Updated: Jul 21, 2020
Begin- Chant Om 3X
Mantra- Gaytri Mantra (direct mental faculties in the right direction, broadens our intellect and brings light into our lives).
Om Bhoor Bhuvah Swaha Tat Savitur Varenyum Bhargo Devasaya dheemahi Deeyo yo na prachodayat.
helps cure mental problems like depression, anxiety, and tension.
Improves breathing-related problems (asthma, bronchitis)
Bhrammari (bee sound)
Calming your mind
Releasing anxiety, agitation, frustration, and anger
Reduces blood pressure
Improves concentration and memory
Chakra Balancing w/ Beej Mantra Chanting
Chant Adi Mantra 3x: Ong Namo Guru Dev Namo (wakes pituitary gland)
Sufi Grind (spinal rotation)
Treating problems affecting reproductive organs
Massages lower spine
Spinal Flex: sit in easy pose, grab ankles, inhale forward, exhale inward (1-3 minutes).
To end: inhale deeply, hold the breath and apply moolabhanda (root lock) then release.
Benefits: stimulates and stretches the lower spine
Neck Roll (roll neck in both directions) 1 minute
Removes tension in the neck
Stimulates your thyroid
Step 1: clasp hands behind the neck in the venus lock (hands interlaced).
Step 2: bend straight sideways at the waist, aiming elbow toward the floor besides hip.
Step 3: inhale as you bend left, exhale right & vice versa
Don’t arch or contract your back. Bend sideways only
1-2 min. Or 26 X
Stimulates the liver and colon
Increases spinal flexibility
5. Shoulder Shrugs 26x
Step 1: shrug shoulders up on inhale and down on exhale
End: inhale up, hold, apply root lock, and relax
Benefits: loosens tensions in the shoulders and relaxes the upper back.
6. Alternative Leg Stretches
Spread legs wide apart
Keep knees straight
Exhale left leg
Exhale right leg
Move from the hips to open pelvis
To end: inhale center, hold the breath, apply root lock, relax bring legs together and bounce/ wiggle them.
Benefits: opens up the pelvis and stretches the leg muscles.
Shavasana (3 minutes)
Meditation: be present to the sensations in your body.
Chant: Ad Guray Nameh, jugad guray nameh, sat guray nameh, siri guru devay nameh (clears clouds of doubt & opens us to guidance and protection.