MIND-BODY EXERCISES
 An Ancient Art of Brain Rejuvenation
Yogesh Shah, M.D.
Mind-body exercises are different forms of yoga.
Virtually all forms of yoga seek to unite body and mind.
The word yoga is derived from the same source as yoke, meaning "to join".




1. KUNDALINI YOGA The essential goal of Kundalini yoga is to channel and move energy called Kundalini (Chi, in China) via meridian system from "lower" energy centers (Chakras) to higher energy centers.

According to Aryuveda, there are 72 energy meridians that flow throughout the body. There are also seven central Kundalini energy centers, (chakras), which flow up the spine into the brain. Each of these meridians and center (chakra) is believed to be in a continual state of vibration. (At various points along these meridians are reflex points, which are points of accessibility. According to yogic anatomy, 84 of these reflex points are located in the hard palate of the mouth alone.) Three of these seven chakras are called bhandes or locks which are comparable to "switches" that direct the energy that has been generated. These locks are:
Root lock
Diaphragm lock
Neck lock


To activate a switch, all you have to do is tighten specific muscles. These three locks applied together constitute the great lock Maha bhandas). The root lock is activated by tensing the muscles of pelvic region, including the anal sphincter. Currently, most western sexual therapists advocate periodic tightening of these muscles for treatment of premature ejaculation.

2. NAAD YOGA : The essential goal of Naad yoga is to generate mind/body balance by using "primal sounds" or mantra.

Naad yoga is chanting of exclusively "primal sounds"-sounds that are considered most basic and central to human speech. The best known of these primal sounds is OM and AUM.

Naad yoga appears to invigorate specific endocrine glands, as well as the brain itself, apparently through simple vibration. Recent research into the effects of vibrational sound currents on cells has yielded fascinating results. In one experiment, cancer cells were subjected to different continuous tones from the musical scale (the notes D, C, and E) and then monitored technologically. Each note appeared to create different changes in the "energy fields" of the cells. Each of the three notes also had the fascinating effect of decreasing the malignant reproductive rate of the cells.

Other research has shown that the chanting of primal sounds stimulates the vagus nerve, which is considered by many anatomists to be the most important single nerve in the body. The vagus nerve supplies the larynx, the pharynx, lungs, heart and intestinal tract.

In addition, Naad yoga employs a careful system of positioning of the hands and fingers. From neuro-anatomy we know that the hands and fingers are highly represented in the motor and sensory cortex of the brain. We also know that certain movements of the hands and fingers seem to help the brain to "pattern" physical coordination. This positioning of hands and fingers (called Mudras) apparently has an effect upon cognitive function.

The chanting of primal sounds is believed to stimulate the reflex points in the mouth, and to change subtly the vibration of the energy meridian upon which the reflex points lie. The tongue, in particular, directly strikes many of these reflex points on the hard palate during Naad yoga. The striking of these points by the tongue has been likened to striking a computer keyboard with the fingers, in that the mere act of striking is very simple but the results can be far-reaching.

3 - PARANAYAMA : The essential goal of Pranayama is to regulate the Prana or breath. The practice is divided into three parts and deals entirely with the breath. It consists of drawing in, holding, and throwing out of breath. The breath must be drawn in by one nostril while you count to four, then held while you count to 16, and thrown away by the other nostril while you count to eight. Then, reverse the process, closing the other nostril while you breathe in.

All of these elements-breath (Pyrana), chanting, (Mantra), specific finger movements (Mudra)-combine to form a Kriya (mind/body exercise). Each Kriya is designed to achieve a particular effect on the brain.

Five basic Kriyas:
1. BASIC SPINAL ENERGY KRIYA
2· KIRTAN KRIYA
3· PINEAL GLAND KRIYA
4· BREATH OF FIRE KRIYA
5· BRAIN REJUVENATION KRIYA


WHEN TO PERFORM MIND/BODY EXERCISES You should practice the mind/body exercises on an empty stomach and do them at a time of day when you have few distractions. For many people, the best time is shortly after waking in the morning, before breakfast.

1. BASIC SPINAL ENERGY KRIYA
Phase 1 Sit in an easy pose. Grab the ankles with both hands and deeply inhale. Flex the spine forward and lift the chest up. On the exhale, flex the spine backwards. Keep the head level so it does not "flip-flop".


Phase 2 Sit on heels. Place the hands flat on the thighs. Flex spine forward with the inhale, backward with the exhale.

Phase 3 In an easy pose, grasp the shoulders with fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Breathe long and deep. Inhale facing forward.

Phase 4 Lock the fingers in a bear grip at the heart center. Move the elbows in a see-saw motion, breathing long and deep with the motion.

Phase 5 In an easy pose, grasp the knees firmly and, keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back.

Phase 6 Shrug both shoulders up with the inhale, down with the exhale. Inhale and hold 15 seconds with shoulders pressed up. Relax the shoulders.

Phase 7 Roll the neck slowly to the right, then to the left, inhale, pull the neck straight. Think "Sat" on the inhale, "Nam" on the exhale.

Phase 8 Lock the fingers in a bear grip at the throat level. Then raise the hands above the top of the head. Inhale-apply mul bhand. Exhale-apply mul bhand. Repeat both cycles two more times.

Phase 9 Sat Kriya: Sit on heels with arms stretched over the head. Interlock the fingers except for the two index fingers which point straight up. Say "Sat" and pull the navel point in; say "Nam" and relax it. Then inhale-squeeze the energy from the base of the spine to the top of the skull.

COMMENTS
Age is measured by the flexibility of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation, especially in the morning.

Many people report greater mental clarity and alertness after regular practice of this set. A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory.

A study done by Neil Goodman, Ph.D. in December, 1973, at the University of California at Davis, showed that the spinal flex exercise created a positive change in EEG activity during and after the exercise. The exercise has a "multi-stage reaction pattern" that greatly alters the proportions and strengths of alpha, theta, and delta waves.

Early morning Kundalini Yoga, followed by relaxation and meditation, clearly is a key in moving beyond the basics of life, to an increase in projection, productivity, and creativity.

Go to Top of The Page - EXERCISE Basic Spinal Energy Kriya or Kirtan Kriya or Pineal Gland Kriya or Breath of Fire Kriya or Brain Rejuvenation Kriya

2.KIRTAN KRIYA
The kirtan Kriya meditation for creativity is excellent to do after the relaxation period that follows the basic spinal energy series. It celebrates the cycle of creation: birth, life, death, rebirth.

This kriya involves the chanting of the primal sounds that signify the stages of life. They are: Sa, which means "birth", "infinity", or "cosmos"; Ta, which means "life", or "existence"; Na, which means "death", or "completion"' and Ma, which means "rebirth".

Say each of these words repeatedly, in order: Sa Ta Na Ma. The "a" in these words is pronounced as a soft a, or "ah".


Repeat this mantra while sitting with your spine straight, and your mental energy focused on the area of your brow, or forebrain. Yogis believe that this stimulates your pituitary gland. You can find this spot by rolling your eyes to the top, or at root of your nose.

For two minutes, chant in your normal voice, which yogis call the "voice of action". For the next two minutes, chant in a whisper, which yogis call the "voice of the lover". For the next three minutes, chant silently; the yogis call this "the divine language". The reverse the order, whispering for two minutes and chanting the mantra out loud for two minutes, for a total of eleven minutes.

The mudras, or finger positions, are very important in this kriya. On Sa, touch the index fingers of each hand to your thumbs. On Ta, touch your middle fingers to your thumbs. On Na, touch your ring fingers to your thumbs. On Ma, touch your little fingers to your thumbs. (See illustration.)


To come out of the kriya, inhale very deeply, stretch your hands above your head, and then bring them down in a sweeping motion as you exhale.

In a short time, the kirtan kriya may well increase your intuition, creativity, and mental energy.

Go to Top of The Page - EXERCISE Basic Spinal Energy Kriya or Kirtan Kriya or Pineal Gland Kriya or Breath of Fire Kriya or Brain Rejuvenation Kriya

3. PINEAL GLAND KRIYA
Phase 1 Raise your hands above your head, with your fingers locked. Try to pull the hands apart with long, deep breathing for two minutes.


Phase 2 Then bring your hands to your knees, and touch your index finger to your thumb, creating a small circle. This is called Gyan mudra. Extend your other three fingers, with your palms facing away from you. In this position, meditate for one minute.


Phase 3 Raise your hands over your head, with your fingers intertwined and your thumbs apart (pointing behind you). Hold this position for one to two minutes, as you breathe deeply. Then meditate for one minute with your hands again on your knees, in the same position as before.


Phase 4 Extend your arms over your head, with your fingers clasped and your two index fingers extended, pointing toward the sky. Pull your hands apart, but resist the pull. As you pull on your hands, breathe deeply for one to two minutes.


Go to Top of The Page - EXERCISE Basic Spinal Energy Kriya or Kirtan Kriya or Pineal Gland Kriya or Breath of Fire Kriya or Brain Rejuvenation Kriya

4. BREATH OF FIRE KRIYA
The breath of fire-which employs quick abdominal breaths-is believed to be effective because it stimulates the splanchnic nerves in the abdominal cavity. Stimulation of these nerves causes the release of epinephrine and norepinephrine.

To do the breath of fire, breathe through your nostrils rapidly-more than an inhalation per second. Do not pause between inhaling and exhaling. You should inhale by bringing your diaphragm down, instead of up.

Phase 1 Raise your arms at your sides, at about a 60 degree angle. Spread your fingers wide apart and do the Breath of Fire for three minutes.


Phase 2 Bring your hands to your knees, with your thumb and index fingers touching, your palms forward, and your other three fingers extended. Meditate by focusing out the top of your head for three to eleven minutes.


Go to Top of The Page - EXERCISE Basic Spinal Energy Kriya or Kirtan Kriya or Pineal Gland Kriya or Breath of Fire Kriya or Brain Rejuvenation Kriya

5. BRAIN REJUVENATION KRIYA
Phase 1 Sit in Easy Pose. Fully extend the arms out to the sides with the fingers stretched back from the palm and tensed like claws. The entire hand should be rigid and taut, like a lion's paw.


Phase 2 Alternately cross your wrists over your head and return your arms out to your sides, parallel to the ground. Keep the lion's paw tight. Move powerfully and rhythmically. Begin a breath of fire, coordinating one inhale-exhale with each movement.


Phase 3 Continue for three minutes and then without stopping, stick your tongue all the way out and continue for 15 seconds more. Then inhale and hold the arms up at 60 degrees for 15 seconds. Exhale. Repeat. Inhale and hold again for 30 seconds.


Go to Top of The Page - EXERCISE Basic Spinal Energy Kriya or Kirtan Kriya or Pineal Gland Kriya or Breath of Fire Kriya or Brain Rejuvenation Kriya