Self Regulation- Kundalini Yoga 2 November 2019

Self-Regulation and Kundalini Yoga

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Good morning yogis, I want to talk about a few interesting facts I gleaned from the Webinar with Dr Sat Bir Singh last week. He is an assistant Professor of Medicine, Harvard Medical School Director of Yoga Research, Yoga Alliance and Director of Research, Kundalini Research Institute, to include but a few of his titles.

He explained that yoga had grown exponentially, especially after the dawn of the age of Aquarius going from 20million practioners in 2012 to 36.7million in 2016. (Yoga Alliance).

He went on to discuss the mainstream health benefits yoga could have, but in order for it to be used in the workplace, healthcare system and in schools we needed to have research which could show yoga was safe and effective. I want to therefore summarise the important highlights of the research on the Psychophysiology of yoga. Essentially the mind/psyche effects on the body. In 1957 Bagchi and Wenger started doing research on how yoga can affect the mind/bodies ability to self-regulate. Experiments were done with yogis who could change the temperature of each hand just by using their mind to change the blood flow to the capillaries in their circulatory system (Beyond Biofeedback, Green E, Green A, Knoll Publishing Co. Inc., 1977).

They found that the key ability to self-regulate, i.e. change the bodies physical systems through mind control could have great health benefits. For example they found that monks who practiced pranayama had more effective breathing and high levels of blood oxygenation compared to Sherpas living in the Himalayas. (Bernardi L, Passino C, Spadacini G, BonWchi M, Arcaini L, Malcovati L, Bandinelli G, Schneider A, Keyl C, Feil P, Greene RE, Bernasconi C, European Journal of Applied Physiology 99:511–518, 2007).

The benefits of respiratory exercises to slow respiration in the practice of yoga have long been reported, and mantras may have evolved as a simple device to slow respiration, improve concentration, and induce calm.

Physical asana practiced also had an effect on mood beyond the effect derived from normal exercises. For example backbends where the asanas which increased happiness the most (Mood Changes Associated with Iyengar Yoga Practices: A Pilot Study, Shapiro D, Cline K, International Journal of Yoga Therapy 14:35-44, 2004).

The most interesting thing I found was the finding of how our emotional response depended on how concentrated our mind could be. Everyone’s mind is constantly wondering regardless of what they are doing. However this wondering about past and future which gave us the ability to learn from our past mistakes and plan our next move during human evolution creates a stress response. It puts our sympathetic nervous system on alert of possible dangers therefore increasing our stress hormones in our body. It was found that people were less happy when their minds were wandering. In long term mediators who could concentrate for longer periods the cerebral blood flow to the prefrontal cortex, parietal cortex, thalamus, putamen, caudate, and midbrain was increased. The cerebral blood structures that underlie the attention network are also those that relate to emotion and autonomic function of the nervous system. This reduced autonomic nervous systems stress response makes them happier. (Mind wandering and attention during focused meditation: A fine-grained temporal analysis of fluctuating cognitive states, Hasenkamp W, Wilson-Mendenhall CD, Duncan E, Barsalou LW, Neuroimage, 59:750-60, 2012).

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In short start working on your attention to improve your mood and quality of your life. Next week I will continue about how mood effects the types of diseases you develop.

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

Tues 3 Dec 9.15-10.30am Kundalini Yoga @9 Greenlands Lane , Col 5

Tues 3 Dec 6.15-7.30pm Kundalini Yoga(Shaunagh) @ 145/5 Fife Rd, Col 5

Wed 4 Dec 5-7.30am     Kundalini Yoga @ 145/5 Fife Rd, Col 5 (FREE CLASS)

Wed 4 Dec 6.45-8pm     Kundalini Yoga@9 Greenlands Lane, Col 5

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

Sun  8 Dec 6-7.30pm        Gong Bath @ Sri Yoga Shala, Thalpe, Galle

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

 

Acceptance, Self Acceptance Kundalini Yoga 19 Nov 2019

Acceptance, Self-Acceptance – Kundalini Yoga 18 November 2019

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This week I want to focus on acceptance and what this really means? How we can embody it? Last week my mum’s health deteriorated and I got a severe muscle cramp in my upper right arm so much so that after our Week 2 Kundalini Yoga Teacher Training Level 1 Sri Lanka 2019, I could not even lift my arm. I remember saying to my mum when she was in pain, relax and just accept that you cannot move for a few days until your leg gets better. It is so easy to give advice but taking it is a lot harder, as I found out. I first felt upset that I had an arm injury, why and how did it happen to me? The mind keeps you occupied with these questions a good distraction and helps to start getting you emotional. Then I remembered my words to my mum and thought I just need to accept this situation, relax and stop trying to work out what went wrong. I relaxed and stop trying to do things and I had to rely on my husband to help me, brush my hair, dress me, even feed me as picking up a fork was painful. This morning I woke up 70% better. I believe if you can really just accept a situation as it is without trying to deny it, pretend it is not there or reject it, it will start to balance itself out. A Yogi Bhajan quote, “ Embrace to erase”.

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We are always trying to change life, improve ourselves and our situations, when we fail we feel defeated, judge ourselves harshly. We need to start with an attitude of acceptance, that reality at this moment even if we do not like it, has occurred and only from the acceptance of this moment can we make change possible. Self-acceptance is the same. Instead of self-improvement, move towards a sense of self-acceptance, self-love, even in times of pain.   Accept yourself for who you are and what you are before attempting to strive for self-improvement. It is a subtle yet powerful shift in attitude. Be aware notice your talents.

We may not like reality but by blaming and shouting about the unfairness of life does not change anything, save your energy. First accept and from this attitude take action to improve your situation.

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

Tues 19 Nov 9.15-10.30am Kundalini Yoga @9 Greenlands Lane , Col 5

Tues 19 Nov 6.15-7.30pm Kundalini Yoga(Shaunagh) @ 145/5 Fife Rd , Col 5

Wed 20 Nov 5-7.30am     Kundalini Yoga @ 145/5 Fife Rd, Col 5 (FREE CLASS)

Wed 20 Nov 6.45-8pm        Kundalini Yoga@9 Greenlands Lane, Col 5

Thurs 21 Nov 6.30-7.45pm Kundalini Yoga@9 Greenlands Lane, Col 5

Mon 25 Nov 5-8pm All Kundalini Yoga Teachers Meet, including Master Class on Biomedical science and Kundalini Yoga by Dr Sat Bir Singh Khalsa – Free but pot luck food for dinner.

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

 

 

Perception and Kundalini Yoga

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Sat nam yogis not everything in life goes as planned, but feelings of disappointment or upset are all attached to our perception.

We have certain deep seated perceptions about ourselves, our limits, who we are, etc. These are countered by our desires, our dreams.  We have an inkling but no real knowing of what we are projecting through our mind. In the mist of our jumble of thoughts and emotions we co-create our Universe, “the what is” and then it happens to us.  But instead of feeling like we are co creators we feel like life is against us.

The gap between the reality of what we project through our mind, the what is and our desire, dreams expectations etc,  is the frustration, anxiety, unhappiness, etc. we feel.  In short, we just keep on getting what we normally get and keep on desiring a different outcome. Nothing seems to change.

When our overly, assertive, positive mind says, “Oh it was just not meant to be”. Know this is just a defence mechanism to make you feel better but ultimately keep you from living your dreams. We need to change our affirmation from frustration which makes us feel important. To spending time every day to reduce the noise in our minds after meditation and dream our dreams and affirm, “I will succeed. I have forever”.   When we put a time limit on our dreams we are setting ourselves up for the expected failure, or “I knew it would not work”, because once again being right is more important than being happy and complaints gain sympathy, again a short-term pleasure but not getting you to a place of joy.

Let’s this week take the challenge of learning to develop patience, notice how your body is feeling at any point in the day and relax it. Feel joy in your heart for just being and keep an empty mind except for projection of our desires and dreams.  If you want life to be different you need to change your thinking. Use the affirmation, I will succeed, I have forever. Watch or read the book by Ted Chiang, Arrival it will really make you feel a change in perception.

Sat nam see you this week. Love Fi x www.sanasuma.co.uk  0778011094 raymond.fiona@gmail.com

Tues  8 October  9.30-10.45am Kundalini Yoga @9 Greenlands Lane , Col 5

Tues 8 October  6.15-7.30pm  Kundalini Yoga(Shaunagh) @ 145/5 Fife Rd , Col 5

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

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

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

Sat 12 October 5.30-7pm        Poya Full Moon Gong Bath, Prana Lounge, Colombo 7.

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

 

Emotional Intelligence – Kundalini Yoga 6.45pmWed 25 July @ 9 Greenlands Lane

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Our happiness will not be complete until we understand our emotions and what they are trying to tell us. We feel that emotions drain us and if we could live without negative emotions, we would be happier.

GuruMeher has made a study of our emotions, he calls them the Senses of the Soul. He says “We do two things wrong with emotions we either let them take over us or we repress them.”   Students and yoga teachers alike have been asking me about how to deal with difficult emotions and I feel that especially the spiritual community tries to bypass difficult emotions. In fact I had a friend who did 3 to 4 kriyas and meditations per day to try and kriya her way out of feelings dark emotions. You may feel better initially but these emotions only get stronger if denied or vilified.

GuruMeher talks about emotions being the immune system of our mental health, therefore when we have an emotion use the clarity of our mind to try and understand what that emotion is trying to tell us.

Practical Solutions

So how do we do this? If an emotion is bothering you bring it into your consciousness awareness. Especially when you meditate. So next time you meditate bring in the emotion and listen to it what is it trying to tell you. Your emotions do not talk like your brain.   Start observing yourself not just your thoughts but listen with your self sensory system to feel the answer.

If you are in a meditative or neutral mind state when you bring up a difficult emotion your pre frontal cortex lights up and you feel clear, in normal situations your limbic system takes over and you go cloudy and unconscious. For example, feel the shame and after a while the shame will not feel so bad, as long as you are not feeding it with your thoughts. You need to feel this on a somatic (physical)level. Ask yourself, what do I need to do to feel better? This is the future of therapy ,it is self therapy. You will find yourself through it. It is a simple formula, you know what you are feeling and know what to do to feel better.

For example fear can eventually lead you to peace. If you would like to know more read GuruMeher Singh’s book called, Senses of the Soul.

Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk  www.3ho.org

Mon 23 July 6.15-7.30pm    Kundalini Yoga @ Prana Lounge, Col 7

Tues 24 July 9.45-10.45am  Kundalini Yoga @ Om Shambala

Tues 24 July 3.30-4.30pm       Special Needs Kids Class@ Reach Beyond, Tickel Rd, Col 8

Tues 24 July 6-7.15pm           Kundalini Yoga Class Shaunagh @ 145/5Fife Road, Col 5

Wed 25 July 5.00- 7.30am     Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 25 July 6.45-8pm           Kundalini Yoga @ 9 Greenlands Lane, Col 5

Thurs 26 July 11-1pm   Special Needs Kids and Teachers @ Reach Beyond, Tickel Rd, Col 8

Fri     27 July 6-7.30pm       Lunar Eclipse and Full Moon Gong Bath @ Sri Yoga Shala, Thalpe, Galle

Fri   27 July 6.15-7.45pm Lunar Eclipse & Full Moon Gong Bath Shaunagh @ Om Shambala, Fife Rd Col 5

Cultivate Happiness – Kundalini Yoga 6.15pm Mon 9 July Prana Lounge

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Cultivate Happiness

Yogi Bhanjan tells us that our birthright is to be healthy, happy and holy. But what would it take to make you happy? If you had all the money in the world, would just material wealth make you truly happy? Most probably not, because happiness is not a thing it is state of being. To make your life happier it takes conscious effort and cultivation of new habits and patterns.

A Yale psychologist Laurie Santos created a course (that nearly 25% of all Yale undergraduates signed up for in 2018) which concluded that if we could spend month learning the technology of happiness we would be happier. It is a bit like learning to play the violin or a new language, you need to commit and practice.

Santos calls it rewirement, something we talk about a lot in Kundalini the ability to create neuroplasticity in the brain to retrain our thinking, i.e. qualify our thoughts so they serve you not the neurotic monkey mind. The teachings also tell us that happiness is not just an emotional state, but has a physical and spiritual component.

On a physical level we can bring greater happiness into our lives if we start connecting to our navel point or Nabhi. This point is 2-3 inches below our belly button, but lies greatly unused by the modern human being. It is the point where our nerve endings and meridian points come together to connect us to the world. By creating a strong and centred nabhi we can control our health and energy.   Yogi Bhajan says:

“Whatever you hear, whatever you see, and whatever you say is controlled by this navel point. If the navel point pulse is felt a little above the navel point, it means diarrhea. If it is a little below, constipation. If it is on the left side, gas. If it is on the right, burp. And all it has to be off is one millimeter. If the navel point is one millimeter off, your entire digestive system, your feelings–you are not you.” When you do not feel you, you do not feel happy.

Spiritually to feel happy we need connection. Connection to nature, loved ones and our spiritual family. My experience last week of spending 6 days with my spiritual community on retreat left me feeling uplifted inspired and deeply connected which in turn made me very happy and content. Serving, helping, giving and general acts of kindness make us feel happy. This is because we are serving the spirit in the other which we recognise has the same needs as ourselves.

Practical Solutions

In the 2012 New Zealand study researchers found that the following behaviour enhanced enjoyment: This list is just a start.

  1. Talking to another person about feeling good and lucky
  2. Laughing and telling yourself how proud you are of yourself
  3. Focusing in on the moment
  4. Physical – more sleep, exercise and deep relaxation
  5. Emotional: Making a list of all the things you feel grateful for as well as savouring special moments of your day. A cup of tea, the breeze on your skin, your first breath in the morning.
  6. Radom acts of kindness.
  7. Take a one month free course on happiness https://www.coursera.org/learn/the-science-of-well-being

Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

Mon 9 July 6.15-7.30pm       Kundalini Yoga @ Prana Lounge, Col 7

Tues 10 July 9.45-10.45am     Kundalini Yoga@ Om Shambala, Fife Rd, Col 5

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

Tues 10 July 6-7.15pm            Kundalini Yoga Class Shaunagh @ 9 Greenlands Lane, Col 5

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

Wed 11 July 6.45-8pm           Kundalini Yoga @ 9 Greenlands Lane, Col 5

Thurs 12 July 11-1pm   Special Needs Kids and Teachers @ Reach Beyond, Tickel Rd, Col 8

Thurs 12 July 6-7.30pm         New Moon Gong Bath@ Prana Lounge, Col 7

Hormonal Balance Part 2 – Kundalini Yoga Mon 6 March 6.15-7.30pm Prana Lounge

Last week we looked at the Endocrine system and I was asked by several students to write a second blog with a more detailed description of each gland/organ, the emotions attached to them and the hormonal secretions that need to be balanced. I decided it would be best done in a simple practical table.

Hope this is enjoyable and informative.

The first Chakra, earth element is about grounding and feeling safe and secure. Doing any poses which uses your legs and feet strongly like Tree pose, warrior, or forward bends will help you feel balanced. This region is where the Kundalini energy resides, waiting to be awakened to travel up the spine to all balance the entire body, subtle body, mind and aura.

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Gland/Organ Hormone Emotion How to Balance Chakra Element Illness
Ovaries/testes Estrogen, Progesterone, Testosterone Over sensitivity, lack of passion Cobra, Pigeon, Sat kriya 2nd chakra Water Reproductive problems, Menstrual problems, Low Libido
Liver Breakdowns hormones Anger Twists 3rd chakra Fire Toxicity
Pancreas Insulin, glucagon Greed Twists 3rd chakra Fire Diabetics Hypoglycaemia
Adrenal & Kidneys Cortisol, Adrenalin Stress, Fight or Flight, Fear Cat/Cow

Lobster pose

3rd chakra Fire Asthma, eczema, Kidney stones, blood pressure problems
Thymus Gland T cell production/immune system Lack of self-love Tapping chest, Kriyas for heart 4th chakra Air Arthritis, heart problems, coughs
Thyroid thyroxin Anxious/ Depressed

Unmotivated

Shoulder stand, neck rolls, shoulder shrugs 5th chakra Ether Obesity, Heart failure, reproductive problems
Parathyroid Calcium phosphate balance   Shoulder stand, neck rolls, shoulder shrugs 5th chakra Ether Bone density, kidney problems
Pituitary Master Gland Tropic hormones – Oxytocin Bonding Connectedness

lack of trust, confusion, isolation

Third eye focus, Kirtan kriya, Mantra 6th chakra Ether Chronic Stress

Exposure to food that mimics hormones

Hypothalamus link between nervous and endocrine     Kirtan kriya, breath control pranayama, mantra 6th chakra Ether  
Pineal Melatonin Sleep, Body rhythms and cycles Focus on crown, Breath control. Mantra. 7th chakra Ether Sleep problems, Premature ageing

Have a look at this table and see where you think you have imbalances and then incorporate the appropriate exercises, breathing techniques etc. into your daily routine to achieve emotional and hormonal balance.

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

Mon 6 Mar 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

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

Wed 8 Mar   5- 7.30am     Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 8 Mar   3-3.45pm      Radiant Kids Class@ The Om Space, 185/9 Havelock Road, Col 5

Wed 8 Mar  7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road Col 5

Sat 11 Mar  6- 7.30pm   Sri Yoga Shala,  Full Moon Gong Bath@ Thalpe, Galle.