Week #42 – December 29, 2020 – January 3, 2021
Kriya to Keep Up Spirit & Sodarshan Chakra Kriya

Overview

WEEK 42 – Kriya to Keep Up Spirit & Sodarshan Chakra Kriya

This session begins with a meditation to the Buddhist Sanskrit Chant Om Mani Padme Hūm. Six syllables that supposedly capture the essence of Buddhism. 

Translation:
Om – The Universe
Mani – A jewel or bead
Padme – The opening Lotus flower
Hūm – The spirit of enlightenment

Let the chant by imee ooi wash over you.

After the warm up we begin the kriya with overhead arm extensions with hand/wrist movement. The three hand positions, best to review before you begin so
you can stay with the movement.

1. Point connected fingers forward.
2. Palms up, 60 degrees in a V.
3. Point connected fingers up as though you are holding a tray on your up stretched palms.

Keep repeating.

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.

SONGS & MUSIC in this Kriya include:

Om Mani Padme Hūm (Zen Version) – The Cosmic version is very nice also.
Musician: imee ooi

Epic Wahe Guru – Sodarshan Chakra Kriya
Musician: Gurucharan Singh Khalsa & Gurusangat Singh

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:

NOTE: Please see the  attached Sodarshan Chakra Kriya sheet in the gallery below for detailed explanation and instruction.

This is a very challenging Pranayama. We are still learning it in stages.

We are holding the breath for the 22 seconds during the chant, Wah Hay Guroo.

If you are feeling more advanced while holding/suspending your breath, draw your navel towards your spine on each of the 16 Wah’s during the chant. Remember we are inhaling through the left nostril and exhaling through the right nostril after the breath hold.

Sodarshan Chakra Kriya is quite energizing and may carry you through the remainder of your day with a vital sense of well being.

ROCKY’S TAKEAWAY

Kriya to Keep Up Spirit & Sodarshan Chakra Kriya

Students sometimes say this is a lighter Kriya. It really depends on the day. I felt this recording was a higher energy day. In some ways it is a more subtle Kriya. Perhaps a good one to do when you have lower energy. You will still work your core with the leg lifts and the standing exercises are great for opening up the lower lumbar spine and working with standing balance. We conclude with Sodarshan Chakra Kriya which is stimulating because of the alternate nostril breath. Again for beginners, the breathing pattern allows you 9 seconds to exhale through the right nostril, inhale through the left nostril and then hold/suspend the breath for 24 seconds adding the stomach pumps. Just watch the video and follow along. You will soon get it!

Sat Nam.

Kriya Illustrations & Detailed Instructions

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