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Season 1 - Episode 10

Day 6: Sustainable Energy

30 min - Practice


Day 6 of your Kundalini Challenge is all about sustainable energy, creating a reliable store of energy from which to pull throughout the day, week, and beyond. Todays kriya set will focus on stimulating the glands and spinal fluid and diffusing the kundalini up the energy centers to create a bright, strong electromagnetic aura, the gauge of your health and wellbeing. You will feel energized and luminous.
What You'll Need: Mat

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Welcome to day six. Wow. You have done amazingly well. You are one day away from being complete with your seven day challenge. Sustainable energy. What is sustainable energy? In Kundalini yoga we're really working with the glands. We're working with the spinal fluid. We're working on leveling the mind, the emotions. It's about sustainable energy. It's about calm, centered, and sober energy. It's not about that incredible surge of energy and then you feel depleted. It's about a steadiness, right? So we're going to explore that together today with this wonderful Kriya. So let us begin, as we always do, by tuning in with Aung Namo, Guru Dev Namo. Please bring your palms to the center of the chest. Take a deep inhale. Exhale. Focusing the eyes at the brow point, let's inhale to begin. Aung Namo, Guru Dev Namo. Aung Namo, Guru Dev Namo. Aung Namo, Guru Dev Namo. Aung Namo. Inhale. Exhale. So today's Kriya is on inner vitality and stamina. So we're going to activate the energy of the Kundalini, which is the creative potential of human being, which resides at the base of the spine. We're going to open up the solar plexus and the heart and then move up to the higher centers, the throat and the glands and really feel connected to the 30 trillion cells dancing within our bodies. In Kundalini Yoga we say Aung Sangh, Waheguru, the divine, the whole universe dances within the 30 trillion cells within our body. So let's have an experience of that together. First we'll do the warm-ups and we'll flow right into the Kriya. So please bring your left thumb up and block the left nostril with the fingers straight up. The right hand is in Giyamudra and we're going to do a breath of fire through the right nostril, closing the eyes, focusing at the brow point. Keep going. What you're doing here is you're activating the right channel of the body, which is connected to the solar energy. So that is really focused on vitality. So keep up a little bit longer. Inhale deep and hold that breath and lock it at the third eye. And exhale, relax the hand. Let's continue with a Sufi grind, just warming up the spine for our Kriya. Inhale, open the heart, exhale back. And let's go the other direction. Really open up the heart as you come forward. Feel this beautiful energy running through your system. And inhale, center. Exhale. And grab the shins, let's do a few spinal flexes.

And lubricating the spine, preparing us for our Kriya. And inhale. And exhale. Let's come up into Cat-Cow for just a moment. Hands directly underneath the shoulders. Inhale, drop the belly button to the earth, lift the head up. Inhale, bend the back and continue. And inhale, look up, squeeze a gentle root lock. And exhale, stay right here. And now taking the right leg, we're going to inhale and bring the knee up to the forehead. Exhale, take it back. Inhale, exhale. Just a few of those, warm up the body. And last one, inhale, hold. And exhale, good. And let's go to the other side. And let's begin. Inhale, left knee to the forehead, exhale back.

And inhale, hold. And exhale, good. Don't go too far, you can stay in that position. And we're going to come into a downward facing dog. And I'll explain what we'll do as we begin our Kriya. So you're going to come up on your tiptoes. Let's do this together. It's quite the challenge, but it'll be fun. Up on the tiptoes and up on the fingertips. And then you're keeping the neck, the knees are straight, but not locked. And you're switching your tailbone like a tail, like an animal, switching its tail. Let's get going. If you want to put your hands down, if you can't stay up on your fingertips, that's totally okay to modify that way. And continue. Try to keep the knees straight. Try to keep the toes, to stay on the toes. And just keep moving, dancing your tail, your imaginary tail. And keep going. Breathe accordingly to sustain your energy throughout this exercise. So we're stimulating the Kundalini energy so that we can move it to the solar plexus and the heart. You can also modify the posture if it feels better to have your feet come up a little closer to your hands. That's totally fine. Make it work for you. Beautiful. Keep going. Really working on the lower back here as well. It feels just lovely. Creating sustainable calm energy throughout the day. And inhale. And exhale. Calm on down. Good job. Wow. That will liven things up. Let's go into our second exercise. We'll come into easy pose. So get a little cushion if you want or a blanket. So then we're just going to wrap the arms, fold the arms in front of you at the diaphragm. We're going to lean back about 60 degrees and we're going to start tuck the chin in and we're going to start rolling the shoulders forward. Kind of feels strange but this is why sometimes we call it Kundalini because it's a little bit strange at times. That's why I personally love it. So keep going. Rolling the shoulders. Try to keep that chin tucked in a little bit. Really activate your navel. You should be able to feel the strength of your navel. Close the eyes. Get into it. Breathe accordingly to sustain you. So now we're rising the energy. You can feel it in the solar plexus in the heart center. I think that's pretty good. Okay, let's take a deep inhale. I think that's pretty good. Okay, let's take a deep inhale. And exhale. Wow. Can you feel the energy surging? Lovely. I'm right there with you. Okay, let's go to exercise number three.

You're going to come into rock pose and I will show you. We're going to clasp the hands in Venus lock behind the back and lift up the hands, the arms. So come into baby pose here and then clasp Venus lock at the back. Bring the forehead to the earth and simply lift your arms here and a long deep breath. Keep breathing nice and deep. What we're doing here is we're rising the energy to the higher centers, opening up the higher glands. Just lovely. Enjoy. Five more seconds. Slow down your breath as much as you like, enjoy. Just another short moment here.

Inhale deep and exhale very gently, unlock the hands and bring yourself up. So here we go, we're going to bring our legs crossed or in a lotus pose, that is up to you and we're going to come into this posture where we're leaning back on our elbows, right here. And here we're just doing a long deep breath and please begin. Keeping the head pretty level, you're not dropping the head back, just simply leaning back on the elbows. Breathe in deep, taking that pranic life force energy, the deeper you breathe the better you're going to feel.

You'll feel some tension around the neck as we're bringing that energy to the highest centers to the glands in the brain, pituitary, pineal, hypothalamus, so much benefit right here, keep up a little longer. And inhale deep and exhale, gently peel yourself up but don't go anywhere, you're just going to bring your legs out in front of you, shake them out and we're simply going to either grab the toes, pressing the thumb against the toenail or you're going to grab the shins and we're just for 11 times, inhale, exhale, that counts as one and let's begin, one, two, three, four, five, six, seven, eight, nine, ten, eleven, inhale and exhale. And for our last and final exercise, come back into easy pose. And this is kind of the feeling of the culmination of all the exercises we've done, even though short and simple, you can feel the tremendous energy that's circulating through the system that's going to serve you all day. So here we're just, hands are in prayer pose and we're going to tuck the chin in slightly, this is called a jalandabhand neck lock and you're going to look at the tip of the nose to the best of your ability with the eyes and nine tenth closed and you're simply going to pump the belly as long as you can without any breath and then when you can't do it anymore then you release and then you'll inhale, hold the breath and pump the belly and you'll just go in that manner for a couple of minutes.

And think about while you're doing this, angsang wahiguru, which means there are 30 trillion cells dancing in my body and around me. So feel those cells and the light, those points of light all around your aura and within your body. Eyes at the tip of the nose, lock the chin and let's begin. Exhale. Let's do one last one.

And exhale, good, and just sit for a moment and feel the benefits of your practice. Take a deep inhale. Exhale, good job. So we'll finish with this, one of my favorite kriyas, it's called Lion's Paw. And it's working with the energy of the electromagnetic system, which is what creates your aura, and what creates your radiance, and you attract your health, your well-being, your sustainable energy, essentially through your aura and the strength, how bright and strong your aura is and your radiance.

So this, we're going to form little Lion's Paws, very, very tense fingers here. That's why it's called Lion's Paws. And we're going to begin here, and we're going to crisscross with a breath of fire, keeping the fingers very strong. We're going to crisscross right above the crown chakra. And let's go.

Breath of fire. And let's close at the brow point. And then let's go. Keep going, just a little bit longer, even though it feels like a challenge. It is a challenge.

Let's keep going. Keep going, just a little bit longer, even though it feels like a challenge, even though it feels like a challenge. And for the last 15 seconds, stick your tongue out. See through the mouth. Inhale above the head, stick the tongue out.

And squeeze the root lock, bring the tongue into the mouth and focus all your energy into your fingertips, hold, powerfully exhale out the mouth, again, deep inhale, and squeeze the whole body, tense as much as you can, focus all the energy at the brow point, consolidate. Slowly exhale, last time, inhale, and squeeze, and exhale, keep your eyes closed, and just come into Gyan Mudra and meditate at the heart center, and now listen to the chant of Vaheguru. Stay with the eyes closed, just meditate. Stay with the eyes closed, just meditate, and just come into Gyan Mudra and meditate. Stay with the eyes closed, just meditate, and just come into Gyan Mudra and meditate.

Stay with the eyes closed, and just come into Gyan Mudra and meditate. You may rest in Shavasana or just keep meditating, and we'll close our practice, Sat Naam.


Glenford N
3 people like this.
Thanks Sukhdev. I'm glowing with the radiance of the sun, a warm sustainable burst of vitality and light. Namaste.
Tracy S
3 people like this.
Thank you for guiding me in this strong dynamic practice. I am really amazed by how I feel after and during the day. You have opened me up to a new yoga experience. Peace! :)
Jacqueline L
1 person likes this.

Sukhdev for opening up an unknown part of myself ... love how I feel Thank you 
Szilvia K
Hi Sukhdev, thank you for your guidance in these practices. I am new to kundalini yoga and have to day that really enjoying it, your instructions and explanations are so clear. I feel in safe hands. In the last few days, I experienced more vitality that is for sure but also a little but of lethargy one day when we did the detox practice. I have a few question to clarify things:
1. You say focus on the breath point with the eyes, not sure what you mean by that I may have missed it in the first video.
2. I found it really hard to do the visualisation exercise and almost couldn’t visualise anything except some blurry patches of colour, was very frustrating. Is that ok? Will it change?
3. Finally, today we were breathing out of the right nostril, I literally had to stop coz I felt like I was suffocating myself. I have no cold and feel completely fine, the right side been blocked like  this for a long time, when I do my alternate breathing is always a struggle, Is it possible that the energy is blocked that and is there any way to free it up? I am looking forward to hearing your suggestions/opinion.
Sorr for the long comment, and thank you again.
Take care, x

Kira Sloane
Dearest Szilvia, thank you for being here and great questions. My name is Kira and I'm a part of the Yoga Anytime team. Wanted to hop in and help with questions 2 and 3 in case Sukhdev does not see your questions. 

Yes, as you know, everything changes within the practice of yoga. I am sure you have had the experience of a posture being unavailable one day and suddenly accessible the next. The same is true with the subtler practices like visualization. That said, we all have preferences within our sensory system and can under resourced in some areas and stronger in others.  (Answer continued in next comment).
Kira Sloane
Szilvia , continuing. 
Regarding your experience in your nostrils, the common experience is that our dominate nostril switches all day long every 15 minutes or so. You can bring below your nose to feel which is "breathing harder." So I suggest experimenting with the nostril breath Sukhdev shares at different times of day and see if the results change. If the right side continues to be blocked, reach back in and we can offer some suggestions. 

Glad you are here. 
Szilvia K
2 people like this.
Dear Kira, thank you for your lovely answers, I will keep trying :). I am loving Yoga anytime, such great teachers and classes 
Elizabeth M
1 person likes this.
Hi, Szilvia ! My name is Elizabeth, and I am one of Kira's colleagues here on the Yoga Team.  As for your first question, I believe Sukhdev was saying to focus on the brow point, which is the space in between the eyebrows.  So she's saying to close your eyes, and roll your eyes inward and up so that you're focusing at that space in between the eyebrows.  Hope this helps, and thanks for your great questions! 🙏 
Szilvia K
2 people like this.
Oh yeah, brow point, that is the one, not sure hoe i missed that one, thanks for clarifying it :) x
Alex C
1 person likes this.
This entire vitality boost challenge is the best kundalini yoga I have ever experienced. You have a gift for encouraging and making people feel comfortable Sukhdev Jackson xo 
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