Gabrielle's Evening Yoga Series 

Designed to soothe the lower back and to help to realign the vertebrae in the lower spine. 

Read through and then take time to give yourself this practice. The best part is that you are not watching a video but tuning in and paying close attention to yourself. 

Kundalini Holiday Meditation

So close to Xmas - we went to a holiday store with beautiful, sparkly pine cones, felted Santas and golden feathers. Old style hand-blown glass ornaments hung from trees. They let us bring the dog inside and mine met a poodle named Victoria. It all smelled like spice and trees and we left feeling something soft and glowing.

How can you keep that feeling suspended over you? Can you bring this feeling inward until you find the place where it originates in you? What is that mix of Light & Hope & Do-it-yourself-ness? 

For me it is here, as translated by Yogi Bhajan in his tradition of Kundalini Yoga. And it is a perfect thing but you must sing from your heart like a lover of the Divine, as a Bhakti Yogi.

Meditation for Peaceful Success and Guiding Blessings                

* In a clean, peaceful place where you meditate.

* Come into a cross-legged posture on the floor or sit straight and well lifted in a chair with your feet on the floor.

* Tune in: “Ong Namo Guru Dev Namo” 
Meaning, I call on the Infinite Creative Consciousness. I bow to the Divine Teacher within.  
Here is another link - http://www.youtube.com/watch?v=c1XCS0g6J4A

* Bend your arms and bring your hands to the level of your heart with your elbows pointing straight out to the side. Your right hand is on top of the left with the palms facing downwards. The thumbs are curled in to the left palm and their tips touch.

* Lower your gaze until your eyes are almost closed, looking toward the tip of your nose where you feel steady and indrawn.

* Lift your body. Lift your ribcage. Rise each time you chant "Wha"

* Chant “Wha Hey Guru - Wha Hey Guru - Wha Hey Guru - Wha Hey Jeo”

Continue for any amount of time or as long as thirty one minutes. Synchronize yourself with the Cosmic Consciousness in which you live. Be blessed and be cozy.

As you chant feel the waves of sound guiding you. Align with that which is highest in you, most friendly, most kind and in true wisdom that part of you which sees many sides.
Know your sparkly Self. 

"At the last minute, the Grace of the Guru saves the disciple." - Yogi Bhajan

* Afterwards relax on your back in Sivasana or keep meditating silently.

* “Sat Nam” is the closing mantra.

Or maybe you want to sip something lovely or hug some of your people!

Moon Salutations

Chandra Namaskars

are Salutations to the Mother, the Moon. Here is my variation:

 From Tadasana, a firm standing posture like a mountain.

1. Tadasana

inhale: link your thumbs, lift up and arch back with palms facing the sky.

 



2. Uttanasana  
exhale: fold forward placing your palms on the ground to the sides of your feet. If this is too intense, please bend your knees. 

3.  Ashwa Sanchalanasana inhale: left foot steps back to Horse Pose with the inner edge of the foot on the ground and the inner thigh lifted. This is an unusual posture and the full pose takes the knee way forward of the ankle.

If you would like a variation which will be easier for your balance, keep your fingers down and allow your neck to be in a relaxed position.

 

4. Adho mukha śvānāsana

exhale: step the right foot back to Downward Facing Dog

 


5. Lord Hanumanasana

inhale: step left foot forward, place the back knee down with toes tucked under, arch up and open your hands to face the Moon

 
6. Shashankasana variation

exhale: place the palms down and step your left foot back to meet the right, toes tucked under, into a Pose of the Moon with your head lifted, elbows down, palms touching and fingers spread.

7. Ashwa Sanchalanasana

inhale: take the left foot forward into Equestrian pose again

Or you may take a variation less stressful for your knee joint.

8. Adho mukha śvānāsana

exhale: step left foot back to Downward Facing Dog

 


9. Lord Hanumanasana's Pose

inhale: now step your RIGHT foot forward and arch up into brave Hanuman’s Pose

10. Bhujangasana variation
exhale: step the right foot back to a Cobra pose variation with toes tucked under.

11. Bhujangasana 
inhale: lengthen the tops of the feet, pulling forward and up into a King Cobra. If this is too intense, keep your elbows bent and facing back, but do not lift too high.

12. Shashankasana

exhale: shift back towards your heels with toes tucked under into a variation of the Pose of the Moon with the forehead down. Arms are outstretched, palms together and fingers spread.  

13. Inhale completely  

14. Breathe out with a deep sigh

15. Take a breath in

16. From this posture chant out loud, “ Om Sri Maha Chandra Va Namah”

17. Vajrasana variation

inhale: rolling through the spine, release the tops of your feet, sit on your heels and arch back and up, palms open, focus to the sky.

18.  Malasana variation  
exhale: Place both hands forward and jump (or walk) to Squat Pose. Hands lift to the center of the chest in Anjuli Mudra. If the full pose is too intense, keep your fingers down and your gaze steady. 

 

19. Tadasana

inhale: rise up and arch back, like in the beginning.

 


20. Finish

exhale: to a straight, vertical Mountain Posture, palms together at the level of your heart. This is Tadasada in Prayer Pose.

Repeat this series replacing your right foot with your left .....

2 – 4 cycles will be wonderful. A full cycle is both the left and right side. 
Now, a this evening practice is yours.

Shanti Om.



                                     Copyright Lea Kraemer 2013

CHAIR YOGA FOR REJUVENATION:
A COMPLETE SET IN 7 STEPS
to HELP ALLEVIATE SYMPTOMS of ADULT ONSET DIABETES

Conditions: Adult Onset Diabetes, Stress release, Back aches, Muscle tension. Lack of focus

           This approachable series was originally developed for a GOPIO (People of Indian Origin) conference presentation in November, 2010. The conference theme was Diabetes treatment and prevention. This sequence was conceived of as part of a healthy lifestyle program. While I can honestly say that I do not prefer teaching Yoga on chairs (I have assited people who cannot imagine themselves sitting on the ground to do so with no discomfort in 1 session!) this set effectively meets the needs of those who will benefit from this level of modification. Yet, it is a thorough practice, not too rigorous, but quite blissfully energizing if practiced with good respect for bodily alignment and even, mindful breathing.
            When I researched Yoga programs for diabetes for this presentation, general suggestions mentioned stress release and utilizing Yoga postures which work on the pancreas. My own intuition and suggestions for clients emphasizes postures for all of the internal organs in balance with the pancreas so that the entire body/mind is relieved of stress and can work harmoniously. This set does that!
            Another consistent practice I have used while working with people with diabetes is bowing. I may have been the only Yogini suggesting “Yogic bowing” to alleviate symptoms of diabetes but the impact has been tremendous. Bowing practices strengthen all of the body systems and have helped to alleviate symptoms of diabetes for several of my clients. I would be pleased to do a research study to explore how the repetition of pressure and release impacts the internal organs, encourages healthy blood circulation, and helps balance hormonal secretion in the pancreas for Diabetes sufferers!

                                            - The subtle energy dynamic is significant here -

* Our relationship to the elements of earth and air/sky may help stimulate the body’s ability to produce insulin.
* Bowing is said mystically to be good for the grey matter of the brain, which opens our innate intelligence!
* Bowing connects our earthly bodies to the Divine within us and therefore seems to trigger inner healing.

The approach of Yoga postures, breath and loving repetition given in this sequence has helped sufferers of Adult onset diabetes (type 2). Brought on by weight gain, the resulting insulin imbalance might be lessoned or even seems as if it can be corrected through a daily lifestyle which includes some great Yoga!

CHAIR YOGA FOR REJUVENATION:
 7 STEPS to HELP ALLEVIATE SYMPTOMS of ADULT ONSET DIABETES

To prepare, please choose a comfortable seated posture. Place your self evenly and squarely on a chair so that you can be steady. Please take off your shoes and your socks for a more effective practice. The feet are placed evenly, parallel to each other. All breathing should be through the nose. Enjoy!

1.     Seated Half-Moon Pose/ Ardha- chandrasana: 
With long, even breaths reach your right arm up and over to the left side. Place the left hand on the side of the chair to help keep the hips grounded. Extend though your right waist. Draw your shoulders down onto your back away from your ears to open the chest and heart. After 8 – 10 breaths switch sides. Then close the eyes and relax or meditate for several breaths. Then close the eyes and relax or meditate for several breaths.

2. Shoulder shrugs:
 Inhale to lift the shoulders up to your ears and exhale dropping them down. 1 or 2 minutes go at a good pace to alleviate upper back tension and massage the upper lymphatic system. To finish inhale both shoulders up to your ears and hold them there squeezing for a few seconds. Then drop the shoulders back down as you exhale and pull the navel in towards the spine. Sit tall and close your eyes. Take several breaths here to relax and feel the circulation throughout your spine.

3. Seated spinal twist/ Ardha-matsyendrasana:
Place your right foot up onto your left thigh in a half lotus posture. If that is too intense for your thigh or ankle you can sit with the right leg crossed over the left. Wrap your left arm around your back and turn your body to the left. Place the right hand on the outside of the left thigh to increase the twist. Allow each exhale to turn you a little more. After 5 – 10 breaths switch arms (not legs) and turn to the right. Do both legs. This posture will massage the lower belly and the internal organs to counteract stagnancy. To finish place both feet on the floor again. Spread your toes and close your eyes. Relax or meditate for several breaths.

3.     Prayer pose stretch/ Namaste Mudra:
Place the palms together and stretch enthusiastically towards the sky. This is Anjali Mudra or Namaste Mudra and it harmonizes the body/mind. Kepp the posture steady and still. The Divine Hand Symbol, or Mudra is said to bring knowledge of the past, present and future. In 1 – 5 minutes you will be well rejuvenated. You may feel heat throughout the core of your being. This is a good sign.

5. Self massage:
Extend your legs out in front of you keeping the legs parallel to the ground. Use your open hands to “beat” your whole body for 1 or 2 minutes. Get every part, shoulders, thighs, waist, belly, navel, hands, everything. This simple exercise is good for your immune system and very good for your mood. To finish close your eyes and relax or meditate for a moment before moving on.

6. Seated twist (variation):
Cross your arms over your ribcage holding the opposite sides firmly. Inhale turning the face and body left. Exhale turning right. Close your eyes and keep going for 1 to 3 minutes. This has similar benefits to exercise # 3 and is also helpful for bringing your life- energy, prana, into the upper body, past the often tight diaphram muscle at the base of your rib cage. As we have heard of students feeling much better after practicing this series, this movement may benefits hormonal absorption.

7. Chair forward bend/ Uttanasana:
Fold forward at the hip crease and relax your spine. Shake your head lightly. Extend your torso downward and let go of all tension. Stay for 5 – 10 breaths and then slowly roll up vertebrae by vertebrae. Repeat this several times. To finish, sit straight up and exhale completely while pulingl the navel back towards your spine. Then close your eyes and take several breaths here to feel your energy circulating throughout your body. Next, relax, or do some breathwork/ pranayama. Please drink lots of water.

Mala for meditation. Wear and chant the Divine!

"Be Like The Sun....

and illuminate everything around you. Don't wait for them to illuminate you."

- His Holiness, The Dalai Lama

Here are several pieces of jewelry and one of a kind malas (prayer beads) for spiritual living
and a greatly decorated Reality.

Also, I make earrings constantly - all move but are light enough to wear for Yoga practice. The mystical and energetic properties of gemstones, colors, natural and crafted elements are all intrinsic to what I do. Prices vary according to the type of metal chosen (Silver, Gold or Rose Gold) and gemstones or materials used.

To get ready for the holidays please place your order soon. I make each piece individually, with the energy of the stones and materials, and while chanting mantra that becomes part of the piece. Just ask, and you can design a mala for your daily meditation. Wear these pieces as "spiritual tools"!
This is my Etsy Store:  

https://www.etsy.com/shop/belikethesun

A silver chain with African and various stone beads.
Inner hippie child awake.
This necklace dances and celebrates life non-stop.
Made to hang just below the collar bone.

A long mala with 54 jade and tiger's eye beads. Ideal for meditation and can be worn daily for wisdom, grounded focus and moving forward from a balanced mental and emotional state.
Price on request - can be made with 27 or 108.

Tourmaline and silver mala necklace.
Hanuman, the monkey God is the Deity on the end, paired with garnet and tanzanite.
The end piece is individually chosen.

Tourmaline is a gemstone for Virgos, and this piece is part of my own personal collection.
The stone is for deep Self understanding, inspiration, patience and compassion.
Diminishes fear.

A wrist mala for a Goddess.
Beautiful Lapis for intuition and healing.
Sterling silver wire and silver "Guru Bead".  The pattern of Lapis beads and the silver elements will each be different. Can be made as a double wrist strand with 27 stones.

Dangle earrings on silver wire with metal, seed beads and some crystal. These are 5.5 inches long but the length will vary just a little bit.

Rudraksh, Amethyst and Crystal bead girl's bracelet.
Can be worn closed at the crystal bead or attached to the clasp before it - making it smaller for little Yogini's wrists.
May also be made with malachite ( green ) or carnelian ( deep orange )






  




 
https://www.etsy.com/shop/belikethesun

Webinar # 3 - Yoga & Creativity

A dear and vital theme to me, as essential as "water and chocloate."

            

    I wanted to share this teaching to inspire our exploration of the link between:

          Art  -  Inner Devotion  -  Creativity  -  Sattva
 

  Some great questions came from the participants during the  webinar. 

   One of them was about Saraswati, the Goddess of Art, "How is art and creativity a feminine energy?" So here, seated in Wisdom, is The Goddess. She represents the creative, sacred aspect of art that is born from pure truth.

 Click here to purchase "Yoga and Creativity". $11/intro rate

Some spontaneous testimonials:

"This is very cool!  I'm watching and listening to this on a balcony in Greece...:)"

"Thank you so much. Listening to the webinar was great but having the meditations written out is even better."  

 And on the previous webinar # 2 - How to Dissolve Anger

"Great webinar, very clear teaching and instructions about the topic. I enjoyed listening to the lecture again and again.  I feel I am back in class :) Awesome idea to have these on line teachings..."

Art is a great source of Wisdom Beauty in our lives.
* But what distinguishes art from an (even pretty) reflection of frustration and rebellion against society or self?

* When creativity flows from the pure Devotion of our hearts, how can we channel & share without obscuring its source?

* The goal (may be) to keep the experience "raw" or vivid, yet never obscure the reality of the earth realm.

"Yoga and Creativity" with Lea Kraemer, a Vinyasa, Meditation and Kundalini Yoga Teacher of over 20 years, includes resources and Kundalini Yoga Meditations on Creativity, completion & transformation. $11 at the "intro rate"

 

 

  At Norbalinka, a Tibetan arts colony in India.  What a beautiful merging of Sacred art, beauty  and ever- constant-devotion.

Webinar # 2 : How to Dissolve Anger

In Sanskrit anger is called Krodh or

Kam Krodh - the desire known as rage.

The intention here is not just to subdue our frustrations but to apply Yogic techniques to melt anger down and dissolve the karma completely!

The teachings of Yoga consider anger to be one of the “5 evils”along with greed, lust, attachment and ego. These forms hinder happy life and spiritual evolution.

Do not fight along with anger, you and your emotionality will become like two soldiers in battle. All spiritual masters caution against this warning, 

                               “You will become what you struggle against.” 

Click here for the full teaching and resources. $11/intro rate

& Please share your with me - your experience listening to the webinar and practicing the Meditations for Dissolving Anger. 
Thank you!

A Simple Hatha Yoga Sequence

With notes on some outstanding and subtle qualities of the postures.

By Lea Kraemer

The Hatha Yoga Pradapika, 

Ch 2 states: 

“Prana should be tamed more slowly and more gradually than lions, elephants and tigers”.

These times can be extended to 25 breaths or even beyond for a more vivid experience.

1. Paschimottanasana – seated forward bend. Minimum of 10 breaths.

The back body and the lower back are stretched. Hamstrings are elongated and elasticity is restored to the muscles. Relieves lower back pain and sciatica. Increases circulation to the pelvis, abdomen and kidneys, giving better sexual control for men and ovarian health for women. The digestive system is improved and the first chakra is stimulated. This posture is often used in colon cleansing kriyas. “Rest and digest” is the theme. When the spine is higher than the heart and horizontal to the earth, Yogi’s say the heart muscle is rested and heart attacks may be prevented. Even breathing here balances the rib cage. The spacing of the bones of the vertebral column is improved, increasing circulation and distribution of Prana. This pose can be used to help correct a sideways twist in the spine, especially by pushing the hands down at the sides and forward toward the feet to draw the hips back and open the back muscles.

2. Shoulder Stretch – front elbow hooked around the opposite arm. Minimum of 5 breaths on each side.

The arm receiving the stretch is held across the front of the body with the palm facing inwards. Relax this shoulder.  As the shoulder muscles release there is a settling into the body. The deltoids and muscles in the neck and upper back are retrained not to on the effort that the lower body, waist and core muscles should produce. Flexibility is gained in the shoulder area, as the lower back and core muscles recognize their stability.

3. Repeat Paschimottanasana, no 1. to receive a deeper stretch. Then, rest on the back with the knees bent and feet on the floor.

4. Supta dandasana – on the back with both legs held at 90 degrees. Minimum of 10 breaths.

The whole back body releases and tight hamstring muscles are stretched.  From the positive pressure into the floor, the four spinal curves are re-pressurized. The forward curves of the spine relax as the backward curves are supported. A deeper belly breath appears.  Third chakra is balanced and the brain is “bathed” by a fresh supply of blood. The tailbone may be greatly released. This pose teaches the body the bandhas.

5.  Supta padangusthasana - Sleeping big toe posture – on the back with one leg raised straight. Each side for minimum of 10 breaths.

Same hand holds the big toe or foot of the extended leg. This posture gives good awareness of the differences of each side of the body with regard to muscular energy and physiology. All parts of the body that touch the ground “melt” down into the floor. 

Opens the hip socket, the upper crease of the hip socket, the inner thigh, “soaz”, and hamstring. Releases tension in the cartilage of the knees. Strengthens circulation through the sciatic nerve, connected energetically to the “life- nerve” channel reaching all the way to the third eye. This channel is on both sides of the body and depending on which leg and foot is extended, opens the moon – ida (on the left) and sun - pingala (on the right). 

At the pelvic plexus the second chakra is strengthened, giving taste a new intensity and the gift of distinction to the mind. Placement of the tailbone is perfected with mastery of this pose. Creates good Vyana, the movement of life-breath, in all limbs. (As this happens yawning may occur!)

6. Tadasana-karasana – rocking on the spine. 26 – 108 times to effectively massage the spine.

The bones of the spine are adjusted. Yoga says that rocking the spine on the ground is rejuvenating and therapeutic. The spine may crack, as it opens up. The even, self -massage produces a positive pressure for the whole body as circulation is pushed back into the major internal organs. Redistributes ojas, spinal fluid. 

Minor Pranas as well – like burping or passing gas - are often effected! The placement of the bones and joints is rebalanced as the element of space, and the quality of Vata is balanced in your whole being, even on the subtlest levels.

7. Halasana – plough pose. Minimum of 10 breaths.

One is the best asanas for flexibility and healthy blood circulation. Relieves pain in the upper back, relaxes the neck muscles, helps heal intestinal problems and blockages in the digestive track. The throat chakra is closed, cravings are mastered and hyperactivity is diminished. 

A pranic flow of energy so vivid as to balance all of the glands, notably the thyroid. When agni, the fire element in the body is weak, this pose is soothing.

 Inverted postures rejuvenate the entire spine and its fluids. Prana, the upward current is directed downward toward apana, the downward current, reversing pressure in the body. The nervous system is relaxed so that it is not always in “fight or flight” mode.

8. Neck massage – on the back, slowly roll the head from side to side. Minimum of 1 minute.

9. Jathara parivartanasana – spinal twists on the back. Each side for a minimum of 10 breaths.

This pose creates great comfort and allows all parts of the body to relate. The supported twist massages the lumbar spine, pelvis, liver and kidneys. If tight, the outer thigh and hip of the top leg  are released. Calm flows into the joints. Spinal twists affect all chakras and all areas of the body. The third and fifth chakras are activated slightly as the belly and neck are gently twisted. Eyes are rested and the earth element is balanced. 

Space, light and breath increase with range of motion if the pose is held for a longer period of time. (Note – Ardha matsyaindrasana, Seated Spinal Twist, is slightly more active as the second chakra, at the pelvis, maintains stability while the heart and throat chakras open. Surrender to the earth if on the earth, to space if upright.) Ida jathara parivartanasana is a twist to the left, pingala jathara parivartanasana is to the right.

10. Resting Utkatasana – squatting with the forearms on the thighs. Kundalini Yogis often call this crow pose. Minimum of 10 breaths.

At this point in the series, feel the energy moving upwards throughout the body as soon as you are vertical. This pose exercises the feet, stretches the Achilles tendon, tones the calves and is good for circulation in the hip sockets. Strengthens the rectum, colon and all digestive organs. Releases the tailbone and sacrum. The weighted energy of the bones dropping downward alleviates constipation, and balances the first chakra. The earth element is strengthened and what is tangible and real can be easily recognized.

11. Bhujangasana – cobra pose. Hold a minimum of 10 breaths.

The whole front of the body is stretched. Abdominal muscles do the lifting and the back muscles are toned. Facial muscles receive fresh blood supply. Thyroid gland is toned. This pose is a great invigorator, purifier and energizer of the body along the front of each chakra. 

Holding the breath on the inhale, antara kumbhaka, “intensifies the effects through the chest area”, Desikachar explains in Heart of Yoga, p. 48. Backward bending poses help you to conquer new frontiers, especially when the fresh new breath is held on the inhale.

12. Gomukhasana /Aarow arms – seated on the heels with the arms behind the back. Hands held with one elbow pointing down and one elbow pointing up. 10 breaths minimum on each side.

(Note – the full pose, Gomukhasana, can be practiced if the Yogi is more skilled in asana. A variation, holding a belt or towel between the hands can be used for those with tighter shoulders!) Opens the bronchial pathways and clears the lungs. A lack of circulation through the shoulders impedes movement and destroys the spontaneous joys of life, this posture opens the chest muscles, the heart chakra and gives centeredness. Sinuses begin to drain and the immune system is strengthened in this pose.

13. Diamond stretch pose – inner edges of the feet together, thighs open, torso bending forward. Minimum of 10 breaths.

Allows for great flexibility in the hip sockets, alleviates back strain and reduces stagnant energy in the legs. Pushing slightly towards the hollow of the abdomen with the hands to either side of the body opens the sides and elongates the spine. Releases strain in the head, neck, and extremities of the body. 

14. Any movements or asana that your body needs – time open. Its not to think about but to let go into.

15. Shivasana – the corpse pose. Let the flow of breath be even and keep witness at the third eye. Minimum of 25 breaths.

The mind as well the body and internal organs are rested. The nervous system is relaxed, the heart beat slowed and muscular energy is kept to a minimum. Keeping the posture without sinking into sleep or losing control of the busy, wandering waves of the mind is a masterful Yoga. In assuming the posture of Divine dissolution, the inner world of the psyche is made calm.

http://www.pranamandir.com

PRANA MANDIR Vinyasa Yoga Teacher Training – copyright © 20012 Lea Kraemer