A guided Kundalini Kriya performed at 12,000 feet in Nepal's Mustang Valley, combining arm postures, sitali breath technique, and third eye focus to release trapped anger. The three-minute practice uses a thumb-locked hand position with the index finger pointing up, cooling breath through a rolled tongue, and ends with a heart-center meditation and Sat Nam chant.
This is a Kundalini Kriya to release inner anger and to transform new levels of inner peace. And I thought this would be absolutely perfect here with not if, the sacred Dhaulagiri, 7th tallest peak in the world. It's so special and meaningful and sacred to the people of this land, bringing peace and inner energy to everyone. This specific kriya is to transform inside out for inner peace. So what we're going to be doing is sitting in easy pose, and our arms are going to be straight out like so. And our index finger, which is our Jupiter finger, is going to be pointed straight up, and our thumbs are going to be locking all the other fingers. So arms straight out like steel, Jupiter finger, index finger, which is for knowledge and expansion, is straight out like this. We're going to be in a slight, um, neck lock chin back, spine straight, and our breath, sitali, our tongue is going to be rolled and we're going to be inhaling through the tongue and exhaling out the nose. So I'll explain it as we get through. It's going to be 3 minutes nonstop of the Kriya, and then we're just going to relax with our hands on our heart for a few minutes, and that's our meditation. No longer 5-6 minutes. The key is staying strong in this posture. So we start off every Kundalini Kriya with the Adi Mantra, Om Namo Gurudev Namo, which means I bow to the teacher within. I bow to the divine wisdom connecting our consciousness with the golden chain of teachers in Kundalini. It's okay if you don't know it. I'm going to chant it 3 times. Just listen. If you know it by now, you can chant it with me. Then we'll get into the meditation. So bring your palms together, sit bones rooted in the earth, thumbs to chest, elbows slightly out, spine straight. Close your eyes, gazing at the third eye between the brows. Deep inhale through the nose, exhale out. Deep inhale through the nose, exhale out. And deep inhale to tune in.
Om Namah Gurudev Namah. Om Namah Guru Dev Namo. Om Namah Guru Dev Namo.
Deep inhale. Exhale fully. Okay, getting into our position. Remember, we stay in easy pose, no tension in the hips, spine straight, arms straight out, relax the shoulders back. Our thumbs lock the 3 fingers, and our Jupiter index fingers point straight up to the heavens, arms straight out like steel. Roll the tongue. And you're inhaling through the tongue and exhaling out the nose. And we're here for 3 minutes. I'll coach you through it. Just keep going and stay strong.
Let's start.
Eyes are closed, gazing at the third eye between the brow. Keep breathing as I talk. Keep your tongue rolled the entire time and slightly locked down with your teeth. So you're inhaling as your belly button expands. You're keeping the tongue in the roll position as you exhale out the nose.
Inhaling in this Sitali, tongue roll creates a cooling effect, renewing energy in the body.
Inhale, exhale out the nose. Keep the arms straight out like steel. Index finger, point it to the heavens for expansion, for your knowledge.
Stay strong in this posture. Only 3 minutes gazing at the third eye.
When you inhale, your navel expands.
Exhale out the nose, navel comes to the spine. Deepen the inhale through the tongue. Fully exhale out the nose. Arms are like steel.
Shoulders might be shaking.
There's no bend in the elbows. You might be thinking you want to put your arms down, and this is where you break through blockages. This is where you expand. This is where you flush out any inner turmoil. Stay strong, keep breathing. Eyes closed. You have one more minute left. Spine straight, root in the earth, stay strong.
30 seconds left.
Deeply inhale.
Sip in some more. Hold, hold. Exhale everything out.
Bring your hands over the heart center, right over left, left over right, just keeping our hands like so. Over your heart, feeling the pranic energy circulate throughout your body, releasing any anger, stress, anxiety, letting those blockages release. Sitting, staying in easy pose with your spine straight, relax the shoulders, keeping the eyes closed, gazing at the third eye. And just meditate on the inside, what's going on, connecting with spirit, connecting with Dhaulagiri, powerful energy of the 7th tallest peak in the world. Just connecting mind, body, spirit. Your—
in nature.
Hand over heart, and just relax. And bringing some awareness back into your breath, bringing our hands together, rubbing our palms, bring our thumbs to the center of our chest, elbows slightly up, spine straight, sit bones rooted in the earth. We close the practice with one Sat Nam. Truth is my essence, truth is my identity.
Deep inhale to close. Sat Nam. Sat Nam. Thank you for joining me here in the Mustang Valley with Dhaulagiri Peak in our background. Such a magical, special, energetically place here in Nepal. If you haven't come or visited Nepal, you have to. It's absolutely magical. Thank you for pushing hard and practicing with the Outdoor Body, connecting mind, body, spirit, and nature to transform not only the outside but the inside. We have lots of practices in Nepal and around the world, from body weights, mobility, meditation, Elevate classes, yoga. So practice each and every day, and it's all about consistency, getting better and progressing and getting healthier and more fit mentally and physically. So I'll see you next time for the Outdoor Body Practice. Namaste.
