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.

natural cycles

Bow Pose is a gentle way to ease menstrual cramps.

Nabhi Kriya practice is on hold for a few days as I move through the natural cycle of my body.

Yoga Postures to Avoid During Menstruation

Yoga is a great way to alleviate menstrual cramps and mood swings, but the postures should be more relaxing and not straining. During menstruation, a woman should avoid the following postures:

1. any exercises that strain the lower back such as leg lifts
2. strong navel point exercises (like nabhi kriya)
3. mul bhand
4. breath of fire
5. inversion exercises (shoulder stand, plow pose)

Yoga Postures to Practice During Menstruation

To keep my navel point in balance, I have been practicing bow pose and cobra pose with long deep breathing. Rock pose is an excellent posture to sit in during meditation. It really relaxes my cramps.

Daily Movement through Menstruation

Avoid Heavy Lifting: Every month, I realize how much lifting that I do daily. During the days of flow, a woman should avoid any heavy physical demands and recognize that she is a female, she is delicate, she is beautiful, and she is menstruating.

This doesn't mean drop out, or become helpless. Rather, my approach to these few days is to move slower and more deliberate. I avoid lifting anything that would require me to use both hands. I'm a weightlifter-bodybuilder, so I'm very strong. But during these days, my partner loves that I call on him to move something for me. He loves that he is needed and his brawn is appreciated.

More postures that are supportive of menstrual cycle.

Menstruation is a beautiful female experience. As women, we experience menstruation universally, trans-culturally, and for the greater part of our lives on this planet. When we take care of our selves, and flow in the rhythm of our bodies, this cycle doesn't have to be painful, or uncomfortable. It is a time to remember our refinement and grace. It is not a sign of weakness, nor debilitating.

Embrace Yourself and Be Kind. Menstruation is not a Curse.

From my own experience, several years ago I embraced my monthly cycle. I used to experience debilitating cramps, vomiting, and overall depression. After I embraced it all and accepted it rather than dread it, everything moved into balance. I still experience cramps and mood swings in various degrees, but because of my attitude, they are not as severe.

How Nabhi Kriya Helped Ease My Monthly Cycle

This last month of strong navel point yoga has brought me to the most balanced cycle that I've ever experienced; no cramps and almost no disruption to my emotional balance. Without expectations, I've discovered another wonderful reward in my 40-day journey of nabhi kriya. As my period only lasts for under three days, I will resume the nabhi kriya tomorrow.

**I follow these practices as taught by Yogi Bhajan

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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alternative travel yoga

Even on a quick stop, try to stretch.

So I was minding my business, as any good yogini would do, when I met a guy that likes motorcycles. Okay. That is okay. Then, a few months later he decides that he wants to ride his motorcycle 4,000 miles across the United States...and wants me to come with him.

Obviously, the first question is "what kind of shoes will I bring?"

But before I could protest that I could only bring one pair, I was schooched up behind this hunk on the back of his BMW bike and we were headed down the highway. Searchin' for adventure.

The first few hundred miles went by silently. But after the 400th or so mile, and days later, our bodies got a little whacked.

What's a yogini to do?

STRETCH whenever the bike comes to a stop and the hunk wants to disembark. (get the hunk to stretch too)

BREATH deep all the time.

SING MANTRAS to keep from getting bored or falling asleep.

COUNT BLESSINGS that prayers were answered and a gorgeous hunk whisks you away on the back of his BMW across the country. (a modern day white stallion)



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hotel workout

Avoid gym separation anxiety and get your workout in your room. Flex-bands are lightweight and take up no room in your suitcase. Pack one or two for a nice maintenance workout.

Don't forget to use your own body weight. What did those neanderthal-body builders do before Olympic weight plates?

Push ups - Sit ups - Squats

Trust me, you won't have the time, energy, or facilities to stick to your usual routine, but don't be discouraged. Instead, set a target that you can achieve...even when totally wiped out from travel...and remember that anything is still better than nothing.

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don't disembark and then sit!

Yoga stretches are great to lengthen your muscles and release tension after a long flight. Don't be afraid to find a quite area and just stretch.

You can usually find a quiet space to do some simple yoga postures. I have been in the most busy airports in the world and I can always find a small area where I can stretch...almost in private.

I can't tell you how many people I've watched disembark from an 8- or 12-hour flight, walk into the terminal, find their departure gate, and sit to wait for their next flight. It's like they fall in line and do what is expected of them. Sit. Wait. Good boy. Good girl.

Get yourself in step. Yoga is not only about stretching and asanas. Connect breath with movement.

You've got the opportunity. MOVE! Walk up and down the terminal. Try to avoid the elevators, escalators, and people walkways. WALK. WALK. WALK. Connect your breathing with your walking. That's yoga.

Make your movement around a terminal easy. Most international airports offer trollies to cart around carry-on bags. Use one. Give your back a chance to be free. Plan ahead and wear shoes that will be kind to your feet when you're walking up and down the terminal area.

Airport terminals usually don't offer a wide variety of activities. There is always shopping. Browsing through the duty free shops is good for the mind. (e.g.: gentle distractions, practice neutral mind, practice non-attachment...who in their right mind would pay that much for a pen...oh, and non-judgement)

Maintain your yogic diet to help your gut travel better.

Avoid those junk food isles. Duty free sounds good and looks even better. But "free" doesn't mean "no calories." Avoid junking up and avoid caffing up. Stick to water and fruit. And, even though I'm sure it is noon somewhere in the world, avoid saucing up with alcohol.

Travel gives your body and mind plenty of challenges to adjust and balance. Adding alcohol to the mix will just gob much unpleasantry into the uncomfortableness of it all. It really doesn't help with jet lag, at all. I should know. I once thought getting as drunk as possible would get me through jet lag and all the travel blahs. After I started consistently practicing yoga, I found that maintaining my yogic diet by consuming no alcohol, no coffee, and no sugar gave me the best traveling experiences. Bon voyage, yogis.

Yogic stretching in the Amsterdam airport.
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stretch whenever you can

It's so glamorous to think of flying off to some far away place, but getting there is not always glamorous. A long trip can easily make one's body stiff and tense after hours of being couped up. Especially if you're unlucky enough to be crammed in the middle of 6 other passengers.

I'm sure it looks good on paper, but our bodies are just NOT designed to be cramped into these ridiculous seating arrangements for hours at a time.

But if you like to travel, or you travel a lot, it's a must to find your own special way to convert this small little space into your own personal gym...without looking like a total freak.

It's pretty easy to make your body happier just by shifting your seat in your seat every now and again. And, really, you won't tick off the person tightly squeezed next to you. You might inspire them to do the same. Yes, it's really possible to stretch in that little cramped space!

Try these ideas when your seated in a plane or train (or your auto, only if firmly stopped at a stop light or being chauffeured.)

- NECK: gently tilt your head to one side until you feel a gentle stretch. Deep breath. Hold there for a few seconds, then repeat on the other side. Deep breath.

- SHOULDERS: Move your shoulders forward, rolling them up, then roll them backwards as you roll them back down. Do this three times in one direction. Switch directions.

- SHOULDERS: Bring your hands into the small of your back with palms facing out. Push your elbows back. Imagine your upper crust expanding across the hull of the plane.

- ANKLES: Lift one foot and circle your toes in one direction, and then the opposite direction.

- BUTTOCKS: Squeeze your buttocks together hard. Hold. Deep breath. Release. Do this many times until your butt can't sqeeze anymore.

- Don't be afraid to get up and walk to the toilet. Even if you don't use the toilet. Just walk. Yes, the poor trapped gentleman (or woman) next to you will acted all annoyed, but again...think positive. Maybe you'll inspire them to get up and walk around too.

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