Not as commonly practiced as the many styles of hatha yoga, Kundalini yoga is the yoga of awareness. It harnesses the reserve energy of the navel center to connect with the pineal gland through mantra, meditation, and kriyas. It balances the chakras, stimulates the glandular system, and strengthens the nervous system… to put it lightly. It also has you jumping and dancing up a sweat. Kundalini yoga has unique exercises to strengthen the core that combine Breathe of Fire (pumping the abdomen with equal inhales and exhales) with static yoga poses. Here is a Kundalini yoga abdominal strengthening practice you can do at home this holiday season:
Focus on the Abs and Your Breath
- Sitting in Rock Pose (or Hero’s pose), interlace the fingers behind the neck with elbows spread wide. Begin breath of fire for two minutes.
- Stretch pose: Lying on the back, raise the head and heels six inches off the ground. Point the hands toward the toes or place the hands under the buttocks. Begin Breath of Fire for two minutes.
- Still on the back, pull the knees toward the chest one at a time in a piston fashion. Continue for two minutes. Breathe deeply.
- Extend the legs, toes pointed forward. Inhale and raise the legs 90 degrees. Exhale and lower. Continue for two minutes.
Traditional Hatha Poses with Emphasis on the Navel Center
- Roll onto the stomach and press up into Cobra. Lift the feet toward the head and hold for two minutes.
- Release Cobra. Lie on the back and hug the knees to the chest. Rock forward and back on the spine for two minutes.
- Continue with Locust Pose held with Breathe of Fire for two minutes and Bow Pose held with Breath of Fire for two minutes.
Increase Spinal Flexibility and Recruit the Obliques
- Side Stretch: Standing with the legs together, extend the arms to the sides with the palms down. Bend to the left with a deep inhale, then bend to the right with the exhale. Continue for two minutes.
- Still standing, spread the feet about two feet apart. Turn the palms to the front. Inhale, rotate and stretch the left arm back and bend the right elbow, bringing the hand to the heart. Exhale and reverse the rotation and arms. Continue for two minutes.
- Inhale and extend the arms up with palms flat. Exhale and forward fold. Continue two minutes.
Now, coming into Hero Pose, the series continues with Sat Kriya. Bring the palms into prayer pose above the head, stretching the arms up. Pull in the navel like you were being softly punched in the stomach and say Sat. Release the navel and let the solar plexus rise to say Nam. Continue for two minutes: Sat Nam. Keep the motion at the navel center. Inhale, hold, and apply mulbandh. Relax.
Come into Boat Pose. Begin Breathe of Fire and continue for two minutes. Relax and come into Savasana.
This set gives you nerves and abs of steel. There is so much more to this practice than physical benefits. It is a wonderful compliment to your current yoga practice or a great place to start if you are new to yoga. Find a KRI Certified Kundalini Yoga Teacher at The Kundalini Research Institute.
Sources:
Sat Purkh Kaur Khalsa. Kundalini Yoga Sadhana Gidelines, 2nd Edition. Kundalini Research Institute, 2007. p. 134-135.
Alex Dotson-Young - Alex wrote and illustrated her first short story at the age of eight. A cartoonist throughout middle school, she wrote and illustrated ...
