Week #29 – September 29 – October 4, 2020
Kriyas To Raise the Kundalini Set #4, 5 and 6

Overview

WEEK 29 – Kriyas to Raise the Kundalini Set #4, 5 and 6

Three shorter kriyas taught together as a sequence creating a subtle, spine stretching and heart opening experience.

We substitute shoulder stand with legs up against the wall, Viparita Karani. This is safer to do without an instructor present with you in the room. And it is a very healing pose. If you have not done it before this is a wonderful introduction. We are here about four minutes.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

CHANTS in this Kriya include:

Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within. This mantra is used to access the divine flow and self-knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

– Life Existence Infinity
– Birth
– Death, change, transformation
– Rebirth

SONGS & MUSIC in this Kriya include:

Sa Ta Na Ma chant for Kirtan Kriya and Cross Heart Kirtan Kriya
Meditation for Transformation CD – by Nirinjan Kaur

Music played and the Welcoming
Graceful Passages CD – Gary Malkin/Michael Stillwater

Long Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:

Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Note: There are some classes when we may also practice Breath of Fire through an open mouth, inhaling and exhaling through the nose. Keep the head steady and cheeks as well as you practice this “Cannon Breath.” When we do, I will make sure to explain what we are doing as we do it.

Inhaling Sat – Exhaling Nam (pronounced sut nahm) 
Translation: My Truth is My Identity. Inhale Sat. Exhale Nam. This is the reverse of what we usually do when we breathe. We are inhaling while saying, “Sat/Sut” as we draw the belly to the spine. And then we relax we the belly saying “Nam.” Exhaling as the belly expands and pushes out.

All the breathwork is through the nose. Take four consecutive inhales filling the diaphragm all the way to the clavicle, the collarbones. Each breath is another sip of air filling the lungs completely and then exhaling with four consecutive breaths through the nose as all the air is removed from the lungs.

ROCKY’S TAKEAWAY

Kriyas to Raise the Kundalini Set #4, 5 and 6
I love the subtle nature of this kriya. For some people half bow pose is not comfortable, for others it is okay. Slowly let the fascia release, your limbs and ligaments will let go. The third part of the kriya
we sit on our heels for several minutes, if this becomes painful, then move to easy pose. The Sa Ta Na Ma chant represents the four element of life. Infiniity. Birth. Death. Re-birth. This can apply to all aspects of life. The seasons. The sunrise and moonrise. Our mortal lives: we are born, live and physically die.

Are we reborn into some new essence, some new life expression at the soul level? There is so much to contemplate during this kriya. Go deep.

Sat Nam.

Kriya Illustrations & Detailed Instructions

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