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    Practice Sequences

    Uploaded by

    Hazel
    This document provides instructions for several Kundalini yoga sequences, including a warm-up sequence to prepare the body for meditation, a full-body sequence, a spinal series, a morning wake-up routine, a routine for women, and a morning sadhana practice. Each sequence includes a list of poses and exercises such as twists, bends, stretches, and breathing techniques to stimulate the physical and energetic bodies.

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    © All Rights Reserved
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    Practice Sequences

    Uploaded by

    Hazel
    962 views6 pages
    This document provides instructions for several Kundalini yoga sequences, including a warm-up sequence to prepare the body for meditation, a full-body sequence, a spinal series, a morning wake-up routine, a routine for women, and a morning sadhana practice. Each sequence includes a list of poses and exercises such as twists, bends, stretches, and breathing techniques to stimulate the physical and energetic bodies.

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    Kundalini Yoga Practice Sequences

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    This document provides instructions for several Kundalini yoga sequences, including a warm-up sequence to prepare the body for meditation, a full-body sequence, a spinal series, a morning wake-up routine, a routine for women, and a morning sadhana practice. Each sequence includes a list of poses and exercises such as twists, bends, stretches, and breathing techniques to stimulate the physical and energetic bodies.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    962 views6 pages

    Practice Sequences

    Uploaded by

    Hazel
    This document provides instructions for several Kundalini yoga sequences, including a warm-up sequence to prepare the body for meditation, a full-body sequence, a spinal series, a morning wake-up routine, a routine for women, and a morning sadhana practice. Each sequence includes a list of poses and exercises such as twists, bends, stretches, and breathing techniques to stimulate the physical and energetic bodies.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    At a glance
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    The documents describe several Kundalini Yoga practice sequences focusing on spinal flexibility, energy flow, and overall health and wellness.

    The sequences are designed to awaken the physical and energetic bodies, cultivate radiant energy flow, maintain youthfulness and vitality, and prepare the body for meditation.

    The Women's Set aims to keep the spine, organs and nervous system strong and healthy while also keeping the female organs healthy, particularly relieving tension in the ovaries.

    Kundalini Yoga "Complete Warmups & Preparation for Meditation"

    This is a full on sequence designed to awaken the entire physical and energetic

    bodies. This version has been cut in half and can be done alone as a complete

    series, as preparation for meditation or can be used as a warm-up before kriya with

    a specific focus. If performing other kriyas after this you can omit any of the

    exercises that will be covered in that kriya. All exercises are to be done 1-2 minutes

    with powerful Breath of Fire unless otherwise specified (Note: for YouTube I have

    kept the time limit to 1 minute each but if you wish to extended on your own. Know

    that 1-2 minutes is recommended).

    Practice Sequence Half Version (30-Minutes)

     Standing Twists w/BoF

     Standing Side Bends w/BoF

     Standing Front Bends

     Butterflies w/BoF

     Sufi Grind (low and high – 15/side)

     Spinal Flex:
    o Hands on ankles (low)
    o Hands on Knees (high)
    o Rock pose (centre)

     Spinal Twists with Gyan mudra

     Alternate Shoulder Shrugs

     Neck Rolls

    o Pause for Meditation (optional)

     Savasana

    KY Kriya Practice Sequences – Pg.1


    Practice Sequence Full Version (60 Minutes)

     Standing Twists w/BoF

     Standing Side Bends w/ BoF

     Standing Front Bends

     Butterflies w/ BoF

     Sufi Grind (low and high – 15/side)

     Spinal Flex:
    o Hands on ankles (low)  Hands on Knees (high)  Rock Pose (centre)
     Seated Twists with Gyan mudra

     Alternate Shoulder Shrugs

     Neck Rolls

     Cat-Cow

     Rock & Roll

     Head-to-Knee pose (Janusirsasana)

     Wide Leg Alternate Leg Stretch

     Life Nerve Stretch

     Navel Series:
    o Leg Raise  Crunches (with twists)  Boat Pose variation (Naviasana)
     Locust Pose (Shalabhasana)

     Cobra Pose

     Rocking Bow Pose

     Camel Pose

     Child’s Pose

    o Pause for Meditation (optional)

     Savasana

    KY Kriya Practice Sequences – Pg.2


    Complete Spinal Series (30 mins)

    This Kriya Yoga sequence is designed to fully awaken the spinal column, the central
    nervous system and the main energy channel Sushumna Nadi. It is a great practice
    to keep the spine flexible, to cultivate radiant energy flow, and maintain
    youthfulness and vitality. This is a powerfully stimulating practice! Make sure to
    conclude with a long meditation and a relaxing Savasana.

    Practice Sequence:

     Sufi Grind

     Row Boat

     Spinal Flex (eash pose)

     Spinal Flex (rock pose)

     Spinal Twists

     See-Saw

     Bear Grip w/Mula Bhanda

     Ego Eradicator

     Savasana

    KY Kriya Practice Sequences – Pg.3


    Morning Wake-Up Series

    The "Wake-Up Series" is a powerful way to awaken the entire system first thing in
    the morning, kick-start your digestive system, ignite your inner fire and cultivate
    the confidence that will make your entire day successful. This can be an intense
    practice at the beginning so feel free to cut the times in half to make it accessible.

    Practice Sequence:

     30-sec BoF in Boat Pose variation


     1-minute BoF - Knees-to-chest (Pawanamuktasana) - Focus on Anja Chakra
     30-second Spinal Rocking
     1-minute Ego Eradicator (arms @ 60*)
    o Follow up with a deep meditation or cold shower before further
    practice
     Sodarshan Chakra Kriya
     Savasana

    You can do anything you set your mind to. Concentration is the only skill you need
    to develop.

    KY Kriya Practice Sequences – Pg.4


    Kundalini Yoga Women’s Set (3HO)

    The Women's Set will take 45 minutes to complete, when practiced for designated
    times. It is a series of powerful exercises to keep your spine, organs and nervous
    system strong and healthy. It works on keeping the female organs healthy,
    particularly relieving tension in the ovaries. If practiced everyday it can give you
    beauty, radiance and grace.

    Practice Sequence:

     Rock pose

     Life Nerve Stretch

     Camel Pose

     Shoulder Stand

     Archer Pose

     Child’s Pose

     Bow Pose

     Lotus Pose

     Cow Pose

     Cat Pose

     Stretch Pose

     Savasana

    KY Kriya Practice Sequences – Pg.5


    Kriya for Morning Sadhana: A stellar all-around Kundalini Yoga workout
    including cat-cow, spine flex, spine twists, front bends, life nerve stretch, butterfly,
    pelvic lifts, cobra pose, yoga mudra, Sufi grind, shoulder shrugs, neck rolls, and
    pranayam.

     Cat-Cow

     Cat-Cow variation

     Hugging spinal bend

     Spinal twist with Gyan Mudra

     Spinal Flex (rock pose)

     Front Bend

     Life Nerve Stretch

     Butterflies

     Pelvic Lift

     Leg Lifts with Piston Motion

     Corpse Pose

     Back Rolls

     Cobra Pose

     Yoga Mudra

     Sufi Grind

     Arm Swings

     Shoulder Shrugs

     Neck Rolls

     Arm pumps with Venus Lock

     Arm stretch with integrated fingers

     Meditation  Savasana

    KY Kriya Practice Sequences – Pg.6

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