Kriya To Relax And Release Fear Pdf

[Rashawn Devegowda]

Ifyou decide to follow the full time for this Kriya it takes around 1hr and 14 minutes. But I have also compressed the length of the sequence to 1/3 in each of the exercises if you find that easier to continue with the poses below. Keep in mind to relax a minute or until your breath is stabilized in between the exercises. Feel the vibrational residue of the movement in your body in the moment of relaxation. Link yourself with the breath and stay in the moment, listen to your own breath moving out and in from your nose. Feel the energy flowing through you that you been built up in your body. And also notice how your muscles feel softer and your mind so still. If some of the positions are too demanding, do not strive for the ideal pose or movement, follow your own limitations and do the best you can. Be beautiful and bold in your travels within.

Standing Cat-Cow

Stand Up. Bend forward from the waist, keeping the back parallel to the ground. Grab the calves or behind the knees. Begin to flex the spine as in cat/cow. Inhale and flex the spine downwards as if someone were sitting on your back. When the spine is pressed downwards, the neck is arched up. Exhale and flex the spine in the opposite direction, bringing the chin to the chest. Use the hands and feet as a firm base of support for the spine. The legs remain straight. Continue with a steady rhythm, coordinating the movement with the breath.

Torso Turn

Sit in Easy Pose. Make fists and place them in front of you as if grasping a steering wheel. Begin twisting the body powerfully from side to side. Twist to your maximum. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath.

Extended Arm Wave

Remain sitting in Easy Pose. Extend the arms up at a 60 angle, palms facing up, fingers straight and thumbs extended out. Begin to open and close the hands rapidly, bringing the tips of the fingers to the base of the palms. Be aware of the stretching sensation and movement, and the breath.

Comments: Remember to keep your shoulders down during this exercise. After you lay down your hands feel the blood rush back through your arms. This exercise is wonderful for the heart as all positions where the arms are raised is beneficial for the health of the heart and the circulatory system.

Benefits: This exercise removes tension from the neck and purifies the blood. In this exercise, your fears will leave you when you powerfully project out on the exhale.

Time: Continue for 6 minutes 3, 1:30 minutes and coordinate the movement with the breath.

Fist Rolls

Still, in Easy Pose, begin rotating the fists in small circles at the level of the Heart Center Roll the left fist counterclockwise and the right fist clockwise. Keep the elbows straight and fists tight. Move the shoulder blades and the muscles underneath the shoulder area.

Benefits: This exercise adjusts the muscles under the breasts. If this area is tight, it makes you very uptight. The hand and wrist asana are beneficial for the related joints. They also relieve tension caused by prolonged writing and typing.

Breath: Breathe in when rotating upwards, breathe out rotating downward. Synchronize the breath to the movement of the rotation.

Time: Continue powerfully for 2 minutes, 1 minute or 30 seconds.

Crow Pose

Crouch in Crow Pose, soles of the feet flat on the floor, with the knees wide, and drawn up towards the chest. Keep the spine straight. Make fists of the hands with the thumbs out, and place them near your neck just above the shoulders. Fists stay in this position as you inhale and stand up. Exhale and lower yourself back down to Crow Pose.

Sitali Pranayam

Sit in Easy Pose and relax the hands on the knees. Keep the spine straight. Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the tongue and mouth. Close your mouth and exhale through the nose. Make the breath long and heavy.

Benefits: Sitali Pranayam is effective against anger, bad moods, and temperament. If your mouth becomes bitter, it means you have bad breath, but it is being cleaned out as you do this pranayama. Sitali is called the cooling breath which regulates your difficult emotions.

Sitting Dance

Continue listening to your body and how it feels. Sit in Easy Pose and raise the arms, curving them upwards. Close your eyes and rhythmically move your body. Move as your body feels.

Benefits: Releases tension in the upper body. Here you have a great exercise that will help you to move past your own boundaries, it helps with releasing fear as it works on stepping outside your comfort zone. Step out of the old ways and embark on meeting your new self. Fearless and empowered. Feel yourself and how beautiful you are. Everyone has their own rhythm, dance to your own soul.

Bowing

Sit on the heels in Rock Pose, with hands on thighs. Listen to the soothing music of your choice and begin bowing the forehead to the floor to the Namastang rhythm: Bowing 4 counts. Resting 1 with the music. (Touching the forehead to the ground and rising up is 1 count.) Without the recording the movement is done to 10 beats as follows: Bow down and come up 4 times (to the count of 8) and rest in the upward position, on counts 9 and 10.

Venus Lock Meditation

Sit in a meditative posture. Lock the hands behind the back of the head in Venus Lock, elbows out to the sides and apply pressure, keeping the spine straight.

Bring your new awareness out into the day and practice this kriya as much as you like. You can even make it a spiritual practice (Sadhana) To master a Kriya in Kundalini Yoga and break your old habits I advise you to practice it for 40. days straight. This will break any negative habits.

Resources

Find more Kundalini Yoga Kriyas in my library here and Kundalini Meditations here. Do you want to learn about Yogic words in Sanskrit? I have made a glossary of 108 Yogic terms here that you can take a look at.

Thank you so much ! I loved it. I am a Kundalini teacher myself and this is my first time doing this kriya. I enjoyed it so much! The only thing tricky for was that. I did find it difficult to attain the correct rhythm for the Bowing. Can we just count to 8 at a moderate or slow pace? According to your flexibility?

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The COVID-19 pandemic has catapulted us from our normal life into a space of uncertainty and unknowingness. Being at home and distant from our family, friends, and loved ones could bring about many triggers and anxious feelings that could sometimes be crippling. How do we build resiliency and tend to our mental health? For starters, we could collectively become aware of it. However, rarely does intellectual understanding about a trigger dissolve the pain attached to it. The good news is we can learn to change how we feel about a certain event or trigger through the technology of yogic breath and meditation. I have tried many and felt that Kirtan Kriya meditation is extremely effective in helping me access my inner calmness.

Kirtan Kriya is a type of meditation from Kundalini yoga. In Sanskrit, a kirtan is a song, and kriya refers to a specific set of movements. Kirtan Kriya is thus sometimes considered as a singing exercise. It involves singing or chanting of the four sounds, Saa Taa Naa Maa, along with repetitive movements of the fingers, or mudras.

Chant out loud for two minutes, then chant in a whisper for two minutes, then chant silently for four minutes. Then come back to the whisper for two minutes, then a normal voice for two minutes. To end, stretch the arms ups as far as possible, spread the fingers wide, shaking them out like a great release for one minute. Inhale and exhale. Relax.

I recommend doing this for 40 days. How do I motivate myself to do this every day? Because I am desperate to change the emotions around my triggers. I also happen to believe self-responsibility is the best thing I can contribute to the world these days. Every time I practice this meditation in the morning, I feel as if there were a gem in my pocket. No matter how my day turns out, there is already a joy that this meditation brings me. Nothing and no one can take it away from me.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

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