Corona Virus Support: How to boost your immunity and stay stable at this time

March 12, 2020

Sat Naam,

With all the news about the corona virus that is happening around the world, people are asking how to look after themselves at this time. It is important to stay healthy and strengthen your immune system and your magnetic energy field (aura) so that disease cannot penetrate your body. It is also important to find ways to stay centred at these times. Kundalini yoga can help with this.

Here are a few meditations and kriyas to practice to increase your immunity, strengthen your aura, release fear and stay centred in these times using pranayama, asana and mantra. will keep adding to the list so that you have tools to use at this time.

Before you start, tune in with the mantras Ong Namo Guru Dev Namo 3 times and then chant Aad Gurey nameh, jugaad gureh nameh, sat guray nameh, siri guru dey vey nameh and at the end of the practice, tune out with the long time sunshine prayer and 3 sat Naam’s. Read on for more information:

KRIYA FOR DETOXIFICATION

Lie on the Back. The legs are straight. Your heels are together and your toes point upward. Keeping your heels together, spread your feet apart so that they both point out to the sides. The right foot points to the right and the left foot points to the left. Then close your feet so they once again point straight upward. Continue quickly opening and closing your feet, keeping your heels together (4 minutes).

Still Lying on the Back. Put your hands under your head.  Raise your legs up about two feet and scissor the legs up and down without letting the descending heel touch the ground. Keep your legs straight, do not bend at the knees (4 minutes).

Cobra Pose. Roll over on your stomach and stick out your tongue. Exhale through your mouth and push up into Cobra Pose. Raise the head up, chest up and now smoothly push yourself up. Make sure the arms are shoulder-width apart, fingers pointing forward, elbows rolled back and down, chest high and head back. If you’re flexible, the whole pelvic area is on the ground.

(There are two ways to move into Cobra Pose. The classic way is to engage the hands under the shoulders with palms flat on the ground. The feet are together with the tops of the feet on the ground. Arch up with the upper body first. Pull the shoulders down and back. Then pull the head and heart up. If you are flexible, straighten the arms. Alternatively start out in Platform Pose and drop down into Cobra, gradually moving into the posture, even keeping the pelvis off the ground. If you are not very flexible keep the forearms on the ground like a sphinx or do not straighten the arms. Either way, stretch up across the abdomen and chest and away from the lower back.)

Turn over on your Back. Bring your knees up to your chest. As the knees touch the chest, raise your arms up to 90 degrees (parallel to each other). Straighten your legs and lower your arms and legs back to the floor at the same time. Continue this movement vigorously (3 minutes). This is a controlled movement. There should be no noise when the arms and legs touch the ground.

Easy Pose. Apply Root Lock and Neck Lock. Revolve the torso around the base of the spine. This churning movement is done in a counter-clockwise direction. Move as quickly as you can during the last minute (3 minutes).

Stand Up. Bend over and grab your ankles. While holding onto your ankles, sit down in Crow Pose and come back up, Continue this movement for 2 minutes.

Easy Pose. Chant “Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru.” One full repetition of the mantra takes 7-8 seconds. Continue for 11 minutes.

Last Resort Meditation 

 

 

 

 

 

 

 

 

Posture: Sit in Easy Pose with the spine straight. Have the hands in the lap, palms up, right hand resting in left, thumb tips touching.

Eye Focus: Eyes are closed.

Mantra: Chant the Wahe Guru Wahe Jio mantra 8 times on one breath. Chant in a monotone:

Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Jee-0

Breathe very deeply in order to complete the cycle, which will take approximately 45 seconds. Release the breath very slowly as you chant. If at first the breath doesn’t hold for the full 8 repetitions, stop, breathe, and begin again. Build up your capacity.

Time: Start with 11 minutes maximum. Gradually increase to 22 minutes, then 33 minutes.

MEDITATION TO CHANGE THE EGO

Sit in an Easy Pose, with a light jalandhar bandh.

Eyes: Fix the eyes on the knuckles of the thumbs. Narrow the eyelids.

Mudra: Keep the spine straight and the chest slightly lifted. Relax the arms down at the sides. Raise the hands in front of the center of the chest at the level of the heart. The palms face toward each other. Curl the fingers into a loose fist. Keep the thumbs extended and point them upwards. Bring the hands toward each other until the top segment of the thumbs touch along the side of the thumbs. The rest of the hands stay separated.

Breath: Bring your concentration to the breath. Create a steady breath rhythm with the following ratio and pathway: Inhale through the nose slowly. The length is about 8 seconds. Hold in the breath for about 8 seconds. Release the breath through the nose in 8 equal strokes. Hold the breath out for 8 seconds. Once this pattern is set, you can gradually increase the time from 8 seconds to as long as you like. If you increase the time, keep the time equal in each section of the pranayam.

Time: Begin this practice gradually. Start with 3 minutes. Increase the time to 31 minutes by adding 3-5 minutes per week of practice.

To End: At the end of a session, inhale deeply, stretch the hands over the head, and open and close the fists several times. Relax the breath.

To Finish, inhale deeply and stretch your arms over your head with your palms touching. Hold your breath 20-40 seconds as you stretch your spine upward. Exhale. Repeat this sequence two more times.

Meditation for the negative mind

When you need to balance the flashing negativity and protective fervor of the Negative Mind, use this meditation. It clears the subconscious of unwanted negative or fearful thoughts. Then the Negative Mind can give you clear signals to protect and to promote you. The posture is one of calmness and humility that lets the Creator, the Unknown, cover and shield you.

Posture: Sit straight in an easy cross-legged pose. Make a cup of the two hands with both palms facing up, and the right hand resting on top of the left hand. The fingers will cross over each other. Put this open cup at the level of the heart center. Elbows are relaxed at the sides.

Eye Focus: Your eyes are slightly open and looking down toward the hands.

Breath: Inhale deeply in a long steady stroke through the nose. Exhale in a focused stream through rounded lips. You will feel the breath go over the hands.

Mental Focus: Let any thought or desire that is negative, or persistently distracting come into your mind as you breathe. Breathe the thought and feeling in, and exhale it out with the breath.

Time: 11 to 31 minutes

To End: Exhale completely and suspend the breath out as you lock in the navel point. Concentrate on each vertebra of the spine until you can feel it all the way to the base, as stiff as a rod. Then inhale powerfully, exhale completely, and repeat the concentration. Repeat this final breath 3-5 times. Then relax completely.

Strengthening the aura kriya: 

1. Stand up and bend forward so the palms are on the ground and the body forms a triangle. Raise the right leg up with the knee straight. Exhale and bend the arms and bring the head toward the ground. Inhale and raise up to the original triangle pose. Continue this triangle push-up for 1 minute. Switch legs and continue for 1 minute.

2. Sit in easy pose. Extend the left hand forward as if grasping a pole so the palm faces to the right. Cross the right hand beneath the left, palm down. Drop the thumb so the palm faces the right. Grasp the left hand (put the right fingers over the left hand). Inhale and raise the arms to 60 °. Exhale and bring the arms down to shoulder level. Keep the elbows straight. Breathe deeply for 2 to 3 minutes. Then inhale and stretch the arms up. Relax.

3. Bring the arms in front of you with the hands at the level of the face, palms facing each other about 6 inches apart. As you inhale, swing the arms down and back. Exhale and bring them forward to the original position. Continue for 3 minutes with deep rhythmic breaths.

Kriya – Stress Set for Adrenals and Kidneys

1.Lotus Mudra. In Easy Pose, rub the palms together. Inhale and stretch the arms out to the sides, parallel to the ground, with palms facing out. Exhale and bring the hands together, hitting the bases together. Fingers stretched in Lotus Mudra. To end, inhale with palms together. 1-3 minutes.

2.Easy Pose with Breath of Fire. Interlace pinkies in front of the Heart Center, curling the other fingers into pads, thumbs sticking up. Lower the hands to the Solar Plexus. Pull on the pinkies and do Breath of Fire from below the navel. Feel a pull across the back. 1-3 minutes.

This generates a heat and works on one side of the adrenals. 

3.Easy Pose with Cannon Breath. Begin Cannon breath (Breath of Fire through puckered mouth). Inhale and concentrate on the spine. 1-3 minutes.

This works on the other side of the adrenals.

4.Easy Pose. Place the left hand on the back at the bottom rib, with the palm out. Have the right arm straight out, palm forward and up at 60 degrees. Keeping the spine straight, stretch from the shoulder. With the eyes wide open, chant Har, Har, Har, powerfully from the navel

5.Body Drops. In full lotus posture (if not possible, in Easy Pose), place the hands on the ground by the side of the body. Do Body Drops, inhaling up and exhaling down. 1-3 minutes.

6.Easy Pose. Place the hands in front of the solar plexus, left hand facing the body, right hand pressing the left wrist with the base of the palm (do not touch the body with the hands). Look down with powerful, long, deep breathing. 1-3 minutes.

The power of the breath is the depth to which you will cleanse. 

7.Front Stretch with Spine Straight. Sit with legs stretched out in front, arms our parallel to the ground, hands in fists, thumbs pointing up. Inhale, stretching forward, exhale leaning back. Powerful breath. Keep arms parallel to the ground. 1-3 minutes.

8.Pelvic Lift. Lying on the back, bend the knees, bringing the soles of the feet flat onto the ground, heels at the buttocks. Grab the ankles. Inhale, lift the pelvis up; exhale down. 1-3 minutes.

9.Modified Cat-Cow. In Cat-Cow position, exhale as you bring the left knee to the forehead, and inhale as you stretchy the leg out and up in back. Do not over-extend. Switch legs. 1-3 minutes.

10.Sit on the Heels. Bring the forearms to the ground in front of the knees, palms together, thumbs pointing up. Inhale as you stretch over the palms and exhale back. Keep the chin up to create pressure on the lower back. 1-3 minutes.

11.Back Rolls. Bring the knees to the chest, nose between the knees, breathing normally, and roll back and forth on the spine. 1-3 minutes.

Relax. It is nice to relax for an hour afterward. Have a glass of water. This set is done with very little pause between the exercises.


Meditation for a Calm Heart 

Meditation for a Calm Heart - Spirit Voyage Blog

Sit in an Easy Pose, with a light jalandhar bandh.

EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.

MUDRA: Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.

Breath: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.

Time: Continue this pattern of long, deep breathing for 3-31 minutes.

To End: Inhale and exhale strongly 3 times. Relax.

Sit in an Easy Pose, with a light jalandhar bandh.

EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.

MUDRA: Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.

Breath: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.

Time: Continue this pattern of long, deep breathing for 3-31 minutes.

To End: Inhale and exhale strongly 3 times. Relax.

Meditation for stress and sudden shock

This meditation balances the left hemisphere of the brain with the base of the right hemisphere. This enables the brain to maintain its equilibrium under stress or the weight of a sudden shock.

It also keeps the nerves from being shattered under those circumstances. Under stress and sudden shock, the two hemispheres of the brain react differently. One side handles the more positive emotions and the other the more negative; one side deals with the unusual and threatening changes in the environment and the other analyzes and systematizes our responses.

This meditation uses the power of the mantra and the rhythm of the breath to create balance.

Posture: Sit in an Easy Pose, with a light jalandhar bandh (neck lock).

Mudra: Relax the arms down with the elbows bent. Draw the forearms in toward each other until the hands meet in front of the body about 1 inch (2.5 cm) above the navel. Place the palms up, and rest the right hand in the palm of the left hand. Place the thumb tips together, and pull the thumbs toward the body.

Eyes: Look at the tip of the nose, the Lotus Point.

Breath: Deeply inhale and completely exhale as you chant the mantra.

Mantra: Chant the mantra 3 times. The entire mantra must be chanted on only one breath. Use the tip of the tongue to pronounce each word exactly, and chant in a monotone. The rhythm must also be exact.

SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM WHA-HAY GUROO

Time: Begin with 11 minutes and slowly build up to 31 minutes.

To End: Inhale and completely exhale 5 times. Then deeply inhale, hold the breath and stretch the arms up over the head as high as possible. Stretch with every ounce that you can muster. Exhale and relax down. Repeat twice.

 

BREATH OF TEN MEDITATION TO BE DISEASE FREE 

Posture: Sit in Easy Pose with a straight spine.

Mudra: Your elbows are bent and your forearms and hands are relaxed in a clapping position at the level of the solar plexus. Your hands move in and out as if you are clapping but they do not touch. Stop the inward motion when the hands are about six to eight inches apart. Move slowly and rhythmically.

 

 

 

 

 

 

 

 

 

 

Focus: Concentrate on the energy you feel between the palms of your hands.

Breath: The breath is timed with the movement of the hands. Each stroke of the breath is one complete clapping motion (hands move in, hands move out). Inhale in five strokes through the nose as you complete five complete clapping motions. Then exhale in five strokes through the mouth as you complete the next five clapping motions. Continue and do not break the rhythm of the movement and the breath.

Time: To put all the chakras in rhythm, do this meditation every day for 11 minutes. You can gradually increase the time to 16 ½ minutes.

To End: Inhale and hold the breath for 20 seconds as you press your hands against your face as hard as you can. Exhale. Inhale again, and hold the breath 20 seconds as you press your hands strongly against your heart center. Exhale. Inhale one last time and hold the breath 20 seconds as you press your hands against your navel point. Exhale and relax.

Meditation to take you beyond fear

Sit with a straight spine. Relax arms at the sides with elbows against the ribs. Forearms are parallel to the ground and angled outward to form a 60-degree angle between them. Hands are in closed Lotus Mudra, the finger and thumbs tips all touching, with the fingers and thumbs pointing up. Focus at the brow point. Inhalevery deeply and fully. Exhale completely. Lock the breath out. Pull the navel point in. Apply a firm MulBandh. As you hold the breath out, repeat mentally in 76 beats: Saa taa naa maa Saa taa naa maa Saa taa naa maa Saa taa naa maa

Then inhale deeply, and exhale immediately. Continue for 31 minutes.
This meditation takes you beyond all fear and lets the soldier act direct and true.

 

 Cross Heart Kirtan Kriya

This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.

Posture:

Sit in easy pose with a straight spine. Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.

Eye Focus:

Look down to the tip of your nose.

Mantra:

Sa – Infinity Ta – Life Na – Death, Transformation Ma – BirthProcess:

Chant “Sa Ta Na Ma” out loud and press the corresponding fingers to your thumb on each syllable.

Sa – Press thumb and index finger (brings knowledge)
Ta – Press thumb and middle finger (brings wisdom and patience)
Na – Press thumb and ring finger (brings vitality)
Ma – Press thumb and pinkie finger (brings enhanced communication)

Continue 11-31 minutes.

To Finish:

Inhale and suspend your breath, roll your eyes back up and become completely still. Then relax.

Meditation and kriya courtesy from KRI library of teachings and 3HO.org.

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