Kundalini Yoga kriyas, Osho i Yoga Kundalini, Kundalini Yoga
[ Pobierz całość w formacie PDF ]//-->Kundalini Yoga for balancing the auraKY kriyas(From Kundalini Yoga for Youthand Joy)1. Sit in Easy Pose. Bend your elbows out to the sides atshoulder level and slightly cross your hands in front of youropen eyes. Spread your fingers wide, like a fan (A). Thenmove your upper arms from the elbow, bringing the handsslightly out to the side and back again. The upper arm willbe parallel to the floor (B) Continue this motion rapidly andforcefully for 3 minutes.This exercise works on the eyes.2. Stand up and move into Archer Pose, with the right legbent forward so the knee is over the toes. The left leg isstraight back with the foot flat on the ground at a 45 degreesangle to the front foot. Raise the right arm straight in front,parallel to the ground and make a fist as if grasping a bow.Pull the left arm back as if the pulling the bow string backto the shoulder. Face forward with the eyes fixed on thehorizon above the fist (A). From this position begin bendingthe right knee so the body drops down (B), and then comesback up. Continue this motion powerfully and rhythmicallyfor 2 minutes. Switch sides and continue for 2 moreminutes. Return to the first leg and arm position andcontinue for 30 seconds more.3. Come into Cobra Pose. Lie down on the stomach with thepalms flat on the floor under the shoulders and the heelstogether with the soles of the feet facing up. Arch the spinefrom the neck to the base until the arms are straight with theelbows locked (A). From this position, raise the buttocks upinto the air into Triangle Pose supporting yourself on yourpalms and soles of your feet, with your body formingstraight lines, heels to buttocks and buttocks to wrists (B).Then return to position A and alternate movements at aspeed of 2 seconds per posture for 5 minutes.4. Sit in Easy Pose with a straight spine and play the tape ofthe Wahe Guru Jeeo meditation. When you hear the wordsWahe Guru or Wahe Jeeo, pull Muhl Bhand, pulling in onthe muscles of the rectum, sex organs and navel point forthe length of the phrase, then relax and meditate on thewords in between. When you hear the Toohee, take onepowerful breath of fire, an equal inhale and exhale from theabdomen, for the length of the word, then relax andmeditate in between. Continue for at least one cycle of themeditation (approximately 14 minutes).This meditation moves the energy from the 3rd chakra outinto the aura, and returns to the 3rd chakra energising eachchakra. If you practice it for the full length of the tape for90 days, you will perfect the meditation.Kundalini Yoga for connecting with your source of infinite energyKY kriyas1. Sit in easy pose. Stretchyour left arm out to theside with the fingers ingyan mudra and the palmup. The right elbow is bent,the palm faces forward,and the hand is about thelevel of the ear. The rightthumb and sun finger (ringfinger) connect to formsurya mudra while theother fingers point upward.Inhale and exhale. Hold thebreath out and pull thenavel, mentally chanting"Har" with each pull of thenavel. Begin by chanting"Har" eight times with thebreath held out. When youare comfortable with that,increase the number oftimes you pull the naveland mentally chant "Har"until you can chant "Har"twenty times before youinhale. 11 Minutes.To finish: Rapidly pumpthe navel 108 times eitherwith the breath held in orwith the breath held out.(Your choice)Kundalini Yoga for conquering depressionKY kriyas1. Slowly arch your bodyup into wheel pose.Inhale through the noseand exhale through themouth. Breathe slowly,with a deep, full inhaleand exhale. 5 Minutes.2. Come into shoulderstand and from thisposition, lower your leftleg, bringing the toes tothe ground behind yourhead. As you raise yourleft leg back up to theoriginal position, lowerthe right leg, bringing thetoes to the ground behindyour head. Continue thismovement. Inhalethrough the nose andexhale through themouth. 3 Minutes.3. Lie down with yourlegs flat. At the sametime roll both the rightknee to the right and theleft knee to the left. Thenroll both knees back tocenter. Roll the kneesrapidly while you breathefrom the navel in timewith the movement. Thisexercise adjusts thesacrum and lower back. 5Minutes.4. Lie on your back andraise both arms to ninetydegrees. Leaving thearms up, alternately raiseand lower the legs. Aseach leg reaches theninety degree position,grab the foot with thehands and quicklymassage your toes. Movequickly. 3 Minutes.5. Lie down flat on yourback and jump likepopcorn popping. Moveall parts of your body. 4-1/2 Minutes.6. Lie on your stomachand jump your body allaround. Move vigorously.1-1/2 Minutes.7. Lie down flat on yourstomach and sleep. Relaxfor 7 Minutes.Kundalini Yoga for conquering sleepKY kriyas(from Sadhana Guidelines)1. Sit on theheels withthe palmson thethighs.Keep thespinestraight andlean back30º from theverticalposition.Hold theposture withlong deepbreathingfor 1minute.Then relax2.Stillsitting onthe heels,fold thearms acrossthe chestand holdonto theelbows.Rotate thetorso in acircle fromright to left.Continuethisgrindingmotion for 3minutes.3.Immediatelystretch thelegs outstraight. Putthe handson theground nextto the hips.With theinhale liftthe heelsand bodyoff theground.With theexhale dropthe body.Do 20 ofthese "bodydrops" withthe breath.4) RepeatExercise 2for 3minutes.5) RepeatExercise 3for 15 bodydrops.6) Comeinto bridgepose: Raisethe hips upand bend atthe knees.The palmsand feet areon theground. Letthe headrelax back.Hold thepose for 1minute withnormal [ Pobierz całość w formacie PDF ]