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By Donna Davidge
With many types of yoga out there to practice these days it can be confusing what they all are and can do for you. Kundalini Yoga is sometimes a mystery to yoga practitioners. Some people think it is only about the breath. Others think it is not so physical. Kundalini Yoga is a lot about energy, getting it going and directing it. Usually the eyes are closed to feel that energy from within. Often Kundalini Yoga moves are repetitive movements coordinated with the breath. Here are a few examples of Kundalini Yoga moves that can really enhance your fitness:
Frogs are a stretch that also strengthens the legs and loosens the hips. If you do enough of them your heart will start to beat aerobically. 108 are suggested for optimum fitness but you might want to work yourself up to that. Start with 26, then see if you can work up to 52. If you don’t get your heart rate up with regular frogs jumping frogs are sure to do the trick!
Frogs: Squat with your heels together, knees out to the side. Hold onto the floor with head facing forward. As you breathe in through your nose lift you buttocks for a full stretch, dropping your head toward the floor and chest toward the thighs. As you breathe out, squat back down, head forward. Try to keep your heels off the floor the whole time and your hands on the floor. If you have to modify, do. Go as fast as you can but do be careful of your knees as these are deep knee bends.
For jumping frogs, start in the squatting position, as you inhale literally jump straight up and feet off the floor, as you exhale come right back down into the squat. After 26 of these you will want to lie down on your back to relax and catch your breath. Let your arms drop out by your sides, palms up, feet drop out to the side, legs open a bit and back of the head resting into the floor. Close your eyes. Relax.
After you have relaxed for a few moments try the breath of fire on your back. This is a belly breath, which is the common yogic diaphragmatic breath, but faster. Make the breath equal on the inhale and exhale, feel the belly rise as you breathe in, deflate as you breathe out. Once you have practiced this a bit, try lifting your head and feet just 6 inches off the floor. Stare at your toes and do the breath of fire, which really gets your energy going! If your belly is strong have your arms straight out facing your legs. To make it a bit easier slide your hands under your buttocks. Do it as long as you can ( 1-3 minutes), then relax on your back, eyes closed, for a few more moments and see if you feel the energy. This one, called stretch pose, really strengthens the core, the navel, or what we call in Kundalini Yoga your Power Center.
To finish this quick Kundalini pick-me-up, come standing and start jogging in place as you punch your arms out in front alternately, Have your hands in fists and get out all your aggressions as you punch an imaginary punching bag. Do the breath of fire. Do it for 3 minutes if you can, longer if you want to. Have eyes closed or open but after you complete, stand still for a few moments, close the eyes, open the fists and feel the good flow of energy. If you are feeling negative about anything, let that negativity go right out through your feet as you exhale through the nose, now doing long deep breathing. Open your eyes and get ready to start a great day.
While may of the Kundalini Yoga movements are different than traditional Yoga moves, some are the same. All of them work together to help you become better balanced in mind, body and breath. Kundalini Yoga can be a great complement to your fitness routine or other types of Yoga that you may practice.
These are just a few of the many Kundalini Yoga techniques to help get you energized and calmed at the same time. For more information on Kundalini Yoga go to www.kundaliniyoga.com. You can also order the Kundalini Yoga DVD The Awakening on www.sewallhouse.com( or Flexibility and the Spine) that explains the breathing and offers an over-all stretch and strengthening Kundalini Yoga workout.
Donna (Amrita) Davidge has been teaching Kundalini Yoga since 1985 and also teaches a hatha based Ashtanga practice as well. She is 3HO and Yoga Alliance certified and owns and operates Sewall House Yoga Retreat in northern Maine.
And don't miss:
02/13-3/19: Kundalini Yoga, a weekly course, 6-7:30pm
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