Creating a Place
Choosing a Time
Commitment: Giving Yourself Yoga Homework
Creating Support for YOU
Following the Format
Keep Up and You Will Be Kept Up!
Motto of Kundalini Yoga |
“These days every human being feels they are perfect, they are righteous, they know it all, and they are judgmental of the world around them. In yoga a person has to be humble, have the power to merge and to be spiritually, mentally and physically committed for exalted experiences.
The Master can share knowledge, but the experiences belong to the student. Therefore, we do not claim any result or effect or guarantee any result of achievement because the experience belongs to the individual student individually, his or her consciousness and his or her power to practice.” Yogi Bhajan
Creating a Place to Practice
- Choose a place where you will be undisturbed that is not too hot or too cool
- Sit on something soft and natural such as a sheepskin, wool, cotton or silk blanket. It will get charged over time and hold a powerful vibration to support your practice. A rubber yoga mat is helpful underneath for active poses.
- Use a firm pillow or bolster under your buttocks for sitting cross-legged or sit in a chair for meditation and breathing.
- Create a sacred sanctuary by surrounding yourself with objects that are inspiring and uplifting.
- Have a music source available. Kundalini yoga uses lots of music for chanting and relaxation, after all it is Yoga of Sound. (google: Kundalini yoga music, you can even listen before you buy.)
- Get an egg timer with a second hand to keep track of time when your eyes are closed
- Use a favorite rug to soften a hard floor under your yoga mat or blanket
- Have soft lighting around. Change light bulbs to full spectrum or try a Verilux lamp
- Add an aromatherapy diffuser if you want to use aromatic oils as part of your practice
- Paint a wall a soothing, uplifting color that renews you. (google: color healing and feng shui)
- Have a special yogi shawl to cover you for relaxation and meditation
Whatever area you use, keep it very clean, tidy and clutter free. This will give you peace of mind. Making an effort to create a sacred space is worthwhile. You will feel good just being in it whether you practice yoga or not.
Engage the spirit of serving - called SEVA in yoga. Volunteer to help a friend clean up clutter and paint or decorate his or her yoga space. It is very rewarding to participate in self-less service. Clean something up!
(*share your ‘makeover’ story. Send me the before and after pictures for the newsletter.)
Choosing a Time to Practice
- The most effective times are between 4 and 8 o’clock either a.m. or p.m. This is the natural time when the body and nature’s rhythms are ‘closest to the energy of air, or spirit’.
- Explore practicing at different times of day and FEEL the difference. The kriya and meditation can be split up. Notice when you get the most effective results. Everyone is different.
- Choose a time when your stomach will be empty having no food for at least 2 hours.
- Try practicing before you start your day and ‘get it over with’ (in case you get distracted and don’t find the time the rest of the day.) It also prepares you to start your day with a clear mind and a balanced body
- Many yoga practitioners start very early (4 am.) Be realistic and make a time that you can commit to and look forward to daily. It is quality time nurturing you soul connection to YOU.
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“There are no excuses – just poor commitment”
Barb - yoga student |
Commitment: Giving Yourself Yoga Homework
- Give yourself homework. Pick something and make the commitment to do it every day. Good results are built on a foundation of daily consistent practice.
- It is much better to take a short kriya like Basic Spinal Energy Series, and shorten the times or reps of each exercise in order to do it daily than only to do a full set once in a while.
- Keep it simple. The same set can be practiced for 1000 days. You will be a Master!
Yoga and meditation change patterns as awareness of them develops as well as endurance, strength and focus to change them if necessary. These techniques also wash the slate of the mind and emotions clean through daily practice. It takes:
- 40 days to change a habit
- 90 days to confirm a habit
- 120 days the new habit is who you are
- 1000 days you have mastered the new habit
The effects of Meditation are:
- 3 minutes affects the electromagnetic field, circulation and stability of blood
- 11 minutes begins to change the nerves and glandular system
- 22 minutes balances the 3 minds (positive, negative and neutral) and they work together
- 31 minutes allows the glands, breath and concentration to affect the cells and rhythms of the body
- start small. Even doing one 3 minute meditation daily will build results.
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“The basic unit, you, is equal to radiance plus activity”
Yogi Bhajan |
Creating Support for YOU
- Get organized. Keep all your sets and notes in a 3 ring binder.
- Keep a journal and write down insights you receive from your practice
- Once a month have a private session or go to a class. A private session can determine an appropriate set and meditation for you. see www.flyingcolorsaromatherapy.com
- Do NOT rely on ‘just going to class’ as your primary motivation to practice. Make a commitment to create a good habit and JUST DO IT!
- Practice with a group of friends on a regular basis. Chanting with a group can be very uplifting and is often easier than chanting by yourself because of the group energy.
- Take baby steps. Rome wasn’t built in a day. There are no excuses. There is just poor commitment.
- E:mail or call your teacher if you need assistance
- Search www.kundaliniyoga.com for more information. Click on the links section at the top of their homepage for more information. There are lots of free downloads and you can sign up for free e:zines on yogi lifestyle related topics.
- For free yoga sets go to http://www.3ho.org/kundaliniyoga.html
- For free meditation sets go to http://www.3ho.org/lifestyle.html
- Google: kundalini yoga and whatever topic interests you related to it. There is so much free stuff on the net, you will be amazed and Kundalini yoga is a world wide organization. There is no end of support out there for YOU.
- Find out classes, teachers and locations if you are traveling. Go to http://www.kundaliniyoga.com/Clients/ikyta/Members.nsf/Members%20Directory?OpenForm. You will be surprised at how prepared you will feel and what fellowship exists in this type of yoga and NO you do not have to be Sikh.
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The format is always the same.
If you go to a class anywhere in the world, you will be prepared.
Visualize yourself as successful, healthy and committed!
Sat Nam |
Following the Format
- Always follow the same format for your practice no matter how long or short it is
- If you go to any class in the world the format will be the same. You will be prepared.
- Get comfortable in loose natural fibre clothing. Try wearing white. It is uplifting, contains every color and is recommended for Kundalini yoga. Just see how it feels.
- Cover your head if you like. The kundalini energy can be very powerful and a head covering or wrap can feel very supportive.
- Take off your shoes and socks. There are 72 nadis or nerve plexi in the feet to be sensitized.
The format:
- TUNE IN with ONG NAMO GURU DEV NAMO. I bow to the divine wisdom, the divine teacher within. Used to tune in before class to centre into the higher self.
- Settle yourself with 3 minutes of long deep breathing in easy pose
- Warm up: optional. Do your favorite exercise and also your least favorite exercise. 1-2 min. Revisit a posture you know you need as well as build endurance or flexibility by challenging yourself with a harder one. Everyone is different. For one person flexibility is hard, for another it is strength or endurance.
- Do your kriya of exercises. If you are just starting, reduce the full length of time for each exercise proportionally. Rest for the remainder of suggested time. This builds endurance.
- Always rest in corpse pose for 10-15 minutes after your kriya. This gives the neuro-endocrine system the necessary time to integrate and re-balance.
- Do a selected meditation for 3 to 31 minutes.
- Tune out with a long SAT NAM or the sunshine song.
While you are doing your exercise kriyas remember to
- Keep your eyes closed unless otherwise indicated
- Focus on the third eye
- Silently chant SAT NAM to keep pace. The seed of your identity and truth. This mantra balances the 5 elements, awakens your soul and gives you your destiny. It also keeps your mind occupied.
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