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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