the mantra Sat, on the exhale vibrate Naam.
On each exhale apply mulbandh.
Continue rhythmically with deep breaths 108 times.
Then inhale, hold briefly with the spine perfectly straight.
Exhale. Relax.

ASANA 4) Frog pose

Frog Pose: Place the toes on the ground,
heels together off the ground,
fingers on the ground between the knees,
and lift the head up.
Inhale,
raise the buttocks high.
Lower the forehead towards the knees
and keep the heels off the ground.
Exhale, come back to the
original squatting position,
face forward.
Continue with deep breaths 26 times.
Inhale up, then relax down onto the heels.

ASANA 5) Neck turns

Neck Turns: Sitting on the heels, place the hands on the thights.
With the spin very straight,
inhale deeply and turn the head to the left.
Mentally vibrate Sat.
Exhale completely as you turn the head to the right.
Mentally vibrate Naam.
Continue inhaling and exhaling for 3 minutes.
Inhale with the head straight forward.
Relax.

ASANA 6) Spinal bend

Spinal Bends: Sit in easy pose.
Grab the shoulderts with the
fingers in front and the thumbs in back.
The upper arms and elbows are parallel to the ground.
Inhale as you bend to the left,
exhale, and bend to the right.
Continue this swaying motion with deeps breaths
for 3 minutes.
Then inhale straight.
Relax.

ASANA 7) Meditate

Meditate: Sit in a perfect meditative posture with the spine straight.
Direct all attention through the brow point.
Pull the navel point in
– hold it – apply mulbandh.
Watch the flow of breath.
On the inhale listen to silent Sat,
on the exhale listen to silent Naam.
Continue 6 minutes or longer.

breath!

Build Your Own Nobility

Build Your Own Nobility
as taught by Yogi Bhajan at Woman's Camp, 9 July 1998

Part 1:
POSITION 1: Listen to Jaap Sahib. When Namastang begins, touch your forehead to the floor in Yoga Mudra and then sit up again on your heels. Sit up straight during the instrumental breaks.

Keep up this rhythm for 11 minutes, or for the entire Jaap Sahib.



Part 2:
POSITION 2: Stand in Archer Pose, start with right leg forward. Sing Shabad Hazare (Mere Man Loche) alternate each verse with Aad Sach, Jugaad Sach, Habhae Sach, Nanak Hosee Bhae Sach

Sing for 15 minutes per side.

If you make this a routine in your life, you will never need to face a problem for which you don't have an answer. You'll be the strongest, most sensible, extremely intelligent and alert woman who will be In a position to face sequences and consequences affecting your life.

The question is not what your age is, the question is what your energy is and what your tolerance is.

Benefits of the postures: brings your nervous system into harmony. stomach systems are renewed.

Nabhi Kriya

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 practice, start with 3 to 5 minutes on the longer exercise. Together, these exercises get the abdominal area in shape quickly, and activate the power of the Third Chakra.

I find that it's helpful for me to start this kriya by aligning my body. I alternate stretching my shoulders with hips-legs: so as I slide my left shoulder up to my left ear, I alternately stretch my right hip down, and vice verse with opposite shoulder and hips. I do this a few times to help me come into perfect alignment.

POSITION 1: Alternative Leg Lifts

On back, inhale and lift right leg up to 90 degrees. Exhale and lower it.


Repeat with left leg.
Continue alternative leg lifts with deep powerful breathing for 10 minutes.
This is for the lower digestive area.

POSITION 2: Leg Lifts
note: my left hand is holding the auto shutter trip for the camera: the posture is fingers on both hands are pointing to the ceiling, and palms face each other.

Without pause, lift both legs up to 90 degrees on inhale, and lower them on exhale. For balance and energy, have the arms stretched straight up, palms facing each other. 5 minutes. This is for the upper digestion and solar plexus.

POSITION 3: Knees to Chest

Bend knees and clasp them to the chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes.
This eliminates gas and relaxes the heart.

POSITION 4: Outstretch Legs

Beginning in Position 3, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60 degrees. Exhale and return to original position. Repeat and continue for 15 minutes.

POSITION 5: Leg Lift

On back, bring left knee to the chest, hold it there with both hands and rapidly raise the right leg up to 90 degrees and down, inhaling up, exhaling down for 1 minute.


Switch legs and repeat for 1 minute.

Repeat the complete cycle once more. This sets the hips and lower spine.

POSITION 6: Front Bends

Stand up straight, raising arms overhead, hugging ears and press fingers back so that palms face the sky or ceiling.



Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, very slowly with deep breathing. On exhale, apply mulbandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 minute. This is for the entire spinal fluid and the aura.

POSITION 7: Relax

Totally relax or meditate for 10-15 minutes

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