October 2, 2019
I am in the process of putting more of my yoga online, so bear with me. My next goal is to add voice-over to my videos so that people can be guided through the sets. Today’s set is, accompanied by my son practicing his sax, so enjoy!
Here is the video of the practice and below are all the various chair adaptations for the set. If you have a specific issue and would like a different adaptation, please comment and I will make poses for you.
In this set, the warm-up is timed to about three breaths per movement. I have done the 4 U’s at 5 min. each, but you can do anywhere between 1-11 min each (just remember all segments must be of equal time.) *Not videoed: 10 min. deep relaxation (Allow your body to fully sleep. “I am in a deep sleep. I do nothing”)
Part 1: Prosperity Meditation (3 min): Pictures 1 & 2
~It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center, and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan
- 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.
- Mantra: Har. Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh” or a rolled “rrrr”).
Part 2: I’ve Got It In My Sight/Caliber of Life Meditation. (3 min) Pictures 3-6.
~Removes depression & discouragement
- Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.
- Curl fingers of right hand into a fist. Extend thumb straight up.
- Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips of the two thumbs.
- Focus eyes on this “v”. Look as if through a eagle eyes, seeing far away and seeing the “v”.
- Inhale deeply 5 sec./ Exhale completely 5 sec./ Suspend breath out for 15 sec. (can increase hold to up to 1 min.)
Part 3: Ego Eradicator with Breath-of-Fire (3 min)
~Ego Eradicator opens the lungs, consolidates the magnetic field, and brings the brain hemispheres to a state of alertness.
Posture: Raise arms up to a 60 degree angle. Keep elbows straight and the shoulders down. Apply Neck Lock. Curl fingertips onto the pads of the palms at the base of the fingers. Thumbs stretched back, pointing towards each other. Feel a rainbow streching over your head thumb tip to thumb tip.
Eyes: Eyes are closed.
Mental Focus: Focus above the head.
Breath: Breath of Fire
Time: Continue for 1 – 3 minutes.
To end: Inhale deeply and bring arms overhead with the thumb tips touching. Open the fingers (like moose antlers), exhale and relax the arms down in a wide arch, feeling the rainbow expand.
Part 4: Peaceful Heart (2 min)
Warm fuzzy happy glow for you
Cross one hand over the other at the heart (try right hand on top and then left the next time; notice). Breathe long and deep. Bring the positive energy into your heart. Share it.
Sun Salutation Variation with Warrior Series
- Mountain, Up Mountain, Look Up To Hands, but keep them straight up *First notice your feet. Step hip distance apart. Big toes are slightly turned in towards each other. Knee is tracking the directions set by the line between second & third toes. Sit and stand a few times. Make sure the knee do not fold inwards or splay out; keep them aligned with your toe line.
- Utkatasana, Flat Back (1/2 Way Lift), Forward Fold
- Lunge, Lunge w/ Arms Up, Low Lunge
- Plank var. 1, Plank var. 2
- Downward Facing Dog var. 1, Downward Facing Dog var. 2
- Cobra, Upward Facing Dog
- Wide Legged Forward Bend, Twist var. 1, Twist var. 2, Twist var. 3
- Head Stand variations #1 fingers interlaced, pressing firmly on the crown of the head. This contraction helps to build strength in the shoulder complex.
- **Headstands are invigorating and revitalizing, resulting in increased positive energy and mental vitality. Headstands also improve circulation and balance.
- Crescent Lunge Set-Up, Crescent Lunge **I found in this instance, that trying to turn my back foot out into Warrior 1 caused tweeking in my hips and obliques, so I chose to do Crescent Lunge, a straight back-leg.
- Warrior 2, Archer, Dancing Warrior
Kriya/The Four U’s
Originally taught by Yogi Bhajan on July 5, 1984
This is the set of “U.” It invigorates you by adjusting your Pranic Body with your Auric Body in direct contrast with the Ardine. These are called the 4 U’s and they are “for you.” Anytime you do these, you need to do a deep relaxation afterwards.
“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times. Do each posture for 11 minutes for 11 days without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability. Therefore, though the full time for each posture is 11 minutes, practice according to your individual ability.”
-Mukta Kaur, SuperHealth
- U #1 variations
- U #2 variations
U #3 & #4 variations
I was inspired to create a chair yoga sequence with the aim to create healing energy for realignment physically, mentally and emotionally for a friend of mine, who is recovering from a Tibial Plateau Fracture . Not only does a physical injury throw the body out of physical alignment, like the game Topple where every little shift away from center creates the need for the body to readjust itself to be balanced. The left compensates for the right, the right compensates for the left and back and forth it goes. Like in the game, though if too much weight is shifted to one side, it topples over. In the human body, this can lead to other injuries, depression and general deterioration of health.
Yoga’s goal is to balance body, mind and spirit. It uses various modalities to affect the positive effect on the physical body, the emotional state, the state of consciousness and the energetic impression , but not solely through postures that are often unattainable for injured, stiff, elderly and physically disabled persons. I realize one of my gifts, is to help bring movement and balance back to these bodies, inside and out. I feel my yoga creates a safe space for healing, flying, dancing….wholesome goodness to create a pathway for self-healing.
The Sequence (click here for video of the sequence)
- 5-Minute Breathing (each section 1 min; between each section, release the nostrils and breath deeply several times with both nostrils):
- Breathe only with the left nostril (male, calming). Block of the right gently.
- Breathe only with the right nostril (female, fiery). Block the left gently.
- Breathe in with the left and out with the right, only.
- Breathe on with the right and out with the left, only.
- Alternate Nostril Breathing: In with the left, out with the right; in with the right, out with the left
- If you have trouble inhaling or exhaling, with a finger, gently lift the area on your face, near the cheekbone, on the same side as the nostril. Lifting that area can open the sinus passage and allow for freer breath. You can notice this in the accompanying video of the sequence. Before beginning the next exercise, take a moment to make sure your feet are aligned properly-big toes slightly in so that the outer edge of the foot is parallel with the outer edge of the mat. Feel the triangle beneath the foot between the pads of the big and little toes and the center of the heel. Notice that the knees should follow the same line created between the second and third toes.
- Spinal Flex (2-3 min)
- Suffi Grind/Coffee Grinder, both directions (2-2 min)
- Side Twists/Washing Machine (2 min)
- Shoulder Shrugs (2 min)
- Lazy Neck Rolls, both directions (1-1 min or 2-2 min)
- Alternate Leg Stretches (2 min)
- Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
- Downward Facing Dog (2 min)
- Bridge (2 min) or 12-26 times
- Ego Eradicator w/ BoF (1-3 min)
- Healing Meditation/Rest (5 min)
- Triple Mantra by Bachan Kaur*
- Aeo (pts 1 & 2) by Brian Briggs
- Circle by Adam F.
- Expansions by Lonnie Liston Smith
- Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
- Life Is Something Special by NYC Peech Boys
- Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
- Ra Ma Da Sa Sa Say So Hung by Ajjet Kaur**
*Aad Guray Nameh, Jugaad Guray Nameh Sat Guray Nameh, Siri Guroo Dayv-ay Nameh (Surrounds you with a power shield of protection)
Aad Such Jugaad Such Hai Bhee Such Nanak Hosee Bhee Such (Clears away obstacles that block your personal growth)
Aad Such Jugaad Such Hai Bhai Such Nanak Hosee Bhai Such (All obstacle remover)
**Ra Ma Da Sa, Sa Say So Hung is the healing meditation used to generate healing energy for friends, family, ourselves, the planet.
Practice the Woman’s Set to feel empowered, strong and confident. If you want to feel like Superwoman, try The Woman’s Set one morning… even better, practice it daily over the course of a week (or 40 days even!) and see for yourself. This set keep will keep us young, vital and radiant and builds courage and grace.
Kundalini Kriya’s are little prescriptions for the mind, body and soul. Each one is unique and offers such a wide variety of movement, breath and meditation that they are wholly accessible to everybody. I am enamored, to say the least. I feel that the combination of movement, breath and meditation are acupressure from the inside out. With this yoga you can heal yourself.
I love my background in Hatha yoga and cannot thank my dearest teacher Barbara Benagh for instilling in me the love of bodily focus and alignment, but the general flow yoga classes just bore me to tears. It’s like everyone is on repeat. Same old every single time with just a different “affirmation” being preached at me with the same old poses which are never taught. I am so happy to have stumbled onto Kundalini since it has given me an avenue to be different. I am not a Sikh nor a certified Kundalini teacher, but I get it and I can give it. I can give it in my way, with house music in the back ground, by adding dance and by offering people the chance to let go of what they think yoga is and experience something new-something different.
Thank you deeply to the birthday boy (August 26th), Yogi Bhajan for sharing the beautiful art of Kundalini with the world!
I am an Aquarian teacher.
~Remember to always be dancing!
- Rock Pose. Sit on heels or in chair, palms on thighs or hands relaxed in lap, spine straight. Relax meditatively in this position. 1-3 minutes.
- Life Nerve Stretch. Extend both legs straight out in front. Grab the big toe(s) in finger-lock. Inhale, lengthen the spine. Exhale, bend forward bringing chest to thighs, and nose to knees. Avoid leading with the head. Long deep Breathing. 1-3 minutes.
- Camel Pose. Long, deep breathing. 1-3 minutes. This exercise adjusts the reproductive organs.
- Shoulder Stand. Long, deep breathing. 1-3 minutes. This exercise releases pressure on all of the organs and stimulates the thyroid gland.
- Archer Pose. Start with right foot forward so that the feet are 2-3 feet apart. The right toes face forward while the left foot comes to a 45 degree angle, with the heel back and the toes forward. The left leg stays straight and strong as the right knee bends until the thigh is almost parallel to the ground (do not let the knee go beyond the toes); tuck the tailbone. Curl the fingers of both hands onto the palms, thumbs pulled back. As if pulling back a bow and arrow, lift the right arm up, extended forward parallel to the ground, over the right knee. The left arm, bent at the elbow, pulls back until the fist is at the left shoulder. Pull Neck Lock. chin in, chest out. Feel this stretch across the chest. Eyes stare beyond the thumb to Infinity. Practice for 1-5 minutes on each side. *Please note: In the standing picture, with my left foot forward, I note my right arm should be higher up. In the seated pose, you should push forward a bit towards the extended knee, which is not evident in the photos.
- Child’s Pose. Palms face up by feet. Totally relax. 1-3 minutes.
- Bow Pose. Long Deep Breathing. In chair (or on floor) you can try the one handed version. Stretch up with the extended arm to increase the stretch. 1-3 minutes.
- Locust Pose. Still on the stomach, feet together, with the chin on the ground, place the fists under the hips where the hips and thighs join. Raise the legs up, and the back of the thighs to keep the legs together. Long Deep Breathing. 1-3 minutes. *I am not sure this is the best chair representation for this pose, but it did allow for a light-opening stretch for the back of the leg.
- Cow Pose. Do not scrunch the neck. Open the heart and raise the chin as far as you can without collapsing the neck. Hold with long, deep breathing. 1-3 minutes.
- Cat Pose. Press chin into chest; arch up like an angry cat. Hold with long, deep breathing. 1-3 minutes.
- Stretch Pose. Lie on the back with the feet together, toes pointed. Flatten the lower back. Place hands palms down over the thighs, pointing toward the toes. Lift the head up, apply Neck Lock and look at the toes. Lift the feet up 6 inches and begin Breath of Fire for 1-3 minutes. In chair, raise one or two legs off the floor, out straight. If doing one leg at a time (on floor or in chair) switch at 1/2 way mark)
- Corpse Pose. Relax on the back or in chair, palms facing up. 3-10 minutes.