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KTINDALINI YOGATHE ESSENCE OF SELF

lVhen you are weighted down by the scars and disappoint-

ments of life, it is difficult ro sense the broader reality of which

you are a part. This pain creates blocks to the inflow of cosmic

energy and you become less sensitive ro your own possibili-

ties. This set ofexercises guides the pranal through your body

to the heart chakra,2 opening the heart so you can give and

receive love without fea4anger, or fesenrment, and experience

compassion. In this state of compassion you can release the

pain of former relationships, energize currenr relationships on

a higher level, and begin to express your divine essence.

The exercises in this kriya3 are for the release of tension,strengthening the digestion, and opening the lungs. lf yuare neu) to KundaliniYoga, you lnay Laant to rest after eachexerbise unless otbemtise noted,

1. Sit in Easy Pose, arms exrended to the front, parallel to thefloor with the palms facing down. Spread rhe arms slightly toform a V and rotate them backward in iarge circies (la & 1b).Begin Breath of Firea and gradually increase the power of rhebreath as you rotate the arms faster and faster, wider and wider.Continue for 4 minutes. For best resulrs, do this exercise veryenergetically. The faster the breath is, the more powerfully itstimulates rhe heart.

2. Lie on the stomach and come into Bow Pose.' Rock backand forth from the shoulders to rhe knees, coordinating themotion with a powerful Breath of Fire-so powerful that itfeels as though fire were coming from the nostrils. Continuefor I minute.

3. Lie on the backwith the thighs clasped to the chest, fore-head to the knees (or as close as possible). Rock along theentire length of the spine in coordination with Breath of Firefor 1 minute.

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I The life force2 The fourth chakra or energy center; center of love and compassion;located at heart level in the center of the chest3 Combination of posture, mudra, mantra, breathing and rfrythm; literally meanscompleted octionia kriya can be one exercise or a specific sequence ofexercises

4 Continuous rapid nostril breathing, two to three breaths per second,whi le pul l ing the navel point in on the exhale and re laxing i t on the inhale5 Lie on the stomach, grab the ankles and use the thigh muscles to pullthe upper body off the ground.Then lift the legs off the ground.

Aquar ion Times featur ing Prosper i ty Poths

Open your heart so you can give and receive lovewithout angen or resentment,fear:

4. Come into Crow Poser' with the hands clasped in VenusLockT on top of tlre head. On the count of one, inhale andstand up, and on two, exhale and squat back down into CrowPose. Continue for 52 counrs.

5. Repeat Exercise #I for 2 minutes.

6. Sit in Easy Pose and cross your hands at the center ofthechest over the Heart Cencer. Close your eyes. Drop any self-Iimitations. Surrender the self to the Self. In this exoanded

6 Squat down with the feet flat on the ground7 Mudra wi th f ingers inter laced. For men, the r ight thumb t ip presses onthe f leshy mound of the thumb of the lef t hand,wi th the lef t thumb t iprest ing on the web between the thumb and index f inger of the r ight handFor women, the mudra is reversed.

awareness, experience your essence. Remain focused andmeditate for 11-31 minutes. Musical Variat ion: Sing withthe CD or tape, Dltan Dhan Ram Das Guru by Sangeet Kaur,8beaming from your heart, and meditating on Guru Ram Dasto open your hearc and create a miracle in your life.

This set can be found in the lnner Vorkont manual, p. 29-30,available from www.kriteachings.org, www.a-healing.com,and www.spir i tvoyage. com

8 Titled, Ihe Blessing, and available from www.a-healing.com and www.spiritvoyage.com

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