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POWER TO SELF-ELEVATE

Start Date:  March 19, 2018
End Date: April 27, 2018
Teacher: Snatam Kaur

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GLOBAL SADHANA VIDEOS

KRIYA & MEDITATION INSTRUCTIONS

Life Nerve Stimulation Kriya

The kriya for this global sadhana is perfect for bringing energy and vitality to your life. By working with the life nerve and energy meridians in the legs, we are able to increase our circulation and stimulate the bodies natural regenerative abilities. As we are able to release the blocks in our physical bodies, emotional and energetic blocks also dissolve. If you are up for a really great workout, do two complete cycles of this kriya using the maximum times!

Self Massage (2 minutes each leg)

Sit in a comfortable position and begin massaging the Achilles Tendon, from the heel up about 4 inches up from the heel with the thumbs of your hands. Massage firmly and rhythmically for 2 minutes on each leg.

Frog Pose (3-5 minutes)

Squat down so the buttocks are on your heels. The heels are touching, and off the ground. Put your fingertips on the ground between your knees. Keep your head up. Inhale, straighten your legs up, keeping your fingers on the ground. Exhale and come squatting back down (ideally the buttocks hits the heels of the feet), with your face forward. The inhale and exhale should be strong. Continue for 3-5 minutes.

Spinal Flexes With Toe Hold (3 minutes)

Sit in Easy Pose with a straight spine. Grab hold of the big toe of each foot with your hands. Using the thumb tip or knuckle of your thumbs, apply 10-15 pounds of pressure on the fleshy part of your big toes. Keep the pressure strong and consistent. Begin spinal flexes. Inhale. Flex the spine forward and rock forward on buttocks. Then exhale, flex the spine backwards and roll back on buttocks. Keep the head level and arms fairly straight and relaxed. Continue rhythmically with deep breaths for 3 minutes. To End: Inhale forward and hold briefly. Exhale and relax.

Repeat Frog Pose (3-5 minutes)

Life Nerve Stretch Variation (26 reps)

Stretch both of your legs straight out in front of you. Lean forward from your hips, keeping your spine as straight as possible and grab your toes with your hands. Pull back gently on your toes for 30 seconds. After 30 seconds, still holding the toes, inhale and arch up. Exhale and lean forward towards your toes. Pump the spine up and down in conjunction with the breath. Complete 26 repetitions. To End: Inhale - extend the spine up and arch your head back. Exhale and relax.

Meditation For Self-Elevation

Original Lecture Date: December 9, 1989

Posture: Sit in Easy Pose with a straight spine.

Mudra: Bring your hands into Prayer Pose with the right thumb crossed over the left thumb. The mudra is at the heart center with the elbows stretched to the sides so that the forearms are parallel to the ground creating a “single magnetic line with the earth.”

Eyes: Eyes are focused at the tip of the nose.

Practice: Chant the mantra (Har Har Har Har Gobinday) from the navel.

Time: In class it was done 11 minutes.

Complete Mantra

Har Har Har Har Gobinday
Har Har Har Har Mukunday
Har Har Har Har Udaaray
Har Har Har Har Apaaray
Har Har Har Har Hariang
Har Har Har Har Kariang
Har Har Har Har Nirnamay
Har Har Har Har Akaamay

Translation

Har - Infinite Divinity
Gobinday - Sustainer
Mukunday - Liberator
Udaaray - Enlightener
Apaaray - Infinite
Hariang - Destroyer
Kariang - Creator
Nirnaamay - Nameless
Akaamay - Desireless

MUSIC FEATURED IN THIS KRIYA

Source of Strength: Meditations for Transformation
Source of Strength: Meditations for Transformation
Snatam Kaur

Physical CD: $15.99 $12.79

Digital Download: $11.99

FEATURED MANTRA FOR THIS MEDITATION

Beloved
Beloved
Snatam Kaur

Physical CD: $17.99 $16.99

Digital Download: $12.99

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