Kundalini and 10 Body Yoga & Meditation
Yoga is a science of the self. It teaches discipline on the levels of breath control, movement, relaxation, concentration, and meditation. One gains strength, flexibility and clarity of mind. The practice of yoga on the mat is simply a time to learn or be reminded of the tools of life, so you can then put them into practice into your living life.
The word yoga come from the Sanskrit root ‘Yuj” which mean ‘to join together’ or ‘to Yoke’. Therefore Yoga means union, harness or connection. It works to develop every human faculty (physical, emotional, mental, and spiritual) to bring them together harmoniously.
Kundalini Yoga
Kundalini comes from the root "kundal" in Sanskrit, which means "the lock of the hair from the beloved." The uncoiling of this hair is the awakening of the Kundalini, the unlimited potential that already exists in every human. When awakened it is believed to result in a sublime state of ecstasy and awareness.
The essence of Kundalini yoga is the awakening of the self. The more aware we are, the more we live consciously, the more we understand our true self and our life’s purpose.
Hatha Yoga
The word Hatha is another Sanskrit word and can be broken down into HA – THA
Ha – Sun, THA- Moon. Therefore it is the yoga of duality, opposites, pain/pleasure, Light/Dark. It is about finding balance.
The essence of hatha yoga is to find balance with the physical body. Where there is balance there is harmony. The laws of the universe always work in perfect harmony.
Disharmony may express itself through the body or mind and in the first instance it is called dis-ease. When the cause of disharmony is removed physical and mental health prevails.
Services
Kundalini Yoga - Click for more information
How it came to the West
Benefits of Kundalini Yoga
Who can practice Kundalini Yoga?
Getting Started
What takes place during a Kundalini Yoga Class?
Hatha Yoga - Click for more information
What is Hatha yoga?
Yoga is more – The 8 Limes of Pantagali
Benefits of Hatha Yoga
Getting started
Kindness and acceptance
Safety Warning
Meditation
Beginners Kundalini Workshops
Kundalini Meditation Workshop
View the schedule for times and location of Yoga and Meditation Classes.
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Kundalini Yoga, because of its enormous power, was practiced as a secret science in the caves of India. Yogi Bhajan came to the United Sates in 1969 and decided teach this discipline to the public, and to develop teachers (breaking the secrecy vow). As we entered the Aquarian Age, Yogi Bhajan knew these tools were needed by everyone. Kundalini Yoga as taught by Yogi Bhajan, Master Yogi, was done in all its sacred form using specific Kriyas or postures, breathing, meditation, relaxation and chanting which help relax, strengthen and heal the body, mind and spirit. |
Kundalini Yoga is designed for people who want to live a conscious lifestyle, who want to learn to consciously deal with the stress and struggles of every day life. You gain a clear mind, vitality and a healthy life through the self-discovery of your infinite creative potential, or Kundalini energy.
Practicing Kundalini Yoga is energizing and elevating. It concentrates the pranic energy in the lower chakras (root, sex organs, and navel), raises it to the higher chakras (heart, throat, third eye, crown center), then balances all the chakras.
Benefits of Kundalini Yoga
Increase energy and vitality, relaxing mind and body.
Helps balance the Chakras (energy system) in the entire body.
It strengthens the mind, nervous system, immune system as well at the glandular system helping the glands to secrete effectively. This results in being a finer tuned instrument.
Balances metabolism, digestion, weight control.
Increases circulation and purifies the blood.
Promotes muscle strength and flexibility.
Who can practice Kundalini Yoga?
Anyone and everyone can practice Kundalini Yoga, regardless of your age and fitness level to assimilate the benefits of this sacred science. All levels are welcomed to each class. You do not have to be an acrobat to do this yoga. There are no beginner and advanced students.
Women who are pregnant and people with disabilities benefit greatly from Kundalini yoga, but like anything you should always consult with your doctor before making any significant modifications in your lifestyle. From your very first class, you will experience a feeling of calm, well being and happiness. With practice you will become more aware, radiant, youthful, Healthy and Happy.
Getting Started
As a beginning student, you can participate in the class at a pace that suites your flexibility and endurance. Wear loose, comfortable clothing. It is best to remove socks to stimulate the vital nerve endings in the soles of the feet.
It is best to allow at least two hours between eating and practicing yoga to maximize the benefits. It is also easier to exercise in an empty stomach. If you must eat, have something light such as fruit.
Bring a yoga mat, blanket and/or shawl. It can be used to sit on, cover your body during deep relaxations, and to cover your back and shoulders during meditation.
What takes place during a Kundalini Yoga Class?
“Tuning In”
We begin by attuning ourselves by chanting the Adi Mantra. This is to help up connect with our divine self, divine consciousness for guidance and protection.
Ong Namo Guru Dev Namo
This means, I bow to the Divine teacher within.
Ong - Infinite Creative Energy
Namo – Root of Namaste used as a greeting from one soul to another
Guru – One of knowledge to bring one from the dark to the light
Dev – Divine
Namo – Greeting.
Warm-up Exercises
Increases the flexibility in the spine and opens the meridians to the flow of energy, and prepares for the Kriya and meditation
Kriya
These are specific sets of one or more postures and exercises that work toward a specific beneficial outcome. They include mantra, mudra, bhanda, pranayama and mental focus. There are thousands of Kriyas, all with different effects.
Relaxation
This is the time to lay in Savasana or corps pose and totally surrender, relaxing the body. This is a time to allow the body to assimilate all the energy that was created during the kriya and prepare for meditation.
Meditation
The purpose of yoga is to strengthen the body and mind. Now that the body is satisfied through exertion and relaxation the mind can better focus and meditate to achieve higher states of consciousness. It is in this altered state you experience your true self.
Closing the Class
Each class ends by chanting the "Long Time Sun Song” It is the yoga national anthem.
"May the long time sun shine upon you
All love surround you
And the pure light within you
Guide your way on
Guide your way on
Guide your way on
Saaaaaaat Nam "
More on what takes place during class.
Mental Focus
There are several different tools that used to help keep your focus. Tools that aim at relaxing the mind so you can stay in the present moment, in the here and now.
The breath is continuously used in keeping focus. It is also what helps you get through the exercises.
A Bij mantra of “Sat Nam’ is also used throughout the class to assist in focusing the mind on the breath. It reinforces the divine consciousness in everyone. Sat nam is a term also used as a greeting which translates as "Truth is my identity".
Focusing the eyes to the Ajna center, the third eye point.
Keeping aware on the subtlety of the exercises as well as their effects on the physical and mental state.
Breathing (pranayam)
Breath is our Prana, our life-force. Exercising the breath is a fundamental part of this yoga. Two breaths that are practiced throughout the class are long deep breathing which builds lung capacity, patience and endurance. Breath of fire which is a rapid, abdominal breath is very alkalizing and detoxifying, releasing toxins from the body and expands the lung capacity. This breath is performed while holding a posture as it acts as a catalyst deriving greater benefits from the exercise in a short period of time.
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Hatha Yoga is the type of yoga most people are familiar with in the West. Hatha yoga is understood to include postures and breath work. Types of Hatha yoga include Anusara, Ashtanga, Kripalu, Vinyasa, Iyengar, Bikram to name a few. |
What is Hatha Yoga?
Hatha yoga is a branch of yoga philosophy which deals with the physical body, its care, its well being, health strength and all that tends to keep it in its natural and normal state of health.
Nature shows him how he gets much of his prana or magnetism or life force from the earth, and that the earth is always willing to give forth its strength to man.
Hatha Yoga preaches a sane, natural, normal manner of living and life, which, if followed will benefit any one. You become one with the body an can command a rebellious organ to function properly again.
Students are instructed in the direction of careful attention, nourishment, training, exercise and improvement of that physical body and goes into considerable detail regarding the instruction of its student in the principle of this physical training and development through nutrition consulting.
The body is the vehicle of the spirit and therefore care and development of the body is as worthy a task as is the development of the higher parts of man. The mind cannot function properly with an unhealthy and imperfectly developed physical body, nor can the vehicle be used to the best advantage by it’s master, the Spirit.
Yogis insist that the body be brought under the perfect control of the mind.
The highly trained body must be a strong and healthy one.
The yogi’s not only strengthens the body’s muscles but also the mind, muscles, organs and cells. He obtains control over every part of his body and acquired mastery over the voluntary and involuntary parts of the body.
Yoga is more …
Yoga in general goes beyond the physical body. In essence it is the Path to enlightment. It is important to remember that Yoga is a discipline without dogma: It is not a religion.
The 8 Limes of Pantagali
Pantangali was a yogi that came up with the book of sutras – known as the 8 limbs. These are guidelines to enlightment.
Yamas – Abstinences eg: Ahimsa – Do no harm (physically or in thought)
Ahimsa - non-violence (in thought and action)
Satyam - truthfulness
Brahmacharya - moderation in all things (control of all senses)
Asteya - non-stealing
Aparigraha - non-covetousness
Niyamas - Observances
Saucha – be pure (cleansed body and pure thoughts)
Santosha – contentment
Tapas – austerity
Scadhyaya – self-study or study of spiritual scriptures
Ishvarapranidhana – self-surrender
Asanas - Body Control / postures
Pranayama - Control of breath
Pratyahara - Control of senses
Dharana - Concentration
Dhyana - Meditation / contemplation
Sanadhi - Enlightment / pure consciousness
Benefits of Hatha Yoga: Yoga stretches, strengthens, tones, aligns and improves the health of the body. It also helps to enhance the awareness of the body and breath and can help a person to develop a state of mental calm and emotional stability.
Getting Started
Marise teaches a classical-eclectic hatha and involves moving slowly and sinking deeper into the postures. The deeper into the posture you allow yourself to go, the more advanced or deep the yoga practice
As a beginning student, you can participate in the class at a pace that suits your flexibility and endurance. Wear loose, comfortable clothing. It is best to remove socks for safety and to stimulate the vital nerve endings in the soles of the feet.
It is best to allow at least two hours between eating and practicing yoga to maximize the benefits. It is also easier to exercise in an empty stomach. If you must eat, have something light such as fruit.
Bring a yoga mat, blanket and water bottle. Blankets can be used to sit on, cover your body during deep relaxations, and to cover your back and shoulders during meditation.
Arrive to class at least 10 minutes before class starts so you have time to get organized and are ready to start on time.
Kindness and acceptance
Yoga is not competitive. Yoga is about quieting the mind and accepting the process. Students are taught to listen to and observe the body, rather than trying to force it towards reaching a goal. Yoga is about being kind to your body and accepting of where you are today.
Remember your body is your vehicle, so honor it. You are also responsible to be kind to and accepting of others to create a positive and relaxing class environment.
Safety Warning:
-Students with pre-existing conditions must clear their enrollment in yoga class with their primary healthcare provider before class begins.
-If in any stretch you feel discomfort you should release immediately and with care. In addition, if at any time you choose to rest during class you can sit out for a pose and go into Balasana (child’s pose) Savasana (corps pose) or lie down until you are ready to resume. Never attempt to do anything you are uncomfortable with. Listen to your body and speak with the instructor about possible modifications or substitutions.
-Please listen carefully to instruction on technique. Correct technique works to ensure safety.
-Notify instructor immediately if you or a classmate becomes injured or ill during class.
-If you become overly tired, dizzy, or faint take a break from the exercise and sit or lie down. Make sure to let the instructor or a friend know you don’t feel so well so he or she can keep an eye on you. Please do not leave the room alone if you don’t feel well. Take a buddy, and always report back.
Safety Modifications:
Students with pre-existing conditions must share in the responsibility to modify exercise to prevent injury. High blood pressure, glaucoma or detached retinas, disk problems in the neck and back, or pregnancy must be reported to the instructor because certain poses are contraindicated or can simply be modified.
-High blood pressure may demand that you keep your head above the heart level.
-Heart problems may decrease the duration that one should maintain a static pose.
-Glaucoma or detached retina may make inversion (going upside down) dangerous.
-Disk problems in the neck or back require that you keep the head in a neutral position rather than releasing it back.
-Pregnancy may require that you avoid inversions (going upside down). You may also need to part your legs during squats and forward vends. Do not place any pressure on your belly!
Special Needs:
If you have any special needs or considerations, please see the instructor prior to beginning exercise in this class. If special needs or consideration arise during the course, notify the instructor immediately. Adaptations can be made.
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