Two poses for today are Stretch pose and Sitali pranayam

Stretch pose and Sitali pranayam

Stretch Pose

One posture unique to Kundalini Yoga and used frequently is Stretch Pose. Although it can be challenging, when done correctly it has a tremendous effect on the entire body. Stretch Pose activates the third chakra. By working on the navel point, stretch pose resets the entire nervous system and strengthens the abdominal area. In conjunction with Breath of Fire, it is calming, rejuvenating, and it purifies the blood. By working on the third chakra, it boosts resolve and self-esteem.

• Lie on your back.
• Raise your head and heels 6 inches off the ground.
• Focus the eyes on the toes and stretch the toes so they point away from you.
• Place your arms either above your thighs with the palms facing down but not touching the legs, or along side your legs with the palms facing your body but not touching.
• Begin Breath of Fire.

Sitali pranayam

When the heat starts to turn up try these breathing techniques and extra yoga and Ayurveda tips to keep your cool.

Sitali pranayama is a yogic breathing exercise that is designed to both calm the mind and cool the body. The term comes from the Sanskrit, sitali, meaning “cooling” or “soothing”; prana, meaning “life force”; and ayama, meaning “extension.” To practice sitali pranayama, the tongue is rolled and then the breath is drawn in through the tongue as if through a straw.

Sitali pranayama differs from many other types of pranayama that are intended to warm the body.

Steps

• Sit in front of yoga mat at any meditative posture like Padmasana, Sukhasana or in Vajrasana with head, neck, and spine erect in one line. Also, to make practice more effective, you can make Gyan Mudra with your hands.
• Breathe in deeply 2-3 times with your mouth open, and exhale from the nose to prepare for the sitali breathing.
• Bring out your tongue while curling it on sides towards the center to form a tube-like shape.
• Now inhale through the tube-form tongue and towards the end of inhalation, lower your chin to the chest in ‘Jalandhara Bandha’. At this point, hold your breath for 6-8 secs.
• Before exhaling, lift up your chin, withdraw your tongue & close your mouth. Now exhale completely through your nostrils. This completes one round sitali breathing.