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Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesKundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesYogi Bhajan says that “Age is measured by the flexibility of the spine.”This kriya works all 26 vertebrae, systematically from the base of thespine to the top. The movements also increase circulation of the spinalfluid which is linked to mental clarity.This set is presented to you by Stacy Hayden (aka The Wandering Yogi)from the The Yoga of Travel, who recommends practicing this kriyabefore and after long periods of travel in planes, trains and automobiles.Print or download this PDF to your computer or Kindle and take youryoga practice with you!Go to TheYogaofTravel.com to learn more about practcing KundaliniYoga along with a whole lot of other information on yoga, travel and lifedesign for the wandering yogi in all of us!P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesSpinal FlexSit in Easy Pose. Hold the ankles and inhale deeply while flexing the spineforward, lifting and opening the heart center. Exhale, and flex the spineback as you bring the shoulders forward. Silently chant SAT on theinhale and NAAM on the exhale. The eyes are gently focused at the thirdeye point. Keep the chin tucked in slightly and level; the chin does not goup and down with the movement. Keep the movement in the spine withthe legs relaxed and connected to the ground. Bring your awareness tothe low spine. Repeat 108 times (3 min) then inhale, suspend the breathand pull up on the root lock. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesSpinal FlexSit on the knees in Rock Pose, placing the hands on the top of the thighs.Inhale deeply, flexing the spine forward while lifting and opening theheart center. Exhale, and flex the spine back as you bring the shouldersforward. Silently chant SAT on the inhale and NAAM on the exhale. Theeyes are gently focused at the third eye point. Keep the chin tucked inslightly and level; the chin does not go up and down with the movement.Bring your awareness to the mid spine. Repeat 108 times (3 min) theninhale, suspend the breath and pull up on root lock. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesSpinal TwistSitting in Easy Pose, bring your fingers in front of the shouldersand the thumbs in back. Straighten the spine and keep the armsparallel to the ground with the elbows pulled back slightly.Inhale deeply as you twist to the left and exhale as you twist to theright twist to the right. Silently chant SAT on the inhale and NAAMon the exhale. The eyes are gently focused at the third eye point.Let the head follow naturally. Continue 26 times (1 min) and theninhale, suspend the breath and pull up on root lock. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesBear GripHold Bear Grip by locking the fingers at the heart center with the backof the left hand facing the body and the back of the right hand facingout. With no bend in the wrists, move the elbows up and down like asee-saw. Breath long and deep with the motion, silently chanting SAT onthe inhale and NAAM on the exhale. The eyes are gently focused at thethird eye point. Continue 26 times (1 min) and then inhale, suspend thebreath and pull up on root lock. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesSpinal FlexSit in Easy Pose. Hold the ankles and inhale deeply flexing the spineforward, lifting and opening the heart center. Exhale, and flex the spineback as you bring the shoulders forward. Silently chant SAT on theinhale and NAAM on the exhale. The eyes are gently focused at the thirdeye point. Keep the chin tucked in slightly and level; the chin does notgo up and down with the movement. Keep the movement in the spinewith the legs relaxed and connected to the ground. Bring your awarenessto the upper spine. Repeat 108 times (3 min) then inhale, suspend thebreath and pull up on the root lock. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesShoulder ShrugsInhale deeply as you squeeze the shoulders up on the inhale, andrelax them down on the exhale. Silently chant SAT on the inhale andNAAM on the exhale. The eyes are gently focused at the third eye point.Continue for less than 2 minutes. To end, inhale and suspend the breathfor 15 sec. as you pull up on the root lock and squeeze the shoulders up.Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesNeck RollsWith the spine straight, relax the chin down towards the chest. Inhale asyou roll your head up and around the right, when your head drops backand your chin is lifted then exhale down and around to the left making acomplete circle. Keep the shoulders level as you roll the neck very slowlyto the right 5 times, then to the left 5 times. Silently chant SAT on theinhale and NAAM on the exhale. The eyes are gently focused at the thirdeye point. Inhale as you come back to center. Exhale and relax.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesBear GripHold Bear Grip by locking the fingers in front of the throat with the backof the left hand facing the body and the back of the right hand facingout (higher than shown in the photo). Inhale deeply, and suspend thebreath as you pull on Bear Grip while pulling up on root lock. Exhale,and suspend the breath as you pull on Bear Grip while pulling up onroot lock. Then raise the hands above the top of the head. Inhale deeply,and suspend the breath as you pull on Bear Grip while pulling up onroot lock. Exhale, and suspend the breath as you pull on Bear Grip whilepulling up on root lock. Repeat this cycle 2 more times.P.
Kundalini Yoga as taught by Yogi BhajanBasic Spinal Energy SeriesSat KriyaSit on the knees in rock pose and interlace the fingers over the head withthe index fingers pointing straight up. For men, cross the right thumbover the left; for women cross the left thumb over the right. Keep thepalms together and the arms straight while hugging the ears. ChantSAT aloud while pulling in and up on the Navel Center, then chantNAAM aloud as you let the belly relax. Continue powerfully for 3 min.To end, inhale, suspend the breath and pull up on root lock. Circulateyour energy up from the base of the spine to the top of the head. Exhale,and suspend the breath out while applying all the locks. Inhale and comeinto final relaxation.P. 10
Kundalini Yoga as taught by Yogi Bhajan Basic Spinal Energy Series 2 Kundalini Yoga as taught by Yogi Bhajan Basic Spinal Energy Series P. 3 Spinal Flex Sit on the knees in Rock Pose, placing the hands on the top of the thighs. Inhale deeply, flexing the spine forward while lifting and opening the heart center.
