Detox Your Mind – Kundalini Yoga 23 November 2020

Detox Your Mind Pratyahara – Kundalini Yoga

We were detoxing our body last week doing kriyas for the kidneys, liver and colon.  This week we detox the mental fog by working on Pratyahara or the art of mindfulness.

Remember I said last week, we are always trying to process everything in life including our thoughts, memories, future projections. etc.  But the problem occurs when we accumulate more than we process.  In this age of infomania, we are accumulating and storing way more information than our brain can handle.  We are weighed down by the remnants of old emotions, unprocessed thoughts and patterns.  So this week we will use the art of mindfulness to watch what is in the brain and process it, doing longer meditations and short potent kriyas.

It is time for a mental shower.  Lets get ready as the year draws to a close and have a good mental clear out before 2021.

Our classes have changed time for those of you who have daylight saving. See you all this week. Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 23 Nov 5.30-6.45pm        Kundalini Yoga Fiona @ zoom.

Tues 24 Nov 10am – 11.15am Kundalini Yoga Fiona @ zoom

Tues 24 Nov 5.30-6.45pm       Kundalini Yoga Fiona @zoom only.

Wed 25 Nov 5- 7.30am            Sadhana (FREE) Fiona @ zoom only.

Wed 25 Nov 5.30-6.45pm        Kundalini Yoga Fiona@ zoom only.

Thurs 26 Nov 5.30-6.45 pm     Kundalini Shaunagh @zoom only.

Fri  27  Nov  5.30-6.45 pm       Kundalini Shaunagh@zoom only.

Sun 29 Nov  5.30-6.45 pm       Kundalini Shaunagh@zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

UK £5 per class or £20 for 4 weeks.

Kundalini Yoga Pain Management – 18 Jan 2021

Pain Management – Kundalini Yoga 2021

We have been talking about recognising the needs of our body in 2021  and I wanted to share a lecture I attended by Sunderta Kaur from Bangkok this week on Pain management.

Firstly PAIN is not bad. It is a tool of the nervous system and brain to warn you something is wrong, something is out of balance. Take action.

There are many types of pain mainly acute (ie it comes and then quickly goes) or the more difficult type which we will be dealing with called chronic pain.  If you are suffering from chronic pain, the main thing is DO NOT TO IGNORE IT.

The Science

The Gate theory tells us that our cellular gates are closed when serotonin the happiness hormone is released and opened when adrenaline the stress hormone is released.  When chronic pain is not resolved or attended to on a daily basis the body can be prone to sensitization, your pain levels are ramped up even if the particular injury heals.  The circuit jumps, your body gives priority to the nervous system as opposed to the muscles.

Chronic stress also ramps up the body’s response to pain.  Whilst the relaxation response creates greater nerve insulation so we feel less pain. The Relaxation response also creates more Nitric Oxide (NO) in the body, which is a powerful neurotransmitter that helps blood vessels relax to improve circulation and blood flow. Scientists are finding out that Nitric Oxide plays a big part in reducing our stress response and therefore inflammation in the body.

We actively trigger the relaxation response in Kundalini yoga to create more Nitric Oxide in the body, by the repetitive, rhythmic movements in the kriyas, controlled breathing, breath of fire, segmented breath and lifestyle choices like eating concentrated greens and anti- inflammatory foods. 

SOLUTIONS

Become aware and attend to chronic pain immediately. Assess the pain, it may be different today than yesterday. Start a pain journal:

  • When do you feel the pain, after what movements, exercises, ?
  • What time of day?
  • Location and severity of it?
  • Also recommended for chronic pain:
  • Hot/cold therapy (sleep on a hot pad)
  • Green Diet
  • Aromatherapy
  • Yoga
  • Acupuncture
  • Meditation
  • Compresses of apple cider vinegar on the inflamed part of the body.

Use ¼ litre of Apple Cider Vinegar in very hot water and bathe for 30 mins. Soak all the areas of chronic pain. Do this at least once a week.

Okra juice also helps: soak 3 OKRA (lady fingers), split lengthways, overnight, and drink this juice first thing in the morning on an empty stomach… and refill the cup/ glass with new water for another drink…till there is no more slimy juice, then steam the OKRA for your dinner, sprinkle cumin seeds for taste (very yummy).

In class we will teach you deep specific techniques to deal with the physical pain of the body this week. Sat nam Fi & Shaungh xx.  www.sanasuma.co.uk

This week’s classes:

Mon 18 JAN 5.30-7.15pm      Kundalini Yoga Fiona@ zoom only

Tues 19 JAN  5.30-6.45pm    Kundalini Yoga Fiona @zoom & Live.

Tues 19 JAN  6 –7.15pm       Shaunagh Live Class@Barefoot Gallery

Wed  20 JAN  5- 7.30am       Sadhana (FREE) Shaunagh @ zoom only.

Wed  20 JAN  5.30-6.45pm   Kundalini Yoga Fiona@ zoom & Live.

Thurs 21 JAN  5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Fri     22 JAN   5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Sun  24 JAN   5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Sun 24 JAN      5.30-7pm     Gong, Relax and Laugh@ Prana Lounge, Live Class

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

Class prices will be changing from 1st February 2021. Online Class 800Rs, 5000Rs for 4 weeks, and UK £30 for 4 weeks.

Relax into 2021 – Kundalini Yoga

Relax and Laugh in 2021 – Kundalini Yoga

How are we going to start to bring ourselves into this balance. Firstly we will be working on deep relaxation.  We find it difficult to relax because we find it difficult to let go.  We are always on a high level of alert.  This is generally the case and more so when we feel we do not have control of our lives.  We live with a constant background dialogue that generates emotions of anxiety, anger, hopelessness and self-defeating emotions.

The key to release this is through deep relaxation. But this is not simply better or more sleep, a massage or time off. To truly, deeply relax we need to change the distribution of prana, the vital lifeforce energy and relax the nervous system to allow reorganisation of patterns of being and doing.

On a more subtle level we need to relax into our core self by letting go and trusting that we are not solely the doer. If you can relax about the unknown, the infinite or generator, organise or destroyer (GOD) 75% of your tension will go away.  With this realisation, we can be relaxed under the most stressful situations, as we remember our identity or Real self, the soul in the most unreal situations.

The Benefits of Deep Relaxation

  • Rejuvenating the parasympathetic nervous system.
  • Redistribution of prana.
  • Releasing rigid patterns in the muscles and promoting blood flow.
  • Learning how to let go of stress in the emotions and body
  • “Memorising” the relaxation response.
  •  

Tips on How to Relax

Exhale: One of the best ways to relax the physical body is by lengthening the exhale or in fact holding the exhale.  This stimulate the parasympathetic nervous system our bodies own rest, digest and healing system.  It also reduces your blood pressure. The tenancy is for people to hold their inhale which increases stress and blood pressure.

Focus, Concentrate: When the mind wonders, for flicks between one thing and another. Our body immediately goes on the defensive. When we are in our fight/flight reaction we cannot relax.  So focus on something, the task you are doing, writing, reading, eating, drawing, walking, yoga. Being mindful of one task at a time will keep your body in a relaxed state.

Reduce the External Noise: Turn off the television, unplug the telephone, and dim the lights—turn down the volume
of your life, remembering that outer calm nurtures inner calm. During your yoga session, use an eye bag or eye wrap while you’re in restorative postures to quiet the eyes and the brain.

Laugh: There’s nothing more relaxing than laughter. Call your funniest friend, watch a funny film, laugh until your cry and practice kriyas with forced laughter. Your body does not know the difference between a genuine laugh or a forced one you still get the physical benefits of laughter. Do you know there is a brand of yoga called Laughter yoga. Try it? Happier in 5 Minutes | Ida Abdalkhani | TEDxOhioStateUniversity – YouTube

Let’s add an evening routine to 2021, of an evening meditation, writing down your worries, or list of things to do before sleeping and taking time to give all our tension, fears to the infinite at the end of our meditation so we can deeply let go and sleep.

In class we will teach deep relaxation techniques and a few laughs. Sat nam Fi & Shaungh xx.  www.sanasuma.co.uk

This week’s classes:

Mon 11 JAN 5.30-7.15pm      Kundalini Yoga Fiona@ zoom

Tues 12 JAN  5.30-6.45pm    Kundalini Yoga Fiona @zoom.

Tues 12 JAN  6 –7.15pm       Shaunagh Live Class@Barefoot Gallery

Wed  13 JAN  5- 7.30am       Sadhana (FREE) Shaunagh @ zoom only.

Wed  13 JAN  5.30-6.45pm   Kundalini Yoga Fiona@ zoom only.

Thurs 14 JAN  5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Fri     15 JAN   5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Sun  17 JAN   5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

Class prices will be changing from 1st February 2021. Online Class 800Rs, 5000Rs for 4 weeks, and UK £30 for 4 weeks.




2021 The Year of the Physical Body – Kundalini Yoga

2021 The Year of the Physical Body -Kundalini Yoga 3 January 2021

Happy 2021 the start of a new decade. Let’s begin this decade by taking a look at the tantric numerology of this year. Last year we needed to adapt, accept and understand that true control was out of our hands.  We also had time to halt, take stock, breathe, see our patterns, see the bigger picture and realise we are more resourceful, strong and resilient than we thought possible.

This year we will be working with the number 2+0+2+1=5. Shiv Charan tells us that 5 is the collective destiny of our planet. We need to be mindful of:

The needs of the physical body this year. Through working with our five senses we need to work out on a physical level how we can keep bringing ourselves into balance. We need to actively educate ourself about our inner needs. If we understand that our physical body is a sensory equipment for learning, every moment is a learning opportunity.

For example lets say you have an argument, this will naturally tighten up muscles, like your shoulders. You may forget about the argument, but if you have not processed your emotions they stay lodged in your shoulder. So next time the same issue comes up your shoulder starts to hurt again. We exist in cycles. Why? Because as issues are recreated we have a chance to resolve them or integrate them into our experience.  So all those in pain at the moment take a moment to say thank you. The tendency is when we get pain in our physical body we tense up, get upset or even angry. Why me? Sound familiar? 

Instead:

  1. Keep slowly mindfully stretching and breathing that part of the physical body.
  2. Have a hot bath.
  3. Have a massage, see a chiropractor or rolfer.
  4. Even use a small self massage ball and work out that stuck thought/emotion out of the physical body.
  5. Accept the pain, itch (in my case) etc, keep saying I accept you and let your body heal itself.
  6. The pain/illness etc will pass through you as long as you do not fight your body. (A tip passed on by Shiv Charan as he got COVID-19 and made a quick recovery)
  7. Visualise that part of your body getting better, our thoughts are so powerful. (Look back at the blog Rewire your Brain)

5 is the number of the middle way.  We should not be focussing on our opinions and judgements but finding a way to bridge the differences and come to an understanding of the other. 

Therefore Conscious Communication is key this year, it is the bridge that will create balance in each situation. 

  • Truth is not your thoughts and emotions, truth is saying or taking the next best step in the circumstances of that moment.
  • Do not lie to satisfy the trend or please people.
  • Do not just say what people want to hear.
  • Point out something beyond the superficial.
  • Use our communication to uplift, not vilify.
  • Use your speech carefully or best stay quiet.

In class we will teach you deep specific techniques to deal with the physical pain of the body this week. Sat nam Fi & Shaungh xx.  www.sanasuma.co.uk

This week’s classes:

Mon 4 JAN 5.30-7.15pm      Kundalini Yoga Fiona@ zoom

Tues 5 JAN  5.30-6.45pm    Kundalini Yoga Fiona @zoom.

Tues 5 JAN  6 –7.15pm       Shaunagh Live Class@Barefoot Gallery

Wed  6 JAN  5- 7.30am       Sadhana (FREE) Fiona @ zoom only.

Wed  6 JAN  5.30-6.45pm   Kundalini Yoga Fiona@ zoom only.

Thurs 7 JAN  5.30-6.45pm  Kundalini Yoga Shaunagh@ zoom only.

Fri     8 JAN   Pre-recorded Class Shaunagh. Link will be sent on WhatsApp group.

Sun  10 JAN   NO CLASS TEACHER TRAINING

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

Class prices will be changing from 1st February 2021. Online Class 800Rs, 5000Rs for 4 weeks, and UK £30 for 4 weeks.

Reset Gong & Winter Solstice 2020

Gong & Winter Solstice – Kundalini Yoga 19 December 2020

Christmas and New Year is a time for joy, but it can also feel stressful.  This year more than most we may feel isolated, unable to see family or friends. We may feel stuck, in fear, frustrated, upset, any or all these difficult emotions may pass through your mind.  The key is to acknowledge what you feel but not get stuck in your feelings.  Just as thoughts are not facts, emotions also are NOT FACTS unless you attach to them.

Use this time to be more thoughtful, consciously kind and go inwards.  The Winter Solstice the darkest day in the Northern hemisphere asks us to go inwards and reassess our year, our habits, our patterns.  From this place of reassessment,  lets come together this week in person or online to shift our energy to a higher vibration of love, compassion and acceptance.

Please join me and Shaunagh this week as we use the powerful electromagnetic fields of the planets, Jupiter, Saturn and the Moon to connect ourselves to the rhythms of the Universe and strengthen our internal stability which will allow us to deal with whatever 2021 brings.

In class we will support you with clearing the body and mind to get ready to plant the seeds of a healthy, happy and wholesome 2021. Sat nam Fi & Shaungh xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Sun 20 Dec  5.30-7.00pm  Gong Bath and Prep for Winter Solstice Online & Class Prana Lounge – Fiona

Mon 21 Dec 5.30-7.15pm  Special Solstice Class Live & Online Shaunagh @ 145/5 Fife Rd, Col 5  

Tues 22 Dec  5.30-6.45pm      Kundalini Yoga Fiona @zoom.

Tues  22 Dec  6 – 7.15pm       Shaunagh Live Class@Barefoot Gallery

Wed   23 Dec   5- 7.30am       Sadhana (FREE) Shaunagh @ zoom only.

Wed  23 Dec   5.30-6.45pm      Kundalini Yoga Fiona@ zoom only.

Thurs 24 Dec – NO CLASS

Fri     25  Dec    NO CLASS

Sun    27 Dec    5.30-6.45pm       Kundalini Shaunagh @zoom only.

Mon   28 Dec     5.30-6.45pm      Kundalini Fiona@ zoom only.

Tues   29 Dec    6-7.30pm   Poya Gong Bath Fiona@ Sri Yoga Shala Live

Thurs 31 Dec    4-5.30pm  Intention setting & Gong Fiona @ Sri Yoga Shala Live

No classes until 3rd January 2021.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

Class prices will be changing from 1st February 2021. Online Class 800Rs, 5000Rs for 4 weeks, and UK £30 for 4 weeks.

Gong & Sound – Kundalini Yoga 14 Dec 2020

Finding the Power Within – Kundalini Yoga 12 December 2020

As Yogis’ we begin to prepare for the New Year 2021, by starting to set our intentions of growth and transformation during the Winter Solstice 21 December 2020.

This week we will start this process by becoming aware that we are in a constant process of meditation.  We look at a beautiful pictures and our mind gets absorbed by them.  Becoming absorbed brings our mind into a state of focus but what are we focussing on and how does this effect our life? 

If we want to process these emotions and start moving beyond our unconscious focus which stems from our animal nature of needing, physical and material security (1st Chakra), needing others approval (2nd Chakra) and wanting control of our environment (3rd Chakra).  We need to start noticing on a daily basis what our focus is and use some yogic techniques to raise ourself beyond the mundane to operate from a place of spirit or inspiration.

The word Om or AUM (meaning birth, existence and death) comes from the oldest oral tradition in the world, Vedic chanting. This chant was used to transform those chanting it from the mundane world into a higher state of existence.  

In Yoga we believe Sound is pure in nature.  Cosmology agrees, it says the big bang created microwaves which can be heard as sound. Therefore Sound has always existed before man gave it meaning.

But it is up to us how we use sound for good or evil. Saying URR aggressively to someone will make them back off, just as we unconsciously coo to a baby which makes them smile.

We can use sound to control the mind and senses. The repetition of sacred sounds has the effect of stilling the mind. Like Gregorian chants or Kundalini mantras.  We can use our voice, singing bowls, Gong to attune our mind to these sounds. Changing our focus and what our mind is absorbed in.

Dr Alan Watkins is a neuroscientist at Imperial Colleague London and has been conducting research into how chanting affects us. Field work with the Dalai Lama and his team, has shown that one of the consequences of chanting is to create a rhythmic breathing pattern, this changes the electrical information the heart generates and sends to the brain. When you chant you change the physiology of the brain, which sends a message to the brain to turn on the pre frontal cortex or higher brain functions which create more awareness and perception. This can happen in reverse. The more chaotic the heart rhythm becomes the less aware, conscious and more reactive we become.

The electrical signals generated at the heart do not stop at the skin but radiate out for quite a distance, therefore creating an effect when people chant on mass.  You create something called entrainment.  Like a flock of birds, or shoal of fish you synchronize with others through this repetitive sound.  This synchronization makes you feel greater than the sum of the parts, this we call group consciousness. 

Electrical signals generated by the heart as a result of chanting do not stop at the skin but radiate out.

That is why people get so obsessed with their Football team, during a game they start to sing and synchronise. This may be the only time in the week where Football fans get this feeling of being part of something bigger.

In class we will support you with clearing the mind by using sound to get ready to plant the seeds of a healthy, happy and wholesome 2021. Why not join Shaunagh at on Tues Barefoot, or me on Sunday at Prana Lounge to enjoy some chanting entrainment and Gong?  Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 14 Dec 5.30-6.45pm        Kundalini Yoga Fiona @ zoom.

Tues 15 Dec  10am – 11.15am  Kundalini Yoga Fiona @ zoom

Tues 15 Dec  5.30-6.45pm        Kundalini Yoga Fiona @zoom.

Tues  15 Dec  6 – 7.15pm          Shaunagh Live Class@Barefoot Gallery

Wed 16 Dec   5- 7.30am           Sadhana (FREE) Fiona @ zoom only.

Wed 16 Dec   5.30-6.45pm       Kundalini Yoga Fiona@ zoom only.

Thurs 17 Dec 5.30-6.45 pm      Kundalini Shaunagh @zoom only.

Fri  18  Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

Sun 20 Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

Sun 20 Dec  6-7.30pm  Gong Bath and Prep for Winter Solstice Live Class Prana Lounge – Fiona

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

Mindful Eating – Kundalini Yoga 7 December 2020

Conscious Eating – Kundalini Yoga

I have been eating detox food for 22 days. Today was the first time I was allowed to have a cup of tea with a splash of milk (no sugar), a small bit of dark chocolate and an ambul (lemon tasting) banana. Bliss it all tasted so good, but the most interesting thing is that my eating pattern has changed.  I am eating more slowly, mindfully, tasting my food. Food mindfulness.

Don’t take my word for it, let’s look at the science behind conscious slow eating. Scientific research has shown that if you eat on the run or in a hurry you are more likely to gain weight.  Here is why: As you eat and drink, your stomach fills, activating stretch receptors in your stomach. These receptors send messages to your brain via the vagus nerve, which connects the brain to the stomach, telling you when you are full.  Then, as food enters your small intestine, appetite hormones are released, sending additional fullness messages to your brain. This process doesn’t happen immediately, though. It can take 20 minutes—or longer—for your brain to realize it’s time to put down your fork. Eating too quickly doesn’t allow this intricate system sufficient time to work, making it easy to overeat without even realizing it.

There’s another downside to distracted eating that has nothing to do with speed. Eating while you’re busy doing other things robs you of the opportunity to fully enjoy your food, so you may not feel completely satisfied—and may keep on eating in an attempt to gain satisfaction.

Enter mindful eating

Mindful eating is the act of fully focusing on your food as you eat. It encourages you to pay closer attention to the tastes, smells, and textures of your food as well as your body’s hunger and satiety cues. As basic as it sounds, this practice is surprisingly powerful. In one small study, 10 obese volunteers enrolled in weekly mindful eating classes that focused on listening to their feelings of hunger and fullness. They also paid close attention to their cravings and emotions. Not only did the participants drop an average of 9 pounds by the end of the three-month program, but they also reported less hunger, stress, anxiety, depression, and binge eating.

Here is what you will be practicing this week:

  • Create a calm, beautiful space for eating. A cluttered table does not create the sense of inner tranquillity you need in order to cultivate a peaceful mindset.
  • At the beginning of your meal, set a timer for 20 minutes. Then pace yourself to make your meal last until the timer goes off.
  • During this time do not look at your phone, computer, tablets or device.
  • Eat only at the kitchen or dining room table to minimize distractions.
  • Think only about the bite of food you’re actually eating at that moment. It’s all too easy to think ahead to the next bite without focusing on the food that’s actually in your mouth.
  • Put your fork down between bites.
  • Chew each mouthful between 20-30 times.
  • Before you help yourself to seconds or dessert, ask yourself if you’re really hungry.

In class we will support you with this challenge by doing kriyas to create greater awareness and deep meditative to bring clarity to your mind.  Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 7 Dec 5.30-6.45pm        Kundalini Yoga Fiona @ zoom.

Tues 8 Dec  10am – 11.15am  Kundalini Yoga Fiona @ zoom

Tues 8 Dec  5.30-6.45pm        Kundalini Yoga Fiona @zoom.

Tues  8 Dec  6 – 7.15pm          Shaunagh Live Class@Barefoot Gallery

Wed 9 Dec   5- 7.30am           Sadhana (FREE) Shaunagh @ zoom only.

Wed 9 Dec   5.30-6.45pm       Kundalini Yoga Fiona@ zoom only.

Thurs 10 Dec 5.30-6.45 pm      Kundalini Shaunagh @zoom only.

Fri  11  Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

Sun 13 Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

UK £5 per class or £20 for 4 weeks.

Digital Detox – Kundalini Yoga 30 November 2020

Digital Detox – Kundalini Yoga

We have been talking about detox over the last fortnight, which basically means that you have accumulated more than you have eliminated resulting in your system being overloaded. 

In today’s Age of Aquarius (please look at past blogs) the information age.  We are constantly accumulating information.  Especially from our smartphones, tablets, computers etc.  Taking information in this form firstly stimulates a different part of your brain, than if you read a paper book, newspaper, etc.  This in itself is not a problem, but if you are on your digital device whether it is for work or leisure for 6-10 hours a day, you are absorbing and storing vast amounts of information which really has no way to be processed.  And here in the problem lies, over accumulation leads to a toxic build up. 

But as you know the digital world is addictive.  It is easily addictive as food, alcohol, smoking or drugs.  Try to be out of contact with the digital world for ½ day or 1 day and see how you feel.  You may start feeling anxious, worried, upset, maybe someone is urgently trying to contact you?  Also we are not used to being bored, not doing, reading, or watching something, etc.  This was highlighted when I waited in a Doctor’s surgery (Here is Sri Lanka the digital world only surfaced around 5 years ago), everyone was on their phones.  Heads down, shoulders rounded, engrossed. 

So the challenge this week, is other than your work, can you make space for at least 3 hours of digital free time per day.  On the weekend have half a day i.e. 6 hours to 12 hours with no interaction with the digital world. Instead, play games, talk to your family, friends, neighbours, do a jigsaw, draw, handwrite a letter, make Christmas cards, read a paper book.  Try it, it will not kill you and maybe you will feel a spark of creativity that you have lost.

In class we will support you with this challenge by doing lots of soothing kriyas for the brain and deep meditative practices to clear out some of the information overload.  Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 30 Nov 5.30-6.45pm        Kundalini Yoga Fiona @ zoom.

Tues 1 Dec  10am – 11.15am  Kundalini Yoga Fiona @ zoom

Tues 1 Dec  5.30-6.45pm        Kundalini Yoga Fiona @zoom only.

Wed 2 Dec   5- 7.30am            Sadhana (FREE) Fiona @ zoom only.

Wed 3 Dec   5.30-6.45pm        Kundalini Yoga Fiona@ zoom only.

Thurs 4 Dec 5.30-6.45 pm      Kundalini Shaunagh @zoom only.

Fri  5  Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

Sun 7 Dec    5.30-6.45 pm       Kundalini Shaunagh@zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

UK £5 per class or £20 for 4 weeks.

Detox Diet – Kundalini Yoga 16 November 2020

Detox Diet – Kundalini Yoga

Last week we looked at how we could take back control, so we could deal with uncertainty.  The other way we can take back control is to go on a detox.

We detoxify continuously throughout life. We process food, thoughts, and all forms of energy. The trouble is that we accumulate more than we process. On a physical form if our body is not eliminating all our metabolic waste, we become highly acidic, which compromises our health. We can also become weighed down under the remnants of old emotions and thought patterns.  When we want to cleanse and clean ourselves out on a deep level, we go on a mono diet and do detoxification kriyas and pranayamas.

So how do you know if you need to detox?  If you live in a city, eat processed food and do not regularly exercise and meditate the chances are you need to detox at least once a year. Or you just may want to have a good clear out and increase health and vitality.  Here are other signs to look for:

  • Feeling tired all the time, fatigue
  • Dark circles under your eyes
  • Cysts, fibrosis, kidney stones or clots
  • Eczema, acne, headaches, joint pain
  • Bad breath, foul smelling stools and perspiration
  • Constipation (the definition of this is for women if we do not pass a stool within 18 hours of eating and men 24 hrs)
  • Yellow skin, purple lips, coated tongue
  • Yellow or brown in the whites of the eyes
  • Having taken strong medication like anti biotics

How can a cleansing diet, detox Kriyas and Pranayama help?  When the body does not get the level of calories it is use to per day, it goes into detoxifying mode. The aerobic detox kriyas and breath of fire increases circulation and your metabolic rate thereby stimulating the exit of toxins. Ayurveda and Kundalini yoga does not advocate water fasts, as the drastic lack of food makes the body think it is starving and the body attempts to preserve resources which is the opposite of the detoxification and elimination process.

Practical

A detox is a powerful tool for healing, strengthening the body and restoring vitality as we grow older. However, before doing a detox you need to check with your doctor or naturopath, especially if you are on meditation.  Sticking to detox is only half the challenge. Physical detoxification is accompanied by emotional and mental cleansing.  Anger and negative thought patterns can be released especially if you use food to numb yourself. Use your meditative mind and meditation practice to help you watch your mind and emotions.

My detox day

My program was as follows:

  1. Wake up mindfully becoming conscious of the moment and my mood.
  2. Cold shower and dry body brushing, tongue scraping and cleaning the monkey glands.
  3. Started with chanting Japji, kriya and mindfulness practice
  4. Sipping 500ml of warm alkaline water (ie over ph7)  before breakfast.
  5. I am taking Ayurvedic herbs to support the detox program.
  6. Breakfast on the mung beans, rice and veggies, until my stomach is ¾ full.  Please see attached file for cooking details.
  7. At 10 am I have another 500ml of warm water 1/2hour before having cut fruits, melon, papaya, orange and strawberries.
  8. Prior to lunch another 500ml of warm water 30mins before eating the mung,rice veggie combo, a bit boring so I add a karapincha/coriander leaf sambal to it. Yum!
  9. At 4pm I drink another 500ml of warm water before having a veg/fruit smoothie, of cucumber, avocado, lettuce, papaya, ginger and orange.
  10. Before dinner it is again 500ml of warm water and the same mung, rice combo.
  11. If I am hungry in between I eat almonds.
  12. Before bed another 500ml of warm water is drunk.
  13. Stretching and breathing before bed. An early night to get enough rest which is essential.

Pranayama – Breath of Fire purifies and detoxes your blood & increases your vital energy. Detoxification Kriya – Vatskar Dhouti Kriya to master the digestive system: This is a very secret kundalini yoga kriya that has been used for centuries. It must be done on an empty stomach and it great to get the bowels moving in the mornings.

Sit in any comfortable posture. Make your lips round in an “O” shape. Start inhaling through your mouth as if you are sipping in air.  Sip until your stomach is full and hold the breath. Now rotate and churn your belly with your breath held in until you need to exhale. Exhale through your nose in a steady stream. Only repeat this process a maximum of 3 times in total.  It is prohibited to do this more times in a day. Do this for 40 days without missing a day to heal your digestive system.  

Our classes have changed time for those of you who have daylight saving. See you all this week. Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 16 Nov 5.30-6.45pm Kundalini Yoga Fiona @ zoom.

Tues 17 Nov 10am – 11.15am Kundalini Yoga Fiona @ zoom

Tues 17 Nov 5.30-6.45pm Kundalini Yoga Shaunagh @zoom only.

Wed 18 Nov 5- 7.30am Sadhana (FREE) Shaunagh @ zoom only.

Wed 18 Nov 5.30-6.45pm Kundalini Yoga Fiona@ zoom only.

Thurs 19 Nov 5.30-6.45 pm  Kundalini Fiona @zoom only.

Fri  20  Nov  5.30-6.45 pm  Kundalini Shaunagh@zoom only.

Sun 22 Nov  5.30-6.45 pm  Kundalini Shaunagh@zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

UK £5 per class or £20 for 4 weeks.

Ulpotha Retreat is back on 27-30 Nov 2020. 4 days/3 nights Investment 40,000Rs per person. 

How the Brain deals with Uncertainty – Kundalini Yoga

How the Brain copes with Uncertainty – Kundalini Yoga

This weekend I was gifted to turn 49, 7 x 7 in tantric numerology is a significant date as it is the 7th cycle of your journey to conscious awareness.  I felt very blessed and happy all day even though I did not receive big gifts, could not go out for lunch or dinner, could not visit friends or family, except for a Zoom party.  I realised that even though this year had been deeply marred by all-encompassing uncertainty, with the global pandemic, lock downs, economic crisis, no holiday abroad etc, using the technology of Kundalini Yoga has helped me find my stable centre and my gift to all of you is to share this with you.

None of us can be sure of what the new normal will look like, in fact we have very little certainty and a great deal of fear of the future.

Due to thousands of years of evolution our brain is hard wired to react to uncertainty as imminent danger, especially if the perceived threat is to our wellbeing, livelihood and health.

We are hard wired to worry, it is just a survival mechanism.  As we have discussed before this leads to the over reaction of our sympathetic nervous system flight and fight.  As the uncertainty continues long term high levels of cortisone and adrenaline in our blood chemistry contribute to high blood pressure, obesity, heart problems, diabetics etc.

How do we stem this feeling of LACK OF CONTROL? Well using the simple yogic techniques of lifestyle, understanding our thoughts, sound and breath.

Being Mindful and Present

Make sure you are not living in the future or past.  When you fall down into this rabbit hole of mulling over all the negatives, bring yourself back to the present state by:

  1. Concentrating on conscious breathing
  2. Bringing your attention to your physical senses ie what can I hear, feel on my skin, etc
  3. Moving your navel point as you breathe.
  4. Do an absorbing activity, things that are not routine and require all your concentration, playing an instrument, puzzles, physical activity.
  5. Try to feel positive, not because everything will be the way you want it to be, BUT because you have resilience and the inner strength to deal with whatever life throws at you.  YOU ARE EQUAL TO EACH CHALLENGE YOU FACE.
  6. If you do need to think of the future, make a short term plan but be ready to be flexible with it.
  7. Finally try to get comfortable with being uncomfortable with the unknown.  The only thing we know is that all life is about change.  Nothing stays static.  We cannot control COVID-19, politics, or even when and where we can go out.  But we can control
  8. Our attitude
  9. Flexible towards life
  10. What we read, hear or see

Instead of being against something, take a breath and exhale, say “body relax” and create a relaxed flexible attitude to the situation.   This will help.

Our classes have changed time for those of you who have daylight saving. See you all this week. Sat nam Fi xx.  www.sanasuma.co.uk

This week’s classes: CHANGE OF TIME

Mon 9 Nov 5.30-6.45pm Kundalini Yoga Fiona @ zoom.

Tues 10 Nov 10am – 11.15am Kundalini Yoga Fiona @ zoom

Tues 10 Nov 5.30-6.45pm Kundalini Yoga Shaunagh @zoom only.

Wed 11 Nov 5- 7.30am Sadhana (FREE) Fiona @ zoom only.

Wed 11 Nov 5.30-6.45pm Kundalini Yoga Fiona@ zoom only.

Thurs 12 Nov 5.30-6.45 pm  Kundalini Fiona @zoom only.

Fri  13  Nov  5.30-6.45 pm  Kundalini Shaunagh@zoom only.

Sun 15 Nov  5.30-6.45 pm  Kundalini Shaunagh@zoom only.

UK Times are 12pm for afternoon classes. There is a new Password for zoom classes please email for details

First online class FREE, thereafter 600Rs per class or 4000Rs 4 weeks Sri Lankan residents.

UK £5 per class or £20 for 4 weeks.

Ulpotha Retreat is back on 27-30 Nov 2020. 4 days/3 nights Investment 40,000Rs per person.