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YOGA COURSE
LESSON 11
KUNDALINI ASANAS
Sequence of positions that stimulate the Kundalini (vital energy)
Perform all positions in sequence. Slow, deep breath. Just do a few breaths for each position (the times indicated below are if you perform the asana alone). Perform mainly in the morning. It’s a great gentle exercise for the morning, starts off the circulation. Strengthens making more elastic the back. Also good for the kidneys and menstrual problems. It stimulates the vital energy.
55) SNAKE TWIST (SARPASANA)
Inhaling bend the leg. Exhaling bring your knee towards the ground with the help of the opposite hand to the bent leg. Invigorates the back muscles and abdominal organs.
41) POSE OF THE BELLOWS (BASTRIKASANA)
Supine, you can begin by performing 3 full yogic breathings. While exhaling bring your knees to your chest (hands clasped to the knees). Body relaxed, only the arms work. It is good for digestion and elimination, liver, spleen. It tones the abdominal muscles.
92) CENTRAL AXIS POSE (MERUDANDASANA)
Supine, feet together, inhaling raise your legs. Hold for 10-20 breaths. Strengthens the whole abdomen.
93) POSE OF THE SUN SALUTATION (SURYA NAMASKARASANA)
Supine, inhaling raise the head and shoulders. Hold for 10-20 breaths. Work on abdominal, and cervical spine.
94) STICK POSE (DANDASANA)
Supine, arms and legs stretched out, breathing relax (stretching the whole body), exhale relax. Run for 10-20 breaths. For back pain and shoulders tension.
63) SUPPORTED SHOULDERSTAND (SALAMBA SARVANGASANA)
Do not perform when the pressure is too high or too low, with hyperthyroidism, or in menstrual period. Always perform subsequent the position of the fish. Stimulates all chakras so is good for the whole body.
39) POSE OF THE FISH (MATSYASANA)
Inhale and arch your back, making pivot on the head. Hands on your thighs. Do not perform in case of cervical osteoarthritis. Be careful with herniated disc. Prevents colds, bronchitis, asthma and sore throats. Invigorates the lumbar region, the genitals and the nervous system.
95) PARTIAL POSE OF THE LOCUST (SAPURNA SALAMBASANA)
Lying face down, legs straight, arms at your sides. Inhale and raise the leg straight. Exhale and pull it down. Three times then repeat with the other leg. Do not run with disc herniation or inguinal hernia. Is good for the kidneys, adrenal glands, and digestion. Stimulates circulation. Improves diuresis. Elasticises the spine. Remove the fat to the hips and abdomen.
51) POSE OF THE LOCUST (SALAMBASANA)
Inhale and raise the leg resting it to the other as shown in Fig. Maintain 10-20 breaths, then repeat with the other leg. Do not perform with disc herniation or inguinal hernia. It is good for the kidneys, adrenal glands, and digestion. Improves diuresis. Elasticises the spine. Remove the fat to the hips and abdomen.
96) BOAT POSE (NAUKASANA)
Lying face down, legs straight, arms at your sides. Inhale and raise arms, head and legs. Hold for 10-20 breaths. Do not run with disc herniation or inguinal hernia. For back pain and kidney.
97) COBRA POSE (BUJANGASANA)
Inhale and rise. Remain in position 10-20 breaths. Do not perform with the disc or inguinal hernia. Is good for the kidneys, digestion, the genitourinary system, the nervous system. Strengthens the spine correcting deformities.
98) KING COBRA POSE (RAJA BUJANGASANA)
From prone, toes outward, inhaling rise. Exhale and bring your hips back down with the chest. Do not perform with the disc or inguinal hernia. Is good for the kidneys, digestion, the genitourinary system, the nervous system. Strengthens the spine correcting deformities.
