Kundalini Yoga – 6.15pm 23 Sept @ Prana Lounge

The Retreat

Kundalini Yoga Teacher Training 2019 has started off as a deeply transformative experience for the students and training team alike.  We learnt through experiential workshops about our breath signatures, how our nervous system has plasticity to change as a result of glial cells, the compassion at of the heart of a kundalini yoga teacher, the Vayu’s in yogic anatomy, the quantum technology of mantra that affects us as a cellular level, etc. during 7 intensive days starting at 5am and ending at 6pm.

The Venue  as usual we started off in Colombo spending our last 3 days at Guava House, enjoying the variety of birds, squirrels, nature and prana which was an uplifting experience.  We ended the last morning on the misty pool deck at Guava House with Sadhana staring at a starlit sky before chanting into the dawn to clear the stories that litter our subconscious and stop us living in the present moment.


The Food was delicious local, seasonal veggies and fruit. With homemade muesli, buffola curd, delicious coconut milk curries, red rice and a range of handmade kittul pani treats at tea time.


This week we will work on dealing with clearing our mental stories, whether they are complaints in our mind about our relationships, family, life situation or worries.  Through kriya, conscious living yamas and niyamas we will try to reduce the weight of the world from our shoulders. Sat nam see you this week. Love Fi x www.sanasuma.co.uk  0778011094 raymond.fiona@gmail.com

Mon 23 September 6.15 -7.45pm  Kundalini Yoga @ Prana Lounge, 60 Horton Pl, Col 7

Tues 24 September  9.30-10.45am Kundalini Yoga @9 Greenlands Lane , Col 5

Tues 25 September  6.15-7.30pm  Kundalini Yoga(Shaunagh) @ 145/5 Fife Rd , Col 5

Wed 26 September 5-7.30am      Kundalini Yoga @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 26 September 6.45-8pm        Kundalini Yoga@9 Greenlands Lane, Col 5

Thurs 27 September 6.30-7.45pm  Kundalini Yoga@9 Greenlands Lane, Col 5

Remember you can buy your 4000Rs class pass for 12 classes over 4 weeks.

The Science of Chakra’s – Kundalini Yoga 29 May 6.15pm@ Prana Lounge


When the yogis discovered the sound, workings, co relationship of the Chakra system, they developed it into a whole science. This total science gave birth to Kundalini yoga. What for me was the OMG moment when rediscovering the Chakra system was that by knowing the workings of each chakra you can better understand where and why you are off balance.

We discussed last week how the human body was like a musical instrument constructed of strings or surs, which vibrate with the flow of pranic energy. Out of these 72,000 strings there are 3 major surs that control the rest. Pranic energy flows like a waterfall from the crown downwards collecting in seven energy pools at the chakras.

The upper chakras vibrate with each thought of the mind. They carry this vibration down to the lower chakras which create the shape of the physical, emotional and mental bodies.

First Chakra, Muladara, is located at the base of the spine, perineum and rectum. It deals with security, grounding and the instinct to survive. It also works on eliminating anything you no longer need, food waste, unneeded emotions, thoughts, etc. From complex to basic or common elements. It is linked to your sense of smell because if you hold on to everything you end up reeking or eliminating well allows you to have a sweet smell. Habit is a big part of this chakra you develop conscious habits which finally can be done unconsciously. Trust is the key to balancing this chakra, trust in the earth, yourself and the unseen. This is a key problem in the modern world. When in doubt in your first chakra, secure yourself and hold to the old patterns.

Second Chakra, Svadhisthana is located in the sacrum, kidneys, ovaries and testis. It deals with creativity, reproduction and relationships. It also embodies duality and polarity as 1 becomes 2. It is the first taste of merger. The element water is associated with it and like water, feelings flow or get damned up. Research shows that our memories are categorised as much by feeling as anything else. When this chakra is unbalanced you may develop shallow relationships, shame of the body and sexuality, inadequacy or wild child behaviour. We use Sat Kriya, and frog pose not to stimulate and increase the energy of this chakra but to balance it. When balanced you can have fulfilling intimate relationships, a passion for life, generosity and willingness to share. The sense is touch and the colour orange. When in doubt in your second chakra find your feelings and follow your passion.

Third Chakra, Manipura is located at the navel, solar plexus, and upper digestive system. This is the area of our strength, will power, sense of control and coordination. It is ruled by the element fire and coordinates sight and vision. Fire can also make you an angry fiery person if not directed correctly into determination. It is at the navel that energy is gathered and distributed, this is why the first thing during the wake-up routine is stretch pose with breath of fire. When in doubt in your third chakra, act. This is the realm of the spiritual warrior, you know where you want to get to and can gather the energy needed to get there, fearlessly. When you feel insufficiency energy you may compensate with reaching for energy in from of carbohydrate or sweet foods, drugs and stimulants.

Fourth Chakra, Anahata is located at the sternum, thymus gland and heart. This is your centre of compassion, empathy, joy, grief, bitterness, attachment, loneliness, passive aggressive. It gives us the sense of touch, that is why we say when someone speaks from the heart, it touches us. Air is the element associated with this Chakra. Expression of the air element when unbalanced, will manifest as giving to those who do not want or need it. The heart is stimulated by Prana, any blocks of the diaphragm deeply effect the heart chakra. So, it is recommended to do Pranayama daily to increase the flow at this heart centre.


Guava House Level 2 Retreat

Fifth Chakra, Vishuddha is located at the throat, thyroid and parathyroid glands. The centre of communication and sound. If this chakra is unbalanced you can feel frustrated, not be able to express yourself, feelings of shyness, withdrawal into the mind.   Balanced you are an inspirational communicator and you will be listened to as an authority. You can create through your words and hear the subtle of what has not been said.

Sixth Chakra, Anja is located in the third eye area, pituitary gland, above the root of the nose. I perceive and I see. It is all about your intuitive mind, when out of balance you suffer from nightmares, eye problems, confusion discerning what is real, being unfocussed and psychic disturbances. When balanced, you are clear, you can connect to and rely on your intuition and are comfortable with what is, reality.

Seven Chakra, Sahasrara is located at the crown of the head and pineal gland. I know, I accept. The element related to this chakra is thought and the divine. When this chakra is unbalanced you can be close minded, doubtful, feel despairing, suffer from symptoms without cause and be self-conscious.  Balanced you can feel bliss, experience oneness (samadhi), joy, peace and wholeness as all the other chakras become integrated and connected to the seventh.

Eight Chakra, the Aura is located as the radiance of the electromagnetic field around you. The aura combines the effects of all the other chakra’s, giving you protection and projection. If the aura is balanced it appears as an oval light, symmetrical. When you are ill, it has various dimples and pockets where your radiance is dimmed. The Aura connects your inner and outer realities. It connects you to the entire Universe. When your Aura is weak you catch illness and absorb negativity energy. When strong it aligns all your chakras and your presence alone seems to work to fulfil your desire and needs.

Understand yourself through the chakra system, work out what is weak on a daily basis and take action to balance this area in your life and uplift yourself.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updatesraymond.fiona@gmail.com www.sanasuma.co.uk 0778011984

This week’s classes:

Mon 29 May 6.15-7.30   Kundalini Yoga@ Prana Lounge, 60 Horton Pl, Colombo 7

Tues 30 May 6-7pm   Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 31 May 5- 7.30am Sadhana @ 9 Greenlands Lane, Col 5 (FREE) To include a Yogi Ji video

Wed 31 May 3-3.45pm  Radiant kids yoga @ the Om Space, 185/9 Havelock Road, Col 5

Wed 31 May 7.15-8.15pm Kundalini Yoga @ the Om Space, 185/9 Havelock Road, Col 5

Sat 3 June 5-7.30am Sadhana @ The Om Space, Col 5 (All welcome FREE)

Sun 4-9 June 5am-6pm Sadhana and TT training @9 Greenlands Lane, Col 5 (please let me know if you wish to attend half day or full day)

Eliminate your Imaged Disabilities – Kundalini Yoga and meditation all week

When you wake up in the morning or last thing before you go to bed, what are the quality of your thoughts? Tonight, and tomorrow morning write your thoughts down, do not edit the thought stream, just write down what you mind is chewing over.

Most of the time our thought process is negative, complaining, worrying. We did not get enough sleep or good quality sleep, our partner snored, or is on their iPad first thing in the morning. We do not feel we are getting enough love, prosperity, attention from our family and friends. It can be an endless list. We have touched on this subject before, when uncontrolled our negative, protective mind tends to take over the helm. It is the negative  mind that dominates when we are unconscious and living automatically, as it is the first, strongest and automatic mind. These perceived or imaged disabilities can lead us to believe our lives are blighted or we are unlucky. Other people have it easier. These sentiments can turn into resentment and hate. The world order appears to be in this state at present. What we need to realise is that, this mental processing is draining us. The mind makes us feel guilty if we spend time enjoying ourselves or taking care of our needs. The mind is so busy judging the world around us and others that unknowingly it turns this same critical eye inwards and we always come up short or lacking.


Yogi Bhajan said, “Every disability is imaged, every achievement is an experience”. Can we try and practice that? No blame nor claim. No problem, literally as we are equal to every challenge we are faced with.

This week’s challenge is to spend 24 hours without having one negative thought or one negative word. If you start to think or say anything negative you start the 24 hours again. Let’s train our negative mind to be our servant and not our master. To have happier, compassionate and more flourishing life.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates. http://www.sanasuma.co.uk

Mon 28 November 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 29 November 6-7pm             Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 30 November 4.45- 7am        Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 30 November 7.15-8.15pm  Kundalini Yoga @ the Om Space, 185/9 Havelock Road Col 5

Fri   2nd December 6.30-7.30pm   Community Class (by Donation) @ the Om Space, 185/9

Sat 3rd December 5-7.30am  Sadhana @the Om Space, 185/9 Havelock Road (FREE CLASS)

Sat 3rd December 9.30-10.30am Hatha General @ the Om Space, 185/9 Havelock Road Col 5

Sat 3rd December 6-7.30pm Gong Bath Healing @ the Om Space, 185/9 Havelock Road Col 5

Sun 4th December 10-11am       Hatha General @ the Om Space, 185/9 Havelock Road Col 5

Level 2 teacher training – Lifestyles and Lifecycles with Shiv Charan at Guava House

About the Venue Guava House is situated on top of a hill, amongst 3 acres of it’s own private land and with 360 degree views of the valley below and Bible Rock. It is located on a rubber tree estate. … Continue reading

Kundalini Yoga Teacher Training Week 2 at Guava House, 15th to 20th March 2014

About the Venue

Guava House is one of the most beautifully designed houses in Sri Lanka. Lovingly created by its Architect owner, it blends into the rubber trees and mountains of Mawanella. It is created from glass, wood on a steel frame and iluk roof, which is much like English thatch.  We enjoyed the scenery of Bible Rock and Narangala from the yoga loft with its 180 degree view at tree level of the natural surrounding.

Guava House pool & deck

Guava House pool & deck

About the Retreat


5am morning Sadhana

This was Week 2 of the intensive Kundalini Yoga Aquarian Teacher Training program.  We started on a full moon and did 2 beautiful full moon meditations one which was for healing and the other to clear karma patterns. We woke every morning for 5 days to do a sunrise practice on the pool deck to the sound of bird song.  On one morning the birds literally joined in as we closed with Guru Ram Das meditation.


Workshop on the history of yoga

We then went on to light hearted workshops on life styles and the history of yoga. We practiced deep meditative experiences, included several to clear the karma and mind patterns etched into our archline.  We studied the science of Naad and discovered that by repetitively chanting Bij or seed mantras  we could hit our repetitive thought patterns to neutralise them, leaving us feeling clear headed and lighter.

Naad class taught by Tonie

Naad class taught by Tonie

Meditation practice

Meditation practice

We concluded by doing a deep practice to consolidate this weeks practice, which left us feeing, completely connected and joyful.

About the Food

cool avocado and pomegranate salad

cool avocado and pomegranate salad

The food was a highlight, with fresh fruit salads and home made museli for breakfast, cool avocado, pomegranate salads and baked veggies for lunch. Delicious hoppers for dinner.

Breakfast with the group

Breakfast with the group

Juggary Cake

Juggary Cake

For teatime Sita made us the most jummy juggary cakes. Here is the recipe:

Juggary Cake

250g unsalted butter at room temperature

200g good quality juggary (Dumbara brand from Keels)

250g self raising flour

4 eggs

1 teaspoon baking powder

1 teaspoon of vanilla essence

Handful of flaked almonds


50g kittual juggary melted with 4 tablespoons of water.


Cream the butter and grated juggary together until very soft.  Sieve the baking powder and flour together. Now add the eggs one at a time adding 1 tablespoon of flour to prevent the mixture curdling. Now fold in the flour and vanilla essence. Sprinkle the almond flakes on top.  Turn the mixture into a square baking tray and put into a pre heated fan assisted oven set to 175 degrees and bake for 20 mins or until it is firm to touch and golden.

Whilst the cake is still warm, prick holes in all areas of the cake and now sprinkle the warm juggary syrup onto the cake.

Find out more about all Sanasuma’s events and classes taking place in Colombo and outside. Watch out of our International teachers coming to Sri Lanka. Join our blog and facebook following as we grow our Kundalini Community in Sri Lanka.

blog: https://sanasumainsrilanka.wordpress.com/
Just for your info our website address is http://www.sanasuma.co.uk/
And our facebook name is https://www.facebook.com/www.sanasuma.lk
(please become our friend and press the like button).

Helpful websites:



music  go to www.spiritvoyage.com

Chick Pea and Tomato Salad

Chick Pea and Tomato Salad

Chick Pea & Tomato Salad

Chick Pea & Tomato Salad


2 cups dry chick peas

4 tomatoes

2 onions, finely chopped


1/4 cup lemon juice

2 tablespoons chopped mint

2 cloves garlic, crushed

1 tablespoon grated ginger

1 small finely chopped fresh red chillie

1 tablespoon sugar


Soak chick peas in water overnight.

Next Day Drain peas, rinse, place in a pan, cover with water, cover with a lid, bring to boil, reduce the heat, simmer for about one hour or until just tender.  Drain, rinse under cold water, drain well, cool to room temperature.

Combine chick peas, tomatoes, onion and the dressing.


Combine all ingredients

Healthy Snacks

How is snacking going? It is difficult to stop thinking of snacks as sugary breads, biscuits, chocolate and crisps.  Lets start associating fast, on the run food with easy, healthy alternatives.  How about washing and eating a whole bell pepper or tomato like an apple. Or wash celery, cucumber or carrots throw them into a bag and pop them into your handbag.  You do not have to spend lots of time cutting and chopping so whole veggies are a good option.
Here is another taste crispy snack.
Olive oil
100g Kale stem removed
dried mixed herbs
Preheat your oven to 180 degrees.  Line the baking tray with foil and lightly brush the kale with a little olive oil.
Cut the leaves (removing the storks) into wide slices and arrange evenly spaced on the baking tray.
Bake for 15-20 mins being sure to stir, cook until the Kale is bright green and crisp.
Remove the leaves from the oven and season with herbs.

Another great one is celery sticks with peanut butter. Buy the Natural Source brand in the supermarket, this brand does not contain sugars or loads of preservatives.
Keep snacking the trick is not to let yourself get hungry.



Step 1)Preparation for a Detox Although it can be tempting to jump into a detox, preparation is essential because it affects how a person feels during the process. Begin by increasing your intake of fresh vegetables during the pre-fast. We … Continue reading