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The Heart Opener

Updated: Mar 4

Kundalini Yoga for the Heart Chakra for giving and receiving love.



Title: “The Heart Opener”

Sequence of Practice

Opening:

3 OM’s & Gayatri Mantra (Broaden our intellect and bring light into our live)

Mantra Meaning: The eternal, earth, air, heaven that glory, that resplendence of the sun May we contemplate the brilliance of that light May the sun inspire our minds.


Warm-Ups

Spinal Flex

Posture: Sit in easy pose, grab ankles, inhale up and exhale back

Benefits: Stimulates and strengthens the lower spine (awakening kundalini from Mooladhara chakra)


Spinal Twist

Posture: Sit in easy pose, hands-on shoulders, thumbs behind, fingers in front. Inhale as you twist to the left and exhale as you twist to the right.

Benefits: Great for digestive health


Sufi Grind (Spinal rotation)

Posture: Sit in easy pose and rotate to the left and right. Inhale forward, exhale backward.

Benefits: Stimulates all the internal organs of the digestive system.


Neck Roll

Posture: Roll-neck clockwise and counterclockwise

Benefits: Removes tension in the neck and stimulates your thyroid.


Shoulder Shrugs

Posture: Shoulders shrug up on inhale and shrug down on exhale

Benefits: Loosens tensions in shoulders and relaxes upper back


Butterfly

Posture: Grab feet and make a butterfly motion w/ legs

Benefits: Opens the hips and relaxes the inner thighs


Wide-leg stretch

Posture: Stretch legs wide apart as possible and reach to touch shins or feet. Inhale up and exhale down.

Benefits: Great for sciatic nerve


Pranayama (Breathwork)

Bhrammari (Bee Sound)

Benefits: Instant way to relieve tension, anger, and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.

  • Calms your mind

  • Releases anxiety

  • Improves concentration and memory

Anulom Vilom (Alternate Nostril Breathing)

Benefits: Improves heart health, and helps in curing other diseases such as asthma, depression, migraine, high blood pressure, arthritis, and many others.


Kapalabhati (Breath of Fire)

Focus on exhaling (pumping the navel) inhale as normal

Benefits: Stimulates blood circulation and adds radiance to the face.



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