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Download
this Lesson Copyright © 2003 - Guru Rattana, Ph.D. The
yogis say that a person's age is determined by the flexibility
of his/her spine. The most basic goal of Kundalini Yoga is to
take care of the spine. This lesson offers a series of exercises
to activate, align and loosen up the spine. You should refer to
the set entitled "Exercises for
Maintaining a Flexible Spine"
Focus and Attention Focus and attention are important tools to achieve optimal results. While you are doing these exercises, put your attention on the part of the spine that is moving or being activated. The energy originates in the spine and flows out through the body and into the energy field. The spine is where you will feel the flow of energy. Notice which parts of the spine feel warm or even hot and where there are no feelings or numbness. This information will indicate where your energy is flowing and where it is not. For the Kundalini to flow, the whole spine must be open. Kundalini is our vital, creative energy that flows through us all the time. The amount that flows through us determines our aliveness and awareness. The goal of practicing Kundalini yoga as taught by Yogi Bhajan is to GRADUALLY increase the flow of energy. Many people who practice Kundalini yoga do not experience huge rushes of uncontrollable energy. Rather they experience a gradual expansion of consciousness and increase in vitality that evolves over time.
Goals of Spinal Exercises The goals of the spinal exercises are:
In later lessons we will experience the specific energies of each of the chakras. First we want to establish a baseline of spinal awareness.
Active and Passive Practice The moments between exercises which should be at least 15-30 seconds and up to 1 minute if you choose. Executing the exercises is the activation part of the practice. The exercises stimulate the glandular system, loosen up the spine, massage the muscles and strengthen the nervous system. Between exercises is the passive part of the practice. DO NOTHING, simply be aware of what is happening. Let the energy flow. It will adjust what needs to be adjusted and go where it needs to go.
Daily Practice - How Long? This set of exercises can take from 20 to 40 minutes depending on how long you do each exercise. The deep relaxation after the set is an additional 5-10 minutes. The silent meditation is also between 3-11 or more minutes depending on the time you have. Tailor your practice times so that you do not feel rushed. The more relaxed and present you are to what you are doing and what is happening, the better the results and the more awareness you will cultivate. Many people who have signed up for the training have indicated in their questionnaires that they have 1-2 hours per day to devote to the practice of Kundalini yoga. You will achieve striking results with a 1-2 hour daily practice! For those who have less time, consistent practice produces positive results. I always tell people PROGRAM YOURSELF FOR SUCCESS. If you can do 5 minutes a day, do 5 minutes EVERY day. Then increase your time as you can. Do not start out with the false hope that you can do 2 hours, do it for one day and then stop your practice.
40 Days Once you have established a program that works for you, continue practicing this set for 40 days. 40 days is the yogic time for breaking a habit. 90 days of practice creates a new habit. 1000 days establishes mastery. The optimal time to begin a new set or meditation is on the New Moon. You should set your intention on the New Moon and start as soon as you can after that date. My intention is to build our practice one step at a time. Kundalini yoga and the spiritual path are so rich. When we take one step at a time we can make a lot of conscious progress.
Sat Nam and have fun! Guru Rattana Copyright
© 2003 - Guru Rattana, Ph.D. 
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