How to Deal with the Pressure Cooker of Life – Kundalini Yoga 6.15-7.30pm Mon 16 Oct @ Prana Lounge

anti stress yoga

Just as Yogi Bhajan predicted, now more than ever people need to know how to quickly and efficiently deal with the pressures of the times.

Since 2002 when I discovered Kundalini Yoga I have watched the pressures of our technological ages consume more and more of our fading attention span and vitality. The demands we are facing as human beings has exponentially increased with the development in technology. In this pressure cooker inflicting pressure, tension and friction on us something profound is also happening. Mainly a viral need for physical, emotional understanding and wellness on a deeper and deeper level.

Last week I was honoured to take part in a Hatha Yoga Teacher Training(YTT), to introduce the technology of Kundalini yoga, Chakras, Tattvas and the Gong. I was so impressed with the young ladies who are doing the training. For taking the chance to go deep, connect with themselves and their soul.   I joke that everyone now a days is a yoga teacher, but it makes me feel supremely happy as this is another sign of the change of the times. When I trained 15 years ago, my family thought I was nuts to turn in a good job as a lawyer to pursue teaching yoga, now it is common place.

From my experience what I have found is that Kundalini yoga kriyas and meditations are a quick and efficient way to release the stress and pressure of these times, more efficient than a cocktail or a movie. The pressure is not a bad thing. The pressure has made many look deep inside of themselves and ask the hard questions. Just like the girls on the YTT.

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I feel personally this technology has given me a different perspective on life. A way that does not require me to follow a religion or rely on my teacher to initiate me. You can right here, right now in a very short time be connected to a deeper pulse of your life force which manifests in instant, peace, harmony, mental clarity, neutrality and wellness.

This is not some form of denial and fakism that pretends that there are no up and downs in life, gains and losses. But it does mean that I am training myself to use the now as a guide for joy, wisdom and learning to gain a greater understanding and experience of myself. This I was born to do. Join me all week as we practice kriyas and meditations to help you cope with the pressure and thrive.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com0778011984

 This week’s classes:

Mon 16 Oct 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 17 Oct 9.30-10.30am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 17 Oct 3.30-4.30pm Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Tues 17 Oct 5.30-6.30pm Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Wed 18 Oct 5.00- 7.30am Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 18 Oct 3-3.45pm         Radiant Kids Yoga@ The Om Space, 185/9 Havelock Road

Wed 18 Oct 7.15-8.15pm    Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thurs 19 Oct 3-4pm             Kudanlini Yoga@ Prana Lounge, 60 Horton Place, Col 7

 

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Value Your Breath – Breathe Consciously Kundalini Yoga Mon 9 Oct, 6.15-7.30pm @ Prana Lounge

Last week we were appreciating everything in our lives even our misery. But the simplest thing in the world can help us through the darkest situation and that is our very undervalued breath. Just because we breath automatically we take our breath for granted. However you would not last 5 minutes without this precious resource, literally the world hangs on your every breath.

Just because we are born with this automatic breathing response that keeps us alive, I personally do not just want to survive, I want to thrive!

That is why in Kundalini yoga one of our first principles is to Value our breath and breathe consciously. Think of each conscious inhalation you receive as a reaffirmation of that divinity in you.   Science and psychology has established the mind body connection. In Kundalini yoga we understand that the rate and rhythm of your breath is intimately connected to our mental and emotional states. By slowing the breath down, or just becoming mindful of our breath we can relax our nervous system, change our blood chemistry and gain control of our mind and emotions. The average rate of breathing for most people is 15 cycles (i.e. cycle means in and out) per minute.

Practical Tips

Breath of Fire: expands your lungs, detoxifies your blood, massages your organs.Long Deep Breathing: When you want to control your mind and emotions. If you can reduce your breath cycle to less than 8 per minute this stimulates the pituitary gland the gateway to your intuition, your inner guide to make the correct decision.Left nostril breathing: to calm the nervous system down. Try just 26 cycles when feeling stressed.Right nostril breathing: to give you some energy and stop those sweet, carb, cravings at 3pm.  Catch yourself breathing notice it and gives thanks for your breath.  Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com0778011984

This week’s classes:

Mon 9 Oct 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 10 Oct 9.30-10.30am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 10 Oct 3.30-4.30pm Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Tues 10 Oct 5.30-6.30pm Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Wed 11 Oct 5.00- 7.30am Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 11 Oct 3-3.45pm         Radiant Kids Yoga@ The Om Space, 185/9 Havelock Road

Wed 11 Oct 7.15-8.15pm    Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thurs 12 Oct 3-4pm             Kudanlini Yoga@ Prana Lounge, 60 Horton Place, Col 7

 

Appreciate Yourself – Kundalini Yoga 6.15-7.30pm Mon 2 Oct 2017@Prana Lounge, Colombo 7

security

We often feel unappreciated. We do all these things for other people, but it feels like a thankless waste as no one’s acknowledges us. We expect something from the things we do, achieve, etc. But nobody acknowledges us? Well guess what the most important thing is to feel self appreciation for all you do. In my kids class when a child says, “Aunty, aunty look at me!”, I reply, “That is great but how do you feel? You do not need me to like what you are doing, you need to feel good about what you are doing.”

This is what Yogi Bhajan says about appreciation, “If you appreciate your life, if you appreciate your job, if you appreciate yourself, if you appreciate your surroundings—poor or rich, whatever they are—you are divine. The principle is that you are divine when you appreciate whatever you are. You must appreciate your job, no matter how dirty it is. You must appreciate your misery, no matter how painful it is. The moment you start appreciating misery it will run away. You don’t have to do anything. That’s why you all suffer. Misery doesn’t need appreciation. Misery needs to give you pain. The purpose of misery is to put you through pain. As soon as you start appreciating misery, its purpose is lost. How is misery going to be there?” The Universal consciousness is around and within us, if we can feel appreciation.

Last week I understood this concept. When I was going through a feeling of being really stuck, annoyed, off centre, frustrated, just for a moment I was able to break through and ask myself ok, there must be a lesson in this? Guru Singh’s punch line is, there so much fresh shit around, if I dig deep enough I will find the pony.

How are you going to tap into appreciation when your day falls apart when you are at your worst?

Practical Tips

Move away from the object of frustration, take a deep breath, go and have a shower or drink a cold class of water, or if you have time go for a swim, change the electromagnetic field of negativity around you. Refresh and reboot yourself. Say to yourself even though this is not going well, I appreciate myself and the situation. I will learn the lesson that comes out of this situation, even if I do not understand why this is happening. Do not try to engage your brain, it will only say that life is no fare, there is no justice and why it is happening to me? Drop your expectations of the situation and appreciate what is at the present moment.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com0778011984

 

This week’s classes:

Mon 2 Oct 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 3 Oct 9.30-10.30am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 3 Oct 3.30-4.30pm   Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Tues 3 Oct 5.30-6.30pm   Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Wed 4 Oct 5.00- 7.30am Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 4 Oct 3-3.45pm         Radiant Kids Yoga@ The Om Space, 185/9 Havelock Road

Wed 4 Oct 7.15-8.15pm Kundalini Yoga@The Om Space, 185/9 Havelock Road

Sunday 8 Oct 6-7.30pm Gong Bath@ Sri Yoga Shala, Thalpe, Galle

SELF-LOVE-Sat-nam-Rasayan

 

Take your life off Autopilot- Kundalini Yoga 6.15pm Tuesday 26 Sept @ The Om Space

transitionWe have all experienced reading a few lines or in fact pages in a state of automatic pilot and not being able to recall any of it. This is our body’s clever way of saving fuel. Our conscious brain is a gas guzzling high powered machine when we concentrate, for example like learning a new language. To be more efficient our subconscious brain takes over, it looks at what we are experiencing now and sees if it looks familiar with a previous experience. If it does, it assumes that the experience is the same as yesterday and behaves in the same way. It creates a blue print of your daily life and feeds you this reality again and again. No wonder we feel bored, no wonder small kids say, “I know that Aunty”.

It is estimated that we spend 80% of our life on autopilot or subconscious pilot! This means that majority of life is habituated doing what we regularly do and not seeing the unique context of that moment as a separate time (fourth dimension) in three dimensional space.

Our life is lived in a dull blur. We resist the now and the new.

We need to override this autopilot. Each time you notice you are on autopilot, or the next time you take a drink of water, tea, etc. Take a slow deep breath in through your nose, hold the breath, exhale through the nose, smile and ask yourself, “what is needed now?” Because it is different to what was needed yesterday. Just by doing this you will have taken yourself off autopilot and switched on your high powered intuitive, brain. Enjoy, life is here to be experienced not thought about!

This weeks Classes​
Mon 25 Sept 6.15-7.30pm Kundalini Yoga @ Prana Lounge, Col 7

Tues 26 Sept 9.30-10.30 Kunalini Yoga@ Om Shambala, 143 Fife Rd, Col 5

Tues 26 Sept 3.30-4.30pm Special Needs Yoga @ Reach Beyond, Tickel Rd

Tues 26 Sept 6-7pm Meditation Kundalini Yoga @ The Om Space

Wed 27 Sept 5-7.30am Sadhana @ 9 Greenlands Lane, All welcome (FREE CLASS)

Wed 27 Sept 3-3.45pm Kids Yoga @ The Om Space

Wed 27 Sept 7.15-8.15pm Kundalini Yoga @ The Om Space

Thurs 28 Sept 3-4pm Kundalini Yoga @ Prana Lounge, Col 7

Sun 1 Oct 5.30-6.30pm Gong Bath@ The Om Space, 185/9 Havelock Rd, Col 5

Make all your Relationships Authentic – 18 Sept 6.15-7.30pm Kundalini Yoga @ Prana Lounge, Colombo 7

We now know that our real soul mate is when we connect deeply with our spirit. Once we can feel our spirit, we can then start to bring that clear, real relationship we have with our self into relating with others.

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The problem is that our relationships with our friends, partners, colleagues, students, etc. are always in a state of change. They are very complex. We need to keep a clear relationship with ourselves so we can extend that out through our electromagnetic field when we deal with others.  This is called having an authentic relationship.  Relationships even ones filled with conflict we deal with through integrity, kindness, intuitive intelligence  and neutrally.  You always express love, your authenticity  and your soul,  as opposed to your projected fears and defences that are provoked during challenging circumstances.

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Now think of a time in your life when you felt the most authentic and your core self? What do you look, sound and feel like? With whom do you feel you can be yourself without feeling judged? How do you recognise an authentic relationship verses an inauthentic one where you have something to gain from displaying particular behaviour.

Yogi bhajan says, “ Relationship is nothing but a totally extended experience of self”.

For me being authentic is saying what I mean and following through with my words.  I have had to start being more careful with how I relate to people through my speech. Not just saying empty words to fill the time , or making empty promises to please people. I strive to hold the relationship with myself  consciously, not to let myself down or anyone else down. To face relationships evening challenging ones with  love first over projected fears and defences that are provoked by circumstances and act neutrally, from my soul.

The Practice

One Minute Breath: Tune in with Ong Namo, Guru Dev Namo 3-5x. Sit with a straight spine. Inhale deeply for 20 seconds, hold for 20 seconds, exhale for 20 seconds. You may start with 10 seconds and build up.  Even if you do this for 3 mins it can really get you back in touch with the true, authentic self.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

d83fa39c3ec52cb5aa5aa9aeaa831afb

raymond.fiona@gmail.com

0778011984

This week’s classes:

Mon 18 Sept 6.15-7.30pm     Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 19  Sept 9.30-10.30am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 19 Sept 3.30-4.30pm   Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Tues 19 Sept 6-7pm           Kundalini Meditation@ The Om Space, 185/9 Havelock Road

Wed 20 Sept 5.00- 7.30am  Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 20 Sept 3-3.45pm         Radiant Kids Yoga@ The Om Space, 185/9 Havelock Road

Wed 20  Sept 7.15-8.15pm    Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thurs 21 Sept 3.00-4.00pm Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Sunday 24 Sept 5-7.30am    Sadhana @ Om Shambala, 143 Fife Rd, Col 5 (FREE)

Sunday 24 Sept 10-11am      Kundalini Yoga@ Sat Sangat Shala, Negambo

Sunday 24 Sept 6-7.30pm  Gong Bath@ Prana Lounge, 60 Horton Place, Col 7

 

 

Soul Mate – The yogic science of relationships, 11 Sept 2017, 6.15-7.30pm @Prana Lounge

untitledOver the last few weeks we have talked about the mind, the frequency and going beyond the small I, to really connect with ourselves on a level which gives us the bigger picture of life. Let’s apply this to our relationships.

We all are lonely and also have a longing. A longing to form loving, intimate relationships with passionate, deep, connections, at every level in our life.  To understand this we need to examine, where does this longing or need come from? What is the reality or the Maya of these feelings?

The impulse to form relationships comes from our soul or spirit.  The spirit is longing to know itself.  We are not just longing for a relationship with someone else. We know, we can be in a crowded room full of people but still feel alone.  We are longing for a deep connection with ourselves, our soul. The soul is considered a thing, with a weight just less than 1 once. It is the barometer in us that gives us our purpose in life and makes us feel in harmony with existence.    This is why when you practice Kundalini Yoga and meditation you start to get this cosy and fulfilling feeling.  You do not even realise what it is, but you feel it. Just this feeling of deep connection with your heart beat, body and breath makes you feel really good.

The feelings you get when you connect to another person is similar, you are also trying to connect with that person’s soul.  That is why when you have a deep, fulfilling relationship, a merger with another person, you feel so good because once again it is allowing you to experience the infinite in them. It is when you go back to being your personality and they become their personality that there are conflicts again. If you can see yourself and them as soul, you can move beyond your need to fight and be right.

The Practice

This week sit with yourself and start to develop a real and beautiful relationship with yourself, not because of the things you have or the personality you are, just because you can feel your breath moving in and out of your nostrils, your heart beat, the feeling of air touching your skin, etc. Then connect to this subtle life force energy in nature, your partner, friends, family and colleagues.  See through their personalities, outside projections to the heart and soul which resides inside you and them.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com0778011984

This week’s classes:

Mon 11 Sept 6.15-7.30pm     Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 12  Sept 9.30-10.30am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 12 Sept 3.30-4.30pm   Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Tues 12 Sept 6-7pm               Kundalini Meditation@ The Om Space, 185/9 Havelock Rd

Wed 13 Sept 5.00- 7.30am   Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 13 Sept 3-3.45pm         Radiant Kids Yoga@ The Om Space, 185/9 Havelock Road

Wed 6 Sept 7.15-8.15pm      Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thurs 7 Sept 3.00-4.00pm Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

 

Sri Lankan Teachers Tea Time – Held at Prana Lounge on 31st Aug 2017

Yogi teatime was a relaxed informal time for yoga teachers in Sri Lanka to meet, have some time being present with each other, share stories, ideas meet old and make new friends. A chance to build a close knit community with a common mission to collaborate and not compare or compete. 

We discussed the closed Facebook page and how only yoga teachers with an association to Sri Lanka should be invited. This we all felt was an under used resource. We are also going to have a google docs excel sheet with contacts for all yoga teachers. To be shared and updated by all. We would have a monthly meeting the last Thurs of the month, the next being Sept 28 at 3.30-5pm at Prana Lounge. It is open to all yoga Shalas to host this meeting. Please contact me Fi for further information. Blessings to all. 

 

Adjusting the Frequency of your Mind to be Happy – Kundalini Yoga 6.15pm Mon 4 Sept 2017@Prana Lounge

We are talking about frequency again and this time how the frequency of our mind dictates how we relate to our Universe.  Yogi Bhajan talks of the frequency of the mind which is determined by our psyche’s perspective.  He says there are different minds; my mind, your mind, Universal mind and Master mind.   If you cannot change the frequency of your mind to the Universal and Master mind you will feel in conflict.  Your mind should have a perspective to look at the big picture in each situation.  There are constant signals being beamed to us a bit like your favourite radio or movie channel. If we do not refine the receiver which is our brain to enable us to pick up a clear signal we will get the equivalent of fuzzy sound or a fuzzy picture.  This fuzz is the creation of pain in our lives.

We are always seeing life from the limited perspective of the mind. Whenever we get angry, upset, worried, under the constant pressure that life exerts we need to shift our perspective from I to thou. Thou is the Infinite, Universal perspective.  From my mind to the mastermind.  He says;

“You don’t need wealth you want satisfaction

You don’t need food you want fulfilment

You don’t need to be great you need to understand how to be grateful. This we do not learn in our lives. We do not want what we need.  We want what we want without understanding the real effects of this desire.”

I image I am looking at myself from a height and looking at my emotional reactions and mental perspective. Whether it is my need to hold on to anger, be controlled by my desires which are endless or being greedy.  If I can manage to change the focus of my psyche to see the bigger picture, I can change my frequency and feel my pain slowly disappearing.

The Practice

We need to chant, sing, hum, listen to gong, crystal bells, white noise, breathe deeply and meditate, every day to change the frequency of our brain to resonate with that Universal mind. When we chant we turn ourselves into that Infinity because we are no longer relating to the I, i.e., what I am eating, what I want, what I need to do. Suddenly by chanting about Infinity you become infinity.

Also taking a cold shower Ishnaan every morning also changes our frequency as your blood reacts to fight against the cold water and therefore turns the feeling of dying and cold into life. We would be seen as very unfortunate in Sri Lanka, as the water in our showers is not very cold.     We will be chanting,” We are the people, the people of love, let us people love today (twice over) sat nam sat nam sat nam sat nam, Sat nam sat nam Wahe guru (twice over) focus on the centre of your chin with eyes closed. Press all your fingers together and put the wrists together in a flame shape hold this up over your nose. Chant for up to 31 mins.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com

0778011984

This week’s classes:

Mon 4 Sept 6.15-7.30pm     Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 5  Sept  9.30-10.30am Poya Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Wed 6 Sept 4.45- 7am         Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 6 Sept 7.15-8.15pm     Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thurs 7 Sept 3.00-4.00pm Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Sun  10 Sept  6-7.30pm       Gong Bath Healing @Sri Yoga Shala, Thalpe, Galle

Learning to Face the Challenges of Life – Kundalini Yoga 28 Aug, 6.15-7.30pm

keep-calm

Last week we discussed how by developing our neutral mind we could start the process of changing our self concept, which is logged deep in our unconscious and subconscious mind.
Once we start this process of clearing, a bit like clearing out all our old computer files, deleting those unwanted pictures, old text messages that no longer serve us. We can start a fresh, feeling lighter, able to feel and experience the love and joy that is always present in each moment.

When we face a challenge in our life the first thing that happens is our mind steps in to access and try and find a solution. If we have not trained our mind to use our intuitive intelligence and neutral mind, most of the time it is a hindrance rather than a help. The famous negative mind brings up all worries of scenarios we had not even faced to make us more nervous. The positive becomes over expansive, expanding these thoughts until we feel paralysed by fear and indecision. We either become overwhelmed and depressed or frustrated and angry.

Let the conch area between your nose and 3rd eye help you. Yogi Bhajan advices us, “When you are confronted by anything, LISTEN TO YOURSELF. What you hear will become you and you will be able to deal with anything just like that” What does he mean by this? We need to listen not to the neurotic mind but to the pure sound of consciousness, the Ek Ong Kar which will connect us to our infinite self and from this higher perspective and knowledge all answers exist.

He says,”I must listen to myself, from the meditative mind. This is the first step of the mind and soul becoming friends.
Listen to the conch in your breath, in the sound Ong.”

Sat nam Fi x
http://www.sanasuma.co.uk

This weeks classes
Mon 28 Aug 6.15-7.30pm Kundalini Yoga @ Prana Lounge

Tues 29 Aug 6-7pm Meditation @ The Om Space

Wed 30 Aug 5-7.30am Sadhana @ 9 Greenlands Lane, All welcome (FREE CLASS)

Wed 30 Aug 7.15-8.15pm Kundalini Yoga @ The Om Space

Change the Concept of You – Kundalini Yoga 6.15pm Mon 21 August @ Prana Lounge

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Having spent the summer on a wonderful European holiday and 3ho European Yoga Fesitival, it got me thinking about why I attend these yoga events, 3 days of white tantra and all the bliss and sheer physical pain of a practice moving towards self realisation and I came to the conclusion that it is because all this work leads to a deep change in our self concept and this leads to happiness, peace and contentment as a state of being.

By changing the concept we have of ourselves, we can attract love, prosperity, magic, goodness into our lives. Why is this? Because the concept we have of ourselves becomes our consciousness, and that consciousness is reverberated out into our electromagnetic field.  It becomes our Youtube channel broadcasting our concept out to the rest of the Universe and the Universe responds to this vibrating consciousness.

When we think about changing our thought patterns we try to set our intention to think postively. Then suddenly we are confronted by a situation that brings up all our negative thought patterns.  This is the natural process of our 3 functional minds (negative, positive and neutral).  However if you work through mantra meditation daily, it helps you process all your thoughts, negative and positive to start arriving at your neutral mind which can access your life from the bigger picture, perspective and understand that all situations challegeing or not have value and lessons. Mantra meditation is very powerful whenever you need to shift your prospective from lack to prosperity, from loneliness to connection, from low self esteem to confidence, from fear to love.

For example by doing the I am, I am chanting meditation over a period of 40 to 120 days, this simple affirmation can make deep changes in your psyche and electromagnetic field.  By simply affirming I am, I am observe how the magic takes place in your psyche and your electromagnetic field. Move through your own blockages. Be in your own like your own love, because you deserve it.

Posture: Sit in an Easy Pose, with a light jalandhar bandh. Keep the spine straight.

Mudra: Place the right hand over the right knee. Keep the elbow straight and the hand relaxed in Gyan Mudra (the index finger tip on the tip of the thumb). Raise the left hand in front of the Heart Center. The palm is flat and faces toward the chest. The fingers point to the right.

Eye Focus: 1/10th open

Mantra and Movement: Start with the left hand 6 inches (15 cm) from the chest. Chant out loud “I Am” as you draw the hand closer to the chest to a distance of about 4 inches (10 cm).

Then chant “I Am” as you extend the palm straight away from the front of the chest to a distance of about 12 inches (30 cm). Then take a short breath through the nose as you draw the hand back to the original position of 6 inches (15 cm) from the chest.

Create a steady rhythm with the mantra and the breath.

To End: Inhale deeply, hold, and relax completely.

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This weeks Classes:

Mon 21 Aug 6.15-7.30pm Kundalini Yoga @ Prana Lounge

Tues 22 Aug 6-7pm          Meditation @ The Om Space

Wed 23 Aug 5-7.30am     Sadhana     @ 9 Greenlands Lane, All welcome (FREE CLASS)

Wed 23 Aug 7.15-8.15pm Kundalini Yoga @ The Om Space

Sat   26 Aug 5.30-7pm      Gong Bath @ Arugam Bay

Sun 27 Aug 4-7pm            Chakra’s workshop and Gong Bath @ Arugam Bay