Kundalini Yoga Beginner's Basic Spinal Energy Kriya Series скачать в хорошем качестве

Kundalini Yoga Beginner's Basic Spinal Energy Kriya Series

Beginner’s Basic Spinal Energy Series 🧘🏽‍♀️ ** Remember ** visualize yourself doing the ideal posture even if you can't physically get into it or maintain it. The body responds to the mind. We begin with the Adi Mantra Tune In "Ong Namo Guru Dev Namo" three to five times on one breath. Warmups Posture 1: Spinal Flex — Sitting in Easy Pose, grab onto the ankles with both hands and deeply inhale pulling the spine forward between the arms while lifting the chest up. On the exhale, round the spine backwards. Maintain the head level with the floor so it does not “flip-flop.” Repeat a total of 28 times, then inhale to center. Rest 2 minutes. Spinal flexes have a “multi-stage reaction pattern” which greatly alters the proportions and strengths of alpha, theta and delta waves. Posture 2: Spinal Flex —Sitting on your heels, place the hands flat on the thighs and flex spine forward with the inhale, backward with the exhale. Mentally chant “Sat” on the inhale, “Nam” on the exhale. Repeat 28 times. Rest 2 minutes. Posture 3: Spinal Twist — In Easy Pose, place the hands on the shoulders with fingers in front, thumbs in back. Inhale and twist the torso to the left, exhale and twist to the right. Breathing is long and deep. Continue 26 times and inhale facing forward. Rest 2 minutes. Posture 4: Bear Grip — Interlace and Lock the fingers in a Bear Grip at the heart center. Move the elbows in a see-saw motion, breathing long and deep with the motion. Continue 26 times and inhale, exhale, pull the root lock. Relax 30 seconds. Posture 5: Spinal Flex — In Easy Pose, grasp the knees firmly and while keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back. Mentally chant “Sat” on the inhale, “Nam” on the exhale. Repeat 28 times. Rest 2 minutes. Posture 6: Shoulder Shrugs — Shrug both shoulders up on the inhale, down on the exhale. 1 minute Inhale and hold 15 seconds with shoulders pressed up and Relax the shoulders. Posture 7: Neck Rolls — Roll the neck slowly to the right 5 times, then to the left 5 times. Inhale, and pull the neck straight. Posture 8: Bear Grip — Interlace and Lock the fingers in Bear Grip at the Throat Level. Inhale—apply mul-bandh. Exhale—apply mulbandh. Then raise the hands above the top of the head. Inhale—apply mulbandh. Exhale—apply mulbandh. Repeat this cycle 2 more times. Posture 9: Sat Kriya — Interlace the fingers except for the index fingers, which point straight up like Charlie’s Angels guns. *Male-identified cross the right thumb over the left thumb with the left pinkie on the bottom. *Female-identified cross the left thumb over the right thumb with the right pinkie on bottom. Sit on the heels. Extend the arms overhead hugging the ears and interlacing fingers, palms together and pointing the index finger to the sky. To begin Sat Kriya, close the eyes and focus at the brow point. Rhythmically chant “Sat Nam” Emphasize “Sat” as you pull in on the navel. Relax as you chant a short soft “Nam” and release the lock. 2 minutes Then inhale, apply Root Lock and squeeze the energy from the base of the spine to the top of the skull. Exhale, hold the breath out and apply all the locks. Inhale and Relax. Watch the energy circulate. Posture 10: Relax completely on your back for 5-10 minutes. Our Age is measured by the flexibility of the spine: to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation. Sat Nam 🙏 “May the Light in You Lead Your Way ON!”I'm a 𝑺𝒆𝒍𝒇~𝑳𝒐𝒗𝒆 𝑨𝒍𝒄𝒉𝒆𝒎𝒊𝒔𝒕 & 𝑪𝒂𝒕𝒂𝒍𝒚𝒔𝒕🔮 #Yoga #Breathe #Meditation 𝐒𝐚𝐬𝐬𝐲 𝐕𝐢𝐛𝐞𝐬 ✨𝐌𝐢𝐧𝐝 𝐁𝐨𝐝𝐲 𝐒𝐨𝐮𝐥 ✨ 𝐊𝐮𝐧𝐝𝐚𝐥𝐢𝐧𝐢 𝐘𝐨𝐠𝐚 𝐁𝐫𝐞𝐚𝐭𝐡 𝐌𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧 𝑨𝒘𝒂𝒌𝒆𝒏𝒊𝒏𝒈 𝑾𝒐𝒎𝒆𝒏 𝐭𝐨 𝐭𝐡𝐞𝐢𝐫 𝑷𝒐𝒕𝒆𝒏𝒕 𝑷𝒐𝒘𝒆𝒓 & 𝑷𝒖𝒓𝒑𝒐𝒔𝒆 Follow me on Facebook:   / youbeyouillbeme   Medium:   / selflovealchemy   Twitter:   / lanalabonte   Instagram:   / lanalabonte   LinkedIn:   / llabonte   TikTok: tiktok.com/LoveBombBaby Snapchat: snapchat/LanaLaBonte Wordpress: https://EmbracingInspiration.wordpres... LiveJournal: http://lanabratt.livejournal.com/ Tumblr:   / nourishinglovebites   Blogger: http://embracinginspiration.blogspot....