Kundalini Yoga Training
of the Spine
© 2003 - Guru Rattana, Ph.D.
yogis say that a person's age is determined by the flexibility
of his/her spine. The most basic goal of Kundalini Yoga is to
take care of the spine. This lesson offers a series of exercises
to activate, align and loosen up the spine. You should refer to
the set entitled "Exercises for
Maintaining a Flexible Spine"
set is taken from the excellent book -
& Renew, from Yoga Technology.
and attention are important tools to achieve optimal results.
While you are doing these exercises, put your attention on the
part of the spine that is moving or being activated. The energy
originates in the spine and flows out through the body and into
the energy field.
spine is where you will feel the flow of energy. Notice which
parts of the spine feel warm or even hot and where there are no
feelings or numbness. This information will indicate where your
energy is flowing and where it is not. For the Kundalini to flow,
the whole spine must be open. Kundalini is our vital, creative
energy that flows through us all the time. The amount that flows
through us determines our aliveness and awareness. The goal of
practicing Kundalini yoga as taught by Yogi Bhajan is to GRADUALLY
increase the flow of energy. Many people who practice Kundalini
yoga do not experience huge rushes of uncontrollable energy. Rather
they experience a gradual expansion of consciousness and increase
in vitality that evolves over time.
of Spinal Exercises
goals of the spinal exercises are:
develop an AWARENESS of your spine
establish the spine as a FOCAL POINT for your attention
ACTIVATE and open the energy flow in the spine
ALLOW the energy to move and align itself.
later lessons we will experience the specific energies of each
of the chakras. First we want to establish a baseline of spinal
and Passive Practice
moments between exercises which should be at least 15-30 seconds
and up to 1 minute if you choose. Executing the exercises is the
activation part of the practice. The exercises stimulate the glandular
system, loosen up the spine, massage the muscles and strengthen
the nervous system. Between exercises is the passive part of the
practice. DO NOTHING, simply be aware of what is happening. Let
the energy flow. It will adjust what needs to be adjusted and
go where it needs to go.
Practice - How Long?
set of exercises can take from 20 to 40 minutes depending on how
long you do each exercise. The deep relaxation after the set is
an additional 5-10 minutes. The silent meditation is also between
3-11 or more minutes depending on the time you have. Tailor your
practice times so that you do not feel rushed. The more relaxed
and present you are to what you are doing and what is happening,
the better the results and the more awareness you will cultivate.
people who have signed up for the training have indicated in their
questionnaires that they have 1-2 hours per day to devote to the
practice of Kundalini yoga. You will achieve striking results
with a 1-2 hour daily practice!
those who have less time, consistent practice produces positive
results. I always tell people PROGRAM YOURSELF FOR SUCCESS. If
you can do 5 minutes a day, do 5 minutes EVERY day. Then increase
your time as you can. Do not start out with the false hope that
you can do 2 hours, do it for one day and then stop your practice.
you have established a program that works for you, continue practicing
this set for 40 days. 40 days is the yogic time for breaking a
habit. 90 days of practice creates a new habit. 1000 days establishes
optimal time to begin a new set or meditation is on the New Moon.
You should set your intention on the New Moon and start as soon
as you can after that date.
My intention is to build our practice one step at a time. Kundalini
yoga and the spiritual path are so rich. When we take one step
at a time we can make a lot of conscious progress.
Nam and have fun!
© 2003 - Guru Rattana, Ph.D.