Summary
Kundalini yoga is one that blends your spiritual and physical practice, which includes easy breathing techniques, meditation and chanting of mantras.
Kundalini yoga begins with the chanting of the Aadi Mantra followed by a pranayama warm-up, kriyas, relaxation, meditation and culminates with a song.
Kundalini Yoga includes easy and pranayama: like Adho Mukh Swansana, Bhujangasana, Dhanurasana, Ustrasana, etc. and much more.
Research suggests that Kundalini yoga benefits may include: relieving anxiety, helping to cope with stress, reducing cortisol levels, improving strength, and improving confidence, creativity, problem solving, and productivity. it happens .
Introduction
Kundalini yoga is an ancient practice that combines asanas, mantras, postures, meditation and breathing exercises to stimulate the Kundalini energy, thereby enhancing one's mental and creative potential and making life complete.
There have been many types of yoga based on different types of yogas dating back thousands of years. Kundalini yoga is a mixture of Bhakti yoga (the yogic practice of devotion and chanting), Raja yoga (mediation/practice of mental and physical control) and Shakti yoga (for the manifestation of power and energy).
History of Kundalini Yoga
Kundalini yoga is so ancient that no one has been able to pinpoint exactly how this yoga originated, but records show that Kundalini is mentioned in the Upanishads, a sacred Vedic collection dating back to 1,000 BC. The Kundalini yoga taught today was developed by Yogi Bhajan, which was based on a 5,000-year-old authentic system of yoga practice and meditation.
Kundalini yoga gets its name from the Sanskrit word kundala, which means "circular". Kundal is believed to represent a coiled snake that resides in your spine and acts like spiritual energy or life force.
The coiled energy is said to represent the creative potential of a person. The practice of Kundalini yoga is to "stimulating the sleeping Kundalini energy from its coiled base" through the six chakras, or energies, that reside along the spine.
What is Kundalini Yoga?
Kundalini yoga means a yoga that involves the use of spiritual and physical activities, which include dynamic breathing techniques, meditation and chanting of mantras, to bring satisfaction in life by increasing one's creative potential .
According to Kundalini yoga, a regular practice, even if it's only for a few minutes per day, can help create greater inner peace, promote relaxation, and help through meaningful relationships, work, and creative potential . can increase life satisfaction.
The practice of kriyas and meditation in Kundalini yoga aims to increase body awareness and prepare the body, nervous system and mind to handle a positive change in energy. Kundalini yoga focuses mostly on the navel and spine, which are the focal points of energy, also known as meridians.
Benefits of Kundalini Yoga
1. Kundalini Yoga Promotes Mental Strength
- Many emotional benefits are associated with Kundalini practice , including building relationships with oneself, self-sensitivity, mental clarity, increased productivity and effectiveness, creativity, bravery and fulfillment.
- According to a 2004 study published in the Journal of Complementary and Alternative Medicine , the ancient system of Kundalini yoga includes a vast array of meditation techniques and practices that have been found to be beneficial in the treatment of psychiatric disorders—including obsessive-compulsive disorder (OCD). , anxiety disorders, phobias, addiction and substance abuse disorders, major depressive disorder, dyslexia, grief, insomnia and other sleep disorders.
- A Kundalini practice encourages the knowledge of knowing oneself, which improves self-awareness and is beneficial for problem-solving and creativity.
2. Kundalini yoga increases physical strength
- Practicing some Kundalini yoga can be a good workout. The practice of Kundalini yoga is to strengthen the nervous and endocrine systems of the body.
- In Kundalini yoga, one has to test material desires beyond the limits of one's ego.
- In Kundalini yoga, a variety of exercises have been given to target the physical strength such as Adho Mukha Swanasana, Bhujangasana, Dhanurasana, Ustrasana, etc.
- On a spiritual/emotional level, Kundalini Kriyas that focus on the core function are also said to empower and help improve self-confidence, self-reliance, and willpower.
3. Kundalini Yoga works against the ill effects of stress
- A 2017 study published in the International Journal of Yoga found that after three months of regular practice, Kundalini yoga has an immediate effect on salivary cortisol levels and causes a small but significant reduction in perceived levels of stress.
- Belly breathing helps to calm the body and bring about positive changes in brain activity that helps protect against the negative effects of stress.
4. Kundalini Yoga is beneficial in preventing bad habits/addiction
- A regular practice can help combat chronic stress, negative thinking, self-doubt, procrastination and resentment, which are seen as underlying causes of addictive behavior.
- Studies have found that yoga and meditation can build coping skills, increase insight, and enhance self-awareness that positively affects the neural and behavioral processes implicated in addiction and addiction.
How is Kundalini Yoga Mudra and Practice?
- To do Kundalini yoga, we have to understand what happens in it.
- First of all, first of all, the candidate should chant the Aadi Mantra, that is "Ong Namo Guru Dev Namo," which translates to something like "Salute to the truth within you, after that the second number should be warm-up by doing Pranayama , doing kriya / yoga asanas on the third numberMust, rest and meditate on the fourthshould and end with a songwanted
- It is 60–90 minutes and includes a 5–10 minute warm-up, 30–45 minutes of action, 5–15 minutes of relaxation/layout and 11–31 minutes of meditation.
What are the activities of Kundalini Yoga?
Downward -Facing Dog Pose
- With your thumbs touching and fingers slightly out (set apart if you have a shoulder injury), transition into Downward Lunge Dog Pose.
- Keep your feet hip-distance apart.
- Engage core and lift weights off shoulders to pull hips up and back.
- Take long, deep breaths for 3 minutes. This pose, essentially an inversion, allows energy to flow towards the brain.
Bhujangasana - Cobra Pose
- lie down on your stomach
- Place your hands under your shoulders, fingers spread wide
- Place your palms near both the sides of the chest. Your hands should be close to the body and elbows should be facing out.
- Keep your forehead on the floor and let your body loose
- Exhale and lift the elbows, keeping a slight bend in the elbows, keeping the chest open and the shoulders relaxed.
- Hold for 2 minutes while taking deep breaths.
- This pose draws energy towards the spine and opens up the chest.
Dhanurasana - Bow Pose
- lie down on your stomach
- Bend your knees and reach for the tops of your ankles or feet.
- Inhale and lower your shins, lifting your thighs and chest off the ground.
- Place the long back of your neck and hold for 2 minutes. Breathe in and out.
- This pose draws energy into the spine and improves digestion by stimulating the energy at the navel point.
- Rest on your stomach, arms along your torso and head turned to one side.
- Relax and breathe for 1 minute.
Ustrasana ( Camel Pose ) - Camel Pose
- Stand on your knees and shins, torso straight.
- Place your hands on your hips.
- Pull your abs in to support your lower back. Relax your shoulders and press them gently into your back.
- Inhale and lift your chest.
- Place your hands on your hips or drop them back on your heels.
- If it's comfortable for your neck, drop your head back.
- Do it for 1 to 2 minutes.
Balasana ( Child's Pose) - Child's Pose
- get down on your knees
- Plant it on the ground on your hips and on your forehead.
- Extend your arms in front of you with shoulder distance apart and relax.
- Relax here for 1 minute, returning to your natural rhythm with your breath.
- Then, bring your hands along your body. Rest here for 1 minute, so that your breathing becomes normal.
Pranayama is an integral part of Kundalini yoga, as it serves the purpose of cleansing the nadis, or subtle channels and passages, which help to awaken the Kundalini energy.
Here we are telling you some important Pranayama which are useful in Kundalini Yoga.
- Sit in a comfortable posture with your hands resting on your knees. Keep the tips of your index finger and thumb touching (this is called Jnana Mudra). Keep your eyes closed and focus on your brow point. With an inhale and even exhale through the nose. Repeat for 3 to 7 minutes.
- Sitting comfortably with a straight spine and the crown of your head lifted, bring your right hand towards the nose and use your right thumb to gently close the right nostril. Inhale slowly through your left nostril, then close with your ring finger. Hold your breath for several seconds. Open your right nostril and exhale slowly. Keep your left nostril covered so that you only inhale completely through the right. Open your right nostril, inhale slowly, then close it with your thumb. stop again. Exhale through the left nostril. Continue this cycle, switching sides and exhaling before switching sides. Repeat this pattern 5-10 times or more.
- Sit in an easy pose with your eyes closed, gently up and at the brow point. Inhale in four equal strokes through the nose and then exhale in four equal strokes through the nose. Continue for 3 to 11 minutes.
- Cold water showers are not a breathing technique, but it is recommended for at least three minutes on most days of the week to stimulate the nervous system and boost the immune system. Before getting into the shower, a traditional practice is to brush your skin and massage almond oil or coconut oil all over your body.
Precautions
- If you have any back or neck problem, mention it to your teacher before starting Kundalini practice.
- If breathing techniques make you feel dizzy, lie down, try to relax and return to your normal breathing pattern until you feel better.
Disclaimer:the Fittofitter.com with article, commentaries, latest news, advice, and reviews covering the world of good health and long life. the material in this site provided for personal, non commercial, educational and informational purpose only and does not constitute a recommendation or endorsement with respect to any company or product. you agree that we have no liability for any damage. we are not liable for any consequential, incidental, indirect, or special damage. You Indemnify us for claims caused by you. you should seek the advice of a professional regarding your particular situation.
