Blog: Yoga Path
by munificent

Preparation to Meditate

This seems like a lot of asanas just to meditate-I must admit I have never done so much for a meditation-but I am sure it will produce a very deep state.

Date:   5/6/2005 2:14:37 PM   ( 16 y ) ... viewed 1183 times

Here are some wonderful meditation facilitators:

(From Susan Kezios website - she obtained info from Gururattan
Kaur's book..)

Meditation Facilitators
(Relax and Renew, pp. 109-111; Gururattan Kaur Khalsa, Ph.D.)
When you want to meditate but don't have time to do a complete
yoga set beforehand, try one or more of the following exercises
before sitting for meditation. End each by inhaling, pulling root
lock (Mulbhand), holding and exhaling (or inhale, exhale and then
pull root lock and hold).

1. Frogs (to stimulate the 1st and 2nd chakras and help you
sit): Squat on the toes, heels raised and touching each other, arms
between legs, fingertips on floor and head up. Raise buttocks,
allowing head to drop and look at knees and repeat 26, 52 or 108
times. (There is a different dynamic when done slowly or rapidly.
When you do a slow frog, inhale squat, exhale straight legs. When
you inhale, chest and head are up. When you exhale, draw the navel
point in and head moves last. Heels do drop. Move slowly using
long deep breaths.) Follow with forward bend.

2. Forward Bends (to stretch legs, stimulate the life nerve
and navel energy): Sit with legs stretched out in front, bend over
grasping toes and exhale as you pull the heart / head to the knees,
inhale as you come up and continue. (It is more important to lead
with the heart than the head in this exercise. If you cannot bend
your head down to touch your knees, then think of leading with the
heart and bend your chest down as far as possible to touch your
knees / legs.) An alternate position is to sit with legs spread
wide apart, touching heart / knees to alternate knees for 1-2

3. Crow Squats (to stimulate and circulate energy from the 1st
and 2nd chakras and make sitting easier): Squat, extending the arms
straight ahead (or place hands in Venus Lock on top of head), and
stand, repeating for 26 or 52 times. (You'll be glad to sit down!)

4. Inverted Camel Lifts (to raise the Kundalini energy up the
spine): On back, bend knees drawing heels to buttocks, feet flat on
the floor. Grasp ankles and arch the pelvis up, lifting the navel
towards the sky on the inhale, returning to first position on the
exhale and continue 26 or 52 times.

5. Triangle Pose (to stimulate the pituitary and relax the
spine and the mind): With feet hip width apart, bend over and place
hands shoulder-width apart, about 3 feet in front of the feet.
Raise buttocks in a triangle, arms and legs perfectly straight and
hold with long deep breathing 3-5 minutes. End by pulling root lock
(Mulbhand) on the held inhale. Follow with Gurpranam.

6. Gurpranam (to stimulate pituitary and pineal glands and 6th
& 7th chakras): Sit in Rock Pose and rest forehead on the floor,
stretching the arms out in front, palms together and hold with long
deep breathing for 2-3 minutes.

7. Januirasana (for concentration): sit with the left heel in
the perineum and the right leg stretched forward. Inhale,
stretching arms overhead and exhale as you slowly bend forward and
touch the heart / head to the right knee, clasping the toes of the
right foot with both hands. Breathe long and deep for 2 minutes and
then reverse legs and repeat. This is a classic meditation

8. Yoga Mudra (for moving energy up and opening the spine):
Sit in easy pose, Lotus Pose or Rock Pose and lower the head to the
ground, clasping the hands in Venus Lock on the back, breathing long
and deep for 1-3 minutes.

9. Adha Shakti Chalnee Kriya (to stimulate the 6th and 7th
chakras): Kneel and bring the head to the ground, lifting the feet
and shins up off the ground and balance with the hands in Venus Lock
on the back. Meditate at the Brow Point for 3 minutes.

10. To Open the Crown Chakra: A) Right hand in Gyan Mudra on the
right knee, lock left nostril with thumb of left hand, fingers
pointing straight up, Breath of Fire through the right nostril for 3-
5 minutes. Inhale deeply, hold and savor the space, exhale, relax
and meditate. (For a clear, relaxed mind.) B) Hands in Venus Lock
on top of the head, with Breath of Fire for 3-5 minutes, focusing
eyes on the Crown Chakra, tongue pressing the roof of the mouth.

After any of the facilitators assume or continue in meditation
posture with a perfectly straight spine and a slightly tucked chin
(neck lock). Place the tongue on the roof of the mouth and begin
long deep breathing (4 or fewer breaths per minute). Then begin
your meditation.

9th -
Guruattan- is the one I call "Turbaned One". She is extremely wise and psychic-I have never, never seen anything like her anywhere! And I've hung with a few! Power packed and centered-wise crone archetype. She has a good book on KY ,teachers use it for specific sets of KY-to produce specific results-endocrine balancing, heart clearing, etc.
Check the link-her books and newsletter are available there. I believe she has one on sexuality also.

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