Daily Sadhana

Today I will discuss my daily devotion, or sadhana, that I practice in the morning. Practicing a daily devotion is as important to me as breathing, so I try to practice every day. It fills me with not only joy, but also contentment. I draw my inspiration for my daily sadhana from Kundalini yoga and Buddhism. In future posts I will go into more depth of the inspirations I receive from yoga and Buddhism. I am also influenced by Hinduism in some parts of my daily devotion. I have read many texts about kundalini yoga, Buddhism and Hinduism. These eastern practices feel natural and energizing to me in many ways that western practices do not. I feel a connection to earth and all the people and animals and rocks, trees, etc.

Here are the guidelines for Sadhana from Yogi Bhajan:

Daily Sadhana
Practice before sunrise.
No meal before (can have a few almonds).
Take a cold shower.
Wear white or light colored clothes in natural fabrics.
Use a head covering.
Take 30 seconds or more between exercises to relax and be present.

1. Do some wake up exercises or Breath of Fire (in or out of bed) to get you going.
2. Take a cold shower (or end a warm one with cold) to stimulate blood flow to the capillaries.
3. Sit down on mat and take a few minutes to be silently present to your breath and feel the sensations in your body.
4. Tune in with the Adi Mantra 3 times: Ong Namo Guru Dev Namo
5. Do warm up exercises of your choice.
6. Perform your chosen kriya.
7. Deeply relax.
8. Meditate.
9. Enjoy silent time with yourself.
10. Conclude with a prayer, closing song*, and three long Sat Nams. (long on Sat, short on Nam)
11. Do some standing grounding exercises, if you wish.
12. Do some dancing or free form movement, if you wish.

*Closing song: May the long time sun shine upon you, All love surround you, and the pure light within you, guide your way on. 

Warm up Exercises:

1. Pelvis rotations, 26 rotations or 1-2 minutes each side
2. Spinal flex, 108 times or 1-3 minutes; to end: Inhale deeply, hold the breath, apply rootlock, exhale and relax.
3. Spinal flex on heels, 1-2 minutes
4. Neck rolls, at least 1 minute each side
5. Side twists (on heels), 1-2 minutes or 26 times; to end: Inhale, center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at heart center.
6. Side bends (can be done standing), 26 times or 1-2 minutes.
7. Shoulder shrugs, 1-2 minutes; to end: Inhale up, hold the breath, apply rootlock, exhale and relax.
8. Cobra pose with long, deep breathing or Breath of Fire, 2-3 minutes; to end: inhale, hold the breath, pull energy up with rootlock. Exhale very slowly and come down one vertebra at a time. Relax 1-3 minutes.
9. Rock and Roll on spine, 1-2 minutes
10. Alternate leg stretches, spread legs wide, continue with powerful breathing 1-2 minutes each side.
11. Life Nerve (hamstring stretch) breathe long and deep or Breath of Fire, 1-2 minutes on each side; to end: inhale deeply and exhale several times, deepening stretch. Slowly come up. Bounce legs and switch sides. 
12. Cat Cow, 1-3 minutes; to end: inhale in saggy cow, hold, pull energy up the spine with rootlock. Exhale and relax on heels. Sit quietly and let the breath slow down. Feel the energy circulate. Concentrate on the 3rd Eye.
13. Bridge, 12 times up to 26 times; to end: Inhale up, hold the breath for ten seconds, pull in the navel and apply rootlock. Then relax down, stretching the legs out. Totally relax and feel the energizing effects of the exercise.
14. Deep Relaxation.