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It explains how Kundalini ni Yoga integrates breath, mudra, eye focus, mantra, body locks, and postures to support balance across body, mind, and soul. The guide covers tuning in with the Adi Mantra, typical class structure, kriya meaning and outcomes, and clear practice guidelines for before, during, and after sessions. 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Evening at sunset or before bedtime is also recommended, along with choosing a quiet, consistent location and setting a clear intention.","Answer","https://schema.org",{"og:url":83,"og:type":116,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":118,"canonical":83},"index,follow",{"doc_id":120,"site_id":62},267997,1790413076,{"code":4,"msg":5,"data":123},{"doc_id":120,"user_id":124,"nickname":92,"user_avatar":125,"doc_module":4,"category_id":44,"category_name":45,"doc_title":65,"doc_description":67,"doc_content":126,"file_id":127,"file_url":128,"file_type":129,"file_size":130,"view_count":29,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":131,"language":132,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":133,"faqs":134,"seo_title":135,"seo_description":67,"update_tm":136,"read_time":137},4398048950312,"https://ap-avatar.wpscdn.com/avatar/400002538284de19e3c?_k=1778320343897328908","3 H O F O U N DA T I O N I N T E R N A T I O N A L  \neSo stice  \nKundali ni Basics  \nTa b le of C o n t e n ts  \n3  \nThe Yoga of Awareness  \n6  \nMeditation  \n1 2  \nMudra  \n4  \nTuning In & Class Structure  \n7  \nPranayam & Breath of Fire  \n1 3  \nBandhas  \n5  \nWhat is a Kriya?  \n9  \nMantra  \ne S o l s t i c e 2 0 2 2 - K U N D A L I N I B A S I C S 3  \nTHE YOGA OF AWARENESS  \nKundali ni Yoga is a dynamic , powerful tool that is designed to give you an experience of your soul.  \nThe technology of K und ali ni Yoga precisely and consciously combines breath , mudra , eye-focus , mantra , body locks , and postures to balance the glandular system , strengthen the nervous system , expand lung capacity , and purify the blood. It brings balance to the body , mind , and soul.  \nKundali ni Yoga is a yoga for householders , for people who have to cope with the daily challenges and stresses of holding jobs , raising families , and managing businesses . I t is a path for everyone who wants the skills to cope successfully with the challenges o f our times .  \nTUNING IN & CLASS STRUCTURE  \nIn K und ali ni Yoga , before every class and personal practice we tune in with the Adi Mantra - Ong Namo Guru Dev Namo . This mantra is used for connecting with the wisdom and divine flow within each of us . It is chanted at least three times before practicing Kundali ni Yoga . It is also very useful when we just need to be focused.  \nINSTRUCTIONS  \n Tune in before every class or personal practice  \n Chant the mantra - 3 to 5 times  \n Hands are held in Prayer Pose , palms together at the the center of the chest with the fingers slightly away from the thumbs , whose sides firmly touch the sternum . Fingers are pointing up.  \nCLASS STRUCTURE  \nThe typical structure of a Kunda lin i Yoga c lass i s as follows:  \n Tune In  \n Warm-up exercises  \n Kriya or series of k riyas  \n Deep relaxation  \n Meditation  \n Closing affirmations and singing Long Time Sun  \nWHA T IS A KRI YA?  \nThe word kriya means action . In K und ali ni Yoga a k riya i s a series of postures , breath , & sound that work toward a specific outcome . There are kriyas that support the liver , balance the glandular system , stimulate the pituitary , increase the flexibility of the spine , and many more . Each kriya h as a different effect , but all work on all levels of your being.  \nPRACTICE GUIDELINES  \nBefore You Begin:  \n Consume only a light snack and water in the 2-3 hours prior to practicing.  \n Turn off all cell phones and other distractions .  \n Have drinking water handy.  \n Wear loose , comfortable clothing and a natural-fiber head covering ( e .g. , bandana , scarf, cap) , if you choose .  \n Have a soft surface like a yoga or exercise mat to si t on .  \n Have a shawl/blanket to keep the spine warm in relaxation or meditation .  \n If you are tight in the lower back , hips , or legs , use a pillow or cushion to elevate yourself during meditation and seated postures .  \n Tune-in with the Adi Mantra: chant Ong Namo Guru Dev Namo three times before beginning any warm-ups , kriyas , or meditation .  \nDuring Your Practice:  \n Listen to your body; do what works for you .  \n In a live class , feel free to ask for clarification on instructions .  \n Drink water as needed between exercises .  \n Remember the Moon! During the heaviest part ( one to three days) of a woman ' s monthly menstruation , avoid strenuous yoga . In particular , do not do: Bow Pose , Breath of Fire , Stretch Pose , Camel Pose , Locust Pose , Root Lock , Sat Kriya , inversions ( e .g. , Shoulder Stand) , or strenuous leg lifts . Instead , visualize yourself doing the posture or ask the teacher for a modification .  \nAfter Your Practice:  \n Drink lots of water .  \n Pay attention to your physical , emotional , and mental self.  \n Consider incorporating what you experienced in class into the rest of your life , particularly the “simple” things like long , deep breathing and a lengthened spine .  \nMEDITATION  \nMeditation in K und ali","cbCaih3TF85LXSlh","https://ap.wps.com/l/cbCaih3TF85LXSlh","pdf",7282931,13,"English","# The Yoga of Awareness\n# Tuning In & Class Structure\n## Instructions\n## Class Structure\n# What is a Kriya?\n## Practice Guidelines\n# Meditation\n## Practice Guidelines\n## When to Meditate\n## Location\n# Pranayam & Breath of Fire\n## Principles to Remember","[{\"question\":\"What key guidance is given for meditation practice and timing?\",\"answer\":\"Meditation can be done any time that works, with amrit vela (about 2.5 hours before sunrise) highlighted as best. Evening at sunset or before bedtime is also recommended, along with choosing a quiet, consistent location and setting a clear intention.\"}]","eSolstice 2022 - Kundalini Yoga Basics | PDF",1789427400,33]