Author Archives: Ngoc Luzardo

About Ngoc Luzardo

My given spiritual name is "The Illuminator" meaning one who helps enlighten others to understand and see through the illusions of this world and of one's self. My Vietnamese birth name "Ngoc" means "diamond" or "precious stone" and my Venezuelan married name "Luzardo" means "ardent light" so "diamond with ardent light" is my official human name. You can learn more about me and what I do at:

Kundalini Yoga – Heart Chakra Exercises (4th)

The Kundanlini yoga version of the Heart Chakra exercises (as demonstrated by Ana Brett in Kundalini Yoga: A Journey Through the Chakras) works on your fourth center or Anahata (heart) chakra. If you are not familiar with the chakra system, please read the Yoga article before attempting to do this pose.

Tips: To see a larger image of any picture below, click the picture. It is not necessary to look exactly like the picture shown. Approximate a pose as best as you can, or follow the modified version of the pose (if available) if a pose is too difficult. Poses should get easier over time with regular practice. The goal is to eventually look like the pictures below.

1. Have your left hand facing away from you and your right hand facing you at sternum level. Hook your fingers together.
2.  Seesaw your arms. Inhale with left elbow up right elbow down, then exhale with right elbow up left elbow down at a nice pace so that you are doing almost the Breath of Fire. If you feel like stopping, keep going because that means that your immune system is kicking in. Continue for at least 30 more seconds.
3. Now inhale with arms parallel to the floor and hold the breath, contract the lower muscles and pull on your hands a bit.
4. Then relax and lower the wrists to the knees, fingers in chin mudra position. Close your eyes and focus them up towards the center of your eyebrows. Lift your sternum, relax your diaphragm. Let your heart be open like windows in summer. Meditate for a minute in this pose.
5. Now raise your left arm up 60 degrees, open your eyes and stare straight ahead. Squeeze the rectum, sex organ, and navel, contract the lower nerve plexus and do Long Deep Breathing for about 1 to 2 minutes.
6. Now inhale deeply and relax, lower the arm, focus at the brow and meditate again.