Asanas
Yoga postures (āsanas), combined with breath and mindfulness, help regulate the nervous system: slow, deliberate movement and breathing transition the body out of fight/flight/freeze into more restful states, allowing stored tension to ease.
āsanas foster reconnection with the body and inner awarenes, a person becomes more able to sense what’s happening beneath the surface (tightness, emotional charge, breath holding) and respond with gentleness rather than overwhelm.
These practices also create safe space for emotional release. Certain poses, especially those that open the chest, hips, or throat — allow stored feelings to surface, often without needing to verbalize them. Over time this builds capacity: the ability to stay present with discomfort, tolerate emotional waves, and bounce back, which is at the heart of resilience.
In Fish Pose, you lie on your back, arching your thoracic spine so that your chest lifts upward, shoulders roll back,
and the throat opens as your head either gently rests back on the floor or is supported. This expands the front body—stretching the chest,
throat, intercostal muscles (between ribs), and neck, while also stimulating the thyroid and parathyroid glands.
This physical expansion helps correct rounded shoulders and forward-head posture (common effects of stress and long sitting),
improves lung capacity, and promotes deeper, more heart‑centered breathing
Matsyasana Fish Pose
Arabic
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Kirtan Kriya
is a transformative meditation practice in Kundalini Yoga that utilizes the mantra "Sa Ta Na Ma" along with specific hand mudras and visualization techniques.
Emotional Balance: The rhythmic chanting and hand movements help calm the nervous system, reducing stress and anxiety levels.
Spiritual Growth: The practice fosters a deeper connection to one's true self, promoting inner peace and spiritual awareness.
Cognitive Enhancement: Regular practice has been shown to improve memory, focus, and overall brain function by enhancing neuroplasticity.
Posture: Sit comfortably with your spine straight.
Mudras: Touch your thumb to each finger in sequence:
Sa: Thumb to index finger
Ta: Thumb to middle finger
Na: Thumb to ring finger
Ma: Thumb to little finger
Chanting: Recite the mantra aloud, whisper, and then silently in the following sequence:
2 minutes aloud
2 minutes whispering
4 minutes silently
2 minutes whispering
2 minutes aloud
Visualization: As you chant, visualize light entering through the top of your head and exiting through the center of your forehead, forming an "L" shape.
Camel Pose, or Ustrāsana,
In Fish Pose, you lie on your back, arching your thoracic spine so that your chest lifts upward, shoulders roll back,
and the throat opens as your head either gently rests back on the floor or is supported. This expands the front body—stretching the chest,
throat, intercostal muscles (between ribs), and neck, while also stimulating the thyroid and parathyroid glands.
This physical expansion helps correct rounded shoulders and forward-head posture (common effects of stress and long sitting),
improves lung capacity, and promotes deeper, more heart‑centered breathing
Asanas
Yoga postures (āsanas), combined with breath and mindfulness, help regulate the nervous system: slow, deliberate movement and breathing transition the body out of fight/flight/freeze into more restful states, allowing stored tension to ease.
āsanas foster reconnection with the body and inner awarenes, a person becomes more able to sense what’s happening beneath the surface (tightness, emotional charge, breath holding) and respond with gentleness rather than overwhelm.
These practices also create safe space for emotional release. Certain poses, especially those that open the chest, hips, or throat — allow stored feelings to surface, often without needing to verbalize them. Over time this builds capacity: the ability to stay present with discomfort, tolerate emotional waves, and bounce back, which is at the heart of resilience.
Matsyasana Fish Pose
In Fish Pose, you lie on your back, arching your thoracic spine so that your chest lifts upward, shoulders roll back,
and the throat opens as your head either gently rests back on the floor or is supported. This expands the front body—stretching the chest,
throat, intercostal muscles (between ribs), and neck, while also stimulating the thyroid and parathyroid glands.
This physical expansion helps correct rounded shoulders and forward-head posture (common effects of stress and long sitting),
improves lung capacity, and promotes deeper, more heart‑centered breathing
Camel Pose, or Ustrāsana,
Camel Pose, or Ustrāsana, is a deep kneeling backbend in yoga that opens the front of the body. As you arch back from the knees and reach your chest upward (often reaching for the heels or resting hands on the lower back), it stretches the throat, chest, abdomen, hip flexors and thighs, while strengthening the spine, back muscles, glutes, and shoulders.
Because Camel Pose expands the front body and lifts the chest, it helps counteract slouching and rounded shoulders.It also stimulates breathing by opening up the rib cage, which can energize the body and produce emotional release (especially in the chest/throat area)
Kirtan Kriya
is a transformative meditation practice in Kundalini Yoga that utilizes the mantra "Sa Ta Na Ma" along with specific hand mudras and visualization techniques.
Emotional Balance: The rhythmic chanting and hand movements help calm the nervous system, reducing stress and anxiety levels.
Spiritual Growth: The practice fosters a deeper connection to one's true self, promoting inner peace and spiritual awareness.
Cognitive Enhancement: Regular practice has been shown to improve memory, focus, and overall brain function by enhancing neuroplasticity.
Posture: Sit comfortably with your spine straight.
Mudras: Touch your thumb to each finger in sequence:
Sa: Thumb to index finger
Ta: Thumb to middle finger
Na: Thumb to ring finger
Ma: Thumb to little finger
Chanting: Recite the mantra aloud, whisper, and then silently in the following sequence:
2 minutes aloud
2 minutes whispering
4 minutes silently
2 minutes whispering
2 minutes aloud
Visualization: As you chant, visualize light entering through the top of your head and exiting through the center of your forehead, forming an "L" shape.