Last week I wrote a report, but did not post it (such a booger). Perhaps I'll post it now ... otherwise the program will end soon :).

Days 11-20

The second 10 days of my kundalini yoga is over.

Half of the course for mooladhara (first chakra) is over, and I notice a dramatic improvement in technique. The jump happened suddenly, and on stretching exercises, which I have actually been doing for several years, and I did not expect any qualitative changes here. I thought that this was my maximum, but it turned out that I could be much more flexible.

The Har - Hare meditation immediately became much more pleasant. For some reason, bending your nose to your knee was easier than hovering about halfway down the path due to lack of stretching. Now, during it, I even have a little fun - I deliberately stick in the knee with my open mouth :). But I am still very happy when it ends. Not the most pleasant meditation in my life.

But I really like the main kriyas - they are all on the rolls, so I would roll back and forth on the floor without a break. True, I managed to bleed, to erase my tailbone to the bone - I rolled over in lace underwear, which gradually tore off his skin. So, ladies, do not repeat my mistakes.

What so far does not work out categorically is to look into the third eye (into the bridge of the nose). Kundalini Yoga is performed with closed eyes, and personally mine run back and forth under the eyelids like crazy. As soon as I try to concentrate on the third eye, the exercise technique "flies" right away. But I have many tens of days ahead of me to master this wisdom.

What is especially memorable these days is a moment that happened 3 days ago during meditation. One of the movements is performed with straight arms extended upward and folded in a prayer pose. Of course, your hands get very tired, and you want to put them down all the time. I have already got used to this feeling, and therefore what was my surprise when I suddenly did not feel it. Hands up, but I don't feel them, as if they were taken away. Although no, not the right word. They took it away - this is something unnatural and uncomfortable, but then, rather, it seemed to me that my hands were calmly on my knees. I think at that moment I really plunged into meditation, and I really hope that I will be able to catch this feeling again.

During these 10 days I did kriya both in the morning and in the evening, and I came to the conclusion that morning is the optimal time. You need to practice kundalini on a completely empty stomach. Even if there is a glass of water, you will start to swoop, and this will not give you pleasure. But in the evening, stretching is better, this is also a fact, exercises are easier to perform. So experiment.

What else has changed during this time? I have ceased to be annoyed at something that previously terribly infuriated me. I became much calmer and more productive. Perhaps the latter is due to the fact that I have an interesting project, and I just enjoy working on it. The feeling that time has slowed down a little, and that's great. Am I grounded, or what? I don't know, but I like it. True, today I did one test, and according to it, muladhara turned out to be the most pumped chakra for me, whereas before they told me the opposite. An interesting result.

Days 21-30

The next 10 days with kundalini yoga passed calmly and without excesses. I periodically studied in the morning and then in the evening and realized that there are pluses in every time, and here it is to each his own. In the morning there is no heaviness in the stomach, but in the evening the stretching is much better. Choose who likes what :).

The exercise technique is getting better day by day. For example, I notice that I move faster and clearer: although the speed in kundalini does not really matter, I am pleased to make the workout physically a little harder. By the way, kriyas strengthen the waist and abs, and this is noticeable, since I am not doing other exercises now.

I practice meditation almost with pleasure, and I even think that I will miss it. A week ago it seemed impossible!

As for the changes in life, if we remember that the first chakra is associated, among other things, with financial well-being, then we can say that the complex has justified itself by all 146%. And no, I'm not afraid to jinx it. Exactly in the middle of a 40-day cycle with work and money all in one day, at the click, it became great and now (I know for sure) it will only get better. Moreover, my work is creative, and meditation in the complex is also creative, and as a result, my clients do not get tired of praising me and thank each other for meeting me. It so happened that everyone came on the basis of recommendations, everyone knows each other and therefore they exchange impressions about me and then they send screenshots of dialogues to me :). And all this, of course, unrealistically inspires me.

Of course, the reason for all this is complex. But I am sure that kundalini yoga has played its not the last role in the current situation. I worked as I worked for 10 years, and a significant meeting took place right now. Accident? Let's admit. But definitely not the last :).

By the way, note that 280 days of yoga turned into 320. They would have turned into 360, but I am an impatient person, and I still want a little bit, but faster. Therefore, immediately after the end of the program for the first chakra, I will begin to do two programs at once - Nabhi Kriya and Subagh Kriya. This is how the additional 40 days appeared. About what these kriyas are and why I decided to insert them into the program, I will tell you when it comes to them.

Yoga classes are not only beneficial for the physical condition of the body. They help to achieve peace of mind. Therefore, for many women, such a load becomes necessary and desirable every day. But is yoga acceptable during menstruation? After all, critical days cannot be canceled, but everyone knows that physical activity in this period should be limited.

Read in this article

Is it possible to practice

Menstruation, especially in the first days, is accompanied by many uncomfortable sensations. But this does not mean that the entire period should be spent on bed rest, escaping pain and pills. Of course, excessive physical activity can exacerbate poor health and disrupt the balance of hormones. Therefore, it is contraindicated. But yoga contains, which do not require much physical effort, but, on the contrary, will help stabilize the condition, improve it.

If you perform them, listening to your own feelings, you can feel how pain and irritability go away, strength and peace come. The relief of well-being does not make it possible to doubt whether it is possible to do yoga during menstruation. After all, the menstrual period is not a disease, but one of the natural conditions.

Asanas to be excluded

Full-fledged yoga classes include fairly complex exercises that become available to perform only with time and experience. Moreover, you should not do them during menstruation. After all, complex asanas involve an intense effect on the body as a whole, including on the reproductive organs. And on critical days they already carry a heavy load.

Therefore, in this period, postures in which it is required to be in the upside down position should be excluded. With it, inhibition of blood flow occurs, blood stagnation in the small pelvis is formed, which provokes the development of gynecological diseases:,. In this regard, kundalini yoga during menstruation should be performed without exercise:

• Sarvangasana;
• Halasana;
• Agni Pranayama;
• Mula Bandha.

It is also undesirable to do:

• Shirshasan;
• Adho-mukha vrishkasanu;
• Halasan;
• Vrishchikasan;
• Pincha mayurasanu;
• Viparita-karani mudra;
• Bakasan.

Twisting exercises are characteristic of many practices. Yoga during menstruation, the complex of asanas of which forces to transfer pressure to the abdomen and pelvic area, is also contraindicated.

These are the poses:

• Mayurasana;
• Navasana;
• Shalabhasana;
• Jathara Parivartanasana.

They lead to increased blood supply to the uterus, stimulate the activity of its muscles, which is unacceptable during menstruation. Also valid:

• Nidrasana;
• Pada Shirshasana;
• Padma-parivritta asana.

They force you to literally "tie into a knot", and this leads to increased intra-abdominal pressure. During menstruation, it is a provocateur of pain and intense discharge.

The practice of yoga during menstruation, which implies exercises with spinal flexion, is not recommended for the same reasons. We will have to postpone the performance of Kapotasana and Ardha Chakrasana.

However, some women, without prejudice to their health and well-being, continue to do the whole complex of asanas even during menstruation. This opportunity exists only for those with a long practice of yoga (more than 2 years) and absolute health. But even in this case, the first 2 - 3 days of menstruation should be reduced in intensity.

Asanas suitable for critical days

Still, full-fledged yoga classes during menstruation are possible. There are exercises that do not directly affect the pelvic area and abdomen, without disrupting the blood supply. These are the poses:

• Uttanasana;
• Vrikshasana;
• Uttita trikonasana;
• Baddha Konasana;
• Balasana;
• Shavasana;

• Arha Chandrasana;
• Adho Mukha Sukhasana;
• Jana Shirshasana;
• Marichiasana;
• Adho Mukha Virasana;
• Upavistha Konasana.

It is not necessary to use all the permitted asanas; you need to choose the ones that provide the greatest comfort. They will help correct oxygen metabolism, restore normal cellular respiration, eliminate toxins and relax. All this is especially important during menstruation.

The main thing is not to dwell on poor health. But if it has worsened, the lesson should be stopped. This may mean that the woman is still overdoing it or she has gynecological problems.

Yoga is useful during menstruation to relieve pain. Poses contributing to its elimination:

• Padmasana;
• Virasana;
• Vajrasana;
• Gomukhasana;
• Sukhasana.

Here the rules of execution are the same: breath control, moderation. If the volume of discharge during exercise has increased sharply, they need to be completed. However, with the correct performance of the exercises, observance of other conditions, the absence of gynecological pathologies, there are no problems, on the contrary, the state of health improves.

Useful video

About yoga for women during menstruation, see the video:

Effect of exercise on menstruation

Correct asanas have not only a momentary beneficial effect on menstruation. Classes lead to a whole range of positive changes:

• the volume of secretions returns to normal, regardless of whether there was their amount or;
• the severity is removed and;
• irritability, apathy, characteristic of critical days, cease to bother, but spiritual comfort comes;
• the sacrum is not disturbing either, which in some women is stronger than from uterine contractions.

In addition, yoga classes during menstruation are an excellent prevention of gynecological diseases. After all, exercises help stabilize the blood supply to the pelvic area, relieve congestion. Some women, after regular activities that do not stop, but change during menstruation, were able to get rid of infertility.

Despite the obvious benefits of yoga, you need to start it after consulting a doctor. This is especially important when it comes to continuing the practice on critical days. But even in the case when there are no contraindications to it, it is necessary to observe the measure in the intensity of the classes.

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Watch the video about exercise during menstruation: Yoga for menstruation: pros and cons. Many doctors agree ...

The ideal menstrual cycle is the exception rather than the norm. Moreover, it practically does not exist in nature. The nature of the course of menstruation and the length of the cycle directly depend on the type of constitution.

Vata women experience severe premenstrual pain, PMS symptoms, and a tense abdomen during menstruation. The cycle itself is very long: 29-30 days or even more, and the discharge is rather scarce.

In women of the pitta type, the cycles are short: 21-24 days, menstruation is normal, within three to four days, the discharge is scarlet, healthy.

And finally, for those in whose constitution kapha predominates, the monthly cycle approaches the lunar: 28-29 days. Menstruation is calm, but stagnation often occurs: it can be profuse leucorrhoea before menstruation or discharge after menstruation that does not stop for several days. These manifestations are aggravated if the woman does not follow the diet. In addition, in women of the kapha type, menstruation is accompanied by severe breast tenderness.

Despite the fact that the length of the cycle and the nature of the course of menstruation are always very individual, there are certain limits. Both Western medicine and Ayurveda say that there are critically short cycles: 17-15 days. As a rule, such frequent not even menstruation - bleeding, and not necessarily profuse, is a consequence of endometriosis. And it is definitely a serious reason to come to grips with your health.

Rest is the best medicine
The reasons for menstrual irregularities can be: physical exertion, stress, hard work, nutrition, disruption of the natural biorhythm - frequent vigils at night, constant traveling and flights, a sharp change in climatic conditions - everything is reflected in the work of the reproductive system. Thus, if any problems arise - the cycle gets off, menstruation is very painful, you become irritable (and not only during PMS), you feel a constant breakdown, - first of all, you need to pay attention to your lifestyle. Often, changing the regimen is enough to correct the dysfunction.

Ideally, a woman should spend more time alone during her period. These few days are good to get back to your nature. During this period, teachers recommend studying at home - in the classroom we easily engage in an active rhythm, succumbing to the general energy of the lesson, which often interferes with immersion in ourselves. But the independent practice of restorative asanas, coupled with the observation of breathing and the internal state, on the contrary, allows you to replenish the reserves of energy that a woman loses during menstruation.

By following these rules, you may feel the effect right away, or it may take longer. But if, with obvious violations, nothing is done at all - do not try to change the rhythm of life and continue to eat according to the usual scheme, sooner or later the problems will have to be solved in the doctor's office. Now let's talk about the most common types of dysfunction and how yoga practice can help normalize the situation.

Lossless

Menorrhagia is a very prolonged, debilitating menstruation that lasts more than seven days and is associated with a large loss of blood. If the constitution is dominated by vata dosha, such a disorder may even cause anemia. In Ayurveda, menorrhagia is associated with stressful situations and emotional overloads such as grief, sadness, fear. The physiological cause is often endometriosis. The problem may also be a consequence of the lack of ovulation, when changes in hormonal levels do not allow bleeding to stop. If menstruation usually proceeds more or less normally and the disorder is single, B.K.S. Iyengar recommends starting upside-down poses on the eighth day of bleeding. Sometimes it helps to stop the process. And if a woman gets out of a stressful state, the body recovers within a month, and the next menstruation is normal. Inverted postures in this situation are also good because they allow the woman to replenish the reserves of wasted energy. If such failures are repeated quite often and menstruation is very abundant, and the practice of inverted postures does not help, you need to see a doctor.

As for the general practice of yoga with menorrhagia, during menstruation, passive backbends and variations in them, such as Upavishtha Konasana and Baddha Konasana, should prevail in the classroom. Here, special attention should be paid to leveling the position of the pelvis - its front and back surfaces, lengthening the sacrum. For this, auxiliary materials are used. In Savasana, the shins are best placed on the chair. As a rule, when the pelvis is tilted forward, the internal organs are constantly in tension. And if the doctor does not see clear serious reasons for dysfunction, adjusting the position of the pelvis during asanas can normalize the cycle.

On the other days of the cycle, you also need to do it in a certain way. Firstly, with prolonged menstruation, a woman loses a lot of blood and a lot of energy, therefore, it is advised to include several standing postures in the complex, but the practice should not be exhausting. Secondly, inverted postures are very important: they allow you to replenish the loss of energy, and it is imperative to do them on those days when there is no menstruation.

Complete cleansing

Lean menses lasting one or two days are due to the weak energy of apana-vayu. If in the previous case it works too hard and the body is exhausted, then there is no cleansing at all. Subsequently, menstruation may stop altogether. In this case, they speak of secondary amenorrhea (primary is the natural absence of menstruation before puberty). Among the reasons for the violation are sudden weight loss and strict diets aimed exclusively at maintaining a certain form, associated, for example, with professional activities (top models often become victims of dysfunction). Excessive thinness and almost complete absence of body fat lead to the fact that the body simply "ceases to understand" whether it is female or male.

Lean menstruation can be caused by strong physical activity, for example, in professional athletes. When a woman achieves the desired physical shape by a certain date, she, as a rule, either does not ovulate, or her menstruation stops. Lack of ovulation, among other things, is dangerous because calcium begins to wash out of the bones. The result is osteoporosis at an early age. Lean menstruation is a serious signal to reconsider your lifestyle. This type of dysfunction can be even more dangerous than too abundant discharge, because in this case the body is not completely cleansed, and the consequences can be dire.

Yoga doesn’t make clear recommendations. If, in the case of heavy menstruation, everything is clear - a woman loses a lot of energy and the practice should not be too active and energy-consuming, then with scanty menstruation or secondary amenorrhea, the nature of the exercise can differ dramatically, depending on the causes of the disorder. If the dysfunction is associated with a lot of weight loss and severe thinness, you need to practice as during pregnancy, that is, to allow the body to grow more flesh - even when there is no menstruation. In this case, all poses are performed on a soft surface, with support and a lot of auxiliary materials. And the diet will be appropriate. In short, a woman should be willing to sacrifice her slimness or fitness. If you intend to continue working, playing sports or keeping to a certain weight, you should not resort to yoga practice - it will not help.

If scanty menstruation or amenorrhea arose against a background of severe stress, they speak not of a physiological cause, but of a psychological one. Stress can plunge into depression, against the background of which the diet becomes promiscuous. A woman may even begin to gain weight - but there is no menstruation. In this case, yoga practice should be active: it is recommended to perform Surya Namaskar, standing postures, active backbends, such as Urdhva Dhanurasana, Ushtrasana, Kapotasana. Classes, built in this way, will bring you out of depression and turn on a mechanism that will direct energy to the reproductive system and make it work normally.

Of course, in both cases, inverted poses should not be done during menstruation. The practice should be soft bends and passive bends with the opening of the pelvis. Breathing is especially important, because if the woman's mind during the period of menstruation is occupied with extraneous thoughts about household chores or work, the classes will give minimal results. In passive poses, it is useful to connect pranamic breathing, direct it to those parts of the body where tension is felt, observe the stretching and sensations in the body. In general, during the period of menstruation, the sensitivity increases to a maximum. If a woman does not practice on critical days and lives in a normal rhythm, she does not notice it. But as soon as she begins to pay attention to the practice during menstruation, and she will be able to learn a lot about herself.

In amenorrhea, inverted postures are not excluded from practice until menstruation resumes. But in the case of scanty menstruation, lasting 1-2 days, according to a special program, they are engaged for four days, that is, even when the discharge has already stopped. Thus, the woman seems to be trying to deceive the body, "pretending" that menstruation continues.

Like clockwork

Dysfunction, in which constant failures occur in the cycle, can also have many causes. More often, such incomprehensible failures begin in women after 40 years. They can be associated with age-related hormonal changes or disorders such as cysts, polyps, and endometriosis. By the way, the predisposition to certain gynecological diseases also largely depends on the type of constitution. For example, kapha is more likely than others to develop all sorts of neoplasms - fibroids or cysts, and women with a lot of vata in their constitution most often suffer from endometriosis. Of course, yoga practice can help stabilize the cycle and minimize disruptions, but before starting classes, you need to find out exactly what is the cause of the violation, since a specific program is built depending on the cause. Fibroids are treated as during pregnancy. It is impossible to strain the abdomen, because this provokes the growth of fibroids. And it is imperative to be monitored by a doctor.

As for the cyst, yoga sometimes stops the growth process - the cyst can caramelize and even begin to dry out. The emphasis in practice is on pulling the internal organs to the spine. For example, in Navasana, the angle between the torso and legs should be much sharper than usual. There must be a connection between the sacrum and the pubis. In general, in practice, certain tricks are used so that the woman does not strain her stomach, but feels the work in this area. It is stimulating, but without stress. For example, Uttanasana is performed with a belt on the sacrum and feet: by pushing the belt with the sacrum, you direct the internal organs to the sacrum. But with fibroids, this practice is strictly contraindicated: it stimulates tumor growth. That is why, I repeat, when violations of the cycle appear, a woman must first of all find out the reason.

With endometriosis, Upavishtha Konasana and Baddha Konasana help well, and they need to be performed by leaning back in a chair, creating a slight bend and extension. These variations relieve pain. And of course, you should know that endometriosis is "fueled" by stressful situations and any of them can lead to exacerbation.

Anxiety, grief, fear are the psychological reasons for the violation of the regularity of the cycle. To return the situation to normal, it is necessary to include in practice such postures as Adho Mukha Svanasana, Uttanasana, Prazarita Padottanasana, Viparita Dandasana on a chair, plus, without fail, inverted postures - Shirshasana and Sarvangasana. The emphasis on inverted postures is critical because they enable the body to recover and have a powerful effect on the hormonal system, especially the production of hormones in the reproductive system. The fact is that if some hormonal glands secrete hormones independently of the pituitary gland, for example, the adrenal glands, then all hormones produced by the organs of the reproductive system are directly related to the pituitary gland. And everything that happens in your head - any strong emotional stress, instantly affects the work of the reproductive system. In this case, it is the inverted postures that will help to influence the pituitary gland in the most favorable way.

During menstruation, you should follow the usual program provided for this period. Hygiene issue. Of course, there are things that are difficult and sometimes impossible to control. For example, we do not always manage to avoid stressful situations or radically change the work schedule. However, we can, for example, cancel meetings that require serious tension. After all, cleansing occurs not only physiological, but also energetic. There are moments that are easily amenable to correction - there would be a desire. These include, in particular, a change in eating habits and, oddly enough, a revision of the habits in the use of personal care products. From the point of view of Ayurveda, tampons are not the best of these remedies. The fact is that they impede the flow of apana-vayu energy, which is responsible for cleansing the body. Tampons are not very useful from the point of view of physiology. After all, menstrual flow is not only blood and endometrium. Within a few days, toxins are released with the blood. And if we prevent purification, all this is immediately absorbed into the blood and tissues. As a result, we get, as Ayurvedists say, primarily endometriosis.

Understand yourself

When it comes to maintaining health, Gita Iyengar recommends just a few asanas for women to practice daily between periods. These are Shirshasana, Sarvangasana, Halasana, Pashchimottanasana, Upavishtha Konasana, Baddha Konasana, Ardha Matsyendrasana (no other twisting will have such an effect on the spleen: the main organ that supports immunity), Adho Mukha Svanasana and Savasana. These nine asanas, according to Gita, will help maintain the health of the reproductive system, provided that you do them every day. But if this or that problem nevertheless arises, first of all you need to sort out yourself, try to understand what is wrong, and do everything in your power to correct the situation. Of course, one cannot count on a quick result - nature requires observation. But if you do everything necessary for two to three months, and there is no improvement, you need to go to the doctor and, having determined what exactly caused the failure, build a training program in accordance with a specific problem. In some cases, you cannot do without medication: for example, you simply cannot get rid of thrush in another way. But at the same time, you should not "rush" to medications at the first sign of disorder. It can be associated with a stressful situation or simply with fatigue, and if you put yourself in order within a month, the body will restore itself.

With prolonged and excessive periods

Supta Padangushthasana II
The pose will cool the mind and reproductive organs. Working in this asana will help counteract abdominal tension, fibroid growth and other diseases of the abdominal organs. Lie on the floor with your feet pressed against the wall. Bend your right leg and loop the belt loop over your foot. Pass the index and middle fingers of your right hand through the loop. Straighten your right leg up. Pass the end of the strap under your neck and grab it with your left hand. Press your left thigh and lower leg to the floor. Open your left foot and press the ball under your thumb into the wall. Exhale and swing your right leg to the right. Place the bolster diagonally under the thigh of your right leg. Relax in the pose while keeping the abdominal muscles soft.

Supta Baddha Konasana in Viparita Dandasana
Reduces abdominal cramps and inflammation caused by endometriosis. Place two bolsters, one on top of the other, in a crisscross pattern. Place two folded blankets at each end of the bolster to support your head, shoulders, and feet. If you feel discomfort in your lower back, place more blankets under your shoulders and feet. Sit on the bolster, tie the legs for Baddha Konasana. Leaning on your hands, lower yourself onto the bolster and slide slightly towards your head. Bend over on the bolster and relax the back of your head on the folded blanket. Place your hands on the sides, bending them at the elbows.

With scanty frequent menstruation

Uttanasana with wall and chair
Stand with your back against the wall and place a chair in front of you. Move your feet away from the wall by 20 cm, lean your pelvis against the wall. The feet are parallel to each other, slightly wider than the pelvis, the ischial bones are pressed against the wall and rise up. Lower your head to the seat of the chair. Stretch out your arms and place them on the seat too.

Adho Mukha Upavishtha Konasana with bolster and blanket
While in the pose, pull the sacrum in the same way as you do, doing back bends. This action will reduce the compression and heaviness in the abdomen, and allow for increased blood circulation to the exact pelvic area. The pose stimulates the ovaries and regulates menstrual flow. Sit on the corner of a folded blanket in Upavistha Konasana. Place the bolster in front of you with the end close to the pelvis. Place a head blanket on the other end of the bolster. Move forward slowly so that the abdomen and ribcage are fully resting on the bolster. Place your forehead on a blanket. Stretch your arms forward and press your palms to the floor. Allow the mind to relax and calm down as it permeates the whole body.

With irregular periods

Adho Mukha Svanasana
Increases blood circulation in the chest and abdomen, helps to cope with constipation, and also to correct the position of the uterus. Relieves headaches and helps the endocrine glands to normalize the menstrual cycle. Descend into Adho Mukha Virasana, rest your forehead on a support, place your palms shoulder-width apart and open them. Raise your pelvis, straighten your legs (feet hip-width apart) and enter Adho Mukha Svanasana, leaving your forehead on the brick. Pushing off with your palms, lift the lateral sections of the body, lengthen the spine upward, transfer the weight of the body from hands to feet. Relax your stomach and breathe slowly and calmly.

Parshva Adho Mukha Swastikasana
It helps both in the premenstrual period and during menstruation, as it reduces back pain, relieves bloating and menstrual cramps. Place a bolster or chair to the right of the rug. Sit in the Swastikasana, stretch your spine up, with an inhale, turn to the right and lower your forehead onto a chair or bolster without lifting your left buttock off the floor. Bend your elbows and place them on a support.

The art of yoga originated in the culture of Indian civilization as early as the 11th century BC. Kundalini yoga connects our individual limited consciousness with transcendental consciousness, with the Higher Self, not conditioned by anything, i.e. with the Absolute Truth.

Also, yoga is a means to pacify, curb and gain control over the mind, emotions, feelings, body, i.e. those that are subject to constant fluctuations and disturbances. It is very important to understand here that we do not suppress them, but take control over them so as not to be their slaves.

Word " Kundalini"Is translated as" curl ". This is the energy, figuratively coiled into a spiral, "curl", which is in a person at the base of the spine and sleeps for the time being, while we, practicing Kundalini yoga, we will not gradually clear all the energy channels in the body, we will balance the chakras. Then it will automatically rise through all the chakras to the area of ​​the crown of the head. At this moment, a person enters the state of Samadhi - awareness, when the I cognizes itself, the Soul recalls its true nature and, merging with the Primordial Light, sees things as they really are, all the beauty of the Divine Play.

Is Kundalini Yoga a Religion?

No, Kundalini yoga it is not a religion. All Techniques Kundalini yoga are aimed at developing a person's individual abilities in such a way that their own sensitivity and awareness can control a person's spiritual choice, as well as his choice in relation to uplifting and belittling habits. We have many techniques that help us experience the relationship between our finite self and the infinite self. This is yoga, not religion.

It is spiritual in the sense that it always gives the experience of connecting with the big self, the community of other people and the greater realms in which we are involved.

Basically, practitioners of Kundalini yoga note that their spiritual path has become deeper, no matter what tradition they belong to, because the mind is cleared, the energy level rises, the emotions become purer and more elevated.

What will be the result of doing Kundalini yoga?

Very often people ask the question of what special can Kundalini yoga give them, which they will not get by practicing other types of yoga. I decided to compose a detailed answer to this very important topic for understanding.

V Kundalini yoga there are thousands of sets of exercises. Of these, you can choose the ones that are right for you. For example, complexes for the kidneys, for the gastrointestinal tract, complexes for strengthening the immune system. We work with the endocrine system, which is a regulator of the activity of the whole organism as a whole. Also, all exercises help to improve blood flow, increased blood supply to all organs. Therefore, in a month or two, you will feel significant improvements in physical condition. Perhaps this will be expressed in the fact that you will stop these or those pains, there will be more energy, tone in the body, vitality.

I really want to draw your attention to the fact that in this type of yoga, as probably in no other, we work with the psyche, with consciousness and subconsciousness. Our resentments, anger, anger, fears, past relationships, attachments - to food, to smoking, alcohol, or to feelings - for example, waiting for praise, recognition - all these are things that are deeply rooted in our head in the form of patterns, and so that they you need to overcome a lot of energy, which would rebuild the usual patterns of thinking, and therefore behavior. It is this energy that we generate with the help of Kundalini yoga... And over time, the people around you will notice that you have become different, and you will also understand that you are moving to another level of being, where you feel much better and happier.

Kundalini yoga- householder yoga. She does not call us to leave society, sit under a palm tree in a loincloth and live on alms. Vice versa. It was created so that we could improve our life in our environment - more effectively interact with the world and with our loved ones. We learn to understand and accept ourselves and others as they are - here and now, at this moment, in this huge city, on the beautiful planet Earth.

So, practicing Kundalini yoga you:

- learn to create energy
- gain skills that will allow you to focus your attention within yourself
- be able to control your mind
- overcome your fears and false limitations
- get rid of negative habits and addictions
- develop intuition
- achieve a state of deep inner calmness and fulfillment
- stop hanging in the past and open up towards your future
- learn to understand and love other people
- build healthy relationships with loved ones
- you will give people light and warmth
- you will be able to trust the world, feeling yourself in the stream of life, and not separate from it
- start enjoying your own life
- feel the result after the first lesson

How often should you do yoga?

At the first stage of acquaintance with yoga, it is recommended to practice in a group 2-3 times a week. In the future, it is possible that under the influence of practice on you, your day will become more orderly, negative habits that inhibit you will disappear, and miraculously, there will be time to practice yoga every day.

Should I choose group lessons, one-to-one classes, or can I study at home on my own?

On group lesson teachers try to devote time to everyone, observe how the person performs the exercises and correct it. In a joint lesson, group energy comes into play. Often times in a group you can have a completely different experience of living the same kriya or meditation. Plus, you communicate, meet new people who are close to you in spirit, you can discuss common topics with them, share your problems with them. You will definitely receive support and practical advice.

Private lesson, as in any other area, provides an individual approach to you, exercise complexes are selected to suit your needs to solve your specific tasks and achieve your goals.

Self-study at home is very important if you want to get the effect of your practice quickly. But, if you study from a book or from a video recording, without noticing it yourself, you can make mistakes in understanding why this complex is needed, how to perform this exercise correctly, what it is for, what points, nuances you need to pay attention to. Unfortunately, no comprehensive information is provided in such materials. Therefore, the entire positive effect of exercise can be reduced to zero.

Based on the above, I would recommend for beginners to practice Kundalini yoga combine energetically powerful group sessions with several one-to-one so that the teacher can choose a program for you that you can then do at home on your own.

How is yoga class going?

The structure of a Kundalini Yoga class is the same in every class. Any teacher is obliged to adhere to a clear order given to us by the Master in order to preserve the integrity and sacredness of the teachings of Kundalini Yoga.

Customization. The class begins with the opening of space - we chant the Adi mantra "Ong Namo Guru Dev Namo", thereby adjusting the flow of personal energy to the Universal energy.

At the beginning of the lesson, before the main part, we do a set of breathing exercises or warm-up.

Warm up perfectly prepares us for the main action. Energy begins to circulate faster, we tune in to breathing and its connection with movements, we warm up and relax the muscles. Sometimes we do a warm-up for those muscles that will not participate in the main complex.

The main set of exercises. In Kundalini Yoga, we use ready-made complexes given to us by Yogi Bhajan. The Kundalini Yoga instructor does not have the right to make changes to the complex. This main part of the session usually takes about 30 minutes.

Then, the released and generated energy during the exercises should be distributed throughout the body, without the participation of the mind. Therefore, after follows relaxation where we let go of all thoughts and let the body relax.

And at the end of the lesson we perform Kundalini meditation ... It can be with or without mantras. Meditation is aimed at achieving certain psycho-emotional effects. She also allows you to connect with your Soul, to hear your true self.

V end of class we sing the song "Let the Sun Shine over You ...", sending blessings and love to all living beings on the planet. We share with them the energy and benefits that we received during the Kundalini Yoga class. And we close the space with the mantra "Sat Nam".

What will be needed in the lesson?

- Take a small bottle of still water with you. During the lesson, you can and even need to drink, especially before relaxation.
- Put on comfortable, loose (preferably white) clothing made from natural fibers.
- A shawl or blanket to cover yourself in the process of relaxation and meditation (blankets are available in the hall).
- Also bring socks for relaxation.

How many hours before class should I not eat?

Can I study if I have ...?

…period?

- women during the first three days of the menstrual cycle need to avoid strenuous physical activity. The following exercises are prohibited: Bow Pose, Fire Breathing, Stretch Pose, Camel Pose, Locust Pose, Root Lock, Sat Kriya, Shoulderstand and all inverted poses, abdominal exercises, vigorous leg raises. Instead, while lying in Shavasana or sitting in a simple pose with slow deep breathing, imagine yourself doing these exercises. Often, such a passive performance has a greater effect than an active one.

... frequent dizziness, fainting, severe high or low blood pressure, recent serious injuries, recent surgeries, problems with the spine and joints, cardiovascular diseases diagnosed by a doctor, severe (observed by a doctor) depression, severe psychological stress, asthmatic attacks, severe allergies for smells and dust?

- in this case, contact the instructor before class.

…spinal hernia, hypertension, epilepsy, congenital heart disease, gallstone disease, alcohol or drug intoxication, the period of taking tranquilizers, antidepressants and other psychotropic drugs?

- Kundalini yoga classes are contraindicated for you.

I have never been seriously involved in sports. Probably, nothing will come of it?

Usually, when people hear the word "yoga", they think that this is a practice for some unusual people who can tie in a knot, stand on their heads, etc. In fact, this is not at all the case. Start practicing Kundalini yoga almost any adult can. There are no super complicated poses here.
You should not be afraid that yoga is not for you due to the fact that your body is not very athletic and unprepared. Our lesson is structured in such a way that we always alternate stress and relaxation.

At what age can you practice Kundalini yoga?

Adult classes can be attended from the age of 19.
Special classes Kundalini yoga carried out:
- for pregnant,
- for children from 3 to 11 years old,
- for teenagers.

– Kundalini yoga is the yoga of awareness. Listen to your body, stay your attention all the time in your body, try not to be distracted by extraneous thoughts. The more you are relaxed and mindful of yourself, the better the results will be and the more awareness you develop.

- Get over yourself. For example, if you think you can only do an exercise that is difficult for you for one minute, then try doing it for one minute and ten seconds, and the next time for one minute and twenty seconds, etc.

- Strictly follow the description kriya kundalini yoga! Never swap exercises; do not skip the exercise, even if it is very difficult, try to complete it for at least a few seconds; do not exceed the maximum allowable exercise time (it is always indicated).

- During practice, we usually breathe through the nose, unless otherwise indicated. With an inhalation, mentally repeat "Sat", with an exhalation "Nam", unless another is indicated. mantra kundalini .

- Beginners can afford pauses between exercises up to 1 minute. Don't do anything, just listen to the changes that have occurred. Let the energy flow freely.

- In class, do not hesitate to ask the Teacher for clarifications on the exercises or other aspects of the practice - raise your hand, the Teacher will definitely come to you. There is no need to shout the question to the entire audience, disturbing other practitioners.

- Drink water as needed between exercises and before relaxation.

What should be done after practicing Kundalini Yoga?

- Drink plenty of water to flush out toxins from the body and replenish moisture reserves.
- Try not to talk a lot, while maintaining a state of inner balance and unity with yourself.
- Do not take a bath or shower for at least 2 hours in order not to disturb the acquired energy balance.

Comprehensive information about Kundalini yoga - kriyas, meditation, mantras, articles, music for classes, you can find on the website:

Good day, dear blog guests. Continuing the topic of yoga and women. Many women once a month suffer from severe emotional stress and physical discomfort. Our topic today will be yoga and menstruation. We already know that with the help of yoga you can improve your health and achieve harmony.

But is it possible to do yoga during menstruation and how it can help, you will learn from this article. I will tell you how yoga can help you relieve pain during menstruation and PMS, how it can help establish a cycle and restore mental balance. After all, hormones at this time arrange a performance, and sudden mood swings during menstruation are considered the norm.

Not all poses can be performed these days, I will tell you which asanas should be abandoned and which ones should be used in full force.

Menstruation is a natural process, although many people call this time critical days. They only say that a woman is of childbearing age and the body removes toxins these days. By the way, this is one of the reasons why the fairer sex live longer than men.

Nowadays, it is customary to lead an active lifestyle and menstruation is not a reason to lie on the sofa and do nothing. It is enough to use a tampon and continue to play sports, work with full dedication, clean up or make repairs. In some countries, on the contrary, critical days are considered a time of rest and purification. They say that a woman these days is connected with the other world.

Which way to choose for yourself is up to you. But doctors recommend not to load yourself artificially. That is, if nature has laid down that a woman can pick up a child in her arms in an emergency and carry him as much as she wants without harming her health, then the fact that you lift other weights on purpose, health can be shaken.

Discomfort and mood swings can occur several days before your period starts. But most women do not even want to fight the pain, it is easier for them to eat a pill that will dull the symptom. But many do not even think that there is a real way to deal with the cause - yoga! The most important thing is to approach classes correctly so as not to make things worse. The regularity of classes is also one of the main criteria. you learned from the previous article

During menstruation, it is imperative to adjust the exercises, and it does not matter whether you feel unpleasant sensations or not. It is necessary to revise the exercises, because yoga has a very deep effect on the body, affecting the internal organs and physiology.

In addition to restrictions in postures, experts advise to abandon classes on days 1 and 2 of the cycle, especially with severe pain and heavy discharge. It may be necessary to give up classes in the first days of the cycle only at the initial stage. In the future, the irregular cycle will stabilize, and the pain will go away.

Women's yoga is diverse and there is nothing wrong with revising classes. Even on critical days, there are many beneficial exercises. And in order for the lesson to bring as much benefit as possible, let's find out what contraindications exist and what poses the instructors do not recommend. And most importantly why?

If you do not choose the right asanas during menstruation, you can cause hormonal imbalance in the body, the suspension of menstruation and a violation of the reproductive system.

There are several groups of exercises that cannot be performed:

• Inverted poses
• Poses that twist and tighten the abdominal muscles, as well as contraction
• Asanas that require strong deflection
• Positions that require a lot of tension.

This is the main group of prohibited exercises. This includes headstands, arms, and forearms. In a word, exercises that violate natural gravity (Halasana, Sarvangasana, Vrishchikasana and others)

Twisting and tightening the abdominal muscles negatively affects the cycle, increases the tension and directs its actions not against the pain, but on its intensification. These are the postures of Navasana, Kapotasana, Uddiyana, Antara Kumbaka, Yoganidrasana.

Exercises requiring strong deflection: Kapotasanu, Ardha Chakrasanu. Difficult asanas that cause tension in the whole body: Yoga Nidrasana, Eka Pada Shirshasana.

Does a correctly selected set of exercises affect the favorable course of menstruation? Yes, it does! Here is a list of postures that are allowed and even recommended to practice.

• ... You can use the lightweight version. Place your palms on the wall or the back of a chair. Your back and legs should form a right angle. It is recommended to relax your back and stomach.
• Vrikshasana. It must be performed leaning against the wall.
• Shavasana. You need to lie down, straighten your legs apart, straighten your arms and put them further from your hips. Lie down so that you feel comfortable, because this is a posture for relaxation.
• Utthita Trikonasana. The asana should be performed against the wall, resting your hand on the shin or a brick.
• Baddha Konasana. Sit on a brick or small bench for more comfort and to avoid abdominal discomfort.
• Supta Baddha Konasana. This asana is perfect for relaxation and pain relief. If it is inconvenient, then you can put rollers under the knees.
• Marjariasana. This exercise should be performed with a relaxed stomach, it should be strained only after the end of menstruation.
• Balasana. You need to stretch your back, relax your stomach.
• Janu Shirshasana. A wonderful posture for getting rid of cramps. It can be done against a wall. The back is straight. If you can't reach your feet that way, you can use a strap.

Remember that whichever exercise you choose, you should be comfortable and your body should be happy and enjoyable. Yoga is not violence against the body, but the achievement of internal and external harmony with your body.

With the help of yoga, we can not only relieve pain, but also bring our psychological state back to normal. Yoga will help you find harmony on those days when you don't even want to get out of bed, not to mention other things.