Kundalini Yoga Keeping The Body Beautiful

This is a Kundalini Yoga Kriya (set of exercises) to strengthen the nervous system, purify the blood, ease back and shoulder pain, stretch the sciatic nerve and stimulate the life-force energy. Please be your own best teacher and modify exercises to suit your body.

Transcript

Satnam.

This is a Kundalini Yoga Kriya called Keeping the Body Beautiful as taught by Yogi Bhajan who said beauty is good health and a radiance of the soul through the whole body and out.

Let's begin sitting cross-legged in easy pose.

Have your hands resting on your knees,

Palms upward with your thumb and first finger connected in Gyan Mudra.

Allow your eyes to close and allow your breathing to deepen.

Now rub your hands together and bring them in prayer pose to your heart center.

Take a big inhale and a long exhale.

Now let's inhale to tune in.

Now let's inhale to tune in.

Take a big inhale hold the breath in.

And then exhale and relax.

Come into a kneeling rock pose with the base of the pelvis resting on the heels.

Place your palms on the floor in front of your knees.

Keep your arms straight and face forward with your eyes closed.

As you inhale flex your spine forward and as you exhale flex your spine backward.

Make this a powerful rhythmic movement to strengthen the whole nervous system.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now sit up on the knees with the base of the pelvis resting on the heels.

Interlace your fingers behind your back in Venus Mudra.

Squeeze your shoulder blades together and lift your arms back and up.

Keep them lifted as high as possible as you breathe long and deep.

Keep your jaw relaxed with a smile on your face.

Allow the inhale to expand your belly and the exhale to be long and complete.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now lower your arms,

Release the mudra and come sitting with your legs straight out in front of you.

Place your hands behind you on the ground.

Slowly lift your straight legs up to 60 degrees and keep them there.

Have the torso as upright as possible.

Breathe long and deep.

The modifications for this exercise while you're building strength are to have the knees bent or to practice with one straight leg at a time.

Now let's inhale to tune in.

Now let's inhale to tune in.

Use your breath.

When you inhale,

Hear the word sat which means truth.

And when you exhale,

Hear the word naam which means identity.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Take a big inhale and squeeze the muscles around your roots in mula band.

Hold.

Exhale and release the posture.

Rest your legs out in front of you on the floor and relax.

Keep your eyes closed and allow the energy stimulated by the breath of fire to burn through your whole body,

Healing and unblocking.

Flex your toes up,

Lean forward and take hold of your toes or your legs as far as you can reach,

Keeping the legs straight.

Stretch your back straight and tuck your chin.

If you can reach your toes,

Squeeze the big toenails with your thumbs.

Roll your eyes up and close the eyelids.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now let's inhale to tune in.

Now keep your position and begin to hum.

Hum means us.

It releases you of your individual insignificance and tensions.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Hum.

Allow your humming to stop and gently walk your hands back up your legs.

Prepare yourself for a lying down relaxation,

Maybe covering yourself to keep warm.

Allow your body to rest and settle on the floor.

We will surrender control and allow the body,

Mind and soul to heal by simply relaxing.

Allow your feet to relax.

Allow your legs to be heavy.

Feel your pelvis sinking and spreading.

Let your arms be heavy with your palms facing the ceiling and your fingers gently curled.

Allow your back to melt into the floor.

Feel the weight of your head supported by the floor so that your neck can relax.

Your jaw can relax.

Your tongue can relax.

Allow your eyelids to gently close and feel the weight of your eyes sinking down into the eye sockets.

Rest and relax.

Let your body relax.

Feel your pelvis sinking and spreading.

Allow your body to relax.

Let your eyes relax.

Let your body relax.

Let your body relax.

Let your eyes relax.

Let your eyes relax.

Let your body relax.

Let your body relax.

Let your body relax.

Begin to breathe more consciously.

Wiggle your fingers and your toes.

Circle your ankles and your wrists.

Stretch your arms up above your head on the floor with a big stretch,

Fingertips to toes.

And now take your arms out to a T shape at the sides.

Raise one knee and allow it to flop over the other leg.

Turn to face the opposite direction.

Come back to center.

Raise the other knee.

Allow it to flop over the other leg.

And turn to face the opposite direction.

Come back to center.

Bring your knees into your chest.

Rub the soles of your feet together.

And rub the palms of your hands together.

Place your palms over your face.

Open your eyes into the darkness of your hands.

Gently lift the hands away to bring light to your eyes.

Hug your knees into your chest again and rock from side to side.

And then rock up and down the length of your spine.

Massaging your spine on the floor.

When you're ready,

Rock to come sitting up in an easy pose again.

We'll rub the palms of the hands together,

Ready to close our session.

Bring your hands in prayer pose to your heart center.

Sit lovely and tall and straight.

Have your crown lifted to the ceiling.

Your chin tucked.

Your shoulders relaxed.

May the long time sun shine upon you.

All love surround you.

And the pure lights within you guide your way on.

Take a big inhale.

And a long exhale.

And then we'll inhale for three long sat nam's.

Saat nam.

Saat nam.

Saat nam.

Saat nam.

Thank you.

Reviews

A new practice for me. Will repeat to understand more fully. Many thanks. 🙏🏻

Amazing ! Thank you very much !

Thank you Ro, for sharing this practice so brilliantly 🙏

Thank you so much Ro. I am really enjoying your kundalini yoga classes. Feeling very happy to finally find kundalini I yoga classes that I enjoy and that I know is true to the kundalini yoga practises. I was following some on YouTube but they went through all the poses too fast and no time to relax. I feel very peaceful and grounded after your class.

I have been practicing yoga for near 25 years. This guided practice was profoundly releasing and supportive. Blocked emotions flowed easily and I felt deeply comforted by the Hum as it filled the newly opened spaces. I will return to this practice regularly. Many blessings to you. 🙏🏻

I am a beginner at Yoga, as well as Meditation and your practice, was not only a soothing and a sensational experience, your voice and the music enhanced my experience. I thank you!🙏

Beautiful✨thank you

Thank you! Your voice and the music are very soothing. 🙌

Simple and elegant

Enjoyed this. Great way to wake up in the morning. Thank you!

This was really awesome. Challenging bit in the middle there! I appreciated the modifications. Thank you. Sat nam. 🙏 ❤️

Love the music and guidance! Sat Nam 🙏❤️

wonderful way to begin a day or ease into evening.

🤗 Thank you!That was a beautiful introduction for me to Kundalini! 🙏🏼❤️🧘‍♂️

Wowww!!! Un-B-E-L-I-E-V-A-B-L-E ~ woke up with back ache and sciatic nerve stiff; did this Kundalini Yoga🧎🏽‍♂️ & Meditation 🧘‍♂️ and FEEL AMAZING now!

Highly, HIGHLY recommend this!