Yoga exercise/meditation: One-minute breath

To activate and balance your root chakra, we have selected a fundamental exercise from Kundalini Yoga for you. The one-minute breath is a great technique to keep calm in our fast-changing times. With this exercise, you can optimize the cooperation between both sides of your brain and calm emotions such as fear, and worry. The practice can help you to deal with emotions with openness and to feel the presence of the mind.

Instructions

Make yourself very comfortable at first. Sit in a meditative posture, e.g. Cross-legged or lotus position. Wear a scarf that you can effortlessly remove if it gets too warm. Be very quiet during this exercise.
When you’re ready, take 3 minutes to prepare for the exercise and relax and deepen your breath (or try 3 minutes of Breath of Fire).
Breathe in slowly and evenly after 20 seconds, filling your lower abdomen, your abdominal area. Hold your breath as soon as you have filled your upper chest with air.
Hold the air in for 20 seconds. Then exhale slowly, gently, and evenly for 20 seconds.
At the end of the 20 seconds, start it over.

If you have never done this exercise, it will not work at the beginning. Permit yourself to work on it, it’s very difficult at first. Start with 10 seconds of inhalation, hold for 10 seconds, and then exhale for 10 seconds (or if necessary, only for 5 seconds). Take a day or two and then increase to 15, 15, 15, and then to 20, 20, 20.

If you get dizzy with this exercise, please pause immediately.

Meditation: Maha Mudha Kriya

This exercise helps you stretch your life nerve (sciatic meridian) and can have a positive effect on both your physical and mental state. It can also balance the mind and free it from negative thoughts.

Maha means great, Mudra means “energizing” position. There are different types of so-called mudras. For example, there are finger mudras, there are arm mudras, there are tongue mudras, there are eye mudras, there are head mudras, belly mudras, etc. In this exercise two mudras are connected, the Maha Mudra, the which you stretch out your leg and sit on your heel and the Mula Bandha, which is also a mudra. Here you touch one or both hands on the big toe of the outstretched leg. If you can’t get to your foot yet, just put your palm on your shin and apply light pressure over the palm. You will slowly stretch your muscles and always get a little bit further.

Instructions

Sit on your left heel. Place the heel between the anus and the genitalia. Extend your right leg. Grab your toes with both hands. Use both thumbs to touch the tip of the big toe. Inhale deeply and calmly and hold your breath as long as you can. Firmly press your chin against your chest and your chest against your chin. Now inhale deeply – exhale and hold your breath for 8 seconds, pulling in your upper abdomen firmly and pulling your diaphragm upwards. Then inhale and exhale. Do this exercise for 3 minutes, then relax on your back for 5 minutes. Then switch sides with your legs.

Meditation: Breath of Fire

Meditation Breath of Fire To balance your navel chakra, we have chosen a very easy exercise, the Breath of Fire, which can easily be practiced by beginners. The resulting vibration from this breath massages and stimulates all organs in your abdomen. If you practice the Breath of Fire regularly, it can even aid digestion. Beware not to practice it immediately after a meal. To blow off steam: have you ever been annoyed or upset about something? This exercise can help with that. Imagine with each exhalation how you let go of anger and annoyance, and clear your mind of negative feelings and thoughts.

Instructions

Sit in lotus pose or cross-legged. After a deep breath in through the nose, the air is exhaled firmly through the nose. Briefly pull in your stomach as you exhale. If you have never practiced Fire Breath, start with 10 breaths. If you are already trained, try 20 or more breaths. You may feel dizzy at first: please pause and breathe in your normal rhythm, and then try the exercise again. Breath of Fire is not suitable for high blood pressure, pregnant or people with abdominal pain. In these cases please consult your doctor before doing this exercise.

Chakras – Open lotus meditation to strengthen and heal your heart center

Many feelings will go through you as your heart center becomes stronger. It helps to heal your old wounds and hardened parts. Trust yourself. Immerse yourself in the presence of an open heart. We are most focused on our true selves when we have the strength to remain open and connected to all people, everyone around us, and everyone in the universe. In this connection, we recognize our uniqueness. Be real and present while chanting and feeling mindful.

Many feelings will go through you as your heart center becomes stronger. It helps to heal your old wounds and hardened parts. Trust yourself. Immerse yourself in the presence of an open heart. We are most focused on our true selves when we have the strength to remain open and connected to all people, everyone around us, and everyone in the universe. In this connection, we recognize our uniqueness. Be real and present while chanting and feeling mindful.

Instructions

This exercise can be done cross-legged. Raise your arms up to an angle of 60 degrees. Keep your elbows straight and your shoulders down. Roll your fingertips together on your palms. The thumbs are stretched back and point to each other. The eyes are closed and your mental focus is on your “third eye”.

In this position, start the so-breath of fire for 1-3 minutes.

breath of fire: After a deep breath through the nose, the air is exhaled firmly through the nose. Briefly pull in your stomach as you exhale. If you have never practiced breath of fire, start with 10 breaths. If you are already trained, try 20 or more breaths. You may get a little dizzy at first: please pause and breathe in your normal rhythm and then try the exercise again.

After 3 minutes: take a deep breath and bring your arms over your head until your thumbs touch. Open your fingers, exhale, and relax your arms. There are variations of this practice in many different kriyas.

Breath of fire is not suitable for high blood pressure, during pregnancy, or abdominal pain. In these cases, please consult your doctor before doing this exercise.

Chakras – Meditation to solve communication problems

The type of communication that comes from the 5th chakra is very direct. The 5th chakra is like a door, a gate to bring your emotions and thoughts outside. We have selected a meditation for the throat chakra that can activate your communication skills and help you to create something through your voice and language. Master the Word and the ability to initiate actions that come from the soul.

Instructions

Sit cross-legged with your spine straight. The posture of the hands (Mudra): Use the tips of your thumb and pinky, on one hand, to touch your thumb and pinky on the other hand. Bend the ring fingers towards your palms, but don’t let them touch your palms. The index finger and middle finger point straight up without touching.

Start with 11 minutes and work your way until you can do the exercise for 31 minutes.

Chakras – Meditation: Archer pose – the posture of the archer

Meditations on your 6th chakra are said to have a rejuvenating effect. On the physical level, we have many reasons to do the archer pose or pose of an archer.

It helps to develop strength in the quadriceps and intestines. The legs and knees get strengthened. Excellent physical endurance and power are gained. Remarkably at the same time, there is an inner attitude of the emotions, which in its strength equals the pure physical connection of the feet to the floor. Archery posture is sometimes called hero posture and also develops the 3rd chakra, the willpower, and courage associated with it. Chivalry and fearlessness, which are inherent in this noble warrior posture, improve physical endurance and strength in feet, thighs, and arms. A simple and very effective yoga exercise that can also be practiced by beginners.

Instructions

Bring your right foot forward so that your feet are 2-3 feet apart. The right toes point forward, while the left foot is 45 degrees, with the heel pointing back and the toes pointing forward. The left leg remains straight and strong, while the right knee is bent until the thigh is almost parallel to the floor (the knee must not protrude beyond the toes). Now put your lower back in an upright position, making sure that your shoulders are relaxed and not pulled up.

Place the fingers of both hands on the palms and pull the thumbs back. Raise your right arm, which extends forward parallel to the floor, over your right knee as if you were using your bow and arrow. The left arm, bent at the elbow, pulls back until the fist is on the left shoulder, then chin in, chest out. Feel a stretch across your chest. In this exercise, your eyes stare infinitely beyond your thumb.

Practice for 3 minutes on each side.

Meditation: Ego Eradicator – meditation to overcome your ego

In order to balance and open the heart chakra, we have selected a simple Kundalini Yoga exercise for you, which can be practiced by beginners and advanced alike. The ego eradicator is a meditation to overcome your ego and opens the area of ​​the lungs, acts on your magnetic field, and brings both sides of the brain into a state of vigilance.

Instructions

This exercise can be done cross-legged. Raise your arms up to an angle of 60 degrees. Keep your elbows straight and your shoulders down. Roll your fingertips together on your palms. The thumbs are stretched back and point to each other. The eyes are closed and your mental focus is on your “third eye”.

In this position, start the so-breath of fire for 1-3 minutes.

Breath of fire: After a deep breath through the nose, the air is exhaled firmly through the nose. Briefly pull in your stomach as you exhale. If you have never practiced breath of fire, start with 10 breaths. If you are already trained, try 20 or more breaths. You may get a little dizzy at first: please pause and breathe in your normal rhythm and then try the exercise again.

After 3 minutes: take a deep breath and bring your arms over your head until your thumbs touch. Open your fingers, exhale, and relax your arms. There are variations of this practice in many different kriyas.

Breath of fire is not suitable for high blood pressure, during pregnancy, or abdominal pain. In these cases, please consult your doctor before doing this exercise.

Meditation: The 4-stroke breath to build intuition.

We have chosen an exercise from Kundalini Yoga that helps build your intuition and your 7th chakra to balance the third eye.

Instructions

Sit in a comfortable sitting position like easy pose. Your hand position (Mudra): Put your hands together in the prayer position. Hold out your Jupiter fingers (index finger) while the other fingers interlock to fold the two hands together. Cross your fingers against each other. Place the mudra slightly below your nose so that your eyes can look at the tips of your Jupiter fingers. The eyes are 1/10 open.

Now breathe in 4 powerful breaths in through your mouth (1 blow per second = 4 seconds of inhalation) and exhale in one powerful blow through your nose (1 second).

Time: Continue for 16 minutes.

To finish: sit straight. Breathe in, hold your breath for 20 seconds and stretch your arms with your palms up to your side. Exhale. Take a deep breath in, hold your breath for 20 seconds, stretch your arms horizontally, and stretch your spine vertically. Extend your arms in a T-shape on both sides. Now exhale. Take a deep breath in again, hold your breath for 20 seconds, and open your fingers and tense them so they’re like steel. Squeeze all your energy and bring it into your arms. Exhale and relax.

Meditation for Peace

Along with positive thinking, Kundalini Meditation is a great way to find inner peace and have a calm heart.
With daily practice, you will start to have a clear perception within yourself and with your relationships. This whole posture induces a feeling of calmness and creates a still point for the prana at the heart. This is a perfect meditation for beginners because it brings awareness to the breath, and it conditions the lungs. 

To start the meditation begin sitting in Easy Pose with a straight spine and closed eyes. Place the left hand on your chest, making sure that your fingers are facing parallel to the floor. With the right hand come in Gyan Mudra (index finger and thumb touching) and bring your right hand up to around face level with your elbow relaxed by your side. During the meditation inhale long and deep through your nose, keep the breath held, and chest raised until you cannot hold it anymore. Then exhale smoothly and gradually and keep your breath out as long as possible as well. Repeat breath pattern until the end of meditation.

Duration: 3 min – 31 min.