Kriya for Emotional and Mental Balance Video
Kriya for Emotional and Mental Balance

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Kriya for Emotional and Mental Balance

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This is a short but extremely effective yoga set from Anne Novak for balancing hormones and overcoming fear and anxiety that will leave you feeling upbeat, clear-headed and confident. The class begins with Sun Salutations to warm up. It ends with Kirtan Kriya Meditation, considered to be one of the most important meditations in all of yoga, particularly for women. This ancient and revered meditation clears the psyche of the effects of negative relationships, heals emotional wounds, creates a sense of wholeness and serves as a gateway to true happiness.

Contraindications: Do not practice stomach pumps or breath holding if you are pregnant. Do not hold breath if you have hypertension.


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pricep, posted on August 15, 2016

After doing this practice, the tightness around my throat was completely gone. And, things smell and taste more intensely. Weird! But wonderful. Thanks Anne!

annenovak, posted on August 30, 2016

Sat Nam! You are most welcome! So pleased to hear that the kriya helped you release the tension at the throat chakra - it is amazing how it affects us when the energy is unblocked and gets moving again. : ) All blessings! Anne

jmosher1, posted on April 17, 2015

I thought this was wonderful and I didn't think it was so short...not for me was absolutely perfect for me "today" as my life right now seems to be in turmoil...
emotionally and otherwise and I am trying to gather all my mental abilities to walk through it and figure it all out... intelligently ..and deal with it. This is going to be very beneficial
I think Anne has a magnificent presence and the Gong at the end was chilling. My big Chocolate Lab came over and laid beside me for that part of it.
I will be doing this again tomorrow...thank you so much

bethbbarrett, posted on March 21, 2015

I just did this and I feel great.

Thanks ~

annenovak, posted on April 15, 2015

Yay for you! This is one of my favorite kriya and meditation combinations - short but really works!

namaste06, posted on March 3, 2015

Anne this is a lovely practice. Thank you for sharing your work.

annenovak, posted on March 3, 2015

Thank you for your message. So pleased to hear that you are enjoying the practice!

All blessings to you on your journey.

NicoleUrdang, posted on February 27, 2015


I would love to have a CD of the full Ra Ma Da Sa meditation as described by Yogi Bhajan. Do you have one, or know where I could get one?
I can do it on my own, of course, but I thought this would help me not be consciously aware of the time intervals.

Thanks for your comments below about the sound of the gong, as I found it jarring at first.

I deeply appreciate your teaching, and wish you every goodness.

Sat Nam

annenovak, posted on March 3, 2015

Sat Nam!

Thank you for your message. You can find several beautiful versions of the mantra at Jai-Jagdeesh just came out with a very beautiful version of Ra Ma Da Sa which you can purchase from that site. And Nirinjan Kaur has a newly released version of Sa Ta Na Ma which includes the time intervals.

I hope the sound of the gong continues to grow on you!

Peace and blessings to you.

contact7, posted on October 29, 2014

I have 2 days since I'm practicing this and I feel a very strong pain in my chest at minute 14 when I'm coming up after doing the pumps in the abdomen....
to continue doing this ? Thank you Anne! Sat Nam

annenovak, posted on October 30, 2014

Sat Nam, Thank you for your question. The stomach pumping is a powerful technique for releasing long-held tension around the solar plexus region. Mental/emotional tension translates into physical tension which blocks the flow of energy through the body, particularly around the solar plexus. We tend to "guard" that area (a very vulnerable part of the body) when we are feeling stressed or "under attack" (it's a primitive reflex, part of the fight or flight response). If that feeling is chronic, then we can get stuck in the reflex and continuously hold that tension like armor. When we finally begin to let that go and break out of the cycle, it can be uncomfortable as the body readjusts itself (it is learning to trust that all is well and you are safe). However, we can ease that transition by modifying the posture. I would recommend doing half as many cycles of pumping as you did previously and then the rest of the time breathe deeply and slowly in the posture, thinking of gently expanding the area around the solar plexus (about 4 inches above your navel) with your breathe. That should ease the discomfort you felt (be sure to come up to standing very slowly). If you still feel very uncomfortable upon standing, back it down some more to just one cycle of pumping. Very slowly (over a period of weeks) gradually increase the amount of pumping you do. There's no need to rush your practice, nor abandon it. Just meet yourself where you're at and slowly build on that relationship. Please keep me posted on your progress and let me know if you have any other questions or experiences you'd like to share. Peace and blessings to you.

contact7, posted on October 30, 2014

thank you very much ! sat nam

contact7, posted on October 28, 2014

super Anne ! Many thanks , is so calming to do yoga with you! Sat Nam

annenovak, posted on October 30, 2014

Thanks for your comment. I'm glad to hear you're enjoying the benefits of this practice!

YogaHypno, posted on October 27, 2014

This was a lovely workout, Anna - the gong was an unexpected treat at the end of the session. Thank you!

annenovak, posted on October 27, 2014

Thanks for your message. I am pleased that you enjoyed the practice - it's one of my favorite sets : )

maktub, posted on October 9, 2014

I love to know if i can buy the instrumental music that you use through the class! thank you

annenovak, posted on October 27, 2014

We are working on releasing a CD of the music used in this class - I'll keep you posted! Glad to hear you enjoyed it!

annenovak, posted on July 5, 2014

@diamondgirl Sat Nam, Thanks very much for your message. In regards to Kirtan Kriya (the Sa Ta Na Ma meditation), it is recommended that the mantra is chanted in the melody as given. Yogi Bhajan gave specific melodies for just a few mantras, and this is one of them (most can be chanted in a variety of ways). The sound current is one of the key components of the transformative power of Kundalini Yoga, I would suggest sticking with the original melody to get the most from your efforts. In terms of the gong, it actually sounds even more powerful live (recordings pick up only about 80 percent of the tones). I'm glad that you've read my note about the nature of the gong and I hope that you continue to work with this special sound current (with the volume lowered if need be, of course). : ) I am encouraging this because (although this may be difficult for you to imagine right now) I've had many students over the years who were initially put off by the gong, come to love the sound and deeply appreciate and enjoy its numerous benefits. Peace and blessings to you.

annenovak, posted on July 5, 2014

@sabineschulte Sat Nam, So glad to know that you are enjoying the classes, I am honored to be a part of your Kundalini journey. Also great to hear that you're working with the very powerful healing sound current of the gong. Blessings to you.

diamondgirl, posted on July 2, 2014

OK, I think I figured out what my trouble is with the gong. It recorded way too loud against the verbal instruction and other music. Would you consider having your techs reduce the volume (a lot, please!) of that segment so we don't have to stop in the middle of our practice to adjust? Thanks, and I look forward to trying this again.

diamondgirl, posted on July 2, 2014

Very grounding, calming practice. I found myself singing harmony on Sa Ta Na Ma, hope that was OK :-) The only thing that didn't work for me was the gong at the savasana. Except for the low tone keeping the beat, I found the overtones discordant, distracting and anxious-making. Having read what you wrote about the gong, I will try again a few times. If it still doesn't settle in, I'll just turn the volume down at that part since the rest of the practice is so helpful. Thanks for this class!

sabineschulte, posted on June 27, 2014

@annenovak- Sat Nam! I consider myself so very blessed that I found you as my "new" Kundalini teacher on MYO. :-) I LOVE all your classes!!! You are such a godsend! I am also very grateful, that I found your comment in connection with the gong, since I totally had the same experience in the beginning. I found the sound of the gong VERY disturbing. And indeed it does help a lot to turn the volume down. But now since I learned more about the background of the sounds of the gong I can understand or I should better say: I can hear AND feel the gong from a totally different perspective - a healing perspective! :-) Thank you for being such a wonderful teacher, who is generously sharing its wisdom! Namaste! Sending my love and blessings your way!

annenovak, posted on May 29, 2014

@chelseyjersak Sat Nam, Thank you for your question. Kirtan Kriya (the meditation in this class) Is very powerful. It has numerous effects, including a tremendous impact on issues related to the throat chakra such as addictions and cravings, creativity and communication - the need to be heard, the strength to speak one's truth. When a block is present here, it will often manifest during meditation as a tight feeling, a welling up or a lump in the throat.... like the feeling when you need to cry, but are unable. I encourage you to continue a daily practice with this meditation (40 consecutive days will be an amazing experience for you!). Over time, Kirtan Kriya will help you resolve any conflicts or resistance - mental, emotional and physical - at the throat chakra and carry you to a whole new level of self-expression.

chelseyjersak, posted on May 26, 2014

Thank you Anne for this practice! I noticed while dong the meditation--after the whispering and silent components--I had an intense tightness built up in my throat. Can you shed any light on why this might be?

Spinner, posted on May 23, 2014

my kundalini teacher moved I have been looking for a good class that i could do at home that is more calm and includes a meditation. thank you!

Anas2711, posted on May 15, 2014

Very intense different i feel blessed thanks a lot

annenovak, posted on May 14, 2014

@mecdesignsSat Nam! Thank you - I feel very blessed to share Yogi Bhajan's teachings here at MYO. And I am so grateful to know that you're enjoying the benefits. Peace and blessings to you.

annenovak, posted on May 14, 2014

@Harnadh Wow - that's quite a compliment! : ) Endless blessings to you.

mecdesigns, posted on May 12, 2014

Once again, another beautiful class, Anne! I hope to see many more videos from you in the future. I appreciate that you teach Kundalini Yoga as taught by Yogi Bhajan and include a meditation.

Harnadh, posted on May 3, 2014

YOU are one of the best human being I've met on Earth. Thank you.

annenovak, posted on April 20, 2014

@laurenwyatt You are very welcome - great to hear from you!

laurenwyatt, posted on April 18, 2014

Love Kundalini ! Love this practice! Thank you!

annenovak, posted on April 17, 2014

@konstknuten Sat Naam, Thank you for your message. Please accept my heartfelt condolences. I am honored that the class has reconnected you to your peaceful center. All blessings and healing to you.

konstknuten, posted on April 17, 2014

@annenovak: BEAUTIFUL ,not "a kundalini girl" but when my mother recently died tooo young, I have found some peace inside, so, thank you , beautiful you! Therése <3

annenovak, posted on April 17, 2014

@MercheLakshmi So glad to hear it! You are most welcome.

MercheLakshmi, posted on April 17, 2014

I Like very much this practise. Thank You

annenovak, posted on April 16, 2014

@tjtan Yes, you got it - "sort of scary and crazy and soothing..... (and) very happy" - welcome to the wonderful world of Kundalini Yoga!!! : ) Peace, love and light to you on your journey.

PS - After a while, it won't seem quite so crazy and scary..... But I will say, that the crazier and scarier my yoga practice seems, the less crazy and scared I am in my life! : ))

annenovak, posted on April 16, 2014

@vilaksanajala Fantastic!

tjtan, posted on April 16, 2014

….it made me feel very happy (just in case that wasn't clear!) !!! xo

tjtan, posted on April 16, 2014

Anne - I so enjoyed this! After a long break from yoga it was just what I needed - I have never done yoga like that before! Sort of scary and crazy and soothing - all at the same time !!! very apt for me right now THANK YOU :-)

vilaksanajala, posted on April 15, 2014

um wow. Thank you. I am feeling so much happier and ready to let go of the things that do not serve me.

annenovak, posted on April 15, 2014

@BlissAngel Many thanks for sharing your experience. So glad to hear you're feeling good now!

annenovak, posted on April 15, 2014

@chb You are most welcome! Keep breathing deeply!

annenovak, posted on April 15, 2014

@strauss5marija Sat Nam, Thank you for your comment. Some people do initially feel overwhelmed or disturbed by the sound current created by the gong. It is a very powerful tool for healing. In the words of Yogi Bhajan, "The gong is the first and last instrument for the human mind. There is only one thing that can supercede and command the human mind, the sound of the gong. It is the first sound in the universe, the sound that created this universe. It's the basic creative sound....The mind has no power to resist a gong...." The gong naturally induces a meditative state. When the mind attempts to resist, this tends to bring on those anxious feelings and the sound of the gong seems unpleasant. It may seem impossible now, but one day you may find it tremendously soothing and enjoyable. Over the years, I have had many students who were very put off by the gong in the beginning. With time, all who stuck with it came to fall in love with the gong. If you wish to give it another shot, I would suggest turning the volume down and listening to it play very softly. Peace and blessings to you.

chb, posted on April 15, 2014

Really nice. Thanks for offering help with anxiety

BlissAngel, posted on April 15, 2014

Ok- I finally completed the practice and I do feel much better now! With the energy of a full moon eclipse, which is like a full moon on steroids, I was feeling some anxiety and nervous energy for no apparent reason but after completing this practice, my confidence and a feeling of being grounded and in control has returned. It truly takes a profound practice like this one where you incorporate the healing vibrations of the gong and the Kirtan Kriya Meditation along with breath work to allow the subtle nervous energy to clear away. This practice did that completely for me in under an hour- defiantly worth taking the time and giving the practice a go! Added to my favorites and I will come back to this practice any time feelings of anxiety return. Thanks you Anne for bringing us this practice- you are an inspiration :) namaste

LukeMYO, posted on April 15, 2014

@strauss5marija It's true that the gongs can at first be quite alien, but they are meant to evoke the energy of the practice and seal it. I'm sorry for the inconvenience! Perhaps it's just not your style, or maybe give it a try again. Either way, do what you think feels best! - Luke and the My Yoga team

BlissAngel, posted on April 15, 2014

@lukemyyoga. Thanks! you rock :-) can't wait to try it out:-) namaste

strauss5marija, posted on April 15, 2014

how can i relax with this back sound ??

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