Karma - short Sadhana

[Guest guest]

Sat Nam,

dear Karma,

 

well, a good book might be: 'Kundalini Yoga' by Shakta Kaur Khalsa. You can

get it from Yogatech in the US or from Sat Nam Versand in Germany or even

from Amazon.

As I do not know you personally and I have not too much ideas about your

specific needs, I think it is best, if your would talk with your teacher.

He / she should be able to advise you a nice set/kriya, which suits you.

 

Anyway: A set which I like very much and lasts about 30 mins is the Surya

Kriya. I did it for some quite long time and it really helped changing my life.

You might give it a try, lets say for 40 days. Here it is:

 

ADI Mantra – Ong namo guru dev namo 3 x

Protection Mantra – Aad guray nameh... 3 x

 

For the warmup I recommend the sun salutation (Surya Namaskar), do 6

repetitions

1.Stand up, inhale, hands over head

2.Bend forwards, exhale, hand touch ankles / ground

3.Inhale - kneel on right knee

4.Hold breath – triangle pose

5.Exhale, lay down on ground, hip still up in the air

6.Inhale – cobra pose, watch sky

7.Hold breath – triangle pose

8.Hold breath – kneel on left knee

9.Stand up, bend forwards, exhale, hand touch ground

10.Lift upper body up, inhale, hands in prayer pose in front of heart,

start again no 1.)

 

Exercise (1) to (10) is a continuos movement.

 

Surya Kriya – approx 30 min

1.EP, right hand gyan mudra on thigh, left hand up, fingers straight, block

left nostril with left thumb, LDB 3 min

2.Sat Kriya 3 min

3.relax 1 min, repeat exercise (2) and (3) 3 x

4.EP, spinal flex 3 min

5.Frogs 26 x

6.RP, head twists, LDB, inhale left – SAT, exhale right – NAM 3 min

7.EP, hands on shoulders, elbows straight, side bends, LDB, inhale left –

SAT, exhale right – NAM 3 min

8.EP, spine straight, close eyes, meditate to 3rd eye, apply mul bandh,

Pull navel point in and hold for the whole exercise, LDB, inhale – SAT,

exhale NAM for 6 min

 

For the exercises (6), (7) and (8) the Sat - Nam is chanted silent.

END – ‘may the longtime sun’ – long Saaaaat Nam 3 x

 

EP - Easy Pose

RP - Rock Pose

LDB - long deep breath

 

If you want to devote more time, you could add the Panji-Shabd-Meditation

or Kirtan Kriya (5 primal sounds)

SA (birth) thumb – index finger (--> knowledge) = Gyan Mudra

TA (life) thumb – middle finger (--> wisdom) = Shuni Mudra

NA (death) thumb – ring finger (--> vitality) = Surya Mudra

MA (rebirth) thumb – little finger (--> communication) = Bhudi Mudra

 

start with 2 min loud – 2 min whisper – 4 min silent – 2 min whisper – 2

min loud

increase up to

5 min loud – 5 min whisper – 10 min silent – 5 min whisper – 5 min loud

 

Sending blessings and light from Shanghai,

 

Adarsh S.