10 Kundalini Yoga Kriyas for Awakening The Kundalini Shakti – Fitsri Yoga

Any motion carried out throughout Kundalini Yoga apply may be known as a kriya.

Kundalini kriyas contain respiration strategies, chants, and bodily actions that assist awaken the kundalini shakti from its dormant state.

In Kundalini Yoga, launched to the West by Yogi Bhajan within the Nineteen Seventies, kriyas comply with particular directions and are practised to realize a particular final result.

When practised diligently, Kundalini kriyas unblock and activate the chakras, subtly or immediately reworking the physique and thoughts of the practitioner. In addition they goal organs such because the liver, backbone, abdomen, intestines, and eyes.

These kriyas are practised in the identical means Yogi Bhajan taught them, following the steering of Kundalini lecturers. A typical Kundalini Yoga class begins with a gap mantra, adopted by a warm-up, performing a kriya, and concluding with meditation.

You could usually see Kundalini Yoga practitioners carrying white clothes and a white turban, however this isn’t obligatory. Carrying white is usually recommended as a result of it’s believed to push back detrimental power and strengthen the aura.

White can be a logo of peace, which can assist promote a relaxed and centered thoughts when practising kriyas.

By practising kundalini yoga kriyas, one can awaken the dormant kundalini power that lies on the base of the backbone in root chakra. In its woke up state, the power travels by means of the backbone to the crown of the top, activating the seven chakras.

This course of enhances self-awareness and encourages the free movement of prana power.

Within the following part, we’ve talked about 10 frequent kriyas which can be usually carried out by practitioners. You will need to focus in your breath, gaze and sounds you make throughout the kriya as they assist in unblocking energies and rising focus.

1. Breath of fireplace

The Breath of Fireplace is an important and integral a part of Kundalini Yoga kriyas.

This kriya is a respiration method that generates inside warmth, aiding in cleansing and energizing the thoughts and physique. In Breath of Fireplace, you inhale passively and exhale forcefully with out pauses. The tempo and size of every breath needs to be equal.

Breath of fireplace kriya works on stimulating the Photo voltaic Plexus chakra which is the seat of willpower, willpower, and inside power.

Observe the steps under to carry out Breath of fireplace kriya;

Sit in a cross-legged yoga pose, prefeabbly; lotus pose or straightforward pose or thunderbolt pose. Sit tall together with your again upright.
Place your palms on the knees, both in Gyan Mudra or just palms opens dealing with upwards.
Interact your stomach and inhale by means of your nostril. You must really feel your stomach and diaphragm increasing.
With none pause, exhale forcefully. Your stomach and diaphragm ought to snap again into the backbone.
Be sure that the size of inhaling and exhaling are equal. Set up a rhythm and repeat the method for at the very least 30 seconds.
Steadily enhance the time restrict to 5-10 minutes.

After getting completed practising BOF, come again to steady respiration.

This respiration kriya is usually carried out at first of the kundalini yoga class to heat up internally.

2. Sat kriya

Sat Kriya is among the basic kriyas of Kundalini Yoga. In accordance with Yogi Bhajan, practising Sat Kriya for simply three minutes a day can present the advantages of a whole yoga class.

The kriya is known as Sat Kriya as a result of it includes chanting Sat Nam in sync with the breath. Sat (pronounced sut, as in “lower”) means reality, honesty, or righteousness, whereas Nam (pronounced naam, as in “calm”) means title. Chanting Sat Nam is a means of invoking the divine and aligning with the reality inside your self.

Sat Kriya immediately stimulates the awakening of Kundalini Shakti. It gently massages the interior organs, regulates blood strain, and strengthens the guts. Moreover, it fosters the awakening of sexual power and promotes deep rest.

The three decrease chakras Root, Sacral, and Photo voltaic Plexus—are stimulated concurrently, serving to to calm the thoughts and enhance focus.

Observe the steps under to carry out Sat kriya.

Sit in a Vajrasana or Rock Pose. Your again needs to be straight, knees collectively and the highest of your toes needs to be on the bottom.
Stretch each your arms overhead and be a part of your palms. Your higher arms needs to be touching your ears and your elbows mustn’t bend.
Interlock all of your finger besides the index fingers of each arms. Ideally, females ought to cross the left thumb over the precise and males ought to cross the precise thumb over the left. This hand place known as kali mudra.
Begin chanting Sat Nam in a relentless rhythmic method 8 instances in 10 seconds.
On inhalation, pull your navel in and up in direction of the backbone, chant Sat. Whereas exhaling, chant Nam and calm down the stomach.
You do not want to have interaction any locks or bandhas as root and the diaphragm locks are routinely engaged whenever you breath. All through the method of chanting, your backbone stays straight.
Focus your gaze on the center of the brows together with your eyes closed.

If you’re a newbie, do sat kriya for at the very least 3 minutes. Steadily enhance the time to 31 minutes.

On the finish of three minutes, inhale deeply and squeeze the muscle mass from the buttocks previous the shoulder blades. Maintain your breath for a couple of seconds whereas specializing in the Crown Chakra after which exhale utterly.

As quickly as you finish the Sat Kriya, it’s best to comply with it up with an extended deep rest. The everyday time for rest is twice the size of time the kriya was practiced. This rest time is a should as it would give time to your physique to assimilate with itself.

Observe: Sat kriya of kundalini yoga shouldn’t be misunderstood with Shat kriyas of Hatha Yoga. In kundalini yoga, sat kriya is a chant synch with respiration motion whereas in hatha yoga shat kriya (shat means 6) known as to the gathering of 6 yogic kriyas used for inside physique cleaning.

3. Ego eradicator

Because the title reveals, Ego Eradicator kundalini kriya is practised to carry that openness within the coronary heart which removes the sense of I-ness and calms the thoughts.

Ego Eradicator kriya is carried out by opening the arms up & sideways. Then with this arms place Breath of Fireplace is carried out. It is a very talked-about kriya amongst kundalini yoga practitioners.

Training the ego eradicator will open your coronary heart and stability the 2 hemispheres of the mind. It is going to cleanse and strengthen the lungs and enhance spinal power as nicely.

Furthermore, this kriya can even stability your chakras, guaranteeing a smoother movement of prana power. It will promote psychological readability, consciousness, alertness, and quietness.

Observe the steps under to do that kriya.

Sit in an Straightforward Pose (Sukhasana).
Stretch your arms overhead at an angle of 60-degrees. Curl your fingers in order that the fingertips contact the bottom of the fingers. Maintain the thumb prolonged and pointed in direction of the sky.
Shut your eyes and concentrate on the Third Eye Chakra.
Start Breath of Fireplace and proceed for 1-3 minutes.
On the finish of the kriya, be a part of the thumbs on the tips about an inhale and apply the foundation lock on exhale. Take one other inhale and calm down your physique on exhale.

4. Spinal stretch

This kriya is just like the Cat-Cow pose in Hatha Yoga. The one distinction is that you can be practising the spinal stretch in a seated place. By the spinal flex kriya, you possibly can scale back the tightness and stiffness within the backbone.

Doing spinal stretch will make sure that, bodily, there may be an uninterrupted movement of the spinal fluid from the mind to the backbone. Spiritually, all of the chakras will probably be stimulated and promote a free movement of prana.

Sit in an Straightforward Pose (Sukhasana) with eyes closed.
Maintain each your shins or knees.
Inhale and flex your backbone ahead and open your chest. Exhale and flex the backbone backward.
At any time, the shoulders mustn’t contact your ears and be relaxed. Additionally, pay attention to conserving your head straight.

Repeat the train for 3 minutes.

5. Spinal twist

The spinal twist train successfully loosens your backbone, particularly decrease and mid-spine. It releases any stiffness or stress within the backbone and again muscle mass, strengthens the lungs and cleanses your aura.

Sit in an Straightforward Pose (Sukhasana).
Place your arms in your shoulder, fingers within the entrance and thumb on the again. Your higher arms needs to be parallel to the bottom and elbows needs to be consistent with the shoulders.
Twist to the precise as you inhale after which on the left as you exhale. Whereas twisting, your head and backbone will stay straight. Chant Sat on inhale and Nam on exhale.
Don’t be stiff. Enable your again and head to simply twist with the movement.

Repeat the train for 1-3 minutes.

6. Stretch pose

The stretch pose is a difficult and superior train that always causes issues to the practitioners. However in case you are conscious of your breath and concentrate on drawing your power from the navel middle, it is possible for you to to simply conquer this pose.

This pose works on your complete physique. It resets the nervous system, strengthens the belly organs, purifies and rejuvenates the blood. The stretch pose additionally focuses on the third eye chakra which calms your thoughts and enhances your vanity.

Ladies can particularly profit from this pose because it strengthens the reproductive organs.

If you’re a newbie, don’t pressure your physique to carry the pose for 3 minutes. In case you can not maintain the pose for greater than 10 seconds, it’s high quality to let go of the place and calm down for a couple of seconds. Begin once more after stress-free. You’ll be able to regularly enhance the time whereas alternating between holding the pose and stress-free for a couple of seconds.

Lie down in your again.
Lengthen the again of your neck and raise your head and higher chest collectively. Draw your chin in to maintain the top straight and lengthened.
Carry your decrease leg, conserving the decrease again on the bottom, roughly 6 inches from the bottom. Repair your gaze within the suggestions of your toes.
Maintain your hand stretched out in entrance of you with palms down however not touching your physique. It’s also possible to place them beside you, with palms dealing with inwards and never touching the bottom or your physique.
In case you really feel any discomfort in your decrease again, place your arms beneath your buttocks for help or calmly relaxation the heel on the bottom.
Apply Breath of Fireplace on this pose.

7. Entrance life nerve stretch

The Life Nerve Stretch in Kundalini Yoga is identical because the Seated Ahead Bend (Paschimottanasana) in Hatha Yoga. This train strengthens the legs and pelvis whereas stimulating the sciatic nerves. The ahead fold additionally promotes spinal lengthening and strengthening.

Sit together with your legs stretched out in entrance of you.
Seize your large toes together with your finger. Wrap the index and center finger across the toe and press the toenail with the pads of your thumb.
With an elongated backbone, have interaction your navel and bend ahead whereas exhaling. On the subsequent inhale, push up with the power of your legs and the navel. In each circumstances, the top follows final.
Proceed this train for 1-3 minutes whereas respiration deeply.

8. Cobra pose

The apply of this pose is just like Hatha yoga however the intention to carry out is barely totally different. In Kundalini Yoga, the cobra pose is practised to stability the apana. It additionally will increase the prana power movement in order that the power circulates in direction of the upper centres.

By specializing in the Apana, it additionally stimulates and balances sexual power.

Lie down in your abdomen and place your forearms beside your ribs. Maintain your legs joined collectively.
Convey your arms under your shoulders and unfold your fingers to create a agency help and unfold the load evenly.
Inhale and raise your head, chest and backbone upwards whereas conserving your pelvis and legs on the mat. Maintain your shoulder away out of your ears and shoulders blades pressed in direction of the again.
Keep on this pose for 1-3 minutes whereas practising Breath of Fireplace.
On the subsequent inhale, stretch your backbone to the utmost. Maintain your breath within the subsequent exhale and apply the foundation lock. Inhale and exhale whereas slowly coming right down to lie down on the mat utterly.

9. Archer pose

Bodily talking, the archer pose will strengthen your quads, legs, knees, shoulders, and arms. Internally, it would stimulate the third eye chakra and promote emotions of fearlessness, willpower, and willpower.

Begin by standing within the Tadasana (Mountain Pose).
Step your left foot to the again by approx. 3 toes. Place your left heel on the ground and switch the toes to a 45-degree angle. Your left leg needs to be straight.
Bend the precise knee in order that your thighs are parallel to the ground and your knee is consistent with the ankle. Be sure that your proper foot heel is consistent with the arch of the left foot.
Curl the fingers of each arms into your palm besides the thumb. Put your arms in entrance of your with this hand formation.
Pull your left hand again in order that the fist is close to the left shoulder as when you have been pulling the arrow from the bow. Your proper arm needs to be parallel to the bottom and each the shoulders needs to be in line.
Focus your gaze on the tip of your right-hand thumb.

Apply this pose for 3 minutes on every leg.

10. Deep Rest

Simply as a Hatha Yoga session ends with Savasana (Corpse Pose), Kundalini Yoga additionally incorporates a deep rest method. The aim is just like permit the physique to soak up and benefit from the modifications caused by the kriyas. You’ll be able to bask within the rejuvenating power of your aura and let your physique totally calm down.

Merely lie in your again together with your arms by your sides, palms dealing with up. Shut your eyes and calm down for 11 to fifteen minutes..

Conclusion

The kriyas talked about above are just some among the many many Kundalini Yoga kriyas taught by Yogi Bhajan. By stimulating and activating the chakras and prana power movement, you permit the Kundalini power to align and rise upward.

By combining breath, gaze, and sound, you additionally activate the third eye and crown chakras, fostering a connection to divine consciousness the final word aim of any yoga apply.