This Is Something Special 4 U

Opening breath sequence: 

*Sit comfortably. Make an antenna w/ R hand and block R nostril with thumb. Long Deep Breathing thru L nostril. 2 min. Inhale hold for 10 seconds. Relax. *Repeat blocking L nostril. 2 min. Inhale; hold 10. Relax. *Inhale L, exhale R. 2 min… *Inhale R, exhale L. 2 min … *Gyan mudra (the “ok” sign in both hands). Begin Breath Of Fire (this is a type of breath that you pump from the center of your navel to expel your breath. It’s the same as long deep breathing; it’s just at a much faster pace. So it’s in, out, in, out… and each time you breathe out, you pull your stomach in. The breath should be powerful and strong and through your nose). Totally center yourself at your brow point. Powerful, rhythmic breathing. 2 min…Inhale, circulating the energy.  *Meditate on your personal intention for today. What brought you here. Think of something that will help propel you forward through the next week.

This is the set of “U.” It invigorates you by adjusting your internal and external energies. These are called the 4 U’s and they are “for you.”

“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times.  Do each posture 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.  Please refer to this post for poses and modifications

1. Lie down flat on the back. Raise the legs and arms straight up to 90 degrees. Palms face each other. Point the toes. Knees and elbows are straight. Hold steady and think about what good you have done since you have come to the planet Earth. Reconcile activities with your beautiful intelligence. We are moving the life force energy today and without any movement. Keep yourself in the posture no matter what. The energy will adjust itself. Let the energy above you hold your legs and arms up. Float effortlessly.
2. Still lying on the back, bring the hands straight up over the head on the ground. Then raise the lower body up into a modified Plow Pose, with the legs straight over the head but parallel to the ground. This is a simple flow of energy, a simple way of just being. Be a river.
3. Come sitting up and stretch the legs out in front; the arms extend toward the toes, palms down and parallel to the ground. The back is straight and steady, like a statue. The pain and disturbance comes in the adjustment of the pranic energy. You feel the pressure of the muscles adjusting themselves. Some call it “chi”, some call it prana. Some call it “qi” energy, and we call it “ji energy. They all mean the soul, the inner Self, the being. Meditate, chant and recite anything mentally or verbally, but keep the posture perfect. Sat Nam, I Am, My Truth, Light-Bright. Say it strong and say it sweet.
4. Stand up straight and bend over at the waist so the torso is parallel to the ground. Keep the back and neck straight. The arms will hang loosely down towards the ground. Form a “U” with your body. Don’t bend down to the toes. You can chant or meditate to keep yourself going. Be bold; be soft. Be bright; be light. Be earth; be air. 
5. Deep Relaxation. Relax flat on the back. Listen to a gong, if available.

Meditation for Developing an Attitude of Gratitude: An attitude of gratitude is the highest form of yoga. Finding abundance of gratitude in yourself will open the floodgates for what you have to be grateful for. Posture: Sit in a comfortable posture, with a straight spine and neck. Mudra: Cup your hands together as if you are gathering water from a stream and in this position, place them approximately 6 inches in front of your heart centre. Relax your arms at your side and feel every other part of your body relaxing and releasing. Eyes and Mental Focus: In this posture, simply sit with your eyes closed and visualize all the blessings of your life falling into your cupped hands. Breath: Breathe deeply and feel yourself merging with the light of all of those blessings. Time: Continue for 3, 11 or 31 minutes (or however long it feels comfortable to do so).

*Bountiful Blissful and Beautiful by Kamari and Manvir *Say Saraswati by White Sun *Give Me the Sunshine by Leo’s Sunshipp *Everybody Loves the Sunshine by Takuya Kuroda *Heal Me by Nirinjan Kaur *Cry Me A River by Justin Timberlake  *Thank You by Sly & The family Stone *Wishing On A Star by Rose Royce *Guru Ram Das Lullaby by Bachan Kaur

Playlist for Groove & Flow 11/23

Today’s Accessible Yoga Set: It’s All About You

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”)

Breath Series 

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

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• U #1 variations

• U #2 variations

U #3 & #4 variations

Chair Yoga to Balance The Injured Body

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)

1. 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.
  

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2. Spinal Flex (2-3 min)
3. Suffi Grind/Coffee Grinder, both directions (2-2 min)
4. Side Twists/Washing Machine (2 min)
5. Shoulder Shrugs (2 min)
6. Lazy Neck Rolls, both directions (1-1 min or 2-2 min)
7. Alternate Leg Stretches (2 min)
8. Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
   
9. Downward Facing Dog (2 min)
10. Bridge (2 min) or 12-26 times
11. Ego Eradicator w/ BoF (1-3 min)
12. Healing Meditation/Rest (5 min)

Play List:

1. Triple Mantra by Bachan Kaur*
2. Aeo (pts 1 & 2) by Brian Briggs
3. Circle by Adam F.
4. Expansions by Lonnie Liston Smith
5. Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
6. Life Is Something Special by NYC Peech Boys
7. Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
8. 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.

 

The Accidental Kundalini: Courage and Balance

July 15, 2019

Warm-up to Find Your Courage

1. Punch/March
2. Ego Eradicator
3. Cat/Cow
4. Boat
   

   
5. Forward Fold
6. Reverse Plank
7. Push-Up
   

   
8. Alternate Leg Lifts
9. Seated Meditation

Kriya to Balance The Mind In The Group Energy

Sit in a close-knit circle; everyone should choose a partner. If you have groups of 4, Patty Cake (if not enough people, switch to Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma in partners)

1. Gratitude Hands w/ Clockwise Hip-to-Head Circles (see above)
2. Hold Hands in Silence (whole group holds hands; no one is left alone)
3. Cactus Arms & Spirit Fingers w/Counterclockwise Circles (see above)
4. Dance: Punjabi Style; Freely: Add Clapping
5. Patty Cake (would like to try it with Rockin’ Robin)
6. Surrender
7. Rest

Playlist:

1. Ong Namo by Shakta Kaur Khalsa
2. Ek Ong Kar by Tina Malia
3. Brazilian Rhyme (Fearless Mix) by Mondo Grosso
4. Hey Hey by Muete
5. Naive Melody (Young Edits Sophistaicated Melody Version) by The Talking Heads
6. Chattr Chakkr Vartee by Nirinjan Kaur
7. Hallelujah by Jai-Jageesh
8. Heartbeat by Taana Gardner
9. Shake The Mind by C Cat Trance
10. Adidas To Addis by Cut Chemist
11. Har by Snatam Kaur
12. Har by Tera Naam
13. Rockin’ Robin by Michael Jackson
14. Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma
15. Fantasia Inca by Various Artists
16. Fantasia Inca by A. Caste
17. Long Time Sun by Paramjeet Singh & Kaur

The Accidental Kundalini: Release Elementary Stress and Build Strength and Stability

Yoga on the Downtown Common, Framingham

Saturday July 13th, 2019

This weeks Kundalini Fusion class is based on two kriya’s. The first for Releasing Elementary Stress and the second for Strength and Stability. I had one lesson planned out but was so inspired by my own class last night that I did some adjusting and I am even more satisfied with the flow now. In general, for maximum benefit, kriya’s should be done in full,  but this is not a Kundlini yoga class-just one inspired by it. I also know that benefit will be reaped even in this fusion form. What can I say…I like to color outside the lines. I want to do something that no one else is doing which will be the authentic representation of the energy inside my soul that inspires me to dance. #AlwaysBeDancing

Elementary stress causes imbalances by creating blockages inside the body. They act like a dam blocking the flow of prana/life force energy through the body-therefore causing illnesses to arise physically, emotionally, and energetically. We need to open the flood gates to release this stress.

Sometimes we have to create friction (and even look at our own inner friction) to initiate change. By channeling energy into our third chakra, the seat of our willpower, we can become stronger and more stable and will be able to initiate, carry through and absorb positive change in our bodies and out lives.

July is an exceptionally fiery and creative month. Use friction to your advantage to channel energy for good within you and let go of destructive, negative habits. Use this “hot” energy/friction as a positive tool to proactively move forward in your life.

Playlist:

1. Ong Namo by Shakta Kaur Khalsa
2. Ek Ong Kar by Tina Malia
3. Initiation by DJ Taz Tashid & Ingmarlo
4. Boy With A Coin by Iron & Wine
5. Brazilian Rhyme (Fearless Mix) by Mondo Grosso
6. Hey Hey by Muete
7. Dinner At Sugarbush by Brent Lewis
8. Expansion by Lonnie Liston Smith
9. Rock Creek Park by The Blackbyrds
10. Chattr Chakkr Vartee by Nirinjan Kaur
11. If At First You Don’t Succeed by Aaliyah
12. Ease My Mind (DJ Premier Remix) by Arrested Development
13. Me Myself &I by De LA Soul
14. Ram Ram Haree Ram Ram Ram Haree Haree meditation by Snatam Kaur
15. Long Time Sun by Paramjeet Singh & Kaur
16. Rockin’ Robin by Michael Jackson

 

Sequence: Once started, the class will flow in it’s natural form. Not all parts of the sequence may be practiced.

1. Seated Warm-up
2. Slap n’ Clap in 5’s
3. Rib Slap
4. No-No Hands
5. Drum the Ground 
6. Seated Dance
7. Chattr Chakkr meditation. Rhythmically sit straight. Hypnotically go to sleep.
8. Eagle
9. Treadmill
10. Stretch Pose
11. Cross Crawl
12. Ram Ram Haree Ram Ram Ram Haree Haree meditation. Egyptian mudra
13. Rest/Savasana
14. (Possible: Group clapping game, if time permits)