Morning Energy Practice with Neurobiological Foundations for Science and Consciousness 2025
This is a 60-minute practice and Q&A, with almost no asana. Because this conference is a mind kind of audience, I'm also documenting how this practice progressively invites a variety of neurobiological benefits, and I thought some of you yoga nerds might like this. I will of course do the whole thing as it is for me, as personal prayer, as devotion, as participating in this given reality, as love in action, like any bhakta. AND it's beautiful to me to see science acknowledge yoga.
Below is the sequence, with the neurobiological impact, and the Spotify playlist we used, if you would like to feel into it.
When we practice, all kinds of stuff is happening in the body mind (sensory-motor activation, emotional regulation, hemispheric coherence, vagal stimulation, limbic system calming, and deep neural integration) in a practice, culminating in profound relaxation, emotional resilience, and heightened spiritual awareness. Possibly even meditation will arise or an expanded state of consciousness will arise, but that's not a guarantee.
THE NEUROBIOLOGY OF THIS PARTICULAR PRACTICE SEQUENCE
Standing Vertical Stretch & Tadasana (Awareness of Entire Body)
Activates sensory-motor integration and proprioception—the brain's awareness of body position in space. This engages the somatosensory cortex and parietal lobes, enhancing mind-body connection and self-awareness.
Om Chanting & Invocation (Saha Nau Vavatu)
Chanting activates the vagus nerve, promoting parasympathetic (rest-and-digest) nervous system activity. It also enhances synchronization across neural networks (limbic system and prefrontal cortex), calming emotions and improving emotional regulation.
Shaking & Bouncing
Rhythmic, spontaneous movements activate proprioceptors and stimulate lymphatic circulation, releasing muscular tension. They reduce cortisol by stimulating the vagus nerve, shifting from sympathetic (fight-flight) to parasympathetic dominance.
Joint Rotations
Joint rotations activate sensory neurons (mechanoreceptors) in joints, sending calming signals to the central nervous system, enhancing joint lubrication, improving movement efficiency, and reducing muscle guarding or stiffness.
Sufi Grinds & Spinal Flexion
These spinal movements stimulate the cerebrospinal fluid (CSF) circulation around the spinal cord and brainstem. They activate spinal nerve roots, promote flexibility, enhance vagal tone, and increase blood flow and nutrient exchange around the spine and central nervous system.
Vertical Stacking of Spine (Open Crown)
Improves spinal alignment and activates postural muscles. Stimulates cerebellum and vestibular system, reinforcing balance and spatial orientation. Opening the crown (awareness at crown of head) directs attention, activating the prefrontal cortex (focused awareness).
Nadi Shodhana (Alternate Nostril Breathing)
Balances activity between left/right hemispheres of the brain, synchronizing hemispheric coherence. Activates parasympathetic nervous system via vagus nerve stimulation, lowering heart rate and reducing anxiety.
Kapalabhati (Rapid Belly Breathing)
Stimulates sympathetic arousal briefly (activating brainstem, particularly medulla oblongata), followed by enhanced parasympathetic response. Increases cerebral oxygenation, circulation, and dopamine production, promoting mental alertness and mood improvement.
Microcosmic Orbit Visualization
This practice strengthens neural integration between brainstem, limbic system, and cortical areas by focusing awareness internally. It enhances interoception (insula activation), promoting emotional stability and grounding.
Pulse Perineum (Mula Bandha, Pelvic Floor Activation)
Activates sensory-motor pathways associated with the pelvic floor (sacral nerves). Enhances neural connections between pelvic floor and brain (somatosensory cortex, limbic system), stimulating energy, emotional balance, and visceral awareness.
Honey Golden Light Visualization (Pouring into Crown)
Engages neural circuits involved in imagination and visualization (prefrontal cortex, occipital cortex, limbic areas). Promotes calming neurotransmitters like serotonin and endorphins, reducing stress and anxiety.
Permeable Membrane Visualization
Activates self-awareness and spatial-relational neural networks (default mode network, medial prefrontal cortex, posterior cingulate cortex). Creates a relaxed, open mental state conducive to insight and intuitive perception.
Extended Silence & Stillness Meditation (Listening to Divine Guidance)
Reduces default mode network activity, quieting mental chatter. Enhances neuroplasticity, increases coherence between brain regions (frontal cortex, hippocampus, amygdala), and lowers stress hormones. Improves resilience and emotional regulation.
Feeling Earth Support (Grounding Visualization)
Activates sensory and motor areas in the brain, engaging the somatosensory cortex and the insula, increasing feelings of safety and relaxation. Grounding visualizations decrease activity in threat-detection circuits (amygdala), calming anxiety.
Gayatri Mantra Chanting (Closing)
Chanting this ancient mantra deeply activates the parasympathetic nervous system (via vagus nerve). Mantras synchronize brainwave activity (alpha and theta waves), creating states of relaxed alertness, deep presence, and emotional resonance.
I'm also using MUSIC, which I don't always do in class, often preferring the music of the breath. But for this, music is also working the brain and consciousness.
For the shaking, I'm using upbeat rhythms ajd major chords. Increases release of dopamine (motivation, pleasure). Moderately elevates serotonin (mood stabilization and positivity). Releases endorphin (natural mood lifters, reduce perception of pain).
Activates Motor cortex & Cerebellum: Trigger rhythmic body movement and coordination. Activates Basal ganglia: Facilitates rhythm synchronization, pleasure, and motor entrainment. Activates Nucleus Accumbens (reward center): Generates feelings of joy, positivity, and enthusiasm. Stimulates gentle sympathetic arousal (energizing without stress), enhancing alertness and joy.
For the joint rotations and spinal flexion: we have slow, sensual grooves. Elevated oxytocin levels (comfort, connection, bonding). Increased GABA (calming neurotransmitter), reducing anxiety and enhancing relaxation. Mild increases in serotonin (mood and emotional comfort). Activates Limbic System (amygdala, hippocampus): Supports emotional regulation, reduces fear and stress responses. Activates Insular Cortex: Deepens interoceptive awareness, allowing a gentle sensory exploration and greater body awareness.Activates Parasympathetic Nervous System: Facilitates deeper relaxation, reducing heart rate and stress hormone (cortisol) levels. Gentle downregulation of ANS into parasympathetic dominance, inviting relaxation, softness, and ease.
Solfeggio Frequencies & Mantras (Specific sound healing frequencies, chanting): Enhanced production of melatonin (restful awareness, deep relaxation). Increased endorphins and serotonin (feelings of well-being and inner peace).
Activates Prefrontal Cortex & Anterior Cingulate Cortex: Improve emotional regulation, enhance mindfulness and focus. In the Temporal lobes & Auditory cortex: Stimulates auditory processing linked to deep states of meditation and internal reflection. In the Default Mode Network: Reduced activity, quieting mental chatter, enhancing presence and spiritual experiences. Strong parasympathetic response via vagus nerve activation, facilitating deep relaxation, reduced anxiety, and profound meditative states.
