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Clear en­ergy blocks and set­tle into a med­i­ta­tive state with this gen­tle asana prac­tice from Alan Fin­ger.

Yoga Journal - - Practice Well -

KRIYA YOGA IS ALL ABOUT pu­ri­fy­ing your con­scious­ness, says Alan Fin­ger, and from there, med­i­ta­tion be­comes easy. “You’re able to sit and do noth­ing, which is re­mark­able,” he says. “Be­cause when you’re do­ing noth­ing, you’re ac­tu­ally tun­ing in to un­bound, uni­ver­sal in­tel­li­gence. That’s when in­spi­ra­tion, in­tu­ition, and in­sight come to us.”

The Kriya Yoga prac­tice Fin­ger shares here serves as a great in­tro­duc­tion to his up­com­ing Mas­ter Class on ISHTA med­i­ta­tion. In it, he com­bines asana with breath and sound to help you pre­pare for med­i­ta­tion by bring­ing con­scious­ness to the brahma nadi (divine chan­nel), the line of en­ergy that trav­els from the top of your head to the mid­dle of your pelvic floor, gov­ern­ing in­tel­li­gence. As you move through the poses be­low, keep your fin­gers closed, as this de­vel­ops more of an in­ner fo­cus. On an in­hala­tion, bring aware­ness down the brahma nadi, from the top of your head to your pelvic floor. On your ex­ha­la­tion, sense a dis­tri­bu­tion of en­ergy from just in front of your sacrum, at the bot­tom of your spine, into each cell of the body. On the in­hala­tion, think sa, which is the sound of in­spi­ra­tion. On the ex­ha­la­tion, think hum which is the sound of trans­for­ma­tion.

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