Guidelines for Beginners
When practicing Kundalini yoga and meditation, it's important to follow certain steps to set the energetic container. Here are instructions to follow every time you practice.
Tuning In
Every Kundalini Yoga session begins
with chanting the Adi Mantra "Ong Namo Guru
Dev Namo." By chanting it the student becomes open to the higher self, the
source of all guidance, and accesses the protective link between himself or herself
and the consciousness of the "golden chain" of all Divine teachers.
Reciting the Adi Mantra
Sit
in easy pose with the palms together as if in prayer. Gently press the
sides of the thumbs into the center of the chest at the sternum. Inhale
deeply.
Focus your concentration at the third eye point. As you exhale, chant
the entire
mantra in one breath. Chant this mantra at least three times before beginning
your Kundalini
Yoga practice.
Ong Namo Guru Dev Namo
The "O" sound in Ong is long and of
short duration. The "NG" sound is a prolonged sound through
the nose. The first part of Namo is short and rhymes with "mom." The "O," as
in "go," is
held longer. "Gu" in Guru is pronounced as in the word "good" and
is short. The second syllable rhymes with "true" and is long.
The word Dev rhymes with "gave" and is short.
Pacing Yourself
Kundalini
Yoga exercises may involve rhythmic movement between two or more postures.
Begin slowly, keeping a steady rhythm. Increase gradually, being careful
not to strain.
Usually the more you practice the exercise, the faster you can go.
Just be sure that the spine has become warm and flexible before attempting
rapid movements. It is important to be aware
of your body and to be responsible for its well-being.
Concluding an Exercise
Unless
otherwise stated, an exercise is concluded by inhaling and holding
the breath briefly, then exhaling and relaxing the posture. This
consolidates the effects
of any exercise and circulates the energy to your higher centers.
Allow one to three minutes of relaxation in easy pose or lying on the
back
after each
exercise.
Yoga instructions reprinted with permission from Self Experience:
Kundalini Yoga as Taught by Yogi Bhajan compiled
by Harijot K. Khalsa available from Spirit Voyage.
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