Kundalini yoga exercises with Alexey Merkulov. Kundalini yoga for beginners: asanas, tips and reviews

Kundalini Yoga is called the Yoga of Awareness. It is a dynamic, powerful tool designed to tap into your soul's experience.

Alexey Merkulov, a famous teacher who promotes Kundalini yoga. He, the one whose life was almost destroyed by drugs, thanks to the Kundalini technique, was transformed not only physically, but also spiritually. All ideas about the world around us have changed dramatically in better side. Life and everything around began to sparkle with new colors, meaning appeared. But, as Alexey himself says, the process, which has been going on for 17 years, is not over yet, it is still moving forward along with the knowledge of the principles of Kundalini yoga.

Kundalini Yoga uses the mental, physical and nervous energies of the body and places them in the realm of the will, which is the instrument of the soul. This technology precisely and consciously combines: breath, mudra, eye-focus, Kundalini yoga mantras, body locks and poses to balance respiratory system, strengthen nervous system, expand lung capacity and purify the blood. It brings balance to the body, mind and soul.

Kundalini yoga with Alexey Merkulov is a real opportunity:

achieve your goals faster;
relieve stress and tension;
experience the intoxicating feeling of freedom and true joy;
activate internal energy;
recognize states of peace and happiness.

Purpose

A. Merkulov emphasizes that Kundalini yoga is intended for a modern person - a busy person who must perform many responsibilities every day, but does not want to lose the opportunity to communicate with himself.

To do this, you need to consciously practice five techniques with your body, mind and spirit:

Asanas (yoga poses).
Pranayama (breath work).
Meditation.
Mantras (sounds, singing).
Mudras (hand gestures).

The combination of these elements is a tool that is used to develop creative energy. It is hidden in each of us, in a place called the first chakra or Muladhara. Through the practice of yoga, the Kundalini energy begins to vibrate and is directed upward along the spine, where the other chakras are located. There are a total of seven chakras, each of which is responsible for different mental functions:

joy;
openness towards people;
creation;
sexuality;
self-esteem;
intuition.

Disturbances in the flow of energy through the chakras cause common human problems in the 21st century:

anxiety;
dissatisfaction with oneself;
low self-esteem;
emotional swings;
poor contact with the environment.

A short excursion into the past

Nations replaced each other, civilizations flourished and fell into decline, new religions appeared, but yoga remained in one form or another.

No one knows exactly when yoga appeared. But, as research shows, archaeologists have discovered evidence of yoga, both physical and spiritual, dating back more than 5,000 years ago in one of the prosperous cities of that era: Mohenjo Daro and Harappa, in the Indus Valley (nowadays India, Pakistan, Afghanistan, Iran) .

The development of yoga paralleled the rise of Eastern spirituality, and prior to the centralized political power of religion, it was seen as a method of direct communication with the divine mind. The connection between spirit and body is the basis of yoga (the word "yoga" itself is the Sanskrit word for "union"), and it remains the longest-lasting spiritual practice in action today.

As the great Swami Vivekananda said: “Here is the greatest of altars, the living, conscious human body, and to worship this altar is much better than to worship dead symbols.”

Yoga today is an urban trend, rapidly growing and gaining popularity since the beginning of the 21st century.

The Irony of Yoga's Popular Status physical training, is that this practice is one of the oldest rituals known to man.

Meher Singh - Alexey Merkulov

In 1999, Alexey Merkulov was treated at the drug treatment clinic of Ya. Marshak, where he first encountered the principles and positions of Kundalini yoga and could not resist them. Drug addiction has gone into oblivion. Since 2002, he received permission to independently teach yoga, became a teacher at the Amritnam Sarovar school, a follower of the teachings of Yogi Bhajan (a student of the enlightened master Sant Hazar Singh). Yogi Bhajan became a Kundalini master when he was 16 years old.

“Love is my word. Become ten times better than me." - Yog Bhajan.

From that time on, he began to actively promote the principles of Kundalini throughout the CIS and Baltic republics, wrote many books and made videos.

He is an active participant in the annual Kundalini Yoga festivals held in the French Alps and attracting teachers from all over the world. Alexey Merkulov is among the founders Russian Federation teachers of Kundalini Yoga.

Merkulov considers participation in morning Sadhana to be great happiness and support in any period of life. For ten years he never changed this practice.

A person’s life is in constant motion, in an accelerated rhythm and is filled with problems and constant nervous shocks. Kundalini practice – current and effective remedy change your life and bring a touch of calm into it, feel happy.

Alexey not only conducts classes, he finds ways to increase the energy potential of everyone, observing the ancient traditions of sacred yoga.

He shares in his classes and in prepared educational materials wealth of knowledge, provides information and experience in the field of yogic life so that people have good health, happiness and spirituality. Merkulov’s main credo is one of the famous and immortal sayings of the teacher Yogi Bhajan: “Where there is skill, there is no place for mysticism.”

Welcoming a new day

The following teacher tips will help you properly adjust your body after waking up. Adjust your spine, navel area and nervous system so that you feel invigorated, awake and completely ready for a new day.

Still in bed:

Roll over onto your back. Close your eyes and place your hands on your face and stroke it with your hands.
Without removing your palms from your face, open your eyes. Slowly remove your hands from your face, keeping your eyes open so they can adjust to the light in the room. Massage your face with your fingertips.
Stretch your arms above your head and toes so that your body resembles a “stretching cat.”
Turn onto your right side and bring your knees to your chest for a second. This will strengthen the heart.
Turn onto your back and pull your knees to your chest and lower your head so that your nose is between them. Hug your knees with your hands.
Hold the Breath of Fire position for a minute and then move into the Mountain position. Place your forehead on the bed for a minute and breathe normally (this will help remove accumulated gases).
Turn around and lie on your back. Rub your palms and soles of your feet vigorously against each other. This will warm up the crystals accumulated in the nerve endings and clear the path of energy passing through the body.

Before you start

When starting classes using the method of Alexey Merkulov, be sure to sing the mantra. You can choose and learn any one you like, or just pronounce the words, repeating after Alexey.

The main thing here is to catch the sound, notes and vibration that accompanies the sounds. Just a few classes will show you that mantra is as much a part of Kundalini yoga as physical practice.

Mantras provide a certain and very clean space around a person, which cannot be spoiled by anything.

Place your palms together in a Namaste greeting at your heart center. The back should be straight, shoulders down, chin tucked in. Start chanting the chosen mantra.

Warming up

Place one foot forward and massage the Achilles tendon with your fingers (located above the heel).
When properly massaged, your toes should move slightly.

Exercise frog

Heels together, toes apart.
Distribute the weight evenly between your legs and arms, which rest on the inner part hips
Inhale and lift your heels together.
Exhale – lower yourself down and throw your head back.
Repeat the exercise at a fast pace.
Exhale and stretch up, feet on the floor, arms hanging along the body.

Deflections

Sit on the floor, legs straight, extended forward. Toes towards you.
Take your thumbs with your hands and press on your nails.
As you inhale, stretch up, as you exhale, bend down. As you inhale, fix the tension in your fingers.

Filling with energy

Lie on your back.
Place your arms along your body, palms facing inside up.
Close your eyes and relax.
As you inhale, relax and feel how a fresh portion of light energy is pouring into you, take it, catch it.
As you exhale, release all the accumulated negativity and tension that is holding you back.

After you finish your practice, be sure to chant the mantra to create a healthy space around you.

Kundalini yoga today

This is an urban trend that has been growing rapidly and gaining popularity since the beginning of the 21st century.

Translated from Sanskrit, “Kundalini” means “spiral serpent”. In early Eastern religion (long before Buddhism and Hinduism), it was believed that every person possesses divine energy at the base of the spine. This energy was considered the sacred energy of the creator. Energy is something we are born with, but we must make an effort to “unwind the snake”, thereby ensuring direct contact with the divine. Kundalini yoga is the practice of awakening our Higher Self and transforming potential energy into kinetic energy.

Kundalini is known as a niche form of yoga that has gained popularity in the New York and Los Angeles areas. Unlike most ancient religious philosophies, Kundalini does not support any strict rules or dogmas. Kundalini yoga together with Alexey Merkulov is a way to help a person living in the age of rapidly developing electronic means and nanotechnologies to recognize himself and find peace and tranquility in the soul and if you have:

There are problems in the sexual sphere.
You cannot express yourself and cope with emotions.
No creativity or passion.
Life is boring and monotonous.

If you:

It is not easy to express your thoughts and ideas.
No clear, clear thinking.
Failing to listen to others.
I like to gossip.

The time has come to attend classes with A. Merkulov or study on your own using videotapes or books published by an experienced teacher. Then:

condition improves;
develop their own principles;
willpower and endurance improve;
generosity, honesty, straightforwardness and openness;
responsibility for your actions.

Today's Western definition of Kundalini Yoga describes a specific type of exercise. But for the ancients, yoga was a sacred connection between spirit and body. Of the many yogas that have evolved over the past 5,000 years, Kundalini has been considered the most sacred.

It’s simply impossible not to admire and be inspired by your own achievements when looking at Merkulov’s metamorphosis. While undergoing treatment for drug addiction (once again), he met the founder of the French Kundalini Yoga Federation and received the master's blessing with just a glance.

Some 15 years have passed since then, and now kundalini yoga is automatically associated with Alexei Merkulov. Now he is a kundalini yoga instructor at the “Live” club and an adviser to the Federation of Kundalini Yoga Teachers of Russia.

In addition, Alexey Merkulov is a living example of the fact that neither kundalini yoga nor any other eastern technique will turn a normal Western person into a skinny bearded sage who sits on nails all day. Merkulov admits that he never leaves his laptop and leads a completely modern, active lifestyle outside of training.

If you are an ardent fan of yoga and want to introduce your man to this eastern practice, then using the example of Alexey Merkulov, you can convince him of the benefits of yoga and finally start practicing together.

Exercises

Before Alexey Merkulov’s kundalini yoga class, you must definitely sing a mantra. You can learn the mantra you like in advance, or simply repeat Alexey’s words. Here, the main thing is vibration, which shirks sounds. When doing yoga with Alexey Merkulov, you will involuntarily get used to the fact that it is an integral part of training. Mantras create a space around that cannot be spoiled by anything.

Let's set up - put your palms together at the heart center, pull your chin in, lower your shoulders, straight back. Deep breath, exhale. As we inhale, we begin to chant the mantra.
You put right leg forward, above the heel, we will massage the Achilles tendon with the fingers of both hands. If you do it correctly, your toes will begin to move from this movement. Repeat on the second leg.
Frog - heels together, toes apart, stand so that the weight is evenly distributed between the arms and legs. Hands rest on inner surface hips With an inhalation we rise up, heels together in weight, with an exhalation we go down, throwing our head back like a frog. Repeat at a dynamic pace.
With an inhalation, rise up, arms hanging freely, heels on the floor.
We sit on the floor, legs crossed, grasping our big toes, starting to move our body forward, bending back. We perform it dynamically - forward - backward.
Repeat the frog exercise.
Sit on the floor, stretch your legs forward, toes towards you. We take our thumbs, press on the nails, inhale upward, exhale - tilt down. As you inhale, fix the tension on your fingers.
Lie on your back, arms along your body, palms up, close your eyes and relax. With each inhalation, draw in the energy of light, with each exhalation, release all tension, all worries.
At the end of the kundalini yoga class with Alexei Merkulov, you need to chant the mantra again.

Alexey Merkulov is a man who overcame drug addiction and turned from a resident of drug dispensaries into a kundalini yoga teacher, advisor to Russian, European and International Federation Teacher of kundalini yoga, and also conducts classes on the “Live” TV channel. In addition, Alexey is actively involved in organizing speeches, seminars, and development trainings. He himself says that he did not choose kundalini yoga, but it chose him. Let’s talk in more detail about Merkulov in kundalini yoga, and about yoga in Merkulov’s life.

Story

In 1999, Alexey was once again admitted to the Marshak Clinic for treatment for drug addiction. Part of the treatment included kundalini yoga classes three times a day. By a fateful coincidence, Kart Singh, the founder of the French Federation of Kundalini Yoga Teachers, had just arrived in Moscow to conduct a seminar. Singh also came to give free lesson for drug addicts at the Marshak clinic, but Alexey did not go to it - it was not a mandatory class. However, you cannot escape from fate - in the corridor Merkulov came face to face with Singh and since then, the life of Alexei Merkulov has been inextricably linked with kundalini yoga.

Mekrulov about kundalini yoga

Alexey compares yoga to a boundless space, which is beyond the duality of life, because life itself is a contradiction of two principles: feminine and masculine, good and evil, light and darkness. A person does not change throughout his life, but spiritual growth with the help of kunadalini yoga gives him the opportunity to reveal his best qualities.

Each of us has a chance to go beyond the everyday and discover the divine principle within ourselves, but this is hampered by stereotypes, complexes, and the imposition of roles on ourselves. Kundalini yoga is not gymnastics, but a way to get rid of everything unnecessary.

From the very beginning of its popularization, Kundalini yoga classes have become part of the treatment of mentally ill, addicted, and depressed people. Alexey Merkulov, who himself went through all this, says that, first of all, a sick person must learn to listen to himself, because inside each of us there is already an answer. If a person does not learn to respect his inner teacher, he will not find one from the outside.

Principles of Kundalini Yoga

Kundalini yoga is the youngest direction of yoga, which originated from the most ancient style - tantra yoga. Kundalini yoga was created to give people the opportunity to achieve success in development as quickly as possible, we can say that it was created for modern people. Kundalini yoga consists of kriyas, and not the typical asanas that we are accustomed to from hatha yoga. Kriya is a moving set of asanas that is performed over a certain period of time.

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How Kundalini yoga saves lives

At that time, they were entering into a practical course of treatment. Therefore, patients were required to practice it three times a day. And although Alexey was not particularly enthusiastic about this, he went to classes. Because it was necessary, because the situation and the doctors forced it.

He did not immediately encounter the Kundalini style. As fate would have it, at that time one of the founders of the Kundalini Yoga Association in France happened to be in Moscow. And it was in the clinic that Alexey encountered this yogi, which radically changed his future life. Even then, he barely understood what “kundalini” was, but now you can safely download his own videos “Alexey Merkulov -” to torrent.

Then everything went from strength to strength. Already leaving the clinic as a different person, Alexey Merkulov realized: it occupies a significant part of his life. Therefore, he plunged into it completely and completely. Seminars, lessons, various sections and paid classes - Alexei grabbed everything he could afford.

Kundalini yoga with Alexey Merkulov in Penza - video

Now he can’t imagine life without Kundalina yoga. You can watch a video on the Internet with Alexey Merkulov, where mantras and asanas are described in detail. In addition, you can watch the video “Kundalini Yoga. Alexey Merkulov” download to your gadget (computer or even smartphone) for regular practice.

Focus on breathing and movement

Each asana in the Kundalini Yoga series is done with a specific breathing technique, which enhances the effect of the pose in order to release energy in the lower part of the body and allow it to move upward.

Sequences of Kundalini exercises (called kriyas) may consist of rapidly repeated movements combined with a specific breathing method.

Is Kundalini for you?

Kundalini is one of the most spiritual types of yoga. It goes beyond simple physical exercises, including breath-focused poses, meditation, mudras and chanting. However, Kundalini sequences can be very intense and physically. This type of yoga is for those who have neither physical nor mental problems.

Is Kundalini for you?

Kundalini literally means “spiral” and is represented metaphorically by the flexible snake at the base of the spine. The purpose of Kundalini practice is to unclench the snake and release this energy to the rest of the body. Health, strength, and overall harmony are the benefits that are included in Kundalini yoga.

Is Kundalini yoga good for beginners?

Kundalini is not much different from other forms of yoga. But, be prepared to dance, jump, hold long poses and breathe deeply and repeatedly. No two classes with the same poses are the same!

Kundalini yoga is great for beginners as it allows you to develop flexibility, push you past your comfort zone, and also gives you the opportunity to practice at your own pace, taking into account your physical abilities, desire and well-being.

What to wear to class?

Clothes should be comfortable and allow you to move comfortably! Make sure you wear clothes that can breathe and allow you to move so you can avoid being restricted in your practice.

What to wear to class?

Also, check the specific yoga class you're attending: some of the more traditional methods require you to wear white clothing exclusively.

What should I bring to class?

Bring a bottle of water, and if your studio doesn't provide mats and towels, bring those too.

What to expect from the internship?

Kundalini yoga varies from practice to practice. All classes will begin with an opening where you will sing and end with the same song to complete the deep meditation.

What to expect from the internship?

Expect to focus as much as possible on your breathing (in particular, the “breath of fire”, where air is sucked in rhythmically) and movements, dances. Kundalini has the power to untie and unblock the barriers within you, which is extremely joyful and serene.

Kundalini yoga with Alexey Merkulov

Alexey Merkulov has been teaching Kunalini yoga for over ten years. So you can practice this type of yoga with him live, attending classes in a special center in Moscow.

In addition, Alexey Merkulov regularly records kundalini yoga videos. In them he talks about the most important aspects of practice, which include both physical and meditation, manti. Alexey Merkulov encourages kundalini yoga to watch, repeating movements and techniques. This can completely replace classes in the gym. You can watch recordings on the yoga website, on YouTube, or search for “Alexey Merkulov - kundalini yoga” on torrent.

Alexey Merkulov and kundalini yoga - video

Kundalini is a type of yoga that includes asanas, mantras, meditation practices and special breathing techniques. The goal of the training is to achieve an even distribution of energy from the base of the spine to the head using all of the specified techniques. The founder of the teaching is Yogi Bhajan, thanks to whom kundalini became known throughout the world.

Features of kundalini yoga technique

Gymnastics is yoga energy channels which includes mantras, meditation, dynamic and physical exercise. The main part is devoted to breathing control - pranayama.

This technique helps you feel, understand and independently control energy. Gymnastics combines many types of regular yoga. Kundalini differs from other practices in that almost all attention is focused on the movement of energy through the chakras in the direction of lower to higher.

Practice goals

The purpose of yoga is to awaken a strong flow of energy that is stored in every person. Everyone finds something for themselves in this technique, some seek to get rid of stress, others want to improve physical performance or are aimed at working with energy. The practice is unique because it works on the mental, subconscious and physical levels.

Kundalini yoga helps:

clear human body from toxins;
cheer up and recharge with vital energy;
stretch and strengthen muscles;
fight mental disorders and stress;
increase protective functions and strengthen the endocrine system;
improve blood circulation;
get rid of various types of addiction, develop patience and endurance;
learn to feel internal changes in the body.

Kundalini yoga helps fight almost all ailments modern world. The practice will not only relieve depression and stress, but will also remove bodily tensions associated with negative experiences in the past.

First

Improves the functioning of the digestive tract, opens the lungs and relieves emotional pain. Initial position: straight back, legs crossed, eyes open and sitting. The backs of your hands should be placed on your knees, your elbows should be relaxed. Hands are placed as high and back as possible. Exhalation is done with the tongue sticking out through the mouth. With a deep breath, the tongue and hands return. Duration - from 6 to 10 minutes.

Second

Strengthening feelings of happiness and joy. Starting position: sitting, legs crossed, back straight. The arms need to be extended above the head, the elbows are straight, the palms are placed in front, the thumbs on the hands are extended and look at each other. The eyes need to be rolled up, done with the hands circular rotations. It is not recommended to make stops. Duration - 11 minutes. At the end of the exercise, exhale, arms are extended and the head is pulled to the top.

Third

Distribution of breathing energy in the central channel of the ridge. Training helps to consolidate the results of all previous exercises and awaken self-healing abilities. Starting position: sitting, straight back, legs crossed. You need to grab your knees with your hands, then bend forward as you exhale. As you inhale, you will need to return to your place. Duration - from 3 to 11 minutes. At the end, exhale and tense the entire torso with a slight breath hold.

Before starting a class, yoga teachers advise you to adhere to some rules.

A person must first become familiar with all contraindications.
The exercise is carried out based on the individual characteristics of the body, so it should not lead to pain in the spine, feet, or joints.
The duration of gymnastics increases gradually.
Yoga requires the use of pillows and mats.
You need to take a break between exercises and just lie down with your back straight.
If some element is difficult to perform, then you should not perform it completely, but it is recommended to do it at least 2 times a week.
Before classes, protective mantras are chanted even if they are not believed in.
A person must listen to his body and trust his existing instinct of self-preservation.
All jewelry is removed during exercise to avoid injury.
It is better to choose clothes that are light and loose, which will not restrict movement and are made from natural materials.
You need to drink water constantly, but little by little. The liquid prevents headaches and removes toxins.
You cannot perform inverted poses and elements to strengthen the abs during menstruation.
When you inhale, you need to let in light energy, and when you exhale, you need to get rid of tension.
It is strictly forbidden to combine yoga with the use of drugs, alcohol, coffee and smoking tobacco.
One of the main parts of meditation are mantras that help cleanse the subconscious.
Before a lesson with an instructor, you must inform him or her about the presence of problems with the spine.

Contraindications

This type of gymnastics is prohibited for people with severe physical condition resulting from surgery or an exacerbation of a chronic disease. Yoga is not practiced for nervous disorders, epilepsy, depression, or heart disease.

Classes should be postponed for some time during menstruation, elevated body temperature, severe physical activity, hypothermia, overheating, taking a large number of drugs. After gymnastics, it is not recommended to take a shower or visit the sauna.

You should not eat food 2-3 hours before and 30 minutes after kundalini yoga.

Exercises for Beginners

Meditation

Equalizing the balance of feminine and masculine energy. It is necessary to assume the lotus position, straightening your back and holding your hands in prayer mudra. The eyes should be closed, the gaze should be directed to one point, which is located between the eyebrows. The duration is 3 minutes, and the mantra “om” is mentally recited all the time.

Halasana

The exercise helps maintain flexibility and plasticity of the spine, remove body fat in the lower abdomen and strengthen the back muscles. You need to lie on your back, place your arms along your body, palms facing the floor, keep your legs together.

You will need to lift your legs up and behind your head, touching your toes to the floor and without bending your knees. If the position is too difficult, then the legs are held parallel to the floor. Duration - from 1 minute.

Surya Namaskar

This activity will allow you to open your heart chakra for an influx of divine love. When you raise your arms up, you inhale, your arms and head are pulled back, and your torso also bends back. As you exhale, you need to lean forward.

Paschimottanasana

This element reduces belly fat deposits and enhances gastric fire. You need to sit comfortably on the mat, stretch your legs and bend your torso forward. Thumbs on the legs you need to grab it with your hands and put your head on your knees. As you exhale, your breath should be held, and your arms should not be tense.

Video lessons on kundalini yoga for beginners

Practicing with Alexey Merkulov

Alexey Merkulov is a teacher at the school of kundalini yoga. He began using this practice in 1999 while undergoing drug addiction treatment at a specialized clinic. During this time, the teacher participated in a large number of trainings and underwent training in the USA and France. Merkulov is one of the founders of kundalini yoga in Russia and believes that the practice helps modern people deal with stressful situations and feel happy.

Yoga for beginners with Liliya Gladysheva

Liliya Gladysheva is a kundalini yoga instructor who calls herself SatSundri Kaur, which means “a princess who follows the path of true beauty.” She is certified as an instructor from the American School of San Diego K.R.I.Y.A. and Tatyana Chekalova’s course “Face Culture”. Liliya Gladysheva conducts classes in the fitness center and online.

Learning asanas with Maya Fiennes

Maya Fiennes is a kundalini yoga teacher who studied the practice with Shiva Charan Singh. She has been teaching gymnastics since 2003, classes are held in a relaxed atmosphere, allowing you to be inspired and lift your spirits. Fiennes has released numerous Kundalini yoga instructional videos and books, the first of which was released to readers in 2010.