Kundalini Rising Artwork
Season 3 - Episode 3

Overcoming Limitations

30 min - Practice


Kara leads a class to overcome mental limitations and restore confidence and courageousness. We explore Sat Kriya, breath of fire, and energetic movements to open the 3rd, 4th, and 5th chakras, move energy up the central channel, and clear mental blocks and self-doubt. You will feel empowered and self-assured.
What You'll Need: Mat


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Hello, everybody. Thank you for joining me on Yoga Anytime. This is Kundalini Rising with Karol uni. Today we will be doing a wonderful practice to help clear self-doubt, gain confidence, and clear mental blocks. So let's rub our hands together and tune in with the Adi Mantra. Aung Namo, Guru Dev Namo, I bow to the Divine Teacher within. Close the eyes, engage your bathroom muscles and root lock, lengthen through the spine, and let's bring the thumbs into the sternum. Take a deep breath in through the nose to tune in together three rounds of the Adi Mantra. Take a deep inhale to begin. Aung Namo, Guru Dev Namo, Aung Namo, Guru Dev Namo, Aung Namo, Aung Namo, Guru Dev Namo. Take a deep inhale through the nose. Suspend the breath, root lock, third eye, and exhale, release. Thank you for joining me. Today's set is going to be very energetic and powerful. We're going to be doing some breath work, some breath of fire through the mouth. Normally we do breath of fire through the nose. This time we're going to be doing it through the mouth, which creates a lot of energy in the heart and in the lungs. Let's first start with our warm up to get the spine open and energized to prepare for our practice. So hands come onto the knees. Let's inhale, roll forward, exhale, round back. Moving in a clockwise direction, eyes at third eye center. I'd like you to connect to the breath here. Inhale forward, exhale back. Let's take 4, 3, 2, and 1. Inhale, hold center and reverse the direction. Counterclockwise, inhale forward, exhale back. Let's take 4, 3, 2, and 1. Holding center, lift through the spine, arch the back, inhale, exhale round tuck and dome, spinal flex. Keep those eyes drawn up to third eye center, stimulating and activating glands in the brain. 4, 3, 2, and 1. Inhale, lift high through the crown of the head. And exhale, release. Hands gently come onto the shoulders. Those are wide out to the side. Inhale, twist to the left, exhale, twist to the right. Keep extending long through the crown of the head, feeling a nice realignment of the spine, ringing out of low body organs, and drawing energy up into the heart center. Let's go for 4, 3, 2, and 1. Inhale, hold center. And exhale, release. I'm going to uncross my legs and extend them out one at a time into a wide straddle. Feel free to either point or flex your feet. You'd like to have the legs engaged one way or the other, so if you prefer pointing, focus fine or flexing. Either way, just have those feet and legs engage. My arms rise up over my head. Feel free to bend the knees if you like. I'm going to bow forward to my left. Inhale, lift. Exhale, bow forward to my right. Keeping those eyes closed, drawn up to third eye center, drawing that energy up through the central channel of the spine as we open up through the life nerve through the back of the leg. Also, opening up the hamstrings and the low back. Let's go for 4, 3, 2, and 1. Inhale, hold center. And exhale, release the hands. Bring those legs into a gentle cross and roll over onto rock pose. Sitting on the shins, hips are rested on the heels. Feel free if you have tight knees or tender feet and ankles to take a bolster and slide it between the heels and the hips. Alright, now today's set, we're going to start with what's called Sat Kriya. This is a powerful Kriya set that moves the energy up through the central channel of the spine and uses rhythm. Rhythm of a mantra and rhythm of the movement of the diaphragm. So as I chant the mantra Sat, I pull up my bathroom muscles and I pull up my navel. And it creates an upward flow of energy. As I chant the mantra Nam, I release the bathroom muscles in the navel. So as I chant Sat Nam, Sat Nam, there's a pulsing of energy moving up through the central channel of the spine. We keep the eyes closed and drawn up to third eye center, which is activating all of that energy to rise up through all seven chakras. Alright, I'm going to take my arms up over my head, interlace my last three fingers, my index finger extends to the sky. Women or female identifying people, we have our left thumb crossed over the right. Male or male identifying individuals, the right thumb crosses over the left. Shoulders plugged down and away. Chin is gently toward the chest creating length on the neck. And we chant Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam. Continue chanting. Any pulsing eyes or a third eye center. Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam. Continue chanting. You're going to feel some heat rising in the body. You may feel a little tension generating in the shoulders. Just continue with this exercise, feeling the energy moving up through the central channel. Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Naam, Sat, Naam.

Four more rounds. Sat, Naam, Sat, Naam, Sat, Naam, Sat, Naam. Inhale. Engage, root lock, third eye focus. Reach those arms up, up, up, stretching, lengthening, directing the flow of energy all the way up.

Keep the posture. Exhale. Inhale. Root lock, third eye, and reach and stretch. Suspend the breath.

Keep the posture. Exhale. One more time. Inhale. Engage, direct suspend.

And exhale. Release the hands gently and move the hands slowly down through the energy field around the body. Ground the fingertips and relax for a moment. And just sense that energetic shift, that clarified awareness, perhaps increased relaxation. Gently blink your eyes open.

And let's transition into a seated cross-leg position. And I offer these as suggestions. If you find yourself uncomfortable, seated in cross-leg position for any length of time, you can sit with your legs extended. You can sit on a chair. You always want to be comfortable when you're practicing kundalini yoga.

So you can allow that deeper nature of yourself to rise to the surface. If you're in contraction and you're in discomfort, there's an inhibition that's preventing that from coming to the surface. The next three parts to this kriya set are very powerful in helping us overcome mental limitation, mental blocks, and really help us gain confidence and charge up the energy field. It's worth it to explain a little bit about the breath of fire that we will be doing in this next series of activities. We're going to be doing the breath of fire through the mouth.

And so I'd like you to start panting like a dog. We're going to open the mouth and move the diaphragm. And you can see as I inhale, my belly extends. And as I exhale, my belly contracts. Now we're going to slightly change the shape of the mouth into an O mouth and continue with the breath of fire.

And that will be the breath that will carry us through the next three parts of this kriya set. All right, let's get started. So I'm going to take my arms out to the side with widespread hands. And as I rotate the wrist, I'm going to close my hands. As I rotate the wrist open, I open my hands.

So it's kind of like a closing and an opening of a flower. And as I've mentioned many times, the movement of the hands and the fingers has a powerful impact on the brain. So think of this as a gentle flick of the wrist as you close the hands moving toward the face, OK? And we're going to employ that with that powerful O mouth breath of fire. Eyes will be closed, drawn up to third eye center.

All right, let's open the hands wide and begin. Keep going, you want this breath to be sustainable. You don't want to wear yourself out or breathe too fast or too heavy. Keep it going nice and even. Keep going, last 30 seconds, stay with me.

All right, let's open the hands wide and begin. and inhale open the hands to spend the breath through lock third eye and gently gently press the back molars keep the posture exhale inhale suspend root lock third eye gently press the back molars release and last time inhale suspend direct the energy up third eye gently press the teeth and exhale relax take a few restorative breaths in through the nose out through the nose connect to that witnessing awareness gently turn the corners of your mouth up put a smile on your face and blink the eyes open the next part of this kriya set I really love because it allows you to really clear some of the energy that keeps you in a space of contraction of resistance I'm going to press my arms out in front of my chest flexing at the wrist as if I'm pushing something away from me and I'm going to retract one arm and push the other arm forward so there's going to be a gentle rotation in my waistline and I'm pushing pushing pushing with that same oh mouth breath of fire eyes are up a third eye center here we go I want you to put a lot of energy into that outward expression of your hands feel free to move through the waistline rotate keep that breath strong and powerful calling in confidence self assuredness eyes at third eye center keep that breath moving stay with me last 30 seconds put a little more power into it last five four three two and one one arm presses out one arm pulls back suspend the breath root lock third eye exhale switch the arms inhale suspend take a few clearing cleansing breaths starting to feel some of those mental limitations lift positivity and perspective expanding let's open the eyes and move into the third part of this creoset we're going to have the elbows wide out to the side and arms are slightly bent okay so wide expressing hands and like we're moving water right big wide circles gentle bend in the elbows nice and soft in the shoulders and we continue with that powerful breath of fire through the mouth here we go spread those fingers wide feel a lot of energy in the palms charging up that chronic life force energy charging up the auric field expanding our potential and removing those limitations feeling as if you're creating two big vortexes of energy around each side of the body put your all into it we have 30 seconds left stay with me 10 and inhale suspend the breath root lock third eye gently press the molars and release inhale again suspend the breath root lock third eye gently press those molars exhale last time inhale suspend engage root lock direct third eye press those teeth gently and relax release palms face up on the knees gentle gee on mudra index finger and thumb join and allow yourself to reflect on your transformed experience the shift in awareness expanded outlook and I invite you to gently come laying down onto your back feet and thighs turn out naturally palms face up next to the hips shoulders are down away from the ears jaw softens tongue relaxes in the mouth ears fall back eyes sink back and have a gentle awareness of the crown of your head gently wiggling your fingers and your toes dry your knees into your chest wrap your forearms around your shins and rock from side to side and roll on to one side in defeat position taking a full breath in through the nose inside out through the mouth gently using the top hand press yourself up seated cross leg position the hands come to the heart center and feel free to join along with me with a longtime Sun or feel free to listen as a blessing we chant with a longtime sunshine upon you all love surround you and the pure light within you guide your way on and then we close out with three powerful vibrational expressions of the mantra Satnam declaring truth is our identity let's take a deep breath in through the nose to begin may the longtime sunshine upon you all love surround you and a pure light within you guide your way on guide your way on guide you know ah ah take a deep breath in through the nose suspend the breath bringing folded hands to third eye Center blessing that you'll be guided by intuition and have the wisdom and courage to follow it exhale bowing forward Satnam namaste thank you everybody Satnam


Diane C
4 people like this.
Thank you for this invigorating class. I felt subtle releases of blockages during the sound healing. So wonderful. Sat Nam. Namaste. 
Kara L
3 people like this.
Diane C thanks for your note - I’m thrilled to know the sound carries over so well through the platform. Sending good vibes 🙏
Christel B
3 people like this.
I could feel the energy powering through blockages, very helpful.
Kara L
2 people like this.
Christel B hello! Great to have you back practicing with me :) I’m so happy you felt the energy moving. Keep me updated on your progress through the series.
Jenny S
3 people like this.
Powerful medicine ✨✨✨✨
Kara L
2 people like this.
Jenny S indeed!! Glad you’re feelin it 🙏
Paula E
2 people like this.
Interesting - seemed to work on physical blockages.  Thanks.
Kara L
Paula E Hi Paula - Fabulous! So happy to hear the kriya brought clearing, thats what this work is all about.  Keep me posted on your future experiences :)
1 person likes this.
Love it! Just a question , when we do breathe of fire with this invigorating movements is difficult for me yo feel the bely expand, I feel like I am just breathing by the mouth with energy, is that ok?
Kara L
1 person likes this.
AnaSofia Hello -  great to hear from you!  My recommendation would be to slow your pace and breathing down a bit to allow more conscious application/use of the diaphragm  use of the diaphragm is what make the belly appear to move in and out).  Employing the diaphragm is an important element of this pranayama technique.  Keeping the breathing to only the upper regions of the chest tends to activate the sympathetic nervous system (fight or flight), which may give some unwanted results (anxiety, stress, tension).  I'd say slow down your pace to allow the strength of the diaphragm to build, then you may find after a little practice you can pick up the pace and the diaphragm will be along for the ride.  Let me know if you have any more questions and thanks for writing with this great question!
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