We can stimulate our brains and glandular system in different ways by dividing the inhalations and exhalations into several equal parts, with a slight suspension of the breath in between.
Instead of inhaling and exhaling motion, we break the breath up into segmented “sniffs.” It’s important not to pull the breath too deeply, causing the nostrils to collapse as we draw the air into the lungs. The breath should be relaxed and focused - directing your attention so that you
feel the breath moving along your air passages into your diaphragm.
When practiced properly, segmented breathing creates stable and
predictable influences on your state of mind and energy levels.
Ratios for Segmented Breathing
(Inhalation : Exhalation)
4:1 - healing, energizing, uplifting
4:4 - clarity, alertness, triggers glandular system
8:8 - calming, centering
8:4 - focusing, energizing
4:8 - calming, unblocking, releasing
4:1 Segmented Breath For Depression
1. Sit in Easy Pose with a straight...
An estimated 40% of adults experience anxiety. I would venture a guess that with so many people home social distancing and feeling isolated, these numbers are even higher. Anxiety can be crippling - making you feel frozen and unable to think, move or even breathe. It can also make you so fidgety that you simply cannot be still or relax at all.
No matter how you your anxiety manifests, it is important to have a strategy to help pull you out of the abyss. This meditation has helped pull me through some pretty rough times, and I'm honored to share it with you. I pray that it helps soothe your anxious body, mind and spirit.
1. Sit in Easy Pose with a nice straight spine and a light Neck Lock. You can fold your hands in your lap, or place them in Gyan Mudra (thumb and index fingers touching).
2. In a soft monotone, recite the mantra Har Haray Haree Wahe Guru in the following manner:
Har: focus at the Navel Chakra
Haray: focus at the...
Our lives are have become so stressful. As we rush from one thing to the next, it's easy to lose touch with feelings of joy, happiness and true peace. As we take time out to focus on our self-care with things like meditation, we can quickly turn our thoughts, feelings and emotions into more positive, life affirming states of being.
If you have been feeling depressed or stressed, try this quick and easy meditation - and let us know how it works for you in the comments below!
Meditation For Happiness & Peace Within
1. Sit in Easy Pose with a straight spine and light Neck Lock. (Pull the chin slightly back, creating a nice, straight line from the bottom of the spine to the top of the head.) It is important to retain this Neck Lock throughout the meditation. You may also choose to put your hands in Gyan Mudra (the index finger & thumbs touch) or just rest them in your lap.
2. Focus at the 3rd Eye point, and begin chanting the mantra Ong 5 times. Each repetition...
I've never considered myself to be an anxious person. But the last few months of 2020 has brought out an anxiety that I've never experienced before. Anxiety can affect anyone, but in particular, those of us who have stressful home environments, uncertain futures due to coronavirus, those of us who live alone, and those experiencing financial difficulties are particularly prone to experiencing stress, depression and anxiety during COVID.
It is critical to get anxiety under control early on in the process, because if left unchecked for too long, it becomes a generalized anxiety disorder that is much more difficult to treat.
If you have ever had to deal with anxiety, you know that it is a problem with the mind - where thoughts can spin out of control, causing worry, uneasiness, or nervousness, and typically leading to feelings of imminent doom. These thoughts have a direct impact on the body - causing the nervous system to sense danger, and keeping you in a state of fight or...
It is such an honor to welcome you to the Nesoteric online course platform! If you have purchased a course through Kundalini Yoga U, or through Nesoteric, this information will be relevant for you to make sure that you get the most out of your course!
In this short tutorial video, I walk you through the basic steps for maximizing your experience. There is a lot of information in this video, and I recommend you watch the whole thing!
01:15: Logging In
01:56: Your Course Library
02:24: Navigating a course
04:12: The course sidebar (downloads & Discussion Forum)
04:30: Commenting on lessons
04:58: The Discussion Forum
07:06: Setting up your profile & changing your password
08:06: Downloading the mobile app
08:57: Our Gifts to You
10:10: Global Sadhanas
I hope this video is helpful for you as you continue to explore the platform. As always, if you have any questions or need additional information, I am here for you! Just send me an email at: [email protected]
With so much...
by Liz McCollum Lord
The last few months I’ve been feeling a lot of challenging emotions. I’ve done enough yoga and meditation to know that the best course of action is to honestly acknowledge my feelings and process them so that they don’t become “stuck” in my body somehow. Instead I chose to bottle it all up and force myself to keep trudging forward.
Of course this didn’t change anything about how I felt, and my feelings of frustration and anger began to bubble to the surface more and more. My yoga practice diminished more and more during this time as well. One evening, in a fit of anger, I took apart my meditation altar, threw everything in a cabinet, and shut the door. I stopped doing my personal sadhana, which I’d been practicing for over 2 years. I was basically throwing up my hands to the Universe and saying “What’s the point of all this??”
As is often the case, the Universe will give us...
Naturally, during the winter months we tend to want to sleep more and eat heartier foods. If we follow cues from the natural world, we see that winter is actually the time for doing less. If we are aware of the earth’s rhythms, we can tap into this yin energy and turn inward for self reflection. Yet, for many people, this kind of change can leave them feeling unproductive, without purpose, and depressed.
Seasonal Affective Disorder (SAD) is a type of depression usually experienced during the fall through winter months. The lack of sunlight and the cold temperatures can affect a person’s moods and overall motivation. Kundalini Yoga has many great kriyas to counter the “Winter Blues” and help a person maintain a steady level of mood and motivation throughout the winter season and beyond.
Kriya for SAD and Depression
This meditation is from the manual The Art, Science & Application of Kundalini Yoga.
Yoga for Children? Yes!
By Shakta Khalsa, Founder and Director of Radiant Child Yoga
Reprinted with permission
Why yoga for children? Twenty years ago, that question was most likely asked about martial arts. Now there are classes for children at martial arts studios around every corner. And, like martial arts, yoga develops many wonderful qualities in children. Beside the obvious benefits of exercising the physical body, yoga sharpens the child’s ability to calm down and focus. It cultivates confidence and self-discipline. Many find that yoga, when practiced regularly, helps children become more aware of their thoughts and feelings. From this awareness, changes and growth in new and positive directions can blossom.
More and more professionals who work with Sensory Integration dysfunction, such as autism, learning disabilities, and ADD/ADHD are being trained in children’s yoga with great results. There is a natural affinity...
In her incredible online course, Understand and Heal Pain, Anne Novak teaches that to experience true healing, you must understand the vital role that pain serves in your personal evolution. You cannot free yourself from pain without seeing the direct connection between your thoughts, emotions, and physical body. Through this process of deep self-discovery, you can permanently change your experience of pain.
Part of the process is finding balance. In the course, she shares this incredible kriya for balancing your your prana and apana. In yogic terms prana is the incoming life force and apana is the outgoing or eliminating energies. It’s important to balance what you bring into your life with what you are eliminating from your life.
Nabhi Kriya For Prana Apana Balance
Source: KRI Level 1 Instructor Yoga Manual, pg 346
Nabhi refers to the nerve plexus around the Navel Point. This kriya balances prana and apana by focusing on the 3rd Chakra at the Navel...
by Shakta Khalsa
Knowing how much good yoga does for you, you can imagine what wonderful gifts it has in store for your children! When I teach people how to share children’s yoga, it might not always look exactly like adult yoga, but the benefits are the same.
Here are just a few of the great benefits of using yoga with children:
1. Emotional Heath:
Your child becomes more aware of how they feel. Through the yoga, breath, and relaxation, they discover how they can work through feelings into a more positive space.
2. Physical health and wellbeing:
Your child gets up off the couch, away from the desk and moves his or her body instead of moving fingers over a keyboard or phone!
3. Brain Tune-up:
Kundalini yoga has so many brain-balancing exercises that activate meridian points to wake up the brain for a more whole brain effect. This translates into clarity, ability to learn and understand academics, good physical and mental coordination.
And the biggest benefit of...