Raising Kundalini
This is a meditative set, and meditative sets work the subtlest layer. You sit, you breathe in fours, you chant the seed sounds, and the serpent at the base begins to stir on its own. Sa Re Ga Ma is the primal current, and when you ride it with the breath cut into equal parts, you pull kundalini up the nadis without forcing a single thing. Sit down, close the circuit, and let the energy rise.
Поза 1
Come into Virasan. Sit on your left heel and draw your right knee up to your chest, the foot flat on the ground. Cross your arms over the right knee. Inhale in four parts, silently chanting Sa Re Ga Ma, then exhale in four equal parts, silently chanting Sa Re Ga Ma. Hold this for 3 minutes.
Поза 2
Stay in the same position. Raise your arms up to 60 degrees and breathe exactly as in pose 1, the fourfold inhale and exhale on Sa Re Ga Ma, for 3 more minutes.
Поза 3
Sit on both heels in Rock Pose, hands resting on your knees. Lower your forehead to the ground on the exhale, rise back up on the inhale. Continue for 3 minutes.
Поза 4
Remain in Rock Pose. Punch the air in front of you, inhaling with the left thrust and exhaling with the right. Keep punching for 5 minutes.
Поза 5
Lie on your back. Draw your knees to your chest and clasp your legs with your arms. Relax here for 3 minutes.
Поза 6
Now raise your legs to 90 degrees. Reach up and grab your toes, lifting your head and shoulders off the ground. Hold for 3 minutes.
Поза 7
Come into Easy Pose. Cross your arms, right over left, and place your hands on your chest. Chant for 5 minutes.
Поза 8
Stay in the same pose and chant: Ra Ra Ra Ra, Ma Ma Ma Ma, Sa Re Ga Ma.
Поза 9
Place your hands in Gyan Mudra, the tips of your teeth together. Fix your gaze on the tip of your nose. Inhale in 4 equal parts on Sa Re Ga Ma, and exhale in 4 equal parts on Sa Re Ga Ma, for 5 minutes.