Boost
22 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (A) : 3 Minutes
UPLIFT Kriya (B) : 11 Minutes
UPLIFT Meditation (C) : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(A) Warm ups
1) Sufi Grind : 1 Minute Total (30 sec, 30 sec)
Sitting flat on the floor with your hands holding onto the knees, circle your torso around in one direction. Continue and then switch directions.
2) Cat Cow : 1 Minute
Come onto the hands and knees. Hands on the ground under the shoulders, knees hip width apart so the thighs are parallel. Inhale as you tilt your pelvis up, lift your head up and flex your belly down. Exhale as you curl your navel spine up in an arched position with the head down and pelvis tilted down. Keep the arms straight. Continue rhythmically with the breath, not pausing, but keeping a steady flowing movement.
(B) UPLIFT Kriya
1) Lotus : 1 Minute
Lie on your stomach with your forehead on the ground. Press hip and tops of your feet into the ground. On an inhale, lift the shoulders off the ground and possibly interlacing the fingers, pull the chest away from the ground while keep the chin tucked. As you exhale, reverse the movement coming back to the ground relaxing everything down. Continue 1 minute.
To End: Inhale up a final time with a deep breath. Exhale turn your head to the left and rest on your stomach.
2) Bow Pose: 1 Minute
Still lying on the stomach reach your arm behind you to grab the outside of your ankles (or wrap a towel/strap around the legs and hold onto both ends). Peel the head, chest and knees away from the ground. Hold this position while breathing deeply. If possible rock up and down along your belly. Continue for 1 minute.
To End: Inhale deeply and exhale down turning your head to the right and rest on your stomach.
3) Seated Salutations: 1 Minute
Come sit kneeling. Sitting your sits bones on top of your heels if possible. Bring the hands into prayer pose in front of the heart. As you inhale extend your arms out in front of you while bowing your head down to the floor. As you exhale return to the original position. Continue to move with your breath.
4) “Fish Flop”: 1 minute
Lie on your back. Begin to move the entire body wildly with no pattern or rhythm. Bounce the hips, swing the arms, shake the legs, lift the shoulder, GO WILD.
5) Cobra Lifts with Sitali Pranayama: 1 minute
Return to lying on the stomach with the tops of your feet, hips, chest and forehead on the ground. Have the hands under the shoulders with finger spread wide, pull the shoulder blades down the back and traction the palm in towards the body. Inhale through the tongue (or over the tongue) as you slowly press up into cobra, exhale through the nose as you slowly return the chest and forehead to the floor. Continue pressing up and down with the sitali breath.
6) Silent Mantra: 2 Minutes
Sit tall with the legs crossed. Place the right hand in the left resting them in the lap. Inhale and suspend the breath. On the held breath mentally chant “Har Har Wahe Guru” focusing “Har” at the Navel, “Har” at the Heart Center, “Wah” at the throat, “Hay” at the third eye, and “Guru” at the Crown of the Head.
Do as many repetitions of the mantra as you can per held breath. Then exhale and repeat.
(C) UPLIFT Mantra Meditation (Har Mantra and Pumping the Navel)
The following mantra is perfect for pumping the navel, creating the tappa heat to awaken the Kundalini, and awakening the whole spine.
Sit in Easy Pose (or any seated posture), bring your hands into Gyan Mudra, (thumbs and forefingers touching), and chant in a monotone, enunciating each sound rhythmically:
HARI HARI HARI HAR
HARI and HAR represent the embodiment of the Infinite. "Har" mantras relate to the Earth and are for manifesting and prosperity.
As you softly repeat HARI HAR, place your tongue on the roof of your mouth to make the "R" sound. It won't sound like an American or Spanish "R," but it will stimulate the upper palate in a way that activates the pituitary and pineal glands.
On each syllable of the mantra, lightly pull the navel toward the spine and release. Focus on your navel as your center. Build navel power by creating heat. It is critical to generate and feel the heat because it is this tappa that descends to the base of the spine to activate the Kundalini.
As you lightly pump the navel and feel the muscles involved, you will feel these muscles connect down to the base of the spine. As you become aware of these muscles, you will experience that you can simultaneously pull the root lock at the anus. The heat at the navel activates the sensation of the connection. Pumping the navel and anus together engages the full root lock. As the spine becomes more alive, energy will flow up to the heart. Feel the "H" sound at the heart.
As you pump, also feel the pulse simultaneously at both the navel and at the third eye. Basically, play with the sounds and the delicate pumping to create awakening in your spine and to move the energy up the spine to the third eye.
Continue for 5 minutes. Then inhale deeply, relax and enjoy your experience.
UPLIFT
33 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (A) : 4 Minutes
UPLIFT Kriya (B) : 15 Minutes
UPLIFT Meditation (C) : 8 Minutes
Relaxation (D) : 3 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(A) Warm ups
1) Sufi Grind : 2 Minute Total (1 Minute, 1 Minute)
Sitting flat on the floor with your hands holding onto the knees, circle your torso around in one direction. Continue and then switch directions.
2) Cat Cow : 2 Minute
Come onto the hands and knees. Hands on the ground under the shoulders, knees hip width apart so the thighs are parallel. Inhale as you tilt your pelvis up, lift your head up and flex your belly down. Exhale as you curl your navel spine up in an arched position with the head down and pelvis tilted down. Keep the arms straight. Continue rhythmically with the breath, not pausing, but keeping a steady flowing movement.
(B) UPLIFT Kriya
1) Lotus : 1.5 Minute
Lie on your stomach with your forehead on the ground. Press hip and tops of your feet into the ground. On an inhale, lift the shoulders off the ground and possibly interlacing the fingers, pull the chest away from the ground while keep the chin tucked. As you exhale, reverse the movement coming back to the ground relaxing everything down. Continue 1 minute.
To End: Inhale up a final time with a deep breath. Exhale turn your head to the left and rest on your stomach.
2) Bow Pose: 1.5 Minute
Still lying on the stomach reach your arm behind you to grab the outside of your ankles (or wrap a towel/strap around the legs and hold onto both ends). Peel the head, chest and knees away from the ground. Hold this position while breathing deeply. If possible rock up and down along your belly. Continue for 1 minute.
To End: Inhale deeply and exhale down turning your head to the right and rest on your stomach.
3) Seated Salutations: 1.5 Minute
Come sit kneeling. Sitting your sits bones on top of your heels if possible. Bring the hands into prayer pose in front of the heart. As you inhale extend your arms out in front of you while bowing your head down to the floor. As you exhale return to the original position. Continue to move with your breath.
4) “Fish Flop”: 1.5 minute
Lie on your back. Begin to move the entire body wildly with no pattern or rhythm. Bounce the hips, swing the arms, shake the legs, lift the shoulder, GO WILD.
5) Cobra Lifts with Sitali Pranayama: 1.5 minute
Return to lying on the stomach with the tops of your feet, hips, chest and forehead on the ground. Have the hands under the shoulders with finger spread wide, pull the shoulder blades down the back and traction the palm in towards the body. Inhale through the tongue (or over the tongue) as you slowly press up into cobra, exhale through the nose as you slowly return the chest and forehead to the floor. Continue pressing up and down with the sitali breath.
6) Silent Mantra: 3 Minutes
Sit tall with the legs crossed. Place the right hand in the left resting them in the lap. Inhale and suspend the breath. On the held breath mentally chant “Har Har Wahe Guru” focusing “Har” at the Navel, “Har” at the Heart Center, “Wah” at the throat, “Hay” at the third eye, and “Guru” at the Crown of the Head.
Do as many repetitions of the mantra as you can per held breath. Then exhale and repeat.
(C) UPLIFT Mantra Meditation (Har Mantra and Pumping the Navel)
The following mantra is perfect for pumping the navel, creating the tappa heat to awaken the Kundalini, and awakening the whole spine.
Sit in Easy Pose (or any seated posture), bring your hands into Gyan Mudra, (thumbs and forefingers touching), and chant in a monotone, enunciating each sound rhythmically:
HARI HARI HARI HAR
HARI and HAR represent the embodiment of the Infinite. "Har" mantras relate to the Earth and are for manifesting and prosperity.
As you softly repeat HARI HAR, place your tongue on the roof of your mouth to make the "R" sound. It won't sound like an American or Spanish "R," but it will stimulate the upper palate in a way that activates the pituitary and pineal glands.
On each syllable of the mantra, lightly pull the navel toward the spine and release. Focus on your navel as your center. Build navel power by creating heat. It is critical to generate and feel the heat because it is this tappa that descends to the base of the spine to activate the Kundalini.
As you lightly pump the navel and feel the muscles involved, you will feel these muscles connect down to the base of the spine. As you become aware of these muscles, you will experience that you can simultaneously pull the root lock at the anus. The heat at the navel activates the sensation of the connection. Pumping the navel and anus together engages the full root lock. As the spine becomes more alive, energy will flow up to the heart. Feel the "H" sound at the heart.
As you pump, also feel the pulse simultaneously at both the navel and at the third eye. Basically, play with the sounds and the delicate pumping to create awakening in your spine and to move the energy up the spine to the third eye.
Continue for 8 minutes. Then inhale deeply, relax and enjoy your experience.
(D) Relaxation
Sitting in a relaxed position or laying on your back rest for 3 minutes.
ELEVATE
44 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (A) : 4 Minutes
UPLIFT Kriya (B) : 20 Minutes
UPLIFT Meditation (C) : 11 Minutes
Relaxation : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(A) Warm ups
1) Sufi Grind : 2 Minute Total (1 Minute, 1 Minute)
Sitting flat on the floor with your hands holding onto the knees, circle your torso around in one direction. Continue and then switch directions.
2) Cat Cow : 2 Minute
Come onto the hands and knees. Hands on the ground under the shoulders, knees hip width apart so the thighs are parallel. Inhale as you tilt your pelvis up, lift your head up and flex your belly down. Exhale as you curl your navel spine up in an arched position with the head down and pelvis tilted down. Keep the arms straight. Continue rhythmically with the breath, not pausing, but keeping a steady flowing movement.
(B) UPLIFT Kriya
1) Lotus : 2 Minute
Lie on your stomach with your forehead on the ground. Press hip and tops of your feet into the ground. On an inhale, lift the shoulders off the ground and possibly interlacing the fingers, pull the chest away from the ground while keep the chin tucked. As you exhale, reverse the movement coming back to the ground relaxing everything down. Continue 1 minute.
To End: Inhale up a final time with a deep breath. Exhale turn your head to the left and rest on your stomach.
2) Bow Pose: 2 Minute
Still lying on the stomach reach your arm behind you to grab the outside of your ankles (or wrap a towel/strap around the legs and hold onto both ends). Peel the head, chest and knees away from the ground. Hold this position while breathing deeply. If possible rock up and down along your belly. Continue for 1 minute.
To End: Inhale deeply and exhale down turning your head to the right and rest on your stomach.
3) Seated Salutations: 2 Minute
Come sit kneeling. Sitting your sits bones on top of your heels if possible. Bring the hands into prayer pose in front of the heart. As you inhale extend your arms out in front of you while bowing your head down to the floor. As you exhale return to the original position. Continue to move with your breath.
4) “Fish Flop”: 2 minute
Lie on your back. Begin to move the entire body wildly with no pattern or rhythm. Bounce the hips, swing the arms, shake the legs, lift the shoulder, GO WILD.
5) Cobra Lifts with Sitali Pranayama: 2 minute
Return to lying on the stomach with the tops of your feet, hips, chest and forehead on the ground. Have the hands under the shoulders with finger spread wide, pull the shoulder blades down the back and traction the palm in towards the body. Inhale through the tongue (or over the tongue) as you slowly press up into cobra, exhale through the nose as you slowly return the chest and forehead to the floor. Continue pressing up and down with the sitali breath.
6) Silent Mantra: 5 Minutes
Sit tall with the legs crossed. Place the right hand in the left resting them in the lap. Inhale and suspend the breath. On the held breath mentally chant “Har Har Wahe Guru” focusing “Har” at the Navel, “Har” at the Heart Center, “Wah” at the throat, “Hay” at the third eye, and “Guru” at the Crown of the Head.
Do as many repetitions of the mantra as you can per held breath. Then exhale and repeat.
(C) UPLIFT Mantra Meditation (Har Mantra and Pumping the Navel)
The following mantra is perfect for pumping the navel, creating the tappa heat to awaken the Kundalini, and awakening the whole spine.
Sit in Easy Pose (or any seated posture), bring your hands into Gyan Mudra, (thumbs and forefingers touching), and chant in a monotone, enunciating each sound rhythmically:
HARI HARI HARI HAR
HARI and HAR represent the embodiment of the Infinite. "Har" mantras relate to the Earth and are for manifesting and prosperity.
As you softly repeat HARI HAR, place your tongue on the roof of your mouth to make the "R" sound. It won't sound like an American or Spanish "R," but it will stimulate the upper palate in a way that activates the pituitary and pineal glands.
On each syllable of the mantra, lightly pull the navel toward the spine and release. Focus on your navel as your center. Build navel power by creating heat. It is critical to generate and feel the heat because it is this tappa that descends to the base of the spine to activate the Kundalini.
As you lightly pump the navel and feel the muscles involved, you will feel these muscles connect down to the base of the spine. As you become aware of these muscles, you will experience that you can simultaneously pull the root lock at the anus. The heat at the navel activates the sensation of the connection. Pumping the navel and anus together engages the full root lock. As the spine becomes more alive, energy will flow up to the heart. Feel the "H" sound at the heart.
As you pump, also feel the pulse simultaneously at both the navel and at the third eye. Basically, play with the sounds and the delicate pumping to create awakening in your spine and to move the energy up the spine to the third eye.
Continue for 11 minutes. Then inhale deeply, relax and enjoy your experience.
(D) Relaxation
Sitting in a relaxed position or laying on your back rest for 5 minutes.
