For the mamas: How the practice of Kundalini Yoga benefits your life? By Madalena (Sukhgian Kaur)

Life is challenging, that is a given. No matter how much you prepare, how much effort you put in, on how much you give into a project (be it the next objective at work or finding swimming lessons for your toddler), life seems to constantly put you at test to confirm that your choices are the best for you at that moment. 

As Heraclitus said “change is the only constant in life” – and that is also a given. One of the incredible challenges in life is how it constantly changes, for the better and for the worse, but constantly changing in an interwoven stream of events that make us grow and know more and more about ourselves. Although we don’t know it yet, change makes part of our journey of discovery of our true essence, to become we are meant to be. 

Stress, therefore, is our response to change and how we adapt to it. We are constantly under stress and our capacity to respond to change has different emotional and physical layers. Change can be as simple as a shift of temperature in the weather or as disrupting as losing your job or your child not being accepted in your favourite school.

The fact is that, over time, to each changing event, we create an individual stress pattern through our thoughts and beliefs that affect our emotions, the way we breathe, the way we hold and move our bodies. 

In this individual pattern, we became often irritable and tense, generally stressed out, easily tired, or even sick, unable to be the person we want to be. Generating feelings of guilt, shame and making less and less effort to take care of ourselves as we would take care of our loved ones. However, we all recognise that it is when we honour our own needs that we are able to give the most to those we love. 

Kundalini Yoga practice is the invitation to that “self-care” needed to honour our needs and to break the patterns that do not serve us. This ancient practice will help you to deal with daily life challenges creatively and with calmness. It helps you to connect with your true essence, breaking the limits of fear and boosting your vitality through the strengthening of the glandular and nervous systems, upon which capacity the stress response is drawn.     

We holds Kundalini classes with Madalena (Sukhgian Kaur) on Tuesday mornings (10:30am to 12pm), the perfect timing for “me time” where you can honour your needs and explore your full potential to be who you are meant to be. 

As a gift, here is a short practice to explore your current breathing pattern:

  • Seat comfortably and make sure that you can spend the next 3 to 5 minutes without being disturbed or interrupted.
  • Take a deep breath. Every yogic breath starts with Exhalation, so extend it drawing it from your lower belly
  • Once the exhalation is complete, inhale deeply
  • Notice the air coming in through your nostrils into your chest and deep into your belly… expanding
  • Once the inhalation is complete, pause briefly and start the exhalation. Let the breath go smoothly, without forcing, slowly and gently… noticing how the belly contracts, the chest falls and the air comes out through your nostrils
  • Once the exhale is complete, briefly pause and inhale… 
  • Keep breathing consciously, using your awareness to connect with the breath
  • Observe if one nostril is more active/open/blocked than the other
  • Notice in your body, which part moves easily, which part doesn’t
  • Keep breathing with full presence
  • Check in with your body what is the impact of this awareness… what is the effect in your mind?
  • Continue the deep breathing cycles and observe what changes… what remains

Throughout the day, observe your breath again and again. When do you hold your breath? When do you breath with ease or heavily? When is it deep or shallow? What happens to your breath when you are stressed or tense? When you are focused? When you are thinking? When you are relaxed? When you listen?

What physical changes come with it? Do you lift your shoulders, clench your jaw or tighten your stomach?

The goal is not to change, is to observe, to notice tension or relaxation in the body, to understand what patterns are present (if any). Once you know your own patterns, you’ll be able to interact with them and change them. Through specific breathing techniques that strengthen your glandular and nervous systems, you’ll be able to break previous patterns and change your stress response. 

Sat Nam

In school, we learned that in the law of nature everything vibrates and at a certain frequency. For example, colour has a much higher frequency than sound, with violet having the highest frequency which we can see with our eyes. We also learned that our cells are made of atoms and these are in a constant state of vibration. When the cells are vibrating imbalanced frequencies, our body as a whole is out of tune, which causes us illness, whether physical or emotional.

Luckily, both ancient techniques and modern science have found ways to manipulate our body’s resonance thus helping it heal and raise its vibration to a healthier one.

In the eastern traditions Hinduism and Buddhism, the chakra system of energetic channels is believed to be as important to understand and care for as the physical body. Those energy centers in the body correspond to neural networks branching out from the spinal cord and glands in the endocrine system. There are seven main chakras and each is associated with a musical note, color, body position and association, and various human qualities:

“As energy moves through us, these chakras are thought to act as gatekeepers for their respective areas. When these ingrained traffic lights, so to speak, are running smoothly, our energy and vitality can flow freely to where it is most needed. When a chakra is blocked, energy can get stuck and manifests as discomfort.” – in other words, our bodies basically go out of tune.

The openness and flow of energy through our chakras determine our state of health and balance.

Since resonance either happens naturally or through external force, in order to heal our bodies, we need to create frequencies that will resonate with specific diseased parts of the body and soul, thus promoting increased vibration and healing and this is where Tibetan Bowls come into play.

Sound healing is the practice of using audio tones and vibrational frequencies to repair damaged tissues and cells within the body.

It has been used as a healing tool for centuries and is still regularly utilized by many alternative health care centers and in modern technologies like brain wave therapies.

Playing tones that promote healing, happiness, and vitality will allow DNA strands to repair themselves.

Tibetan Singing Bowls have been around since the time of Buddha and have been handed down and used in traditional meditation and healing ceremonies from generation to generation in India, Nepal, and Tibet through verbal teaching within a highly structural family clan system. Today, craftsmen in Nepal work to revive the ancient techniques for making the bowls; which on average are made of seven metal alloy. Each of these sacred metals is aligned with the seven chakras and is fine-tuned to the specific note that effects an individual chakra.

Modern-day practitioners have developed sequences for playing the Tibetan bowls for various meditation and healing purposes. These would include the particular positioning of the bowls around a client’s body, which notes to play exactly when and for how many seconds. most practitioners, however, play from intuition after they have been acquainted with the set of bowls they have and the client. A blocked chakra can be identified sometimes by the way the bowl refuses to “sing” since that blocked area of our body is vibrating imbalanced frequencies and the frequencies we are creating are not enough yet for the healing.

The sounds from singing bowls are calming and create a sense of relaxation that goes beyond the physical body.  The tones of each chakra bowl will penetrate our systems into the cells so that inner disorder seem almost immediately to be transformed into harmony.

Dr. Mitchell Gaynor, Director of Medical Oncology and Integrative Medicine at Strang-Cornell Cancer Prevention Center states: “sound enters the healing equation from several directions: it may alter cellular functions through energetic effects; it may entrain biological systems to function more homeostatically; it may calm the mind and therefore the body; or it may have emotional effects, which influence neurotransmitters and neuropeptides, which in turn help to regulate the immune system –the healer within.”

Now imagine being immersed in one of those sound baths, where not only the sounds are going through your ears, but penetrating and rejuvenating every cell of your body leaving you feeling at peace and rejuvenated.

I hope to see you at one of my Chakra Balancing Tibetan Bowl Group Sessions 😊


  • Healing and Recovery. Hawkins, David R. 2009. Veritas Publishing.
  • How to Heal with Singing Bowls: Traditional Tibetan Healing Methods. Shrestha, Suren. 2013. First Sentient Publications.
  • Reiki Course Manual
  • Tibetan Singing Bowl Course Manual
  • The Healing Power of Sound: Recovery from Life-Threatening Illness Using Sound, Voice, and Music. Gaynor MD, Mitchell. 2002. Shambhala.




“When you don’t go within, you go without.”

Creating a Kundalini Yoga practice to counter stress

By Satya Adi Kaur

As the summer holidays and Eid celebrations come to a close, you may find your fall calendar filling up quickly. With new demands from work, more traffic on the road, back to school events, and social invitations, the month of the September can become synonymous with stress. Whilst all forms of yoga, meditation and physical fitness can help manage the extra stress that September brings, Kundalini Yoga is a particular favorite for those with limited time.

When we become overworked and/or stressed out, we are putting extra pressure on the glandular and nervous systems, which in turn impacts our immunity and vitality and can have long term health consequences. Yoga Bhajan, a Master of Kundalini Yoga, emphasized the importance of “going within” through a daily practice, called sadhana. Daily practices can range from 3 minutes to 2.5 hours and provides the space to reconnect and align the body, mind and soul.

Below are simple practices that can help you relax, release stress and connect within. They can be practiced at any time of the day or anywhere.

Mantra: Sat Nam

Anyone that has ever taken a Kundalini Yoga class, often remembers this simple mantra. One of the most common mantras in the practice, Sat Nam means “truth is my identity.” Sat Nam is a seed or bija mantra that activates the chakras and plants the seed of universal truth. In times of stress, this mantra helps you connect to the truth within you.

To practice this mantra, find a comfortable place to sit, place your hands in your lap and have a straight spine. Gently close your eyes and bring the focus of your eyes to the center of the eye brows, at the third eye. As you inhale, silently meditate on the word “Sat” and imagine the sound coming from the base of your spine. As you exhale, mediate on the word “Nam,” and feel the sound current extend around you. Continue this mediation for three minutes. You can continue to add time to your practice and use the mantra in times of stress.

Meditation: Pranayam

This meditation can be done at any time but is often best practiced at night and can help you prepare for sleep. I often do this mediation while I am sitting in bed and use my headrest to support my spine. Legs are crossed, spine is straight, chest is lifted, and chin is tucked down. Close your eyes and concentrate on your breath. Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep powerful stroke. As you do this meditation imagine the stress washing away from your body with each breath cycle. Continue the meditation for 11 minutes. To end the meditation, inhale deeply and hold the breath for 5-10 seconds. Exhale and inhale deeply two more times, holding the breath for 15-20 seconds. On the last exhalation roll the shoulders as fast as you can.