Kundalini Yoga Beginners Guide, Joga
[ Pobierz całość w formacie PDF ]Kundalini Yoga
as taught by Yogi Bhajan
Compiled by Datta Singh
with many thanks to Guru Singh for his support and
inspiration
The Science of Kundalini Yoga
K
UNDALINI
Y
OGA
Kundalini Yoga is the original and most powerful of the twenty-two schools of yoga, all of
which are beneficial. The Yoga Sutras (writings) say that what you can achieve in 12 years of
Hatha Yoga, plus 6 years of Raj Yoga, plus 3 years of Mantra Yoga, plus 1 year of Laya Yoga
can be accomplished in a single year of perfectly practiced Kundalini Yoga.
Kundalini Yoga is designed for the active person with responsibilities in school, work, family
and the world. It was maintained as a secret oral tradition for thousands of years which
protected the techniques from abuse, but also created an unnecessary image of mystery.
Kundalini Yoga can be practiced by anyone if it is done gradually and according to the
instructions.
As our society becomes increasingly technological, our world becomes more intimately
connected and influenced by its numerous cultures. The pace of change is on the rise and the
stress on our body’s nervous system is increasing. The science of Kundalini Yoga allows us to
tap into a technology that helps us cope with this escalating change. The inner science of the
mind is the tool that will enable us to cope with the pressure of these changes. It is the mind that
interprets our outer and inner worlds and it is the mind that we must train to guide us through
the flow of change.
As a beginning student you should go at a pace that suits your flexibility and endurance. As you
feel more comfortable with the exercises taught in class, begin to practice at home. If you can
practice at the same time each day, you will find that you will improve rapidly. Try to take one to
three yoga classes a week and one workshop a month to establish a firm foundation for an
effective program that fits your needs, goals, capacity and lifestyle. Wear loose exercise clothes
to class, preferably of cotton or other natural fiber and if you wish, bring an exercise mat.
Class Structure
Class Technologies
Opening Mantra:
Ong
Pranayama
Breathing Techniques
Infinite creative
Asana
Body Postures
Namo
I call on that
Mudra
Hand Positions
Guru
Transforming Wisdom
Mantra
Sound Currents
Dev
Subtle Energy
Bhanda
Body Locks
Namo
I call on that energy
Theme Topic
Warm-Up Exercises
Main Kriya
Meditation
Deep Relaxation
April 25, 2002
page 1 of 10
For further information contact
3HO Kundalini Yoga Centrum
•
T.a.v. Hari Kaur Khalsa
Den Texstraat 46
•
1017 ZC Amsterdam
•
(020) 420-7734
The Science of Breathing
P
RANAYAMA
The yogic science of breath is called Pranayama. Pranayama is the control (yama) of the life
energy (prana) through breathing exercises. Kundalini Yoga employs a wide range of breathing
techniques. The breath, its rhythm, and its depth relate to different states of health,
consciousness, and emotion. Kundalini Yoga uses the breath scientifically to change energy
states. There are a few basic breaths that should be mastered in order to freely practice the
kriyas.
L
ONG
D
EEP
B
REATHING
The simplest of all yogic breaths is long deep breathing. It is a habit that we in our western
culture have lost. Our normal tendency is to breathe shallow and irregularly. This leads to an
emotional approach to life, chronic tension, and weak nerves. The lungs are the largest organ of
the human body. Average lungs can enlarge to a volume of almost 6,000 cubic centimeters.
Normally we use only 600 – 700 cubic centimeters of that capacity. If you do not expand the
lungs to their full capacity, the small air sacks in the lungs, called alveoli, cannot clean their
mucous lining properly. Therefore you do not get enough oxygen so toxic irritants that lead to
infections and disease build up. By taking a deep breath you can expand the lungs by about
eight times. If you establish a habit of breathing long, deep and slowly, you will build your
endurance and patience. A long deep breath can bring you back to your center, even in chaotic
circumstances.
Posture (Asana)
Sit in a comfortable meditative posture, i.e., easy pose, with a straight spine.
Nose
The normal breath should always be through the nose. Breathing through the nose filters the air,
warms it, and humidifies it, so that the air does not disturb the sensitive ecology of the lungs.
Most importantly for the yogi, the nostrils are connected to the Ida (left nostril - feminine
energy) and Pingala (right nostril - masculine energy) and therefore Prana is taken into the body
through the nose.
Inhale
Begin by pushing the navel point outward and then filling the lungs with prana from the
abdomen upward.
Exhale
To exhale completely, breath out as much “left over” air as possible.
April 25, 2002
page 2 of 10
For further information contact
3HO Kundalini Yoga Centrum
•
T.a.v. Hari Kaur Khalsa
Den Texstraat 46
•
1017 ZC Amsterdam
•
(020) 420-7734
B
REATH OF
F
IRE
Breath of Fire is a rapid, rhythmic, bellow type of breathing method. This breath is used
consistently throughout Kundalini Yoga Kriyas. In Breath of Fire, the focus of energy is at the
navel point. The breath is fairly rapid, 2 to 3 breaths per second, continuous and powerful with
no pause between the inhale and exhale.
Posture (Asana)
Sit in a comfortable meditative posture, i.e., easy pose, with a straight spine.
Exhale
As you exhale, the air is pushed out by pulling in the navel point and abdomen towards the
spine. In this motion, the chest area is moderately relaxed.
Inhale
As you inhale, the air is pulled in by pushing the navel point forward to bring the air into the
lungs.
This is a very balanced breath with no emphasis on either the exhale or inhale, and with equal
power given to both. Breath of Fire is a cleansing breath which cleans the blood and releases old
toxins from the lungs, mucous lining, blood vessels, and cells. Regular practice expands the
lungs quickly. You can start with three minutes of Breath of Fire and build to twenty.
While
pregnant or menstruating, substitute Long Deep Breathing for Breath of Fire.
S
ITALI
P
RANAYAMA
Posture (Asana)
Sit in a comfortable meditative posture, i.e., easy pose, with a straight spine.
Exhale
Exhale through the nose.
Inhale
Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the
tongue and mouth.
Sitali Pranayama is a well known practice that soothes and cools the spine in the area of the
fourth and sixth vertebrae. This in turn regulates the sexual and digestive energy. This breath is
often used to regulate fevers and blood pressure and to cure digestive ailments.
April 25, 2002
page 3 of 10
For further information contact
3HO Kundalini Yoga Centrum
•
T.a.v. Hari Kaur Khalsa
Den Texstraat 46
•
1017 ZC Amsterdam
•
(020) 420-7734
The Science of Body Postures
A
SANA
All forms of yoga use Asana as a part of their practice, even if the Asana is as simple as sitting
in a comfortable meditative posture. One of the main reasons why Kundalini Yoga works so fast
and effectively is its use of angles in its Asanas; this is one of the “secrets” of its success.
Lifting the legs to different heights creates pressure on specific glands and organs depending
upon the angle of the lift. Pressuring the glands causes them to secrete. When the pressure is
released and the body is held motionless, the glandular secretions that have been stimulated have
an opportunity to circulate freely throughout the body. The result is a balanced glandular system
which has a definite effect on your emotional stability through the chemistry of your body.
The key idea within an Asana is that all parts of the body are well-balanced, comfortable and
aligned. In certain deep meditations your consciousness may alter to the degree that you
temporarily lose normal body awareness. In that case, the posture must be balanced in such a
way that it is easy for the body to hold the Asana without conscious effort. If you are
imbalanced then your muscles may jerk or spasm to adjust for the imbalance. That little spasm
can cause a negative response in the body so make sure that you are well-balanced and
comfortable in the Asana, if not, ask your instructor for assistance.
Some Guidelines for Asana
1. Sit on a surface that’s not too cold or too hard.
2. Use a sheepskin or a mat for support. A sheepskin or other natural fiber such as wool,
cotton or silk provides an electro-magnetic insulation from the ground.
3. Wear comfortable clothes made of natural fibers such as sweats.
4. If you must eat before class only eat something light like a piece of fruit and avoid eating
anything heavy two hours before class.
5.
Take your socks off. Our feet have approximately 72,000 nerve endings in them. When we
allow our feet to breath we allow our nervous system the chance to connect with the energy
surrounding us.
6.
While pregnant or menstruating ask your instructor for a variation when the asana
stimulates the navel center or calls for an inverted pose.
April 25, 2002
page 4 of 10
For further information contact
3HO Kundalini Yoga Centrum
•
T.a.v. Hari Kaur Khalsa
Den Texstraat 46
•
1017 ZC Amsterdam
•
(020) 420-7734
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