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Kundalini yoga for beginners: asanas, tips and reviews. A journey into the wonderful world of kundalini yoga with Alexey Merkulov Yoga for beginners with Liliya Gladysheva

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 for the better. 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 the respiratory system, strengthen the 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 within 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 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 status as a popular physical workout is that the 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 one of the founders of the Russian Federation of Kundalini Yoga Teachers.

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 is a relevant and effective means of changing your life and bringing a touch of calm into it, and feeling 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 a wealth of knowledge in his classes and prepared educational materials, providing information and experience in the field of yogic living 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 simply 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 your weight evenly between your legs and arms, which rest on your inner thighs.
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 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;
improves willpower and endurance;
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.

Konstantin Kharchenko

Vladimir, I see that I haven’t chewed enough. Since you write:

“The end of a film does not always bring a person back to himself.” or this
“By becoming an artist, a person radically moves away from “his role,” thereby “losing himself.”
There are many examples when prosperous people, having “lost themselves” in a similar way, become drunkards and leave this world.”

1) The end always brings you back to yourself (I’ll give more examples below)
2) You can lose what you HAVE (some kind of thing). Are you saying that you are "the thing that belongs to you"? You can't lose what you DON'T have...

Secondly, how can an ARTIST step aside from the game? ARTIST - he is always an artist and he has a lot of roles. His job is to play, and he either plays or he doesn’t. Do you think that if he plays one role, then he is an artist, and if he plays another role (even a radically different one), then he ceases to be an artist?

If the example with the film seemed difficult for you to analogize, I will give the following example. When you dream at night. In this dream you can be anyone and do anything (even fly). And when morning comes, you “return to yourself.” Yes, you can remember a dream (if possible, some people remember it for a few seconds after waking up), but the dream still ended.

Yes, it happens that a dream changes LIFE (if you believe the rumors, then Mendeleev’s life was greatly influenced by one dream. It’s true that what he saw there was already a component of his whole life). But as with a film, the consequences of watching it change directions or future life. But the person no longer sleeps and does not live in the film in the plot. And he lives in life. Those. he is awakened (returned to himself).

Let me write to you in plain text, without analogies. When a person lives - or “Plays the GAME” - he forgets who he really is and his essence (nature). And when he dies, he “returns” to himself (the dream, the movie, the game - it’s over). Yes, this can affect the fact that the next GAME (birth, incarnation) - the person will radically change and he will be not a mechanic, but an artist. And it happens that what he has seen (the life he has lived) does not give him such a desire for a radical change. And then he is born again in the same role of a mechanic (well, maybe a little different).

Vladimir, you write: ...there lived a man who worked as a turner for 20 years, he was comfortable. I watched a movie, “stayed in it”, quit my job, started working as an artist - I lost my harmony in life.

Why do you think that he was comfortable as a turner? But not an artist? Did you just think so? Have you read “The Master and Margarita” by Bulgakov? Do you think it was harmonious and comfortable for Pontius Pilate to play his role? About Harmony. And you define the word “Harmony” - and then maybe you will understand that the transition from a turner to an artist is HARMONY. But just first try to define this word for yourself - “Harmony is...”

Well, your last question has already been answered more than once on my blog. Alexey Merkulov - gave a specific technique (“ultra-modern” in his words). And he also said that there are a lot of methods. The question is rather different. You don't want to wake up! You like your sleep. And there is nothing wrong with that. Do not worry. If you just want to “Play” further and the illusion of being in this game suits you 100%, then Not follow the “white rabbit”...

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 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.
Place your 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 the inner thighs. 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.
Inhale as you 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.

It is well known that the effectiveness of the methodology depends on the teacher, his personality and ability to “reach out” to the listener, be it teaching reading, piloting a fighter jet, or yogic practices. You believe in Alexey Merkulov unconditionally, understanding that only fortitude and enormous personal will helped this man radically change his life. For many who begin to practice kundalini, this person becomes a real Teacher.

Life story of Alexey Merkulov

Those who have ever seen the program “with Alexei Merkulov” on the “Live” channel will forever remember the charismatic and incredibly flexible and strong presenter. At first glance, it is difficult to suspect in this bright and cheerful person of yesterday an experienced drug addict. He himself says about himself that it was not he who chose yoga, but kundalini that found him. Having accidentally touched Karta Singh, who was giving a lesson to patients at the drug treatment clinic where Merkulov was being treated, he felt a special pull towards this type of practice. Subsequently, this feeling was confirmed when Alexey tried to find “his” type of yoga. Still, it was kundalini that remained his calling.

For beginners, this example is the most convincing. A former drug addict who managed to overcome a destructive vice that could bring the strongest person to the grave - isn’t this the most clear example of true fortitude?

How to start practicing kundalini, become strong and prosper

Alexey, being the son of a businessman, believes that a modern person should not be ashamed of earning money, it is important how this is done. A successful person is lucky in everything. With the help of Merkulov's technique for beginners, a person's energy completely changes - from a passive, sick and poor person a new, strong, cheerful and successful member of a single world spiritual community is born. Judging by numerous reviews, it is Alexey’s negative past and his amazing personal attractiveness that inspire kundalini practitioners with the very necessary fortitude and confidence that he will be able to overcome any difficulties and obstacles on the path to self-improvement. Many people have managed to cope with difficult situations and emerge victorious, becoming successful and wealthy people with a healthy psyche, a strong body and great plans for the future.

Alexey’s personal example teaches us that even if you find yourself at the very bottom of society, in poverty, illness, or a hopeless situation, you need to unconditionally believe in yourself, in your high purpose and ability to cope with any misfortune. With the help of kundalini practice, Alexey was able to overcome his pathological and painful craving for drugs, and became a truly happy and successful person in every sense. By changing himself, he received the strength and gift to open the path to change for many other people. This is a great service, very difficult and responsible, but also incredibly important and noble.

Lessons for beginners

The course “Kundalini Yoga with Alexey Merkulov” (we also recommend that you read it) for beginners includes 35 classes, each of which has its own specific goal and name. It is also called “strength of spirit”, since only this quality will allow a person to cope with his own demons. Only by possessing this quality can you completely remake not only your body, but also restructure the work of your mind, change your spirit and perception of the world.

The first lesson introduces such important concepts as kriyas, meditations, bandhas, mantras, asanas, and vyayamas. Having become familiar with the fundamental terms and their implementation in practice, each yoga practitioner begins to realize what attracts him to kundalini.

The ability to view recordings of Alexey Merkulov’s lessons on discs or on the Internet makes it possible to independently practice yoga in the comfort of your home. For a very large number of kundalini worshipers, this is the only possible method of following their chosen practice. This method of presenting material is especially important for those who live far from large cities, but also feel the need to practice yoga. For shy, insecure, sick and suffering people, Alexei’s lessons bring uneasy relief; they give them faith in the possibility of radical change and rebirth. Under the influence of his enormous charisma, people get rid of their vices and sufferings, independently “educate” their body and spirit. From individual grains of knowledge, from disparate elements of existence, they create their own integral and indivisible Universe, in which they are the center of the world and at the same time the very last particle on the periphery of world consciousness.

Alexey gently but persistently leads his students into the spiritual world, where everyone can know themselves. Believe in your own strength and completely change, becoming not just a different person, but a different, more spiritual and enlightened person.

(7 votes, average: 4,71 out of 5)

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 physically as well. 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 gives you the opportunity to practice at your own pace, taking into account your physical abilities, desires and well-being.

What to wear to class?

Clothing 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.