Alan Finger's Energy-Clearing Yoga Sequence to Prepare for Meditation

Find freedom by settling into a meditative state with this gentle asana practice.
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Yoga Journal’s new online Master Class program brings the wisdom of world-renowned teachers to your fingertips, offering access to exclusive workshops with a different master teacher every six weeks. In April, Alan Finger will share ISHTA meditation practices. If you’re ready to get a fresh perspective and maybe even meet a lifelong yoga mentor, sign up now for YJ’s year-long membership

Kriya yoga is all about purifying your consciousness, says Alan Finger, and from there, meditation becomes easy. “You’re able to sit and do nothing, which is remarkable,” he says. “Because when you’re doing nothing, you’re actually tuning in to unbound, universal intelligence. That’s when inspiration, intuition, and insight come to us.”

The Kriya Yoga practice Finger shares here serves as a great introduction to his upcoming Master Class on ISHTA meditation. In it, he combines asana with breath and sound to help you prepare for meditation by bringing consciousness to the brahma nadi (divine channel), the line of energy that travels from the top of your head to the middle of your pelvic floor, governing intelligence. As you move through the poses below, keep your fingers closed, as this develops more of an inner focus. On an inhalation, bring awareness down the brahma nadi, from the top of your head to your pelvic floor. On your exhalation, sense a distribution of energy from just in front of your sacrum, at the bottom of your spine, into each cell of the body. On the inhalation, think sa, which is the sound of inspiration. On the exhalation, think hum which is the sound of transformation.

See also Natasha Rizopoulos's Sequence to Build a Safe Vinyasa Practice