Always Be Dancing

Yoga and Flamenco for Every/body & Mindful Book Reviews By Eve

Always Be Dancing: 40+ Day Kundalini Kriya and Meditation Series

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My day starts with an 11-minute Sa Ray Sa Sa meditation.

This version is to be practiced on the Full Moon, but I was so inspired by this meditation for Saturday’s full moon (5/4/2019) that I am continuing with it, for at least 40 days.

This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure. *Yeah, I need this!

Mantra:

Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang

Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang

Mudra and Movement:

Image-1

  1. Start with hands flat together in Prayer Pose at the Navel Point. Breathe in.
  2. Sa Re Sa Sa, ascend the palms up the center front of the torso passing all the chakras, about 4·6 inches in front of the body

*Passing by Heart Center, begin to open the hand mudra to resemble a lotus flower; fully open by the time the hands reach the level of the Brow Point. (The open lotus has the base of the palms together, the little finger tips touch and the thumb tips touch. The rest of the fingers are spread open to express an open lotus flower.)

*The full path up coordinates with: Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang

4. Har Re Har Har turn the fingers to point down, with the back of the hands touching

*It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again.

*The full path down coordinates with: Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang

Time: 11 – 31 minutes.

Here is Nirinjan Kaur’s FANTASTICAL version!

 

             Meditation for Prosperity II (Har Har)

                                          Posture: Sit in Easy Pose, with a light chin lock 

                                  Eyes: Focus at the tip of the nose, eyes are 9/10th closed.

Mudra: Elbows are by the sides, forearms are at a 45° angle, with the fingers at the level of the throat. The exercise begins with the palms facing down.

Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.

When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.

Yogi Bhajan said that the thumbs crossing in this way (right under left) is the key to the meditation.

Mantra: Har

Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”).

Time: Continue for 3-11 minutes. To end, sit quietly and reflect on the vibration of the mantra. 

Set for the Nervous System and Glandular Balance*

This kriya is for reducing stress and fortifying the mind and body to effectively respond to change in a healthy way.

*I am doing all the exercises in this kriya for 3 minutes each. It is a very powerful kriya and after doing the full sequence on day-one, I decided to break it down so my body and mind are more prepared and can sustain this for a 40 or more day challenge. Please remember to breathe and rest between each section. I find that to end, I breathe in through my nose, with closed eyes, I roll my eyes up to look at third eye, and hold my breath for 10-15 seconds. I also make sure to have a gentle neck lock and root lock**.  I like to notice the colors that appear before my “eyes”-noting their relation to the chakras. I then continue to breathe normally and rest for another 2-3 breaths before I continue on. 

**I describe the sensation of the neck lock as a subtle lifting-up behind the ears to create a long back of the neck and of the root lock as a gentle pulling-up on the muscles of the “seat” as if to try and lift yourself off the floor.

  1. Sit in Easy Pose with the arms extended straight out to the sides parallel to the ground. The palms are facing up. Begin to move only your Saturn finger (the middle finger) up and down rapidly. Using a powerful breath, inhale as you raise the finger and exhale as you lower it. Continue rhythmically, coordinating this movement with the breath for 7 minutes. This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.
  2. Remain is Easy Pose. Stretch the arms out in front parallel to the ground. Place the left hand over the right interlacing the fingers with the palms facing down. Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the movement with a powerful breath for 5 minutes. This exercise makes the body very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area.
  3. Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground. Make fists of the hands with the thumbs tucked inside touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down. Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes. This exercise works to balance the parathyroid gland and stimulates weight loss.
  4. Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers and place the hands in the lap.

Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body. Exhale and lower the knees and arms down to the original position. Continue rhythmically coordinating the movement with powerful breathing for 8 minutes. This exercise balances the prana and apana, and sets the navel point.

 

Author: alwaysbedancing

Always Be Dancing: Yoga and Flamenco for Every/Body. I bring accessible yoga and flamenco programs to school communities, fitness professionals, Pt's/OT's, yoga studios and every(body) in between through classes, workshops, professional development seminars, public speaking, and guest blogging. I can create a program specific to your needs. My self designed ¡Ole Namaste! infuses the movements, breathwork and meditation of yoga with the music and dance of flamenco. Come have a body stretching, breath enhancing, mind relaxing, hand clapping good time! In this fun, upbeat mindful movement class, that is infused with the music and dance of flamenco, students will absorb the dramatic postures and colorful flavor of flamenco while exploring yoga poses, flamenco technique, breathwork and meditation. Each class will include a demonstration of flamenco by the instructor.

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