October 17, 2012 § 1 Comment
This spinal series video was requested by a student. Thank you– Please keep them coming!
The spinal series is a quick and easy way to maintain flexibility in our spine, which supports our movement, our structure, and our spinal cord (which allows our bodies to move and our organs to function). A nice, flexible spine also helps prevent or reduce lower back pain and stress on the upper back.
In fact, yoga says that we are only as young as our spine is flexible!
While we would all love to get into a beautiful, full back bend, this is not necessary for increased quality of life. The spinal series is your floor.
Drishti (eye focus): third eye
Mantra (optional): if you would like something to keep you here in the present moment, try mentally chanting Sat on the inhale, Nam on the exhale. Sat means Truth, and Nam means Name. Truth is your name. Truth is your essence. Truth is who you are. It is a bij, or seed, mantra that you can use as a living meditation (while you walk, cook, etc).
Time: 1-3 minutes per exercise. In this video, we practice for approximately 2 minutes each.
June 25, 2011 § Leave a comment
Yes, I’m doing it again. For only 40 days this time…
To those of you who are joining me, I am very excited to be doing this together! This kriya is quite special. I won’t say more. Below are instructions on how. I have taken this directly from the KRI International Teacher Training Manual Level 1 to ensure accuracy:
*Sit in rock pose. The heels are under the sitting bones. The knees are together.
*Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
*Interlace all the fingers except the index fingers. Men cross the right thumb over the left. Women cross the left thumb over the right.
*Begin to chant “Sat Naam” with a constant rhythm of about 8 times per 10 seconds. As you pull the navel in and up toward the spine, chant “sut” from the Navel Point. Feel it as a pressure from the 3rd Chakra center. With the sound “naam,” relax the belly.
During Sat Kriya we focus on the Navel Point motion. Pull it inward and slightly up as you say “sut.” Release it with “naam.” Continuing rhythmically, the root and diaphragm locks are automatically pulled. The steady waves of effort from the navel gradually enlist the movement of the greater abdomen, just as the small rhythmical ocean waves will gently rock a large boat. The force is through the navel but the two locks come along sympathetically. This natural pull of the two locks as we focus through the navel, creates a physiological balance. Blood pressure is maintained evenly.
Breath regulates itself- no breath focus is necessary.
The spine stays still and straight. The rhythmic contraction and relaxation produces waves of energy that circulate, energize, and heal the body. This is neither a spinal flex nor a pelvic thrust. Remain firmly seated on the heals throughout the motions of the kriya.
Continue for 3 to 31 minutes. [the majority of this group is doing this for 11 to 31 minutes. Know where you are on your journey.]
To end: inhale and gently squeeze the muscles from the buttocks all the way up along the spine. Hold it briefly as you concentrate on the area just above the top of the head. Then exhale completely. Inhale, exhale totally and hold the breath out as you apply a firm mahabandh [all the locks: root, diaphragm, neck]- contract the lower pelvis, lift the diaphragm, lock in the chin, and squeeze all the muscles from the buttocks up to the neck. Hold the breath out for 5 to 20 seconds according to your comfort and capacity. Inhale. Relax. If you practice this as a complete kriya in itself, the relaxation is ideally twice the length of time as you practice the Sat Kriya [at minimum, rest in savasana for equal time given for the kriya].
Any questions, contact me. Enjoy your journey! Sat Nam.