by Brandon Spratt: This sequence from Live Be Yoga ambassador, Brandon Sprat, will help you open your heart and expand your aura to attract more goodness into your life…
Live Be Yoga ambassadors Lauren Cohen and Brandon Spratt are on a road trip across the country to sit down with master teachers, host free local classes, and so much more—all to illuminate the conversations pulsing through the yoga community today.
Our hearts experience so much in this lifetime. Keeping them open, clear, and stable can be challenging as there are so many forces in this existence that make us want to collapse, close and shut down our heart center. However, there are just as many forces that are loving, inspiration and encouraging.
This Kundalini Yoga set called Aura Kriya works to reset your electromagnetic field so you can attract positive energy and repel negativity. If you have been feeling a little “off” lately, this set will give you that jumpstart you may need or crave.
See also A Beginner’s Guide to Kundalini Yoga.
Each exercise can be practiced anywhere from 90 seconds to 3 minutes. But whatever amount of time you choose to practice each exercise, make sure you practice the same amount of time for each one.
As with all Kundalini sets, we start by tuning in. Here’s how:
- Take a comfortable seat, close your eyes, and place your hands in prayer pose at your heart center
- Chant the Adi Mantra three times: Ong namo guru dev namo (I bow to the divine teacher within)
- Inhale deeply, suspend the breath, and release.
Sitting in easy pose, inhale as you make a slow circle from the sacrum in a clockwise direction, opening up the heart and chest.
Sufi Grind Cont.
Exhale as you round the back, caving the chest. Rotate in a circular motion for one minute. Then begin to move counterclockwise. Keep your eyes closed and focused at the third eye point, between your brows. Breath Deeply. This is a great exercise for digestion.
Sitting in easy pose, bring both arms up to a 60-degree angle. The thumbs point up towards the sky and the rest of the fingers curl in towards the pads of the hands. Now begin breath of fire, rapidly inhaling and exhaling with a pumping motion from the navel point. This exercise balances the hemispheres of the brain, strengthens the electromagnetic field, (aura) and opens the heart. Practice this for 90 seconds to three minutes.
Still in easy pose, bring you hands to your shoulders with thumbs on your back behind you. Keep the arms parallel to the ground. Do not let them drop.
Spinal Twist Cont.
Inhale through the nose powerfully as you twist to the left and exhale powerfully (also through the nose) as you twist to the right. Continue this for 90 seconds to three minutes. If you get dizzy at all make sure to take a break: return to center and begin again once you have enjoyed a couple breaths and stabilized the energy. This is great to bring the energy from the lower spine to the mid and upper spine. It breaks up the stiffness and tightness in the vertebras of the mid-spine.
Sitting comfortably, bring your arms out to a T shape. Both palms face up. Eyes closed, focused at the brow point. Begin a powerful and steady breath of fire again. This helps to release emotion and anger from the body. Continue for 90 seconds to 3 minutes.
Now, bring your hands to your shins and inhale forward, as the chest opens.
Spinal Flex Cont.
Exhale and round the back, so the back of the heart opens. Keep the chin parallel with the ground and continue for 90 seconds to three minutes. This exercise helps to harmonize our brainwaves, so they all work together.
Stretch your legs out in front of you. Hands will rest behind you. Begin lifting up through the chest. Long deep breaths here. Really focus on the lifting of the chest as if a string is pulling it towards the sky. If its comfortable for you, release your head back and breathe deeply. Continue deep breathing here, opening the heart for 90 seconds to 3 minutes.
Now that we have done all this wonderful work for the body, it’s time to focus the energy into our third eye for inner transformation. Mentally chant the mantra “Sa Ta Na Ma” in your mind (not out loud) for 3 to 11 minutes. This mantra translates as “Infinity, Life, Death, Rebirth.” Whatever time you choose, commit to it and stay steady. Breath deeply the entire time. This is a great exercise to help focus the mind and transform old behavioral patterns.