kundalini yoga
...combines movement with conscious breathing, relaxation, and meditation.
I teach yoga based on this wonderful principle.
You will find detailed information here on this page.
Kundalini Yoga and how it works
Kundalini Yoga is a traditional form of yoga from India, which, through its
holistic approach, has a
relaxing and strengthening effect on
body, mind, and soul.
It releases tension through dynamic exercises
and increases vitality, resilience, and mindfulness.
Relaxation phases and meditation round out the beneficial effects of Kundalini Yoga.
Kundalini Yoga is an experience.
Kundalini Yoga is your experience.
The main elements in Kundalini Yoga:
move.
asanas.
The movements in yoga (asanas, translated as "postures") affect certain areas of the body and organs through the interaction of muscles, tendons and fascia: the areas addressed by stretching and dynamics (e.g. heart, liver, brain, intestines) are supplied with increased blood flow and more oxygen. On a physiological level, this leads to a more efficient way of working and a healthier metabolism.
The asanas in yoga - and especially the dynamic exercises in Kundalini Yoga - support your entire body system: cardiovascular, digestive, nervous, immune and hormonal systems.
Strengthening the spine is also fundamental - especially in today's lifestyle. The sequences of movements strengthen your back because they support your intervertebral discs - an important prevention of widespread problems in today's everyday life.
The mobility and posture of the body are fundamentally and specifically strengthened in yoga. This also has a positive effect on your mood.
The exercises in Kundalini Yoga can be done by everyone. If desired, there are alternatives in every posture - the aim is always to take the body's requirements appropriately into account.
breathe.
pranayama.
Yoga embodies conscious breathing (pranayama).
In Kundalini Yoga, the breath is consciously guided during each exercise, whether in the movements (asanas) or as a standalone meditation.
Why is breathing so important?
Firstly, for physical health. Physiologically, it supplies us and thus our bodies with oxygen, ensuring the proper functioning of our organs. Secondly, our body detoxifies itself through breathing, accounting for over 70% of detoxification: the release of carbon dioxide and other gaseous toxins with each exhalation is an efficient elimination of metabolic waste products.
Like the heartbeat, digestion, and metabolism, our breathing reflex is autonomously controlled by our autonomic nervous system – meaning these fundamental bodily functions occur unconsciously in the background, without our conscious effort. We don't have to do anything consciously for this to happen. But we can.
In yoga, this is specifically utilized: Pranayama translates as "discipline/conscious control (yama) of the breath (prana)." Because our breathing also plays a central role on a mental level.
Through conscious breathing, we gain access to our mind, which follows our breath:
When breathing calms down, the mind calms down.
When I deepen my breathing (and supply the body and nervous system with more oxygen), my ability to concentrate increases.
Conscious breathing is a key to our subconscious. The unconscious can be brought into conscious awareness.
Certain behavioral patterns can be recognized—and, if desired, changed.
The depth and power of our breathing determine the depth and power of this experience.
relax.
shavasana.
During the relaxation phase, the parasympathetic nervous system—responsible for rest and regeneration—becomes active. This allows the body—both physically and mentally—to regenerate in mindful stillness and integrate the positive experiences of the preceding movements.
In everyday life, we are often engaged in an internal dialogue that subconsciously carries with it an emotional turmoil. Everyone deals with this challenge differently, as it depletes the nervous system's reserves. In times when there is always something to do (whether self-imposed or externally imposed), there are hardly any quiet moments or opportunities to relax and regenerate. Consequently, we tend to develop mental and physical defense mechanisms, which often lead to tension.
Therefore, it is important to consciously create these moments of regeneration. During relaxation, emotional tension can be released, mental patterns can dissolve, and muscles can relax. Unconsciously, the body becomes aware of solutions for dealing with stress during relaxation, and this positive experience is integrated into body awareness.
The relaxation phases in Kundalini Yoga support mindful awareness of the body in short moments between individual exercises, as well as at the end of a kriya in a deep relaxation of 10-15 minutes.
meditate.
dhyana.
Meditation is also described as interwoven phases of concentration, focus of thought and senses, and inner stillness.
Meditation is a wonderful, gentle way to strengthen your awareness, expand your perception, and transform it. In this sense, it allows you to break free from impulsive reaction patterns and act more thoughtfully, remaining true to your authentic self.
Meditation affects both body and mind.
Meditation is a powerful tool for both body and mind.
The healing power of meditation—physiologically, neurologically, and psychologically—was vividly described in the 2017 scientific documentary of the same name (arte):
"On a physiological level, meditation affects, for example, how we deal with stress. In dangerous situations, the stress hormone cortisol, due to evolutionary factors, puts us (temporarily) into a state of alert, which is also outwardly evident (e.g., increased heart rate, sweating, flushed cheeks). This reaction has remained the same throughout evolution. However, the stressful situations themselves have changed. As a result, nowadays this internal state of alert can persist, inhibiting the breakdown of cortisol because periods of rest and regeneration are lacking. A high cortisol level in the blood can promote inflammatory processes in the body over a long period, which in turn form the basis for a multitude of diseases.
Meditation is a special form of relaxation on both a physiological and mental level and helps to lower cortisol levels in the blood.
Furthermore, scientists have observed that regular meditation leads to a reduction in the size of the amygdala, the fear center in our brain, and increases the activity of telomerase - telomerase slows down aging processes."
mantra.mantra.
A
mantra is a spoken or sung formula whose effect is primarily based on its sound and repetition. In Sanskrit, "man" means "mind," and "tra" means "wave, projection, transition"—thus, the mantra is the projection, or the transition of the mind.
When meditation is combined with a mantra, our brain more easily leaves its well-trodden paths and sends our thoughts down new, uncharted routes. The sound of the mantra guides and controls our mental vibrations, and the repetitions ensure that the mantra's meaning finds its way into the subconscious.
Mantras contain positive affirmations that support a person's holistic development.
Mantras are often accompanied by music.
Singing a mantra (also called chanting) is "yoga for the mouth": There are 84 meridian points on the palate that are touched and stimulated by the tongue during chanting. This sends impulses to the hypothalamus, a part of our diencephalon responsible for the physiological balance of nutrients in the body. As a result, chemical messengers reach the vital areas of the brain and body in greater quantities.
Furthermore, the sound of the mantra harmoniously vibrates the entire body, blood, and cerebrospinal fluids. The sound of mantras is generally very harmonious and is perceived as highly positive by our body and mind.
The mantras used in Kundalini Yoga largely originate from the Sikh tradition and are written in the ancient temple language of Gurbani. The meanings of the mantras used in class are explained.
Celestial Communication
When a mantra is combined with a sequence of movements, it is called
celestial communication. The mind accompanies the body in active movement, which supports the absorption of the mantra's meaning into the subconscious.
Celestial communication is fun! You find from stillness to movement. From reaction to action. From passivity to self-determined action.
mudra.mudra.
A
mudra is a specific hand or finger position. It is translated as "that which brings joy" (Sanskrit: "mud" means "joy," "gesture to please"; "ra" means "that which gives").
The ends of many points of meridians, which extend through large areas of the body, are located on the hands and fingers. Mudras are very effective in their effects on the body because the area of our brain responsible for the sensory and motor control of our hands is relatively large. Targeted movements and stimulation of pressure points on the hands and fingers in mudras or celestial communication thus have a direct and rapid influence on large areas of the brain.
Mudras connect the physical and mental levels and can therefore support general healing and purification processes in the subconscious, which are stimulated by physical exercises, breathing techniques, and meditation.
kriya
Traditionally, Kundalini Yoga is taught as kriya.
Kriya means "action" and is a sequence of exercises that, as a whole, aim to achieve a specific effect. For example, there are kriyas "For the spine," "For the liver and kidneys," "For inner alignment," "For releasing pent-up pain," "For increasing concentration," etc.