| THESECRETSOFYOGA.COM OCTOBER 2009
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Balance the chakras and
corresponding organs |
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Chair Pose with Breath of Fire
In Kundalini Yoga we acknowledge the eighth chakra as the aura or electromagnetic field. It protects and projects the positive energy. |
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- In standing position, apart your feet at shoulders level.
- Squat down until the tights are parallel to the floor.
- Reach towards the toes, placing the palms on top of the feet, by bringing the hands through the inside of the legs, around to the outside. Keep the back straight and only lift the head and look forward if the heart center is very flexible.
Hold the position for 5 minutes.
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Sat Kriya |
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- Sit on the heels and stretch the arms straight over the head holding the ears with the elbows.
- Interlock the fingers except the index fingers, which point straight up.
- Chant Sat Naam emphatically constantly about eight times per 10 seconds, chanting Sat from the navel point and solar plexus and pull the navel all the way in and up, toward the spine; and Sam relaxing the belly.
- Continue for 5 minutes.
- To finish, inhale and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders.
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Rock Pose 1 |
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- Sit in Rock Pose, sitting on your heels and resting the hands on the tights.
- Inhale in short sips through a curled tongue until the lungs are full of air.
- Rotate the hips around in a circle.
- Hold the breath and rotate half of the duration of the held breath to the left.
- Then hold and rotate half of the duration of the held breath to the right.
- Repeat three times.
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Victory Pose |
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- Start lying on the floor on your back,
- Build Victory Pose elevating your feet off the ground at a 60 degree angle and your torso also raised off the ground at a 60 degree angle.
- In a sit up type motion, drop the torso and legs down to 45 degrees and then back up to 60 degrees.
- Continue for five minutes. If you do it properly this exercise is good as 8 hour of exercise.
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Laid back exercise 1 |
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- Lay in the back and extend your arms up to 90 degrees, straight above you.
- Make fists of your hands and with great tension, pull your fists into your chest.
- Release and repeat two more times.
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| Laid back exercise 2 |
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- Lay in the back and extend your arms up to 90 degrees, straight above you.
- Make fists of your hands and with great tension, pull your fists into your chest.
- Release and repeat two more times.
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| Laid back exercise 3 |
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- Lay on your back with the left hand on the heart and the right hand on top of the left.
- Repeat the chant “Hum Dham Hari Har. Hari Har Hum Dham”. in a whisper. (God is my breath, breath is my God.)
- Breathe long and deep.
- Repeat for five minutes.
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Rock Pose 2 |
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- Sit in Rock Pose
- Place your hands in Bear Grip: One palm faces out from the chest with the thumbs down, and place the palm of the other hand facing the chest. Bring the fingers together.
- Curl the fingers of both hands, hooking up the fingers of both hands.
- The arms keep a steady pull at the heart.
- Spin your arms up and down like a propeller.
Continue for 11 minutes.
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Rock Pose 3 |
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- Sit in Rock Pose
- Place your palms on your tights and begin inhaling and turning your head to the left and exhaling, turning your head to the right.
Continue for 5 minutes.
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| Easy Pose with hands on the head |
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- Sit on easy pose
- Bring the hands up to the face with the thumbs pressing on the temples. The fingers are about 2 inches from the face.
- Close the eyes and roll them up to the third point, and create a pressure.
- Begin to chant: “Har Wahe Guru, Har Sat Nam”.
Continue for 5 minutes.
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Fish Pose |
- Lay on the floor on Fish Pose: Sit down on your heels. Relax the back on the floor with the hands by your side.
- Maintain the position as long (between 11 and 62 minutes) as possible, until any part of your body will fall asleep. Then relax on your back.
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