Exercise Sequence for Inspiration

Complete Kundalini

Kundalini Awakening

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We recommend that you carry out these exercises either under or in view of a rowan tree. If that's not possible you can visualise a rowan. The energy of the tree strengthens the effect of the exercise.

Practice Yoga Inspiration

Inspiration, Part 1

a) Place your feet about 15 cm apart. Feel the soles of your feet in contact with the ground. Bend your knees a little, and let your pelvis rotate slowly. Feel how your pelvis is connected to your knees and feet. Then slowly circle your upper body, shoulders and head. Now bring your hands above your head and comb through your aura from above to below with lightly stretched fingers. Take your hands all through your aura with a cleansing action. 1-3 minutes.

This exercise enhances the ability of the Auric and magnetic fields to act as energetic filters.

b) Breathe in, hold your breath, tighten your anal sphincter and pull it upwards, then breathe out and relax it. Repeat for 1 minute.

c) Breathe in, hold your breath and pull in your anus again, this time also tightening and pulling up the muscles around your genitalia. Then breathe out and relax. Repeat for 1 minute.

Pelvic floor exercises stimulate your organs, breath, voice, and improve your posture.

d) Place your feet hip-width apart. Stretch out your arms to your sides with your palms facing upwards, pulling your arms backwards slightly. Your fingers are stretched out horizontally, your thumbs pointing upwards. Close your eyes and do the Breath of Fire while holding this pose for 2 minutes.

Then slowly bring your arms over your head until your thumbs meet. Tense your pelvic floor, lift your chest and stretch your body backwards in the form of a bow. To finish the exercise, breathe out, bend your body forwards and then touch your toes.

This exercise energises your electromagnetic field.

Exercise Sequence

Inspiration, Part 2

a) Place your feet between 60 and 90 cm apart. Keep them flat on the floor as you bend your knees until your thighs are parallel to the ground, as if you were sitting on a stool. Also hold your forearms parallel to the ground, palms down, and gently bend forwards. Holding this pose, bob up as you breathe in and down as you breathe out, also bouncing to the left and right. Keep your eyes shut and sense your energy field. 2-3 minutes. This godsend of an exercise connects us to the earth.

You can crouch down a little less, keeping your backside higher than your knees if they are weak.

You can crouch down a little less, keeping your backside higher than your knees if they are weak.

b) Kundalini Pran Dandh

Stand up again and put your weight on your left leg. Lift up your right leg so that it is horizontal and pointing in front of you. With both hands, hold on to your right ankle or calf. Keep both legs stretched. Find a point on the rowan tree or a nearby wall and focus on it. Breathe long and deep. After 2-3 minutes, change sides and repeat the pose with your left leg in the air, again for 2-3 minutes.

Kundalini Pran Dandh means Kundalini energy rod. This exercise strengthens the heart and aura. You can support yourself on the tree or wall if you need to.

c) Place your feet about 30 cm apart. Fold your fingers together in the Venus grip, pointing with both forefingers stretched out. Your right thumb is underneath your left thumb. Keep your pelvic floor engaged and stretch your arms high over your head. As you breathe out, bend forwards until your forefingers touch the ground. Swing round to your left, and as you breathe in stand upright again, with your arms held high above your head. As you breathe out bend down straight in front of you, and then with your in-breath stand straight up again. Then as you breathe out bend down again, swing around to your left, and then as you breathe in stand up again. Do this sequence for 2 minutes. lV This exercise causes the energy in

Back Bending Yoga Sequence

Inspiration, Part 3

a) Place your feet hip-width apart. Stretch your arms out to the sides at shoulder height, with your fingers pointing straight and pressed gently together, palms facing downwards. Now, as you breathe out let your arms sink about 20 cm, and then as you breathe in bring them back up to the starting position. Then as you breathe out lift them by about 20 cm, again bringing them back again as you breathe in. Do this exercise at a comfortable speed. Put equal emphasis on your out-breath and in-breath. 1-3 minutes.

This exercise integrates the two hemispheres of the brain and strengthens the nervous system.

This exercise integrates the two hemispheres of the brain and strengthens the nervous system.

Exercise Sequence

b) Stand in a relaxed and upright posture and concentrate on your third eye (in the centre between your eyebrows). Also direct your eyes, while shut, towards this point. Imagine that you are breathing in and out from where the bridge of your nose meets your face, and place your attention on what that feels like. 3-5 minutes.

This eye position affects the sixth chakra (energy centre) and strengthens the intuition.


(standing, sitting or lying) 1-11 minutes

Listen to the whispering of the leaves, and the stillness that envelopes everything.

Meditation for new ideals

Sit with your legs crossed and your spine straight. Put your right hand on the back of your left hand and hold both hands a couple of centimetres from, and just above, your heart centre. (This is the centre of your chest.) Let your elbows hang down.

Let your breath flow freely and just watch it. Your body will find its own breathing rhythm in this meditation.

Your eyes are 1/10 open and your gaze is on the tip of your nose. 11 minutes.

Use this meditation to acknowledge where your feelings come from. You will gain a feeling for your centre, your core, and will recognise your true ideals.

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Meditation for Everyday Living

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