Yoga in Durrës – Transformative Sessions for Body and Mind | Mystic Rose Studio

Yoga is a discipline that means yoga creates a crystallized center within you. As a human being is today, he is a crowd, and a crowd has many phenomena. Discipline means the ability to be, the ability to know, the ability to learn. All yoga poses are not really about working with the body. They are taken and affect the ability to be. Asanas, the poses of Patanjali, do not aim for any kind of physiological training, but an internal training of being. The pose aims to create a situation in which the attention can return to the center. When you are, when your consciousness returns to the center, when you realize what it means to be, then you can learn, because then you will be modest. Then you can surrender. Then no false ego can attach itself to you, because once turned to your center, you understand that all egos are false. Then an old person has died, and a new person has been born.

Yoga is not a hope, but a discipline, a transformation here and now. Yoga is the stillness of the Mind. This is the best definition of yoga. There are many definitions of yoga. Some say that yoga is the union of the mind with the divine (yoga means union). Some say yoga means the falling of the ego: the ego is an obstacle, and at the moment you let the ego fall, you unite with the divine. And there are many others, but Patanjali is more scientific. He says, yoga is the cessation of the mind. Yoga is a state of no-mind. The word "mind" covers everything—the egos, desires, hopes, philosophies, religions, and your sacred writings. "Mind" encompasses everything. Everything you can think of is the mind. Everything that is known, that can be known, and that is knowable, is within the mind. The cessation of the mind means a leap into the unknown. When there is no mind, you are in the unknown, the unmanifested, something that exists but that the mind cannot grasp or define.

This is Patanjali’s definition. When there is no mind, you are in yoga; when there is mind, you are not in yoga. So you may try all the postures, but if the mind continues to function, you are not in yoga. Yoga is a state of no-mind. The fundamental thing to understand is this: when the activity of thinking is not there, you are there; when the activity of the mind is not there, when thoughts have disappeared—they are like clouds—when they vanish, your being, just like the sky, opens. It is always there—covered by clouds, covered by thoughts. You may sit in a posture and you may try some mantra—or you may simply try to sit in silence, not thinking. But the idea of not thinking turns into thinking. You keep saying, “I am not thinking, the mind is stopping,” but all of this is still the mind functioning again.

ry to understand. When Patanjali says no-mind, the cessation of the mind, he means a complete cessation. He does not allow you to use a mantra, “Ram-Ram-Ram.” He says this is not cessation, because you are still using the mind. He says, “Just stop!” But you will ask, “How? How do we stop?” And the mind continues. Even if you sit, the mind continues. Even if you do nothing, it continues. Patanjali says: just watch. Let the mind continue, let the mind do whatever it is doing. You simply observe but do not interfere. Just become a spectator without being bothered by what the mind does—it's not your business, it’s not your problem. Simply observe the mind and let it flow. It flows because you have always helped it to flow.

Ne jetojmë në një iluzion të thellë – iluzionin e shpresës, të së ardhmes, të së nesërmes. Siç është njeriu, njeriu nuk mund të ekzistojë pa vetë-mashtrim. Nietzsche thotë diku se njeriu nuk mund të jetojë me të vërtetën: ai ka nevojë për ëndrra, ka nevojë për iluzione, ka nevojë për gënjeshtra për të ekzistuar. Dhe Nietzsche është thotë të vërtetën. Siç është njeriu sot, nuk mund të ekzistojë me të vërtetën. Kjo duhet të kuptohet shumë thellë, sepse pa e kuptuar atë, nuk mund të ketë hyrje në yoga. Yoga është një metodologji për të zbuluar të vërtetën. Yoga është një metodë për të ardhur në një mendje jo ëndërruese. Yoga është shkenca e të qenit këtu dhe tani. Yoga do të thotë të përballeni me realitetin ashtu siç është. Shumë njerëz interesohen për jogën, por shumë pak hyjnë, sepse interesi juaj mund të jetë vetëm për shkak të mendjes.

You may do exercises, postures, but that is not yoga. Yoga is a turning inward. It is a total return. When the mind does not move into the future or the past, then you begin to move within yourself—because your being is here and now. You are present here and now; you can enter this reality, and the mind must be here. Yoga is a pure science, and Patanjali is the greatest name in the world of yoga. This man is rare. There is no other name comparable to Patanjali. For the first time in human history, he brought religion to the level of a science: he made religion a science without the need for belief. Yoga has nothing to do with belief; yoga does not tell you to believe in anything. Yoga says—experience. Just as science says experiment, yoga says experience. Experiment and experience are the same; their directions are different. Experiment means something you can do outside; experience means something you can do within. Experience is an inner experiment.

Ashtanga yoga

The base of Ashtanga yoga is Patanjali’s Yoga Sutra. There, the different aspects of yoga are examined under the guiding principles of Patanjali’s Yoga (Ashtanga yoga). Asana, Pranayama, Dharana, Dhyan & Samadhi or Yama and Niyama are described systematically by Patanjali in his Sanskrit sutras (verses).

Yama (Principles) – Niyama (Personal discipline) – Asana (Yoga postures) – Pranayama (Yoga breathing)

Pratyahara (Withdrawal of the senses) – Dharana (Concentration on a single object) – Dhyan (Meditation) – Samadhi (Realization)

Hatha Yoga

The term Hatha Yoga is commonly used to describe the practice of asanas (postures).** The part ‘ha’ signifies the pranic (vital) force that regulates the physical body, and ‘tha’ signifies the chitta (mental) force, making Hatha Yoga a catalyst for the awakening of the two energies that regulate our life. More precisely, the techniques described in Hatha Yoga harmonize and cleanse the body’s systems and focus the mind in preparation for more advanced chakra and kundalini practices. The system of Hatha Yoga includes asanas along with the six shatkarmas (physical and mental detox techniques), mudras and bandhas (psycho-physiological energy-release techniques), and pranayama (pranic awakening practices through breathing). The excellent harmonization of the human personality on increasingly subtle levels leads to higher states of consciousness and meditation. Yogasana (Yoga Postures) – Six shatkarmas (physical and mental detox techniques) – Mudras and Bandhas (psycho-physiological energy-release techniques) – Pranayama

Jnana Yoga

Jnana Yoga is the process of converting intellectual knowledge into practical wisdom. It is a discovery of human dharma in relation to nature and the universe. Jnana Yoga is described by tradition as a tool for attaining higher meditative states and inner knowledge. Jnana literally means ‘knowledge’, but in the context of yoga it refers to the process of meditative awareness which leads to the wisdom of awakening. Jnana Yoga is not a method through which we try to find rational answers to eternal questions, but a part of meditation that leads to self-study and self-realization. Some of the components of Jnana Yoga are: Not by believing, but by understanding – Awareness that leads to self-analysis – Knowledge through experience – Understanding of personal nature – Development of intuitive wisdom – Experience of inner unity

Mantra Yoga

Mantra Yoga originates in the Vedic Sciences and also in Tantra; in fact, all verses in the Vedas are called mantras. It is said that any person who can chant or recite the Vedas can attain ultimate liberation or union with the supreme consciousness simply by chanting Mantras, which is the purpose of Mantra Yoga. MAN + TRA – Mantra is a Sanskrit word composed of two verbal roots, in Sanskrit “Mananat Trayate”, meaning that simply by chanting one can attain the final goal in this material world. When you chant a Mantra, you are repeating a special combination of words and revolving your awareness around that combination; this repeated action leads to the awakening of inner strength, and if properly controlled, it can lead to union with superconsciousness. An alpha activity in the brain may occur during the chanting of Mantras. A mantra has a calming effect on the nervous system, helps relax the muscles, and can be used effectively to reduce stress and its effects.

Bhakti Yoga

Bhakti is the Yoga of devotion or complete faith. This faith is generally in God or the supreme consciousness in all its forms. It can be Lord Rama, Krishna, Christ, Muhammad, Buddha, etc. It can even be a guru for his disciples. The important thing is that the person interested in following this path must have a strong emotional connection with the object of faith. The flow of emotional energy is directed toward this object. Most people suppress their emotions and often reflect this suppression in the form of physical and mental disorders. Bhakti Yoga releases these suppressed emotions and brings about an inner cleansing of the self. Continuous meditation on God or the object of faith gradually reduces the practitioner’s ego, further prevents the creation of disturbances or even pain, and induces strong bonds of love. Slowly the practitioner loses the identity of the self and becomes one with the object of faith, and this becomes a state of self-realization.

Kundalini Yoga

This system of Yoga deals with the awakening of the psychic centers or chakras, which exist in every individual. There are six main chakras in human beings. The mind is composed of various subtle layers. Each of these layers is progressively associated with higher levels of consciousness. Each of these levels is connected to a chakra or psychic center located in the psychic body. The six main chakras are linked to other centers below the human level. We all have chakras that connect us to the animal level of the mind, to the instinctive spheres of being, or to the sublime heights of consciousness. In Kundalini Yoga, the higher-level chakras are awakened, along with the activities associated with these centers. The basic method of awakening involves deep concentration on these chakras, forcing their activation. Asanas, pranayama, mudra and bandha, and other forms of Yoga such as Mantra Yoga are also used to stimulate the awakening.

Kundalini Yoga is also called the Yoga of Awareness. It is a dynamic and powerful tool designed to give you a spiritual experience. In Kundalini Yoga, the mental, physical, and nervous energies of the body are harnessed and brought under the control of the will, which is the instrument of the spirit. This technology precisely and consciously combines the breath, mudra, eye focus, mantra, body hair, and postures to balance the glandular system, strengthen the nervous system, expand lung capacity, and purify the blood. It brings equilibrium to body, mind, and spirit. "In Kundalini Yoga, the most important thing is your experience; it goes straight to your heart—no words can replace your experience."

Karma Yoga

Karma Yoga is the path of dedication to work. A person loses his identity during work; only the selfless work remains. This state is very difficult to achieve. Generally, some rewards, incentives, or results follow work, and this is tied to these rewards or incentives. This is not Karma Yoga. Non-attachment to work and becoming the perfect instrument of superconsciousness in this manifested universe is the ultimate goal of Karma Yoga. In the initial stages of Karma Yoga, the individual possesses a strong sense of ego and, consciously or unconsciously, is attached to the fruits of his efforts or at least to praise. But through continuous engagement in work and a shift in mental attitude, he can detach from his ego and personality. In this state, work becomes worship of God, becomes spiritual, and the individual also becomes an expert, capable, and a Yogi. He attains mental stability in all conditions, is neither disturbed nor excited in any situation. He becomes divine, and his actions represent the will of God. The essence of Karma Yoga says: The world is limited in its activities, except when actions are performed as worship of God. Therefore, every action should be performed with devotion and with freedom from attachment to its results.

Kriya Yoga

The word kriya means ‘activity’ or ‘movement’ and refers to the activity or movement of consciousness. Kriya also refers to a type of practice that leads to total union as the ultimate result of the practice. Kriya Yoga does not prevent mental fluctuations, but deliberately creates activity and awakening in consciousness. In this way, all abilities are harmonized and flourish to their full potential. Kriya Yoga originated in antiquity and developed over time through practice and experience. The complete form of Kriya Yoga consists of over 70 kriyas, of which only 20 are known. Kriya practices are documented in numerous tantric texts written in Sanskrit. To this day, only a few of these have been translated into other languages. The practices of Kriya Yoga were propagated by Swami Satyananda Saraswati from the secret teachings described in the Shastras of Yoga and Tantra. Kriyas, as taught in Satyananda Yoga, are one of the two systems of Kriya Yoga known worldwide; the other is that of Paramahamsa Yogananda.

Swara Yoga

Swara is the Sanskrit word that means sound or note. It is also the continuous flow of air through a nostril. Yoga means unity, so Swara Yoga is a science which is the realization of cosmic consciousness through the control and manipulation of breathing. Swara Yoga is a science that involves complete study, observation, control, and manipulation of breathing or Swara. Pranayama relates only to the control of breathing in various ways. In Swara Yoga, you will find the association of breathing with the activities of the sun, moon, different seasons, and the physical and mental states of individuals, etc. Thus, Swara Yoga is more comprehensive in theory and practice related to breathing compared to Pranayama.

Raja Yoga

Raja Yoga usually refers to the system of yoga described in Patanjali’s Yoga Sutras. In this ancient text, Patanjali describes eight stages of yoga, which are collectively known as Raja Yoga. Raja Yoga is a comprehensive system of yoga that deals with the improvement of human behavior and personality through the practice of yamas (restraints) and niyamas (disciplines); the attainment of physical health and vitality through asanas (postures) and pranayamas (pranic breathing techniques); the management of mental and emotional conflicts and the development of awareness and concentration through practices such as pratyahara (withdrawal of senses) and dharana (concentration); and the development of the creative aspect of consciousness for transcendental awareness through dhyana (meditation) and samadhi (absorption into the universal identity).

The word kriya means “action.” It is an action that leads to full manifestation, like a seed growing into a bloom, a thought becoming actualized, or a desire turning into engagement. In Kundalini Yoga, a Kriya is a series of postures, breathing techniques, and sounds that work toward a specific outcome. Practicing a Kriya initiates a sequence of physical and mental changes that affect the body, mind, and spirit simultaneously. There are Kriyas that regulate the liver, balance the glandular system, help you radiate energy, stimulate the pituitary gland, increase spinal flexibility, and much more. Each Kriya has a different effect, but all of them work on all levels of your being. Practicing the Kriyas of Kundalini Yoga is one of the best ways to prepare for a healthy and happy life.

By using the angles and triangles of the asanas, nourished by the prana of the breath and focused through eye concentration, you are physically different at the end of each kriya. These changes help prepare the body and mind for an inner meditative space. This framework for meditation occurs in multiple ways: opening the joints to facilitate sitting, altering the chemical components of the blood through glandular stimulation, and directing the mind through concentration and focus. Anyone can practice these kriyas. An important aspect of the power of Kundalini Yoga is that each kriya is complete in itself, a perfect jewel designed to create a flow. They are perfectly structured in exercise groups aimed at producing predictable and subtle overall effects.

Practical Instructions

Before you begin:

1. Consume only something light and water 2–3 hours before practicing.
2. Turn off mobile phones and other distractions.
3. Wear loose, comfortable clothing.

During your practice:

Yoga is the path of consciousness. Listen to your body; do what works for you. Challenge yourself to go beyond what you think are your limits. For example, if you think you can do only one minute of an exercise, then try for one minute and ten seconds.

After your practice:

Drink water. Pay attention to yourself—physically, emotionally, and mentally. Integrate what you experienced in class into the rest of your life, especially the “simple” things, like long, deep breathing and graceful, dignified behavior.

The breath is the place to begin.

The first and last things we do in this physical life are to inhale and exhale. Along with oxygen, nitrogen, and carbon dioxide, the breath contains prana, the life force. We are told that we cannot live without oxygen, but it is also true that we cannot live without prana, the vital energy that energizes the mind, body, and consciousness. The rate of breathing and the states of the mind are inseparable. The slower you breathe, the more control you have over your mind. The mind follows the breath, and the body follows the mind.

Breath and the connection with the mind

Why or how does the breath control the mind? When your mind is calm, meditative, and under your control, the rhythm of your breath will be slow, steady, and peaceful. By breathing slowly and steadily, you calm your mind. If you change the rhythm of your breath, you change your state of mind. Of all the positive changes a person can make, learning to breathe deeply and fully is a highly effective tool for developing awareness and improving health in one’s life. The average breathing rate for most people is about sixteen times per minute. When the breathing rate increases, or becomes rapid and irregular, the mind also becomes restless and unsettled.

Breathing frequency

When you consciously control the rhythm of your breath, you can control the state of your mind.

Breathing at a rate of 8 breaths per minute: Feel more relaxed – Release from stress and increased mental awareness – Enhance healing processes

Four breaths per minute: Positive mental functioning – Intense sense of awareness, increased visual clarity, and heightened body sensitivity – The pineal glands begin to coordinate at an expanded level, producing a meditative state

One breath per minute: Optimized cooperation between the brain hemispheres – Dramatic calming of anxiety, fear, and agitation – Openness to the sense of presence of Self and Spirit – Development of intuition

Chakras are energy centers connected to consciousness. They are focal points of energy that have a direct, immediate, and profound impact on our daily lives. The particular chakra where most of your Kundalini energy is concentrated—or polarized—affects your core behaviors and attitudes. This relationship between behavior and the dominant chakra is key because energy acts like a magnet. We constantly attract vibrations for ourselves that are at the same wavelength as the chakras from which we are operating. Yoga allows Kundalini energy to rise, balancing and coordinating all the chakras.

Yoga does not force the Kundalini to rise but prepares the body to allow it to rise so that you can experience your higher consciousness. When this balance of the chakras occurs, you are empowered and able to be a compassionate, conscious, and capable human being. Chakras are centers of consciousness. They are focal points of energy that have a direct, immediate, and profound impact on our daily lives. The particular chakra where most of your Kundalini energy is primarily concentrated—or polarized—affects your core behaviors and attitudes.

Lower Triangle. The first three chakras deal with the physical needs of the body and the basic necessities of life.

First Chakra: Security and Survival

1. Foundation, survival, security, routine, self-acceptance.
2. Location: Base of the spine between the anus and the sexual organs.
3. Organ / Gland: Eliminative organs (e.g., large intestine).
4. Color, Element: Red, Earth.

Chakra e dytë: Kreativiteti

1. Të ndihesh, të dëshirosh, të krijosh.
2. Vendndodhja: Organet e gjenitale.
3. Organ / Gjendra: Organet e gjinisë, gjëndra riprodhuese, veshkat, fshikëza.
4. Ngjyra, Element: Portokalli, Ujë.

Chakra e Tretë: Veprimi dhe Bilanci

1. Vullnet. Fuqia personale dhe angazhimi.
2. Vendndodhja: Zona e Pikës së Kërthizës, plexus diellor.
3. Organ / Gjendra: Plexus diellor, mëlçi, fshikëz e tëmthit, shpretkë, organe të tretjes, pankreas, veshkave.
4. Ngjyra, Element: Verdhë, Zjarri.

Chakra e Katërt, (Zemra),  është pika e ekuilibrit në trup midis rrjedhës së energjive të Qiellit dhe energjive të Tokës.

1. Chakra e Katërt: Dashuria dhe dhembshuria
2. Zgjimi  i vetëdijes shpirtërore; Falje dhe shërbim.
3. Vendndodhja: Mes të gjoksit në kockën e gjirit.
4. Organ / Gjendra: Zemra, mushkëritë, gjëndra thymus.
5. Ngjyra, Element: E gjelbër, Ajër.

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Chakrat në trekëndëshin e sipërm dhe aura -(që kombinon efektet e shtatë chakrave të tjera) – grumbullojnë, krijojnë dhe përsosin energjinë.

Chakra e pestë: fuqia projektive e Fjalës

1. Duke dëgjuar dhe duke folur të vërtetën. Mësuesi.
2. Vendndodhja: Fyt.
3. Organ / Gjendra: Trake, fyt, rruaza cervikale, tiroide.
4. Ngjyra, Element: Kaltër, Eter.

Chakra e Gjashtë: Intuitë, Urtësi dhe Identitet

1. Bashkimi i të kundërtave; Kuptuar qëllimin e dikujt.
2. Vendndodhja: Midis vetullat (“Syri i Tretë”).
3. Organ / Gjendra: Truri, gjëndër e hipofizës.
4. Ngjyra: Indigo.

Chakra e Shtatë (Kurorë): Përulësia

1. Përsosmëri. Porta e dhjetë. Selia e shpirtit.
2. Vendndodhja: Kurora e kokës.
3. Organ / Gjendra: Brain, gjëndër pineale.
4. Ngjyra: Violet.

Hands are more than just functional; they are a map of the energy of our consciousness and health. Each area of the hand corresponds to a specific zone of the body, emotions, and various behaviors. By moving, stretching, and touching the fingers and palms, we can communicate effectively with the body and mind. The position the hand takes is called a mudra, a technique for sending clear messages through the mental energy system. Just as letters are combined in various ways to form different words, fingers can form a variety of mudras. Below are some of the most common mudras experienced in Kundalini Yoga.

Gyan Mudra (Shenja e dijes)

Si: Prekni majën e gishtit të indeksit (të parë) dhe majën e gishtit të madh së bashku. Tri gishtat e tjerë janë drejt.

Efekti: Nxit njohuri, urtësi, pranueshmëri dhe qetësi.

Planeti: Jupiter; zgjerim.

Shuni Mudra (Shenja e durimit)

Si: Prekni majën e gishtit të mesëm (të dytë) dhe majë e gishtit të madh së bashku. Tri gishtat e tjerë janë drejt.

Efekti: Promovon durimin, dallimin dhe angazhimin.

Planet: Saturn; Mjeshtër i detyrës, marrja e përgjegjësisë dhe guximi për t’u mbajtur në detyrë.

Ravi Mudra (Shenja e diellit, jetës)

Si: Prekni majën e gishtit të unazës (së tretë) dhe majë e gishtit të madh së bashku. Tri gishtat e tjerë janë drejt.

Efekti: Rivitalizimi i energjisë, fuqia nervore dhe shëndeti i mirë.

Planet: Dielli; Energji, shëndetësi dhe seksualitet. Urani; Forca nervore, intuita dhe ndryshimi.

Buddhi Mudra (Shenja e qartësisë mendore)

Si: Prekni majën e gishtit të vogël (të katërt) dhe majës së gishtit të madh së bashku. Tri gishtat e tjerë janë drejt.

Efekti: Krijon aftësi për të komunikuar në mënyrë të qartë dhe intuitive, stimulon zhvillimin psikik.

Planet: Merkur; Shpejtësia, fuqia mendore e komunikimit.

Prayer Pose (Pranam Mudra)

Efekti: Neutralizon anën pozitive të trupit (e djathta, diell, mashkullore) me anën negative (e majta, hënë, femërore).

The palms of both hands and the fingers are completely touching. The outer edge of the area beneath the thumb is pressed against the chest.

Effect: It neutralizes the positive side of the body (right, sun, masculine) with the negative side (left, moon, feminine).

There is a science behind using Pranam Mudra. There is a polarity in the body between the right side, Pingala, and the left side, Ida. When you join the right and left hands, you neutralize the positive and negative polarities of the electromagnetic field. This action creates a neutral space in the electromagnetic field. The position of the thumbs’ joints—at the chest joint—is a reflex point for the vagus nerve, one of the main nerves that runs to the pineal gland (the third eye) and to the front of the body. This pressure immediately stimulates secretion in the pineal and pituitary glands, creating a resonance in the brain that shifts it from its normal rhythm into a meditative state. This allows a person’s prayer to come from the heart.

Closing of Venus

How to: For men, interlace the fingers with the left little finger at the bottom. Place the left thumb on the thick fabric strap between the right hand’s thumb and index finger. The right thumb presses the flesh at the base of the left thumb. For women, the finger positions are reversed, with the right little finger at the bottom.

Effect: Channels sexual energy, promotes the balance of the glands, and enhances the ability to focus easily.

Planets: The pad at the base of the fingers represents Venus — sensitivity and sexuality. The thumb represents the ego.

Surya Namaskar, or the “Sun Salutation,” is a very ancient practice used to express gratitude to the sun, which is the source of all forms of life. Symbolically, the sun also becomes the source of our energy. Regarding the history of this technique, it is said by the ancients of India that different parts of the body are governed by different devas (divine impulses or divine light).

Surya Namaskar consists of the term “Surya” (which means “Sun God”) and the term “Namaskar” (respect, reverence). Both words have their roots in Sanskrit. Surya Namaskar is a sequence of 12 positions. These positions are simple. This sequence of yogic exercises combines breathing and physical activity in a scientific way. The positions of Surya Namaskar follow a pattern: for example, if position No. 1 requires the practitioner to bend backward, then position No. 2 requires the practitioner to bend forward. The flow forms a comprehensive exercise for the entire body.

Qendra diellore (e vendosur poshtë kërthizës, e cila është pika qendrore e trupit të njeriut), e njohur gjithashtu si truri i dytë, thuhet të jetë e lidhur me diellin. Kjo është arsyeja kryesore përse mjeshtart e lashtë rekomanduan praktikën e Surya Namaskar, sepse praktika e rregullt e kësaj teknike përmirëson qendrën diellore, e cila rrit kreativitetin dhe aftësitë intuitive. Surya Namaskar është një stërvitje e plotë e trupit. Të bësh 12 grupe të këtij ushtrimi përkthehet duke bërë 288 asana të fuqishme të yogës në një kohë ​​prej 12 deri në 15 minuta. Surya Namaskar gjithashtu formon një lidhje të pabesueshme ndërmjet pozicioneve të parapërgatitjes dhe asanave intensive yoga.

Practicing Surya Namaskar has many benefits. When you practice the Sun Salutation regularly, you notice remarkable improvements throughout your entire body. The intensive and powerful asanas in the practice have an incredible impact on the stomach, liver, heart, intestines, chest, throat, and legs, which means the whole body, from head to toe, benefits. It also enhances and increases blood circulation throughout the body, ensuring the proper functioning of the nervous centers.

Any normal person who has reached the age of eight can perform Surya Namaskar. Those with a weak or frail body can also practice it. However, it is advisable to undergo a health check-up beforehand. Elderly people can certainly perform all 12 positions. These exercises bring special benefits for middle-aged individuals, as at this age the limbs tend to stiffen. Pregnant women and people with hernias should not practice Surya Namaskar.

Pranayama is the control of breath.” “Prana” is the life energy in the body. On subtle levels, prana represents the vital energy responsible for life force, and “ayama” means control. Thus, Pranayama is the “control of breath.” By regulating the rhythms of pranic energy through pranayama, one can achieve a healthy body and mind. Patanjali, in his text Yoga Sutras, mentions pranayama as a means to attain higher states of consciousness and emphasizes breath retention as an important practice for reaching Samadhi. Hatha Yoga also describes eight types of pranayama, which contribute to the health of body and mind. There are five types of prana responsible for different pranic activities in the body: Prana, Apana, Vyana, Udana, and Samana. Among these, Prana and Apana are the most important. Prana is the energy that flows upward, while Apana is the energy that flows downward. The practice of pranayama balances the activities of these pranas, resulting in a healthy body and mind.

Even after learning the Asanas and practicing them, one must prepare before beginning Pranayama, and this requires its own time. Pranayama involves the retention of the process of inhalation and exhalation. The breathing process mainly consists of two activities: inhalation and exhalation. The first is called “Puraka” and the second “Rechaka” in Yogashastra. These two activities continue uninterrupted from birth until death. The state when these two activities are stopped is called “Kumbhaka” in Yoga studies. Retention after inhalation, i.e., Puraka, is called “Abhyantara Kumbhaka,” and retention after exhalation, i.e., Rechaka, is called “Bahya Kumbhaka.

According to the speed of breathing, it is divided into three parts:

Slow breathing – which continues naturally without any effort (calm breath) Prolonged breathing – caused by the deliberate slowing down of the breath (deep breathing) Rapid breathing – caused by the deliberate increase in the speed of breathing (fast breathing)

Pranayama creates a deep sense of well-being and harmony on the physical, mental, and emotional levels. It is integrative and balances the right and left hemispheres of the brain. The energy of the nervous system is proportional to the breath. The Creator, in His wisdom, gave us two nostrils. Ancient yogic texts explain that the right nostril is solar and controls our energy levels, while the left nostril is lunar and controls our emotions. Consequently, if we are tired, long and deep breathing through the right nostril gives us extra energy. Breathing through the left nostril brings calmness even to emotions (anger, irritability, joy, sadness). When we breathe deeply and alternately through the nostrils, the entire nervous system softens, calms, and simultaneously energizes. Just practicing this alternate nostril breathing for 3–5 minutes revitalizes the entire nervous system. This special technique is very simple and highly effective. It is extremely beneficial when we feel off-balance but still need to function in daily life.

Types of Pranayama

Natural breath

Natural breathing is essentially awareness of the breath. It is the starting point for working with the breath because it allows us to understand how we are breathing and our breathing patterns. It is relaxing, calming, can be practiced at any time, and is the starting point for meditation. Sit in a comfortable position. Keep the body straight, shoulders relaxed, chest open, and eyes gently closed. Become aware of the breath. Notice if it is shallow or deep. Observe which part of the body is moving—abdomen or chest. Notice if there is any sound with the breath. Try to focus only on the breath. Become aware of the temperature of the breath. When air is inhaled, it is slightly cool; when exhaled, it is slightly warmer. Notice the difference. Observe if the breath is becoming softer and deeper. Notice if there is any tension. Be aware only of the breath. Now try to become more aware of the breath entering the nose. Focus only on the nostrils. Pay attention to the breath flowing down into the lungs. Focus only on that area. Concentrate on the lungs, only on the lungs. Try to follow the air as it flows from the nostrils down into the lungs. Follow the breath on inhalation and exhalation. Try to focus only on the breath. Continue this practice for as long as it is comfortable and you feel well.

Basic Belly Breathing

This should be practiced before any pranayama for at least a few minutes, and we should always breathe using the diaphragm for all breathing techniques. Sit in a comfortable position, using a wall, chair, cushion, or strap for support if needed. Otherwise, lie down. Place one hand on your belly and the other on your chest. Inhale deeply, using the diaphragm. When the diaphragm is engaged, as you inhale, it moves downward, pushing the belly outward and upward. On exhale, the diaphragm rises and the belly falls. Continue this practice. If the chest moves, it means you are still breathing shallowly, without using the diaphragm. Using the diaphragm engages the lower lobes of the lungs, improving their efficiency and having a positive effect on the heart, liver, stomach, and intestines. In short, this is the most natural and efficient way to breathe, yet many people do not breathe this way due to modern lifestyle habits.

Chest breathing

This type of breathing is mostly useful for developing awareness of how we breathe and serves as a benchmark for learning yogic breathing. It is the common way many of us breathe, which consumes more energy than abdominal breathing. To practice chest breathing, start by becoming aware of your breath and then try to focus on expanding the chest without using the diaphragm. The focus should be solely on the expansion of the chest as you inhale and its contraction as you exhale.

Yogic breathing

This involves using the abdomen, chest, and clavicular regions. It can also be practiced before other breathing techniques. It allows for maximal inhalation and exhalation. It can be combined with deep breathing (using a ratio). Inhale slowly, allowing the abdomen to rise. When the abdomen is expanded as much as possible, allow the chest to expand outward and upward. Once the ribs have expanded fully, inhale a little more so that the collarbones rise slightly. Then exhale slowly, first letting the collarbones move down, then the chest, and finally the abdomen. Continue the practice without any strain, jerkiness, or tension. The breath should feel natural, and over time it should become mostly chest and abdominal breathing. Abdominal breathing should account for at least 70% of the breath.

Deep breath

Begin with normal, abdominal, or yogic breathing, bringing awareness to the movement of the abdomen and chest. Inhale deeply and gently, counting according to a specific ratio. Exhale gently according to the required ratio. Continue this process. Be aware of the abdomen rising and falling with each breath. Return to normal breathing. Practice another round if desired.

Raporti – Mund të jetë 4:4 për të filluar. Kjo do të thotë merr frymë duke numëruar deri në 4 pika dhe nxirr frymë duke numëruar deri në 4. Nëse kjo shkakton tension, atëherë filloni me 3:3 ose 2:2. Pas ca kohësh, kur është shumë e rehatshme 4: 4, raporti mund të ndryshohet. Filloni me nxjerrje më të gjata p.sh. 4:6. Më vonë kjo mund të rritet në 4:8. Mos harroni se nuk ka nevojë për tu nxituar për ta bërë këtë. Në asnjë moment kjo nuk duhet të shkaktojë tensione dhe siklet.

In the practice of Kundalini Yoga, the postures, also known as asanas, are combined with breathing, mudras, and body locks to affect the body, mind, and spirit. The postures practiced in Kundalini Yoga include forms familiar to a Hatha Yoga practitioner. However, in a Kundalini Yoga class or manual, Sanskrit names are rarely used to identify the postures. Instead, they are described verbally and almost always include a demonstration or illustration. Kundalini Yoga also includes asanas that are less commonly used in Hatha Yoga and may involve movements such as backbends, spinal nerve stretches, and twists. A specific sequence of postures forms the foundation of a kriya.

Effects of the postures

Each asana in a kriya is an exercise, a meditation, a connection with the flow of energy, and a self-diagnostic tool for the Kundalini Yoga practitioner:

Asanas as exercises:

1. Isolate specific muscles –
2. Press specific points or areas, improving the functioning of organs and glands
3. Redirects and improves circulation

Asana as meditation:

1. Creates a specific connection between the body and the mind
2. Releases emotional blocks stimulated by the postures
3. Allows free movement of energy by opening the energy pathways in the meridians.

Asana as a self-diagnostic tool:

Signals of pleasure, discomfort, and pain during the session indicate the state of the muscles, glands, and emotions. A person goes through several phases as they adapt to the effects of the postures in Kundalini Yoga. Initially, the body may feel uncomfortable, but if you continue and hold the posture, it begins to feel better. The asana starts to find its natural place within you as you give new form to your patterns of consciousness and subconsciousness. In Kundalini Yoga, the emphasis is not on the perfection of physical postures, but on the experience and its effects. Whatever physical limitations you may have, there is always a place for you in Kundalini Yoga.

Angles and triangles

The angles we form with our bodies during different postures affect the flow of energy.

Eye focus:

Many meditations and kriyas in Kundalini Yoga specify an exact point of focus for the eyes. Directing the gaze physically affects the optic nerve, which connects the eyes to the brain center. During meditation and other activities, different eye positions cause the optic nerve to apply varying pressures to the glands and gray matter. More than reducing external disorientation, focusing is a powerful meditation technique. When no specific focus is given for a meditation or kriya, the eyes should be kept closed. Keeping the eyes closed during Kundalini Yoga helps with internal focus. Besides the physical effects, eye concentration acts as a mental focus, allowing the mind to more easily reach a point of calm during meditation.

Meditation technique with eye focus:

1. At the Third Eye point: With the eyes closed, lift them slightly toward the center of the forehead just above the eyebrows. This area of the forehead corresponds to the third eye. It stimulates the pituitary gland and the sushumna (the central spinal nerve channel).
2. At the tip of the nose: The eyes cross slightly and gaze at the tip of the nose. This balances Ida, Pingala, and Sushumna (the left, right, and central spinal nerve channels). It stimulates the pineal gland and the frontal lobe of the brain; it helps control the mind.

Bandhas or locks protect and project; this is why they were created. They protect the spinal stretch and project energy to where you want it to go.

The Opening of the Kundalini Energy Flow

Closures, or locks of the body, direct prana and apana, the generative and eliminative energies, during Kundalini practice. The combination of these two energies opens the flow of energy in the central energy channel along the spine, sushumna, which gently awakens the Kundalini energy in a controlled manner. With consistent practice and deepening of the bandhas, the body’s systems are cleansed, restored, and refined through this circulation of Kundalini energy.

Creation of Pressure

The primary function of the locks is to create inner strength to keep the sushumna open and, at the same time, to generate pressure by encouraging the energy to move safely within this channel. Sushumna is a spiritual channel, but its physical counterpart is the spine. It is of primary importance to maintain the integrity and alignment of the spine so that this channel remains open. The locks are not only strong actions used occasionally to generate an increase in energy, but they are also subtle internal contractions that can be applied continuously to keep the spine in the proper position.

Proper Alignment of the Spine and Release of Tension

Through the use of one or more bandhas, we can consciously build an internal framework that creates and supports the proper extension of the spine in any position we take. With a properly established internal framework of the bandhas, our postural extension uses only the most appropriate muscles to maintain the position, allowing us to release unnecessary tension in the rest of the body. These techniques consolidate the effects of Yoga practice and guide prana through physical and energetic pathways to promote healing, energizing, and strengthening the entire human being.

The Four Main Locks

These techniques consolidate the effects of Kundalini Yoga practice and direct prana through physical and energetic pathways to stimulate healing, energy, and the strengthening of the entire human being.

Throat Lock (Jalandhar Bandh)

The Throat Lock is the most fundamental and commonly used lock. It regulates both large and subtle movements in the upper part of the body.

How: Lift the chest and sternum upward while extending the back of the neck, drawing the chin toward the back of the neck. The muscles of the neck, throat, and face remain relaxed.

Why: It concentrates the secretions of the glandular system, thereby enhancing their interconnection. It regulates blood pressure. It minimizes external distractions. It seals energy in the brainstem and the moon center (chin). It directs pranic energy into the central channel, calming the heart.

Root Lock (Mul Bandh)

The Root Lock acts like a hydraulic block at the base of the spine. It coordinates, stimulates, and balances the energies associated with the rectum, sexual organs, and navel points (i.e., the three lower chakras).

How: Three actions are applied together in a smooth, quick, and flowing movement. First, contract and hold the muscles around the anus. Next, do the same with the muscles around the sexual organ. Finally, engage the lower abdominal muscles and the navel point toward the spine.

It is often applied at the end of an exercise. Sometimes it is applied—continuously or rhythmically—during meditation. The breath is held in or out. Women during their menstrual cycle should not practice the Root Lock.

Why: It crystallizes the effect of an exercise. It blends prana and apana at the navel center, which opens the entrance to the sushumna for energy to flow up the spine. It stimulates the proper flow of cerebrospinal fluid.

Diaphragm Lock (Uddiyana Bandh)

The Diaphragm Lock vertically integrates emotions, pranic energy, and functions occurring above and below the diaphragm muscles. Tension in this muscle—and the emotions it holds—can make this lock more challenging to master.

How: Inhale and exhale completely. Draw the entire abdomen upward and backward toward the spine. The navel point does not contract, even though it rises. Lift the chest while gently pressing the lower spine forward. When held correctly, the “level” at the base of the front of the throat is emphasized. Hold for 10 to 60 seconds without strain. Then relax the abdomen, breathing gradually without releasing the Throat Lock or lowering the chin. For many people, it is easier to practice standing. With feet shoulder-width apart, lean slightly forward, hands on the knees, and direct the torso backward. Lift the chest slightly and apply the lock. When: On an empty stomach, after full breaths.

Why: It massages the intestines and heart muscles. It stimulates cleansing and promotes rejuvenation. It strengthens the fire element, the Third Chakra, and opens the Heart Chakra, resulting in increased kindness, compassion, and patience.

The Great Lock (Maha Bandh)

The Great Lock is part of the central framework of Kundalini Yoga. How: While holding the breath, apply all three locks (Throat, Diaphragm, and Root) simultaneously.

When: On an empty stomach. It can be performed in different positions and with various mudras.

Why: It rejuvenates the glands, nerves, and chakras. It is said to help cure many ailments such as high blood pressure, menstrual cramps, intestinal issues, and others.

Mantras are not trivial; they have power—they are the vibration of the mind in connection with the Cosmos. The science of mantra is based on the understanding that sound is a form of energy with structure, power, and a specific, predictable effect on the chakras and human psychology. A mantra is the use of sound to influence the mind; “Man” means mind and “Trang” means wave or projection. Everything in this world, down to the subatomic level, is in constant motion, vibrating. The denser a material, the slower it moves; often the vibration is so slow or so fast that it cannot be perceived directly by our senses. This vibration is pure energy.

Sound and Vibrational Frequencies

There is a vibrational frequency that corresponds to everything in the Universe. Happiness or sadness, joy or sorrow are vibrational frequencies in the mind. When we chant a mantra, we choose to invoke the positive power contained in those specific sounds. Whether it is for prosperity, calmness, intuition, or any other purpose, simply chanting them sets vibrations in motion that have an effect. In fact, it does not matter whether we understand the meaning of the sounds or not.

Chanting a mantra produces a specific vibrational frequency within our body. The sounds and thoughts generated by the body and mind radiate from each person. The vibrational frequency of a mantra attracts what you are vibrating. You are like a magnet, drawing vibrations that match those you emit. As a vibration, a state of mind, a state of being that comes from chanting, the mantra aligns with all belief systems.

Besides setting vibrations in motion, something else happens when you chant mantras. This is important. There are eighty-four meridian points, or pressure points, in the mouth area. Every time you speak, you stimulate them along with their associated glands and organs—through the tongue. And each time you chant a mantra, you initiate a chemical reaction in the brain and body. It’s as if you have an electronic system in your mouth. Place the correct “code” on the palate, and you gain access to the brain and the inner chambers of your higher self!

How Mantras Work

In Yoga, besides the term “mantra,” the word Naad is used. Naad means “the essence of all sounds.” It is a unique vibration, a fundamental frequency that comes from a source. It is the universal code hidden behind language and, therefore, behind human communication. Naad is the intermediary that connects the individual self with the Universal Self. It is the vibrational harmony through which a higher energy can be experienced.

Naad Yoga is based on the experience of how vibrations affect the body, mind, and spirit through the movement of the tongue, mouth, and changes in brain chemicals. We can alter consciousness by changing the chemical composition of the fluids in the brain. When the brain’s chemical composition becomes balanced, our perception of life automatically changes. The state of mind, personality, and the power to create from our authentic self is connected to the use of our words.

Yoga Mantra

The power of mantras is astonishing. An important aspect is the conscious practice of ancient mantras and modern positive affirmations. Mantras are usually in Gurmukhi, a sacred Indian language, and occasionally in English. These mantras contain vibrations of peace, prosperity, connection, and many other qualities, and their impact is felt even if the meaning of each word is not known. Pronunciation comes with repetition. Understanding the meaning of the words adds another layer of effectiveness to their chanting.

Some Important Mantras:

Ad gurei nameh, xhugad guray nameh

Nam myoho renge kyo

Om mani padme hum