A super simple exercise that flexes the spine and has many benefits for regular practice
"Sufi Circles" is a simple sitting posture in Kundalini Yoga. It is also known as "Sufi Grinds" or "Sufi Circles". Specifically, you rotate your upper body (torso) around the axis of your body. This unassuming warm-up has many benefits - your spine and hips will gain more flexibility. For lovers of meditation, they are a path to stillness. Each turn makes you lighter, and you may even experience a rooted meditative state.
Asana Details
Begin with a simple sit. Place your hands on your knees, close your eyes and relax your shoulders.
Begin rotating your torso clockwise around an imaginary vertical central axis.
Inhale, open your chest and push your chin forward. Exhale, open the back of your heart, and pull your chin to your chest.
Imagine that you draw nice big circles with your chin. Keeping it slow and breathing evenly, rotate clockwise for about a minute, then counterclockwise for a minute.
Finally, let the circle get smaller again and swing in the middle.
What should I keep in mind when practicing?
Foundation: Make sure your sit bones remain firm throughout the rotation. Move only from the spine.
Breathing: Start the movement with your breath. Inhale to open your chest, exhale to rotate you, your breath is flowing, there is no beginning and no end, everything is connected in a cycle.
Slow Motion: Turn slowly and study your body as you move. Observe everything like a child. Without judgment.
Flowing moments: forget about time. At some point your body will start to open up, it will become softer and the movements will become mellow. Meditate on the movement and immerse yourself in it.
Asana Benefits
Align your spine (cervical, thoracic and lumbar) and improve hip mobility
Relieves tension in your shoulders, back and pelvis, gently warming your entire body
Activates and stretches the lateral abdominal muscles, and if you expand the circle to its maximum, your gluteus maximus, hip flexors and pelvic floor muscles will also be activated
Massage the abdominal organs to stimulate digestion and relieve menstrual pain
The continuous rotation of the spine and flexion of the hips will create pressure on your submarine and umbilical chakras (= activation)
The flow of Prana or Kundalini energy is activated
Contraindications: knee injuries, acute disc herniation or spinal injuries need to avoid the practice
Variations and aids
Chair: Place your hands on your knees and sit directly on the chair to practice the Sufi turn.
Straighten your legs: sitting cross-legged is not for everyone. If you have physical limitations, whether hip, skeletal or muscular, simply straighten your legs and begin to rotate your torso.
In order to be able to rotate your legs in a truly relaxed manner, it is important to be able to sit up straight without tension. If you have difficulty, place a folded blanket under your hips.