3 - 9 minutes Kriya
My first aid fix for anxiety: The combination of the fast movements of the arms and the strong breath work on the nervous system and help to release anxiety and worry.
"Worrying is praying for something you don't want."
Yogi Bhajan
Before you start the practice, please tune in. By tuning in you connect yourself with the energy of all the Kundalini masters like choosing a frequency in the radio.
Tune In with the Adi Mantra:
Sit in easy pose, bring your palms together at the heart center. Apply a light pressure between your palms. Feel a firm pressure at the center of the sternum, where the hands touch your chest. The spine is long and straight. Eyes are closed. Chin is slightly tucked in. Connect to your breath for a while, before you chant. Take a deep breath in and chant the whole mantra while you exhale. Adjust the length of the mantra according to your breath. Repeat the mantra three times.
ONG NAMO GURU DEV NAMO
ONG NAMO GURU DEV NAMO.
ONG NAMO GURU DEV NAMO.
English Translation:
I bow to the creation, I bow to the teacher within.
After the Adi mantra above I recommend that you chant the Mangala Charan Mantra for protection (optional):
AAD GURAY NAMEH, JUGAD GURAY NAMEH, SAT GURAY NAMEH, SIRI GURU DEVEH NAMEY
AAD GURAY NAMEH, JUGAD GURAY NAMEH, SAT GURAY NAMEH, SIRI GURU DEVEH NAMEY
AAD GURAY NAMEH, JUGAD GURAY NAMEH, SAT GURAY NAMEH, SIRI GURU DEVEH NAMEY
English Translation:
I bow to the primal source of creation
I bow to the wisdom through the ages
I bow to the true source of creation, the true identity of self
I bow to the great, unseen wisdom
THE PRACTICE
This kriya is divided in three parts. In the video you'll find snippets of the three movements. You can do each movement for 1-3 minutes. Make sure that you do all the movements for the same amount of time. Start with 1 minute per movement and work yourself towards the maximum of time.
PART I
Movement:
Sit in easy pose, bring your palms together at the heart center. Chin slightly tucked in, spine is straight. Bring your hands in prayer pose and press the palms together. With a fast movement bring them up and down to the original position. Keep a firm pressure on the palms and continue the rapid movement. Put a lot of effort in it and try to keep the pace.
Breath:
PART II
Movement:
Stay in easy pose. Chin slightly tucked in, spine is straight. Bend your elbows, palms facing the body. Hands approximately on shoulder level, wrists are not bending throughout the whole movement. With a fast pace bring the hands towards your body without touching it. Imagine it is really hot and you are fanning yourself some air. The movement of the hands is about 30cm (12inches).
Breath:
Form an O with your lips and start breathing rapidly through the mouth. Try to keep the fast paced movement and breath throughout the practice.
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PART III
Movement:
Stay in easy pose, bring your palms together at the heart center again. Bring your hands in prayer pose and press the palms together and repeat the hand movement like in PART I - bringing the hands rapidly up and down - and combine it with the breath of PART II.
Breath:
Form an O with your lips and start breathing rapidly through the mouth. Try to keep the fast paced movement and breath throughout the practice.
To End:
Inhale deeply, exhale fully. Relax the arms, keep the eyes closed and observe the impact of the kriya for a couple of moments.
To end the practice please tune out.
Tune Out:
Sit in easy pose, bring your palms together at the heart center. Apply a light pressure between your palms. Feel a firm pressure at the center of the sternum, where the hands touch your chest. The spine is long and straight. Eyes are closed. Chin is slightly tucked in. Connect to your breath for a while, before you chant. Take a deep breath in and chant the whole mantra while you exhale. Adjust the length of the mantra according to your breath. Repeat the mantra three times.
SAT NAM
SAT NAM
SAT NAM
Inhale deeply and chant while exhaling. The SAT is long, the NAM is short.
SAT NAM can be translated as "true Identity". This mantra connects you to the infinite part of your SELF - your soul.
If you have any questions about this kriya, I am happy to assist.
Sat Nam!
This kriya is courtesy of YB Teachings, LLC. It was originally taught by Yogi Bhajan.
The instructions and advice given on the blog and/or during classes are not a substitute for professional medical or psychological treatment of ailments. The information and exercises have been carefully considered and reviewed, however its application is at your own discretion and responsibility. As with all unsupervised practice your use of the instructions on this website is taken on your own risk. Results regarding benefits do vary according to physical differences, correctness and frequency of the practice. If you have an injury or illness and are in doubt as to whether yoga is suitable for you, please consult your doctor/health practitioner.
Thank you! It helped me to get through a hard day.