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HANDS OF LIGHT
strengthen it are those taught by the Kundalini Yoga people, who focus on position, breathing and spine flexibility. I would recommend that you learn them directly from a Kundalini Ashram if you have the opportunity. If not, I have simplified some of what they teach to add to this book. These are shown in Figure 21-3. Chakra 1. Sit on the floor on your heels. Place the hands flat on the thighs. Flex spine forward in pelvic area with the inhale, and backward with the exhale. If you like, use a mantra with each breath. Repeat several times. Chakra 2. Sit on the floor with your legs crossed. Grab the ankles with both hands and deeply inhale. Flex the spine forward and lift the chest; rotate the top of the pelvis back. On exhale, flex the spine backwards and the pelvis forwards near your "sit bones." Repeat several times, using a mantra if you like. Chakra 2—Another Pose. Lying on back, prop yourself up on your elbows. Raise both legs about one. foot above the floor. Open legs and breathe in; as you breathe out, cross legs at knees keeping legs straight. Repeat several times. Slightly raise legs and repeat again. Do this until your legs are about two and a half feet above the floor, then lower them following the same procedure. Rest. Repeat several times. Chakra 3. Sit with crossed legs; grasp the shoulders with fingers in front, and thumbs in back. Inhale and twist to the left; exhale and twist to the right. Breathing is long and deep. Make sure spine is straight. Repeat several times and reverse direction. Repeat again. Rest one minute. Repeat entire exercise sitting on the knees. Chakra 3—Another Pose. Lie on back with legs together and raise the heels six inches. Raise the head and shoulders six inches; look at your toes; point to your toes with your fingertips, arms straight. In this position pant breath through your nose to a count of 30. Relax; rest for a count of 30. Repeat several times.
Chakra 4. Sitting up with legs crossed, lock fingers in a bear grip at the heart center, elbow pointing out to the sides. Elbows move in a seesaw motion. Breath long and deeply with the motion. Continue several times, and inhale, exhale and pull on the grip. Relax one minute. Repeat sitting on your heels. This raises the energy higher. Be sure to tuck in your pelvis. Chakra 5. Sit with crossed legs, grasp knees firmly. Keep the elbows straight. Begin to flex the upper spine. Inhale forward; exhale back. Repeat several times. Rest. Now flex spine by shrugging shoulders up with inhale and down with exhale. Repeat several times. Inhale and hold 15 seconds with shoulders pressed up. Relax. Repeat the above exercises while sitting on the heels. Chakra 6. Sitting with crossed legs, lock fingers in bear grip at throat level. Inhale; hold your breath; then squeeze your abdomen and sphincters and push energy up, as if you were pushing toothpaste up out of the tube. Exhale the energy out the top of your head, as you raise your arms above your head, holding same bear grip. Repeat. Repeat sitting on your heels. Chakra 7. Sit with crossed legs with arms stretched over the head. Interlock the fingers except for the two index fingers, which point straight up. Take an inbreath by pulling the navel point in, saying "sat." Let the breath out, saying "nam" while relaxing the navel point. Repeat in rapid breaths for several minutes. Then inhale and squeeze the energy from the base of the spine to the top of the head by squeezing and holding the sphincter muscles first, and then the stomach muscles. Hold your breath. Then let it out maintaining all muscle contractions. Relax. Rest. If "sat nam" does not feel right for you, use a different mantra. Repeat, sitting on your heels. Rest. Repeat without using mantra. Instead take short fast pant breaths through the nose.