| At the heart of personal yoga practice, regardless of | | | | sometime after that. This helps to sequentially increase |
| whether it is Hatha Yoga or Kundalini Yoga, lies yoga | | | | the vibration of the energy higher and higher. |
| sets. The building block for these sets are, of course | | | | 4. Yoga Breathing Guidelines: |
| yoga poses and exercises, and how to put them | | | | For most exercises and postures a corresponding |
| together in order to design effective sets and routines | | | | breath is indicated. In most cases, there are several |
| is a key aspect of yoga as well. In this article I would | | | | options available that allow you to breathe at a level |
| like to give you six important guidelines on how to | | | | which is comfortable for you. So advanced |
| construct these sets. | | | | practitioners might do Breath of Fire, while a beginner |
| 6 Guidelines for Designing Kundalini & Hatha Yoga | | | | might do Long Deep Breathing with a particular pose. |
| Sets: | | | | One rule with yoga breathing though, is that generally |
| 1. Who Should Design Yoga Sets: | | | | you should inhale when expanding the chest and |
| Do not try to design a set if you are just beginning | | | | abdominal region and exhale during the movement |
| yoga practice. Attend some classes first and develop | | | | which contracts these regions. This allows for |
| your personal practice before tying to design your | | | | maximum benefit from the movements and exercises. |
| own routines and sets. The last thing you want to do is | | | | 5. Rest Periods: |
| practice yoga and create more injuries and imbalances | | | | It is wise to design specific rest periods within a set. |
| for yourself. | | | | The one important aspect though of rest, which should |
| 2. Yoga Sets Should be Balanced: | | | | be included in every Kundalini Yoga kriya, is a period of |
| This is one of the most important aspects of a yoga | | | | relaxation at the end of the kriya. |
| set. By balance here I mean that the poses that twist | | | | This relaxation time is critical to allow the body to |
| and stretch you one way, should at some point be | | | | assimilate all the energy that has been awakened by |
| balanced with poses that twist and stretch you the | | | | the yoga exercises. It is during this time, the body heals, |
| other way. Similarly, you should design sets that stretch | | | | grows and nourishes itself. |
| both arms, both legs, etc, equally if possible. In addition, | | | | 6. Warm-Ups: |
| rotations done in one direction should be followed by | | | | If your set consists mostly of difficult yoga poses and |
| rotations done in the other direction. | | | | exercises only, make sure you do a warm-up set first |
| So if in your set you have a backward bending yoga | | | | before jumping into advanced postures. If you plan to |
| posture, then at some point it is wise to have a | | | | do your set only, then ensure that it first starts off with |
| forward bending yoga pose as well. As an example, if | | | | simple yoga postures and movements, so that you are |
| you employ Cobra Pose early in your set, you can | | | | properly warmed up, then moves on to the more |
| balance it with the Forward Bending Pose sometime | | | | challenging exercises. Warm-ups and not overdoing it |
| later. This will ensure that you don't end up creating | | | | are your best defenses against injury. |
| sets after which you feel out of balance and | | | | Summary of Making Your Own Yoga Sets: |
| un-centered. | | | | The sciences of Yoga, Meditation, Ayurveda, etc, are |
| 3. Chakras Work Should Be Done Low to High: | | | | tools to help you in your own unique path to spiritual |
| In general the rule to follow, especially for Kundalini | | | | awakening. Designing your own Yoga Sets, to help |
| Yoga Kriyas, is to start working on the lower chakras | | | | you overcome your personal challenges, I think is a |
| first and then move up towards the higher chakras. So | | | | valuable skill to learn. I hope the guidelines above help |
| you would tend to do an exercise like Crow Pose, | | | | you maximize the benefits from your personal yoga |
| which works on the Root Chakra, early in the set and | | | | practice. |
| do Stretch Pose, which works on the Navel Chakra, | | | | |