The Basic Breath Series gives you a quick lift in energy, increased clarity, and a sense of balance. If you do the minimum times for each exercise, it only takes 22-25 minutes to completely reset yourself. It is an excellent set for beginners. You learn the relationship to the breath, and you observe the differences in emotion and thinking that each type of breathing creates.
This kriya is excellent to practice as a preparation for a more strenuous Kundalini Yoga set. It can be practiced in both beginning and more advanced stages. As a beginner, use the times listed here. For intermediate level, practice exercises 1 through 4 for 5 minutes each. For the advanced level, practice exercises 1 through 4 for 10 minutes each.
Even though breathing is the most natural and essential thing we do, conscious breathing can be quite a challenge. When you alter the breath, you begin to oppose and release the habitual patterns of emotion and attention that are coded in the habits of your body and mind. As those patterns begin to alter, you may drift in concentration or interest. If you continue and command the breath, then you will gain a new sense of ease and control where you direct your mind.
Remember to tune in with the Adi Mantra (“Ong Namo Guru Dev Namo”) before all Kundalini Yoga practice, and end with the “Long Time Sun Shine” song.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Left Nostril Breathing
Sit in Easy Pose. Rest the left hand in Gyan Mudra (touch the tip of the thumb with the tip of the index finger). The left arm is straight on the left knee.
Raise the right hand in front of the face with the palm flat facing to the left. The fingers of the hand are together and point straight up. Press the side of the thumb on the right nostril to gently close it.
Close the eyes and focus at the Brow Point.
Begin long, deep, complete yogic breaths through the left nostril. Inhale and exhale only through the left nostril.
Notes: Breathing through the left nostril is associated with: Ida, the nadi which ends at the left nostril: Apana, the cleansing energy; the Moon energy—cooling, receptive; Calmness; Empathy; Sensitivity; Synthesis.
Time
Continue for 1 – 3 minutes. To end, inhale and hold comfortably for 10-30 seconds. Exhale and relax
Right Nostril Breathing
Sit in Easy Pose. Rest the right hand in Gyan Mudra.
Raise the left hand in front of the face with the palm flat facing to the right. The fingers of the hand are together and point straight up. Press the side of the thumb on the left nostril to gently close it.
Begin long, deep, complete yogic breaths through the right nostril. Inhale and exhale only through the right nostril.
Notes: Breathing through the right nostril is associated with: Pingala, the nadi ending at the right nostril; Prana, the nurturing energy; the Sun energy—warming, projective; Vigor; Alertness; Will power; Concentration; Readiness for action.
Time
Continue for 1 – 3 minutes. To end, inhale and hold comfortably for 10-30 seconds. Exhale and relax.
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