Yoga Teacher’s Training Manual

By

Anmol Mehta

Learn and Teach the Profound Sciences of Meditation Yoga Pranayama

Fully Illustrated
Hosted on www.AnmolMehta.com

Dedicated to My Yoga Teacher Ravi Singh

2

CHAPTER INDEX
CH.
i. ii. 1. 2. 3. 4. 5. 6.

CHAPTER TITLE
How to Use This Manual – Please Read First Legal Disclaimer – Please Read Week 1 Syllabus Introduction to the Universal Principles of Yoga Kundalini Yoga - The Yoga of Energy & Awareness Kundalini Yoga Seven Chakra System Overview Essential Beginner’s Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Beginner’s Guide to Yoga Breathing Exercises (Pranayama) How to Meditate Simple Yogic Breathing Corpse Pose for Deep Relaxation Best Yoga Asana for Meditation Best Hatha Yoga Pose for Spontaneous Healing Simple Triangle Pose for Full Body Flexibility Yoga Palm Tree Pose for Warming Up

PG.
11 15 16 18 22 25 28 32

7.

39

8. 9. 10. 11. 12. 13. 14.

43 51 56 61 65 69 73

3

15. 16. 17. 18. 19. 20. 21. 22.

Cat-Cow Yoga Exercise Cobra Pose Yoga Bridge Pose Spinal Warm-up Yoga Exercises Breath of Fire Breathing Exercise Sound Awareness Meditation Technique Week 2 Syllabus 5 Key Principles for Living an Enlightened & Good Life Top 5 Mistakes in Establishing a Daily Meditation Practice Stretch Pose for Core Abdominal Strength Eagle Pose for Powerful Aura Archer Pose for Self Confidence Spinal Twists for Lower Back Kundalini Jesus Pose for Inner Strength Plank Pose for Arms and Upper Body Deep Knee Bends for Thighs and Buttocks Kundalini Yoga Morning Wakeup Series Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing

76 80 84 89 95 99 103 105

23.

109

24. 25. 26. 27. 28.

113 116 119 122 126

29. 30. 31. 32.

130 133 138 147

4

33. 34. 35. 36. 37. 38. 39.

So Hum Mantra Meditation Technique Week 3 Syllabus Top 10 Profound Benefits of Meditation Top 10 Health Benefits of Yoga Comprehensive Guide to Yoga Mudras 5 Excellent Yoga Tips to Elevate Your Practice 10 Things You Should Do Everyday For a Happy, Meaningful & Good Life (Combined)

152 156 158 161 164 177 181

40.

Kundalini Yoga Camel Pose for Health and Wellbeing Chair Pose for Sexual Health Downward Facing Dog for Nerve Strength Bow Pose for Eternal Youth Frog Pose for Toned Thighs Locust Pose for Digestive Power Yoga Exercise to Cleanse Your Aura Core Abdominal Power Yoga Set Powerful 4 Part Deep Breathing Exercise for Vitality Zen Meditation Technique - Practice & Hidden Secret - Free Guided Meditation Week 4 Syllabus

187

41. 42. 43. 44. 45. 46. 47. 48.

191 197 200 204 209 213 219 225

49.

228

50.

234

5

51.

How Much Time Should You Practice Meditation For Daily? Essential Meditation Tips & Tools for Daily Practice Meditation Help & 5 Great New Meditation Tips for Beginners No Short Cuts to Enlightenment Crow Pose to Cleanse Root Chakra Shoulder Stand for Brain Fitness Modified Wheel Pose for Flexibility and Digestion Power Yoga Elbow Platform Yoga Boat Pose for Firm Toned Abs Yoga See-Saw Shoulder Exercise Yoga Ab Crunches for Six Pack Abs Heart Chakra Healing and Balancing Set

236

52. 53.

239 242

54. 55. 56. 57. 58. 59. 60. 61. 62.

248 251 255 259 263 267 273 278 283

63.

Chakra Balancing Breathing Exercise – Anuloma Viloma Pranayama Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers Week 5 Syllabus How to Building a High Traffic Website – SEO Insiders Tips Comprehensive Guide on How to Teach a Yoga Class

292

64

297

65. 66.

302 304

67.

317

6

68. 69. 70. 71. 72. 73. 74. 75. 76. 77. 78.

The Yogic Mind - The Perfected Mind Lion Pose to Detox the Body Tantric Technique for Sex Chakra Activation Maha Bandha for Channeling Energy Yoga Wheel Pose Yoga Plough Pose for Multi-Chakra Activation Crane Pose for Strength and Balance Kundalini Yoga Lotus Pose Yoga Exercises for Healthy Weight Loss Sheetali Pranayama for Reducing Stress 3 Most Powerful Yoga Pranayamas and Kriyas Sodarshan Chakra Kriya - Part 1 Week 6 Syllabus Dangers of Kundalini Yoga Kundalini Meditation | Power of the Energy Kundalini Awakening Symptoms Meditation Techniques, Types and Practice - A Comprehensive Guide How to Design Yoga Sets Surya Namaskar – Sun Salutation

328 331 335 339 344 347 350 354 358 370 373

79. 80. 81. 82. 83.

379 381 387 392 397

84. 85.

405 408

7

86. 87. 88. 89. 90.

Raja Yoga Set for Awakening Kundalini Surya Bedhi Pranayama for Energy Kirtan Kriya Week 7 Syllabus 5 Major Obstacles to Self-Realization & Enlightenment 5 Dangers of Not Meditating The Secret to Enlightenment Fountain of Youth Yoga Exercises Liver Detox Yoga Sequence Ujjayi Pranayama for Deep Relaxation Meditation for Improving Concentration Week 8 Syllabus How to Run a Yoga and Meditation Center 3 Keys for How to Live a Blessed Life How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation SM Meditation Program: Practical Hints & Tips Yoga for Full Body Fitness Supreme Yogic Breath for Brain Development & Mind Control

413 417 420 425 457

91. 92. 93. 94. 95. 96. 97. 98. 99. 100.

432 436 439 447 453 457 461 463 481 485

101. 102. 103.

488 492 514

8

104. 105 106. 107. 108. 109.

Silent Mind Meditation: The SM Meditations Bonus Yoga Sets Seven Chakra Healing Set Yoga Exercises for Men’s Sexual Health Best Weight Loss Yoga Exercises and Poses SM Meditation Program: Yoga for Meditation Set: Appendix 1 Yoga for Kids - A Comprehensive Guide to Teach Children Yoga Yoga Exercises for Eye Care Yoga Positions for Beginners | Basic Yoga Poses Bonus Yoga Pranayamas Simple Chair Yoga for Energy and Stress Relief Bhastrika Yoga Pranayama for Energy and More Seetkari Yoga Pranayama to Lower Blood Pressure and More Bonus Meditations 3 Easy Kids Meditation Techniques with Videos Beautiful Light Meditation for Developing Intuition, Joy and Creativity Powerful Gayatri Mantra Download & Free MP3 SM Meditation Program: The Silent Mind

518 526 527 536 546 564

110.

572

111. 112. 113. 114. 115. 116.

588 591 606 607 611 615

117. 118. 119.

619 620 624

120. 121.

628 631

9

Meditations for Phase 3
122.

Best Mind Meditation | Most Advanced Meditation Technique How to Teach a Gentle Yoga and Meditation Class | Comprehensive Guide Free Yoga, Meditation and Mantra Links

634

123.

638

124.

648

Copyright: Anmol Mehta 2010: No part of this book can be republished, recreated or sold without written consent from the author.

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PLEASE READ FIRST Yoga Certification Program Overview:
This manual is the official text of the Mastery of Yoga Teacher’s Training and Certification Program. If you are not enrolled, but have purchased this manual for self-study, please read through the instructions as well, as it explains how to use this manual to train yourself in yoga, meditation and pranayama. To those who are enrolled, welcome to the Mastery of Yoga Teacher's Training Program. This section will give you all the details regarding how the course works and how to go about completing the program. This certification course is a multi-media rich home study course. The material needed for study and practice is contained in this training manual, and also in the videos and MP3s that are online on Mastery of Meditation and Yoga, and linked to from this manual. In order to complete the course you follow the 8-week program below. At the completion of the program, you email me at anmol@anmolmehta.com to receive the final examination, which you must pass by a score of 80% in order to receive your certification. If you fail the exam, you must take it again till you pass. How the program works is that every week you have certain chapters for study and certain techniques you must practice. These details are in the weekly syllabus chapter for each of the 8 weeks of the program. If you have not yet registered, but would like to earn your Yoga Teacher’s Certification, here is the page where you go to register for the program: Mastery of Meditation and Yoga Certification Programs. 11

How to Use This Manual:
I would like to mention a few important words about how to best use this training manual.  Please note that this entire manual has active live links. All links are in blue and underlined. When you move your cursor over the link, it will display the target page and change into a small hand. To visit the target page simple click the link and it will take you to the respective page on the website. Please note that this manual is a collection of articles from the Mastery of Meditation and Yoga website, as well as some special articles that are not online. These articles all put together, in the order given, create the Yoga Training Program. I have preserved all the links within the original articles so you can easily access the related materials as well if it interests you. All this took a lot of work, I hope you all benefit from it . The yoga-training program also consists of 20 videos. These videos are obviously not in the e-book, but each chapter which has a video is clearly marked and you should click that chapter title or link provided to go to the website where you will find the video you need to watch. All chapter titles in blue are links as mentioned above.

All chapters with videos, alert you using the following statement: “THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK”

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and Techniques objectives. things you must learn. I have given approximate times for each section. and the practice section has the techniques you must practice.How the Certification Program Works in Detail: As I mentioned above the yoga-training program is designed for 8 weeks.  For each week. certain objectives are set. which you must pass as mentioned above. The approximate time for the study and practice sessions is 1-2 hours per day. pranayama and meditation sets. the examination will only test you on the Required material and not the Bonus material. but this is a soft number.  These objectives are met via a weekly study section and a practice section. Pranayama (Breathing) Section and a Meditation Section. Towards the end of the manual. which are things you must practice. Below is how it all works. but are not required to pass the certification course. The study section comprises of chapters you need to read and study for that week. When you have completed the program. You may take a little more or little less time than the one suggested depending on your capacity and level. I have also included bonus yoga. The practice section has a Yoga Section. please send me an Email and you will receive your final exam. depending on your previous knowledge and skill level. You need to practice these daily. These are listed in the respective weekly syllabus chapter as Knowledge objectives. These are to enhance your expertise and personal practice. In other words. Upon passing you will receive your     13 .

Certification via regular mail and your name will appear in the online listing on the Certified Teachers and Centers page. I also welcome your feedback and you can email me at anmol@anmolmehta. 14 . you can email me for help and support at anmol@anmolmehta.com. Remember if you have any issues or questions. If you have enrolled in the program please go ahead and begin as soon as you are ready. yoga and spiritual growth on my website http://www. All information there is available for free.com. All Good Wishes.AnmolMehta. Anmol You can get more information on meditation.com.

Thank-you. The same applies to all the other material provided here. We are not responsible for the consequences of the exercises or programs. Please use common sense and walk the middle path as you develop your spiritual practice.LEGAL DISCLAIMER – PLEASE READ Please check with your health care professional before starting any exercise or yoga program. 15 . any loss or damage related directly or indirectly to the information in this manual or on the AnmolMehta. It is not a substitute for medical care and attention.com website. The information provided within is intended for use used under professional instruction and guidance. and will not compensate in any way for. We are not responsible for. it is provided AS-IS with no warranties or guarantees.

Chapter 1 Week 1 Syllabus: Objectives: Knowledge:      Learn the basics of meditation Understand the basics of pranayama for meditation Understand the basics of yoga for meditation Learn safety rules for yoga and pranayama Learn Kundalini and Chakra Models Techniques:           Learn Learn Learn Learn Learn Learn Learn Learn Butterfly Pose Forward Bend Triangle Pose Palm Tree Pose Cat-Cow Pose Cobra Pose Bridge Pose Breath of Fire Breathing Exercise Learn Spinal Warm-up Series Sound Awareness Meditation Technique Articles for Study:       Principles of Yoga Introduction to Kundalini Yoga Introduction to Chakras Beginner's Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Beginner's Guide to Pranayama Practice 16 .

   How to Meditate How to do Simple Yogic Breathing How to do Corpse Pose Daily Practice: Pranayama: 1-3 mins  Breath of Fire Breathing Exercise Yoga Poses: Each Day Learn and Practice 1 Pose .Butterfly Pose Forward Bending Yoga Asana Simple Yoga Pose for Flexibility | Triangle Pose Easy Yoga Pose for Stretching and Warming Up | Palm Tree Yoga Exercise for Emotional Health | Cat-Cow Pose Yoga Cobra Pose for Healthy Back Yoga Bridge for Healthy Back Yoga Set: Each Day Practice the Set .5 mins  Spinal Warm-up Series Meditation: 10 mins  Sound Awareness Meditation Technique 17 .5 mins        Best Asana for Meditation.

unification with the Universal Source. This branch attracts those who are emotional in nature and have a strong longing to be reunited with their beloved creator. the nutrients and the love they need in order to make your life vibrant. Depending on your personality one or the other path may suit you better. Kundalini Yoga to name a few. is to reunite you with the Universal Source. Karma Yoga. Christ Consciousness. Jyana Yoga. Laya Yoga. Krishna Consciousness. The seeds are all within you. Yoga is the water. Allah. which literally means.Chapter 2 Introduction to the Universal Principles of Yoga Introduction to the Universal Principles of Yoga: Yoga is a time tested. Union. powerful tool to help you blossom and reach your full human potential. mind and spirit. Raja Yoga. it is really a science with which to develop your body. It is not a religion. These all have the same one goal. etc. Nada Yoga. Yoga is a pathway to bring you to the realization that you and this Universal Source are inseparably One. beautiful and full of sweet fragrance. The ultimate goal of Yoga. Jyana Yoga: Emphasizes the intellectual and philosophical approach to penetrate the illusion of dualistic reality. You may call this Universal Source by any name you wish. Mantra Yoga. Bhakti Yoga. but each follow a different path to get there. Here is a description of some of the major branches of Yoga:  Bhakti Yoga: Emphasizes love as the pathway to liberation and Union. There are many branches of Yoga. the sunlight. The practitioners of Jyana Yoga generally have a sharp mind and 18  . Brahman. Buddha Nature. God. such as Hatha Yoga.

As indicated above Raja Yoga employs Sage Patanjali’s 8 step path to achieve Union with the Supreme. Laya Yoga and Nada Yoga: These forms of Yoga use the powerful science of Sound Vibrations to dissolve obstacles and empower the Yogi. It is for those with a strong will and a passion for the Supreme and the mystical. They are often a part of some of the Yoga systems listed above and suit those with a devotional attitude. and finally Samadhi. as it is one of the most popular and prevalent Yoga system in use today. This school is for those who have a strong desire to help others and have a capacity for work and action.    In this article I will expand on Raja Yoga. Whole and indivisible. Raja Yoga: Considered the Scientific approach. emotional and mental harmony. Pratyahara.swift intellect. This 8 step path is designed to bring about physical. and in the advanced practices of Dharana. Mantra Yoga. Raja Yoga is for those who have a holistic approach to life. This is probably the most powerful form of Yoga. Pranayama. this branch emphasizes Sage Patanjali’s 8-step path to Self-Realization. Dhyana. Dharana. They use the analytical powers of discrimination and detached awareness to make progress. Niyamas. Yamas. also called the 8 limbs of Yoga (ashtanga) thus also the name Asthanga Yoga. 19 . This 8-step system consists of the following parts.  Karma Yoga: Emphasizes right action and selfless service as the path to moksha (liberation). Kundalini Yoga: Emphasizes the activation of Kundalini Shakti for enlightenment. Dhyana and Samadhi lead to the cessation of thoughts allowing the mind to realize that Reality is indeed Singular.

are helping to offset some of the excessive materialism and greed that is eroding the spirit. 5. These are non-violence. 2.Here is a description of the 8 limbs of Raja Yoga: 1. austerity. Today. joy and peace of our society today. Yamas: Yamas are self-restraints. Sincere and regular practice of Raja Yoga promotes health. Dharana: Concentration. happiness and insight. humility and other high values that Yoga promotes. 7. stealing and covetousness (greed). many material benefits are also obtained by its practice. many diseases and ailments are treated via the use of Yoga asanas and pranayamas. 3. There are 5 niyamas. Niyamas: Niyamas are self-observances. 4. These are contentment. Furthermore. truth. control of sexual urges. the principles of truth. 8. self-study. 20 . Pratyahara: Withdrawal of the senses and disassociation of the consciousness from the outside environment. and the stress reducing benefits of Yoga meditation are becoming more and more valuable to us given our hectic and frantic lifestyles. Although the ultimate goal of Yoga is Union with the Supreme. 6. purity and devotion to the Lord. Asanas: Physical poses and postures. Dhyana: Meditation. Samadhi: The Union and Identification with the Supreme Consciousness. Pranayama: Control of the Vital Energy (prana) with the use of breathing exercises.

because it works. if something does not prove to work. that the next great Yoga and Meditation teachers will arise from the West. you are given the tools required. it is discarded as junk. In other words. 21 . So dive in and reap the benefits. If something works it is embraced and utilized. and using them you bring about the necessary transformations in yourself to reach your highest potential in life. This is because generally the West has an empirical approach to things.The most important aspect of Yoga Philosophy is that it is based on Self-Realization. This is probably the reason why Yoga has grown in such popularity here in the West . as opposed to superstition and blind faith of the East. It is now often said.

The health of the region thus improves and the nerves fire more completely.The Yoga of Energy & Awareness Introduction to Kundalini Yoga What is Kundalini Yoga and How It Works This article will provide a basic overview of what Kundalini Yoga is and how Kundalini Yoga works. the glands and organs are invigorated and regain their natural voltage and secretion levels are returned to a condition of strength and vitality. the combined effect of which is that the target regions are saturated with highly charged and oxygenated blood. this is accompanied with powerful pranayams. Understanding Kundalini Yoga Kriyas Kriyas are a set of exercises done in a particular sequence to work on a specific theme. movement. At the core of Kundalini Yoga lies Kriyas and the best way to understand the methodology of Kundalini Yoga is to understand Kriyas and their function. There are a wide range of Kriyas available. mudras (hand positions). This nutrient rich blood fills the capillaries forcing them to discharge toxins and other harmful elements. neutralized or expelled by the body. They employ asans (postures). Kriyas utilize all the available Kundalini Yoga mechanisms to work their magic. each refined over thousands of years to optimize their effectiveness. 22 . laya yoga (yoga of rhythm and sound). pranayam (breathing exercises). Dynamic movement and asans bring expanding and contracting pressure via multiple angles to various areas of the body. mental focus and meditation to do their work. mantras (sound vibrations). bandhas (body locks). which are then eliminated.Chapter 3 Kundalini Yoga .

emotional and mental well being. Practiced over time. Respiratory. bringing us into physical. etc…). the chakras become charged and come into balance with each other. Confidence. we are in fact activating these energy centers that reside there and are thus working on ourselves not only at a physical level. Compassion. Furthermore. Intuition. Charisma. which introduce disease and imbalance into the system by preventing the chakras from functioning at their optimum level. Glandular. Finally. Nervous. Seven Chakra System There are 7 primary chakras that lie all along the spine from the base to the crown of the head. each chakra is responsible for certain traits and characteristics that make up our personality. etc…) and also for healing many different types of ailments and diseases. It is the energy of awareness. There are Kriyas designed for working on almost every part of the human system (Immune. Willpower. Understanding Kundalini Yoga. let us see how this relates to Kundalini Shakti. it can be said that where your awareness is. Understanding Kundalini Shakti (Energy) Kundalini is energy. When we strengthen and rejuvenate the nerves and organs in a particular region. It is the fundamental energy whose flow through the organism allows for all its systems to operate. Associated with each chakra are the primary nerve junctions and organs of that region. Again. To awaken 23 . Circulatory. working on our various traits and characteristics (Awareness.The key is the removal of blockages (granthis) that is taking place on many levels of the organism thus facilitating the flow of energy. Digestive. Sexual. that is where Kundalini is flowing or that where Kundalini is flowing is where your awareness is. at all levels of consciousness. it should be noted that the work being done is primarily about dissolving granthis (blockages) in these regions. Lets now see how this ties in with the Chakra (energy vortex) system. but also at an emotional and mental level (by affecting our traits and characteristics).

please feel free to register and begin your yoga practice using them. For the initiates it is suggested that they read the 10 Guidelines For Kundalini Yoga Practice to help prepare you for Yoga practice. The dissipating of blockages can also be thought of as the clearing away of the subconscious mind. allows the infinite to shine through into the present. As blockages are cleared trapped energy is released and pathways are cleared. where lies the root of many of our attachments and fears.Kundalini means to dissipate blockages in the gross and subtle systems in your being and allow for greater and greater flow of energy and awareness. How to Begin Your Kundalini Yoga Practice You will find many Kundalini Yoga Sets on this website and I am constantly adding new ones. 24 . rejuvenating and balancing them. the collection of unresolved emotional and physical disturbances. Always remember that the True Guru is within and just a glance away from providing you the guidance you need. through the process of dissolving the past. There are also Free Online Kundalini Yoga and Meditation Classes on Mastery of Meditation. Kundalini then is able to flow freely though those regions. healing. So overall Kundalini Yoga is a system by which one. nourishing. Please feel free to incorporate them into your sadhana (daily spiritual practice) as you see suitable.

and serve as transformers to move energy between these various bodies. which literally means wheel. Charkas are the centerpiece of the Yogic Energetic model of man. Chakra. The astral body can be thought of an aesthetic double of the physical body. Although. is best thought of as a MultiDimensional Energy Vortex. chi or life-force). They are opened and balanced by this flow of prana. According to Yoga there are 4 bodies that constitute a complete human being. psychic or astral body. books can easily be written on this topic this document will concentrate on providing the most important aspects of this profound science. as we mentioned are energy vortexes. Chakras reside in the astral body. Through it runs a vast complex of channels (nadis) that carry the energy of life (prana. The Chakras lie along the spine from the base to the top of the head and there are seven main Chakras. are responsible for certain emotional and personality traits. By multi-dimensional I mean that a Chakra bridges across the many dimensions that make up a human being. as well as give an overview of each of the Chakras that make up the Kundalini Seven Chakra System. These are the physical body.Chapter 4 Kundalini Yoga Seven Chakra System Overview Kundalini Yoga Seven Chakra System Overview What exactly are Chakras? How do they function? How can they be worked on? This article will look to answer these and other key questions regarding them. the mental body and finally the causal body. The quality and quantity of prana flowing through the nadis determines the health of the Chakras with reside there. Each of these Chakras governs the physical region where they are situated and also. As they are properly 25 . The Chakras.

Manipura (Naval) Chakra: Solar Plexus: Digestive Systems: Willpower & Anger 4. Swadhisthana (Sex) Chakra: Base of the Spine: Sexual Systems: Self-Expression & Creativity 3.activated and energized by the correct flow of prana. Ajna (3rd Eye): Center of head. The seven Chakras and their main areas of influence. both physical and emotional are given below. Vishuddhi (Throat) Chakra: Throat: Auditory and Speech Systems: Communication 6. Sahasrara (Crown): Top of Head: Brain and Nervous System: Bliss 26 . Anahata (Heart) Chakra: Center of the Chest: Circulatory and Respiratory Systems: Love 5. 1. The format is Chakra Name: Location: Primary Physical Influence: Primary Emotional/Personality Influences. directly in line with center of forehead: Eyes & Perception: Intuition 7. the corresponding physical regions are rejuvenated and emotions of a higher quality are embraced. Mooladhara (Root) Chakra: Perineum: Excretory Systems: Physical Security & Fear 2.

become optimally balanced. When the flow increases.Now that we know what Chakras are and what they do. over time. 27 . This leads to higher levels of awareness and consciousness — which is to say that it leads to a human being achieving their highest potential. lets see how we can work on them. the Chakras are opened and. and Pranayama are the essentially the science of Chakra Activation. specifically Kundalini or Kriya Yoga. Yoga. The key to opening and balancing Chakras is by purifying the Nadis of blockages and increasing the flow of Prana. They are designed to systematically dissolve the debris that collects and blocks the flow of energy through the nadis. This is best done through the use of Yoga and Pranayama.

poses or movements. yoga practice. This guide details the 3 most essential guidelines for doing yoga exercises. yoga is a type of body meditation. as to where your mind is. these three key elements are a must and never to be forgotten. I wanted to glean some of the most important information and compile it here for those of you who are beginners or new to yoga practice. as well as lists the other important requirements you should know before starting your practice. Key Concepts: beginner yoga. 1.Chapter 5 Essential Beginner’s Guide to Yoga Practice Summary: A beginner guide for those who are new to the world of yoga. yoga guidelines. and if it has wandered away. This is the 28 . yoga tips Although there is tons of information on Mastery of Meditation on yoga. Do Yoga Exercises With Full Awareness: Try to be as aware as possible of every posture and movement you are making during your practice. Three Essential Guidelines of How to Practice Yoga: Yoga is not just a series of exercises. gently bring it back and focus again on the poses and the breathing. As I have pointed out in the article Comprehensive Guide to the World of Meditation. It is meditation in motion. yoga instruction. This quick reference guide applies to all of you who are just starting your yoga practice and is independent of the type of yoga you are taking up. how to practice yoga. For you to extract maximum benefit from your yoga practice. basic yoga. starting yoga. Check throughout your yoga session.

The breathing plays a very important role in yoga and in order to get the most out of your yoga practice. Learn to listen to your body. Yoga & Breathing Go Hand In Hand: Don’t forget to breathe! There are 2 aspects of breathing which every beginner yogi should be cognizant of: First. When doing my yoga teacher’s training course. was how often these seasoned yogis were getting injured. Second. or the science of expanding and controlling prana (chi/life-force) is a key aspect of yoga and should be an integral part 29 . regardless of whether you are just a beginner yogi or a yoga master. it is be enjoyed and the sights and sounds taken in. this guideline also applies to both beginner yoga practitioners as well as advanced yogis. 3. This breath component of the yoga posture should not be ignored. bring your attention to them and observe them taking their course as you move through your practice. If you are just beginning your practice. rather than being over zealous. 2. if certain feelings or energies awaken within you. Yoga is a journey. you can start to explore your limits further and increase the challenge you place before yourself. it is not a competition. Even as your yoga expertise develops. In addition. what surprised me quite a bit.number one requirement of doing yoga. As you start to better understand your body and energy. you need to give yourself time to gauge your capacity and limits. Never Over Strain When Practicing Yoga: As the requirement above. So start offering in the side of caution. never forget this important rule of not overdoing it. pranayama. generally have some breathing pattern associated with them. yoga poses and exercises. employ the correct breathing along with the movement.

make sure you start off gently. cushions etc. in addition to developing your physical yoga practice. your breath can be a good anchor to help you retain your awareness when your mind is wondering. It is fine to use yoga props to help you.       30 . Make sure your yoga space is well ventilated. blankets. Other General Guidelines for Beginner Yoga Practitioners: Having detailed the essential guidelines above. I will provide a bullet list below of some other general guidelines for the beginner yoga enthusiast to reference. So it can go a long way in helping you with meeting the requirement of mindfulness.  Don’t eat a big meal at least 2-3 hours before your yoga practice. be sure to also develop your expertise in pranayama. So. Try to do your yoga practice early in the morning if possible. such as blocks. As a beginner.of your yoga practice. Wear comfortable athletic or other loose clothing so that your movements are not restricted. A final word about yoga breathing. explained in guideline #1 above. If you have medical conditions. select your yoga exercises accordingly. as pranayama is a very powerful science and make steady progress over time. Drink plenty of water after practice to wash out toxins released by the yoga sets.

If you find a great yoga teacher. if you don’t. It is fine to use music while practicing yoga. If is recommended to start and end your yoga practice with a prayer to the Lord. 31 . everyone is welcome. use your inner guru to guide you. but not during silent meditation. awesome. So jump in and start your journey.   The most important requirement in order to benefit from yoga is to practice.

Clothing should generally be loose and comfortable. 2. 1. To understand more about what Kundalini Yoga is and how Kundalini Yoga works. in Kundalini Yoga it is advisable to keep the shoulders and spine covered. 3. flow and distribution of Kundalini Shakti up and down the back. during the relaxation period. Kundalini Yoga Kriyas (sets) and Yoga sessions in general. specially its movement via the 3 main psychic channels (ida. A blanket can be used to cover the body after doing a Kundalini Yoga Kriyas. Kundalini Yoga Attire: 1. pingala and shushumna) that lie in and along the spinal cord.Chapter 6 10 Important Guidelines for Kundalini Yoga Practice 10 Important Guidelines For Kundalini Yoga Practice The following is a list of suggestions to help guide you on how to practice Kundalini Yoga. 32 . This has to do with the awakening. no worries we have all done it :-). You will fall asleep at least once. Most Kriyas are followed by a period of relaxation that is usually done in corpse pose (shav asana) and during this time the body temperature tends to drop. Unlike other schools of Yoga. please read the following article Introduction to Kundalini Yoga. Kundalini Yoga is generally practiced barefoot. so practicing without any covering on the upper body is not recommended. so a blanket (or shawl) can be used to stay warm and comfortable.

tea etc. Kundalini Yoga significantly relies on the Science of Pranayama (breathing exercises) to work its magic. Still it is recommended that the bulk of your diet be Sattvic. 3. nuts. asanas and vigorous movement.2. such as onions. Sattvic foods are generally fresh and sweet such as fruits. Kundalini Yoga Diet: This is a rather big topic. Rajasic foods are generally spicy and stimulating. tissues. Kundalini Yoga Kriyas are designed to force the organs. Try not to eat at least 2-3 hours before doing your Kundalini Yoga Kriyas and asanas. honey etc. garlic. energetic nature of Kundalini Yoga. Kundalini Yoga Breathing: 1. etc. Use a nutrient bar or other healthy snack if you feel you need some energy prior to your yoga set. Although Yoga in general recommends a Sattvic diet (foods that promote calmness and clarity). 1. Each 33 . 3. you could be quite uncomfortable if your stomach is still full. but here I will just provide some important highlights. Tamasic foods are fatty foods. 2. and not Rajasic foods (energetic foods that promote activity) or Tamasic foods (foods that promote heaviness and dull the mind). meat. fish. eggs. vegetables. pranayamas (breathing exercises). Given that Kundalini Yoga uses many different bandhas (body locks). stale food. nerves and vessels to expel buried toxins out into the elimination systems of the body. including some Rajasic foods in your diet is not a significant issue. due to the physical. So after any Kriyas or tough yoga set. one should drink plenty of water to help cleanse the body of the toxins and waste that have been released.

your overall practice and also for each kriya and asana you do. This goes for both. 3. There are several good easy kriyas and sets. This is probably the most important guideline. 4. Use modifications that are provided for the difficult asanas and exercises and back off if you feel you are risking injury. and your overall sadhana (spiritual practice) should be equally balanced. Some Kundalini Yoga Kriyas can be quite challenging and it is recommended to always do warm-ups first before doing these tough sets and asanas. This item can’t be emphasized enough. each exercise you do should not be too easy and not be too hard. With regard to your sadhana try to establish a steady. Although Jal Neti (washing the nostrils with saline water) is recommended for cleaning the nasal passageways to help maximize the benefits of the pranayamas. it is advisable as a minimum to keep a box of tissues handy. 2. In other words. feel free to 34 . which work very well as warm-ups to the tough kriyas. Don’t overdo it.exercise and asana is accompanied by a specific pranayama. It is especially important to do spinal warmups as charging the cerebrospinal fluid within the spinal cord and brain assists in the flow of awakened Kundalini Shakti. between being ridiculously ambitious or excessively easy. rather than doing 10 hours a day for 2 weeks and then nothing after that. Also. 2. Unless it is specifically specified all pranayama should be done through the nose. long-term daily practice. Try to walk the middle ground between fanaticism and laziness. Kundalini Yoga Safety: 1. Use common sense with regard to injuries.

The approach is to trust the Universe to awaken this energy in accordance with the level of preparation.it is not a competition . also to reduce any dangers and risks associated with awakening Kundalini Shakti. the idea. If possible you should at least try to attend a few live yoga classes so that you can get a feel for the kriyas. optimize the benefits of the Kriyas. instead. 5. emotionally and mentally for greater and greater flow of Kundalini Shakti. There is also some good literature and websites available. 4. The general idea is not to activate the chakras by excessively using the Beej Mantas (seed sounds) associated with each chakra or other direct methods. but. which provide guidance and resources for practicing Kundalini yoga.increase the relaxation time between exercises or reduce the time suggested for doing a particular exercise to suit your pace. and pranayamas.so listen to your body and let your inner voice guide and direct you. The Kundalini Yoga teachings and methodology provided here have been perfected over the centuries to not only. It is suggested to initially learn Kundalini Yoga from a teacher who can ensure that the knowledge is accurately transferred. This approach helps avoid many of the difficulties involved with the premature awakening of Kundalini that one sometimes comes across in literature. Kundalini Yoga is all about you and you . is simply to prepare the system physically. asanas. As my yoga teacher Ravi Singh used to say. Kundalini Yoga Teachings: 1. But keep in mind that the real Guru is within and is always available to guide you if asked. You can look for books written by Swami Satyananda Saraswati and Ravi Singh or visit their 35 . 2.

You can also use a fan to keep the air fresh. Of course you can also go to the Kundalini Yoga Section or the general Yoga Section of this website for plenty of good stuff too: -D. You can also ready The Secret on How to Become an Early Riser if this is something you want to accomplish. When to Practice Kundalini Yoga: In general Kundalini Yoga should be practiced in the early morning hours. The stomach is empty. 7." This is the time of the day when the spiritual energy on our lovely planet is at its highest. Early morning is called brahmamuhurta in Sanskrit. but more importantly it should be well ventilated. of course need to be practiced at the designated times. such as those that help you sleep. This will help in the practice of concentration and meditation. etc. Some Kriyas. The mind is also fresh and unburdened with the worries of everyday life. Where to Practice Kundalini Yoga: It is important for the place where you practice Kundalini Yoga to be neat. It literally means "The Divine Time. Below are some reasons to motivate you to practice in the early morning hours. which is necessary before practicing many of the Yoga asanas and pranayamas. it is fine to practice at other times of the day as well. 3. 1. This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life. but make sure it is 36 . 6. 2. 5.websites for more information. spacious and clean. 4. But if you can’t do your sadhana at that time. The air at this time is fresh and contains the greatest amount of prana (cosmic life force).

Medical Conditions and Kundalini Yoga Practice: 1. It is recommended for obvious reasons to make sure you are not practicing on a slippery surface. 2. 8. unless it is specified otherwise. Practicing outdoors is fine as well. Yoga neck pillows or folded blankets are fine to use to support your neck or lower back (by placing under your knees) during relaxation periods while in shav asana and similar asana. It is fine to use inspirational music when doing the Kundalini Yoga kriyas and sets. Tools for Kundalini Yoga Practice: 1. 9. yoga block or folded blanket to sit on if it helps take the pressure off your knees. Kundalini Yoga should never be practiced under the influence of alcohol or drugs. but music in general should not be used when doing the meditations. I have ordered my zafus and zabutons from here and have been very happy with them zafu. A yoga mat or appropriate yoga rug should be used. smile cushion and zabuton to practice the meditations or kriyas if you like. although in direct sunlight it may become too warm due to the energetic pranayamas and exercises. You are about to awaken the most potent force within yourself. 4. 5. To help you stretch and hold certain asanas it is fine to use a yoga blocks or yoga straps. trust me you wont need 37 . You can use a firm cushion. You may also use a zafu.not pointed directly at you. hips and back.net. 3.

Kundalini Yoga is a very powerful science and you will find it an invaluable asset in helping you reach and surpass your maximum potential. 3. 38 . nourish and deliver you. 10.to get a high of anything else once you start this journey. If you are pregnant you should check with your health care provider before proceeding. If you are taking prescription medication. or are under medical supervision you should check with your health care provider before starting a Kundalini Yoga Program. There are also Kundalini Yoga kriyas specifically designed for Pre-natal and Post-natal periods. 2. Kundalini Yoga Attitude: Be committed and trust in the Universal Forces to guide.

This is because pranayama is absolutely something everyone can practice. to those of us familiar with this profound science. is the vast energy of atoms.Chapter 7 Beginner’s Guide to Yoga Breathing Exercises (Pranayama) How to Practice Yoga Pranayama The vast benefits of yoga pranayama. If you can breathe. or life-force. you can do pranayama. then you should approach this science with the same respect as a beginner would. It is inevitable. Whether you are a beginner or advanced yogi. there are certain guidelines and recommendations that you should follow with regard to pranayama practice. from the point of view of Hatha yoga practice. popularity than the physical yoga exercises (Hatha Yoga Asanas) have done so far. regardless of age or physical prowess. If you are an advanced yogi. are now starting to be discovered by mainstream society. This is because prana. and in this article I would like to provide those to you. and the body’s capacity to handle such energy should be built up gently and systematically over time. pranayama is something you will find to be a powerful tool to help you with your spiritual evolution. The beauty with yoga breathing is that simple techniques can bestow terrific benefits and that learning and practicing these techniques is something well within reach of us all. if not greater. that pranayama will gain equal. 39 . That being said. and you have not done much pranayama. Rushing pranayama practice can create imbalances in the systems and other problems that could easily have been avoided if an intelligent approach had been embraced. or yoga breathing exercises.

This will ensure that the natural movement of the diaphragm is not impeded when doing the breathing exercises. In addition. Practicing at this time. 40 . Posture: Always sit with your back as straight if possible. will bestow benefits faster. this will prevent you from getting dizzy during vigorous exercises. Time: Dawn is a terrific time to practice yoga and meditation. if this is not feasible.Beginner’s Guide to Yoga Pranayama Practice 1. but this is more so for pranayama practice. 4. fresh food that will help the cleansing process as well. This will help the flow of energy up and down the spine and up into the brain region. In addition. If your diet can consist of light. especially when doing heat generating vigorous exercises. Here is an article on How to Help You Become an Early Riser. It is fine to sip some water though during the practice to stay hydrated. especially around the abdomen. Of course. This is because the early morning air is fresh and at this time the air contains the most amount of prana. Clothing: Clothing should be loose. keep the chin slightly tucked in so that the back of the neck is aligned with the spine. no worries. 3. The stomach should be empty. Diet: You should not have eaten any heavy meal at least 2-3 hours prior to practicing pranayama. 2. practice when you can.

As indicated above. This can aggravate the heat in the system (pitta). It is also fine to stop entirely until you have recovered fully. In other words. Location: Try to practice in a well-ventilated room with plenty of fresh air. This is even more applicable for any pranayama that requires you to hold your breath in or out for prolonged periods of time.5. choose pranayamas according to conditions and state of your health. If at all you feel uncomfortable while practicing a pranayama. This is especially true when doing the breathing exercises. Effort: Again. stop. which means the expansion and control of prana. 41 . 8. Similarly. deals with the nuclear energy of atoms and progress should be made gently and systematically. do not practice any advanced pranayamas while you are unwell. The following Overview of Ayurveda can be a helpful guide to you on this topic as well. 6. take a break and restart again when you feel ready. etc. don’t practice Sheetali Pranayama if you are suffering from a cold or chest congestion. pranayama. Do the beginner versions of the breathing exercises or choose easy pranayamas to do instead. 7. Cautions: Don’t practice any heat generating pranayamas while sitting directly under the hot sun. Illness: Whether you are a beginner or an advanced practitioner. regardless of if you are a beginner or advanced yogi you should never strain when practicing yoga.

if you are an adept yogi and have not indulged in pranayama.Summary Yoga Pranayama is perhaps the best part of yoga. definitely incorporate pranayama into it. All the various types of yoga have contributed to this profound science and the following 2 e-books should give you plenty of techniques to incorporate into your daily practice: Free Online Yoga Pranayamas EBook and Free Online Yoga Breathing Exercises Videos. If you are just beginning your yoga practice. then it’s overdue that you take advantage of this warehouse of profound wisdom. 42 .

meditation is the key. and I have detailed those in the following article to help motivate you even further: Top 10 Benefits of Meditation. Preparation for Meditation: One of the most important aspects of learning how to meditate and reaping the rewards of this spiritual science is to develop a consistent. Meditation Time: To really increase the chances of meditation becoming an integral part of your life. I would like to teach you step by step how to learn and practice this great art. you are unlikely to master this subtle art. Along the way to Self-Realization. Meditation reveals to you the Truth of your infinite. many other priceless benefits are also bestowed by meditation practice. Tips and Tools for Daily Meditation Practice and How Much Time Should You Meditate for Daily. In fact. set a particular time of day when you plan to meditate. 1. I have previously discussed some tips on how to accomplish this in a few articles such as. to uncover and embrace all that you are. daily practice. divine nature. So given how important meditation is. in this article. So below are guidelines of what you need to set-up in order to maximize your chances of learning and succeeding in meditation. Preferably this should be early in the morning if possible (See: How to 43 . Without such a practice. and I would like to summarize all that wisdom for you here today.Chapter 8 How to Meditate Learn to Meditate Meditation Instructions with Illustrations Learning how to meditate is the most important part of being a human being. and there are absolutely no material equivalents to these discoveries.

as they will not just inspire. or by visiting one of my partners if you like (Yoga Accessories). gives you more information on this. then some other time of day when you can do your meditation consistently is also fine. is Meditation Space. clean and simple. The Tips & Tools article above. consistent practice. or a candle. You can purchase such items at your favorite yoga and meditation supplies store. so that once you enter it. A good meditation cushion.Become an Early Riser). 3. or Zafu will help you with your posture and relieve you of back pain. 2. the optimum configuration is 2 times per day. Proper meditation attire will keep your blood circulating and prevent your legs from falling asleep. A stopwatch will help you stay focused during meditation. your mind reflects the outer order. thus making it easier to concentrate and penetrate beyond the superficial levels of consciousness. So put these items in place. and also help induce the right state of mind for meditation. Meditation Tools: Don’t underestimate the importance of simple meditation tools to help you learn and master this art. will make it much easier to do your daily meditation. The space should be inspiring. Having a space put aside for meditation. 44 . but also help prevent some of the common pitfalls that derail an early meditation practice. For beginner’s. as it will relieve the need to constantly check the time. if you want to learn meditation and establish a long-term. once in the morning. This configuration has been proven time and again to be the best for those just learning to meditate. but if not. Meditation Space: Not far behind Meditation Time. once in the evening. will help calm the mind and inspire your spiritual nature. 20 minutes each session. Some incense.

Although you can meditate sitting up straight on a chair or lying flat on your back. How to Meditate Illustrations: Basic Meditation Posture 45 . The next step is actually getting down to meditating. I strongly suggest trying one of these sitting postures first. One is a basic posture. These postures are the best for meditating and if you are learning how to meditate.Meditation Posture: Once you have established your place and time. Below I am going to show you three postures that are excellent for meditation. and the third is a typical Buddhist meditation posture. the traditional postures of meditation are sitting cross-legged with certain mudras (hand positions in place). the second is a typical Hindu meditation posture.

Gyan Mudra Hindu Meditation Posture 46 .Hindu Meditation Mudra .

Cosmic Mudra Buddhist Meditation Posture 47 .Buddhist Meditation Mudra .

This is another excellent mudra for inducing a meditative state of mind.  Drona Mudra: In this position (First Illustration). and helps the mind go inward for meditation. where your thumb tips and index finger are meeting and the other three fingers are extended as shown. Here are the details. there are 3 variations I have given above. especially Zen. prevents common leg issues. simply place your hands on your knees as shown. Pull your chin back slightly. to align the back of the neck with the spine. In Burmese Style fold your left leg in. when meditating for longer periods of time. and also with the legs not on top of each other.How to Sit for Meditation: For all the postures above. Cosmic Mudra: Place your right hand on your lap. like a soldier at attention. 2. If possible sit in Burmese Style (or Full Lotus if you can). It is used in Buddhist meditation. and then gently place the left over it and have the thumb tips gently touching as I have demonstrated above. keeping your spine straight. For the hand position. This forms a very strong base. and then place your right leg in front of it. 4. 3. following is common. Gyan Mudra: This is typically used in the Hindu/Sikh traditions.   48 . This closes a particular subtle energy circuit in the body. The knees are touching the floor as shown above. 1. Sit up nice and tall.

the final step is to choose what type of meditation you are going to practice. I have given details of this meditation in the article Zen Meditation Technique. let it go and return to your count. So you would do 5 completes breaths to get from 1 to 10. it is time to actually start meditating . with each inhalation and exhalation incrementing the count. come back to 1 and start over. and start over. If you get lost in your thinking. If your mind wonders during this time. keep them open with an unfocused gaze on the floor in front of you. let them go and return to 1. but I will offer them here as well. Next bring your awareness to your breathing and begin to count your breaths from 1 to 10. as if frozen in time.  Once you take your posture. once you take your posture you should remain absolutely still. in the article Meditation Techniques | the Ultimate Guide. Once you get to 10. then again. It is the meditation of Lord Buddha.    49 . you can either close your eyes. but for those who are just learning to meditate I would suggest starting with Breath Meditation first. or as it is in traditional Zen practice. simply see your thought. simply see the thoughts that carried you away. This is a simple technique with profound benefits. To do this. I have given a wide range of meditations in the Free Online Guided Meditation Techniques E-book and I have also broken down meditations with regard to benefits. Also.How to Meditate: Now that you have got yourself into your meditative space and taken the right meditation posture.

Above are the basic instructions for breath meditation practice and it is a great way for you to learn how to meditate. will teach you great concentration. you can expand your awareness to be mindful of not just your breath. any feeling or emotions that come up. As I mentioned at the very beginning. this is where the real treasures of life are found. How to Meditate Summary: One of the most important goals of this website. and finally develop the art of watching and comprehending your thoughts from moment to moment. expand your awareness and give you mastery over your mind and body. Below is the link to this class… enjoy! Learn How to Meditate | Beginner’s Meditation Class 50 . One final resource I would like to mention to help you learn to meditate if you are just getting started is the free online meditation class offered here on Mastery of Meditation and Yoga. see the article Silent Mind Meditation Technique. As your meditation practice deepens. is to help you master the art of meditation. Once you learn how to meditate. For this advanced version of Insight Meditation. The simple act of watching your breath in this way. but of any sensations that arise in your body. you will learn about your true infinite nature and see the perfection that is inherent in every moment of your life. Perceiving your thinking mind and having direct insight into the false nature of duality and thoughts is the ultimate goal of meditation.

So learning and practicing this technique will help you regain your natural breathing pattern and along with it the many associated benefits.  51 . Yogic Breathing is not really a technique. etc. as really it should be the way you breathe all the time if possible. So today I am going to detail this breathing technique. Improves the intake of Prana (life-force) to help the entire system rejuvenate and regenerate. but it does not have the Simple Yogic Breath.The Yogic Breath or Simple Yoga Breathing . Kundalini Yoga Breath of Fire. Alternate Nostril Yoga Breathing. mental and emotional state.Chapter 9 Simple Yogic Breathing Yoga Breathing I was just updating the ongoing Free Online Yoga Breathing Exercises E-book. Benefits of Yogic Breathing: Physical:  Improves lung capacity and helps treat all respiratory ailments such as asthma. which is capable of transforming your entire physical. Below I explain this technique in detail and take you step by step in how to practice it. The online pranayama (yoga breathing exercises) e-book has some excellent techniques of course. when I realized I had not yet published the most fundamental and basic Yoga Breathing Technique . with the recent Seetkari Yoga Pranayama article. such as Kapalbhati Yoga Pranayama. Please also read the Beginner’s Guide to Yoga Breathing Exercises to familiarize yourself with general guidelines on how to practice yoga pranayama. which is a must.

Step-by-step Instruction on How to Do Simple Yoga Breathing Technique: To practice Yogic Breathing sit up in a comfortable position. Helps you evolve spiritually. Promotes a sense of peace and tranquility. Helps dissolve stress.   Mental and Emotional:       Slows down the thinking process and calms the mind. Reduces anger and irritation. It is also excellent to practice on your back in Corpse Pose (see Best Relaxation Yoga Technique Corpse Pose). There are 2 distinct parts to Yogic Breathing and I will explain each of those below as well. 52 . Helps the mind. you can sit cross-legged or on a chair if needed. body and senses come into rhythm and better coordinate function. Cautions for Yogic Breathing: There are not many cautions for practicing Simple Yogic Breathing. Helps the cardiovascular. rapid and wrong breathing. Helps to detoxify the body and increases oxygen supply to the blood stream. Improves awareness and mental clarity. just give yourself some time in developing the right rhythm and pace as it could take time to break old habits of shallow. nervous and immune systems.

not allowing the chest to rise (or fall) as best you can. Again. as you inhale allow your diaphragm to move down and stomach move out (expand). Also called Abdominal Breathing. let the diaphragm move up and he stomach move in towards the spine. Then on the exhalation. Begin filling the chest from the bottom up on the inhalation and emptying it from the top down on the exhalation. elongate your spine upwards place your hands on your knees and relax. finally pulling the stomach in towards the spine to fully expel all the air. Continue on for 2 minutes. Continue on for 2 minutes. Continue on for 5 53       . At the end of the inhalation make a small effort so even the shoulder rise slightly to complete the inhalation. as you inhale only allow your chest to expand. Now try Thoracic Breathing. just using your stomach/diaphragm to breathe. First you should begin with Diaphragmatic Breathing. try not to let the abdomen rise and fall while doing this phase. which is done by just using the Chest region. To do this on inhalation let the air first fill your abdominal region and then move upwards into your chest region and finally filling out your upper chest with the slight rise of the shoulders. If you are sitting. On the exhalation let the shoulders and then the chest deflate. Try to only use your abdomen. Next close your eyes and bring your attention to your breath. Now combine both Abdominal Breathing and Thoracic Breathing and you will have Yogic Breathing . So only your stomach region is rising and falling on inhalation and exhalation. To do this. Which means to breathe into the abdomen. On the exhalation. To do this. let the chest empty and then your abdomen.

while at the same time let the chest and shoulder rise. and that is the simultaneous expansion (rise) of the abdomen and chest on inhalation and simultaneous contraction (fall) of both regions on exhalation. Then you should first practice Abdominal Breathing and just concentrate of having the book on the stomach rise and fall.  If you are having problems with Yogic Breathing. Then allow them to fall and contract on the exhalation.to 10 minutes and see how wonderful you feel. So as you inhale let the diaphragm push down and stomach expand out. after which you should just do Thoracic Breathing and have the book on the chest rise and fall. I suggest lying in front of a mirror and placing 2 heavy books on top of you. As you practice.   Simple Yogic Breath Tips and Tricks: Here are some nice tips to help you master this all important breathing technique. for the whole process to happen not in segments but as an integration whole. Like a gentle wave rising and falling. I especially suggest you try the simultaneous rise and fall method I described above and I am sure you will find that most rewarding. Going forward when I refer to Yogic Breathing I will refer to this description I have given above. or 54  . which is also very good and one I prefer. There is no gap between exhalation and inhalation. the goal is for the whole process to become smooth and effortless. One on your abdomen and one on your chest.  There is another variation to Yogic Breathing. After that I suggest trying either of the 2 ways I have described Yogic Breathing. Having both stomach and chest rise and fall. Also.

This will help make the breath very fine and silky. It has been known to significantly help with hypertension and high blood pressure. which in turn will bring great calm and peace to the mind.having them flow sequentially as I have described above.   Yogic Breathing can be done anytime and should certainly become a key part of your practice and life. It will also be incorporated into some of the new free yoga and meditation classes that we run here on the Mastery of Meditation and Yoga website. Try to do Yogic Breathing without making a sound.  Yogic breathing is excellent to practice in Corpse Pose to achieve deep relaxation. If you are suffering from stress or anxiety I strongly suggest 11 minutes of this practice everyday. In time. with inhalation being slightly longer than the exhalation for each cycle. 55 . a good rhythm to shoot for is 12 complete breath cycles per minutes. body and emotions.

of course. Perhaps even enlightenment is easier today to achieve than relaxation . thus making the simple and natural state of relaxation hard to access. and so it is certainly a very valuable skill to own and master for healthy and peaceful living. breath is going to always be a key 56 . There are quite a few relaxation techniques available. whether it is via the practice of Corpse Pose or some other technique. To that end. has many more benefits that just providing the space for energy assimilation after yoga exercises. Relaxation. etc. but without a doubt the very best relaxation exercise is Yoga Corpse Pose. This is all the more reason that we need to consciously practice relaxation and stress relief. For successful relaxation. The habit of endless thinking. worrying. are fighting any health issues or if you are simply interested in cultivating a relaxed and peaceful mind and body. The importance of this relaxation phase should not be underestimated. and this opportunity is essential for making the most of the work you have just put in. During this time. planning. has become hard to shake in today's hectic world. Despite how simple an exercise Corpse Pose might seem and despite thinking that relaxation is a natural state. stressing. the body and mind get a chance to assimilate the energy and changes that are produced by the yoga exercises. Corpse Pose is great to practice if you are going through a stressful and tense time in your life.Chapter 10 Corpse Pose for Deep Relaxation You may have noticed the emphasis I place on doing a period of relaxation after any set of yoga exercises or difficult Kundalini Yoga techniques. so that we can enjoy the bountiful benefits this blessed state bestows. you will be surprised how difficult this actually can be for people to do.

Creates a highly conducive state for self-healing to take place. by the simple use of the breath. Corpse Pose will be included in our ongoing Kundalini Yoga Exercises E-book and it will also be part of our Hatha Yoga Poses E-book. be sure to pay particular attention to this aspect. but it can also be used as a mechanism in relaxation visualization techniques to help promote this state. Allows surrender to the Universe so she can heal and rejuvenate us. but also to do conscious stress relief and to set the optimum state for affirmations and visualizations. In the practice section below you will also find several variation of how to take full advantage of Corpse Pose to not just relax. stress relief can be achieved anytime.component.    57 . So in the practice section below. Helps the mind and body deeply relax and promotes stress relief. Furthermore. Benefits of Corpse Pose Relaxation Technique:   Allows surrender to Infinity so it can speak to us. Breath can be used to not only signal the mind and body that it's relaxation time. For another excellent relaxation technique you can read the article on the Meditation Technique for Relaxation & Stress Relief. even when lying on your back and playing dead is not quite appropriate . Allows the mind and body to assimilate the gains from previously done yoga exercises. as this essential technique is common to all schools of yoga. Allows surrender to the body and indicates trust in it's ability to heal itself.

Have your legs shoulder width apart and allow the feet to fall away naturally. If necessary use a rolled blanket or small pillow under your knees to take pressure off your lower back. tensions. After the 5 long deep breaths. Helps one combat insomnia and sleep peacefully. goals and plans. Allows one to be free from worry and anxiety. and then up and it pulling in your stomach as you exhale. problems. allowing it to fill your abdomen first and then letting the air fill you chest. mind and breath to relax. Just relax completely and surrender to Infinity. Without pausing exhale. helping one manifest one's desires and intentions. Let go of all your worries. Your diaphragm should push down and out. Have your palms facing up and allow the finger curled naturally. anxieties. Now start to take a deep breath.   Corpse Pose Relaxation Technique Basic Practice Details:   Lie on your back and close your eyes. simply let go of everything and allow yourself to sink deeper and deeper into the floor and deeper and deeper into nothingness. Creates a state optimum for visualization techniques to be implemented thus. Allow the entire body. Take 5 such deep long breaths to help melt away tension and stress. Have your arms outstretched and along the sides of your body. expanding your stomach as you inhale. You can also use a light blanket to stay warm as the body will cool down when relaxed. thus promoting a peaceful and serene mind and body. Allow Infinity to do 58    . about 12 inches away. allowing the air to empty your chest first and then your abdomen.

etc. hands. Time is open for this exercise. Now begin to breathe in a conscious rhythm where you are doing twelve breath cycles per minute. buttocks. hips. eyes. For each part of your body. See if you can find where you tend to store stress and tension. Now begin to scan your body starting with your feet and move upwards.what is necessary with you. as you inhale. knees. To do this follow the steps above up to the point where you have completed the 5 long deep breaths. visualize white light entering that part and as you exhale visualize any tension stored in that area leaving your system. until you reach the crown of your head. chest. cheeks. shoulders. thighs.  Corpse Pose for Affirmation and Visualization:  In this variation you can use Corpse Pose to set the optimum stage for visualization techniques and affirmations to work. So consciously relax your feet. head. Feel peaceful and quiet. arms. forehead. Corpse Pose for Conscious Stress Relief & Relaxation:  In this variation you can use Corpse Pose to consciously relax and let go of tension in various parts of the body. Each inhalation and exhalation cycle counts as one breath and you want to be at 12 such 59  . stomach. shins.  Continue on for the duration of the relaxation period. forearms. and with every breath allow yourself to let go even more and relax even more deeply. and then as you develop this familiarity. Move up at any pace you like. mouth. chin. To do this follow the steps above up to the point where you have completed the 5 long deep breaths. neck. ensure you spend extra time in that region letting go of the stress.

find peace and master the all important art of relaxation. 60 . You will find yourself much more successful with them now. Hope you enjoy this technique and it helps you get rid of stress.breaths a minute. stay there for a few minutes and then begin whichever visualization technique or affirmation you wish to practice.  So once you reach 12 breaths per minute. This will be slower that the 15-17 breaths you currently take per minute and this rhythm sets the stage for communicating with your Higher Self and the Universe.

As this pose is part of both hatha yoga and kundalini yoga.Chapter 11 Best Yoga Asana for Meditation Kundalini Yoga Asana for Meditation Hatha Yoga Asana for Everyday Practice Yoga Butterfly Asana (pose). or Pooran Titali Asana. so that it can be used to enrich the higher centers. Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book. but it also promotes flexibility in the all important groin region and hips. is how I always start my yoga practice. In fact. is recommended by kundalini yoga as an exercise that should be an integral part of your daily yoga practice. This asana not only works to raise the frequency of your sexual energy. I remember doing this pose way back in high school during tennis warm-ups. Below you will find some illustrations of this simple yoga asana. 61 . which I discuss in the practice section below. I have shown two variations for the hand position and there are also two variations of how this stretch can be done. it is part of both e-books. just like Hatha Yoga Back Stretching Pose. I liked it back then and I still like it now. Butterfly Pose. Us marathon mediators understand well the importance of flexibility in these regions. it would be Pooran Titali Asana. as this helps us to sit for long periods of time. if there is one asana I was asked to recommend to help yogis sit in meditation.

Butterfly Yoga Asana for Meditation Picture of Pooran Titali Asana 1 Picture of Yoga Butterfly Asana 2 62 .

lean forward from the waist as far as comfortable. Both important regions for helping to sit in meditation. Step-by-Step Instructions for Butterfly Asana:  Sit up straight and bring the soles of your feet together in front of you. allowing it to be used to nourish and heal the higher chakra points.Yoga Butterfly Asana for Meditation: a. Benefits of Butterfly Asana:  Excellent yoga asana to improve the flexibility in the groin and hips region. c. You may do this stretch with the Breath of Fire or with Long Deep Breathing.5 minutes.  63 . This asana transmutes sexual energy into higher frequencies. For more information on chakras you can read Kundalini Seven Chakra System Overview. You should feel a good stretch in your groin region. Keeping your back straight. Wrap your fingers around your toes (illustration #1) and gently pull your heels in towards your groin. Duration for Butterfly Asana:  1 .      b. Use your elbows as levers to push down on your calves or inner thighs.

In this variation. notice in illustration #2. how I am using my elbows to accentuate the stretch by pressing down on my inner thighs. Root lock is described in the following article: Raja Yoga Set for Awakening Kundalini Shakti. Here I wrap my hands around my ankles instead. Another variation to how this asana can be practiced is by bouncing your knees gently (like a butterfly flapping it’s wings). To assist in this variation you can also hold your knees and press down gently on the downward stroke. Practice Tips for Butterfly Asana:  A hand position variation you can use for this asana is shown in illustration #2.  As the end of this asana. This technique helps open up the hips more.d. 64 . This technique can sometimes provide a more intense stretch. hold your breath and apply root lock (or mula bandha) to help redirect the energy back into the spinal cord. you can inhale deeply. instead of holding the stretch steadily. make sure you don’t force the legs too much. Also.

And. this yoga asana can be categorized as both. It is called Paschimothan Asana. which are detailed below the illustration. This pose is also a key component of kundalini yoga and according to kundalini Yoga.Chapter 12 Best Hatha Yoga Pose for Spontaneous Healing Hatha Yoga Pose for Health & Healing Kundalini Yoga Posture for Self-Healing If you decide that you are going to do just one hatha yoga pose a day. In hatha yoga. it is a fundamental stretch that you should perform every single day. Spontaneous healing. The Greatest Vedic Devotional Mantra. a forward bending posture or a seated posture. this pose also has other important health benefits. You will find her singing contribution in the article. miraculous healing. Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book. such as Seated Head to Toe Pose and Back Stretching Pose. as if that was not enough. This terrific posture also goes by some other names. it is part of both e-books. I would tell you to choose this one. or simply The Forward Bend. and below I got her to put her artistic skills to good use as well… in 65 . I managed to tear her away briefly from the children to help with the blog again. no other posture is as effective. The reason why this pose is so highly recommended is because when it comes to healing and longevity. Yes. Thanks to my wife Trupti for the following fine illustration of Back Stretching Pose. conscious healing has all been attributed to doing Paschimothan Asana. As this pose is part of both hatha yoga and kundalini yoga.

if not. This will  66 . Make sure the legs are parallel and feet pointing straight up. for doing innumerable house hold chores and changing dirty diapers. Step-by-Step Instructions for Hatha Yoga Back Stretching Pose:    Sit with both legs extended straight in front of you. knees or thighs. arch them back towards you while holding your shins. so I hope you all appreciate the effort here: -D. If you can hold your toes that’s great.exchange. Reach forward with your hands and hold onto your legs as low as possible without bending the knees. of course. Back Stretching Pose for Health & Healing Picture of Hatha Yoga Back Stretching Pose Hatha Yoga Back Stretching Pose Practice Details: a.

whose length. Excellent posture to tone and rejuvenate the entire digestive system and all the important digestive organs. Duration for Hatha Yoga Back Stretching Pose:  1 minute . c. especially stretching the sciatic nerve. The pose stretches the entire back. intestines. kidneys. Bestows health and longevity. Helps dissolve blockages that run along the shushumna (primary psychic channel for the flow of prana and kundalini. The asana also promotes flexibility and strength in the hamstrings and calves. Helps fight obesity. Benefits of Hatha Yoga Back Stretching Pose:  Excellent yoga pose to promote natural and spontaneous healing. according to kundalini yoga.5 minutes.  As you reach towards your feet. The liver. For more on        67 . ensure you are bending from the waist and try to keep the back as straight as possible. Expands your entire nervous system. pancreas. is directly related to the length of your life. with emphasis on the lumbar spine. Try to bring the forehead to the knees if possible.ensure you are stretching the calves and nerves. stomach all benefit from this pose. b. spleen.

start off stretching gently and as your body gets warmed up. As an additional chakra breathing meditation for this pose. up along the back of your legs to the base of your spine.      68 . Try to keep the back as straight as possible. As a variation to holding your toes.this topic. extend the stretch further. d. Continue to do long deep breathing is this manner as you hold the pose. as you inhale feel or visualize energy being drawn in from the soles of your feet. instead try to concentrate of bending forward from the hips. When doing the pose. It is MUCH more important to keep your legs straight. see Kundalini Seven Chakra System Overview). Practice Tips for Hatha Yoga Back Stretching Pose:  Do not strain excessively when doing this stretch. visualize the energy passing up the center of the spine and then out through the crown of your head. than it is to reach your toes. Try not to hunch over as much. you can instead hold your big toes only and pull back on them. and then as you exhale.

Chapter 13 Simple Yoga Pose for Full Body Flexibility | Triangle Pose The pose I will detail for you today. due to the flexibility that this pose offers. Triangle Pose. Other great benefits of Triangle Pose are that it is capable of working on both your strength and flexibility at the same time. Furthermore. you will be able to see your progress as you move from the easy variations to the more difficult ones. along with practice details. From the base position you can take multiple postures and derive a wide range of benefits from each. Below you will find illustrations of this pose. as it is a common pose used in other types of yoga. and also work on your upper body and lower body simultaneously as well. Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice Triangle pose will make a nice addition to the Standing Poses section of our ongoing Free Online Hatha Yoga Book and. including Kundalini Yoga. 69 . it will also be part of our Online Kundalini Yoga Exercises e-book. which is why this is one of the most common poses you will find in yoga. Of course. So with this one pose and it's many variations you can certainly extract a lot of good for your body all at the same time . benefits and other related information. the wise yogi should not rush so please follow the guidelines I have outlined in the 2 documents below. These many variations to Triangle Pose give opportunities to both beginners and experts to find positions and movements that suit their level. is one of those yoga poses that gives you a great many variations to choose from.

Triangle Pose for Strength and Flexibility Illustration of Triangle Pose Variation Kara Leah Grant illustrates the above pose. 70 .co.nz/). Triangle Yoga Pose: A. You will find much more great yoga information on her great yoga site Yoga Lunchbox (http://theyogalunchbox. How to Do Triangle Pose:  Stand straight up with feet spread wide apart as in the illustration above.

Variation 3: Another variation is to reach down and across with the opposite hand to the opposite foot and hold the pose while reaching down towards your toes in this way. Then bend to the left and reach down towards your toes with your left hand. Once you come into the pose hold it for 10 . Generally 10 seconds to 1 minute is typical.60 seconds and then do the other side. The other hand goes straight up in the air. This is an excellent pose for improving your flexibility. This pose is more strength oriented and is a mix of warrior pose and triangle pose. This variation is great for bestowing flexibility. where you bend one leg to 90 degrees at the knees and rest your elbows on the thigh as shown.    B. You may bend your left knee slightly if necessary. This is a base beginning position. while keeping the right foot pointing straight. Variation 1: Turn your left foot so it is pointing to your left. Again you should do both sides and hold for 15 seconds to 1 minute or more. but bend the knees if you need to or just reach down as far as possible. Variation 2: As a variation to the above pose you may do the pose as illustrated above. elbows straight with fingers extended and palms facing down. Again try to keep the knees straight if you can. out to the side. Again hold for 10 60 seconds. 71 . but try to keep the body from leaning forward if possible. Raise your arms up to shoulder level. Duration for Triangle Pose: Varies as per the variation or level. From here you can come into many of the different variations. In this variation you should keep your feet pointing forward and not force the stretch. At the same time let your right hand reach straight up. palms facing forward.

 Always come into the final positions slowly to ensure you don't risk injury. Helps open the shoulders and chest. Especially for the lower back.       D. This is a wonderful pose with which to help open up and stretch your entire body.C. Stretches the side abdominal muscles as well. Good way to feel refreshed and rejuvenated. Generally Triangle Pose is done with normal slow breathing and if you are going to do the poses in a flow. inhale when you rise up and exhale when you bend down. you should find a variation suitable to your level and include it in your practice. Helps stretch and strengthen the spine and relieve back pain. Practice Tips and Cautions for Triangle Pose:  This is a great yoga pose and as I mentioned above. Helps strengthen and tone the thighs and buttocks. sides. shoulders. hamstrings and calves. Benefits of Triangle Pose:  Great simple stretch for the entire body. Helps stretch the ligaments and joints as well.  72 .

One such class was a Hatha Yoga Class. One of the first rules of doing yoga is to make sure you do easy poses first and then after you are nicely warmed up move onto more difficult poses and sets.Chapter 14 Easy Yoga Pose for Stretching and Warming Up | Palm Tree Pose During my Kundalini Yoga teacher's training course. Palm Tree pose will contribute nicely towards this section and I will be adding some more standing poses in the near future as well. The pose is called the Palm Tree Pose in Hatha Yoga and the variation we practiced was called Mountain Pose. one of the poses we practiced was a very simple and easy looking pose. it is also very safe to do. During this class. In general. For more guidelines on doing yoga properly please refer to the following to articles: Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice I noticed recently that although we have many yoga poses in our Free Online Hatha Yoga Book. Palm Tree pose will also be added to our Online Kundalini Yoga Exercises e-book. designed to stretch the entire body. 73 . but boy did this simple posture end up giving us a great sweat and workout. thus preparing it for the tougher yoga that is to come. it helps to stretch the entire body nicely. with an excellent teacher. Since it is a very simple exercise. the standing yoga postures tend to be easier and simpler than poses from the other categories. Today's yoga pose is a variation of this very pose and I am sure you too will learn how to use this simple exercise as a great full body stretch. we were required to take yoga classes from different types of yoga. as well as yoga classes taught by other teachers. and in addition. Palm Tree Pose is perfect for the warm-up section of your practice. our Standing Poses Section needs to be beefed up a little. Sure it was an easy yoga pose.

facing forward with the fingers all stretched and pointing upwards. The key to getting the most out of this pose. and is also a nice easy way to stretch and warm-up. This pose has a few variations to this exercise and below I give 2 good ones. Keep your eyes open and focus on a point in front of you to help you keep your balance. Then STRETCH upwards. then come back to center. benefits and other related information. called Mountain Pose.Palm Tree Pose Palm Tree Pose . stretch your arms up and have your palms facing UP.  Variation 2: In the version I referred to above.Below you will find an illustration of this posture. Keep STRETCHING. Variation 1: After you reach up. you don't interlace your fingers. bend to the left and hold. Interlace your finger. This aspect makes the pose very effective. Then bend to the right and hold.Easy Yoga Pose: A. Repeat stretching gently from side to side for the remainder of the exercise. consciously 74      . This is called Swaying Palm Tree. Instead keep the palm wide open. Breathe normally and hold this pose for the duration of the exercise. Advanced practitioners can also look upwards. How to Do Palm Tree Pose:   Stand straight up with feet about shoulder width apart. Easy Yoga Pose . Now slowly rise up onto your toes and STRETCH UPWARDS. is to keep stretching upwards. along with practice details.

stretching every joint and reaching towards the sky. Benefits of Palm Tree Pose:        Great easy stretch for the entire body. you can also stretch left and right if you like. D. Duration for Palm Tree Pose: 15 seconds . Helps stretch the ligaments as well. Helps build balance and mental focus. Stretches the side abdominal muscles and back as well. In this pose. If you really stretch well. Good for your back and spine. B. Helps stretch and strengthen up the joints.  75 . Practice Tips and Cautions for Palm Tree Pose:  This is a nice easy pose which almost everyone can practice without any problems.3 minutes. C. you will be able to break a sweat even while doing such a simple pose. Good way to feel refreshed and rejuvenated.

Below you will find two illustrations of cat-cow pose. Details of how to practice this exercise are in the instructions below. This is because of the important benefits that this simple exercise bestows. cat-cow. 76 . it is also an exercise that is recommended by yoga to be done everyday regardless of your level of expertise. anger and hurts. pains. By dissolving these blockages in our energy pathways. This emotional debris then creates blockages in the flow of energy both up and down our main chakras (see Kundalini Seven Chakra System Overview for more details on chakras). Cat-Cow yoga exercise is the sixteenth entry of our Free Online Illustrated Kundalini Yoga Exercises E-Book and. The most important benefit of cat-cow is that it helps cleanse emotional debris that we end up accumulating in our gut/diaphragm region. but also helps restore balance to the entire system.Chapter 15 Yoga Exercise for Emotional Health | CatCow Yoga Pose for Emotional Balance Although the following Kundalini Yoga exercise is something that beginner's can easily practice. is of cat pose. jealousies. The first picture is of cow pose and the second. as it is also a part of Hatha Yoga practice. helps to not only resolve remnants of old emotional traumas. it is also part of the Free Online Hatha Yoga Poses E-book.

Yoga Cat-Cow Pose for Emotional Balance Illustration #1: Kundalini Yoga Cow Pose Illustration #2: Kundalini Yoga Cat Pose Kundalini Yoga Cat-Cow Technique Practice Details: a. Step-by-Step Instructions for Cat-Cow Technique: 77 .

Make sure your hands are directly under your shoulders. Massages all 72. moving between cow pose and cat pose. Great for the optical nerve and eyes.11 minutes. thus helping energy flow to take place between the higher and lower chakras. thus promoting good emotional health and balance. holding each position for a few seconds or more. Clears blockages in the energy pathways caused by unresolved emotions. Inhale deeply as you come into this posture. Gives you sparkly eyes. Your eyes should be open and you should be looking upwards. thus giving your optical nerve and eye muscles a toning massage. Excellent exercise for your entire back and spine. Helped me cure whip lash I once got :-D. and then begin to move faster as you feel yourself warming up. Next bring your head down and your chin towards your chest as you arch your back up like a cat (pressing your stomach up as in illustration #2). Start off at a slow pace. c. Exhale fully as you come into this pose.000 nerve junctions that lie along the spinal cord.     78 .    b. about hip distance apart. while at the same time pushing your stomach down (as in illustration #1 above). Come onto the floor on all fours. Start slowly and build up your time steadily from there. Duration for Kundalini Yoga Cat-Cow Technique:   1 minute . Benefits of Kundalini Yoga Cat-Cow Technique:  Clears emotional debris. about shoulder width apart and knees are directly under your hips. Now come into cow pose by bringing your head up. Only go as fast as you find comfortable.

   Good to regulate and balance the thyroid gland. is that they rock back and forth.    79 . It warms up the cerebrospinal fluid which is absolutely essential to charge in order to get the most out of your yoga workout. Practice Tips for Kundalini Yoga Cat-Cow Technique:  You can do this exercise. Cat-Cow is a terrific exercise to start off your yoga session with. or doing the exercise by rapidly moving between the poses. The biggest mistake that yogis make. You will also find this exercise demonstrated in the Free Online Yoga Exercise Videos in the Video for Spinal Warm-up. d. Good for your digestive system. Good for your arms and shoulders. All the breathing should be done through the nose. You should simply by arching your back and moving you head as indicated. by either holding each position for a comfortable duration of time as you move between the poses.

80 . The first illustration shows cobra pose being done with straighter arms. For those keen on Hatha yoga poses only. Specially hatha yoga. In this way. It is not only great for the health and flexibility of your back and spine. while in the second the elbows are bent. navel (nabhi). cobra pose works on your sex (swadhisthan). as you can see. as it works on four of the seven important chakras. many important health benefits. Either way. I will be creating a separate e-book which will tease out those poses that are traditionally considered part of Hatha yoga and which form the basis of many other types of yoga practice. Cobra pose is one of those nice yoga postures. That list should give you a good indication of how helpful this pose really is. Below you will find two illustrations of cobra pose. the benefits are very similar and you are welcome to pick either or do either from time to time. but is also excellent for regulating your digestive system and toning other abdominal organs. which is easy to do and bestows many.Chapter 16 Cobra Pose for Healthy Back Hatha Yoga Posture for Back and Digestion Kundalini yoga's terrific cobra pose is the next entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book. From a chakra point of view. Full benefits of this pose are listed below the illustrations in the practice instructions section. incorporates the postures and exercises from other types of yoga as well. Here I would like to mention that Kundalini Yoga. heart (anahata) and throat (vishuddhi) chakras. Kundalini Yoga is like a superset of yoga poses and exercises and so is sometimes referred to as the Mother of all Yogas. In this case you can use either pose.

With eyes open. one should look up as that also helps tone the optical nerve and is beneficial for your eyes and vision.Cobra pose can also be done with the eyes open or closed. Yoga Cobra Pose for Healthy Back Picture of Kundalini Yoga Cobra Pose w/ Straight Elbows Picture of Kundalini Yoga Cobra Pose w/ Bent Elbows 81 .

Kundalini Yoga Cobra Pose Practice Details: a. Coming up and breathing in. Place your hands near your shoulders and then raise your upper body and torso up off the ground. Works on balancing both the manipura (navel) chakra and the swadhisthan (sex) chakra. The upper thighs should remain on the floor. as well as the important psychic channels that run through the spinal cord. Start slowly and build up your time steadily from there. Benefits of Kundalini Yoga Cobra Pose:  Very good for improving the health of the back and spine. As a variation. holding the position for a few seconds and then coming back down and exhaling. You back should arch up.7 minutes. 82   . Duration for Kundalini Yoga Cobra Pose:   15 Seconds . You can either do Long Deep Breathing or do the Breath of Fire Breathing Exercise. Massages all the digestive organs improving both digestion and elimination. you can go up and down in cobra pose. Step-by-Step Instructions for Kundalini Yoga Cobra Pose:   Lie flat on the floor. c. stomach down and feet extended. Stretching your neck.    b. Turn your head and look. Good for toning all the back muscles and tissue related to the vertebrae. Works on all the nerve junctions that lie along the spine. upwards.

careful with the elbows if you are using the bent arm version. Works on improving functions of the ovaries and reproductive glands. This is truer if you use the modified version of cobra pose where you go up and down. Good for improving vision and toning the optical nerve. Opens up the heart chakra (anahata) promoting softness of character. Works on the thyroid and para thyroid glands and the vishuddhi (throat) chakra. Going up and down in cobra pose is excellent for building strong arms.  83 .     d. Specially the shoulders (deltoids). Practice Tips for Kundalini Yoga Cobra Pose:   Careful with your lower back! Do not over strain. shoulders and chest muscles without risking injury. triceps and chest (pectoral) muscles. Also. Builds upper body strength.

please do follow the guidelines for practicing yoga that I have laid out in the following 2 documents. Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice 84 . which allow both beginners and advanced yogis to practice at a level suitable to their capacity. but in this article today I am going to present you with a fantastic yoga pose. including yoga. All these variations carry the benefits of the pose and doing any of them is going to benefit your back and body. all the great yoga exercises for helping you get your back strong and healthy. please check with your medical care provider before embarking on any fitness regiment. and below I have given you several variations to integrate into your practice. but there are also many great poses to help strengthen it. As always. yoga postures and poses are perhaps the best for helping to strengthen the back and help cure back problems and back pain. Bridge pose is one of these. I am going to summarize for you. These are summarized below in the how to practice bridge pose section. is that single poses have multiple variations to them. not just help stretch the back. In a future article. Yoga postures. Bridge pose is a great example of such a flexible pose. which is perhaps the best posture for targeting the back and lower back muscles. It is called Yoga Bridge Pose and it will become a part of the Free Yoga Postures E-book hosted here on Mastery of Meditation and Yoga. and please read our Legal Disclaimer. Also. Done regularly this pose will dramatically help strengthen your lower back and has a wide range of other excellent benefits as well. One of the great things about yoga poses.Chapter 17 Yoga Bridge Pose Of all the different types of fitness exercises.

I hope you enjoy and benefit from this pose and stay tuned for more free yoga postures coming soon. benefits. It is also an integral part of Kundalini Yoga.Bridge Pose Illustrations of Bridge Pose Bridge Pose for Strengthening Back . it fills the need for strengthening and healing your back and body. thus it will also be added to our ongoing Free Online Kundalini Yoga Poses ebook.Illustration #1 85 . along with practice details. For those who are regular readers of the blog. cautions and other related information. Below you will find illustrations of Bridge Pose. you will know that one variation of Bridge Pose has already been presented as part of previous yoga sets. Free Yoga Posture for Back . The easy version of this pose is part of the very popular Free Yoga Exercises for Beginners | Morning Wake-up Series and also. In both those sets. Free Kids Yoga Postures and Poses.Bridge pose is a fundamental yoga posture and is part of almost all types of yoga.

stretch your legs forwards and place your hands directly under your shoulders. The final posture is shown above in illustration #1.Free Yoga Posture .Yoga Bridge Pose for Strong Back: A.Illustration #3 Free Yoga Posture . Then raise your butt and torso up off the ground have it make a straight line all the way through to the top of your head.Easy Bridge Pose Variation .Advanced Bridge Pose Illustration #2 Free Yoga Posture .  86 . How to Do Bridge Pose:  For the basic bridge pose.

so your torso is parallel to the ground. arms and legs.    B. to really work your lower back. So from the starting position. C. Hold this posture doing Breath of Fire or Long Deep Breathing. raise yourself up and down for the duration of the exercise. Switch legs between rounds. while balancing yourself on the other leg. This pose will be tougher on the lower back and hamstrings. and then lower yourself to the floor and then come into the pose again. neck and hamstrings. You will feel it working your lower back. Benefits of Bridge Pose:  Excellent for strengthening the lower back. Beginner's Yoga Bridge Posture . even the easy variation to Bridge Pose will be excellent for you back and body. To really have bridge pose work your back. In this posture. Flow and Power Yogis know that using movement can often enhance the benefits of a particular posture. you want to come into bridge pose. shoulders. and only practice it when you feel good and ready. This variation is also excellent for you. Advanced Yoga Bridge Posture . thrust your hips high into the air.3 minutes. Bridge Pose with Movement Variation: Kundalini. Duration for Bridge Pose:  15 seconds . so don't worry if need to do bridge pose as demonstrated above by my son Shivum in Illustration #3. 87 . Here you have your knees bent at 90 degrees and are balancing on your hands and feet.Illustration #3: As I mentioned above. arms.Illustration #2: In illustration #2 above I have shown an advanced variation of this posture. and that is certainly the case with Bridge Pose. Here you raise one leg up keeping it straight. This movement can be done for the easy or full version of bridge pose.

D. All these variations are valid and useful. Another is letting your head drop back to stretch the neck. Finally. It is best to work with a yoga teacher when using yoga postures to deal with difficult back issues. you can also push your feet down towards the floor. One is with fingers pointing back instead of forward and reaching up as far as possible with your hips. it is very important to progress slowly with these postures and exercises. Good for the immune.   88 . digestive and reproductive systems. Good for your back and spine. Practice Tips and Cautions for Bridge Posture:  There are even more variations to bridge pose. legs and shoulders. so make sure you work your way up gently if you are weak or unfit.    Helps to stretch the lower back and alleviate lower back pain. thus arcing your back up. If you have back problems. Strengthens the arms. Some strength is required to practice bridge pose. The back needs to be strengthened over time so it can regain its health and flexibility.

which is considered the most important conduit for the movement of kundalini energy throughout the body.Chapter 18 Spinal Warm-up Yoga Exercises Free Online Book of Kundalini Yoga Poses and Kriyas . Through the spinal cord runs the main subtle energy channel (shushumna nadi). Also. along the spine lie the primary energy centers (chakras) and as kundalini energy moves up and down the spine it activates and balances the chakras and the associated organs and glands of that region. Purpose of Spinal Warm-up Kundalini Yoga Exercises: This kundalini yoga kriya is a very good set for doing as a warm-up before doing more advanced kriyas or doing independently if one is starting to put together their yoga practice. It very effectively warms up the most important part of the physiology.Spinal Warm-up Yoga Exercise Kundalini Yoga Kriyas: Hatha Yoga Poses: Yoga Meditation The first Kundalini Yoga Kriya we will explore is a very handy set called the Spinal Warm-up Kundalini Yoga Exercises. 89 .Spinal Warm-up Kundalini Yoga Exercises THIS CHAPTER HAS A VIDEO. BELOW IS THE VIDEO LINK: Video of Spinal Warm-up Series from the Free Online Yoga Video series. which are the entire back and especially the spinal cord region. Kundalini Yoga Kriya #1 .

Practice Tips for Yoga Stomach Grind: Make sure you are not just leaning forward and back from the waist. 90 .  b. Visualize drawing a big circle with your naval.Description of Spinal Warm-up Kundalini Yoga Exercises: 1. Duration for Yoga Stomach Grind: 1-3 minutes c. Yoga Stomach Grind: a. Hold onto your on your knees. this is the most common mistake people make. You have to arch your lower back forward and back as you make the circle. Switch after half the time and grind your stomach clockwise. Guided Instructions for Yoga Stomach Grind:    Sit up with your legs crossed. Grind your stomach in a big circle counter clockwise for half the time of the exercise. Benefits of Yoga Stomach Grind:  Excellent yoga exercise for your digestive system as it gives all your important digestive organs a massage.   d. Works on the ileocecal valve insuring the proper direction for the flow of nutrients and waste. Warms up and loosens the lumbar area of the back. forcing out toxins and waste into the elimination systems of the body.

Inhale and arch your back forward pushing your sternum out. Spine Flex Yoga Exercise: (also called Yoga Camel Ride) a. Guided Instructions for Cat-Cow Yoga Exercise:  Come onto your hands and knees. 3. Improved emotional balance.   b. Exhale and bring your sternum in. arching your back out. Guided Instructions for Spine Flex Yoga Exercise:  Sit up on your heels and rest your hands on your knees (rock pose). Cat-Cow Yoga Exercise: a. Practice Tips for Spine Flex Yoga Exercise: If you have hard time sitting on your heels you can place a small cushion under your feet/ankles for added comfort. Continue at a comfortable pace and rhythm. Opens up the solar plexus promoting better flow of energy between the lower and higher centers of the body.2. 91 . Duration for Spine Flex Yoga Exercise: 1-3 minutes c. placing your hands shoulder width apart and knees hip distance apart.  d. Benefits of Spine Flex Yoga Exercise:   Stretches the middle back and spine.

Give your entire system a glandular tune-up. Now. arch your back up by pushing your stomach up and bringing your head down (like a cat). just your spine (and head) are moving. while exhaling. Continue at a comfortable pace and rhythm going between the 2 poses. c. Benefits of Cat-Cow Yoga Exercise:  Works on stretching your entire spine and strengthens all the nerve junctions that lie along the spinal cord. Practice Tips for Cat-Cow Yoga Exercise: Make sure.   d. Yoga Twist: a. Improves your eyesight and works on the optical nerve. This is cow pose. Hold your shoulders with your fingers in front and thumb in back. 4. Open your eyes and look upward.   b. Inhale as you arch your back by pushing your stomach down and bringing your head up. 92 . you are not rocking back and forth. Guided Instructions for Yoga Twist:   Sit up with your legs crossed. Duration for Cat-Cow Yoga Exercise: 1-3 minutes.

Benefits of Yoga Neck Rolls:  Releases tension in the neck and shoulders. Yoga Neck Rolls: a. Duration for Yoga Neck Rolls: 1-3 minutes.  b. Duration for Yoga Twist: 1-3 minutes. Inhale as you twist to the left. Open your mouth as if in a half yawn. c. Your head moves with your torso. d. exhale as you twist to the right. Roll your neck in a big circle going in one direction for half the time and then switch directions for the rest of the time. Guided Instructions for Yoga Neck Rolls:    Sit up with your legs crossed. Massages the inner organs. 93 . 5. c. b. Slow down if you start to feel dizzy. Practice Tips for Yoga twist: The motion should be continuous and keep the pace at a level you are comfortable with. Benefits of Yoga Twist:   Promotes flexibility in the entire back. Your elbows should be parallel to the ground and at shoulder level.

which feel particularly tight or knotted. d. Promotes better blood flow to the brain and higher centers. Practice Tips for Yoga Neck Rolls:  Spend additional time working on areas. 94 .

Builds lung capacity and helps purify the respiratory system. thus helping the body detoxify itself and remove waste more effectively. Tools Required for Breath of Fire Kundalini Yoga Pranayama: Just your nose: -D. Benefits of Breath of Fire Kundalini Yoga Pranayama: Primary:  Quickly oxygenates your blood. it is the legendary Breath of Fire Yoga Pranayama. The roots of this pranayama are impossible to trace but I would like to thank my teacher Ravi Singh under whose expert guidance I learned this technique.  95 . As mentioned above this breathing exercise is absolutely essential to the practice of Kundalini Yoga.Free Online Yoga Videos What Is The Breath of Fire Kundalini Yoga Pranayama: The first Yoga breathing exercise we will explore lies at the heart of Kundalini Yoga practice.Chapter 19 Breath of Fire Breathing Exercise Breath of Fire Kundalini Yoga Pranayama Yoga Breathing Exercise #1: The Breath of Fire THIS CHAPTER HAS A VIDEO BELOW IS THE VIDEO LINK Breath of Fire Video .

sit up in a comfortable position. use Long Deep Breathing instead. if you have acid or heat related gastric issues such as ulcers you should use caution. If you suffer from vertigo.  Secondary:   Balances and strengthens the Nervous System.  Cautions for Practicing Breath of Fire Kundalini Yoga Pranayama:  If you feel dizzy when practicing Breath of Fire. Magnifies the benefits of exercises done in conjunction with this breath. When done forcefully. If you are menstruating you should not practice Breath of Fire.   How To Do Basic Breath of Fire Kundalini Yoga Pranayama:  To practice this breathing exercise. Generates heat and increases your level of energy by activating the energy flows in your body. Also. the pulsating of the diaphragm massages the internal organs. you should stop and substitute normal breathing. You should be careful practicing Breath of Fire if you have high blood pressure. heart disease or suffer from stroke or epilepsy. thus promoting greater internal harmony and health. you should use caution in practicing this breathing exercise. thus improving the digestive system. Synchronizes your entire system under one rhythm. 96 .

    How To Do Intermediate Breath of Fire Kundalini Yoga Pranayama:   Perform the breathing at a faster pace. Build up the time for this pranayama to 11 minutes. Keep the breath shallow. That’s it. You will find the stomach will pulse on its own to the rhythm of the breath. Relax your stomach muscles. This will align the spine with the back of your head. continue for 1 minute. Pay no special attention to the chest or diaphragm other than staying relaxed. It will be like very fast sniffing. Increase the duration of the exercise to 3 minutes How To Do Advanced Breath of Fire Kundalini Yoga Pranayama:   Build up the pace and power with which you do the breathing. Secret of Breath of Fire Kundalini Yoga Pranayama: So the trick question is. Proceed at a comfortable pace and establish a steady rhythm. Now begin to breathe rapidly through the nose with equal emphasis on the inhalation and exhalation. Elongate your spine upwards. just at the tip of the nose. Rest your hands in any comfortable position. lengthen your neck and subtly bring your chin back and in like a soldier at attention. Close your eyes. "How many breaths are you taking when doing the breath of fire yoga pranayama"? This will be of some special 97 .

the fat lady sings. The beauty of this breathing exercise. So put your worries aside and enjoy the practice of this pranayama. is that it registers to the brain as only 1 breath. as they would be drastically reducing their life span .concern to those who believe in the idea that each of us is born with a preset number of breaths and once we finish our quota . which I have found to be one of the real gems of Kundalini Yoga.but thankfully they need not worry. aside from its lengthy list of benefits. 98 . So for those folks it would be rather alarming to practice this exercise regularly.

Promotes health and wellbeing.ability to let go. generally. Silences the mind of thoughts. Tools required for Sound Awareness Meditation Technique:  An alarm clock. lie in the Eastern Philosophies and due to its effectiveness various schools of meditation have adopted it. Secondary Benefits:   Develops the auditory system. Builds ability of detached observation . Benefits of Sound Awareness Meditation Technique: Primary Benefits:     Builds choiceless awareness of the present moment. Its origins. stopwatch or other time device.Chapter 20 Sound Awareness Meditation Technique Free Online Guided Meditation Book for Daily Practice Background of Sound Awareness Meditation Technique: This simple. Provides insight into the workings of your mind. 99 . yet profound meditation technique does not belong to any particular religion or sect.

swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth. Rest your hands in any comfortable position. sit on a chair or lean against a wall for this meditation. scratching. so please protect your ears when exposing yourself to very loud places as you will be more susceptible to sound induced hearing damage or tinnitus (ringing in the ears). Set your alarm or other time device for 20 minutes.be like you are frozen in time. After this point there should be absolutely no more movement of the body. slow breaths though the nose. No fidgeting. elongate your spine upwards. rock concert. If sitting. This will oxygenate your blood and relax you. This will align the spine with the back of your head. shifting .  Sit in a comfortable cross-legged position. If you feel the place is way too loud (like a dance club. Take 5 deep.) just use a common pair of ear plugs.Cautions for Practicing Sound Awareness Meditation Technique: Your auditory system will improve significantly by practicing this meditation technique. they work fine. Close your eyes. Guided Sound Awareness Meditation Technique: Follow the stepby-step guided meditation below to practice this technique.       100 . Close your mouth. etc.nothing . lengthen your neck and subtly bring your chin back and in like a soldier at attention. You may also lie on your back.

yet very effective meditation.  Secret of Sound Awareness Meditation Technique: This meditation technique is certainly designed to bring you into the present and develop your power of detached observation. Spend a few minutes just observing it intimately till it starts to become regular and relaxed. At this point turn your attention to the ambient sounds in the environment.  Hints and Tips for Sound Awareness Meditation Technique:  You can practice this meditation technique anywhere.you are just standing apart and listening to the music of life. but the illusion that this meditation works to dissolve is the illusion that there 101 . up to five minutes or so listening to the far away sounds and then slowly bring you attention to sounds closer and closer to you. If you find yourself lost in a mental story line. just become aware of its flow. Just listen to the actual sounds that are taking place without getting thinking involved as best you can. notice that. just attend to it. notice those thoughts and then gently return your attention to the sounds you were attending to. The quality of your attention should be that of a detached witness . Continue this till you are listening to the sound of your breath or other sound in very close proximity to you. Slowly expand your awareness to the most distant sounds you can hear and start to pay close attention to them. If the sound is constant. Now bring you attention to your breath without trying to manipulate it further in any way. Try this meditation technique when it is raining. It helped reveal to me the secret below. so take advantage and experiment with it in various areas of your life. if it rises and then dissolves. Spend some time. That is all there is to this simple. using the sound of the rain as the object of your careful attention.

Tat Vam Asi . 102 .is an inside and an outside. You are everything.Thou Art That. Listen very. very carefully and you will realize that all sounds are only taking place inside you. Observer is the Observed. That everything is only taking place inside you.

Morning Wake-up Series. Jesus Pose. Spinal Twists. Articles for Study:    5 Key Principles of Living an Enlightened Life The Top 5 Mistakes in Establishing a Daily Meditation Practice Review the Articles from Week 1 so you have a sound foundation. Daily Practice: Pranayama: 1-5 mins 103 . Learn the principles of living. Plank Pose. Techniques:           Learn Learn Learn Learn Learn Learn Learn Learn Learn Learn Basic Stretch Pose. Archer Pose.Chapter 21 Week 2 Syllabus: Objectives: Knowledge:    Expand your knowledge about the art of meditation. Review of week one material. Eagle Pose. Kapalbhati Pranayama So Hum Mantra Meditation. Squats.

5 mins        Stretch Pose for Core Abdominal Power Eagle Pose for Powerful Aura Archer Pose for Self Confidence Yoga Spinal Twists for Lower Back Jesus Pose for Inner Strength Plank Pose for Upper Body Strength Deep Knee Bends for Lower Body Strength Yoga Set: Each Day Practice the Set – 5-15 mins  Morning Wake-up Series Meditation: 10-15 mins  So Hum Mantra Meditation Technique 104 . Kapalbhati Pranayama Yoga Poses: Each Day Learn and Practice 1 Pose .

let’s just be brave and come up with a new model. I was never very impressed with the Yama Niyamas that he laid out in the Sutras. recently I am seeing many attempts to broaden and reinterpret the meanings of these observances to make them "fit" better and be more comprehensive. experimentation and self-study. but. These observances are the ethical and moral requirements generally accepted by Yogic teachings. I will just briefly list the original Yamas & Niyamas of Sage Patanjali. but frankly. and I think these arguments are getting a bit out of hand. The 5 Universal Principles below for living an enlightened and good life is the result of decades of spiritual exploration. They are my mantras. These are the principles that I live by. in any case I think it’s time to put forth a new set of principles for enlightened living and that is the focus of this article.Chapter 22 5 Key Principles for Living an Enlightened & Good Life Purpose Driven. my vows and I have found them to be extremely helpful in navigating the waters of spiritual living and help forge a sweet life. I mean come on. Furthermore. which can also be found in the article Introduction to the Universal Principles of Yoga. Meaningful. It could very well be that in Patanjali’s time these Dos and Don’ts made sense. I am a big fan of Patanjali and the Yoga Sutras. and then I will go into my 5 principles for 105 . Happy & Good Life Series I think it’s time to update the famous Yamas (Dos) & Niyamas (Don’ts) spelled out by the great Yoga Sage Patanjali. For example. or it could be that they were meant for a different purpose than what is currently thought (I suspect Ashram rules to assist in the study of Yoga). Don’t get me wrong. First. "celibacy" is being translated as healthy sex with your partner if you are married and between the ages of 25 and 50 with no adultery.

No human being ever has or probably ever will be able to bear witness constantly to all that is taking place within their mind and body. thinking 106 . Neither. It all begins with having this ease of being. Niyamas: Niyamas are self-observances. stealing and covetousness (non-greed). austerity. Relax: This principle is not to be brushed over. If you can stay relaxed you will have a chance to break the reactive pattern of automatic response to conditions. self-study. purity and devotion to the Lord. Witness: This is a big task I know. meeting more of the moment with more of your being. thus.living an enlightened and good life. 2. buying excessively into the promises of gain nor fearing excessively the consequences of loss.  New & Improved 5 Key Principles for Living an Enlightened and Good Life: 1. Here are some articles that explore the concept of relaxation in more detail: Embrace Reality and Let the Universe Fulfill Your Desires. the more you can do it the more awareness will illuminate the inner walls of your mind. These are contentment. Shunryu Suzuki Speaks on Enlightenment & Zazen Practice and Today I Finally Passed the Test & Officially Became a Man. They are non-violence. control of sexual desires. That being said. It is the key to developing the right approach towards life and all the twists and turns that inevitably come your way. To relax means not to be easily swayed by the pull of dualities. Original Yamas Nyamas from the Yoga Sutras of Patanjali:  Yamas: Yamas are self-restraints. There are 5 niyamas. truth.

Let me tell you the hard part here. so devote yourself to this practice of mindfulness. be kind. Silent Mind Meditation Program . One arrow observing. thinker and feeler. egotistical nature take control? That is the real test of adhering to this principle of affection. without any consideration to what is true. Affection: Forgive. I have gone into this concept in more detail in the 107 . We can put up our best when all is good.The Silent Mind Meditation Chapter 12 and The True Meaning of Laziness. be thoughtful.and emotions. At the end witnessing is really all that is needed for enlightenment.Insight Meditation Part 3. Honesty: Absolute honesty I should say. You will have fun with this one. while one arrow observing the doer. look with double arrowed awareness. thought and felt. It is easy to do all of the above when things are going your way. be nice. be compassionate. In word. 3. As Osho and Gurdjieff describe it. it’s the practice of LovingKindness Meditation. be sensitive. be warned it is not easy. deed and behavior. How hard the mind works to manipulate perception and procure security. but the real nature will be revealed when he is hungry. hints and tips on this practice in the following articles: Brain Development & Enlightenment . 4. All in all. but can you do all of the above when things are not? As they say a well-fed dog is friendly. hidden. but can you do the same when you don’t get what you want? When someone insults you? When your ego takes a hit? Will you be able to side with affection under duress or will the subconscious. This is the secret to self-knowledge and being a light onto yourself. witnessing is the basis of all insight meditation and you will find more details. In addition. be good. So it is with us. Just give it a try and you will be amazed by how much you learn about yourself. be loving. that which is being done. but if you wish to ascend this practice must be mastered.

which I hope you are all following religiously :). in the article.Chapter 6. This is a great time to reflect on all the times during the day you were dishonest. as at the first sign of danger you will balk. the path to enlightenment is ultimately walked alone. Courage: By courage here.following article so head on over to read the nitty gritty: Silent Mind Meditation Program: Honesty . 5. I also mean self-confidence and self-belief. item #7 speaks of doing your daily accounting at the end of the day.The Blind Man vs. Courage is important on 2 fronts. 10 Things to do Everyday for A Happy.Chapter 5. This is another topic on which you can find lots more information here on Mastery of Meditation. First. If you have a set of observances you follow or other techniques. Second. hypocritical and pretentious. which have helped you in your life. Please don’t start judging yourself. to live a good life means to live according to your passion and if you lack courage you are going to play it safe always and never take the necessary chances to follow your heart. New Kundalini Yoga Classes & the Courage to Live Dangerously and How to Escape Your Suffering . Conclusion: So these are my 5 golden rules for living an enlightened and good life. Inspiring Osho Quote on How to Live Courageously. An important tip. I would suggest the following 4 articles to help explore this concept more: Silent Mind Meditation Program: Confidence . so others can benefit. please share them with us. insincere. 108 . Meaningful & Good Life. simply maintain a healthy sense of humor and learn about the antics of your ego and mind. Without courage you will not get very far. The Cripple. I try to review them every morning and have them posted in handy places as reminders as well.

and there is no other way. There are endless excuses to delay. you can read every book on fitness. Also. No one can do your meditation for you. especially those that are related to establishing a deep and strong Daily Personal Meditation Practice. The biggest mistake is to procrastinate starting your practice. Many people who talk and read about religion. but never get down to doing it. never actually start a personal meditation program. You have to get started." I am amazed how few take the first step. spirituality. but until you break a sweat you will have zero benefits. etc. "There are only 2 mistakes you can make in life. there is just one solution: START NOW. Meditation in this regard is just like exercise. you have to do it. In this article I want to help you to avoid repeating some of these mistakes. Here are the top 5 mistakes people make when trying to setup their home meditation practice… 1. meditation. yoga.Chapter 23 Top 5 Mistakes in Establishing a Daily Meditation Practice Art of Meditation: Personal Development & Spiritual Growth I have been practicing meditation now for over 23 years — damn I must be getting old :-). They even come to me and discuss these matters in great detail. In these 2 decades plus I have explored much of the spiritual landscape and discovered many of the profound treasures hidden there. First mistake is not to take the first step and the second is that having taken the first step to not go all the way. Procrastinate Starting Your Daily Meditation Practice: As Lord Buddha said. during this time I have made my share of mistakes and seen others make theirs. 109 .

110 . Having the meditation environment set-up will make it easier to maintain your consistency even during these "uninspired" periods. the following…  Create a space in your home where you will practice your meditation. saying. Don’t Prepare Your Meditation Environment: Once you have decided to start your daily meditation practice the first thing you should do is create the necessary environment to make doing your daily practice easier.) Get a stopwatch or setup another convenient time device. Get a meditation cushion and/or mat to help you sit. firm commitment to do your meditation practice regularly. The space should be quiet and exclusively used for only meditation and spiritual matters if possible. Having everything in place. This is because it is very possible that at the time you decide to start you daily meditation program you are in a highly inspired state. If you need to start with using a chair that is fine too. symbol. What does this mean? It means. etc. Make a silent. dramatically increases the chance that you just plop down on your cushion and do your daily meditation.      It is very important to do this.2. at the minimum. which might not be sustainable over time. Place some items that inspire you in this location (picture. Put aside some clothes or get some that will help you sit comfortably. believe me. idol.

have made trying to get "the kick" the prime objective. medications for everything under the sun. Don’t worry about the results just put your best foot forward and keep marching ahead. meditation is like getting wet while walking in a misty fog. in its own sweet time.3. mega millions lottery. Well sorry. trying to get the fastest results possible with minimum effort seems to be the mantra. So don’t give up. You must set a time and if possible set this time to early in the morning. it is — Keep Going! 5. Soon you will find yourself standing on Heaven’s 111 . recreational drugs. constant electronic stimulation. etc. just keep going and your mental muscles will develop. If you exercise them they develop. We all fail and fail repeatedly and there is no shame in that. 4. Just trying to find random times in the day to do your meditation will generally work once in a while and usually only for a short period of time. before all the distractions of life begin. but if you stay out there long enough you will be completely soaked. Meditation is the blossoming of goodness. Look for Immediate Results: In our age of instant gratification. it is fully understandable that one is going to have trouble watching the swift and subtle mind. Think Meditation is Too Hard & Give-up: Forget about all you have read with regard to how meditation is supposed to work and instead just do your best. etc. It will happen on its own. They have no choice. So don’t judge yourself harshly and keep the golden rule of Meditation all the time in the back of your mind. Don’t Set a Definite Time for Your Daily Meditation: This is similar to mistake #2 in that setting a definite time for your daily meditation is a significant psychological factor in getting you to be consistent with your practice. Given that just sitting still and focusing on your breath can be hard. You don’t even realize you are getting wet. The only mistake is to not get back up the next day and try again. Diet pills. cosmetic surgery.

112 . Conclusion: So today. setup your environment. and don’t worry about success or failure. decide on a time. JUST BEGIN YOUR DAILY MEDITATION PRACTICE. There is nothing in life more important than this.Doorsteps.

healing and balancing the important navel chakra. the third chakra of the kundalini yoga seven chakra system responsible for your abdominal region. Below. which are essential for a long term consistent. as you develop your abdominal strength. and it is followed by an illustration of the modified version of stretch pose. it is important to focus on the abdominal area. Below that are practice details and instructions for this most important kundalini yoga exercise. 113 .Chapter 24 Stretch Pose for Core Abdominal Strength The very first kundalini yoga pose from the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book will be the powerful Stretch Pose. especially those that deal with opening. You can also switch back and forth between the two poses. Also. the first is the normal pose. you will find 2 illustrations of kundalini yoga stretch pose. provided are the online Kundalini Yoga Kriyas which use this posture. This yoga pose is a frequent entry in many Kundalini Yoga Kriyas. but will also help build your character and willpower. fruitful practice. This is because strengthening your navel center will. not only give you important core energy to develop your yoga practice. Early in your kundalini yoga practice.

Picture of Kundalini Yoga Stretch Pose Picture of Beginner Kundalini Yoga Stretch Pose Kundalini Yoga Stretch Pose Practice Details: a. 114 . Instructions for Kundalini Yoga Stretch Pose:   Lie on your back. Place your hands under your buttocks palms facing down (to support your lower back).

raise your head slightly and stare at your toes. Begin Breath of Fire Breathing Exercise. Benefits of Kundalini Yoga Stretch Pose:     Builds abdominal strength.  b. heals and balances the Manipura Chakra (aka. Duration for Kundalini Yoga Stretch Pose:  15 seconds -11 minutes. Either way you will reduce the pressure on the abdominal muscles.  115 . c. It is recommended to build this center early in your Yoga practice as it will give you the strength and character to see things through. Nabhi Chakra. Raise your heels 6 inches. Be careful with your lower back when practicing this pose. Increases core energy and power. Navel Chakra. point your feet and toes away from you. You will feel the abdominal muscles go to work immediately. or do one leg at a time. Solar Plexus Chakra) which is the seat of willpower. Opens. Improves your digestive system. Practice Tips for Kundalini Yoga Stretch Pose:  To modify this pose you can do this posture with your legs bent at the knees.  d. Helps develop the much coveted 6 pack abs. roll more of your arms underneath you to help give it more support.

Also. but. Your aura is the total strength of your nervous system and it protects you from the unseen forces. in fact works on building your aura or magnetic field instead. and is part of the famous Kundalini Yoga Morning Wake-up Series. you will find an illustration of Kundalini Yoga Eagle pose. provided are the online Kundalini Yoga Kriyas which use this posture. This pose is also part of many Kundalini Yoga kriyas. charisma.Chapter 25 Eagle Pose for Powerful Aura This second Kundalini Yoga pose in the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book is perhaps the most depicted pose of Kundalini Yoga. This aura is also responsible for you presence. practice details and instructions for this fantastic Kundalini Yoga exercise. Picture of Kundalini Yoga Eagle Pose 116 . Below. it is the Eagle Pose. This pose does not work on any specific chakra of the Kundalini Yoga Seven Chakra System per se. magnetism and the impact you have on others.

Ride Breath of Fire to help you get through the shoulder pain. Gives you the ability to uplift and inspire others. If you see through these first points of resistance. Point your thumb up towards the sky. Step-by-Step Instructions for Kundalini Yoga Eagle Pose:  Sit up with your legs crossed.Kundalini Yoga Eagle Pose Practice Details: a. Note: Do not make a fist. Duration for Kundalini Yoga Eagle Pose:  1 minute . You can also sit on a chair if necessary. charm. the exercise will get easier as your energetic pathways open up. Practice Tips for Kundalini Yoga Eagle Pose:  As you become more proficient in Eagle Pose. Gives you the ability to influence others (please use wisely). Raise your arms to 60 degrees keeping the elbows straight. try not to give up on the first sign of discomfort. magnetism and presence. viruses. bad vibrations etc.11 minutes. Protects you from unseen forces (negative thoughts. Gives you charisma. c. Begin Breath of Fire Breathing Exercise.    b. Curl your fingers in towards your upper palms. The Breath of Fire will also help with charging your magnetic 117  .) d. Benefits of Kundalini Yoga Eagle Pose:       Strengths your Aura and Magnetic Field. Give you the ability to heal others.

field and building your aura. 118 . Take a break though from Breath of Fire if you start to feel uncomfortable.

This pose will be the third entry in the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book. Below. Also. practice details. provided are the online Kundalini Yoga Kriyas which use this pose. It works on all the chakras of the Kundalini Yoga Seven Chakra System simultaneously. Archer Pose is often part of Kundalini Yoga kriyas geared towards expansion of energy and self. helping them open. you will find an illustration of Kundalini Yoga Archer pose. heal and balance. Picture of Kundalini Yoga Archer Pose 119 . as it helps open up your psychic channels to promote the greater flow of energy and power. cautions and instructions for how to employ this powerful posture to help boost your confidence and self-esteem.Chapter 26 Archer Pose for Self Confidence Kundalini Yoga is often called the yoga for warrior saints and the one pose that perhaps best reflects this unique attitude is Archer Pose.

Low lean to the left so that 70% of your weight is on your left leg. engage the mind.Kundalini Yoga Archer Pose Practice Details: a. Do Long Deep Powerful Breathing while holding this posture and gazing steadily over your left fist. There should be a stretch in your right upper thigh. Benefits of Kundalini Yoga Archer Pose:   Excellent yoga posture for your entire body. After half the time reverse the direction of the posture.3 minutes / side c. Keep you gaze deadly focused. Now extend your left arm out to the left as if holding a bow and turn your head to the left and gaze over your left fist. mind and spirit. Step-by-Step Instructions for Kundalini Yoga Archer Pose:   Stand and place your feet wide apart. Your right hand should be all the way past your right chest. Now have your left foot pointing to your left. and feel yourself expanding and growing more and more powerful. Now with the right hand pretend as if you are pulling back the bowstrings. Your torso should be straight and facing forward. Your left knee should occlude your left foot from view if you were to look down. With every breath.       b. Duration for Kundalini Yoga Archer Pose:  1 minute . with the intent that you are breaking through all obstacles and barriers. the heels of both feet should be in a straight line. have you right foot pointing in slightly. Opens up and expands your energy channels. 120 .

This posture is going to make you feel very powerful. Practice Tips for Kundalini Yoga Archer Pose:  If you are already an egomaniac and have power issues. Improves concentration and mental focus. 121 . courage and self-esteem.  d. improving your respiratory system. Helps the body eliminate stress from deep within the tissues.     Builds confidence. strong and brave so use it accordingly. this exercise is not for you. Expands your chest and lungs. Good for toning your leg muscles and strengthening your shoulders. Expands and builds your nervous system.

which I have detailed in the following 2 articles. Kundalini Yoga Spinal Twists is no different. where you will find a large collection of other yoga poses and exercises. can be used to substitute for the spinal twists which are given with the Spinal Warm-up Series. and Yoga Spinal Twists demonstrated here in this article. often causing her to stir and awaken. we are entering the domain of kundalini shakti. 122 . doing spinal warm-ups is very key before doing any yoga sets. as this not only helps prevent injuries. much of the design of this exercise is to stimulate kundalini at the base of the spine. As I have mentioned before. Some of the important aspects of Yoga Spinal Twists are the hand position and the breathing that accompanies this exercise. The Spinal Warm-up Series is the best set to get your entire back ready for more vigorous yoga. this version has some different benefits than the original as well. This exercise will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises. Using this variation of Spinal Twists can help you add variety to your workout and also. Please also follow the guidelines on how to practice yoga. In fact. inevitably tend to stimulate this latent energy. Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. fully illustrated and detailed. this exercise will also help you with realizing your full human potential. This is because kundalini energy resides as pure potential at the base of the spine. and exercises which target this lower back region. but also helps to prepare the spine for the conduction of energy throughout the important regions of the body. so be sure to pay special attention to these two parts. so along with helping you stretch your lower back.Chapter 27 Spinal Twists for Lower Back Veteran yogis know that as soon as we start to mention lower back exercises or spinal workouts.

Yoga Spinal Twists for Stretching Lower Back Illustration #1 Starting Position for Yoga Spinal Twists Illustration #2 Lower Back Stretch Left 123 .

as I have demonstrated in illustration #1. Inhale through the nose as you twist to the left. interlace your fingers and pull your hands away from your lower back. You can see I am using a cushion in the illustrations above and sitting in Burmese Style (one leg in front of the other). Instructions for Yoga Spinal Twists:  Sit in easy pose (legs crossed). Extend both arms behind you.      124 . Continue at a smooth. Start slowly and allow the back muscles to get limber and warmed up before picking up your pace.Illustration #3 Lower Back Stretch Right Yoga Spinal Twists for Stretching Lower Back: a. Close you eyes and concentrate on the base of your spine. Then exhale through the nose as you twist right. steady pace for the duration of the exercise.

If you have back problems. As your back heals you can pick up the intensity. Great exercise to use in the beginning of any set to stretch and warm-up the lower back and spine. Practice Tips for Yoga Spinal Twists:  Take a break in between in you start to feel dizzy or tired. Stretches your shoulder and arms. Stimulates Kundalini Shakti (Energy) at the base of the spine.b. d. Improves your respiratory system.   125 . Strengthens your lower back muscles. twist slowly and don't over strain. Helps balance your energies and creates internal harmony. then start again once ready. Duration for Yoga Spinal Twists:  1-5 mins c. Good for your digestive system. Benefits of Yoga Spinal Twists:        Excellent for stretching your lumbar spine and lower back region.

Here is the link to this survey. We all know the wonderful benefits of yoga practice. you can take it to another level by making the practice not just for yourself. is the idea other mindedness. which is also very much a part of Kundalini Yoga. the Jesus Pose.Chapter 28 Kundalini Jesus Pose for Inner Strength Before I get into this wonderful Kundalini Yoga pose I would like to encourage you all to participate in the most interesting survey on enlightenment that I am currently running on Mastery of Meditation & Yoga. this pose is also great for increasing your inner strength and willpower. but by incorporating this exercise into your practice. If you are a Kundalini Yoga teacher. This simple. A core concept in all religions. the following Kundalini Yoga pose makes it possible for you to integrate this beautiful concept right into your yoga practice. I find the students really willing to do this pose for longer periods of time despite discomfort it produces. but also for others. but you can add it to other sets as well. Well. I call this pose. is simply that we ought to not just live for ourselves. I tend to add this exercise to the end of my set. but also ought to find ways to have the strength and energy to help others. especially anytime I am doing a Heart Chakra Set. The motivating statement I use is along the lines of the following. in honor of one of the greatest examples of inner strength and self-sacrifice that humanity has ever known. 126 . In addition to cultivating this attitude of other mindedness. while at the same time building inner strength and willpower. please do take a moment and give your input: "Survey: How Many Enlightenment Experiences Have You Had?" Now onto the yoga pose which captures the very essence of sacrifice and compassion. yet invaluable idea.

"Are you willing to carry the load for others who are unable or unwilling to carry their own load?" From the response I see. yoga pose. Kundalini Yoga Pose for Inner Strength & Sacrifice Illustration #1: Kundalini Yoga Jesus Pose 127 . the answer always seems to be a resounding "YES!" This. in the seventeenth. As our collection of Kundalini Yoga poses grows you will be able to use these exercises to create your own customized yoga sets. To do so you can use the guidelines laid in the following article: 6 Important Guidelines for Designing Kundalini Yoga Sets. entry in the Free Online Kundalini Yoga Poses E-book.

Hold past the point of discomfort. at a pace and intensity which is comfortable for you. sitting on your heels in Rock Pose. The arms should be shoulder level and parallel to the ground. Duration for Jesus Pose for Inner Strength & Sacrifice: 128 . sitting on a chair or while standing.    b. Bring your hands straight out to the sides with palms facing up.Illustration #2: Kundalini Yoga Jesus Pose (Side View) Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice: a. Remember you are doing this exercise to help burn the Karmic Debt of others and not just for yourself. Throw you head back and close your eyes. Generally I do it in Rock Pose sitting on my heels. Keep that in mind as the pain tries to get you to quit. with my back straight (as shown in the pose illustrations above). sitting. legs crossed in Sukh Asan. Instructions for practicing Jesus Pose for Inner Strength & Sacrifice:  You can do this pose. Begin Breath of Fire.

d. Benefits of Jesus Pose for Inner Strength & Sacrifice:     Helps burn the Karmic Debt of others. 1 minute . Builds your inner strength and willpower.11 minutes. Helps you develop the ability to sacrifice and be thoughtful of others. c. If you can get through that phase.   129 . Opens your Heart Chakra and makes you compassionate. Practice Tips for Jesus Pose for Inner Strength & Sacrifice:  Don't give up on the first sign of discomfort. If you are teacher. Add this exercise to the end of a set and take your kundalini yoga practice up to a higher level. remind the students of the sacrifice they are making here. Generally add this exercise to the end of a set and do it such that you have to at least bear some discomfort (see tips below for more on this as well). you will find your energy systems opening up and the exercise getting EASIER to sustain. this motivates and inspires them to hold on a little longer than they normally would.

There are a few variations to this pose and in the pictures below I am demonstrating a relatively uncommon variation. This variation is often used in Kundalini Yoga and is a little more difficult than the basic pose. this pose is perfect for you. Plank position is a fundamental yoga pose. and is part of most schools of yoga. I mention some of the other variations in the Practice Tips section below as well. as well as strengthen your back and spine. it will be part of the following 2 free online e-books: Free Hatha Yoga Poses & Online Kundalini Yoga Exercises. Plank pose is simple enough for beginners to do and is a good way to balance your yoga workout by adding some upper body work into it.Chapter 29 Plank Pose for Arms and Upper Body If you looking to tone up your arms. in which I do the pose with toes extended instead of curled under. Yoga Plank Pose for Upper Body Strength Illustration #1 Basic Yoga Plank Pose 130 . Here on Mastery of Meditation & Yoga.

c. Instructions for practicing Yoga Plank Pose:  Most of us are familiar with doing push ups. You can keep the eyes open and fix your gaze steadily at a point in front of you (typical of Hatha Yoga). except if you are doing a particular Kundalini Yoga Kriya. For plank pose be sure to keep your body in a straight line.Illustration #2 Kundalini Yoga Plank Pose (Toes Extended) Yoga Plank Position For Upper Body Strength: a.5 minutes. and plank pose is essentially the up position when doing a push up. Duration for Yoga Plank Pose:  15 seconds . Breathing is normal.    b. like I have demonstrated above. There are also the two typical eye position variations. Don't allow the butt to sag and the hands should be directly underneath the shoulders. or you can do this pose with your eyes closed (kundalini yoga). which might require you to do Breath of Fire while holding Plank Pose. Benefits of Yoga Plank Pose: 131 .

In the Kundalini Yoga variation. or lifting one arm up and holding the pose. Practice Tips for Yoga Plank Pose:  Advanced variations of Plank Pose include. lifting one leg up and holding the pose. Develops your core strength and abdominal muscles. back and spine. Tones the triceps. Good for improving your nervous system. so be careful when using this version. shoulders. the toes are kept extended as show in illustration #2. This can put more pressure on the lower back. d.  132 .    Strengthens the arms. wrists.

fit and firm body. but not far behind is another superb and simple exercise for firming and toning your thighs and buttocks. modifications and illustration of this exercise in that section as well. Shilpa Shetty. you will find cautions. it's time to revisit this favorite exercise from the days past. It is simply called Yoga Deep Knee Bends or Deep Squats Yoga Exercise. So for those of you looking to get your legs and butt toned and shapely. For those of you familiar with Indian Bollywood Actresses. and today I would like to detail this excellent exercise for you.Chapter 30 Deep Knee Bends for Thighs and Buttocks One of the best yoga exercises for strengthening your legs is Frog Pose for Toned Legs. than just sexy looks. which is essentially standing up and squatting back down repeatedly. there are more important benefits to having your lower body strong and fit. 133 . and for those familiar with my free yoga videos. and a workout including Deep Knee Bends is sure to help you enjoy those many benefits as well. where you will find a huge collection of other yoga poses and exercises. which was called "Uttack Battack". Deep Squats Yoga Exercise will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises. Of course. you will have already encountered it in the popular Rapid Weight Loss Yoga Exercises Set. who is known for having a slim. fully illustrated and detailed. confessed that this very exercise was instrumental in helping her shape and tone her thighs and buttocks early in her career as well. In addition. These I have detailed below in the practice section for this exercise. and Deep Knee Bends is pretty much this same exercise with a small variation for the arms. As kids there was a famous exercise that we all used to have fun doing.

which I have detailed in the following 2 articles.Please also follow the guidelines on how to practice yoga. Yoga Exercise to Firm and Tone Thighs and Buttocks Illustration #1 Deep Knee Bends Starting Position 134 . Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.

Illustration #1. Extend both arms straight out in front of you. with fingers extended and palms facing down.Side View Deep Squats Yoga Exercise for Toned Thighs and Buttocks: a. Instructions for Deep Squats Yoga Exercise:   Stand with your feet shoulder width apart. 135 .Illustration #2 Deep Knee Bends Ending Position Illustration #3 Deep Knee Bends Ending Position .

Exhale as you slowly stand back up. steady pace for the duration of the workout. You should try to squat down to where you are making a ninety degree angle at your knees as I have shown above in Illustrations 2 and 3. this will help you with your balance and focus. stop and take a short break. Increases energy and builds vitality. Helps burn fat and calories to promote healthy weight loss. Inhale through the nose as you squat down slowly. you can lower your hands and continue with the squats. Practice Tips for Deep Squats Yoga Exercise :  If you have bad knees you need to careful with this exercise. Continue at a smooth. Benefits of Deep Squats Yoga Exercise:     Excellent for firming and toning your thighs and buttocks. but your legs feel strong.    b. Only go as far down as you are comfortable.   136 . If you feel your thighs burning too much.   d. Works on your fitness level by increasing your heart rate and circulation. Increases virility and improves sexual fitness. Then begin again once you have recovered. If your shoulder tiers. Find a point in front of you to concentrate on. Duration for Deep Squats Yoga Exercise:  1-5 mins c. Strengthens your shoulders.

137 . Another great exercise that I would like to mention for shaping and toning your thighs and butt is Yoga Chair Pose and you will find details for that exercise in the following article: Yoga Chair Pose for Sexual Health.

it is a set which encompasses many of the daily recommendations of Kundalini Yoga. but I am including here as part of the Kundalini Yoga Kriyas Book for the sake of completeness and better organization. It is an excellent yoga set with a wide range of great benefits.Ch 1. In fact.Kundalini Yoga Morning Wakeup Series Beginner Yoga Poses for Daily Morning Practice The following beginner’s Kundalini Yoga Set is also described in this post (Morning Wakeup Kundalini Yoga Set). BELOW IS THE VIDEO LINK: Breath of Fire Kundalini Yoga Pranayama Video 138 . which is described in Breath Control & Yoga Pranayama Book . Even though this set of yoga positions and exercises is simple for the beginner yogi to do. THIS CHAPTER HAS A VIDEO. it is not any less valuable than many advanced Kundalini Yoga Kriyas. Here is also a video demonstration of Breath of Fire Breathing Exercise to help make sure you doing it correctly.Breath of Fire Breathing Exercise .Chapter 31 Yoga Positions for Beginners for Daily Morning Practice . BELOW IS THE VIDEO LINK: Beginner Kundalini Yoga Exercise Video The Pranayama (breathing exercise) used for most of this set is the Breath of Fire. THIS CHAPTER HAS A VIDEO.

Overview of Beginner’s Morning Wakeup Kundalini Yoga Exercises: The yoga postures and exercises below. Overall. Yoga Rowing Exercise: a. digestive. although it is best done in the early morning hours. In addition. Then lean forward about the same distance and exhale. Even though this set is designed for beginners. Instructions for Yoga Rowing Exercise:   Sit up with both legs extended straight out in front of you. Lean back 20-30 degrees .   139 . Extend the arms and have the thumbs facing up towards the sky. How To Do Beginner Morning Wakeup Kundalini Yoga Exercises: 1. This set is ideal for beginning a Kundalini Yoga practice and done regularly can help form a very good foundation from which to progress to more advanced work. The set can be done anytime of the day. immune and nervous systems. I still recommend reading the 10 Guidelines for Kundalini Yoga Practice post first before starting it. should be done in sequence without taking a break in between if possible. fingers extended forward and keep the elbows straight. the set works on your respiratory. this set has the advantage of not requiring much time so can be perfect for those with a busy schedule. Continue at a moderate pace.Inhale. It is also suitable for doing prior to a meditation session.

Benefits of Yoga Rowing Exercise:   Opens up the Solar Plexus. d. Hold your toes/foot with both hands. Benefits of Yoga Single Leg Extensions:  Stretches the Sciatic nerve and hamstrings. If you are just beginning your yoga practice. Duration for Yoga Rowing Exercise: 1-3 minutes. Curl your toes back towards you to accentuate the stretch in the calves. Promotes flexibility in hamstrings and hips. Switch legs halfway through the exercise. Practice Tips for Yoga Single Leg Extensions: If you can’t hold your toes. Begin Breath of Fire Breathing Exercise. Instructions for Yoga Single Leg Extensions:   Sit up with both legs extended.b. 140 . Raise your left leg. Duration for Yoga Single Leg Extensions: 1-3 minutes / leg c. Yoga Single Leg Extensions: a.  b. Practice Tips for Yoga Rowing Exercise: Your knees may bend slightly but elbows should remain straight. be careful not to over stretch and incur injury. c. Your leg should be straight and you should try to sit up. d. 2. hold as far up your leg as you can and curl your toes back towards you.

c. d. Practice Tips for Yoga Bridge Pose: Press your hips upwards towards the sky and try to keep your back straight. 141 . The feet are hip distance apart while the hands are shoulder width apart. Yoga Bridge Pose: (also called Yoga Table Top Pose) a. For starters.3.  b. Duration for Yoga Bridge Pose: 1-3 minutes. take frequent breaks if the arms get tiered and then restart the pose again when ready. Instructions for Yoga Bridge Pose:  Raise yourself on your palms and feet keeping your torso parallel to the ground. Strengthens the arms and back. Benefits of Yoga Bridge Pose:   Helps the immune system. Rest your head on your collar muscles. Your fingers point away from you. You should be facing the sky. Begin the Breath of Fire Breathing Exercise.

Kundalini Yoga Stretch Pose: (Article: Illustration of Kundalini Yoga Stretch Pose) Picture of Kundalini Yoga Stretch Pose Picture of Beginner Kundalini Yoga Stretch Pose 142 .4.

but if you stick with this exercise it will go a long way in helping you develop this important area. Place your hands under your buttocks palms facing down (to support your lower back).a. It is recommended to build this center early in your Yoga practice as it will give you the strength and character to see things through. Begin Breath of Fire Breathing Exercise. Nabhi Chakra) which is the seat of willpower. Kundalini Yoga Tuck Pose: a. raise your head slightly and stare at your toes. 5. This exercise works on your Manipura Chakra (aka. 143 .   b. Benefits of Kundalini Yoga Stretch Pose:   Builds the Navel Center. it may take you some time to develop your abdominal strength. Instructions for Kundalini Yoga Tuck Pose:  Lie on your back. d. Duration for Kundalini Yoga Stretch Pose: 1-7 minutes. Raise your heels 6 inches. c. Instructions for Kundalini Yoga Stretch Pose:   Lie on your back. As a beginner. point your feet and toes away from you. Practice Tips for Kundalini Yoga Stretch Pose: To modify this yoga pose you can do this position with your legs bent or do one leg at a time.

Kundalini Yoga Eagle Pose: Picture of Kundalini Yoga Eagle Pose 144 . Practice Tips for Kundalini Yoga Tuck Pose: If your back of neck hurts it means your digestive meridians need work. raise your head and bring your nose between your knees. Benefits of Kundalini Yoga Tuck Pose:  Works on the digestive system. Begin Breath of Fire Breathing Exercise. Duration for Kundalini Yoga Tuck Pose: 1-3 minutes. 6. Often when starting a yoga practice. look at this as an opportunity to get healthier and more fit. Wrap your hands around your knees. d. our weaknesses are exposed.  Bend your legs and bring your knees towards your chest. c.  b.

also called Sukh Asana). Instructions for Yoga Corpse Pose:  Lie on your back and have your arms out to your sides about six 145 . c. Benefits of Kundalini Yoga Eagle Pose:    Works on the Magnetic Field. but like a fist) then point your thumbs up towards the sky. 7. Keep your head up and elbows straight. Makes you charismatic. as a beginner don’t over do it. Don’t give up at the first sign of discomfort. Practice Tips for Kundalini Yoga Eagle Pose: Try to keep your arms up and elbows straight. Yoga Corpse Pose: (also called Shav Asana) a. Instructions for Kundalini Yoga Eagle Pose:    Sit in Easy pose (cross legged simple. Duration for Kundalini Yoga Eagle Pose: 1-3 minutes.a. d.   b. Increases the power of your presence. As you develop your yoga practice. try to hold this pose longer it will help develop your willpower and spirit. Raise your arms out to the sides and up 60 degrees. Curl your fingers in towards your upper palm (not quite. Begin Breath of Fire Breathing Exercise.

Helps the body heal and rejuvenate itself.to twelve inches away from your body.   d. Practice Tips for Yoga Corpse Pose: Try to consciously relax your entire body. Relax your body and breath. Benefits of Yoga Corpse Pose:  Allows the body to consolidate the gains from the previous exercises. b. Release all your tensions and worries and stay in the present moment as best you can. c. 146 .   Turn your palms slightly upward. Promotes relaxation and peace. Duration for Yoga Corpse Pose: 5 minutes.

Kapalbhati. can be attributed to this powerful breathing exercise. It is not at all complicated to do and yet. Kapalbhati (aka Kapal Bhati) is one of my favorite breathing exercises. when done even for a short time consistently. Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas and the practice of this set has spread like wildfire across India as well as the rest of the world. Kapalbhati might well be the one to pick .Chapter 32 Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing Kapalbhati Yoga Pranayama THIS CHAPTER HAS A VIDEO. but recently its popularity has been revived by the work of Ramdev Swamiji. is like the corner stone of this set and many of the absolutely unbelievable benefits that practitioners have been getting from practicing Ramdev Swamiji’s set. in my view. BELOW IS THE VIDEO LINK: Free Online Video of Kapalbhati Yoga Pranayama What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise): Of the many wonderful pranayamas that Yoga gives us. the benefits are undeniable. I am sure. If there was only one pranayama that you elected to do. 147 . Below are the details of Kapalbhati Yoga Pranayama.it’s that good! Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali.

Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise): Primary:  Works on the Heart Center (Anahat Chakra) and associated organs and systems of that region. jealousy. From a body stand point Kapalbhati Pranayama should be used to eject any illnesses. thus dissolving the blockages and removing the imbalances such emotional history causes in the energetic pathways. hatred etc. tone abdominal muscles and bestow core abdominal strength and power. Thus improving digestion and elimination. Thus improving respiration. gas. hurt. lung capacity and blood circulation. Practiced over time. Cures diseases and imbalances associated with this region such as indigestion. weaknesses from the body thus 148      . diabetes. helping to cleanse and illuminate the mind. etc.. Kapalbhati helps cure associated diseases of this region (asthma. From a mental stand point Kapalbhati Pranayama assists in throwing out all negative thoughts from the psyche. The cleansing of the energetic pathways (nadis) increases the magnitude and flow of prana (life-force) and Kundalini Shakti (energy) throughout all regions of the body. Kapalbhati Pranayama also helps reduce abdominal fat. Works on the Naval Center (Manipura Chakra) and associated organs and systems in that regions. From an emotional stand point Kapalbhati Pranayama purges the system of accumulated emotional debris such as anger. fight obesity. thus. diseases. bronchitis etc).

lengthen your neck and subtly bring your chin back and in like a soldier at attention. In Gyan Mudra have your thumb tips and index finger meeting.  How To Do Beginner’s Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise): To practice this breathing exercise sit up in a comfortable position. Close your eyes. vitality and vigor. Have your hands in Gyan Mudra. heart disease.  If you have acid or heat related gastric issues such as ulcers you should use caution with Kapalbhati Pranayama.  Elongate your spine upwards. This will align the spine with the back of your head.  Cautions for Kapalbhati Yoga Pranayama (Kapalbhati Breathing Exercise): If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati pranayama or stop entirely and return to normal breathing. Adds luster and beauty to your face. Secondary:  Generates heat in the system to help dissolve toxins and waste matter. Kapalbhati is not to be practiced by those suffering from high blood pressure. stroke or epilepsy.allowing it grow in health. cross-legged is best. with the wrists resting 149   .

Right after the passive inhalation. All the breathing takes place through the nose. To repeat. You may also prefer to do a single round. Now expel the air as forcefully as you are comfortable with through the nose. while taking a break between each round. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach). the exhalation is done using conscious sharp force. Then allow the inhalation to occur completely passively without any additional effort. Work your way up to doing 5 rounds. Practice Note: Unlike doing Bhastrika Yoga Pranayama you use force during both the inhalation and the exhalation. but with many more repetitions instead (up to 5 minutes worth) 150 .   Relax your stomach muscles. exhale again forcefully and continue at a steady rhythm. Do a round of 10 repetitions.gently on the knees and the palms turned slightly upwards.    How To Do Intermediate Kapalbhati Yoga Pranayama (Kapalbhati Breathing Exercise): Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama. perform the breathing exercise with more force if possible and also increase the number of repetition per round to 50. in Kapalbhati force is only to be used during the exhalation. while the inhalation is just a recoil action bringing the air back into the lungs.

with every exhalation visualize the negative emotions or weaknesses being thrown out of your system. let every exhalation expel them from your heart and mind. Secret of Kapalbhati Yoga Pranayama (Kapalbhati Breathing Exercise): The secret of the success of Kapalbhati Yoga Pranayama lies in where your mind is when doing this terrific breathing exercise. If negative thoughts are the issue. so use your mind to help you accomplish that which you have intended and unleash the full potential of Kapalbhati Yoga Pranayama. The power of the mind has been well documented. then with every exhalation imagine that disease is being purged from your system.How To Do Advanced Kapalbhati Yoga Pranayama (Kapalbhati Breathing Exercise): Build up to doing this pranayama for 15 minutes straight or equivalent number of rounds with more repetitions per rounds. 151 . If you need to cure your body. then again. you are read about some of it’s incredible capability in this article Mind Power to Manifest Intentions & Desires Instantly. If you need to regain emotional balance.

done sincerely. Soham or Sohum) Mantra Meditation. So Hum literally means "That I am " (So = "That" or "Thou" or "Divinity". Hum = "I am") and the mantra’s aim is to bring about this union (yoga) between your individual consciousness and Divine Consciousness.Chapter 33 So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice Background of So Hum Mantra Meditation Technique: The simple. is very effective in bringing about a complete transformation of individual consciousness. yet profound. 152 . The So Hum (aka So Ham. THIS CHAPTER HAS A VIDEO. So Hum Meditation technique is probably one of the most popular Mantra Meditations. Or you can use a traditional bead necklace (Mala) to count repetitions if you prefer. stop watch or other time device. It emerges from the Yoga school of Hindu Philosophy and belongs in the category of Japa Meditations (Meditations that require the chanting of Mantras). Another way to interpret this is that the meditation brings about the realization that all that you see is yourself — The Observer is the Observed. BELOW IS THE VIDEO LINK: So Hum Mantra Meditation Technique Video Tools Required for So Hum Mantra Meditation Technique:   An alarm clock.

You may also sit on a chair or lie on your back to practice this meditation. So Hum Mantra Meditation Technique Cautions:  None. Set your alarm or other time device for 10 to 20 minutes. Stress Reduction. Relaxation. lengthen your neck and 153   . Peace and Tranquility. Builds mental focus and concentration. Guided So Hum Mantra Meditation Technique: Follow the step-by-step guided meditation below to practice this technique. Spontaneous Joy and Happiness. If sitting. Realization of the non-dual Nature of Reality. Secondary Benefits:   Promotes Self-Healing. elongate your spine upwards.  Sit in a comfortable cross-legged position.Benefits of So Hum Mantra Meditation Technique: Primary Benefits:     Realization of your Divine Nature. If using a Mala (rotary\prayer beads) do the appropriate count (for a traditional 108 bead mala its about 1 full cycle through the mala).

At the end of the meditation. wrists resting gently on the knees and palms facing upward. Continue for the duration of the meditation. This will oxygenate your blood and relax you. feel its real meaning acting upon you. try to remain with the all inclusive awareness and sense that all is included in you. start with every cycle to feel your awareness expanding and merging with the Universe Consciousness. light and Divine energy flowing into you when you inhale and mentally say "Soooooo" and to feel your egocentric limited consciousness flow out and evaporate into the atmosphere as you exhale and mentally say "Hummmmm". This variation is also consistent with the meaning of the Mantra. So as you continue to chant silently the mantra in rhythm with your breath.  Place your hands in Gyan Mudra (Gesture of Knowledge).       So Hum Mantra Meditation Technique Tips:  Another way to practice the So Hum Mantra Meditation is to visualize life. Now inhale slowly while saying the sound "Soooooooo" mentally and then slowly exhale while silently saying the sound "Hummmmmm". Try to remain as still as possible. Take 5 deep. Which is thumb and index finger lightly meeting. This will align the spine with the back of your head. like a soldier at attention. 154 . The other 3 fingers are extended.subtly bring your chin back and in. After spending about half the time in meditation as described above. slow breaths though the nose.

At you develop this practice increase the exhalation phase such that it grows to about two times the inhalation phase.

Secret of So Hum Mantra Meditation Technique: Where did this Mantra come from? That is the secret of this Mantra. It is actually the sound of the breath during inhalation and exhalation. Inhalation sounds like "Soooooo", while exhalation sounds like "Hummmmm". So this is the music of life and by practicing this meditation we can learn to dance in tune with it.

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Chapter 34 Week 3 Syllabus:
Objectives: Knowledge:     Benefits of Yoga and Meditation. Mastering Daily Yoga Practice. Learn Yoga Mudras. Mastering Daily Living.

Techniques:           Learn Learn Learn Learn Learn Learn Learn Learn Learn Learn Camel Pose. Chair Pose. Downward Facing Dog Pose. Bow Pose. Yoga Frog Exercise. Locust Pose. Aura Cleansing Yoga Exercise. Core Abdominal Power Yoga Set. Anuloma Viloma Pranayama Zen Meditation - Zazen.

Articles for Study:      Top 10 Profound Benefits of Meditation Top 10 Health Benefits of Yoga Comprehensive Guide to Yoga Mudras 5 Excellent Yoga Tips to Elevate Your Practice 10 Things to Do Everyday for a Happy and Meaningful Life

Daily Practice: 156

Pranayama: 3-5 mins  4 Part Deep Breathing Exercise

Yoga Poses: Each Day Learn and Practice 1 Pose - 5 mins        Camel Pose for Health and Wellbeing Chair Pose for Sexual Health Downward Facing Dog Pose for Nerve Strength Bow Pose for Eternal Youth Frog Pose for Toned Thighs Locust Pose for Digestive Power Yoga Exercise to Cleanse Your Aura

Yoga Set: Each Day Practice the Set – 5-15 mins  Core Abdominal Power Yoga Set

Meditation: 15 mins  Zen Meditation Technique

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Chapter 35 Top 10 Profound Benefits of Meditation
Benefits of Meditation Meditation is an art that has been around since the dawn of the age of man. This is not a statement to be brushed over. After all, many things about mankind have changed over time, but the profound art of meditation is something we have clung to dearly. This is because there is no substitute for meditation. Nothing else, single handedly, bestows the many wonderful blessings that meditation brings… in fact nothing else even comes close. In this article I will outline the top 10 benefits that meditation brings and hopefully it will inspire all to learn and practice this timeless art. 1. Enlightenment: This is the one ultimate purpose of meditation. To help you discover the True Non-Dual Nature of Reality. To make you realize that your True Self is Divine and One with God. 2. Peace & Tranquility: The mind of one who meditates is like the easy, leisurely flow of the Ganges River, as compared to the ordinary mind, which is like Niagara Falls. In other words your mind is at peace, deeply silent and so you are at peace. 3. Wisdom: Meditation opens up the channels of communication between all levels of your being. What this means is that you have access now to the guidance that is coming directly from your Divine Self. This link gives rise to the flow of intuition and wisdom. 158

4. Joy & Happiness: Meditation strips away the layers of false identity that mask your True Self from shinning through. Once you eliminate these false egos and stop catering to their nonsense you can reside in your True Nature. This brings forth joy and happiness as it allows you to be at ease with life, existence and yourself. 5. Love & Compassion: As meditation reveals to you the interconnectedness of all humanity a great sense of compassion and love will spontaneously emerge. Knowing that deep within we are all divine in nature will change the way you view the apparent differences you see in others. This will also dramatically improve your relationships both intimate and casual. 6. Stress Reduction & Good Health: This goes hand in hand. As meditation teaches you the art of living in the present moment, anxiety and worry fade more and more into the background. This state of relaxed awareness is most beneficial, to not only helping the body heal itself, but also for preventing illness and disease by eliminating the poison of stress. 7. Improved Brain Function: All serious meditators know how much their brain function has been enhanced by meditation. Now, empirical studies every day are indicating this link. Meditation will undoubtedly increase your awareness and will significantly increase your intelligence. 8. Discover Your Purpose & Gifts: As you start to drop those aspects of you that are artificial and pretentious you will get a chance to see the real you. The natural 159

parts that are not put on will emerge. This will give you insight into who you really are and what you really love in life. That is the secret of mastering the art of living and discovering your true talents, gifts and purpose. That which you love, you do for its own sake without the need for reward or accolades. Once this is discovered, life can be lived with passion, zeal and independence. 9. Yogic and Psychic Powers: We currently use only about 10% of our brain capacity. The practice of Yoga and Meditation awakens those regions of the Brain that normally lie dormant. When these areas of the brain are activated the powers they hold are unleashed. Such powers, used wisely, can be of benefit to others and of help to you in making progress on the spiritual path. 10. Magnificence: Charisma, Confidence, Courage, Character and Balance are all brought about by meditation. This leads to an individual who is immensely charming and magnetic. Best word I could think of to describe the collective affects of these personality improvements was Magnificent. Meditation will let your magnificence shine through.

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Chapter 36 Top 10 Health Benefits of Yoga
Benefits of Yoga Yoga is currently taking its final exam. Even though this science dates back many thousands of years, it has only recently come to the West. This is where Yoga is being empirically tested. The Western mind demands results and evidence, if none are produced, the system does not survive. This is a valuable approach and Yoga is currently being put though the rigors of this process. So far Yoga is passing with flying colors. Don’t get me wrong, its not that the East did not expect that, its just that this approach filters out the fraudulent and frivolous methodologies, which might otherwise survive simply because of superstition and fear, and the East is just as happy that this is being done as the West. This scrutinizing process results in separating the stones from the diamonds and the diamond that is Yoga is starting to shine though bright and clear. Over the last three to four decades a great deal of research has been done by the medical community and they now, more and more, recognize the health benefits of Yoga. Below, I will highlight the top 10 health benefits that Yoga bestows and I hope it will inspire all of you to take up this wonderful practice is some capacity and reap the rich rewards as well. The health benefits have been divided into 3 categories. The Physical Health Benefits of Yoga, Emotional Health Benefits of Yoga and the Mental Health Benefits of Yoga. A short explanation is given along with each benefit to help you understand better the mechanisms that Yoga employs to bestow it.

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Physical Health Benefits of Yoga: 1. Energy: Yoga exercises, breath control training (pranayama) and use of yoga body locks (bandhas) all work to activate and balance your energy pathways, giving you the vitality and power you need to maximize your potential. 2. Strength: By strength here we don’t just mean physical muscular strength, although that will benefit greatly as well due to the steady holding of yoga poses and the exercises that yoga incorporates, but also the strength of your internal physiological systems. Strength of your immune system, nervous system, digestive system, respiratory system, circulatory system, reproductive system, etc. 3. Healing: The power of Yoga to heal ailments and cure diseases is becoming more and more an integral part of mainstream medical practice and treatment methods. This ability of Yoga to heal also promotes longevity. 4. Flexibility: Yoga postures (asanas) are perhaps the best type of exercises you can do to improve flexibility. Flexibility is essential for avoiding injuries as well as for the health of the joints, tendons and muscles. Emotional Health Benefits of Yoga: 5. Peace: Yoga meditations and practice methodology promotes a greater awareness and appreciation of the present moment, which calms the mind and allows the peace deep within to surface. 6. Joy: With the maturing of a Yoga practice, the beauty and depth of life become more apparent and the spontaneous joy of existence emerges. 7. Compassion: Yoga values and philosophy, along with the practice of yoga meditations, dissolves one’s egocentric reality, thus developing other mindedness, thoughtfulness, generosity and compassion. 162

Mental Health Benefits of Yoga: 8. Brain Development: Yoga breathing exercises and yoga meditations develop parts of the brain that are normally dormant. Once these parts are activated the power of intuition, as well as other latent powers are unleashed. In addition as the brain develops so does your intelligence and clarity of thoughts. 9. Concentration: The requirement of many Yoga meditations to keep the mind focused on a single object or mantra (sound vibrations), helps to dramatically increase your power of concentration and focused attention. 10. Awareness: Yoga can simply be called the Science of Awareness. This is its primary purpose. To refine and increase awareness so that you can penetrate the veil of the ordinary dualistic mind and encounter your Divine Nature within.

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Chapter 37 Comprehensive Guide to Yoga Mudras
Yoga Hand Gestures In part 1 of this series I detailed 5 important Yoga Mudras for you, which I will include in this Free Comprehensive Guide to Hand Yoga. So below you will find Yoga Mudras Part 1 and following it are more illustrations and details of yoga hand positions and how they can enhance your personal spiritual practice. In the future, as I add more yoga mudras to the website, I will include them here in this guide so you have complete access to this wonderful science all in one place. Yoga Mudras An important aspect of yoga is the subtle, but key practice of hand, body and eye postures, to invoke certain flows of energy and create certain states of consciousness, called yoga mudras, hand yoga or hand yoga gestures. In last month’s newsletter I introduced you all to yoga mudras and provided 5 important mudras to start with. In the newsletter I also mentioned I would be creating a comprehensive guide to yoga hand gestures, and here now is that guide. What exactly is Hand Yoga or Mudras? Mudras are hand, body or eye positions that facilitate certain energy flows in the body and by forming these mudras you can induce certain states of mind and consciousness. Many of the meditation and yoga techniques on this website utilize mudras and mudras are a key part of yogic technology. Hand yoga gestures generally work by preventing the dissipation of prana (life-force) from the fingertips. In order to do this, one brings the fingers together in various ways, which helps create certain subtle 164

energy circuits. These circuits then channel prana along particular pathways to affect the mind/body complex in specific ways. Although their effects are subtle, those with refined awareness can sense the changes they produce. Below you will find illustrations of many important hand yoga positions and an explanation of what their benefits are. Many thanks, to the hand model for these pictures, my wife Trupti . Hand Yoga Gestures: Hand Yoga Gesture 1: GYAN MUDRA: Practice: Taken by bringing together the thumb tip and index finger of each hand. Other 3 fingers are kept extended. This is the traditional hand posture for Hindu meditations. Benefits:
  

Excellent for meditation. Helps the mind go inward. Bestows wisdom and insight. Gyan Mudra Front View

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Gyan Mudra Side View 1

Gyan Mudra Side View 2

Hand Yoga Pose 2: COSMIC MUDRA: Practice: Taken by placing the right hand over left (some prefer the other way around) with the thumb tips slightly meeting. The index finger and thumbs form a nice oval. This is the traditional hand posture for Buddhist meditations. 166

Helps the mind go inward. Benefits:    Excellent for active pranayamas. Cosmic Mudra Hand Yoga Position 3: ACTIVE GYAN MUDRA: Practice: Taken by folding the index finger under the thumb. Other 3 fingers are kept extended.Benefits: The benefits of Cosmic Mudra are very similar to Gyan mudra as they are both used for meditation. especially active yoga breathing exercises. This is good for active techniques. Helps silence the mind of thoughts. Promotes the flow of knowledge. Promotes the flow of intuition.     Excellent for silent meditations. 167 . insight and awareness. It is also good for some meditations. Also promotes a meditative state of mind.

Buddhist and other cultures. 168 . This is the traditional mudra for praying and greeting each other. All fingers are together and pointing straight up. in the Hindu.Gyan Mudra Active – Front Gyan Mudra Active – Side Hand Yoga Gesture 4: NAMASTE POSE: Practice: Taken by bringing the palms of both hands together and pressing together gently.

169 . Can be used to stimulate the Heart Chakra and also the Third Eye Chakra.Namaste essentially means. This mudra is used in yoga techniques and meditations that are very active and powerful in nature. which is how it is how it is illustrated below. while other fingers are kept straight. instead of just having the tips meeting. A variation to Surya Mudra is to place the ring finger under the thumb. Balances the two hemispheres of the brain. "My Divine Aspect Lovingly and Respectfully Greets Your Divine Aspect". Namaste Pose . Benefits:     Promotes humility and sense of respect. Creates a prayerful state of mind.Front View Hand Yoga Pose 5: SURYA MUDRA: Practice: Taken by bringing the ring finger and thumb tip together.

Surya Mudra .Side View 170 .Benefits:   Promotes energy and power.Front View Surya Mudra . Promotes health and vitality.

Shuni Mudra .Front View Shuni Mudra .Hand Yoga Pose 7: SHUNI MUDRA: Practice: Taken by bringing the middle finger and thumb tip together. while other fingers are kept straight. Benefits:  Promotes patience.Side View 171 .

Helps the body and mind heal.Hand Yoga Gesture 9: BUDDHI MUDRA: Practice: Taken by bringing the little finger and thumb tip together. Benefits:   Promotes communication. Buddhi Mudra .Front View 172 . while other fingers are kept straight.

Helps the elimination system. Benefits:   Works on the Apana Vayu and helps cleanse the system.Side View Hand Yoga Gesture 10: APAN MUDRA: Practice: Taken by bringing the middle and ring finger and thumb tip together. while other fingers are kept straight. 173 .Shuni Mudra .

Apan Mudra . 174 .Front View Apan Mudra . while other fingers are kept straight. Also called the Christ Mudra.Side View Hand Yoga Gesture 11: PRAN (CHRIST) MUDRA: Practice: Taken by bringing the little finger and ring and thumb tip together. in which the little finger and ring finger are brought under the thumb.

Christ or Pran Mudra .instead of just having the tips meeting (as shown in the illustrations below). Known to increase prana and energy in the body. Benefits:   Helps the eyesight by working on the fire element in the body.Side View 175 .Front View Christ or Pran Mudra .

The Left hand faces away from the body. Usually held at chest level for many yoga exercises. while the right hand faces the body.Hand Yoga Gesture 12: BEAR GRIP: Practice: Taken by clasping the hands together as shown. Helps create intensity during practice. Bear Grip 176 . Benefits:   This grip is used in conjunction with Kundalini Yoga exercises to help draw Kundalini up and down the spine.

When you need to. once you are done with your exercise. today I want to share with your some very good tips which you can easily integrate right into your yoga routine. But.Root Lock: Apply root lock at the end of any exercise(s). release stress. These simple yoga tips will help you awaken your Third Eye.Chapter 38 5 Excellent Yoga Tips to Elevate Your Practice Yoga Tips Previously. These included doing the wonderful Kapalbhati Pranayama for Weight Loss and Health while walking or driving. you are doing your practice anyway. Then repeat two more times for maximum benefit. sit up straight. 177 . heal better. release this lock and inhale. increase the vibration of you energy. So let’s get started… 5 Simple Yoga Tips to Enhance Your Yoga Practice: Tip #1. Practicing Mula Bandha . I gave some handy tips on how to incorporate some useful yoga techniques into your everyday life. in order to get a whole lot more out of it. and doing Toe Touches (Padahast Asana) while in the shower. improve concentration and also help you develop the great yogic mind or witnessing consciousness. Hold these three muscles up and in as tight as you are comfortable doing with your breath held out. then exhale completely and holding your breath out pull your rectum. sex organ and lower navel muscles up and in. After all. in the series Clever Yoga Tips for Busy People. inhale deeply. might as well get the most out of the time you spend on the mat. To apply root lock.

This is to turn your eyes upwards. just do long deep slow breathing during this relaxation time. I strongly suggest using this tip to help raise the level of your energy and level of your practice. the body rejuvenates. take a minute or so to relax. During this relaxation period. Tip #3: Practicing Shambhavi Mudra: As you start to sprinkle the relaxation periods into your workouts. while closed and look through the center of your forehead. This relaxation period. Adding Relaxation Periods: After doing a few of the exercises (and now after applying Mula Bandha ). and it has the added benefit of redirecting energy generated by the previous exercise(s) back into the spine for further use by the body. This practice is also excellent for stress and anxiety relief. In addition. heals and charges itself. whether done on your back. When doing this relaxation on your back. use yoga corpse pose and if doing it while sitting try to keep your back straight. Shambhavi Mudra. you can enhance their value further by adding the following aspect to it. Tip #2. This is called Shambhavi Mudra. sitting or even standing is very important to give the body a chance to assimilate the energy that is now circulating as a result of the previous work. especially in the regions that were targeted by the previous poses and postures. which helps deepen the level of relaxation.Mula Bandha or Root Lock is excellent for activating the three lower chakras (root. and it helps stimulate and activate the Third Eye or Ajna Chakra. 178 . sex and navel chakras).

So when holding certain postures or during certain movement. is that you can use Shambhavi Mudra during the active portions of your practice as well. you can integrate it in and thus get more out of the session. In other words. SAT NAM is a fundamental mantra which means True Identity or True Self. apply the mudra as best as you can. and practicing it helps you journey back to your infinite. where you think the sound SAT as you inhale slowly and think the sound NAM as you exhale. if during the active portions of your practice. whenever the opportunity presents itself. as that too will help stimulate the activate this important center. without the mudra. One important caution with regard to applying this mudra. Tip #4: Practicing SAT NAM Mantra: Another excellent way to enhance the relaxation period more and use it to develop your concentration and spiritual energy is to mentally chant a mantra while in relaxation. don’t over strain your eyes when practicing this mudra. then you can just bring your attention to the Third Eye region. This is also perfectly compatible with practicing Shambhavi Mudra and therefore can be done in conjunction with that mudra in place as well. One final note with regard to this tip. Shambhavi Mudra is a very useful technique in this regard. If applying the mudra is difficult. is to apply it for only as long as comfortable and releasing it when you feel you need to (and applying it again when ready). Again. Mantras of the nature of SAT NAM work very well during these periods. the opportunity is there to do mantra work. divine nature.The Third Eye is the seat of intuition and awakening this center is a key aspect of making progress in yoga and kundalini awakening. 179 .

there will be no doer. 180 . and the best way to develop this mind is by constant awareness of the here and now. Krishnamurti do yoga.Yoga Tip #5: Developing Witnessing Consciousness . This is why when people would watch masters like J. This is Unity. where it is so complete. but I it feel should be an essential part of your practice and although I have included this in the important Beginner’s Guide to Yoga Practice. I would like to remind everyone of this very important aspect of yoga practice here. which is that you should do your entire practice with full awareness. More Meditation & Yoga Tips: For more meditation and yoga tips you can head over to the following articles: Essential Tips and Tools for Daily Meditation Practice. body. The purpose of yoga is to develop your witnessing consciousness or Yogic Mind. Then your yoga practice will actually become meditation in motion. breath and feelings with as much awareness as you can muster right though your session. just yoga being done. they would say that it is like there is no personality there. that the thoughts required to assert the sense of separate identity do not have the opportunity to rise. When this witnessing aspect matures. So watch your mind. This is then real yoga. So aspire for that level of awareness. Meditation Help & Tips for Beginners and 3 Simple Tips to Invite Enlightenment.Yogic Mind: This is not just a tip. just doing taking place.

he had decided instead to stay up all night. 8:00 am: Ponchie watched Sunrise Earth on Discovery by sitting very 181 . The article. Thus. he would be awake during the early morning hours and be able to take advantage of this most spiritual time of day. Here was how Ponchie spent some of his day. He spent the next hour in the sauna. thus meeting the most important criteria for doing his daily meditation practice. meaningful and good life and the highly inspired Yogi Ponchie immediately went about implementing the recommendations — in his own special way of course. explained that the secret to a happy and fulfilling life was to live life one day at a time. he read. where the author had revealed the secrets of how to live a happy. the author had provided his thoughts on what 10 activities one should include in one’s life on a daily basis in order to accomplish this. Meaningful & Good Life (Combined) Art of Living Part I: Our good buddy Lazy Yogi Ponchie had just read a great blog on Meditation . 6:00 am: Ponchie headed to the Gym to get his dailyrecommended sweat. 5:00 am: Ponchie checked the time and smiled 5:00 am Woo Hoo! The recommendation was to wake up early.-). Not only that. but since waking up early was impossible for our lazy yoga friend. 7:00 am: Ponchie listened to a meditation tape in his car on the way back home from the gym.Chapter 39 10 Things You Should Do Everyday For a Happy. which he felt met the requirements laid out in the post.

Put money away in the retirement fund. Sweat Everyday: If possible try to break a sweat everyday. but don’t focus on the results. was to live one day a time.close to the television… spending time with nature… done. The early morning hours are full of spiritual energy and prana (life force) and are an ideal time for your daily sadhana (meditation. the article said. He told his dad that this had to be done today itself. 9:00 am: Ponchie called his dad and asked him to pay his credit card bills and help fix the leaky faucet in the kitchen. This means to get some form of exercise and keep the body in tip top shape. as they would go a long way in expanding your spiritual and personal growth and ensuring that you really maximize your human potential. enroll in an MBA program. I will list 5 of the 10 daily suggestions that were made and here they are… 1. it meant not to obsess with the outcome. since he was eager to meet the requirement of "completing your daily affairs" as had been suggested… that was easy. So here we are. just go about the business of life by living each day as well as you can. In addition. Wake up Early: This gets the day off to a great start. 2. but is the vehicle through which 182 . start a daily fitness routine. Ponchie. The body is not you. yoga or other spiritual practice). Instead. In part 1. launch a new blog. Let’s summarize this article that has so profoundly inspired Mr. Meaningful and Good Life. try to incorporate the following 10 activities into each day. This did not mean not to plan. and a sauna does not count. the article continued. with Ponchie at the half way mark of meeting the daily activities that the article laid out. the secret to a Happy. Essentially. sure do all these things.

Not all receive the invite. One of the best ways to connect is to be with Nature intimately. "A stitch in time saves nine" and "Don’t put off till tomorrow what can be done today". don’t delay. Gita. That one word describes all the Vedas. or at least not all are aware of the beckoning. 5. 183 .you live and worship. so treat it like a temple and take care of it. the moment. meaningful and good life. Daily Meditation: This is the most important criterion. and we will also see how the rest of Lazy Ponchie’s. etc. Hopefully the author will write an article on this topic of Connection as well as is it a very interesting and powerful concept :-). they are like blockages. Life. something is stirring within. Tantras. Spend Time is Nature: The spiritual path can be described in 1 word – CONNECT. provides challenges to you and when you meet them. If you have come to the Mastery of Meditation website. 3. Upanishads. Complete Your Daily Affairs: Don’t procrastinate. In part 2 of this series I will go into the last 5 suggestions for what should be done everyday in order to live a happy. The old proverbs are very wise. Your inner voice will constantly remind you what needs to be completed. so if you are being roused from the dream by the gentle hand of your Divine Nature do everything you can Wake Up! 4. Bible. If they linger. Koran. I mean Yogi Ponchie’s. Heed this suggestion and you will be surprised at the rewards. day went. life opens up. they prevent your life from moving forward. don’t put off what needs to done. This invitation by the Divine should not be taken lightly.

meaningful and good life" that he had just read about. 12:00 am: He chugged down 2 bottles of wine. so he could once be awake for the early magical part of the day. can guess what requirement he is trying to meet by his activities. 11:00 pm: He called up his dad and asked his father to be grateful for being allowed to pay his credit card bills and for being asked to fix his leaky faucet. in order to complete the last 5 "must do everyday activities for a happy and successful life. The last 5 activities Yogi Ponchie indulged in. from having stayed up all night. 1:00 am: He struggled hard to stay awake again. here is how he spent the rest of his time… 10:00 am . In part 2 of this series we will explore the final 5 daily recommendations and see how Yogi Ponchie manages them in his own unique way. locked his puppy in the bathroom and hit the sack.Part II: In part 1 of this series we followed lazy and crazy Yogi Ponchie through the first half of his day as he looked to complete the "10 must do everyday activities for a happy. I will just outline how Ponchie spends the rest of his day and see if you.10:00 pm: A very tired Ponchie. We left Ponchie at 9:00 am when he was convincing his dad to pay off his bills and help with household chores. There you have it. 184 ." Any guesses? Here are the suggestions from the author and how Ponchie thought he was meeting them. 10:00 pm: Ponchie spent 2 minutes reflecting on how well he had slept. In fact. Once he managed to pull that off. the reader.

it will give one visibility into the self in action. In other words sitting alone watching TV. did you respond too quickly. how you said it. Spend Some Time Alone: Each day we should try to make some space for spending time alone. aggression. Were you overly reactive. from the time you woke up to the present time. kind. ambition are so widespread. did you really listen. Do Your Daily Accounting at the End of the Day: This is a wonderful meditation to adopt into one’s lifestyle. I cannot over emphasize the value of this meditation. arrogance. there was not much for him to reflect on. Greed. take a moment and contribute to the energy of thoughtfulness. we should spend this time not in entertainment. Yogi Ponchie actually did this correctly. It does not require much effort to do and the rewards gained from this simple technique are enormous. humility and giving. or locking your puppy up in the bathroom and going to sleep does not count. what you felt. what you said. generosity. When one is alone in this way. Especially reflect on situations that posed a challenge or were emotional in nature. Do it without focusing on the reward. 8. prevent incomplete emotions from spilling over into the subconscious mind and give you tremendous insight. Do something thoughtful. One should try to just be alone without excessive stimulation and of course be Awake. so do your daily accounting. Look back and see how you acted. and generous. but since he had slept all day. My grandfather would 185 . Do at Least One Good Deed: Everyday do something good for someone else. competitiveness. compassion. were you honest and forthright? So much self-knowledge can be gained by this simple accounting method. Not only that. It will help balance your life. or surfing the internet. At the end of the day spend some time and reflect back on the day chronologically. what you thought etc. 7. not escaping into some entertainment.6. This is essential if one is to be a Light Onto Oneself.

meaningful and good life. Get Some Entertainment: You need to relax and enjoy yourself daily as well. It is easy to live in a cocoon. You will really be able to laugh and be happy. but do spend some time just in healthy entertainment everyday as well. 9. but perhaps the challenge he should have undertaken. which you know deep inside you need to do. So its time to walk the walk… 186 . All another can do from the outside is guide and inspire you. but then chances are you are not growing and are instead falling into a pattern of reactive living. Our Yogi friend thought giving his dad a chance to do a good deed counted as doing a good deed — nope that is no good. because it was a nice thing to do. randomly and secretly give some money away to the poor who he would encounter on the street. the time when you do indulge. The 10 activities you should do daily to have a happy. Ponchie struggled to stay up all night as his difficult daily deed. body and spirit. to volunteering to change the stinky diaper. So take one day at a time the best you can and include in it these 10 pearls of wisdom. It is important for your mind. Try to not go overboard during this time and chug down bottles of wine like our buddy. It does not have to be running the New York Marathon. to turning off the TV. with a do not disturb sign on the door. 10. the actual work you have to do yourself. it could be as simple as making a difficult phone call. is so much more fun and enjoyable. You will find that when you don’t endless pursue the pleasure principle all day. was to go to sleep on time and wake up early instead. Do Something Difficult: Everyday you should take on the challenge of doing something which is outside your comfort zone. So have courage and take on the challenge of doing those things. So there you have it. You will be full of joy and humor.daily. but have been able to cleverly avoid.

are also provided. as it is responsible for a long list of wonderful health benefits and. Camel Pose is also part of Hatha Yoga and is a key asana (posture). you will find two illustration of Kundalini Yoga Camel pose. which you should try only when ready. the practice details. if done regularly. cautions and instructions for how to employ this terrific posture. This pose is one though that is worth having in your repertoire. 187 . Kundalini Yoga Camel pose is a bit more challenging. following that is the full version of Camel Pose. will certainly elevate the level of your overall wellbeing. The first is a modified version that should be practiced by beginners. to help boost your health and wellbeing. but not very difficult to do. As usual. Many Kundalini Yoga kriyas incorporate Camel Pose and in the near future I will be uploading some onto Mastery of Meditation. The first few poses were excellent.Chapter 40 Kundalini Yoga Camel Pose for Health and Wellbeing Welcome to the fourth entry in the Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book. in that type of Yoga as well. In fact this asana is widely recognized for it's benefits and has been embraced by almost all types of Yoga. Below.

with toes extended. come up onto your knees and have your feet hip distance apart. fingers pointing downward supporting your lower back and arch back as far as 188  .Picture of Modified Kundalini Yoga Camel Pose Picture of Kundalini Yoga Camel Pose Kundalini Yoga Camel Pose Practice Details: a. For modified Camel pose have your hands. Step-by-Step Instructions for Kundalini Yoga Camel Pose:  To start this yoga pose.

  Now tilt your head back and such that you are facing the ceiling. drop your hands back and hold on to your heels.comfortable (Illustration #1 above). Duration for Kundalini Yoga Camel Pose:  30 seconds . activates and balances the Throat Chakra. Excellent for the respiratory and circulatory systems.   b. Opens and heals the Heart Chakra by expanding and stretching the chest region. It helps to heal and balances the Navel Chakra. and works to heal and rejuvenate the thyroid and parathyroid glands. In the full version of Camel Pose. by pressing your elbows back.7 minutes c. in either pose. Again you should arch your back. press your hips out and expand your chest. helping digestion and elimination. Bestows softness of character. You should be pressing forward with your hips and also expanding your chest region. Begin Breath of Fire Yoga Pranayama.    189 . The posture. The pose expands the abdominal region. Releases tension in the ovaries and helps the immune system by working on the lymphatic system. Benefits of Kundalini Yoga Camel Pose:   Excellent yoga posture for overall health and wellbeing.

Practice Tips for Kundalini Yoga Camel Pose:  Start with the modified version of Camel Pose and work your way to doing the full version over time.  d. The exercise opens up the hips and builds strength in the thighs and arms.  190 . just switch to normal breathing instead. If the Breath of Fire makes you dizzy or uncomfortable. Stretches and strengthens the shoulders.

but Kundalini Yoga practice is generally done with your eyes closed. only go as far down as you are comfortable. and even in the modified version of this pose. This terrific exercise is part of many different types of yoga. building lower body strength and improving your overall sexual health. along with other pertinent details. The demonstrations below are with my eyes open. Please feel free to use this modification until you feel strong enough to try the full posture. and is also a pose used by western physiotherapy when leg muscles need to be strengthened. Chair pose. These illustrations include a modified version as well. You will also see close-ups of the hand positions as they are a little tricky to describe.Chapter 41 Chair Pose for Sexual Health Hatha Yoga Posture for Toning Thighs & Buttocks Chair pose is not chair yoga (which you will now find here . such as Hatha yoga and Kundalini Yoga. is instead a tough little yoga pose. Below the pictures. and you may do this exercise with eyes closed as well. 191 .Chair Yoga for Energy and Stress Relief). I am (as you must have guessed by now :-) a fan of all types of yoga. is the fifth entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book and is certainly a posture worth including in your yoga practice for building lower body strength and sexual virility. but chair pose. unlike the easier postures of chair yoga. please be careful of your knees. In time you can work your way lower and then finally do the full version when you feel ready. It is for toning your leg muscles. Not that I have anything against chair yoga. are written instructions for practicing this yoga posture. Finally. Below you will find several pictures of chair yoga pose.

Illustrations of Yoga Chair Pose Side View Picture of Kundalini Yoga Chair Pose Front View Picture of Kundalini Yoga Chair Pose 192 .

Hands Position Picture of Kundalini Yoga Chair Pose Picture of Kundalini Yoga Chair Pose Hands Close-up 193 .

Side View of Modified Kundalini Yoga Chair Pose Front View of Modified Kundalini Yoga Chair Pose 194 .

if the legs start to burn too much and then restart the exercise again once ready. 195 . Practice Tips for Kundalini Yoga Chair Pose:   Use the modified versions illustrated above. Lean forward till your back in parallel to the ground. d. Take a break. Step-by-Step Instructions for Kundalini Yoga Chair Pose:  Stand and place your feet shoulder width apart.Kundalini Yoga Chair Pose Practice Details: a. Benefits of Kundalini Yoga Chair Pose:    Excellent yoga posture for toning your thighs and buttocks. with toes pointing outward. Keep your head up and begin Breath of Fire Breathing Exercise.3 minutes. such that the elbows are passing from the inside of your knees. c. Reach down and grasp your ankles. Duration for Kundalini Yoga Chair Pose:   15 Seconds .    b. Improves sexual health and builds sexual virility and vitality. Helps the body burn fat to promote healthy weight loss. Start slowly and build up your time steadily from there.

regardless of whether you are doing the modified posture or the full pose. then switch to long deep breathing or normal breathing which continuing to hold the pose. If Breath of Fire is too much. This is the technique used in physiotherapy in general. You can also do the modified version of chair pose by standing against a wall and working your way lower as your legs get stronger.   196 . Be careful with your knees and only go as far down as comfortable.

You can read the 10 Important Guidelines for Kundalini Yoga Practice and the following 2 articles for more details on how best to approach and practice kundalini yoga: Introduction to Kundalini Yoga and Kundalini Seven Chakra System Overview. it is called Mountain Pose. although muscle strength is desired and developed. In addition. The pose is also commonly called Downward Facing Dog. The following pose is again common to both hatha yoga and kundalini yoga and thus. This is opposed to directly opening the chakra points and forcing an increased flow of energy. This approach. helps prevent problems with premature kundalini eruptions. In hatha yoga. Nerve strength is considered real strength and the following yoga position is ideal for developing this much coveted power. This posture has many names to it as well. as the body. is now able to handle the greater flow of energy without getting fried.Chapter 42 Downward Facing Dog for Nerve Strength Kundalini Yoga Posture to Tone the Nervous System In kundalini yoga. of building the system up and then allowing energy flow to increase. it is not considered real strength. The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book. you might have noticed. especially the nervous system. the following 197 . is a part of both the e-books that are available on Mastery of Meditation. while in kundalini yoga it is called Triangle Pose. which I will refer to it as. In kundalini yoga. I am always emphasizing building the health and fitness of the internal systems first and then allowing the greater flow of kundalini to take place.

Hatha Yoga Mountain Pose for Nerve Strength Picture of Hatha Yoga Mountain Pose Hatha Yoga Mountain Pose Practice Details: a.article discusses similar concepts: The Top 3 Chakra Meditation Techniques. Step-by-Step Instructions for Yoga Downward Facing Dog Position:  Essentially you are making an inverted V as shown above in the illustration. Below you will find an illustration of hatha yoga Mountain Pose and details regarding this important yoga position. Your legs are parallel and knees locked and your arms are parallel with your elbows locked.   198 . Make sure you press your heels down towards the floor and press your head down towards the knees.

Practice Tips for Yoga Downward Facing Dog Position:  Take breaks in between if you are not strong enough to hold this position for prolonged periods of time. calves. before practicing this yoga posture. Duration for Yoga Downward Facing Dog Position:  15 seconds . Good for the digestive system and overall energy of the body. as that will really help you in mastering this pose. with extra focus on the arms. This yoga pose also build arm strength and leg strength. It is good to stretch the shoulder first. Benefits of Yoga Downward Facing Dog Position:  Excellent yoga position to strengthen and build your nervous system. Use a mirror or have a picture taken of you while in this position. c. legs and spine. Develops the nerves throughout your entire body.   199 .    d. It promotes flexibility in the hamstrings. forearms and shoulders. Press up with you buttocks to elongate both sides of this triangle. increase the time for the pose.5 minutes. Slowly as your arm strength increases. b.

It is not as difficult as Wheel Pose. and his age was impossible to tell.Chapter 43 Bow Pose for Eternal Youth Hatha Yoga Dhanur Asana for Total Healing Bow pose or Dhanur Asana is perhaps the face of yoga. Advanced Yoga Technique . pointed out that he knows of a particular yogi in California who rocks in bow pose for 20 minutes daily. especially for the entire digestive system. we rock back and forth in bow pose. my yoga teacher Ravi Singh.Wheel Pose. thus giving our entire abdominal area a terrific massage. In kundalini yoga. which is detailed in the article. The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book. Of course. don't jump ahead to this advanced method. I recommend the following 3 articles as good starting points for more information on Kundalini Yoga practice: Introduction to Kundalini Yoga 200 . until you have first mastered the basics of this posture. Practicing bow pose in this way is reputed to help you maintain eternal youth. is a part of both the e-books that are available on Mastery of Meditation. Bow pose has a long list of benefits. but the technique employed by kundalini yoga when practicing this posture. Bow pose is again common to both hatha yoga and kundalini yoga and thus. It is another one of those yoga poses that is worth incorporating into your daily practice. is the real secret for unleashing it's full potential. but it provides many of the same benefits and a few more when done the special Kundalini Yoga way. Although that might be a slight exaggeration.

Yoga Bow Pose for Eternal Youth Picture of Yoga Bow Pose (Dhanur Asana) Yoga Bow Pose Practice Details: a. Beginner Yogis: Reach back and grasp your ankles. Next. bend your knees and bring your heels towards your buttocks.  201 . Below you will find an illustration of Bow Pose (Dhanur Asana) and details regarding this fundamental yoga posture.10 Important Guidelines for Kundalini Yoga Practice Dangers of Kundalini Yoga. Step-by-Step Instructions for Kundalini Yoga Bow Pose:   Start by lying on your stomach with your chin on the floor. keeping the rest of your body on the floor. Pull your heels into your buttocks.

by pressing your ankles away from you. exhaling on the way back. Helps improve overall health and wellbeing. even the beginner version is difficult to get into. Excellent for your respiratory system. and reach as far back with your arms as possible. etc. Intermediate Yogis: Raise yourself up off the floor as shown in the illustration above.  b. to relieve breathing problems and ailments such as asthma. Good for weight loss. Good for the entire spine and back. Advanced Yogis: Rock back and forth in bow pose. For some. Benefits of Kundalini Yoga Bow Pose:  The ultimate yoga pose to improve and perfect your digestive system. in which case just bring your heels as close to your buttocks as you can. Great pose for improving the overall flexibility of the entire body.5 minutes. Your chest and thighs should be raised off the floor. 202 . Duration for Kundalini Yoga Bow Pose:  15 seconds . c.      d. Practice Tips for Kundalini Yoga Bow Pose:  Progress gently towards the advanced version. inhaling as you come forward.

or you will be quite uncomfortable.  203 . Careful of your knees and back when doing this pose. Do not eat for at least 2-3 hours before practicing this posture.

strong legs right through life? If so. Be ready for a workout! 204 . that is quite unique to this type of yoga and it will be the next entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book. You will find lots of important details in the practice section below the illustrations. but at the same time this exercise is also indicated for working on the heart chakra and the associated functions of that region. Certainly. Kundalini yoga frog pose is a hardcore kundalini yoga exercise. and specially good for shaping the legs and thighs.Chapter 44 Frog Pose for Toned Thighs Want to have toned. The health of the heart. this Kundalini Yoga exercise is just what the doctor ordered. It is the famous kundalini yoga frog pose. Although some flexibility in the hamstrings helps one to practice the frog pose (froggies). frog pose is fantastic for building lower body strength. respiration and overall circulation are all improved by practicing frog pose. this exercise is primarily a strength move.

Kundalini Yoga Frog Pose for Toning the Legs Picture of Starting Position of Yoga Frog Pose (Eyes Closed) Picture of Starting Position of Yoga Frog Pose (Eyes Open) 205 .

Straighten your legs as much as possible. Step-by-Step Instructions for Kundalini Yoga Frog Pose:  Squat on the floor on your toes. Exhale. Rise up now by straightening your legs. Your heels should move down towards the floor. Look up. This is the 206    . Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight. Inhale. This is the starting position for frog pose. At the same time bring your head towards your knees and keep your fingers touching the floor. with your feet apart and your heels either touching or very close together. you can have your eyes opened or closed.Picture of Ending Position for Yoga Frog Pose Kundalini Yoga Frog Pose Practice Details: a.

Practice Tips for Kundalini Yoga Frog Pose:  Careful with your knees. Intermediates. Duration for Kundalini Yoga Frog Pose:  Beginners. This completes 1 repetition. start with as many as you can do and work up to 26 froggies.end position for frog pose. Builds the cardiovascular system and respiratory system. keep going :-). Builds sexual potency and virility. work up to 108 froggies.     d. Fanatics. Specially the thighs muscles. b. work up to 54 froggies. If you have bad knees. Advanced. approach this exercise with caution.  Come back down to the starting position and repeat the cycle as many times as indicated. Overall. Promotes flexibility in the hamstrings and calves. 207 . Promoting better circulation and better respiration.    c. builds one level of fitness and endurance. tones and strengthens the legs and lower body. Benefits of Kundalini Yoga Frog Pose:  Shapes.

If you feel breathless. Here is a secret. light headed or faint. Once they recover continue on. Doing froggies slowly is harder. It is ok to be sore in the legs the next day. It means the muscles got a much needed workout. stop and take a break. It is beneficial to stretch the hamstrings before doing frog pose. so careful not to get dizzy. Take breaks in between if your legs are burning too much. Just don't push too hard. This yoga exercise will get your heart rate up.     208 . but in general a brisk pace will allow you to do more. Some kundalini yoga kriyas (sets) demand you go slow.

be on the lookout for more free online yoga classes which are going to incorporate sets which use this classical pose in the very near future. Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. by holding it steady. please pay special attention to the cautions I have indicated for this posture. where you will find a large collection of other yoga poses and exercises. This pose is called Locust Pose or Shalabh Asana and it is very good for your lower back as well as toning your digestive organs. This pose. 209 . It is a slightly more difficult posture. which I have detailed in the following 2 articles. In either case. or dynamically as well. which tends to be the kundalini yoga approach. Please also follow the guidelines on how to practice yoga. can be practiced in the classical hatha yoga style. as it can be challenging for the beginner yogi. as you will see below. fully illustrated and detailed.Chapter 45 Locust Pose for Digestive Power It is time to add some more hatha yoga asanas to our ongoing online hatha yoga poses e-book. Also. and today we will add a classical and important posture to this resource. by adding movement and dynamic breathing to it. so I will give you some nice variations below to help you practice and master this fundamental yoga pose. Locust Pose will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises.

you can also have you hands along your body. Lower your legs and release your arms once you are done with the pose and rest on your right cheek. Have your hands in fists and place them underneath your body at the point where your hips and torso meet. which breathing deeply through the nose. with your chin on the floor. Now push down with your hands against the floor and at the same time raise both your legs up as shown in the illustration above.Locust Pose Illustration for Locust Pose Classical Hatha Yoga's Shalabh Asana: a. Hold this position. As a variation to this hand position.Classical Hatha Yoga Pose . Only raise your legs as far up as comfortable. Basic Instructions for Hatha Yoga Locust Pose:   Start by lying flat on your stomach.   Close your eyes. instead of tucked underneath in a fist. with your palms facing down. Variation for Beginners: If you are just starting yoga or starting to practice this pose for 210    .

In this variation. and then do Breath of Fire Breathing Exercise with holding this posture. start with lifting just one leg at a time. b. As you get stronger and more fit you can move to the classical locust pose as I described above. lift your legs up as you inhale and then lower them as you exhale.the first time.  Dynamic Locust Pose: Once you can do the classical version described above. you can also do the dynamic movement of the legs going up and down. Continue this dynamic motion for the duration of the exercise. Now you are practicing some serious Kundalini Yoga . Tones all the digestive organs and excellent for the digestive system. instead of both.  Locust Pose with Dynamic Breathing: Another variation is to hold the classical pose illustrated above.  211 .  Finally. Promotes stress relief and deep relaxation. which doing breath of fire at the same time. Benefits of Hatha Yoga Locust Pose:   Excellent for strengthening your lower back muscles. Duration for Hatha Yoga Locust Pose:  10 seconds . you can try the dynamic version of this posture as well.3 mins c. This too is a very good variation to this pose.

Practice Tips and Cautions for Classical Hatha Yoga Locust Pose:  Although this exercise is great for you back. As this pose increases blood flow and puts pressure on the heart. Feel free to take breaks in between the leg raises to allow your muscles to recover while you develop your strength and stamina. Increases flexibility in the lower body. d.   212 .  Strengthens and firms the hamstrings and buttocks. if you have major back issues you should proceed with caution. For minor back issues. this exercise can be used as an effective treatment. you should be cautious if you have high blood pressure or major cardiovascular issues.

more than your physical prowess. a person with a clear. This technique is no different and will tend to challenge your mental willpower.Chapter 46 Yoga Exercise to Cleanse Your Aura Clearing and developing the power of one's aura and magnetic field is an important aspect of yoga in general and is especially true in Kundalini Yoga. It plays a subtle but important role in your life. and the exercise in this article is another fundamental Kundalini Yoga exercise great for cleansing the aura and charging your magnetic field. and unfortunately most work involving the aura requires this kind of exercise. powerful aura would be very charming and magnetic. and it is the sum total of your nerve strength and bio-electric energy. the section that involves shoulder work is usually the most dreaded . For anyone who has taken a Kundalini Yoga class. Just keep in mind all the great benefits you are going to enjoy. This technique is again in line with this approach. and uses the 213 . Another point I wish to make regarding cleansing and strengthening the aura. as the aura spontaneously affects and influences others who come within its reach. and able to mesmerize others with their simple presence and being. The Kundalini Yoga techniques which are designed to clear the Aura. on which Yoga Numerology and Master Number Analysis is based. is that the breath plays an important role in that process. which I have published previously. almost always have a vigorous breathing pattern associated with them. such as Eagle Pose for Powerful Aura. The Aura is a part of the 10 Bodies of Light Model. Thus. the aura is like a shield against negative energies and unknown forces which may wish to influence or harm you. to help you get through the tough phases of this technique. There are many wonderful exercises to accomplish this. In addition.

Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. So. fully illustrated and detailed as well.powerful Breath of Fire Breathing Exercise to maximize its purification powers. Yoga Criss-Cross Technique for Cleansing Aura Illustration #1 Starting Position for Yoga Criss-Cross 214 . which I have detailed in the following 2 articles. This exercise will be part of the Free Online Kundalini Yoga Exercises series here on Mastery of Meditation. Please also follow the guidelines on how to practice kundalini yoga. keep that in mind as you practice this technique. In that series and the other free online e-books you will find a large collection of other yoga poses and exercises.

Illustration #2 Alternate Mudra for Yoga Criss-Cross Illustration #3 Yoga for Aura Criss-Cross 215 .

I am using a firm cushion in the illustrations above and sitting in Burmese Style (one leg in front of the other). Extend both arms in front of you. As you do this exercise you can visualize your Aura glowing brighter and brighter. bringing one on top (Illustration #3) and then the other (Illustration #4). or do the more advanced mudra. where your thumb is at the base of your pinkie (Illustration #2) with the other fingers extended. Begin to rapidly criss-cross the arms in front of you. Close you eyes and tune into your energy. Instructions for Yoga Criss-Cross:  Sit in easy pose (legs crossed).Illustration #4 Yoga for Aura Criss-Cross Yoga Criss-Cross Technique for Cleansing Aura: a. You can either have all your finger extended as I have done in Illustration #1. slightly raised such that your palms are at hairline level (top of the forehead). At 216     .

 Continue to criss-cross your arms in this way at a rapid rhythmic pace for the duration of the exercise.the same time being powerful the Breath of Fire Breathing Exercise. start to see through the initial phases of discomfort that you feel. Improves your respiratory system. It will get easier as the energy pathways open up and your mind and body stop resisting the pain. Bestows charisma and magnetism.  217 . d. b. shoulders and chest muscles. Benefits of Criss-Cross Technique for Cleansing Aura:       Cleanses and powers your Aura. Duration for Criss-Cross Technique:  30 seconds . Practice Tips for Yoga Criss-Cross for Powerful Aura:  Take a break in between if it gets too difficult. Strengthens your Magnetic Field. Builds willpower and character. As you develop your mastery of this technique. as I have shown in the pictures above.5 mins c. The arms should cross only up to about the elbows and go outwards only slightly wider than shoulder width. Tones your arms. and then start again when ready.

218 . use Mula Bandha as I have described in the following article. At the end of the exercise. 5 Simple Tips to Elevate Your Yoga Practice. This will give your Aura an additional boost.

is associated with the attributes of willpower and strength of character. Thus. thus reaping the full rewards that such practice brings. Doing so helps one to remain committed to their yoga and meditation practice. BELOW IS THE VIDEO LINK: Core Abdominal Power Yoga Set Video Purpose of Core Abdominal Power Yoga Exercises: The following set of Kundalini Yoga exercises builds the navel center and works on the 3rd Chakra (energy vortex) of the Kundalini Energy System. Single Leg Rotations: (Chakra Padasana) a. it is recommended that early in one’s yoga practice one builds and balances this chakra. Of course developing washboard like abs in the process does not harm either :-). Point your feet and toes away from you. The navel center is not only important for core energy and necessary physical fuel. The 3rd Chakra is called the Manipura or Nabhi Chakra. 219 . Guided Instructions for Single Leg Rotations Kundalini Yoga Exercise:    Lie flat on your back. which governs this region. but also the Manipura chakra. Raise your right leg up to about 45 degrees. Description of Core Abdominal Power Yoga Exercises: 1.Chapter 47 Core Abdominal Power Yoga Set Yoga Exercises for Navel Strength and Power THIS CHAPTER HAS A VIDEO.

d.   Repeat with the left leg. Loosens and opens up the hips. Make the circle as big as you can without touching the floor. Now raise both legs up to about 45 degrees. but use the count provided above. Practice Tips for Single Leg Rotations Kundalini Yoga Exercise:  To modify the exercise bend you knees or do fewer rotations at a stretch. Builds willpower and strength of character. Do 10 rotations in 1 direction and then without resting rotate the same leg in the other direction (counter-clockwise). Double Leg Rotations: a. b. c. You can also take rest as needed. Begin the Breath of Fire Breathing Exercise and keeping your leg straight rotate it in a big circle clockwise. Benefits of Single Leg Rotations Kundalini Yoga Exercise:  Builds your Navel Center and strengthens and tones your abdominal muscles. Duration for Single Leg Rotations Kundalini Yoga Exercise: Takes about 1 minute / leg.    Activates and balances the Manipura Chakra (naval center). Guided Instructions for Double Leg Rotations Kundalini Yoga Exercise:   Continue to lie flat on your back. 220 . (Take a short break to let your hip flexors and abdominals recover). 2.

Guided Instruction for Yoga Corpse Pose:  Lie on your back and have your arms out to your sides about six to twelve inches away from your body. Begin the Breath of Fire Breathing Exercise and keeping your legs straight rotate them in a big circle clockwise. Relax in Yoga Corpse Pose: (also called Shav Asana) a. Duration for Double Leg Rotations Kundalini Yoga Exercise: Takes about 1 minute. Builds willpower and strength of character. Benefits of Double Leg Rotations Kundalini Yoga Exercise:  Builds your Navel Center and strengthens and tones your abdominal muscles. Do 10 rotations in 1 direction and then without resting rotate your legs in the other direction (counter-clockwise). To support your lower back you may want to put your hand underneath your buttocks with your palms facing down. Make the circle as big as you can without touching the floor.   b. Turn your palms slightly upward. You can also take rest in between as needed. Point your feet and toes away from you. c. Activates and balances the Manipura Chakra. Practice Tips for Double Leg Rotations Kundalini Yoga Exercise:  To modify the exercise bend you knees or do fewer rotations at a stretch. but use the count provided above.    d.  221 . 3. Loosens and opens up the hips.

   If you are doing this right. pretty soon your abdominal muscles will let you know. bend your legs and bring you knees in towards your chest. Relax your body and breath. Right hand grasps right knee. b. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins c. b. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise: 222 . Hold on to each knee. but its the effort that counts here :-). Release all your tensions and worries and stay in the present moment as best you can. Kundalini Yoga Abdominal Pop Corn Exercise: a. 4. Practice Tips for Yoga Corpse Pose:  Try to consciously relax your entire body. Benefits of Yoga Corpse Pose:  Allows the body to consolidate the gains from the previous exercises. Instructions for Kundalini Yoga Abdominal Pop Corn Exercise:  Lie on your back. and left hand grasps left knee. Duration for Yoga Corpse Pose: 1-2 minutes. Now try to explode off the ground like you are a pop corn popping. c.   d. So you are trying to launch your whole body towards the ceiling (you will probably not leave the ground. Promotes relaxation and peace. Helps the body heal and rejuvenate itself.

Good for building overall fitness and stamina. with your legs and torso. Yoga Boat Pose (Maha Shakti Kriya or Nauk Asana): a. 5. Instructions for Yoga Boat Pose:  Lie flat on your back.  Have your arms straight out to the sides with your palms facing in. Keep your eyes focused on your toes. If doing it correctly it is a great way to burn fat and develop strong abdominal muscles without putting any strain on the joints and lower back.  223 . Duration for Yoga Boat Pose: 1-3 minutes c.   Begin the Breath of Fire Breathing Exercise. this will help you keep your balance. b.  Very good for building your core power and abdominal strength. Activates and balances the Manipura Chakra. Benefits of Yoga Boat Pose:  Builds your Navel Center and strengthens and tones your abdominal muscles. d. Make sure you are using a soft surface when doing this exercise. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise:  Another yoga exercise that you should not be quickly fooled by. You are forming a V shape. Now bring your legs and torso up such that you are balancing on your sacrum. Keep your legs together and straight out as well with your toes pointing forward.

circulatory. endocrine. Practice Tips for Yoga Boat Pose:  To modify the exercise hold on to your knees or thighs.  d. you can take a break and then come into the pose again once you are ready. Awakens all the systems in the body (digestive. Keeping a steady gaze upon your toes will go a long way in helping you keep your balance. Develops focus and balance.). If you need to. This is a very powerful kundalini yoga pose and is sometimes practiced on its own as a complete set (kriya). 6. 224 . Relax in Yoga Corpse Pose (#3 above) for 2-5 minutes: This concludes the Core Abdominal Power Yoga Exercises. You can build up the time for Maha Shakti Kriya to 11 minutes.  Builds willpower and strength of character. etc. nervous.

which you can pull out anytime you need to fire up and vitalize your pranic body (energetic body). which I will detail below. BELOW IS THE VIDEO LINK: From Yoga Pranayama Video Series . detoxify and remove waste more effectively. its ability to open up and get one’s energy going is astonishing. This is because despite being a simple breathing exercise. almost always started our classes with.Deep Breathing Exercise Background of 4 Part Deep Breathing Exercise: This is the yoga breathing technique that my Kundalini Yoga teacher. Ravi Singh. Whether you are new to Yogic breathing techniques or an expert. this particular breath control exercise should be a permanent member in your goodie bag. In addition to awakening one’s energy. this particular yoga pranayama also has other significant benefits. Benefits of Yogic 4 Part Deep Breathing Exercise: Primary:  Rapidly oxygenates your blood. thus helping the body heal.Chapter 48 Powerful 4 Part Deep Breathing Exercise for Vitality Video of 4 Part Deep Breathing Exercise THIS CHAPTER HAS A VIDEO. Increases the amount of Prana (life-force) you are bringing into your system.  225 .

 Improves the elasticity of the lungs and increases respiratory capacity. Close your eyes.     226 . you should use caution in practicing this breathing exercise. sit in a comfortable position. lengthen your neck and subtly bring your chin back and in like a soldier at attention.  Step-by-step Instructions for Yogic 4 Part Deep Breathing Exercise:   To practice this breathing exercise. Activates the energy flows in your body. The pressure should be firm but not excessive. Elongate your spine upwards. but have them 2-4 inches away from your chest. Your elbows should be up such that your forearms are parallel to the ground.  Cautions for Practicing Yogic 4 Part Deep Breathing Exercise:  If you feel dizzy when practicing this breathing technique. Press the palms of your hands together applying equal pressure to both sides. This will align the spine with the back of your head. Relax your diaphragm and stomach muscles. You should be careful practicing this pranayama if you have high blood pressure. Bring the palms of your hands together at sternum level (like when you pray). If you suffer from vertigo. heart disease or suffer from stroke or epilepsy. you should stop and substitute normal breathing.

When it reaches a critical threshold relative to your size. So you are breaking up 1 inhalation into 4 equal parts and breaking up 1 exhalation into 4 equal parts. It is a great way to start and will go a long way in helping you finish. Completely inhaling and exhaling by the last sniff is a key part of this breathing technique. you should have completly filled your lungs with air and by the fourth sniff. That’s it. Secret of Yogic 4 Part Deep Breathing Exercise: The real benefit of this yoga pranayama is hidden in benefit number three listed above (increases lung capacity). this particular breathing technique forces you to maximize the use of your lungs. 227 . Generally. This concludes the Yogic 4 Part Deep Breathing Exercise. So take a bold step towards your spiritual growth and include the Yogic 4 Part Deep Breathing Exercise into your daily yoga practice. Thus. Continue for 1-5 minutes. By the fourth sniff. during the exhalation. According to Yoga. you evolve. helping them expand and absorb more prana (life-force) from the air. your evolution can be triggered simply by the capacity of your respiratory system. you should have completely expelled all the air. during the inhalation. By partitioning the breath. Now inhale in 4 sniffs and exhale in 4 sniffs. in everyday life we don’t use our full lung capacity and over time this capacity diminishes.

I should have to say no more in order to motivate you to try this meditation. a zabuton though is optional.Chapter 49 Zen Meditation Technique . I also purchased a zabuton (meditation mat) from them. Loose comfortable clothing.Free Guided Meditation The Practice of Zen Meditation Technique . Zazen would most certainly make the top 10 list. It is one of the most widely used meditations in the world and is the heart of Zen Buddhist teachings. also called Zazen or Breath Meditation. If one was to make a short list of the best meditation techniques. Tools required for Zen Meditation Technique (Zazen):  Zafu (traditional Zen Buddhist meditation cushion). Smile Cushion or other firm meditation cushion.Zazen The first meditation we will explore in the Free Online Guided Meditation Techniques E-Book is the famous Zen Meditation Technique. THIS CHAPTER HAS A VIDEO. BELOW IS THE VIDEO LINK: Online Meditation Video Series for Daily Meditation Practice Background of Zen Meditation Technique (Zazen): This was the meditation technique of Lord Buddha . I purchased mine from zafu.net.  228 . At the end of the meditation script I will reveal the real secret behind this most profound meditation technique.Practice & Hidden Secret .

both. During these turbulent times. Instead. There can be periods of time. Spontaneous Joy. An alarm clock. don’t exacerbate the issue by chewing on the emotion laden thoughts that come up.    Secondary Benefits:    Improves health and wellbeing. Benefits of Zen Meditation Technique (Zazen): Primary Benefits:   Builds Concentration and Focus. Bestows psychic powers. the workings of little self (ego) and awareness of the Big Self (True Divine Nature). Traumatizing yourself in this way has no value. but the one I would like to point out has to do with emotional storms. Cautions for Practicing Zen Meditation Technique (Zazen): There are very few cautions with regard to Zazen practice. stopwatch or other time device. Self Knowledge . either during a single sitting or spanning across several weeks. when emotions you may have suppressed rise up to the surface and force you to deal with them. sit with the emotions and related thoughts without 229 . Increases willpower and builds character. Calmness. Compassion.

You should find yourself perpendicular to the floor with no tension or pull from either side. The objective is for your hips to be raised above your knees and to form a three-point base with your knees and buttocks touching the floor/cushion (leave a comment below if want to use a chair or meditation bench and would like me to explain those details). Set your alarm or other time device for 20 minutes. There will be a slight inward arch in your lower back. You should be looking down at a 45-degree angle about 2 to 3 feet in front of you. subtly bring your chin back and in like a soldier at attention. Guided Basic Zen Meditation Technique (Zazen):  Find a quiet place and sit in a comfortable cross-legged position. In the short term. making them smaller and smaller till you drift to a stop. sit on the forward third of the cushion. depth. and then let them go and return your awareness to your breath. You may also close your eyes if you prefer. but in the long term its a necessary and healthy cleansing that will promote greater peace. this can be a difficult time to go though. Have your eyes half open with an unfocused gaze on the floor in front of you. This emotional cleansing is due to the visibility of the subconscious mind once the conscious mind is quieted by the meditation. Now elongate your spine upwards and to align it with the back of your head. Now rock gently from side to side in big arcs. Bring your hands to your lap and place them in the cosmic 230      .resistance. If using a zafu or similar meditation cushion. joy and clarity in your life.

then the exhalation as 2 and continue to count your breaths until you reach 10. slow breaths though the nose. without passing any judgment. So you will do 10 full cycles of inhalation and exhalation before returning to 1. return to 1 and start over. If at any point you get caught in a mental story line and loose your count.mudra. swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth. just become aware of its flow. Now bring you attention to your breath without trying to manipulate it further in any way. continue for the duration of the meditation. You can also increase the time to 30 . To do this rest your right hand on your lap. No fidgeting.be like you are frozen in time. Take 5 deep. After this point there should be absolutely no more movement of the body.nothing . This will oxygenate your blood and relax you.  Close your mouth. scratching. except for the last step a complete inhalation and exhalation cycle should be counted as 1. gently.40 minutes. At this point begin counting your breath. That’s it.    Guided Intermediate Zen Meditation Technique (Zazen): Follow all the steps for the Basic Zen Meditation Technique. 231 . At which point return to 1 with the next inhalation. Spend a few minutes just observing it intimately till it starts to become regular and relaxed. then rest your left hand on top of it and have your fingers overlap. Count an inhalation as one. shifting . Now bring the thumb tips together thus forming an oval frame.

Be regular. but they take time to manifest. it 232   . and in this silence between 2 thoughts the absolute is revealed. Some good internet resources and books on Zen meditation and Zen teachings are listed below… 1. Charlotte Joko Beck’s Ordinary Mind Zen School and her book Everyday Zen: Love & Work 2. Zen Mountain Monastery .Guided Advanced Zen Meditation Technique (Zazen): Follow all the steps for the Basic Zen Meditation Technique. It is in this gap where the mysteries of the Universe are hidden. the benefits of this meditation are vast. Shunryu Suzuki’s San Francisco Zen Center and his book Zen Mind. It will help your body adjust better. Don’t try to jump to this step too soon. Beginner’s Mind Secret of Zen Meditation Technique (Zazen):  The secret of zazen does not lie in the awareness of the inhalation or the exhalation. You can also increase the time to 1 hour. just "be the breath". This gap and the gap between 2 thoughts are best friends.Mountain and Rivers Order of Zen Buddhism 3. It lies in the gap in between these breaths. except for the last step instead of counting the breaths. first build your concentration and focus. Hints and Tips for Zen Meditation Technique (Zazen):  Do some stretching or Yoga before sitting in zazen. Don’t try to force this pause. It lies when the breath is spontaneously suspended. just continue with your zazen.

will come about naturally. 233 .

AUM Mantra Meditation. Anuloma Viloma Alternate Nostril Breathing. Articles for Study:     How Much Time Should I Meditation For Tips and Tools for Meditation Meditation Help | Tips for Beginners No Shortcuts to Enlightenment Daily Practice: Pranayama: 5-10 mins  Anuloma Viloma Pranayama 234 . Techniques:           Learn Learn Learn Learn Learn Learn Learn Learn Learn Learn Crow Pose Shoulder Stand. Boat Pose. Heart Chakra Healing and Balancing Set. Yoga Ab Crunches.Chapter 50 Week 4 Syllabus: Objectives: Knowledge:  Deepen and Consolidate Meditation and Yoga Knowledge. Yoga See-Saw. Modified Wheel Pose. Elbow Platform.

5 mins        Crow Pose for Root Chakra Cleansing Shoulder Stand for Brain Fitness Modified Wheel Pose for Digestion Tough Power Yoga Elbow Platform Pose Boat Pose for Abdominal Training See-Saw Yoga Shoulder Exercise Yoga Ab Crunches for 6 Pack Abs Yoga Set: 5-15 mins  Heart Chakra Balancing Set Meditation: 10-20 mins  AUM Mantra Meditation Technique 235 .Yoga Poses: Each Day Learn and Practice 1 Pose .

22 hours of daily meditation is not a prerequisite for spiritual growth or enlightenment. dynamic. 3 step rhythmic breath (3srb) meditation or similar variation of breath meditation. looking to 236 . and other such meditations have specific time requirements to work their magic and I am not referring to them in this discussion. Osho’s meditations (kundalini. etc). insight meditation. The minimum time one should aim to set aside for daily meditation is 20 minutes. visualization. In my post graduate years I was studying cognitive psychology and artificial intelligence. sound. Let me tell you a true story.Chapter 51 How Much Time Should You Practice Meditation For Daily? Meditation Guidance There is a famous story of a Kundalini Yoga Master who was desperate to increase the amount of time he spent doing his daily meditation practice. trataka (candle flame gazing). Are you ready for that :-)? Luckily. each with their own techniques and methods.dance of death). and that this technique allowed him to successfully meditate for 22 hours daily. now on to the numbers. mantra meditation. and meditations that utilize an object for concentration (3rd eye meditation. jyana yoga. laya yoga meditations. Here. There are many schools of meditation. The story says that the Yogi nailed his ponytail to the wall so that when he would start to dose off his contraption would rudely awaken him. The other types of meditations involving dance (shiva tandava . etc). we are referring to the meditations that are done being mostly physically still. So for how long should one meditate daily? Before we go into the numbers it is important to clarify exactly what type of meditation we are talking about here. the Silent Mind (SM) Meditations. So this would include zen meditation (zazen). but the point of the story is that the task is not cheap either. vipassana.

Why 20 minutes of meditation? From my experience I can say that 20 minutes daily proved to be very effective. I still to this day remember the sensei saying. The next stage is 30 minutes. regular zazen practice. Also. but I decided to attend their zazen session. 2 times daily. Start with less. did I really start to establish a strong. Read The Golden Rule to Stop Excuses and Start Meditation Now for more guidance to get your practice started if you need it." as I snuck out of the back door. is much harder than you might think. Till then. but aim at building up your meditation to this amount of time. So. 30 minutes was the minimum time requirement for any zazen session. This is called Keisaku and it can work as an alternative technique for you if you don’t have long hair like our Yogi friend above :-). On my trip to Zen Mountain Monastery for their Zazen Training program.actually do empirical studies on meditative states of consciousness. everything just started to transform. interestingly at Zen Mountain Monastery. It was meant to be two 20-minute sessions and let me tell you I ran away after the first 20 minutes. I had only meditated on my back lying down or during long walks. over time. 237 . if you have not done formal sitting meditation before. "I guess he is leaving. which practiced zazen regularly on campus. So work your way up to 30 minutes of meditation. if it takes you some time to get to 20 minutes of daily meditation that is perfectly fine. I could relate to the difficulties some of the first timers were having with this length of time and unfortunately for them there was no back door to escape from either . and try to do that twice daily if possible. The point here is that 20 minutes initially. Others. after luckily coming across Charlotte Joko Beck’s Everyday Zen: Love and Work. Only later. drain emotional junk out of your system or as an aid to go deeper. have also probably found that this amount of time has worked well for bringing about positive changes in themselves and so the number has become the de facto standard for a starting practice. One of my philosophy professor’s told me to join a Zen meditation club. you could request to be struck with a cane on your shoulders (at special acupressure points) to help you stay awake.-).

To get to the experience of "Big Mind" as Zen Master Shunryu Suzuki describes the detached state. You will find everything you are looking for. This is primarily because it takes some time for the thinking process to slow down and for us to extract ourselves out of the daily drama of our little egos. For extracting the maximum benefit from a meditation program this is the golden number.Finally. Krishnamurti and the Silent Mind Meditations. you should build up to 1 hour of steady meditation practice everyday. or the "Big Self" as described by the Advaita Vedanta teachers. Start and aim for 20 minutes of daily meditation and then build up to 1 hour. 238 . So there you have it. 1 hour of meditation is usually needed. or to get to the explosion of insight as put forth by J. as you will discover that everything is you.

mistake #2 was "Don’t Prepare Your Meditation Environment. which I drape over my legs to stay comfortable on cold mornings. Shawl: You will also see a shawl.Chapter 52 Essential Meditation Tips & Tools for Daily Practice Mastering Your Daily Meditation Practice Series What are the key items you need in order to start or deepen your daily meditation practice? To help answer this question I thought it would be best if I simply shared with you my personal meditation tools and some tips that have helped me establish and benefit from a strong daily meditation practice. Here is an article that expands on that more: The Secret of How to Become an Early Riser. Some items worth noting from this illustration are… Related Meditation Tips: Lamp: I use a touch lamp. My Meditation Space 1. It’s really pretty cool as it works with touch so is easy to deal with in the dark as well. Below are illustrations of these meditation tools straight forms my meditation world. which is within reach of where I sit. Hope it helps you to plan and set-up your own meditation room and environment. 239 . My Meditation Space: Here is my favorite place in the Universe." In that section I listed the essential tools of the trade for a successful meditator. It has 3 levels of illumination and really helps set a very serene and inviting atmosphere to help my mind settle down quickly to prepare for meditation. In the article Top 5 Mistakes in Establishing a Daily Meditation Practice. Early mornings are by far the best time for meditation if you can manage it.

Meditation Smile Cushion & Meditation Zabuton: There were both purchased over the Internet from the website zafu. Meditation Clothing: My wife was like. The custom butchered pajamas are for meditation and they serve 2 very important purposes.Meditation Cushion & Zabuton 2. I would strongly recommend investing is a good meditation cushion. Second. but instead uses a woven tape (nala). which I am ultimately planning to sell to Armani for a fortune in the near future: -D. First. If you were going to sit for 1 hour plus. the waistband is not elastic. they are cut at the upper thighs so no material bunches up behind the knees to cut off blood supply to put my legs to sleep. which I loosen once I sit so that my diaphragm and breathing are not impeded in any way. Related Meditation Tips: Meditation Pajamas: The shorts are really for the Yoga practice. you are NOT going to put pictures of your self-tailored pajamas on the website are you? Well… yes I am and I am very proud of the design. Meditation Clothing 3. Related Meditation Tips: Meditation Smile Cushion: I also have a traditional round Zen Meditation Zafu. without intermittent Kinhin (walking meditation) or other breaks.net. which I do after my meditation practice. 240 . Meditation Mat (Zabuton): I normally cover my zabuton with a towel when I sit. so I don’t have to worry about it getting dirty often. but I have found the smile cushion above to be more effective for me as it gives more support to the legs.

specially if you are using rhythm for the breathing exercises. so the remote is much more important for the Yoga & Pranayama practice. which counts down from a particular time period. Meditation Motivators: These are just some items. The most important item in the list above is the stopwatch. Meditation Tools 5. Related Meditation Tips: Stopwatch: Make sure you have a stopwatch. which inspire me and help set the right atmosphere for spiritual work.Practical Hints & Tips. You can also get more meditation hints and tips from this article: Silent Mind Meditation Program . I hope giving you this glimpse into my meditation practice inspires and helps you with your daily spiritual work. Meditation Tools: For insight meditation practice no music should be used.Meditation Motivators 4. Related Meditation Tips: Baby Proof Stuff: I have little ones who you can read about here: How to Make a Baby the Right Way with Illustrations.Chapter 18. as is the lighter you will see in the picture below. 241 . Conclusion: One item I realized I forgot is my meditation journal. or in my basket and any profound insights or enlightenment experiences I have I note them down there. This way you won’t have to disrupt your practice by looking at a clock to determine the length of your meditation. It sits right under my little table. So my incense box is baby proof.

an 242 . 2. which are very practical in nature and should help you deal with common issues that many beginner meditators have. Of course.Meditation Tools: Loose fitting clothing. If you are familiar with the two articles above. that doesn’t bunch up behind your knees. designating a meditation space is a huge help. I will move ahead to the new meditation tips I would like to share with you today. I shared many important meditation tips to help you establish a strong meditation practice.Chapter 53 Meditation Help & 5 Great New Meditation Tips for Beginners Meditation Help In the 2 previous article. in this case just do the best you can. Gorilla meditation tactics. If you are interested in a sustained campaign. Today I would like to give you some more valuable meditation help. Today’s article will give you tips. then you can skip down to the New Meditation Help & Tips Section below. Meditation Help for Beginners 1.Meditation Space: This is a must. meditating here and there are everywhere and are usually just good for short bursts. Essential Meditation Tips & Tools for Daily Practice and the Top 5 Mistakes in Establishing a Meditation Practice. I will do a quick review of the tips from the previous articles I mentioned above and then. Those college students who complain to me about this suggestion due to living in a dorm. First. your entire room is your meditation space … mine was.

persist and do as much as you are comfortable doing. earlier the better. good firm meditation cushion (preferably a Zafu or Smile Cushion) are all very helpful meditation accessories.   243 . Overdoing it and not enjoying your practice becomes an obstacle to long-term practice. There are many good reasons for this and you can read about those in the article: The Secret to Becoming an Early Riser.  Think meditation is too hard and give up. Want enlightenment or positive changes fast. but they do come and are certainly worth it. 4. Be patient. the Big Mind and unearthly silence will emerge.Right Meditation Attitude: Here are attitudes that get in the way of establishing a strong meditation practice. but certainly before your day kicks into full gear. Just keep going. Preferably this should be early in the morning. but I am feeling too lazy to cut and paste it up there now. so here it is incorrectly at number 3. Try to Stop/Empty the Mind: It is ok for thoughts to come up. It just takes time for such evolution to happen. 3.alarm clock. Set a specific time to do your daily meditation practice. The rewards take a little time to emerge. Some of these are the ones I listed in the meditation articles above.Set Meditation Time: This should have been number 1. but some are from the comments of other meditators offering their ideas and meditation help. without expectations or desire for lollipops and psychic powers.

Just observe it. still meditation. Yes that is correct. This is precisely why meditation. here is your chance to develop that art. suppress it. These are very practical tips and deal with difficulties both. will typically encounter during their actual meditation sessions. You see. that restlessness and boredom tends to come up much less. start wondering how much time is left and start to feel the urge to get up and get busy with life… oh oh! If this is happening to you. you are cruising along doing your Zen Meditation counting your breath. you are lucky and I am jealous. bear down… remember this is your chance to grow. no matter what that "what is" is. Developing this art is what Zen Meditation (or other such meditation) facilitates and that is precisely why it works wonders for you during the early days of practice. Meditation Tip #1. which should help you raise the level of your meditation practice. So the next time you get the urge to end your session early. once you become an expert meditator. You are now developing your 244 . You have set the alarm for 20 minutes and about 10 minutes in. Treat this unpleasantness as a gift and remain with it.Meditation Help & 5 New Beginner Meditation Tips Here are 5 more helpful meditation tips. It is the art of embracing the present. Neither. At the very end. Guess what.Sitting Through Restlessness: This is perhaps one of the most common difficulties encountered by beginner meditators. you are lucky. enlightenment is nothing but the art of being ok with "what is". when you start to feel restless. especially silent. so really you get less opportunity to practice this great art of staying with the unpleasant present. or run away from it. beginners and others. and being empty of the desire to change or escape it. is so effective and why you will benefit so much from your early practice.

The same is with meditation. Also. Meditation Tip #3. in order to jump onto your cushion and start your meditation session. If many things are on your mind. then write them down before you sit and tell your mind that right after you are done. as you are now probably going to complete the entire session. if you need to respond like Pavlov’s Dog (classical conditioning) did to the sound of a bell. you will get some degree of workout done. Although. the rest will start to take care of itself. Just find a way to get on the cushion. You are now mastering the Art of Living. the muscle of awareness… you are now developing the Witnessing Consciousness. you know that if you can just get to the gym. you might as well make the most of it. This technique works great if you have insomnia from over thinking as well. so be it. remind yourself that life is short and you simply cannot afford to not use your 245 . you will address those issues. so it leaves you alone to get your meditation done. always remind yourself how precious your time here is. but really that can wait till you have finished meditating.Make it Count: Well since you have already sat down. Of course you could sit and spend the entire time thinking about all the things you need to do that day. half the battle is won. Half the battle is won if you can just get there. This is further facilitated if you have a set meditation time and a set meditation space. well then the battle is really going to go well. meditation is the ultimate science and bestows the ultimate freedom.highest potential.Just Sit Down: If you are a gym rat. And if you can remember meditation tip #1 above. If you can just get your butt down on the Zafu (meditation cushion). It puts the mind at ease by telling it that it will get a chance to chew over all those problems later. Meditation Tip #2.

a little phantom tickle here. I don’t have the gift of insight. it can still boss you around. Unless you are going to blow out a knee and have to go to the emergency room. in fact that is not even the reason to move or flinch. After all I am not the chosen one… Eddie Murphy is (The Golden Child). so it is going to create ghost feelings to get back on top. there will be no end to it. I am not flexible enough.meditation time as best as possible. you might as well be out playing golf. you will be doing your part. I can’t concentrate. The body is not going to like being subdued and made to be still at your command. then it is not necessary to move at all. If you can endure the first few attempts by the body to regain dominance. As Zen Master Charlotte Joko Beck points out. as usual. will take care of itself. Meditation Tip #4. Why? Because the body knows then that it is still the master. Yes phantom sensations. The rest. I am not intelligent enough. No. a little phantom itch there. If its Zen Meditation or other such Insight Meditation Technique. you are not to move unnecessarily. I can’t watch my thoughts. Just say no. Once you give in and start adjusting during meditation. Try this and validate it for yourself. Meditation Tip #5. 246 . aching knees and all (see meditation tip #1 above for inspiration).Mind Over Body: I know your knees hurt and oooooohhhh that aching back. So apply yourself as best you can. It knows that it still calls the shots and by a little pain here.No Negative Thinking: I don’t have the discipline. that is not the reason to stop. Thus. so you should be as if you are frozen in time…. I don’t have the willpower. if you are going to sit and not apply yourself in any way to observe your mind or breath. the body will understand that the true master is back in the house and it will stop troubling you.

Just observe them. so don’t make it harder than it is. Summary of Meditation Help & Beginner Meditation Tips: I think I will need another article on this topic as more and more great tips keep bubbling up into my mind (must be this creativity experiment I am doing. 247 . but that too is another article). The fact is you just don’t know what is going to happen. so there is no need to think that the worst is going to happen or that you don’t have what it takes to make the best happen. and let them go. If you have meditation help you can offer others. meditation is arduous. But for now I think the above tips will go a along way in getting your started with your meditation practice and help make it into one that is strong and deep. don’t give them life by buying into them.Look. you can check out the Meditation for Beginners | Learn How to Meditate Class this is a part of the Free Online Meditation Classes offered here. smile. This type of negative thinking just creates more obstacles and is totally worthless. It is not complex. so just don’t do it. do your best. I know those beginning meditation can have such discouraging thoughts and you should guard against believing them. If you are looking for more meditation help or looking to enhance your current meditation practice. but at it’s highest levels it is arduous. They are just thoughts. Leave the rest in the hands of the good Lord. please do share them with us in the comments section below. As I mentioned above. It serves no good purpose. your job is simple.

institute. think about this. a Guru Nanak have a massive lasting impact on the whole of humanity. the age of information. incompetent. so tell me something. but if you are still not convinced I will continue with some more reasons below. a Lord Krishna. program or person with a short cut solution for pumping out enlightened folks by the dozens would not humanity be in better shape than it is? Would not the message of love and peace spread and penetrate society at least to a larger extent than today. forget that argument. Were they mad. alas… I might have missed the grand opening. Let’s look at life. learning a science. the monks and yogis of old retreated to the mountains and forests for decades to practice meditation. would not this saint-producing factory have a line twenty miles long outside of aspirants and be all over the news? This is the Internet age. would not this incredible nirvana factory be the talk of the town? Wouldn’t all the spiritual junkies be flocking to it? But the last time I tuned into CNN. a Lord Jesus Christ.Chapter 54 No Short Cuts to Enlightenment Enlightenment A single Shakyamuni Buddha. or masochistic? Were they just plain dumb and clueless to the fact that there was a quick fix available? Could it be that these potent. skill or language can take 248 . if there was a school. think about this. sorry my friend there is no short cut. where it seems to be almost non-existent? OK. mastering an art can take a lifetime. OK. a Mahayogi Pantanjali. a time where multiple 24/7 news channels thrive. where small news in a remote corner of the world shows up at your doorstep almost instantly. Getting in shape takes hard work. a Saint Mahavira. So given that. massive human beings just all kept missing the short cut? These fellows have practiced meditation for thousands of years and all of them never discovered the short cut! No. forget that argument. the news was still who just died.

years. All you can do is watch the movie. It is forever hidden by the images moving on it. And speaking of salesman that is probably the best clue of all that something is amiss. full of joy. Enlightenment cannot be brought about through any act of will. decides he would rather be a businessman and only help you if you pay him? He decides to rake in the cash to buy his third BMW since he is just not quite satisfied with having a Buddha Mind? If the source feels more like a business than a genuine place to help guide you. everything that takes place is in the movie. Then you may be blessed with the Truth. No. ever. bliss and compassion. meticulously. there are no short cuts and I will tell you something else. who is supposed to be completely free. the highest accomplishment possible to man. To illuminate this point the following traditional example is often used… Think of your life as a movie. no method can create it. so no outside solution can possibly work for this condition. No formula can produce it. Does it really make sense that a fully awakened enlightened person. it is not even possible to have one. Reality is what is happening on the screen. The one trait that is common across all the definitions of enlightenment is compassion.you are about to be conned. another story line and the show goes on. be warned . Keep watching carefully. would be made possible via a 20 minute CD!! Sorry. Any willful attempt to stop the movie just adds another theme. Any effort on your part to bring about enlightenment only strengthens the noose of desire and perpetuates self-centered activity. This watching leads to the movie ending itself. It comes on its own and goes on its own. So next 249 . You start to see the pettiness of being endlessly drawn into your selfcentered drama. and no path can take you to it. As you watch and study the movie you start to see its monotony and meaninglessness. This is the beginning of the end. but you figured that the greatest art of all. the Truth is the screen itself. and diligently. my friend. it will not be handed to you on a silver platter no matter what the salesman says. don’t waste your money. This movie has to stop itself and when it does the Truth becomes visible. Any angle you undertake is another scene in your movie. It only becomes visible when the movie stops playing.

250 .time someone comes up to you and tries to sell you magic beads of enlightenment. politely show them the garbage can.

strong sense of security. By working to cleanse and balance the root chakra. is the sixth entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book and this pose helps balance two very important chakras of the kundalini seven chakra system. this yoga pose helps love. compassion.Chapter 55 Crow Pose to Cleanse Root Chakra Hatha Yoga Posture for Root Chakra Opening Kundalini yoga crow pose. Please do feed free to use the modified version. The first is a modified version of crow pose. while the second is the full version. never risk injury by trying a posture you don't feel ready to do. Unlike other kundalini yoga exercises. including Hatha Yoga and Kundalini Yoga. this posture is done with the eyes open. Crow pose is also common to various schools of yoga. 251 . but at the same time it also helps in opening the heart chakra (anahata chakra). this posture helps to bestow good health. connectivity to nature and ample wealth. forgiveness and generosity flow abundantly from you. By balancing the heart chakra. Crow pose works primarily on clearing the root chakra (muladhara chakra). Detailed instructions follow below the illustrations. Below you will find two illustrations of crow yoga pose.

Yoga Crow Pose for Clearing Root Chakra Picture of Modified Kundalini Yoga Crow Pose Picture of Kundalini Yoga Crow Pose 252 .

allowing love and compassion to flow. c.    253 . Duration for Kundalini Yoga Crow Pose:   15 Seconds . Balancing the root chakra also helps remove fears. connectivity to nature. Keep your back straight and begin Breath of Fire Breathing Exercise. down-toearth thinking. while the other fingers are interlaced. ample wealth and clear practical.3 minutes. good health. Increases flexibility in the groin and hips. fit body.    b. Benefits of Kundalini Yoga Crow Pose:  Opens and clears the root chakra bestowing great sense of security. Balances and heals the heart chakra. Step-by-Step Instructions for Kundalini Yoga Chow Pose:  Swat on the floor with legs shoulder width apart and feet flat on the ground with the toes pointing outward. Reach forward with your arms and have your index finger pointing forward.Kundalini Yoga Crow Pose Practice Details: a. Start slowly and build up your time steadily from there. Gaze over your extended arms and stare out into infinity. proper perspective on diet.

d.    254 . You can also place a rolled up blanket or hard cushion under your heels to help you with this posture. regardless of whether you are doing the modified posture or the full pose. Be careful with your knees and only go as far down as comfortable. If Breath of Fire is too much. Practice Tips for Kundalini Yoga Crow Pose:  Use the modified version illustrated above. Feel your heart center expanding as you reach forward and stare out over your hands into infinity. then switch to long deep breathing or normal breathing which continuing to hold the pose.  Good for the health of the knee joints and ankle joints. Very good for toning and healing the elimination system of the body.

Chapter 56 Shoulder Stand for Brain Fitness This yoga asana (posture) is our first inverted pose and it is about as inverted as you should go according to kundalini yoga. the inversion is taken one step further. Below you will find an illustration of shoulder stand. 255 . to enhance brain fitness and health. The variation to this pose is not having the legs vertical. this pose should be approached with caution and the posture should not be forced in any way. Shoulder stand has a long list of benefits. but instead they are leaning more towards the floor (not over your head though). it is a part of both the Free Online Kundalini Yoga Poses E-book as well as the Free Hatha Yoga Poses Photo Galleries. in headstand (Sirsh Asana). Needless to say. not the least of which is the additional flow of nutrient rich blood to the brain region. So this pose is another one which has been adopted by these 2 great schools of yoga. but kundalini yoga stops at shoulder stand (Sarvanga Asana). and thus. In hatha yoga.

Step-by-Step Instructions for Hatha Yoga Shoulder Stand Pose:   Lie flat on your back. keeping the torso and legs aligned.Hatha Yoga Shoulder Stand Pose for Brain Health Picture of Hatha Yoga Shoulder Stand Pose Hatha Yoga Shoulder Stand Pose Practice Details: a. Curl up your legs and lift yourself up onto your shoulders. Work your self into as much of a vertical position as possible. with your hands supporting your lower torso as shown. Extend your legs up straight into the air and point your toes.   256 .

again promoting improved brain fitness by ensuring better flow to this important region. In the final position.   b. c.      257 . Start slowly and build up your time steadily from there. to help oxygenate and enrich the blood. The asana also reverses the affect which gravity has on the organs and helps the inner systems realign themselves. have your chin pressed into your chest as you reach up with your body and legs. close your eyes and let the asana do it's magic. Benefits of Hatha Yoga Shoulder Stand Pose:  Excellent yoga pose for nourishing the brain with oxygen rich blood to help it remain healthy and fresh. Helps counteract varicose veins. Once in position. The pressure in the neck region massages all the nerves and subtle channels. improving the functioning of the endocrine system. In addition the thyroid and parathyroid glands are massaged and toned. Helps drain and remove stagnant blood from the extremities. Pacifies the mind and induces peacefulness. Duration for Hatha Yoga Shoulder Stand Pose:   15 Seconds .5 minutes. Begin long deep breathing.

 Helps boost the immune system. as well as overall health and wellbeing. Strong abdominal muscles will help you master this pose. Don't fall over. Don't do this asana excessively.    258 . So only straighten as much as you are comfortable doing. Very important to not over strain this delicate region. d. that is fine. Practice Tips for Hatha Yoga Shoulder Stand Pose:  Careful with your neck. One time per day is more than enough and I don't recommend it for more than 5 minutes max. If you can't get all the way vertical. Just straighten as far as you can and slowly improve the posture over time.

Modified Wheel Pose. One of the best aspects of Kundalini Yoga. Not only is it a modification of Full Wheel Pose. Since it is often used as a modification to Wheel Pose (see Advanced Yoga Technique for Total Body Workout). This exercise is called Kandhar Asana in Hatha Yoga and also goes by a few other names in various yoga circles. and I discuss these in more details in the practice section below. and offers many of that position's benefits without the same degree of difficulty. is part of both Kundalini Yoga and Hatha Yoga and so here on Mastery of Meditation & Yoga. so that almost all of us can do some variation of the posture and still enjoy many of the benefits that the exercise bestows. such as increasing flexibility. as mentioned above. and yoga practice in general. It is an integral part of mine. but it also has a modified version for those who are just beginning yoga and find the posture hard to come into. it will be part of the following 2 free online e-books: Free Hatha Yoga Poses & Free Online Kundalini Yoga Exercises. Below I have given illustrations of both. promoting better digestion and toning female reproductive organs for improved function. 259 .Chapter 57 Modified Wheel Pose for Flexibility and Digestion Kundalini Yoga's Modified Wheel Pose is certainly an exercise worth including as part of your daily yoga routine. Modified Wheel Pose This yoga exercise offers many important benefits. the modified version of and the full version of Modified Wheel Pose. is the vast array of modifications that poses offer. Modified Wheel Pose is a perfect example of this. I find the name Modified Wheel Pose most suitable for it.

Kundalini Yoga Modified Wheel Pose Illustration #1 Modification of Modified Wheel Pose Illustration #2 Kundalini Yoga Modified Wheel Pose 260 .

Try to stretch up such that your chest nears your chin and you feel a good stretch in your lower back. Instructions for practicing Kundalini Yoga Modified Wheel Pose:  Start by lying on your back. or do Kundalini Yoga Breath of Fire. 261 . either do Long Deep Breathing. Duration for Kundalini Yoga Modified Wheel Pose:  15 seconds . Reach forward with your arms and grasp you ankles.Kundalini Yoga Modified Wheel Pose: a. You should feel a stretch in you upper thighs and in your back and spine. c. In the Kundalini Yoga version the eyes are closed (Illustration #2 above). Hold this position. You can have them open or closed in the Hatha Yoga version. Now raise your torso off the ground. Benefits of Kundalini Yoga Modified Wheel Pose:   Excellent to build and increase flexibility of your back and spine. by pushing up with you navel and hips. Have your feet hip distance apart and bring your heels up against your buttocks.5 minutes. Also promotes flexibility in your shoulders and upper thighs. Once you come into the final posture.      b. Continue to hold your ankles throughout and keep the feet flat on the floor.

Remember to not strain too much and slowly build up the pose to the full version. interlace your fingers as shown and push down against the floor with your arms as you thrust up with your hips and navel. Expands your respiratory system and improves lung capacity. All else is the same as the full version. Practice Tips for Kundalini Yoga Modified Wheel Pose:  Modified Version of Modified Wheel Pose: If you find the full version of Modified Wheel Pose too difficult. Stretches the female reproductive organs. I suggest starting with the modification to this exercise which is demonstrated in illustration #1 above.  Be careful of you back. except that you don't grasp your ankles in the modified version. increase your time gradually and you can take breaks in between as well. In this modification. Also. Improves conditions related to these organs. Activates and help heal the Vishuddhi Chakra (Throat Charka) and promotes healthy thyroid function. knees and neck when doing this pose. Strengthens your legs and thighs.     d. until you can do the full version. This modified version will also bestow many of the same benefits and you can use it to slowly increase your flexibility and strength. massaging and toning them. Stretches the entire abdominal region and helps improve your digestive system. 262 .

Although the basic version of this pose should be sufficient to challenge most yoga enthusiasts. This posture is part of Kundalini Yoga Warrior's Kriya. back. to name a few. here is an advanced yoga pose that is sure to challenge and test you as well. buttocks and arms. such as the Yoga Poses for Beginners Set and the Kundalini Yoga Best Beginner's Yoga Set. The following power yoga pose. It can also be integrated into your routine as per your needs. Along the way to developing these and other intangible assets. more on these benefits in the practice section below. Of course. Specifically. it will work on your hamstrings.Chapter 58 Power Yoga Elbow Platform For the power yoga fans who have been enjoying the high powered sets such as Core Abdominal Power Yoga Exercises and the Yoga for Full Body Fitness. Needless to say. for the real power yoga fanatics . the pose will also of course strengthen your body and muscles. Elbow Platform. fully illustrated and detailed. and don't hold it for longer that you feel comfortable. 263 . comes from the timeless school of Kundalini Yoga and is designed to help you build grit and willpower. where you will find a huge collection of other yoga poses and postures. if you are a beginner yogi looking to learn yoga or if you are looking for more gentle yoga sets. please be careful when coming into this pose. abs. This pose will be part of the following 2 free online e-books: Free Hatha Yoga Poses & Online Kundalini Yoga Exercises. which I will upload in the future. you will find plenty of those on Mastery of Meditation and Yoga as well. I have also provided an advanced version of this advanced pose.

Please also follow the guidelines on how to practice yoga which I have detailed in the following 2 articles. Power Yoga's Elbow Platform Pose Illustration #1 Elbow Platform Pose Basic Illustration #2 Elbow Platform Pose Advanced .Left Leg 264 . Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.Below you will find illustrations of this power yoga pose and complete practice details.

you should be doing powerful Breath of Fire Breathing exercise.Elbow Platform: a.  While doing this yoga pose. 265  . In the advanced version of this power yoga pose. you are going to raise one leg about 12 to 18 inches above the ground. Start with your left and then switch to the right. Keep the toes pointed throughout and your body straight.Illustration #3 Elbow Platform Pose Advanced . they should be focused on your toes. Essentially you are going to support your entire body with just your elbows and heels. so you will then only be holding yourself up with your elbows and 1 heel (Illustration #2 and Illustration #3). Do one leg at a time (unless you have mastered levitation ). No other parts of the body should be touching the body.Right Leg Power Yoga Pose . to reap the full benefits of this posture. The toes should be extended and the entire body should be kept straight. Instructions for practicing Elbow Platform:  Come into the position as indicated by Illustration #1. The eyes can be either closed or if kept open.

Use the Breath of Fire to carry your through as you become more proficient at this pose. Good for your nervous system. Good for shoulders. the chance of injury rises. Benefits of Power Yoga Elbow Platform Pose:  Excellent exercise to strength the upper and lower body simultaneously. If you are doing the advanced version.b. Forget about the body and mind. hamstrings and shoulders. back. Again. Practice Tips for Power Yoga Elbow Platform Pose:  It is important to do some warm-ups before attempting this pose. This exercise builds character and the ability to overcome challenges and obstacles in life. Specially warm-up your back. split the time between each leg. abs. buttocks and calves. hamstrings.3 minutes.   d. Duration for Power Yoga Elbow Platform Pose:  15 seconds . remember that as the muscles tire. and just breathe powerfully. c. don't push too hard.  266 . Great for building willpower and grit. triceps.

and to help you do that there are several excellent ab exercises and sets already on the website. As I have mentioned in the past.Chapter 59 Yoga Boat Pose for Firm Toned Abs Today I want to illustrate and detail for you one of the best yoga exercise to help you tone your stomach muscles and get great firm abs. you can do either of these 2 poses from time to time to measure the progress you are making with your core 267 . this particular exercise might just be the single best exercise from the world of health and fitness to work on your abs. Yoga Workouts for Toned Firm Abs: Stretch Pose for Abdominal Strength Core Abdominal Power Yoga Set (This set uses Boat Pose) Excellent Yoga Workout to Shape and Tone Stomach Yoga Exercise for Great Toned Abs: Boat Pose along with Stretch Pose I think are great exercises to use to benchmark the fitness level of your abs. In fact. Here is a quick list of these resources for you. I will continue to add more exercises and sets to help you target your abs and core muscles in a variety of ways in the future. Rest assured. and there it is called Nauk Asana or Boat Pose. It is such a potent pose that in Kundalini Yoga it is considered a Kriya in and of itself and called Maha Shakti Kriya (Great Strength / Power / Energy Set). which will give you plenty of ways to introduce variations in your workout. and this is also a key Hatha Yoga pose. So even if you switch to other abdominal workouts. varying your workout routine is a key element in abdominal and other muscle training.

where you will find a huge collection of other yoga sets. Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. Like almost all yoga postures. Boat Pose also has modifications for beginners to do and I have explained that in the practice section below. to ensure you get your work in for this key region. Below you will find illustrations of this great ab exercise and done regularly I am sure it will help you tone your abs and give you a firm. In addition. if you are doing a yoga set where you are not getting enough abdominal work. Stretch Pose is a little more basic. Please also follow the guidelines on how to practice yoga which I have detailed in the following 2 articles. poses and exercises. This pose will be part of the following 3 free online e-books: Free Hatha Yoga Poses. flat stomach. I suggest adding Boat Pose to your routine. fully illustrated and detailed. while Boat Pose is more advanced. 268 . Online Kundalini Yoga Exercises & Free Kundalini Yoga Kriyas.strength and power. generally at the end.

Boat Pose for Firm Toned Abs Illustration #1 Yoga Boat Pose for Rock Solid Abs 269 .

Keep your eyes focused on your toes. this will help you keep your balance.  270 . Now bring your legs and torso up such that you are balancing on your sacrum. You are forming a V shape.Illustration #2 Yoga Boat Pose for Rock Solid Abs Yoga Boat Pose (Maha Shakti Kriya or Nauk Asana) a. Keep your legs together and straight out as well with your toes pointing forward. Have your arms straight out to the sides with your palms facing in. with your legs and torso. Instructions for Yoga Boat Pose for Rock Solid Abs:   Lie flat on your back.

). This is a good way for beginners to start. with breaks in between. Duration for Yoga Boat Pose:  15 seconds . you can take a break and then come into the pose again once you are ready. Benefits of Yoga Boat Pose:  Builds your Navel Center and firms and tones your abdominal muscles. endocrine. Awakens all the systems in the body (digestive. circulatory. Builds willpower and strength of character. Develops focus and balance. Develops core energy and vitality. Begin the Breath of Fire Breathing Exercise and continue on for as long as you can.11 minutes c. Activates and balances the Manipura Chakra.      d. Generally I will do this exercise 3 times. If you need to. Keeping a steady gaze upon your toes will go a long way in helping you keep your balance. b. nervous.   271 . Practice Tips for Yoga Boat Pose:  To modify the exercise hold on to your knees or thighs. etc.

 You can build up the time for Maha Shakti Kriya to 11 minutes. 272 . This will give you rock solid abs like Bruce Lee. who often practiced this very exercise .

I remember spending a lot of time out of class simply testing my willpower by seeing how long I could hold my arms up.Chapter 60 Yoga See-Saw Shoulder Exercise If you have attended a Kundalini Yoga class. it uses the expanding and contracting theory of Kundalini Yoga exercises. if you are new to Kundalini Yoga. organs and glands in that area to be cleansed and rejuvenated as well. I call this exercise Shoulder See-Saw and it is excellent for warming up before jumping into more difficult exercises or more advanced yoga sets. Although this exercise focuses on the shoulder region.The Yoga of Awareness 273 . you know there is going to be that phase when it's time to do shoulder exercises and it's going to test your pain threshold. There are a lot of excellent sets to work on your shoulders in Kundalini Yoga. Being quite an obsessive personality myself. Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice Introduction to Kundalini Yoga . The following 3 articles will be useful to you. at least just a little bit . allowing the muscles. to bring pressure and oxygenated blood to the heart region. as they will give you some good guidelines on how to do the workouts safely. but today I am going to give you just one simple shoulder exercise which will prepare you nicely for these sets that I plan to upload in the near future. This is because. it is also used extensively to work on the Heart Center or Anahat Chakra. etc. This was to better prepare me for completing the shoulder exercises during class. as well as introduce you to how these Kundalini Yoga exercises work.

Relax the shoulders. The fingers are not interlaced.      274 . Bring your elbows up to shoulder level. Then begin the following movement. which you can find here: Online Kundalini Yoga Exercises e-book. Now apply some gentle pressure by pulling trying to pull your hands apart. As you inhale bring the left elbow up and at the same time bring the right elbow down. In addition. Low clasp your fingers together to form a firm hold. Your hands should be 4 to 6 inches away from your chest. without breaking the grip of course. be sure to check out the Free Online Yoga Classes that we already offer on the website. along with practice details. be on the lookout for yoga sets incorporating this exercise in the near future here: Free Online Kundalini Yoga Sets. So right thumb is above and left thumb is below. How to Do See-Saw Exercise:   Sit in any comfortable position. Cross legged is preferred. but instead the fingers of each hand are cupped in the other hand. And also. This is called bear grip. benefits and other related information. Yoga See-Saw Shoulder Exercise: A. Below you will find illustrations of this exercise.Shoulder See-Saw Exercise will be added to our free ongoing yoga exercises e-book. Bend your arms and have your right palm facing your sternum and your left palm facing away from you.

      B. Begin at a gentle pace and then as your shoulders start to warm-up pick up your pace. Then exhale completely and again try to pull your arms apart with great force. Breathe powerfully and go faster as you feel more ready. and slow down or take a break when necessary. hold your breath and try to pull your arm apart with great force. when they have exhaled and are trying to pull their arm apart. Duration for See-Saw Shoulder Exercise:  15 seconds . 275 . Then as you exhale bring the right elbow up and the left elbow down. To finish: Inhale deeply.3 minutes. Try not to give up on the first sign of discomfort and continue on as best you can. C. So you are going up and down like a see-saw. Those that are more advanced can apply Triple Lock during the last step. Remember to listen to you body at all times. You can repeat the inhale/exhale/pull step up to 3 times. Soon you will start to feel it in your shoulders as they are given a good workout by this movement. Benefits of See-Saw Shoulder Exercise:  Excellent for warming up the shoulder muscles. You will find details of Triple Lock (Maha Bandha) in the following article: Advanced Tantric Yoga Video to Channel Sex Energy.

Stimulated the flow of Kundalini (Energy) up the spine and to the higher centers.  More Shoulder Exercises: There are also other great shoulder exercises already on the website. so be sure to check some of them out below. Good warm-up exercise to get the blood flowing and respiration going. use Palm Tree Pose below while seated to do this after you finish. Opens up the Heart Center and promotes love.  Good for strengthening and toning the shoulder muscles. Practice Tips and Cautions for See-Saw Exercise:  Doing this exercise regularly will go a long way in helping you tone and strengthen your shoulder muscles. compassion and forgiveness.     D. Helps build willpower and character.Palm Tree Pose 2 Good Shoulder Exercises for Building Your Aura and Magnetic Field: Eagle Pose for Powerful Aura 276 . Good Shoulder Stretch: Easy Yoga Pose for Stretching and Warming Up . Stretching the shoulders after doing this exercise feels good. Good for the respiratory system and builds fitness.

Aura Cleansing Power Yoga Technique Exercises to Strengthen Shoulders and Arms: Jesus Pose for Sacrifice and Inner Strength Hatha Yoga Position for Nerve Strength .Mountain Pose Yoga for Upper Body Strength and Training 277 .

if you have been doing your daily yoga workouts. In addition.Chapter 61 Yoga Ab Crunches for Six Pack Abs If you are interested in developing your abs. and has some nice modifications for beginners. 278 . Also. That is a good exercise to start training your ab with. Also. not to worry there are plenty of other ab exercises on the website for you to start with. but I feel that when it comes to developing your abdominal muscles and core strength. be sure to check out the Free Online Yoga Classes that we already offer on the website. you will certainly have come across some potent ab exercises and sets already such as the. I call these particular exercises. The ab crunches I am going to detail for you in this article are not the easiest to do. They will become part of the Online Kundalini Yoga Exercises e-book and the Hatha Yoga Galleries hosted here on Mastery of Meditation and Yoga. whether to get a toned six pack or to enjoy the energy and willpower developing this center gives. at the end of this article I list a few more ab exercises that you might want to try which are great for helping you develop those six packs or balancing your Navel Center. If you are new to yoga or just getting back to getting fit. then you should be ready for these challenging exercises. So. Core Abdominal Power Yoga Set and the Terrific Yoga Ab Exercises and Workout for Shaping Stomach. if you are looking for something a little easier then please try Kundalini Yoga Stretch Pose for Core Abdominal Power. If you have been following this blog for some time. be on the lookout for ab yoga sets incorporating these crunches in the near future in the Free Online Kundalini Yoga Sets. variety is always very useful. and many different types of yoga use these movements. But. this article are some excellent yoga crunches for you to do. Yoga Ab Crunches.

.. Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice Illustrations for Yoga Ab Crunches Illustration #1 .Ab Crunches Starting Position Illustration #2 . please follow the guidelines for yoga I have laid out in the following documents.Variation 1 279 .Ab Crunches Ending Positions .As always.

Keep going. Exhale as you come up and then Inhale as you return to the starting position. and are great for developing the core center as well as    280 . In this case. This is the starting position. Keep going and try to isolate and use your abs muscles to pull yourself up. How to Do Yoga Ab Crunches:  Lie on your back. For variation #1 above.Ab Crunches Ending Positions . The ending position is shown in Illustration #3 above. Again exhale as you crunch up and exhale as you lie back down.Illustration #3 . This completes 1 crunch. Both exercises above will give your stomach muscles a great workout.Variation 2 Abdominal Crunches for Six Pack Abs: A. in a smooth motion raise your torso up to 90 degrees and press your chest forward. as your raise your body up. interlace your fingers and place your hands at the back of your head as shown in Illustration #1 above. For variation #2. you are going to work your lower abs and your upper abs at the same time. also bring your legs up and off the floor as far up as you can.

Balances and awakens the Navel Center (Manipura Chakra). It is perfectly fine to do take breaks in between repetitions. These crunches can be incorporated into other abdominal sets.    281 .     D. when you bring legs and body up for variation number 2. so if can't do them yet. Duration for Yoga Ab Exercises:  15 seconds . C. Just lie on your back when you do and relax. follow the suggests I gave above for easier ab exercises and try these later once you are stronger.11 minutes.getting six pack abs. These crunches are not the easiest to do. B. until you are ready to go again. Increases energy and gives vitality and vigor. This will really give you a great burn. Practice Tips and Cautions for Yoga Ab Crunches:  Don't over strain. Strengthens the lower back and hip flexors. Benefits of Ab Exercises:  Excellent exercises for developing six pack abs and strengthening your core. Add them in towards the end. Build willpower and strength of character. Squeeze your abs to max out the workout.

Best Yoga Exercise to Get Firm Toned Abs Kundalini Yoga Stretch Pose for Core Abdominal Power Dynamic Yoga Sit-ups for a Fast Ab Workout 282 . there are plenty of other ab exercises you can do to train your core and develop your 6 pack. Below are some of these for you to try.More Yoga Ab Exercises: As I mentioned above...

clears and balances the Heart Chakra (energy vortex). the set itself is not the easiest. compassion and forgiveness. BELOW IS THE VIDEO LINK: From Yoga Pranayama Video Series . so take more rest as required and Do Not Overdo it.Chapter 62 Heart Chakra Healing and Balancing Set Heart Chakra Balancing Kundalini Yoga Kriya The following set of Kundalini Yoga exercises opens. Chest Fly Kundalini Yoga Exercise: a. of the Tantra Kundalini 7 Chakra System. which is the 4th Chakra. It is located on the spinal cord directly in line with the center of the chest. Guided Instructions for Chest Fly Kundalini Yoga Exercise: 283 . This Chakra is called the Anahata Chakra. It promotes better circulation and helps detoxify the system. This kriya activates the Heart Chakra and overall is excellent for improving and strengthening the heart and lungs. It also helps soften one’s character and makes one more loving and kind. meaning "unstruck sound".Deep Breathing Exercise Description of Heart Chakra Balancing Kundalini Yoga Kriya: 1. Video of 4 Heart Chakra Kundalini Yoga Set THIS CHAPTER HAS A VIDEO. Even though the yoga poses and exercises in this kriya are not complex. The Heart Chakra governs the respiratory and circulatory organs and systems and is associated with the attributes of love.

The pectoral chest muscles will contract. Activates and balances the Heart Chakra. Practice Tips for Chest Fly Kundalini Yoga Exercise: For all the Kundalini Yoga exercises in this kriya that require you to sit in sukh asana. hips and knees. Now rotate your arms back as you inhale thus expanding and stretching your chest area. Benefits of Chest Fly Kundalini Yoga Exercise:    Works on your chest muscles. As you exhale rotate your arms forward. Improves lung capacity. Duration for Chest Fly Kundalini Yoga Exercise: 1-5 minutes. you may want to keep a firm cushion or rolled up blanket under your buttocks so your hips are raised above your knees. Arms are parallel to the ground. keeping them straight almost to the point where the palms meet (but don’t clap). Start off slowly at first to stretch and warm up your shoulders. c. shoulders and upper back. d. Bring your arms out to the side with the palms facing forward. Ringing Bell Kundalini Yoga Exercise: (Variation of Rajju Karshanasana) 284 . then find a good rhythm and continue at a comfortable pace.    b.  Sit up straight with your legs crossed (sukh asana). Yes you will be sitting a lot :-). This will help take the pressure off you lower back. 2.

Now reach up and pull down with alternating hands each time pretending you are pulling a bell rope to make a bell ring. Loosens the shoulder joints. Benefits of Ringing Bell Kundalini Yoga Exercise:    Works on your chest muscles. When you reach up straighten you arm.    Now lean back and look upwards. Cleanses the Heart Chakra. shoulders and upper back. Duration for Ringing Bell Kundalini Yoga Exercise: 1-5 minutes c. You should go at a moderate to fast pace. Remember you are reaching up grasping pulling down with one hand. d. Guided Instruction for Yoga Corpse Pose: 285 . 3.  b. Relax in Yoga Corpse Pose: (also called Shav Asana) a. As you reach up make a fist around the rope and pull down so your fist ends by your waist.a. Guided Instructions for Ringing Bell Kundalini Yoga Exercise:  Sit with your legs parallel and extended in front of you. as that hand is coming down you should be reaching up with the other. Begin the Breath of Fire Breathing Exercise. Practice Tips for Ringing Bell Kundalini Yoga Exercise: Use the Breath of Fire Breathing Exercise to help get you through the early points of resistance.

Helps the body heal and rejuvenate itself. Bring your chin back and in slightly like a soldier at attention. Double Arm Rotations Kundalini Yoga Exercise: a. Release all your tensions and worries and stay in the present moment as best you can.   b. you should feel a slight tension in the back of your neck. Guided Instructions for Double Arm Rotations Kundalini Yoga Exercise:  Sit up straight in sukh asana. Relax your body and breath. Turn your palms slightly upward. Extend your arms out in front of you. 4. Duration for Yoga Corpse Pose: 1-3 minutes. Promotes relaxation and peace. c. Benefits of Yoga Corpse Pose:  Allows the body to consolidate the gains from the previous exercises.   d.  286 . Practice Tips for Yoga Corpse Pose: Try to consciously relax your entire body. Lie on your back and have your arms out to your sides about six to twelve inches away from your body.

Oxygenates your blood and gets your energy going. d. Kundalini Yoga Camel Pose: (The following article has Illustrations of Kundalini Yoga Camel Pose).  Make a fist of both hands. 5. 287 . Develops your shoulder and upper back muscles. Begin the Breath of Fire Breathing Exercise and keeping your elbows straight make big circles with your arms. c. Duration for Double Arm Rotations Kundalini Yoga Exercise: 1-5 minutes. with your thumbs inside your fist. The arms should move in sync — outward together and inward together. The circles should be big. The arms should move at a moderate to fast pace. but kept in front of you. while the left arm is moving counter clockwise. Improves respiration and circulation. Practice Tips for Double Arm Rotations Kundalini Yoga Exercise: Don’t give up at the first sign of discomfort.  b. The right arm is moving clockwise. Benefits of Double Arm Rotations Kundalini Yoga Exercise:     Awakens and expands your Heart Chakra.

fingers pointing downward supporting your lower back and arch back as far as 288  . For modified Camel pose have your hands. with toes extended. Step-by-Step Instructions for Kundalini Yoga Camel Pose:  To start this yoga pose. come up onto your knees and have your feet hip distance apart.Picture of Modified Kundalini Yoga Camel Pose Picture of Kundalini Yoga Camel Pose a.

  b. It helps to heal and balances the Navel Chakra. In the full version of Camel Pose. Benefits of Kundalini Yoga Camel Pose:   Excellent yoga posture for overall health and wellbeing. drop your hands back and hold on to your heels. Excellent for the respiratory and circulatory systems. Again you should arch your back. Releases tension in the ovaries and helps the immune system by working on the lymphatic system. Begin Breath of Fire Yoga Pranayama.comfortable. Opens and heals the Heart Chakra by expanding and stretching the chest region. Duration for Kundalini Yoga Camel Pose: 30 seconds . in either pose. The pose expands the abdominal region. by pressing your elbows back. You should be pressing forward with your hips and also expanding your chest region. The posture. 289      .7 minutes c. activates and balances the Throat Chakra. The exercise opens up the hips and builds strength in the thighs and arms. Bestows softness of character.   Now tilt your head back and such that you are facing the ceiling. Stretches and strengthens the shoulders. press your hips out and expand your chest. helping digestion and elimination. and works to heal and rejuvenate the thyroid and parathyroid glands.

290 . Bring your arms out to the side with the palms facing up. just switch to normal breathing instead.d. If the Breath of Fire makes you dizzy or uncomfortable. Shoulder Fly Kundalini Yoga Exercise: a. keeping them straight almost to the point where the palms meet (but don’t clap). Arms are parallel to the ground.    b. Duration for Shoulder Fly Kundalini Yoga Exercise: 1-5 minutes c. As you exhale rotate your arms up. Practice Tips for Kundalini Yoga Camel Pose:  Start with the modified version of Camel Pose and work your way to doing the full version over time.  6. Guided Instructions for Shoulder Fly Kundalini Yoga Exercise:   Sit up straight with your legs crossed (sukh asana). Benefits of Shoulder Fly Kundalini Yoga Exercise:   Works on your shoulder muscles and upper back. Find a good rhythm and continue at a comfortable pace. Balances the Heart Chakra. Now rotate your arms back down to the starting position (out to the side and parallel to the ground) as you inhale.

291 . 7. Practice Tips for Shoulder Fly Kundalini Yoga Exercise: This is the last tough exercise in this kriya and since you have come this far.   d. Good anti breast cancer exercise. Improves the functioning of the lymph nodes and strengthens the immune system. Draws the energy upwards to the higher centers. Relax in Yoga Corpse Pose (#3 above) for 2-5 minutes: While in Shav Asana. why not finish well. Improves lung capacity. With every inhalation feel more and more love radiating from your heart center and flowing through your system. try this simple Heart Chakra Meditation.

later in this book I will give the more advanced versions of this pranayama. Nadi Shuddhi Pranayama. but I think the name that will describe it best is Chakra Balancing Breathing Exercise. the central master channel.Chapter 63 Chakra Balancing Breathing Exercise Breath Control & Yoga Pranayama Book Chakra Balancing | Anuloma Viloma Pranayama THIS CHAPTER HAS A VIDEO. Alternate Nostril Breathing Technique. Anuloma Viloma Pranayama. Pingala and Shushumna. The Ida and Pingala can be considered the lunar and solar channels respectively. Through the spinal column runs the Shushumna Nadi. which must be mastered first. It is essential to balance the flow of energy between the Ida and Pingala channels. Chakra Balancing Breathing Exercise is designed to purify the psychic channels (nadis) through which Kundalini Energy and Prana (LifeForce) flow. There are 3 primary channels for the flow of this energy: Ida. The version given here is the basic technique. BELOW IS THE VIDEO LINK: Video of Anuloma Viloma Pranayama To see the full version of this video please go here… Free Online Yoga Video of Chakra Balancing Yoga Pranayama Background of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama): This is a wonderful and essential breathing exercise to practice before moving on to the practice of other more advanced pranayamas. which run alongside and intertwine the spine. With the Ida 292 . This breath control technique comes from Patanjali’s Yoga Sutras and actually goes by several different names. It is called Nadi Shodhana Pranayama.

Cautions for Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):  As with all breath control practice. Prepares the system for more advanced Pranayamas. promoting peace and tranquility. harmony and rhythm in the entire system. thus awakening the chakras. As the flow through these 2 channels is harmonized. passive. The flow of Kundalini through the Shushumna also induces meditative states of consciousness. male. physical energy. This flow through the Shushumna Nadi activates and balances all the seven chakras. Start slowly and build up steadily. Creates balance. active. only do as much as you are comfortable with. prana and Kundalini start to flow through Shushumna.Nadi responsible for cooling. feminine. Purifies the body by oxygenating the blood supply. Benefits of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama): Primary:  Activates Kundalini Flow through the Shushumna. 293 . Calms the mind. mental energy and the Pingala Nadi responsible for hot.     Secondary:    Improves the respiratory system. Strengthens the nervous system.

Now breathe in through the RIGHT nostril only. This will oxygenate your blood and relax you. lengthen your neck and subtly bring your chin back and in like a soldier at attention. Elongate your spine upwards. For the rest of the exercise the attention should remain on your breath. Do not do this breathing exercise if one nostril is blocked or you are requiring force to breathe through it. This will align the spine with the back of your head. Now gently close the left nostril with your right ring finger and pinkie and releasing the right nostril breathe out through it only. keeping the left closed. Hold your knee with your left hand. Close your eyes. Bring your attention to your breathing and take 5 deep. Preferably in a variation of sukh asana (cross legged). counting mentally from 1 to 4. Fold your index finger and middle finger into the palm of your right hand so just the thumb.        294 . slow breaths though the nose. ring finger and pinkie are extended. How To Do Simple Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):  To practice this breathing exercise sit up in a comfortable position. counting mentally from 1 to 4. Now with your right thumb gently close the right nostril and breathe in slowly and completely through the left nostril only counting mentally from 1 to 4.

 How To Do Intermediate Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):  All steps are the same as above except you should now build up to 15-20 rounds a day and your count should be built up to 24:24 for inhalation and exhalation. Finally. counting mentally from 1 to 4. How To Do Advanced Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):  In the advanced version you will introduce the optimum ratio for inhalation to exhalation. After you reach 24:24 (even with less rounds if you don’t have much time) you can progress to the Advanced version. based on your level of comfort. by 1 for both the inhalation portion and exhalation portion till you reach a count of 12 for each phase. In general though the above breathing 295  . Start with 5 rounds a day and start to add 1 additional round as you make progress. The upper limit allowed is 80 rounds 4 times a day. Build up to 30 rounds a day. Later in the website I will introduce the versions of the Chakra Balancing Breathing Exercise utilizing both. so don’t worry about over doing it unless you are hitting this limit. So now perform Nadi Shodhana Pranayama at the ration 12:24 (12 counts for inhalation phase and 24 for exhalation). start to add to the count. In other words for every count of 1 for inhalation. breath retention and bandhas (body locks). The ratio should be 1:2. exhalation should last twice as long. This completes 1 cycle of Anuloma Viloma Pranayama. re-close the right nostril and breathe out through the left only. or as many as time allows you to do. Also. When you can comfortably manage that move onto Intermediate Anuloma Viloma Pranayama.

breathe exclusively through the Right Nostril. Hints and Tips Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):  30 years. Experiment. If you are looking for active energy. if you are looking to relax or do mental work breathe exclusively through the Left Nostril.technique should be practiced for at least 4-6 months first before combining with breath retention or body locks. Apply the knowledge from this breath control technique to your everyday life and monitor the affects. learn and enjoy. This is a worthwhile mental exercise to try. By bringing the power of your attention to the flow through a particular nostril see how well you can modulate it. Here is the link to Yogi Bhajan’s Kundalini Yoga Website if you want to explore.  296 . on the other hand. It took Yogi Bhajan 30 years to master and perfect the flow of breath through either nostril without the use of his hands.

the pineal gland. In some cases psychic powers associated with a particular chakra are also unleashed. The Ajna Chakra (or Third Eye) eye lies at the very top of spine in the medulla oblongata. body and spirit. 297 . A chakra is an energy vortex. A Chakra is also associated with certain traits and characteristics of the personality and forms a bridge between mind. which resides in a particular location of the body and governs the organs and glands of that region. the nasociliary nerve plexus and frontal lobes of the brain. activating and balancing the mysterious and powerful Ajna Chakra (Third Eye). thus improving the functioning of everything in that particular region as well as refining the associated personality traits and characteristics. It is the potent AUM Mantra meditation technique.Chapter 64 Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers Chakra Meditation Technique to Open Third Eye The second guided meditation technique we will explore in the Free Online Guided Meditation E-Book is a widely used and accepted method for opening. BELOW IS THE VIDEO LINK: AUM Meditation to Rapidly Open Third Eye Background of Ajna Chakra Meditation Technique (Third Eye): The Ajna Chakra is the sixth chakra of the Kundalini Seven Chakra System. THIS CHAPTER HAS A VIDEO. Chakra Meditation means to activate and balance a particular chakra. It relates to the pituitary gland.

Each chakra can be activated by several means. it is also called “Eye of Shiva” or “The Divine Eye” for it’s awakening implies the higher stages of meditation and wisdom. Increases and refines awareness. Similarly. Provides clarity of thought. Tools required for Ajna Chakra Meditation Technique (Third Eye):  An alarm clock. This chakra is also called the “Third Eye” as the activation gives one the power of intuitive knowledge.Ajna Chakra literally means “To Command”. Allows one to connect to the “inner guru” or “higher self” for guidance and inspiration. 298 . Benefits of Ajna Chakra Meditation Technique (Third Eye): Primary Benefits:      Builds the power of intuition. stopwatch or other time device. each chakra is associated with a particular seed sound (Beej Mantra). In addition. In this guided meditation we will use the physical trigger point of the chakra (kshetram) as a point of concentration to activate it. Bestows and increases Psychic Powers. it is called the “Guru Chakra” as its activation connects one to the “Inner Guru”. which can be utilized to awaken it. In addition. insights and wisdom. For the Ajna Chakra the Beej Mantra is the primordial sound “OM” (AUM) and this guided meditation will be using that as well.

lengthen your neck and subtly 299   . Allows for non-verbal communication. Elongate your spine upwards. Promotes flow of Kundalini Energy into the higher centers. Promotes health and wellbeing. Builds the Yogic Mind or Neutral Mind. Build the power to read others and detect their subtle and gross energetic conditions. Builds focus and ones pointedness of the mind. Cautions for Practicing Ajna Chakra Meditation Technique (Third Eye): Do not strain when holding shambhavi yoga mudra (detailed below). Improves your vision. which is free from attachments of the ego. Guided Ajna Chakra Meditation Technique (Third Eye): Follow the step-by-step guided meditation below to practice this technique:  Sit in a comfortable cross-legged position. Set your alarm or other time device for 20 minutes.   Secondary Benefits:      Promotes the ability to have Lucid Dreams. You may also sit on a chair or lean against a wall for this meditation.

One chant of OM (AUM) Mantra should last for the entire exhalation. you can place them on your knees. Keeping the head straight look up at an imaginary point in the middle of your forehead. Now inhale deeply and begin to chant in a soft. Close your eyes while holding this mudra. It is a long “Oh”. just above the eyebrows. Try to remain as still as possible. Once all the air has been expelled. This will oxygenate your blood and relax you. Do not strain excessively. This eye position is called shambhavi yoga mudra. This will align the spine with the back of your head. Once you have completed the meditation. steady voice the manta OM (pronounced AUM). If your eyes tire from shambhavi yoga mudra release the mudra but continue to chant the OM (AUM) mantra as above. This will relax and comfort your eye muscles. inhale fully again and begin to chant the mantra once more. Reapply the mudra again when ready. like a soldier at attention. Continue for the duration of the meditation. followed by a semi long “Mmmm” during each exhalation.bring your chin back and in. slow.       300 . slow breaths though the nose. Visualize the OM sound coming from a point in the middle of the forehead just above the eyebrows and emanating throughout your entire body. rub the palms of your hands together to make them warm and place them on your eyes as you open them slowly. Rest your hands in any comfortable position.  Take 5 deep.

A bindi is the colorful decorative dot placed in the middle of the forehead and was originally designed to provide continual stimulation to Ajna Chakra by way of its Kshetram (physical trigger point). I will provide a variation that only requires silently chanting OM Mantra and therefore can be practiced almost anywhere. 301 . while visualizing the sound flowing into Ajna Chakra from your forehead and then silently chant “Mmmm” as you exhale. but it is also raising your level of awareness and consciousness .Hints and Tips for Ajna Chakra Meditation Technique (Third Eye):  There are many variations to OM (AUM) Mantra chanting for the activation of Ajna Chakra. remember that not only does it look oh so fine. The rest is the same as the guided meditation above. This is resulting from the tradition of wearing a bindi. visualizing the sound leaving your forehead from Ajna Chakra. Follow all steps from the guided meditation above except instead of chanting OM (AUM) Mantra out loud.not bad for a dot. Secret of Ajna Chakra Meditation Technique (Third Eye): Many women today are actually practicing Ajna Chakra Meditation without even knowing it. as you inhale chant “Oh” silently. So next time you wear a bindi.

Chapter 65 Week 5 Syllabus: Objectives: Knowledge:    Learn advanced mind meditation and advanced gyan yoga. Review any material from previous 4 weeks as necessary. Plough Pose. Sheetali Pranayama Sodarshan Chakra Kriya. Maha Bandha. Kundalini Yoga Lotus Pose Yoga for Healthy Weight Loss Set. Vajroli Mudra. Learn chakra yoga techniques. Crane Pose. Comprehensive Guide on How to Teach a Yoga Class The Yogic Mind – The Perfected Mind Daily Practice: Pranayama: 3-11 mins 302 . Articles for Study:    How to Build a High Traffic Website – SEO Tips. Techniques:           Learn Learn Learn Learn Learn Learn Learn Learn Learn Learn Lion Pose to Detoxify the Body. Wheel Pose.

5 mins        Lion Pose to Detox the Body Tantric Technique for Sex Chakra Activation – Vajroli Mudra Yoga Exercise to Direct Sexual Energy – Maha Bandha Wheel Pose Plough Pose for Multi Chakra Activation Crane Pose for Balance Kundalini Yoga Lotus Pose Yoga: 5-10 mins  Yoga Exercises for Healthy Weight Loss Meditation: 3 mins – 31 mins  Sodarshan Chakra Kriya 303 . Sheetali Pranayama Yoga Poses: Each Day Learn and Practice 1 Pose .

but if optimized correctly. Traffic Sources: 1. Not only does this give a great impression of your business. So how do you go about building such an envious website. especially a service-oriented business. which can lead to new clients and sales. such as yoga and meditation. let me give you a list of possible sources for your website and then I will concentrate on how to you can build a high traffic website and specifically how to win the search engines over. SECTION 1 – Traffic Sources As I mentioned above. and I will indicate all the various sources for you here. can be a great source for attracting new clients and being an additional source of significant income for you. that a yoga or meditation center is. If you can win the search over then you will have taken a huge step towards a successful and lucrative business. This is traffic from those searching the Internet with keywords related to you your business. the number source of traffic for you should be organic search traffic.Chapter 66 How to Build a High Traffic Website – SEO Insiders Tips One of the most important aspects of a business today. Social Media 3. Search Engines 2. But. Direct Traffic 304 . Let me show you . is having an impressive web presence. There are many sources for getting traffic to your website.

4.stumbleupon. I do though suggest you build some presence on these sites as they can get your website started nicely and also.com www.com www. Referral Here are a few words regarding each of these sources. In addition. and can vanish once you stop putting in the hours to generate it. By fickle.com You will notice I have included the Social Networking sites with the Social Book Marking sites above.com www. The sites that are amongst the best for such traffic are… www. Direct Traffic: These are readers and visitors you have built up and now have bookmarked your site and visit it directly.com www. Social Media: Social Media can be a great source of traffic. as they are all require and use just about the same philosophy. 305 . I mean this traffic tends not to spend much time on your website or become part of your community. this kind of traffic needs a continuous time commitment on the Social Book Marking websites.digg.reditt.delicious.com www. but in general such traffic comes in a burst and is fickle. does give you some exposure for sure.facebook.twitter.

In addition. A blog allows you to constantly and easily update your website. So I am going to give you some tips on creating such a website first. A blog will save you a great deal of time and effort. 306 . which is the number 1 source of traffic for website on the Internet today. a good website is still a must. Build a Blog: I strongly recommend that if you are launching a new website.Referral Traffic: This is traffic you get from links on other sites which visitors click to come to your website. Now I will move to the section of SEO. So SEO is going to be the key to building a high traffic website. make it a using a blog technology. In other words. SECTION 2 . and here a good website can make the difference between getting a customer or not. I want to remind you here though that a good website can be very helpful to impressing clients.Website Basics Search Engine Optimization (SEO) is the science of how to optimize your website so that it is a magnet for search traffic. a blog lets you keep your students up to date with your postings and helps organize everything for you chronologically and easily. will most certainly check out your website to learn more about your service. students who have seen or heard about your yoga or meditation classes. And this does not depend on traffic. thus giving search engines new material which they like. where I will also give you guidance on how to build your site as well. while at the same time appealing to your customers and the search engines. which is actually a prerequisite for a high-traffic website anyway. even if it does not get a lot of traffic. so whether or not you are looking for a high traffic website.

Web hosting is already cheap.Com and I have found it excellent. it is not expensive and will be worth it for sure. and paying that extra $10 a month. The hosting I have with Pair costs me around $25 / month. which can enhance your blog immensely. One more advantage of using a good service is that they will have upgrade paths available to you to handle your traffic as you grow. The one caution I will give is that if you plan of using Wordpress. In the end though. not the cheapest one. and it is well worth that. but you will have a longer learning curve. Get Your Own Domain Name: Don’t use the blog services where you have a sub-domain. Web Hosting: Don’t use the cheapest web hosting you can find. if you are serious about having a high traffic website. Mastery of Meditation and Yoga.Use Wordpress Software: I suggest that you use Wordpress to build your blog. it helps to be computer savvy. is a blog and uses Wordpress as well. This is free software and there are many addons (plugins). My website. If you are not. I use Pair. Later I will discuss how domain name can help with SEO. Read reviews regarding your service and pick the best one.htaccess file and manage your own data servers. You should also be able to modify the . freely available for Wordpress. The hosting service you choose should allow SSH access to your server. along with FTP of course. it is worth the effort. will be well worth it for having a reliable and top of the line web hosting company. 307 . Get your own domain name. it is still possible.

I think that is a good indication of the value of the SEO secrets I am sharing with you . If you are unable to see the chart for any reason. I am going to discuss several aspects important to SEO in each of the sections below. Before I give you this inside information though.anmolmehta. is due to the SEO strategies I have employed. drive organic traffic to your website.SECTION 3 – SEO Insider Tips Now finally we are ready to discuss the SEO details which will get your high ranking on the search engines and thus.com/blog/2009/10/06/mastery-ofmeditation-and-yoga-passes-3-million-hits-and-growing-fast You can see from the graph above the phenomenal growth of my blog and I assure you that the primary reason for this. 308 . Simply look at the chart below of how my website (www. I want to show you why you should feel confident in what I have to say.com) has fared with regard to traffic growth in the 3 short years it has been online. you can find a similar one on my website at the following URL: http://www.anmolmehta. and implementing this strategy will certainly go a long way in getting your site the traffic it needs to flourish.

Also. who is the big boy in the search space. 3.I am going to break down SEO into the following aspects and go over each of these parts with you in detail below. Webmasters know the well-known formula that Google generally uses to determine the importance of a page and how it will do on a search result. unless you buy an aged domain within the yoga and meditation sphere. The age of the domain. but there are other aspects of a domain that you should know about which would help you with SEO. Keywords in Domain: It is often recommended to have your most important keywords and keyword phrases. A. But having done this. you really can’t control. such as yoga and meditation in your domain name. 2. Domain SEO The SEO I will discuss is to win over Mr. if you optimize for Google. 309 . This makes up for the missing keywords in my domain name. 4. and here are those. you will still get decent traffic from the other engines as well (Bing and Yahoo primarily). Domain SEO Page SEO Link Building Misc Topics 1. I always make sure I use keywords and keyword phrases in the URL of my pages. as that was the “branding” for the service that I was offering. Google. but you can also do as I did and make your domain you name if you like. 1. I went with the name. This is the Age of the Domain and the number of links coming into the particular domain.

and although now links are. What you should do is ensure that the Register where your domain is registered has full contact information for you. 2. every bit will help you get the edge. Page SEO: Once you get the domain pieces in place you. There is debate on whether the title should be long or short. but from my experience both work fine. In this very competitive category. This includes phone numbers. such as five years. It is still very important. etc. page SEO used be the most important piece of optimization. This gives the search engine confidence that you are in it for the long haul and it will give you better weighting. Domain Register: Now we are getting into the more subtle aspects of SEO. page SEO should not be ignored. address. What is key in the title is that the keywords or phrases that you want the particular page to show up on search engines should be in the title. 310 . Earlier. Title: The most important aspect of you page is your title.B. A. Length of Domain Registration: Register your domain for a long term. C. Here are the key pieces of page SEO. it will be time to create pages. and should be early in the title. email. This is again to get a small SEO boost. So don’t go for cute or clever titles go for titles with your keywords in them. have your hosting service activated and Wordpress installed.

Of course. Insider Secrets: So now let me share with you some not so well known SEO tricks with regard to page optimization. you want to use the html header tags in a page. Search engines love order. Start with the “h1”. Use the “alt” tags in pictures you embed in your page to give the engine more information on the page contents. Put your keywords in here. but with emphasis on their occurrence towards the early part of the page. As you start building out your website you will start to get better and better at doing this and soon it will not take you very long to create and populate these fields. D. In addition. try to put your keywords in these tags so they are highlighted for the search bots (search engine algorithms that visit your pages and are responsible for indexing the world wide web). so order your tags correctly as well. and use them correctly. “h3” and “h4” tags in a nice structured way. then put them in “bold” or “italics” as a minimum highlight. outgoing links to other 311 . after all they are based on algorithms. Meta Fields: It is a very smart idea to use the meta keyword and meta description fields on an html page. In addition. followed by “h2”. Many search engines will use your meta description directly in describing your page on search results. so this is your chance to “sell” the page to the reader. Here you want them distributed throughout. C. so they click and come to your website. which will give you the edge.B. Preferably in the first sentence of the paragraphs. Page Structure: Next it is important to have the keywords in your page content. and make the description very attractive. and early in paragraphs. If you can’t get your keywords in the tags.

Links are essentially counted as votes for the page and the more good incoming links a page has. so find that right balance. can also help. which have high page rank. From a link perspective you want to understand that page rank flow from one page to another it is linked to. Finally. so the higher the page rank of the page where you are getting the link from the more power that link will have for your page. One aspect of a good link is the page rank of the page the link comes from. 3. This is of course easier said than done. Page rank goes from 1 to 10. which rank highly for your keywords. 312 . Google uses a term called “Page Rank” to rank how important a page is on the Internet. The second aspect of a good link is the relevancy of the page where you get the link from to the content of your page. when you respond to comments for your article in your blog. and you will soon learn the art of writing to humans and bots at the same time . You will notice I said “good” links above and let’s start with that. you have to include SEO elements in your page to some degree otherwise you wont have any readers at all. from a keyword perspective. The more closely they are related. repeat the keywords in your response if you can. Readers wont like that. But. So you want links from similar pages. Link Building: As I mentioned the most important aspect of SEO now is link building. with 10 being highest. but this is your goal when it comes to your link building campaign. One warning I want to give you though is to be careful that your page does not end up reading like spam. the better that link is for you. the higher it will rank for the keywords it’s optimized for.pages.

B. These you can certainly do. Here are some ways of doing it. but you must either pay or become an editor to do so. There are three dimensions to getting these links. Free Listings: Many directories allow for free links to be submitted for inclusion. 1. C. which has your keywords in it.Finally. 313 . Paid Listing / Editor Option: There are also great directories (high page rank) where you can get a link. most of which I have used successfully. Generally yoga or meditation. Directory Linking: Getting directory links is the place to start. when you are just starting out and trying to get noticed by the search engines. They may ask for a link back in exchange. a good link is one. Make sure you are picking the best category for your domain of course. you want the link text to have that phrase in it as well. So if you have a “Beginner’s Meditation” title page. One thing I will say about link building is that it is time consuming. Paid Listings Only: The third type of directories is the really big ones like the Yahoo directory. which will require a payment for listing. but really for creating a high traffic website you don’t have much choice. A. when pointing back to your page. Depending on your budget you can decide which route you want to take. There are worth it too. So now that you know what a good link how is do you go about getting links for your website and pages.

For example. the third aspect of a good link is the anchor text. Doing something like directory listing is pretty clear and you can have a company do the leg work for you. make sure you put your keywords as part of your name. Here you essentially email other websites and request a link exchange with them. Blog Networking: Blog networking can also be done via trackbacks and ping backs. I use “Anmol Mehta | Mastery of Meditation”. As you recall. In most cases your name will be the link. but be careful of using such companies for getting links. Many webmasters will be willing. would tell search engines that you are trying to game them. Link Exchanges: The next method of link building is via link exchanges.You may wish to know if it is ok to use SEO companies to do this work for you and the answer is yes.AnmolMehta.com. and then the other blogger’s article will create an automatic link in it’s comments section back to your article. B. These are links you get from other blog articles. but be careful. So you write an article. to get the term meditation in the anchor text of the link back to www. Blog Networking: A. but the larger ones you may need to wait for until you have some page rank yourself 314 . 2. and they could hold this against you. Comments: The next method of getting back links would be commenting on other blogs in the yoga and meditation niche. which you link to in the body of your article. Getting links from “spam” sites. where you are not sure where those links are going to come from. in which you put a link to another blogger’s article. so when you leave your comment. Pretty cool huh ? C.

before trying. For pure blogs, you make this exchange via using your blogroll. D. Blog Carnivals: You can use Blog Carnivals to get links to your articles as well. Here you essentially submit your articles to “Link Carnivals” that other bloggers hold. These carnivals collect links to other blogger’s articles on particular topics. So you can submit your article links to such carnivals and this is done at the following website: www.blogcarnival.com. E. Forums: Similar to comments you can also get links via making posting on forums, social networking sites and discussion boards. Often here your signature or profile can contain a link to you site, or you can put links in when you leave your message. Some forums may require you to leave a minimum number of posts before you can put links in your message. 3. Article Directories: Article directories are large repositories of articles that writers can submit which owners of websites and e-zines can use as free content. Essentially, the key here is to have links to your website and articles in the Author Resource area that is allowed for the articles you submit. What happens as a result of this is, that you get a link back from the article repository itself and you get a link whenever the article is used by other webmasters. The agreement of course that webmasters have with the article repositories is that they must keep your Author Resource intact when they use your article.

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4. Miscellaneous Methods: In addition to the above well-established methods there are also many other miscellaneous methods that can be used to get back links. Here is a list of such methods. A. Press Releases: Here you do a press release, which sends your information to various online media agencies, thus earning you exposure and back links. B. Social Bookmarking: Google is now index links on sites like Twitter, so that is another way to get backlinks. C. Profile Pages: Also, links on your YouTube profile page or Squidoo Lens page is a way to get backlinks as well. So there you have a lot of detailed information on how to build your website and how to optimize it for search engines. As I mentioned having a high traffic website, will go a long way in helping you create a successful yoga or meditation business and attract clients and additional income.

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Chapter 67 Comprehensive Guide on How to Teach a Yoga Class
Teaching Yoga & Kundalini Yoga Class Part 1 My good friend and author of the great Yoga Blog PranaFlowNZ, KaraLeah Grant, dropped me a note the other day with a suggestion that I give some pointers on how to teach the yoga techniques and meditations that I publish here on Mastery of Meditation & Yoga. I thought this was a great idea, and so would like to kick off this new topic with a discussion of how to teach a great yoga class in general first. Also, going forward I will include teaching tips for the exercises and meditations as well that make up the free yoga & meditation ebooks and videos. I obviously love to teach, which is luckily also the Universe’s plan for me and is what I was born to do according to my numerological reading, and if through this website I can help others to become great yoga and meditation teachers as well, it would just be icing on the cake . For those who have not taken a live Kundalini Yoga class, I strongly suggest you to try one. It is quite a blast. Here is an article with my thoughts regarding the Benefits of Group Yoga Practice. What I will present below is the sequence and details that I have found to work best in teaching a yoga class. The instructions are specifically for a Kundalini Yoga class, but they certainly apply to any other type of yoga class as well.

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Typically a single class can be broken down into 3 phases. I will call them, Orientation, Warm-up and finally The Work. Below is how these come together to form a great class and a great, transforming experience for the students. In this article I will cover the Orientation phase, and in the next part will cover the other 2 phases. One final note before I jump ahead is that this is also a great sequence for you to follow for your own personal yoga practice. Teaching a Yoga Class Phase 1 - Orientation: Objectives: Get the students settled in. Ensure the spacing is correct for safety and comfort. Get their mind and awareness into the here and now. Introduce/Accomplish some silent meditation. Give a short overview of the yoga style, class structure and planned yoga set. 6. Give important practice instructions to the newbie. Yup, in every class I try to cover the above, unless there are no new students there. If all the students are veteran yogis, then you can skip items 5 & 6. To tell you the truth, such classes are sometimes more fun for the teacher, because it means the intensity can be turned up a notch and more challenging techniques can be practiced. Here now are details of each of the items above. Items 1, 2, 3 & 4 Above: As the students file into the class, I make sure the early ones move up and near to where I sit, as for some reason students always tend to keep more of a distance from the teacher than they need to. I don’t like to feel lonely sitting all by my lonesome self at the head of the class . This is of course so that the late comers, and there always are some and you know who they are , can join in towards the back. 318 1. 2. 3. 4. 5.

I am also making sure during this time that spacing is good between students, which generally mean that they should be able to spread both arms out to their sides without hitting anyone. In addition, I am usually pointing out cushions, mats, water, etc to newcomers as well. Shortly I announce the start of the class, and immediately get everyone to start long deep breathing. After few long deep breaths, I give instructions to start breath awareness meditation (posture, technique, etc). I find the long deep breathing initially gets everyone to relax and awaken, and the breath awareness meditation (essentially Zazen - Zen Meditation Technique) gets everyone’s mind into the present, where all the work is going to get done. I will vary the demands of this meditation from time to time, depending on the expertise of the students present. During this time of Zazen, the last few students generally arrive and I move onto items 5 & 6 next. Item 5: Now I give a short overview of Kundalini Yoga, what it entails and how it works. This is for the new comers, thus the veteran yogis can just tune me out and continue to work on their meditation. Specifically here I mention the mechanisms Kundalini Yoga uses to work it’s magic and also, some details of how this all helps to rejuvenate and heal the body/mind complex. You can get details on this information in the Introduction to Kundalini Yoga article. In addition, I let the students know what the class structure is going to be exactly. I find this helps put them to ease and helps them know how the class is going to flow. I also here let them know which particular aspect of their being we are going to focus on today (the theme of the Yoga Set), as I always find sharing this information to be very motivating and encouraging to them. My class structure is generally the following…

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     

Meditation and orientation period. Tuning in to their Higher Self and the Universal Energy. Breathing exercises (pranayamas) to get their energy going. Warm-ups. Main Yoga Set. Relaxation.

Item 6: This part is perhaps the most important aspect of the orientation and here I now give the key guidelines I want the students to follow. Essentially the following points are covered here.

I tell them, I will demonstrate first the pose or exercise, which after observing they do with their eyes closed. All breathing is done through the nose, unless otherwise instructed. Use the modifications for tough exercises. To not overdo, be careful with injuries and work around them whenever possible. To not compete and not worry about how anyone else is doing. Throughout the class to do the practice will full awareness.

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Here are 2 articles that cover these and other important yoga guidelines: 10 Important Guidelines for Kundalini Yoga Practice & Essential Beginner’s Guide to Yoga Practice. 320

In the next part of this series I will cover the Warm-up and Work phase of teaching a fantastic yoga class. Part 2 In part 1 of the series, How to Teach a Fantastic Yoga Class, I explained that there are typically three sections to a Yoga Class. These I called, Orientation, Warm-up and the Work. In part 1 I also went over the orientation section and discussed what items one should cover in that section. In part 2 here I will cover the Warm-up phase, which when well put together, goes a long way in helping make the class a terrific experience for the students. Phase 2: Warm-up Don’t ever underestimate the importance of the warm-up phase. Also, don’t underestimate the benefits it bestows. A well planned warm-up, will not just help the students get the most out of the set you are planning to teach, but in and of itself will cover many areas that should be worked on a daily basis. These two points are what I take into account whenever I am designing the warm-up phase. In addition, you should also start a class by helping the students tune in to their Higher Self and the Universal Mind, to get protection, guidance and inspiration. Here are the objectives you should shoot for with the warm-up section: Objectives:   Tune in to your Higher Self / Universal Mind. Get the students energy going.

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Cover the must do everyday yoga stretches and exercises if possible. Prepare the student’s body for the final yoga set, so they can get maximum benefit from it.

1: Tuning In Always start a class with tuning in. Yoga is not just a physical science. It is a spiritual science and without spirit, you may as well be doing aerobics or something. In yoga, whether you have been explained it or not, you are dealing with cosmic energies; you are dealing with, Kundalini & Prana. Such energies should be approached with respect, and the purpose of tuning in is ask your Higher Self and the Universe for Protection, Guidance and Inspiration. This ensures the energies do not harm you, you are guided correctly and you are provided ample inspiration to see the journey all the way back to the Source. This tuning in you should also do prior to doing your personal yoga practice as well. There are many ways to tune in and accomplish the above. Silent prayer, chanting of the AUM mantra or the beautiful Ong Namo, Guru Dev Namo mantra that we use in Kundalini Yoga. You can see an actual demonstration of this tuning in the following video article: AUM Mantra Video for Starting Yoga Class. Also, for teachers who teach classes in club and gym settings. I have myself taught in such environments and have had no problems in including this tuning in phase in those classes as well. So don’t shy away from it simply because you think the students will be turned off. Do it with confidence, and they will embrace this aspect of the class wholeheartedly.

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2: Energize the Students: After the meditation period and tuning in phase the students are calm, peaceful and relaxed… really they are tooooo calm, peaceful and relaxed , so it’s time to fire up their systems to get their energy flowing and get them going. So hit them with some powerful vitalizing pranayamas here. Here are some suggestions. 4 Part Deep Breathing Kapalbhati Pranayama Breath of Fire Bhastrika Pranayama 3-4. Daily Essentials & Essential Warm-ups: Here I make sure I cover as much of the daily essential work as recommended by yoga as I can. I almost always make sure we do Butterfly Pose, which is great to start off with and we also do Forward Bend, to stretch the all important life nerve. One tip is to do these 2 poses before the breathing exercises so that the students, who have by then been sitting with legs crossed for some time, get a chance to stretch their legs. In addition, you can do these 2 exercises with Breath of Fire (or Long Deep Breathing) so you accomplish the task of firing up their energy as well. Next in the warm-up section I will do the all-important Spinal Warmup Series. This is not just great for getting their back, hips, neck, shoulders, etc warmed up, but this set heats up the cerebrospinal fluid which runs through the spinal cord. This is key, as it maximizes the benefit of the yoga set you plan to do later, as through the spinal cord run the main energetic channels which carry kundalini and prana up and down the primary energy centers (chakras). For some more details of how this works you can read the article Introduction to Kundalini Yoga.

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One addition note, is that if your yoga set is not going to do any abdominal work, then include some navel, third chakra work in this section as well. This is also an area, which one must work on each day. Here are 2 sets from which you can get some good abdominal exercises to use. Core Abdominal Power Yoga Exercises Terrific Ab Yoga Workout to Shape Stomach In the final part of the series I will go over the Work phase of teaching a yoga class. If you are a yoga teacher and would like to share any of your warm-up tips, please feel free to do so in the comments section below. Part 3 If you have followed the steps laid out above in parts 1 and 2, your class should be going really great already. The students should feel very comfortable, be well warmed up and should get the sense that they are in the hands of an experienced Yoga Master. Now it is time to do the more intense yoga exercises, which makes up the core of the class. This is the section, which I call The Work. This is phase 3 of your yoga class. Phase 3 - The Work: In this phase of the class you are going to do the set, which you indicated to them in the Orientation phase. It is the set, which you are building up to and it should be a set, which has a particular theme or purpose. In Kundalini Yoga such sets are called Kriyas, and there are Kriyas designed for a very wide range of purposes. From working on a particular body system, such as the digestive system, to working on a particular trait, such as confidence, to dealing with certain conditions, such as insomnia, to working on a particular body of light, such as the Aura, etc, etc, etc. You will find some excellent kriyas in the Free

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Online Kundalini Yoga Kriyas E-book, but there are many more you should be familiar with already if you are a Kundalini Yoga teacher. Objectives for Phase 3 of Your Class: 1. 2. 3. 4. 5. Give all students an appropriate workout Ensure they are safe Have period of relaxation Ending prayers Question & answer period

1-2. Give the Students a Safe Workout: Kriyas come in all level of difficulties, but generally your class will have students with mixed levels of capability, so it is really important to have modifications for the difficult exercises in mind. This ensures that all students will be able to participate in the poses and exercises for that particular set, and that all students will get a workout relative to their level of expertise and capacity. Also, during the set the following statements I find to be helpful:
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Don’t forget to remind them to not overdo it. For motivation, remind them that the chance to do yoga and such spiritual practice is a rare opportunity. For motivation, remind them of the value of each exercise and how it is helping their body and systems. For motivation, tell them not to give in to their constantly complaining mind. For motivation, tell them to go a little further than they have gone before.

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3. Relaxation Period: After their set (which should be the end of the physical aspect of you class), a relaxation period is a must. Have them do Corpse Pose for Relaxation now, and see the details for how to instruct them for that in that article. This relaxation period is a must to maximize the benefits of all the hard work your students have done, so plan your time accordingly. 4. Ending Prayers: At the very end of class, after the students have risen from their relaxation period, it is an ideal time for a few important prayers. Here are the 3 prayers I do at the end of every class. To pray with power and focus; so the thoughts manifest in reality, have them inhale deeply hold their breath and then prayer/visualize. So before each of these prayers below, have them inhale, hold their breath, focus their mind and then do the prayer. Then exhale and move on to the next prayer.
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Visualize you and your life exactly as you want it to be. Send out a healing prayer to someone who you know needs it. Pray for peace and love on Mother Earth, and peace and love in everyone’s heart.

5. Question / Answer Time: Since a Kundalini Yoga class has a certain rhythm and flow, I request the students to ask their questions at the end of class. As long as you are very clear in your instructions, have followed the guidelines laid out above and do good demonstrations before the poses and exercises, this works very well. So at the end of class, relax, sit back and allow the students who want to ask questions to do so, other 326

who are doing this noble profession. So there you have a very detailed and comprehensive guide on how to teach a yoga class.students can stay for this period. find it useful and hope it helps make your yoga class a fantastic and transforming experience for your students. Hope all you teacher out there. or leave if they want to. 327 .

intelligence. this is the mind we look to have emerge and persist during our meditation practice and beyond. jyana yoga.The Perfected Mind Summary: In Kundalini Yoga the Yogic Mind. These are insights that emerge due to direct perception of that which is taking place within the inner walls of the human mind. enlightenment. Here is the quote that I noted after such a session of insight meditation: The Yogic Mind . This mind is also called the Neutral Mind and it’s development leads to enlightenment. and for those of us drawn to meditation.The Neutral Mind – Quote There have been suggestions to just say no to struggle. brain development. to negate it.Chapter 68 The Yogic Mind .Insights from Advanced Meditation Practice This series is about insights that occur during advanced stages of Silent Mind Meditation. meditation technique. krishnamurti. Krishnamurti. there have been suggestions to not-resist struggle 328 .The Perfected Mind . insight meditation. The silent mind meditation technique employed belongs to the category of Jyana Yoga or advanced Zen Meditation and is closely related to the work of J. zen meditation. meditation practice. Buddhism. Hinduism The Yogic Mind . Key Concepts: yogic mind. The quote below is from the notes put down after such meditation sessions. is called the fourth spiritual body. neutral mind.

The point that I think is very rare to grasp. But we must have the relentless passion to not engage in it. such as being mindful. there is simply insight flowing under 329 . I mean to comprehend completely. and is only really understood by those who actually practice meditation seriously. but here we are indicating something much more precise. to neither indulge and also. prior to the onset of the next thought. When one comprehends thoughts in such a way. so that it weakens and eventually dissolves. Most conversations regarding meditation simply speak to attitudes.etc. Here. Such digestion of thoughts requires fantastic observation.The Neutral Mind – Analysis The above is the greatest application of the Yogic Mind. so that no aspect of any thought goes unnoticed. The idea is really to do both simultaneously. To be wielded as an instrument of keen observation. etc. kind. These attitudes are absolutely wonderful and emerge naturally as a result of your spiritual practice. Just. This impulse to do. to be occupied. fundamental and "real time". observe just let it go. we are speaking of the human capacity to devour each thought completely. to try. to not resist. The Yogic Mind . to be able to observe the Truth in action and this is worth praying for. is very deeply ingrained and will not easily fall away . By devour. In other words. It puts forth what should be done and resists being simply observed. calm. Just as the body first resists to being made to be still.or subside. only then is there neither resistance nor indulgence taking place. is that we are talking here at the level of individual thoughts. so does the mind resists to not being catered to. This is true mastery.

the beginning is the end. this is Insight Meditation.the full light of awareness. This is intelligence at work. Mediation of this nature is illumination. If you have understood what has just been described. This is Jyana Yoga and Vedanta. 330 . This is the Yogic Mind. Any deviation from this observation is the return to the ordinary mind. This mind is the Neutral Mind in action. The Alpha is the Omega. then you understand what is meant when one says. is awakening.

I remind them they are Kundalini Yoga students and they we Kundalini Yogis are fearless and have no inhibitions. don't overdo this exercise and build up your capacity slowly.Chapter 69 Lion Pose to Detoxify the Body This particular Kundalini Yoga exercise is excellent for cleansing your body of toxins and helps you to detoxify your entire system. One last thought before I jump into the details of this terrific pose. This pose is officially a part of Kundalini Yoga Warrior Kriya. as it is a Hatha Yoga pose. weird. crazy or even downright embarrassing . We do whatever is necessary to make spiritual progress. She asked us to do this pose and afterwards commented that she could immediately tell the Kundalini Yoga students apart from the rest. As with all yoga techniques. This particular exercise will be part of the following 3 free e-books here on Mastery of Meditation. because they are absolutely not shy and seem to have no social inhibitions when asked to do yoga exercises that are a odd. It can be added to the end of any Kriya and should be done prior to the final relaxation period. where a Hatha Yoga teacher was teaching the class. So remember this if you feel uncomfortable doing the exercise below. a Kundalini Yoga exercise as well as a yoga breathing technique: Free Hatha Yoga Poses. I was once attending a yoga camp in upstate NY. and it uses a powerful breathing technique to help purge and cleanse the system. I tell my students exactly that when I ask them to do any technique which is strange or embarrassing. which is an advanced kriya that I will publish in the future. 331 . Online Kundalini Yoga Exercises & Free Yoga Breathing Exercises E-book.

don't worry about how it looks. don't hold back. just go for it! Yoga Exercise to Cleanse & Detox Your Body Illustration #1 Detox Yoga Dog BOF Illustration #2 Detox Yoga Dog BOF 332 .It is cleansing your system of garbage and toxins.

Now begin to pant like a dog. Duration for Detoxifying Panting Dog Breath of Fire:  1 . sit up on your heels in Rock pose. All the breathing should be taking place through the mouth. You are a Kundalini Yogi. except lean forward slightly.  Now open your mouth wide and stick your tongue out as far as it will go.5 minutes. Remember what I said above and don't hold back.  333 . If 1 minute is too much you can start with 15 seconds and build up from there as well.Yoga Exercise to Cleanse & Detox the Body: a. this is toxic heavy metals being release and cleansed from deep within your tissue. c. Instructions for practicing Detoxifying Panting Dog Breath of Fire:  Yes the pose is called Panting Dog Breath of Fire!  As illustrated above. just stick your tongue out and pant like a dog. The pace should be fast. just like a tired dog panting. Emphasize the exhalation. and with every exhalation your stomach should be contacting in towards your spine sharply (similar to Kapalbhati Yoga Pranayama in this way). Benefits of Detoxifying Panting Dog Breath of Fire:  Detoxifies and cleanses your system of garbage. toxins and heavy metals. Strengthens and tones your abdominal muscles. If you feel a metallic taste emerging on the back of your tongue. Rest your hands on your knees as shown. keep going!   b.

Practice Tips for Detoxifying Panting Dog Breath of Fire:  Like I mentioned above. to further help wash out any released toxins. I also recommend drinking plenty of water once your yoga session is completed. d. After doing this cleansing exercise. It really will help cleanse and detoxify your entire system. we can't afford not to incorporate Panting Dog Breath of Fire into our routine from time to time.  Builds your respiratory capacity. It helps your system purge itself of any toxins that have been released into the blood stream as a result of the Kriya. you can add this exercise to the end of any Kundalini Yoga Kriya.   334 . Promotes good health and longevity. Given the amount of pollution in our air and water.

If you are not familiar with chakras. Kundalini Yoga (Hindu or Sikh versions) is actually Kundalini Tantra Yoga. which is to purify and balance the chakra system. It is a misunderstanding to think of tantra yoga as just sexual yoga. provided step-bystep instructions on how to practice it and also provided some practical 335 . You can read the details of that technique in the article: Ultimate Tantric Yoga Technique to Raise Sexual Energy . and is essentially the use of tantric techniques to purify the body. The practice I will detail today. Previously I have detailed a very powerful tantric technique. and it is a fundamental part of tantra yoga practice. Below I have detailed the benefits of this technique. you can first read the following article: Kundalini Yoga Seven Chakra System Overview. In fact. is subtler than Sat Kriya.Chapter 70 Tantric Technique for Sex Chakra Activation Kundalini tantra yoga practice is essentially the high art of awakening the chakras to promote rapid spiritual advancement and personal mastery. balance the chakras and awaken kundalini. but it is also an excellent tantric technique to help you harness and master your sexual energies. The Tantra Yoga technique that I will detail today. is an example of a tantric technique which falls into the subcategory of sexual tantra. tantra yoga is much more than just that. Although there is an entire segment of this science dedicated to the use of sex as a means of awakening kundalini to accelerate spiritual evolution. it is consistent with the overall aim of tantra yoga practice. which when practiced sincerely and consistently.Sat Kriya. helps you raise the vibration of your sexual energy and helps you master your sexual dimension. This technique is called Vajroli Mudra. but as you will see.

This will align the spine with the back of your head. Improves sperm strength and sperm count.Vajroli Mudra:    Sit in any easy meditation pose. Helps improve sexual function and balances hormonal levels. Vajroli Mudra . Elongate your spine upwards. creativity and sensuality. Corrects sexual dysfunctions such as impotence and erectile dysfunction.hints and tips for it. lengthen your neck and subtly bring your chin back and in. This tantra yoga technique is part of both Hatha Yoga and Kundalini Yoga and so will be included in our Free Online Hatha Yoga Poses and the Free Online Kundalini Yoga Exercises ebooks as well. hold your breath and contract your urethra muscle. like a soldier at attention.       Beginner's Tantra Yoga Practice . Take 5 deep slow breaths. This will relax your body and mind. This is the muscle you contract when you are holding back from urinating. Contracting this muscle is the act of pulling 336  .Tantra Yoga Practice Benefits:  Helps to awaken and balance the Sex Chakra (Swadhisthan Chakra). Stimulates Kundalini. Develops self-expression. Inhale deeply. Helps you master your sexual energies and sexual drive.

this tantric technique is more subtle and requires mental focus and concentration to master. This is primarily because for this technique to be most effective you must be able to contract the urethra exclusively and not engage the other genital and sexual muscles. Female Tantra Yoga Practice . Repeat this cycle for 5 more rounds. In the male the testes will move slightly.  337 .Sahajoli Mudra:  The female version of this tantric technique is called Sahajoli Mudra and it involves the same muscle contraction as the male version (the urethra muscle). It takes time to develop this aspect of the technique so have patience and persist. while in the female the labia will move slightly when applying this mudra. Then release the contraction and exhale.  Hold the contraction and your breath in for a count of 5 seconds. This tantric technique is easily practiced anywhere and at any time.it up and inwards. so you can find many opportunities throughout your day to develop your expertise. Hint & Tips for Vajroli / Sahajoli Tantra Yoga Practice:  Unlike Sat Kriya.Vajroli Mudra:  After you are able to comfortably isolate the muscle and hold for 5 seconds you can increase the time of contraction to a level you are comfortable with and also increase the number of rounds to 10.  Advanced Tantra Yoga Practice .

338 . A tantric technique to prolong sexual intercourse can be found here: Effective Tantra Yoga Technique to Prolong Sexual Intercourse. A good Kundalini Yoga set of exercise for sexual health can be found here as well: Yoga Exercises for Sexual Health.

You will find that discussion in the article 5 Simple Yoga Tips to Elevate You Practice. Sat Kriya is essentially a powerful technique for transmuting sexual energy to higher rates of vibration. and is also a viable practice on it's own for encouraging the movement of Kundalini up the central spinal channel (Shushumna). Triple Lock or Maha Bandha. breath control (pranayama). All schools of yoga use Maha Bandha and it will be part of our ongoing free online Kundalini Yoga Exercises and Poses e-book and the Hatha Yoga Poses e-book.Sat Kriya. In the past. But Maha Bandha can be used in conjunction with other exercises as well. You will find all the details for Sat Kriya in the following article. another fundamental part of kundalini tantra yoga is the use of bandhas. Diaphragm Lock (Uddiyana Bandha) as well as Neck Lock (Jalandhara Bandha). mantras (sound and thought vibrations) and mudras. which literarily means the Great Lock. specifically for enhancing the benefits of the wonderful White Tantra Yoga exercise Sat Kriya. 339 . Maha Bandha. the Root Lock. is the combination of Root Lock (Moola Bandha). In the video below I demonstrate Maha Bandha. and discuss the use of the advanced tantric technique.Chapter 71 Maha Bandha for Channeling Energy Along with the use of postures (asana). for advancing your yoga expertise. Today though I am going to take the use of Body Lock exercises to the next level. or body locks. Tantric Yoga Technique to Raise Sex Energy . so it can be used by the higher centers for personal and spiritual evolution. I have discussed the most important lock. and how it's clever use can greatly enhance any yoga practice.

you can do Maha Bandha with breath held out after Sat Kriya as well. associated with the Throat and Third Eye Chakras and is pierced by the use of Neck Lock.Video Demonstration of Maha Bandha THIS CHAPTER HAS A VIDEO. So Maha Bandha is a technique by which one directly works to dissolve these knots and promote the rise of Kundalini. Essentially. along the middle spine and is associated with the Navel and Heart Chakras. This is primarily due to Diaphragm Lock which can be uncomfortable to do with breath held in. 340 . Root lock breaks the Brahma Granthi in the lower spine and is associated with the Root and Sex Chakras. Diaphragm Lock breaks the Vishnu Granthi. I show Maha Bandha being applied after doing Sat Kriya. Piercing this final knot. The application of the Bandha is to break these psychic knots and free Kundalini to rise. If you find this to be the case for yourself. To understand Maha Bandha completely one has to delve quite deep into Tantric theory and practice. and in this rare case it is being done with breath held in. BELOW IS THE VIDEO LINK: Tantric Yoga Technique for Channeling Sexual Energy How Maha Bandha Works: In the video above. The final knot is Rudra Granthi.Let me first give you the video demonstrating Maha Bandha and then below I will discuss numerous details regarding this tantric exercise. but in general one should do Maha Bandha with breath held out. Tantric Yoga Exercise . each lock targets a particular knot or granthi in the energetic channels. I will though go over the mechanism by which these locks work here briefly. These knots are responsible for preventing the movement of Kundalini up the spine and to the higher centers. can be seen as the ultimate aim of Kundalini Yoga.

Promotes a meditative state of mind. I only go over Maha Bandha. Below are the benefits of this tantric technique and how to practice it. Elongate your spine upwards. Sit with your legs crossed and close your eyes. Improves the respiratory. digestive and nervous systems. In the practice section. Promotes spiritual evolution.      Maha Bandha Practice . for details on how to practice Maha Bandha in conjunction with Sat Kriya.For more information on the Chakras. Balances the entire endocrine system. please refer to the article on Sat Kriya linked to above. activating each chakra and opening up the higher centers. Also. Sit up nice and tall. in the instructions below.Advanced Tantric Technique:  I will explain how to practice Maha bandha using the more common method with breath held out. I suggest using Sukh Asana (simple cross legged). but in the video I am demonstrating it in Rock Pose. you can study the following article: Kundalini Yoga Seven Chakra System Overview. and sequentially allows this energy to travel up the spine. Benefits of Maha Bandha:  Awakens Kundalini Shakti. as that is how it is done after Sat Kriya.   341 . Promotes deep relaxation and stress relief.

Suck your stomach all the way in. Please start off gently and slowly and build up your capacity systematically over time. sex organ and naval (lower abdominal region) by pulling these 3 muscle groups up and in. If you are interested in more tantric techniques associated with sex and sexuality. Neck Lock (Jalandhara Bandha): To apply neck lock draw your chin back firmly and slightly down (like a soldier at attention) creating tension in the back of the neck and causing a compression of the throat region.  Take a deep breath and then exhale completely. Then release them as you inhale and relax. for as long as comfortable. Now with the breath held out. As you become more proficient. Apply the following locks in sequence. is not to over do it. Repeat again for a total of 3 rounds initially. Please refer to the following articles for more guidance: 10 Important Guidelines for Kundalini Yoga Practice. you can check out the Tantra & Sex category  342 . Root Lock (Mula Bandha): To apply root lock you should contract the rectum. Hold these locks with your breath held out. Don't squeeze too hard and don't hold for too long. you can increase the number of rounds to 10 or more.Tantra Yoga Technique Hints & Tips  The first rule of practicing Maha Bandha.      Maha Bandha . Diaphragm Lock (Uddiyana Bandha): To apply diaphragm lock you should pull the abdominal muscles up and in under the rib cage.

Including the following advanced set. where you will find many other interesting and helpful yoga sets and techniques. 343 . which uses the Bandhas in a powerful way to awaken Kundalini: Raja Yoga Set for Kundalini Awakening.here on Mastery of Meditation.  Sat Kriya is chapter 10 of the Free Online Kundalini Yoga Sets Ebook.

It is not recommended you do this posture if you find it strenuous on your wrists. Wheel Pose or Chakra Asana is common to both hatha yoga and kundalini yoga. spine or knees. this is a great yoga technique. This advanced yoga technique though. so you will find it as part of both the following e-books on Mastery of Meditation: Free Illustrated Hatha Yoga Postures and Free Illustrated Kundalini Yoga Exercises E-Book. So in other words. elbows. but don't do it till you are good and ready. if you can do it. Advanced Yoga Technique for Total Body Workout Picture of Hatha Yoga Wheel Pose 344 .Chapter 72 Yoga Wheel Pose Wheel pose is a fairly advanced yoga technique that should only be tried after perfecting some of the preliminary postures for building the flexibility of the spine. shoulders. is very good for toning your entire body and is beneficial to multiple internal systems simultaneously. More details on the benefits of this pose can be found in the practice section below the illustration.

Duration for Hatha Yoga Wheel Technique:  15 seconds . with your fingers facing in. Place your hands near your shoulders. Benefits of Hatha Yoga Wheel Technique:  Excellent yoga technique to tone your respiratory system. You should try to get a good arch in your back by pressing up with your hips and let your head hang down between your arms. Step-by-Step Instructions for Hatha Yoga Wheel Technique:   Lie on your back and bring your feet very close to your buttocks. and then move into the full posture when you feel ready. Great for a total body workout. Practice Tips for Hatha Yoga Wheel Technique:  Practice partial wheel pose.3 minutes. such that you come into the position as illustrated by the picture above. This yoga pose also builds arm strength and leg strength. reproductive system and your nervous system. Raise yourself up. digestive system.Hatha Yoga Wheel Pose Practice Details: a. From here. c. so you are resting on the crown of your head. with your head resting on the ground first. It promotes flexibility in the spine and shoulders. 345 .   b.   d. press upwards.

to build up the flexibility of your spine. before attempting Chakra Asana. Do other simpler backward bending exercises first.  346 . Make sure you are properly warmed up before doing this advanced pose to help prevent injury.

it is important to not force the pose and to gently develop the necessary flexibility to come into the final position. This yoga pose though. hatha yoga and kundalini yoga and thus. that hatha yoga.Chapter 73 Yoga Plough Pose for Multi-Chakra Activation Plough pose (Hal Asana) is another yoga posture which is slightly more advanced and should therefore be practiced carefully. More details about these benefits are in the practice section below. as it is capable of bestowing multiple benefits by working to open several key chakras simultaneously. Some articles that will help you understand better this chakra system and how kundalini yoga looks to open and balance them are as follows: Introduction to Kundalini Yoga and Kundalini Seven Chakra System Overview. Plough pose works on the throat chakra (vishuddhi chakra). is certainly worth the time and effort to master. The following pose is again common to both. Specifically. or for that matter all yoga. As mentioned above. heart chakra (anahata chakra) and the navel chakra (manipura chakra). As this position puts pressure on the neck. looks to open and balance the chakras to promote the greater flow of kundalini shakti throughout the nadi system (psychic channels of the energetic body). It is also important to note. is a part of both e-books that are available on Mastery of Meditation. Plough pose works on several of the chakras of the Kundalini Seven Chakra System. The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book. 347 .

Try to stay on your upper back (instead of your shoulders) and keep your legs as straight as possible. as show in the illustration above. Step-by-Step Instructions for Kundalini Yoga Plough Pose:  Lie on your back.    b. bend your legs and bring your knees above you. Use your hands to support your back by placing them on ribcage. Straighten your legs and keeping them together slowly swing them over till your toes touch the floor behind you.Yoga Plough Pose for Multi Chakra Activation Picture of Yoga Plough Pose (Hal Asana) Hatha Yoga Plough Pose Practice Details: a.5 minutes. 348 . Duration for Kundalini Yoga Plough Pose:  15 seconds .

Do not force this pose and be careful of your neck as you bring your legs over. circulatory and immune systems. if you can't reach the floor with them. It is also not recommended for those suffering from high blood pressure. until you are flexible enough to do the full posture. Practice Tips for Kundalini Yoga Plough Pose:  Do not practice this pose if you have problems with your back or neck. entire back and hamstrings. Tones the thyroid and para-thyroid glands. to only bring your legs over as far as possible and to bend your knees if necessary. This pose also stimulates the heart chakra and improves the respiratory. Plough pose develops flexibility of the spine. To modify this exercise. This asana also develops the abdominal muscles. keep a small chair or low table behind you to rest your toes on. One should stretch the neck. back and hamstrings prior to doing Hal Asana. and helps activate and balance the throat chakra. It is also fine.    349 .c. shoulders.    d. Benefits of Kundalini Yoga Plough Pose:  Works on your navel chakra and improves the functioning of all your digestive organs.

as with all yoga. my wife just phoned me from the parking lot and asked me to look out of the window. make sure you warm up before doing such challenging poses. but is a pose that I find quite a bit of fun to practice. Unbelievably. Please also follow the guidelines on how to practice yoga. is that once you are able to come into the posture. walking around outside are 2 magnificent looking cranes! Nature is having some fun with me today . where you will find a large collection of kundalini yoga poses and exercises. fully illustrated and detailed. What you will tend to find with this pose. be on the lookout for 350 . The first thing to do before trying this pose is putting a nice big soft cushion below your face so that if you topple over you don't end up breaking your nose. and add to it some poses that are slightly more challenging and advanced. As I was writing this article. requires quite a bit of strength and balance to do. Now that we have that out of the way. the rest of the pose depends a great deal on your arm strength. Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. and don't over strain. Also. balance and coordination.Chapter 74 Crane Pose for Strength and Balance What I would like to do today is start to expand our popular Online Hatha Yoga Poses book. as you will see below. As this pose is also used in Kundalini Yoga it will also be a part of the Online Kundalini Yoga Exercises e-book. holding it for longer periods of time is where the challenge really lies. Our Free Online Hatha Yoga Book now has 22 excellent poses and Crane Pose will be pose 23 of this book. Again. This pose. The pose that will be the next entry of this book is Hatha Yoga's Crane Pose. which I have detailed in the following 2 articles.

bring your knees up to the outside of the elbows and lean forward slowly. Hatha Yoga Book Pose 23 .  Continue to lean forward until you have raised your toes off the ground and are balancing on just your hands as shown in the illustration above. You knees will be resting on your arms.more free online yoga classes which are going to incorporate sets which use this challenging pose in the very near future.Crane Pose: A. come up on your toes and place your hands onto the floor in front of you about shoulder width apart with fingers pointing forward. Making sure your elbows are slightly bent. Make sure you lean forward slowly to avoid toppling over.Crane Pose Illustration of Crane Pose Hatha Yoga's Baka Dhyana Asana .  351 . Basic Instructions for Hatha Yoga Crane Pose:  Squat down.

then take a break and repeat the posture once you are ready.3 mins C. you should be cautious if you have high blood pressure or major cardiovascular issues. Improves and strengthens the entire nervous system. or focus on the tip of your nose. Again. Benefits of Hatha Yoga Crane Pose:      Excellent for strengthening your arms. D. to protect you in case you topple over.    B. Keep your eyes open and either focus on a point under you to help you keep your balance. Practice Tips and Cautions for Hatha Yoga Crane Pose:  As this pose increases blood flow and puts pressure on the heart. Develops mental focus and concentration. shoulders and wrists. Lower your feet to the ground once you are done. Calms the mind. Hold this position. You can do this pose in segments. Helps you develop balance and coordination. 352  . with normal breathing or do Breath of Fire while holding this pose. don't forget to place a cushion in front of your face before trying this pose. where you come into it for a few seconds. Duration for Hatha Yoga Crane Pose:  5 seconds .

Start with some of the easier ones below to build up your strength if you are finding Crane Pose too difficult. Yoga Plank Pose for Strong Arms Hatha Yoga Mountain Position Simple Yoga for Upper Body Training Basic Yoga Pose for Balance 353 .Other great exercises from the Online Hatha Yoga Book which are great for developing your arm strength and balance are the following.

For those interested in the refinement and transmutation of sexual energy for higher purposes. required considerable balance and strength to do. Since this position requires quite a bit of flexibility to do. harness your sexual potency. There are many tantric exercises. 354 . is also known as White Tantra Yoga. and today's addition is similar in that it requires a great deal of balance as well. since we are now adding some more advanced postures to our collection. and those are listed below in the practice section as well. but unlike Crane pose. and for a complete set of such exercises. you can refer to the Tantric Yoga Exercises for Sexual Health article. which help you.Chapter 75 Kundalini Yoga Lotus Pose The last yoga pose we added to our free Online Hatha Yoga Poses book. it should not be attempted before doing sufficient warm-ups and stretches. it can play an important role in one's personal and spiritual evolution. is designed specifically for this purpose. It is the scary looking White Tantra Yoga Lotus Pose . In particular the hamstrings and groin should be stretched and warmed up prior to trying Lotus Pose. this one needs flexibility more than strength. This is because Kundalini Yoga Lotus Pose. please follow the safety guidelines from the following 2 articles carefully when practicing these postures. and as I have previously pointed out. in addition to the channeling of sexual energy. Crane Pose. if correctly channeled. sexual energy is the most condensed form of physical energy and. and as I mentioned. Beginner's Guide to Yoga Practice Guidelines for Kundalini Yoga Practice Kundalini Yoga. There are other benefits of Lotus Pose. the pose today will be of particular interest.

Lotus Pose will focus on opening and balancing your Sex Chakra (Swadhisthan Chakra). your mind can help magnify the benefits of the exercise.Lotus Pose Illustration of Lotus Pose 355 . For this reason you should concentrate your awareness upon the Sex Chakra while doing this pose and can visualize energy rising up the spine from this region while you practice the position. Lotus Pose will of course become part of the Online Kundalini Yoga Exercises e-book. White Tantra Yoga Position . and as with all Tantric exercises. Kundalini Seven Chakra Overview How to Analyze and Heal Your Chakras Top 3 Chakra Meditation Techniques In addition to being added to the Free Online Hatha Yoga Book. The following three articles will be useful in helping you understand more about the Sex Chakra and how to add a chakra meditation component to this exercise. Also. be on the lookout for more Free Tantra Yoga Classes which are going to use Lotus Pose in the very near future.

Now slowly start to extend your arms and legs. Benefits of Tantra Yoga Lotus Pose:  Build sexual potency. Try to keep your back straight. 356 . Once you come into the position. Try to straighten your legs all the way if you can. hold while doing normal breathing or do Breath of Fire.White Tantra Yoga Position . you can also simply grasp your feet instead. Don't force it.Lotus Pose: A. Keep your eyes open and focus on a point in front of you to help you keep your balance. Duration for Tantra Yoga Lotus Pose:  5 seconds . Bend your knees and lower your legs to the ground once you are done.        B. How to Do Tantra Yoga Lotus Pose:   Sit on the floor with your legs bent at the knees in front of you. Wrap your index and middle finger around your big toe of each foot. while you balance on your sacrum. If you cannot hold your big toe. you will be leaning back about 30 degrees.3 mins C. as indicated above. In the final position.

  Opens and balances the Sex Chakra. Helps detoxify and cleanse the system. Be sure to warm-up correctly and not force this position. Tantra Yoga Technique to Raise Sexual Energy Tantra Yoga Technique for Sexual Mastery Yoga Exercises for Male Sexual Health 357 . so start with the easy ones and only attempt Lotus Position once you have improved your flexibility sufficiently.   Here are some more excellent White Tantra Yoga exercises for opening the Sex Chakra and building sexual potency. Practice Tips and Cautions for Tantra Yoga Lotus Pose:  As this pose increases blood flow and puts pressure on the heart. Be careful in doing this pose if you have back or spine problems. Good for the back and spine. Channels sexual energy up the spine so it can be used by the higher centers. you should be cautious if you have high blood pressure or major cardiovascular issues. Excellent for the digestive system.    D. There are many other good stretches you can do to prepare your body for this pose.

but. Start off doing each exercise for only about 30 seconds or 1 minute 358 . This potent set is designed to not only help you lose weight and burn fat effectively. dead gases and waste products. They. help expand your lung capacity. practice this set daily if possible.Chapter 76 Yoga Exercises for Healthy Weight Loss Yoga Exercises for Safe and Natural Healthy Weight Loss Video of Yoga Exercises for Healthy Weight Loss THIS CHAPTER HAS A VIDEO. thus helping it to burn up and eliminate toxins. like all yoga poses and movements. also helps you significantly at an energetic and metabolic level. The breathing exercises done in conjunction with the movements. improve your circulatory system and raises the internal heat of the body. For safe and healthy weight loss. Once you begin to practice this program you will realize its profound benefits to healthy weight loss and much more in a relatively short period of time. work on your being at many different levels. BELOW IS THE VIDEO LINK: Yoga Exercises for Healthy Weight Loss Background of Online Kundalini Yoga Techniques for Healthy Weight Loss: Don't be deceived by the apparent simple nature of the yoga exercises that constitute this set. The eight yoga exercises that form this set come primarily from the schools of Kundalini Yoga & Hatha Yoga.

is not only to help you loose the weight.   359 . Inhale deeply through the nose as you swing both your arms up with palms facing forward. Yoga Arm Raises: a. otherwise do them in sequence one after the other without rest. fit body full of abundant energy. Free Online Yoga Video of Breath of Fire (From the Article: Breath of Fire Kundalini Yoga Pranayama Video) Instructions for Kundalini Yoga Exercises for Healthy Weight Loss: 1. The purpose of this kundalini yoga set. Continue at a fairly brisk pace. Use the modifications that are provided if you need to and be sure to pace yourself. For complicated postures. swinging your arms up and down in this fashion in conjunction with the breathing. provided below is the Breath of Fire Breathing Exercise Video. Also. If you need to take a short break between the exercises do so. Now swing the arms down and powerfully exhale through the mouth. illustrations have been provided. as this kundalini yoga pranayama is extensively used throughout this set. The exhalation is brief and powerful. but also to develop a healthy. Guided Instructions for Yoga Arm Raises:   Stand up tall. Just throw the air out of the system.each and then build up from there.

Practice Tips for Yoga Arm Raises: As you develop mastery over this exercise. Benefits of Yoga Arm Raises:    Very effective in getting your energy going. Expands your chest cavity and lung capacity. b. try to work through the discomfort in the shoulders this exercises produces. 2. negative thoughts).  d. Works on your shoulders. Throws all negativity out of your body (toxins. Duration for Yoga Arm Raises: 1-5 mins c. promoting flexibility and strength. negative emotions. Assist this process by visualizing any negativity that has been troubling you being expelled from your system as you exhale. Have your arms in jogging position and begin marching in place. Begin the Breath of Fire Breathing Exercise. stress. Kundalini Yoga March: a. the energy pathways open up and the exercise gets easier. Guided Instructions for Kundalini Yoga March:     Continue standing. Try to bring your keens up high as you march. You will notice that after you get past the initial points of resistance.b. Duration for Kundalini Yoga March: 1-5 mins 360 .

361 . Kundalini Yoga Jogging: a. Effective warm-up before doing the more strenuous exercises.  Done with Breath of Fire the benefits of this exercise are significantly magnified. 3. Works on your legs.c. also continue the Breath of Fire Breathing Exercise. Practice Tips for Kundalini Yoga March: To modify this exercise switch to Long Deep Breathing or Normal Breathing if Breath of Fire is too much to do. Guided Instructions for Kundalini Yoga Jogging:  Continue to have your arms as if you were jogging.  Try to bring your keens up high as you jog. Benefits of Kundalini Yoga March:     Gets your heart rate going. Doing a few minutes with Breath of Fire is equal to doing the exercise much longer with normal breathing. Quickly oxygenates your blood. Benefits of Kundalini Yoga Jogging:  Picks up your heart rate and really gets the blood circulating throughout your body. Also. and start jogging in place. b. you need not bring the knees too high and instead walk in place. d. Duration for Kundalini Yoga Jogging: 1-5 mins c.

 Works on your legs. Continue on for the duration of the exercise. you need not bring the knees up too high. Kundalini Yoga Jumping Jacks: a. Duration for Kundalini Yoga Jumping Jacks: 1-5 mins 362 . switch to normal breathing. At the same time swing your arms directly above your head and clap your palms together. if you feel over worked.     b. (Take a break at this point if you are feeling very winded. Practice Tips for Kundalini Yoga Jogging: If Breath of Fire is too much. Now complete the Jumping Jack by jumping your feet back together and bringing your hands back down all the away.) 4. instead just continue to walk/march in place. Now take a half inhalation and jump your legs to about shoulder width apart and swing your arms straight out to the sides parallel to the ground. The palms are facing down finger are extended. d. Also. Now complete the inhalation as you jump and bring your feet wide apart. Guided Instructions for Kundalini Yoga Jumping Jacks:   Stand with your arms down and feet together. Now do a half exhalation as you jump your feet back to shoulder width apart and swing your hands back to being parallel to the ground with palms facing down and fingers extended.

Deep Squats Yoga Exercise: a. with fingers extended and palms facing down.c. Works on building concentration and focus.    b. Works on your arms and shoulders. Extend both arms straight out in front of you. d. Exhale powerfully through the mouth as you stand back up. Continue at a smooth pace for the duration of the exercise. Guided Instructions for Deep Squats Yoga Exercise:   Stand with your feet shoulder width apart. To modify just do the legs or just the arms as needed. The partitioned breathing will help build your lung capacity. (Take a break at this point if you are feeling very winded) 5. Inhale through the nose as you squat down. Benefits of Kundalini Yoga Jumping Jacks:     Good for your heart and lungs. Practice Tips for Kundalini Yoga Jumping Jacks: This yoga exercise is not as easy as it sounds initially as you have to focus in order to break the pattern of how you normally do Jumping Jacks. Works on your calves and leg muscles. Duration for Deep Squats Yoga Exercise: 1-5 mins 363 .

Practice Tips for Deep Squats Yoga Exercise : If you have bad knees you need to careful with this exercise. Kundalini Yoga Archer's Pose: (Article: Online Illustration of Kundalini Yoga Archer Pose) Illustration of Kundalini Yoga Archer Pose a. 364 . (Take a break at this point if you are feeling very winded. Benefits of Deep Squats Yoga Exercise:  Excellent for toning and strengthening the large muscles of you thighs and buttocks. Only go as far down as you are comfortable.   d.c.) 1. Guided Instructions for Kundalini Yoga Archer's Pose:  Stand and place your feet wide apart. Works on your shoulders. Builds vitality and virility.

have you right foot pointing in slightly. 365 . Opens up and expands your energy channels. Your right hand should be all the way past your right chest. After half the time reverse the direction of the posture. Low lean to the left so that 70% of your weight is on your left leg. Also. Do Long Deep Powerful Breathing while holding this posture and gazing steadily over your left fist. Builds strength of character. the heels of both feet should be in a straight line.      b. There should be a stretch in your right upper thigh. Expands your chest and lungs. Your torso should be straight and facing forward. concentration and mental focus. Now extend your left arm out to the left as if holding a bow and turn your head to the left and gaze over your left fist. Benefits of Kundalini Yoga Archer's Pose:    Excellent yoga posture for your entire body. confidence. Now with the right hand pretend as if you are pulling back the bowstrings. system. self-esteem. mind and spirit. Duration for Kundalini Yoga Archer's Pose: 1-3 mins / side c. works on your nervous   Good for your legs and shoulders as well. Your left knee should occlude your left foot from view if you were to look down. Now have your left foot pointing to your left.

Good for building overall fitness and stamina.   b. Guided Instructions for Kundalini Yoga Abdominal Pop Corn Exercise:  Lie on your back. Right hand grasps right knee. d. It will make you powerful and strong. Eliminates Stress. Practice Tips for Kundalini Yoga Archer's Pose : This yoga asana (posture) is the favorite of many students and teachers alike. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise:   Very good for building your core power and abdominal strength. If you are doing this right. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise: 366 . Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins c. So you are trying to launch your whole body towards the ceiling (you will probably not leave the ground. bend your legs and bring you knees in towards your chest. Now try to explode off the ground like you are a popcorn popping. 7. and left hand grasps left knee.  Hold on to each knee. but its the effort that counts here :-). d. Kundalini Yoga Abdominal Pop Corn Exercise: a. pretty soon your abdominal muscles will let you know. Don't over do it if you already have ego issues.

  Raise your hands above your head. Use a firm cushion if you need to. head. Guided Instructions for Kundalini Yoga Dance & Shake:  Sit Comfortably with your legs crossed. Now move everything from the hips up vigorously and chaotically. shoulders. waist. You navel should be pumping due to the force of the breathing as well. If doing it correctly it is a great way to burn calories and develop strong abdominal muscles without putting any strain on the joints and lower back. fingers. 8. chest.Another yoga exercise that you should not be quickly fooled by. Excellent for throwing out all the garbage of the past and breaking down deep-rooted patterns of thought and behavior. invigorates and awaken all your cells and organs. Benefits of Kundalini Yoga Dance & Shake:   Charges. Kundalini Yoga Dance & Shake: a. Make sure you are using a soft surface when doing this exercise. 367  .   b. Duration for Kundalini Yoga Dance & Shake: 1-5 mins c. You should be moving your arms. Breath very deeply and powerfully during the entire duration of the exercise. etc. Detoxifies your system and builds your ability to handle more energy. Don't hold back let everything fly.

Practice Tips for Kundalini Yoga Dance & Shake : If you are listening to music. c. 9. fit. especially because is it. Allows the body to consolidate the gains from the previous exercises. toned. Duration for Yoga Corpse Pose: 1-5 minutes. It is the last physical exercise for this set so give it all your all.    368 . turn it up during this exercise. Relax your body and breath. Visualize the weight melting away. Benefits of Yoga Corpse Pose:  Attracts that which you set your mind to (in this case.    b. Don't underestimate the power of your mind. Really believe this to be taking place. Relax in Yoga Corpse Pose: (also called Shav Asana) a. slim body). Turn your palms slightly upward. Visualize it taking that shape and visualize yourself having optimum health and fitness. With every breath visualize your body as you would ideally want it to be. Guided Instruction for Yoga Corpse Pose:  Lie on your back and have your arms out to your sides about six to twelve inches away from your body. Promotes relaxation and peace. a healthy.d. Helps the body heal and rejuvenate itself.

d. 369 . You have done your part. now let the Universe do Hers. just gently return back to the visualization process. Practice Tips for Yoga Corpse Pose: If your mind wonders. don't judge or criticize yourself.

Benefits of Sheetali Pranayama: Primary benefits of Sheetali Pranayama: 370 .Alternative Medicine for Self Healing) related issues. anger and irritation. but.Chapter 77 Sheetali Pranayama for Reducing Stress Sheetali Pranayama – The Cooling Breath Video of Sheetali Pranayama THIS CHAPTER HAS A VIDEO. I recently undertook the practice of Sheetali Pranayama when an internal heat imbalance took place within my body and I am happy to report that the energies within have been cooled and equilibrium has been restored. BELOW IS THE VIDEO LINK: From Yoga Pranayama Video Series – Sheetali Pranayama What is Sheetali Pranayama: Sheetali Pranayama is Yoga's answer to heat. Sheetali is another pranayama worth having in your repertoire and its simplicity makes it possible to do it anywhere and an anytime. stress. Sheetal means calmness and peacefulness and those are the results of practicing this cooling breath. Below are the details of Sheetali Pranayama. it was also taught to me in my Kundalini Yoga training and is a widely used breathing technique to combat Ayurveda's Pitta (Heat: see Introducing Ayurveda . Sheetali Pranayama comes directly from the traditional schools of Hatha Yoga.

 Cools the mental. Cautions for Sheetali Pranayama: There are not many cautions for practicing Sheetali Pranayama. Instructions for Beginner's Sheetali Pranayama: To practice Sheetali pranayama sit up in a comfortable position. This will 371 . physical and emotional systems and reduces internal heat.     Reduces stress and creates a sense of tranquility and peace. you can also practice this breathing exercise standing up or lying down. Combats other Pitta related disturbances such as acidity.  Elongate your spine upwards. heat rash etc. Since it's a cooling breath it will increase Kapha (mucus) so don't practice it if you have cold and respiratory related issues. Secondary benefits of Sheetali Pranayama:   Stimulates and assists in digestion. Helps combat restlessness and helps induce sleep. Reduces anger and irritation promoting calm. burning eyes. in winter don't overdo it to avoid exacerbating Kapha and excessively cooling the system. for other positions only a slight modifications should be needed. but. lengthen your neck and subtly bring your chin back and in like a soldier at attention. Also. Reduces fever. The instructions below are for as if you are sitting.

unfortunately. If you fall into this category just curl the sides of you tongue up as far as possible and breathe in allowing the air to flow over the tongue to create the coolness as best as possible. Modification for Sheetali Pranayama: The key to Sheetali Pranayama is the cooling of the air as it passes through the curled tongue.align the spine with the back of your head. Then again stick the curled tongue out and repeat.   Close your eyes and place your hands on your knees.   Instructions for Intermediate Sheetali Pranayama: The only change for intermediate Sheetali Pranayama is to increase the number of repetitions from 10 up to 50. Secret of Sheetali Pranayama: According to Yoga lore. Do 10 repetitions. Now curl the sides of your tongue up to create a tunnel and slowly breathe in through your mouth allowing the air to pass over your tongue thus creating a cooling sensation. not everyone can curl his or her tongue in this manner. One breath cycle of inhalation and exhalation makes 1 repetition. bring the tongue back in and exhale through the nose. After you inhale. 372 . The Fonz (Fonzie from the TV show Happy Days) practiced Sheetali Pranayama in secret and it was the reason why he was so cool :-).

which you can start out with first before building up to the advanced techniques. but is also better for 373 .Part 1 Most Powerful Yoga Pranayama Video THIS CHAPTER HAS A VIDEO. I will also present these modifications here and I strongly suggest you start with them first before jumping ahead to the advanced techniques. It holds within itself the power to transform the lowest most gross to the highest most refined. life has brought you here now. so take this opportunity and discover the tremendous power of the Science of Pranayama. This science has been perfected over the centuries in the East and was mostly kept a secret. BELOW IS THE VIDEO LINK: Sodarshan Chakra Kriya Video Pranayama. it is much more available to those who seek it. only handed down verbally from Guru to a deserving disciple. is undoubtedly one of the greatest arts one can learn and practice for spiritual growth and personal development. Fortunately. but I still feel that the knowledge really only finds those who are deserving of it.Chapter 78 3 Most Powerful Yoga Pranayamas and Kriyas . The 3 Pranayamas I am going to present here are typically not for beginners. all 3 have modifications. whether that is physical. Having said that.Sodarshan Chakra Kriya . This transforming power of pranayama can act upon any and all levels of your being. emotional. mental or spiritual (energetic). This systematic approach is not only much safer. gently and systematically you will prepare the system to better handle the affects of the advanced forms. Now. In moving forward sanely. the science of breathing and breath control.

DO NOT STRAIN. Take your time. Early morning is the best time to practice your sadhana (spiritual work). For more information on sukh asana or other positions you can sit in (like a chair) see Silent Mind Meditation Program: Basic Meditations .Chapter 7. The pranayamas being taught here. you will enjoy your practice more and you will be able to establish a regular routine. Basic Guidelines for practicing Pranayama:  Do not practice any advanced pranayama if you are unwell. these techniques were not transcribed 374       . Our breathing is already very shallow.extracting the full benefits of the pranayamas. I cannot emphasize that enough. Before I go into Sodarshan Chakra Kriya. Normally. as you will not dread doing your daily work. You should sit in a comfortable position. I want to give some quick guidelines that should be followed for all 3 pranayamas in this series. One last thing. Which means you need to wait at least 2-3 hours after a meal before practicing pranayama. If possible practice in the early morning. Only do light easy pranayamas. Most importantly. we don’t need to compound the issue further by hampering the natural movement of our diaphragm. Your stomach should be empty. can bestow great power to the practitioner. preferably in some variation of cross-legged (sukh asana). For more information and help on this you can read The Secret on How to Become an Early Riser. Part 1 of this series is about Sodarshan Chakra Kriya. when practiced sincerely over time. Clothing should be loose and should not restrict the movement of the abdomen.

Given this Kriya’s reputation for bestowing Psychic and Yogic Powers. which is very complete in and of itself. as long as these powers are used for the benefit of others and to assist you in your spiritual progress. it is often practiced by those interested in acquiring these Siddhis (powers). Sodarshan Chakra Kriya is a pranayama exercise that is exactly that. You will notice that it is called a kriya. though. very complete and also very powerful.and as mentioned earlier. to be the most powerful Pranayama exercise there is. These 27 facets contain all of human life and in acquiring them you perfect all that can be perfected in a human. were taught only to those held in great trust. including Kundalini Yoga. although a kriya typically is a complete set of asanas and yogic exercises (see Introduction to Kundalini Yoga for more information on kriyas and how Kundalini Yoga works in general). it also applies in some cases to a single exercise. it is very effective in dissolving the blockages (granthis) caused by frozen emotional debris in the nadis (the channels for the movement of Kundalini 375 . This is because. is equally valuable to those interested in the final goal of human life . so I ask you to respect that trust and agree to not in any way misuse the powers obtained from the practices described below.to see and merge with the Divine Non-Dual nature of Reality. In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers). This kriya. It dates back a few thousand years and is reputed among all the known Yogas. Benefits of Sodharshan Chakra Kriya: The superlatives describing Sodarshan Chakra Kriya are lavish to say the least. Sodarshan Chakra Kriya: Background: Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga teacher Ravi Singh who studied it under the guidance of Yogi Bhajan. There is no harm in this.

376 . Continue to repeat this cycle for the duration of the kriya. The mantra should be chanted mentally of course. With your breath held in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominal muscles) to the mantra "Wahay Guru". In turn. Once for Wa. I find that the most profound health benefit is a boost to the immune system when I practice this kriya regularly. This aligns your spine with the back of your head and is also called Jalandhara Bandha. Lower your right hand now and place it on your right knee.Energy) and as the channels are purified greater flow of kundalini is facilitated allowing for the chakras (energy vortexes) to be activated and balanced. You will pump your stomach 3 times for each iteration of Wahay Guru. which allows one to penetrate the veil of illusion . Description of Sodarshan Chakra Kriya: Sit up straight. have your spine erect and bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention. since the breath is held in. so for a total of 48 stomach pumps with the breath held in. the activation of the chakras and this greater flow of Kundalini Shakti (energy) leads to the refinement of awareness.that Reality consists of duality.breathe in through left nostril. Now breathe in deeply through the left nostril filling your lungs to capacity. close off the left nostril with your right pinkie and breathe out of your right nostril. once for Hay and once for Guru. Block your right nostril with your right thumb and have the remaining fingers pointing upwards. In fact. respiratory system and helps your digestive system. It expands your nervous system. breathe out through right nostril. This completes 1 cycle . joy and strength. Rest your left hand on your left knee. Your eyes should be 1/10th open looking down at the tip of your nose. Overall the kriya promotes peace. Sodarshan Chakra Kriya also dramatically improves your physical wellbeing. Chant for a total of 16 Wahay Gurus. as you practice it you will start to feel quite invincible over time. Then raise your right hand. hold and pump.

If you miss a day. and then go to 22 minutes and then to 31 minutes daily. you go back to 1 and start over till you complete 40 days. The commitment should be to do 40 days without missing a day. This was exactly the requirement by Ravi for his Kundalini Yoga teacher’s training course as well. So in total with your breath held in you will do 16 pumps per cycle. You should be pumping your stomach with full force and you should do 31 minutes daily. Start with 3 minutes and build up to 11 minutes. the requirement is to do 62 minutes per day and build 377 . Pump your stomach with a moderate force. once for Wahay and once for Guru. you are not done yet: -D. Beginners Sodarshan Chakra Kriya: Modify kriya as follows: Do only 1 pump for each chant of Wahay Guru. reduce the force of the pump to where you are comfortable. You should try to do 11 minutes. So in total you will do 32 pumps with your breath held in per cycle. Perfected Sodarshan Chakra Kriya: Yes there is more.Duration: There is no formal time duration for Sodarshan Chakra Kriya. Also. Intermediate Sodarshan Chakra Kriya: Modify kriya as follows: Do only 2 pumps for each chant of Wahay Guru. Advanced Sodarshan Chakra Kriya: Do the kriya as described above in the description section. The kriya should be practiced daily. Below I will give the recommendations when I discuss the modifications. it is left up to the practitioner to determine what is right for them. To do the perfect and complete kriya and thus extract the maximum benefit and reach super human caliber. 31 minutes each day.

The number 16 is associated with the Ajna Chakra. Chanting this mantra attracts this divine energy towards one. If you can discipline yourself to do that. Activating it helps unleash and grow these aspects of your nature.it up to 2 1/2 hours everyday. balancing and healing all the other Chakras and associated organs in her path. also know as the Third Eye. which is responsible for many psychic abilities and the power of intuition and wisdom. rejuvenating. Divine Eye or the Eye of Shiva. Chanting the mantra Wahay Guru 16 times activates Ajna Chakra. The mantra itself. Pumping the navel helps ignite and awaken Kundalini Shakti so she can make her ascent up the primary Nadi (Shushumna) all the way up to the Crown Chakra (Sahasrara Chakra) activating.  Breathing in through the left nostril activates the right hemisphere of the brain. means ecstasy beyond words and represents one’s higher consciousness. the kriya will provide everything needed in all areas of your life. This hemisphere is responsible for your meditative. creative and artistic powers.    378 . Below are some of the details behind this successful design. Design of Sodarshan Chakra Kriya: This kriya bestows its many blessings by taking full advantage of many important aspects of Pranayama and Yoga numerology. Wahay Guru.

Techniques:     Learn Learn Learn Learn Surya Namaskar – Sun Salutation. Raja Yoga Set.Chapter 79 Week 6 Syllabus: Objectives: Knowledge:     Learn about Kundalini Energy. Learn how to design yoga sets. Surya Bedhi Pranayama. Types and Practice | A Comprehensive Guide How to Design Yoga Sets Daily Practice: Pranayama: 3-5 mins  Surya Bedhi Pranayama for Energy 379 . Understand the fundamentals for Enlightenment. Kirtan Kriya. Expand knowledge regarding meditation techniques. Articles for Study:      Dangers of Kundalini Yoga Kundalini During Meditation Kundalini Awakening Symptoms Meditation Techniques.

Yoga: Practice Both Sets Each Day . but adjust as needed.  Kirtan Kriya – Kundalini Yoga’s Highest Meditation 380 .15-30 mins   Surya Namaskar Raja Yoga Set Meditation: Generally it’s 31 mins for Kirtan Kriya.

What this means in practical terms. enjoy the enormous benefits that this form of yoga bestows (See Rapid Benefits of Kundalini Yoga Practice & Top 10 Health Benefits of Yoga Practice for more details on the benefits of yoga). 381 . can unleash more energy in you than you are ready for. Kundalini Yoga is favored over other forms of yoga. and sometimes have nothing to do with yoga practice at all. This premature awakening of kundalini or excessive flow of shakti (energy). The reasons for kundalini awakening are vast and varied. is that Kundalini Yoga can more quickly purify your energetic channels. it is meant to help guide you so that you undertake Kundalini Yoga practice safely and thus. That is not meant to discourage you from taking up it’s practice. or with kundalini shakti in general. it is the fast track to spiritual growth and enlightenment. Kundalini Yoga is certainly a powerful science and if not approached with intelligence and respect it can produce some challenges and difficulties for the practitioners. but herein also lies the danger. You can read about the difficulties that sometimes arise with such kundalini awakening in the popular article Symptoms of Kundalini Awakening. than other forms of yoga. Improper Kundalini Yoga. coupled with incorrect lifestyle and preparation. because of the rapid gains that can be made by those who practice it sincerely. charge and balance your chakras (energy centers) and awaken in you greater and greater flow on kundalini shakti (energy). the question I get asked more and more as people learn about Kundalini Yoga is general or discover this website. before the body is ready to handle it. This is great. is the danger with improper Kundalini Yoga practice.Chapter 80 Dangers of Kundalini Yoga Dangers of Kundalini Awakening Is Kundalini Yoga dangerous? Ah yes. Thus.

Second. This applies to the practice of all forms of yoga. there is no better approach to preparing the body than intelligent yoga practice. avoid the problems that this condition can sometimes cause. you should not push excessively. and specifically intelligent Kundalini Yoga practice.Ideally. so keep that in mind and aim for steady progress. Guidelines for Safe Kundalini Yoga Practice: 1. Two more important safety notes when it comes to doing your Kundalini Yoga practice. Don’t Over Strain: This is rule number one for minimizing the danger of premature kundalini awakening by ensuring you are not going further than what your body is ready for. First. Of course some challenge is good. So what is intelligent Kundalini Yoga practice and how do we go about awakening kundalini safely and wisely? In many articles on this blog I have provided such important safety guidelines and in this article I would like to put all that wisdom together so that it’s easily accessible for all who are interested. be sure to warm up before doing any difficult kriyas (sets) or asanas (postures). you want kundalini to awaken as per your body’s capacity to handle her and to that end. be sure to work around injuries and use modifications for advanced poses whenever necessary. yoga poses (asanas) or kundalini yoga sets (kriyas). the turtle did beat the hare. but you are looking to develop your capacity systematically. 382 . Below are these important guidelines to help you minimize the danger of premature kundalini awakening and thus. Remember. Weather you are doing yoga breathing exercises (pranayama).

I expect you to learn and use these techniques. created imbalances for themselves.). I suggest you just stay away from drugs all together. I have given some powerful Chakra Meditation techniques in the following 2 articles. Besides recreational drugs and tobacco. Don’t Do Excessive Chakra Meditations: I constantly have yogis reaching out to me. psychic pathways (nadis). organs. The Top 3 Chakra Meditation Techniques and the very popular AUM Mantra Meditation for Opening the Third Eye Chakra. As then it can create imbalances and issues for you. both online and at my studio. Hatha Yoga Asanas and/or Yoga Breathing Exercises (Pranayamas). but most of that knowledge is also not easily available. The danger of course. There are other ancient religions that also know some of these secrets (like the varied use of tobacco by the American Indians. and although. I have advised that they should not be the only focus of your Kundalini Yoga practice. So. even alcohol.2. etc. is still held in great secrecy and if you want to learn this alchemy. are not strong enough to handle this flow. So the advice is to practice such direct techniques only after you have sufficiently developed your level of fitness. regularly and sincerely. glands. Danger of Using Drugs: Unless you are a wandering naked sadhu (Nanga Yogi) or a developed Aghori (see article Nude Yoga Exposed). This of course you can accomplish by practicing Kundalini Yoga Kriyas Sets. directly stimulate and open the chakra points. which then creates the greater flow of kundalini to take place in the respective regions. etc. it is very unlikely you are a master of how to use narcotics. The techniques of how to prepare mix and use narcotics (and certain rare herbs) for awakening kundalini. Chakra Meditation techniques. is if the nerves. which has a strong affect on kundalini can be dangerous to a practicing yogi and 383 . who have focused exclusively on Chakra Meditations and thus. you are going to have to take a trip to India and get initiated. health and strength of internal systems. 3.

This will minimize the danger of complicating your health issues with kundalini imbalances. Make Time & Space: Kundalini awakening is not a predicable process. I am not suggesting here that you need to join an ashram. You will find Ayurveda to be an invaluable resource on the path to enlightenment and healthy living. In addition to practicing gentle yoga to help heal yourself. 4. By not providing such down times. It will not only help you achieve optimum physical health. 5. It affects each of us differently and it is advisable to give yourself time and space to allow this process to run its course when required. I am not an advocate of the use of chemicals to facilitate kundalini awakening. You can get more information on Ayurveda via the following links: Introduction to Ayurveda . Overall. Of course.The Science of Self-Healing and Ayurveda Category Articles. yoga itself is very helpful in this matter. you should first try to heal yourself from any serious diseases or illnesses. but what I am saying here is that you should not jump ahead to doing advanced yoga if you are suffering from serious health issues. the end result of such attempts is bad. only use gentle yoga techniques. relax and be alone. Resolving the health issues should be a priority and during this healing phase. but will also help you find emotional and mental balance. then there will be times you need to just rest. Ayurveda is the ancient science of health and healing. and goes hand in hand with Kundalini Yoga practice. you increase 384 . you should employ Ayurvedic treatments as well. both of which are also prerequisites to advanced Kundalini Yoga practice. Get Healthy First: Before jumping into any advanced Kundalini Yoga practice.therefore. but I am saying that if you have awakened kundalini. as more often than not. should be approached with care.

they finally take you to the doorway to the Great Void. as kundalini is not able to complete the work she is doing within you. There are certainly dangers on the way. guidance and inspiration. Kundalini Shakti is the wave you ride on this journey to the beyond. Attitude of Gratitude & Prayer: Don’t underestimate the value of right attitude when it comes to eliminating the danger that kundalini shakti can pose as she awakens. 6. but feel free to use your own methods as well: Greatest Vedic Mantra to Express Gratitude In addition. Kundalini Yoga & Meditation practice are doors to infinity and they are an exploration of the unknown. In fact.the danger of imbalances. before doing your Kundalini Yoga practices always start by asking for protection. This ensures you are approaching these cosmic forces with the correct state of mind and heart. Summary of Danger of Kundalini Yoga Practice: Life is dangerous. will cooperate with you. if you wish. Here is a nice Vedic mantra to express your love and devotion. Be respectful. and to enter requires the faith and courage to just let go. Here are 2 articles detailing how to do this: AUM Mantra Video for Starting Kundalini Yoga Class & Can a Guru Help with Enlightenment. 385 . as well as the Universe. but if you follow the guidelines above it will go a long way in making your journey safer and smoother. There is no getting around it. at which point knowledge and mind end. or you can choose to embrace the adventure. It is perhaps the best tool at your disposal. appreciative. devoted and humble and the great Shakti. My best wishes are always with you. hide in a cave and play it safe until Yama Raj (Lord of Death) comes knocking. You can. to help you make safe and graceful progress on the path of full kundalini awakening.

More Helpful Articles on Kundalini Yoga Safety: 10 Important Guidelines for Kundalini Yoga Practice Essential Beginners Guide to Yoga Practice Beginners Guide to Yoga Breathing Exercises Osho Quote on How to Live Courageously 386 .

Finally. but what I would like to discuss today is not Kundalini Yoga Meditations. I would recommend a serious attempt at this method of observation. In my view. and have discussed the insights that explode due to this quality of meditation in the ongoing series. as it the most direct path to the cessation of the thinking mind. No matter what your preferred technique or spiritual practice is. these are not general Kundalini experiences that are taking place as a part of your spiritual evolution. but the flow and power of Kundalini energy during advanced meditation.Chapter 81 Kundalini Meditation | Power of the Energy Kundalini Energy During Meditation There are many Kundalini Yoga Meditations and you will find a number of them in the following free e-book here on Mastery of Meditation and Yoga (Free Online Guided Meditation Techniques). but are the real time kundalini energy events that tend to occur during a single meditation session of the highest quality. Please note. which you can read about in the ever popular article Kundalini Awakening Symptoms. one has not yet explored their full human potential. and today I would like to give some actual kundalini experiences that take place when practicing such meditation. Insights from Advanced Meditation Practice. meditation is the act of comprehending. the entire story of every thought from moment to moment. 387 . at a glace. I have explained this highest and purest form of meditation in some detail in the article Silent Mind Meditation Technique. spontaneous comprehension of the moving mind. until one applies oneself in full capacity to the silent.

it does take some serious work to do. psychological time. Minor adjustment or two during this hour is ok. etc. Here I am referring to topics such as desire. but you should be in that ballpark. So be prepared to give everything you have to it and then see what happens. but I do want you to understand that tinkering about or dabbling in such meditation is simply not going to get it done. You should have a sense of urgency.  You should be able to sit still for 1 hour.Prerequisites to Advanced Meditation The entire Silent Mind Meditation Program is really designed to help you explore this capacity. effort. I. So when you finally get down to watching your thoughts. after all the only requirement is to carefully watch your thoughts. but briefly here are generally what the requirements are to practice such meditation. and comprehending them with direct observation from moment to 388 . of course. You should have a sound and clear intellectual understanding of the fundamentals of the thinking mind. cognitive or "scientific" aspects. equal to that of a person stuck in a burning house. A full hour of such concentration is not necessary. You should have the ability to focus your mind on an object (such as the breath) for long periods of time. don’t want to end up discouraging you.     Now we can begin . not the neural. I want you to realize that although this meditation is not complex. You should have an unending great passion for Self-realization and enlightenment. So before you give it a weak attempt or two and call it quits. hope.

In the second phase. A typical session of such meditation tends to have 3 phases. you will soon realize that this requires great energy.  Energy rushing up the spine. Great energy is being drawn in from the soles of your feet and energy being generated by your legs and thighs. where there is great power of observation. thoughts will run into one another and pile up fast.moment. Spontaneous application of Root Lock or Mula Bandha.    389 . Tremendous vibration of the forehead and eyelids. and here are some ways in which she will manifest. leaving you unable to keep pace with their vicious velocity. and this intensity is Kundalini going to work. your passion and urgency will give you the necessary intensity. Kundalini Meditation Experiences So as you sit and divert all your attention to your thoughts. At the heart of the required swift awareness and sharp intelligence is going to be energy. not just logical systems) has to be running in tip-top shape and for that you will need energy. This energy is Kundalini and the experience of this energy during meditation is what I am referring to as Kundalini Meditation here. So to capture and digest each and every thought your mental engine (awareness and intelligence. where your rectum and/or sex organ will contract sharply and stay contracted. Without this energy. and finally the explosion of insight and the ensuing shift into an enlightened state. straightening it spontaneously and sometimes almost pulling you right off the ground. whatever that might be. is where you will tend to experience kundalini flowing. the next is the phase of intense observation allowing for digestion of each thought to occur. The first is just a silent watching of the breath to slow down the momentum and speed of the mind.

      Once explosion takes place and you start to move towards Samadhi or the enlightened state. then the whole complexion of Reality of course transforms. Stiffness of the entire body. you are going to dance with Kundalini. Energy rushing into the brain. Pressure at the back of your neck. Shaking and trembling of the entire body. Feels like ants. one or both.   Pressure at the base of the spine. Lifting up of the head. Contraction of the front chest and back regions to generate greater amounts of energy to divert to the observation. you will also experience a great deal of kundalini events and symptoms during kundalini yoga practice and 390 . flushing feelings. tingling. especially with regard to how it is related to Sage Patanjali’s teachings is Best Mind Meditation | Most Advanced Meditation Technique. Summary of Kundalini Energy and Meditation Another article where I go into this advanced meditation technique some more. as in looking upwards with great force. One of the most common is pressure in the center of the forehead and all around the head region. But in the in-between stage. where you go from just calming the mind down to the state where the shift of awareness has taken place. Of course. from this state of Concentration and Continuous Unbroken Observation (Dharana and Dhyana). Energy and vibrations in the inner ears. This is Kundalini Energy in Meditation.

then please do share them with us in the comments section below. 391 . the article I linked to at the very beginning. when one really gets down to the highest meditation.you can read about others and my such experiences here. is a great place to share and discuss. especially during meditation. The purpose of this article is to share with you some of what is experienced from the perspective of Kundalini energy. For general kundalini awakening symptoms. Kundalini Experiences Being Reported by Readers Like You and Explosive Kundalini Rising in Yoga Class Today. If you have experienced such or other kundalini symptoms.

Chapter 82 Kundalini Awakening Symptoms Real Life Experiences & Descriptions of Kundalini Rising Are you going through a kundalini-awakening episode or experience? Let’s find out… Kundalini awakening symptoms are truly a very intriguing subject. That said there are some common kundalini experiences that are often reported. and then I will add my own kundalini experiences and observations as well. I just finished taking a series of exercise specifically for the spine. Although we can draw up endless lists of symptoms from third party accounts. which I would like to share with you in this article. I would like to instead make this series about kundalini symptoms that you or I have actually experienced. on a unique trajectory on the path to Kundalini Awakening. "What are the symptoms of Kundalini Rising?” as thankfully. 392 . so others can better understand what they might be going through. In this article. each of us is absolutely unique and thus. Really there is no correct answer to the question. Aida: Aida’s Experience of Kundalini Awakening: I am a student of the "Gentle Kundalini Class". I encourage you to add any kundalini awakening experiences or symptoms you have felt. In the comments section. Here is the recent email I received from my student. I will give a recent account from one of my students about what she experienced shortly after class.

In the article. My favorite description of Kundalini Yoga is. My back was so straight. "The Yoga of Awareness. for sharing your personal experiences with us. I was feeling extra aware of my surrounding. here is a link to the Spinal Warm-up Kundalini Yoga Kriya we did in class that day. Awareness then follows. It makes my day start right in every way. but not from doing kundalini yoga. Powerful Kundalini Yoga Battles Profound Zen Meditation. Thank you for being my teacher. but this time it was a little different. in order to comprehend the thought process via direct perception. leads to energy (kundalini) rising up and elongating the spine. And there are times when I am not feeling like going to class and I push myself to go and do not regret it." and as you see from her account. Like a light turned on. I described my own such experience with kundalini awakening. it is the same. For those interested.As I left the class I felt energized as I usually feel after each class. as the energy of kundalini had risen up her spine. but instead from doing Silent Mind Meditation! Aida’s experience points at the two things that all yoga and meditation boils down to. It lasted all day. Thank you Aida. Jiddu Krishnamurti describes this experience of kundalini energy flowing up the spine as "The rush of water filling up and thus causing a 393 . In meditation. she felt more aware. Energy and Awareness. If I could go to class every morning I would go. This particular experience of kundalini is very interesting and significant. This is because it is the common experience of advanced meditation and of kundalini yoga. Aida D. The demand for intense awareness.

according to what I have observed. Can go on for years (14 years and counting so far for 394 . during meditation. uncommon and rare. tingling or other sensation in the center of the forehead. common. I am grouping the experiences into 3 categories. to assist in being more aware.    Uncommon Kundalini Awakening Symptoms:  Pressure in the Third Eye Region (Ajna Chakra). Pinching or burning in various regions of the body or brain. Also sometimes described as ants walking. it is simply to facilitate this awakening and thus. that it sometimes make me feel as if I am going to be launched right off the ground or as if it’s going to pull my head off and up into the sky.pipe to stand erect. This is pressure. Symptoms of Kundalini Awakening: I am going to describe some of the physical symptoms my students or I have felt due to kundalini awakening. tickling energy or flushes of energy." When we insist that the spine be straight during meditation. or running along various channels and chakra centers. The brain being flushed with energy is quite pleasant :-). I have experienced kundalini rising and puling up with such force. Fluttering or twitching of muscles. I know there are many emotional and mental symptoms as well. Heat or cold in the system. Common Kundalini Awakening Symptoms:  Tingling in the body and brain region. and you are welcome to share those with us in the comments section below.

I call it the Radiation of the Lord. Very intense light. as if on auto-pilot when one is practicing Kundalini Yoga Kriyas or Exercises (For an example see article: Explosive Kundalini Rising in Class Today).  395 . but can intensify to the point where it would completely overwhelm your consciousness if you let it. intensifies to uncomfortable levels and you feel are "immense". alcohol induced or otherwise :-). Sex feels like it’s the first such experience and the intense feelings of attraction emanate from somewhere beyond yourself. usually pure white and incredibly beautiful. from a few seconds to a few minutes. due to certain practices. They may come on spontaneously. Tremendous vibratory energy (sometimes feels like it’s coming from the inner ears). Caution: If the pressure. you should cease that practice and consult a competent kundalini yoga teacher. These are almost always short lived.me). Very blissful.     Rare Kundalini Awakening Symptoms:  Experience of divine light within. Usually comes upon you spontaneously. deep in the night. pain in the lower back. or they may take over. Incredible feeling of love and desire for your partner (not ordinary lust. back of the neck and headaches. Unfortunately. Spontaneous yoga asanas or kundalini yoga movements. Kundalini Shakti rising up and elongating the spine.  Sudden bursts of energy anywhere in the body.

It happens naturally and cannot be simulated.  Spontaneous bliss. This one is exceedingly rare. Gurdjieff. I. So if you have experienced some kundalini symptoms as well. The arms and legs churn like that of a baby.  There are of course a wide range of transcendental experiences. it requires some courage to allow. It is also intensely pleasurable and quite a remarkable experience. please do share them with us below. Complete immobility and rigidity takes place.the master of awareness. G. and have only ever read about it being experienced by one other . I have provide those that are more commonly associated with kundalini awakening. I think it will benefit others identify if what they are going through is actually symptoms of the ever mysterious kundalini awakening. This one is a bit scary. I have experienced it only once in my life. some of which you will find described in the category Spiritual Enlightenment Experiences. Above. 396 . Complete paralysis of the body. although many would argue. intensely pleasurable. including Swami Vivekananda. that all enlightenment experiences have to do with kundalini entering the brain region in some capacity. As with the allconsuming vibratory energy.

mantra. may like the meditation techniques involving movement. 397 . visualization or concentration. Types and Practice . This article is the combined result of the 3 part series "Comprehensive Guide to the World of Meditation Practice". 1. Still others. It incorporates the advanced meditation techniques from the Zen school of Buddhism. while others are more attracted to those who prefer the path of love and surrender. Types & Practice There are as many types of meditation techniques as there are wonderful flavors of ice cream.A Comprehensive Guide Best Meditation Techniques. This allows each person to find a flavor that is delicious to him or her. there are several broad categories under which we can capture most of these different meditation practices and this article will explore each of these types of meditation techniques. This article provides this overview of all the significant meditation techniques and hopefully this will help you find the style that is sweetest to you. the Advaita Vedanta school of Hinduism. Some meditation styles suit those of an intellectual disposition. with an active approach to life. Insight Meditation Techniques: These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path. which one can refer to for an introduction to all the important meditation techniques and types available. Overall. I created this one article out of those three to provide a single document.Chapter 83 Meditation Techniques. while those with a strong mind would enjoy the approach of thought. and certain schools of Western Religions among others.

Here is an example of my experience with WHO AM I Meditation Practice. WHO AM I Meditation Technique: This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge). which are part of the Silent Mind Meditation Program. along with rhythm and music (Laya Yoga) to purify the heart and mind.1. These meditations are an extension of the teachings of Jiddu Krishnamurti. reflection. Contemplation Meditation Technique: These meditations utilize introspection. Koan Meditation Technique: These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual. This is the flavor that I enjoy best and I have explained it in detail in The Silent Mind Meditations. from bestowing Enlightenment. 3. These meditations have a wide range of applications. The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature. These meditations have their roots in many Western Religions and are also a part of Eastern philosophies. 2. 2. Silent Mind Meditation Technique: This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process. dualistic thinking. Sound (Mantra) & Thought Meditation Techniques: The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga). study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind. self-study. By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of "what is" directly and thus Awaken. to 398 . 4.

2. Meditation via Prayer: All religions have meditations involving prayer and worship. refinement or expansion to take place. Meditation via Song: Most of the meditations from the path of Devotion (Bhakti Yoga) and Love. which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results. 3. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm. designed to dissolve the ego belong in this category. peace etc… 1. Gospel. law of attraction. 4. among others. Mantras are essentially keys. desire manifestation. Sufi Meditations. selfhypnosis. Kirtans and Bhajans are some examples of techniques in this category. positive thinking. music and breath to calibrate and perfect the system. This is a path most dear to those who are emotional in nature and feel a deep love for the divine. chanting. Meditations that use the power of intention.improving health. Hare Krishna Meditations. Mantra Japa Meditation Technique: This meditation method uses the repetition of a mantra (a particular sound. wealth. This may be the most practiced form of meditation. Christianity. happiness. etc. Here is an example of using OM Mantra to activate the Third Eye Chakra. The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Patanjali and many Kundalini Yoga meditations fall under this category. belong 399 . laughter as meditation. Thought Power Meditation Technique: The power of thought is becoming well-recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well. word or phrase) verbally or mentally to create the necessary conditions for purification. 5.

Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender. which need a high degree of concentration as a prerequisite to being effective.Free Book of Guided Meditations. The objective being to have insight into the workings of the mind through self400 . They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment. giving. fall under this category. Meditation such as Zen’s Loving Kindness. In Vipassana one extends one’s awareness from one’s breath.in this category. Another breath-based meditation is Vipassana. To some extent these meditations lay the groundwork for the Insight Meditations. forgiveness etc. This type of meditation technique is usually combined with and is a part of other types of meditations. but can be done independently as well. 6. the meditation of the Buddha. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects. Breath Meditation Technique (Zazen): The heart of Zen Meditation is Zazen. to the body and the sensations that rise and fall within it. An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) . 3. In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking. These meditations can be useful to everyone. Concentration and Visualization Meditation Techniques: These are probably the most common and well know of all the meditations and often meditation is defined by these kinds of meditations exclusively. gratitude. while the Concentration Meditation techniques use the power of focused attention to a greater degree. 1.

The objects of focus can be anything from a point on the ceiling. These meditations all develop focus. emotional and mental activities. In this technique the meditator uses visualization techniques to produce the desired results. but due to their widespread use I mentioned them separately. In additions meditations on the image of God. to a flower. Mindfulness meditation means to have moment-to-moment flowing awareness of your physical. self-knowledge. Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind. This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things. Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment . concentration. though. visualizing places of power or peace. is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly. Yantra (geometric shapes) Meditations fall under this category. These can range from simply moving awareness to various areas of the body. calmness and the witnessing consciousness. Zazen/Vipassana belong in these sections as well. to visualizing internal flows of light. to be aware of what is transpiring in 401 . 3. 4. belong in this category as well. 2. In other words.observation. to imagining mental places etc. Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day. to external sounds in the environment.Awaken the Senses. etc. Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive. Kriya Yoga Meditations. Their ultimate objective. Many internal Chakra Meditations. Kundalini Yoga Meditations.

In Zen. but as you will see from the list below there are meditation techniques using the body. Tavaria’s Awareness of the Divine Fragment. This is ultimately the goal of all meditation — to awaken you to the present. Osho’s Double Pointed Awareness. Yoga as Meditation: All forms of physical yoga are to be done with full awareness of the postures and movements. Dance Meditation Technique: The only prerequisite to Meditation by dance is that you are alive. 1. It either case. awareness is a key component. which can easily by enjoyed by all. It is really a treasure. Walking Meditation Technique: This form of meditation should not be underestimated. The range of this 402 . In addition. 2. An article demonstrating this meditation technique in action is The True Meaning of Laziness. and all can benefit from the blessings this ancient and powerful technique bestows. Krishnamurti’s Choiceless Awareness. Others definitions of this meditation are J. Body Meditation Techniques: These meditations and practices may suit those inclined to physical activity. N. There is no prerequisite for the practice of Yoga. the objective is to be in the present moment as best you can. as you just walk. or you can be fully aware of the environment. walking meditation has been formalized and is called "Kinhin". In addition breath is combined with the movements and poses to help open up the energy channels and free the system from the debris of the past. There are many styles of walking meditation. 3. Gurdjieff’s Self-Remembrance and S.the here and now. the meditations of this type almost all have the added benefit of keeping us fit and healthy. either inner or outer. In walking meditation you can either be fully tuned it to the physical process of walking. 4. such as flexibility or diet. but for all these styles.

Zen Archery. type of meditation. the Dance Meditation of Master Gurdjieff. 4. where now most aspirants are married and sexually active. This method of meditation is indeed wonderful and if two like-minded people come together for its practice. Dance Meditation is not only for celebrating life. 403 . Lord Shiva’s Cosmic Dance — the Tandon and the list go on and on. Osho’s famous meditations using dance and movement. There is the Dervish dancing of the Sufi mystics. Tai Chi. Sex as Meditation (Left hand of Tantra): No I did not forget this most profound. the life force it contains (Qi. the mind and the concept of Oneness. Common to all these techniques understand the intimate connection between the breath. yet very misunderstood. An article that gives my experience with dance meditation technique is My Time at on Osho Retreat when my Body Disappeared. 5. Tantra and tantric sex have been gaining notoriety over the past few decades as spirituality." For those of us who grew up watching the TV show "Kung Fu" know well the intimate relationship between the martial arts and meditation. it can provide a powerful and potent vehicle for the attainment of enlightenment. This meditation technique requires first the disciplining of the mind and control over one’s passions. Then one can learn the techniques of vajroli and sahajoli along with the various bandhas (body locks) and yoga asanas. Prana). Chi. and other related techniques all belong here in this category. but is a valid and powerful method to build awareness. The Martial Arts as Meditation: "Grasshopper… life is a dream within a dream. for the right purpose. Qi Gong. induce catharsis and encounter Reality. which help to maintain the height of sexual charge and the use of that energy to activate the higher centers.meditation done via this technique is quite remarkable. tantra yoga and enlightenment have moved into the mainstream.

Your soul craves meditation like children crave ice cream. you will absolutely get addicted and it will be the most beneficial addiction you can ever have. to satiate your meditative appetite all the main flavors of ice cream available. so go ahead and take a bite — I promise. 404 .So there you have it. Most important thing for you to do is indulge. which come from Yoga Meditations. Internet Resources for Meditation: Yoga Meditation Tips: There are many positive benefits and advantages. however it is important to understand the basics of the activity before becoming involved in it.

yoga poses and exercises and now on Mastery of Meditation there are several free e-books and videos available which provide you these key components. Practice some of the sets provided in the Free Yoga Videos and the Free Kundalini Yoga Kriyas E-book and become more familiar with yoga practice first. of course. Similarly. 3. Who Should Design Yoga Sets: Don't try to design a set if you are just beginning yoga practice. 6 Guidelines for Designing Kundalini & Hatha Yoga Sets: 2.Chapter 84 How to Design Yoga Sets 6 Keys for Designing a Yoga Set At the heart of personal yoga practice. Before you go diving in though and start mixing and matching random poses and exercises. should at some point be balanced with poses that twist and stretch you the other way. The last thing you want to do is practice yoga and create more injuries and imbalances for yourself. Yoga Sets Should be Balanced: This is one of the most important aspects of a yoga set. lies yoga sets. By balance here I mean that the poses that twist and stretch you one way. you should design sets 405 . I would like to give you some important guidelines on how to construct these sets. The building block for these sets are. regardless of whether it's Hatha Yoga or Kundalini Yoga. The Free Online Hatha Yoga Poses E-book and the Free Online Kundalini Yoga Exercises E-Book are rapidly growing resources for you to use in order to form your very own yoga sets and kundalini yoga kriyas.

you can balance it with the Forward Bending Pose sometime later. rotations done in one direction should be followed by rotations done in the other direction. while a beginner might do Long Deep Breathing with a particular pose. sometime after that. This will ensure that you don't end up creating sets after which you feel out of balance and un-centered. This allows for maximum benefit from the movements and exercises. One rule with yoga breathing though. which works on the Navel Chakra. 406 . if you employ Cobra Pose early in your set. etc. is to start working on the lower chakras first and then move up towards the higher chakras. which works on the Root Chakra. is that generally you should inhale when expanding the chest and abdominal region and exhale during the movement. So advanced practitioners might do Breath of Fire. 5. So you would tend to do an exercise like Crow Pose. which contracts these regions. equally if possible. So if in your set you have a backward bending yoga posture. Yoga Breathing Guidelines: For most exercises and postures a corresponding breath is indicated. As an example. which is comfortable for you. there are several options available that allow you to breathe at a level.that stretch both arms. early in the set and do Stretch Pose. both legs. This helps to sequentially increase the vibration of the energy higher and higher. 4. especially for Kundalini Yoga Kriyas. In most cases. then at some point it is wise to have a forward bending yoga pose as well. Chakras Work Should Be Done Low to High: In general the rule to follow. In addition.

are tools to help you in your own unique path to spiritual awakening. Warm-Ups: If your set consists mostly of difficult yoga poses and exercises only. 7. An excellent warm-up set is the Kundalini Yoga Spinal Warm-up Exercises. The one important aspect though of rest. Summary of Making Your Own Yoga Sets: The sciences of Yoga. I think is a valuable skill to learn. Designing your own Yoga Sets. I hope the guidelines above help you maximize the benefits from your personal yoga practice. 407 . It is during this time. Meditation. If you plan to do your set only.6. etc. then moves on to the more challenging exercises. then ensure that it first starts off with simple yoga postures and movements. make sure you do a warm-up set first before jumping into advanced postures. Rest Periods: It is wise to design specific rest periods within a set. so that you are properly warmed up. is a period of relaxation at the end of the kriya. Ayurveda. This relaxation time is critical to allow the body to assimilate all the energy that has been awakened by the yoga exercises. the body heals. Warm-ups and not overdoing it are your best defenses against injury. which should be included in every Kundalini Yoga kriya. grows and nourishes itself. to help you overcome your personal challenges.

Finally. in addition to it's well known physical benefits. using Surya Namaskar. but hey. which will become Chapter 22 in our ongoing Free Online Yoga Sets E-book. Surya Namaskar is a set where you flow from one yoga posture to another. I will be putting together a new class for daily yoga practice. Below you will find all the details needed to practice this wonderful sequence. Flowing gracefully from pose to pose. when done with full awareness and attention. This style is called Vinyasa or Flow Yoga and it is a wonderful way to practice yoga.Chapter 85 Surya Namaskar – Sun Salutation Morning is undoubtedly one the best times to practice yoga and the perfect morning yoga set is Surya Namaskar or Sun Salutation. 408 . better late than never . allows you to extract the calming and harmonizing aspects of yoga. is a great way to salute the new day and a great way to prepare the body for it. and this set done in the refreshing early morning hours when the Sun is just rising. the poses which are incorporated into Surya Namaskar really stretch the whole body and they are also individually some of the best poses from Hatha Yoga. As mentioned above. Surya means Sun and Namaskar means Salutations. Surya Namaskar should probably have been the very first article on this blog. instead of now four years later. as it incorporates some excellent poses to help stretch the entire body. As with all yoga practice please follow the guidelines from the following 2 articles: 10 Important Guidelines for Kundalini Yoga Practice and Essential Beginner's Guide to Yoga Practice. so be on the lookout for that on our free online yoga classes page.

It is also great for strengthening 409    .Morning Yoga Poses for Stretching . Inhale deeply. reach back with your left leg as you lunge forward gently.  Next reach down towards your toes. Here make sure you only go as far as comfortable while keeping the legs straight. bring the palms of your hands down to the floor next to your feet. Illustration #3 above. Illustration #2. To do this. This is called Yoga Head to Toe pose and is excellent for stretching your hamstrings. How to Do Surya Namaskar:  Stand straight up with feet together and palms together at chest level as in illustration #1 above. Inhale.Surya Namaskar Illustration of Surya Namaskar Best Morning Yoga Poses for Stretching: A. arching your back but keeping your elbows and knees straight. If you can. This will stretch your entire back. Raise your arms up and reach back. hamstrings and shoulders. This pose will stretch your calves. Then come into Downward Facing Dog Pose. Press your heels towards the floor and your head down between your shoulders as in Illustration #5. This is a wonderful yoga pose for stretching and opening up your hips. Now come into forward lunge. Look up and press forward as you do this as in illustration #4 above. neck and shoulders. Exhale. Your left knee will touch the floor.

      B. From Cobra Pose come back into Downward Facing Dog. Exhale. chest an toes are touching the floor only. From here return to Head to Toe pose as in illustration #10. Exhale. Inhale. although it can be done anything during the day. knees. Don't forget to keep your awareness and attention in the present. Then come into Yoga Cobra Pose with straight arms as shown in Illustration #7. Then reach forward from the hips as you come all the way up and back into back stretch pose. while your rest on your palms. you may wish to do even more repetition is you 410 . Inhale.  From here come into the pose shown in illustration #6. Repetitions for Surya Namaskar:  Sun Salutation is generally done in the morning.your arms and shoulders. but this time reach back with your right leg. Finally return to the starting posture as shown in illustration #12 above. Great for upper body strength. As this set is so good for you. This will give your back and spine a great stretch and strengthen your arms. It is also a great way to warm-up prior to doing more difficult poses and sets. Exhale. Inhale. Here your chin. Inhale. Come down nice and slow into this pose if you can. Exhale. shoulders and chest. then exhale. Add 1 round every few days until you reach 12 rounds. Thus stretching the other hip. I suggest starting with 3 rounds and building up from there slowly. This is illustrated in picture number 9 above. Now lunge again. Look up and press forward.

like. C. Benefits of Sun Salutation:  Excellent for stretching and opening up the entire body. exhale when moving into illustration #3. Practice Tips and Cautions for Surya Namaskar:  The entire sequence above is done along with a particular breathing pattern. etc. quads and calves. I have marked the sequence above where you inhale and where you exhale as well. When you practice many rounds. Only stretch as far as comfortable. Helps strengthen the arms. you will find 411   .       D. Great way to get the whole body going in the morning. hamstrings. neck. don't force any of the stretches. arms. Great for reducing stress and bestowing a calm. back. hips. circulatory. respiration and nervous systems. So you inhale into illustration #2. Especially back. Helps your digestive. Known for helping in weight loss and helping you be slim. Helps open up the shoulders and hips. trim and fit. peaceful mind. shoulders and legs. shoulders. This pattern follows the rule where you inhale on the poses where you are expanding the chest/abdominal region and you exhale on the poses where you are contracting the chest/abdominal region.

Many famous actors and actresses to lose weight and get fit have used Surya Namaskar.yourself getting more flexible as you do the later rounds. do this sequence gently only and develop your capacity slowly over time.    412 . let your head hang down and allow it's weight to help you stretch.  When you do the lunges your front foot is between your arms. This is true and if it can work for them. it can surely work for you also. specially to the back. For the pose where you reach down towards your toes when standing. If you can't bring it up there in one smooth motion. adjust and "walk" in up. You will also find yourself getting more flexible over time as your practice this set regularly. If you have high blood pressure or other serious injuries.

and finally to the 3rd eye and crown chakra. glands and nerve junctions along the path are targeted with energy and their functioning rejuvenated and improved. Furthermore. Although this set helps the digestive.root lock (mula bandha). abdominal lock (uddiyana bandha) and neck lock (jalandhara bandha) -. then moved to the heart chakra and throat chakra. The kriya uses the combined power of breath control (pranayama). sex. uses all three bandhas -. Benefits of Kundalini Awakening Raja Yoga Kriya: As Kundalini is channeled upwards. this set helps bring energy into the brain region promoting greater power of awareness and intelligence. respiratory and circulatory systems. It is a powerful kriya (set) and you should approach it with respect and intelligence. The energy is brought first to the lower chakras (root.to propel kundalini from one chakra to the next is sequence.Raja Yoga. specifically suspension of breath. naval) activating them.Chapter 86 Raja Yoga Set for Awakening Kundalini This Kundalini Yoga Kriya hails from the Regal path of Yoga -. This kundalini yoga kriya. 413 . the organs. You should practice this set by using the modifications provided and move to the more advanced techniques only after mastering and feeling physically comfortable with the easier versions. it is especially effective in strengthening your nervous system. in conjunction with Body Locks (Bandhas) to awaken and channel Kundalini Shakti (energy) from the lower centers (chakras) to the higher ones.

Inhale deeply. This is called Drona Mudra.Description of Kundalini Awakening Raja Yoga Kriya: The following 3 body locks will be used in the practice of this kundalini yoga kriya so I will describe them first and then provide the details for the set. but sukh asana is preferred. but for this set they should be applied as described. You can sit on a chair as well. There are some variations to the locks described above. apply and release Root Lock 1 time(s). Triple Lock (Maha Bandha): Maha Bandha is when all 3 locks above are applied together. Beginners version of Kundalini Awakening Raja Yoga Kriya:  Sit up straight with your legs crossed (sukh asana). Neck Lock (Jalandhara Bandha): To apply neck lock draw your chin back and slightly down (like a soldier at attention) creating tension in the back of the neck and causing a compression of the throat region. then exhale and while holding your breath Out.   414 . Abdominal Lock (Uddiyana Bandha): To apply abdominal lock (also called diaphragm lock) you should pull the abdominal muscles up and in under the rib cage. Hold onto your knees with your hands. sex organ and naval (lower abdominal region) by pulling these 3 muscle groups up and in. Root Lock (Mula Bandha): To apply root lock you should contract the rectum.

apply and release Root Lock plus Abdominal Lock 1 time(s). apply Maha Bandha with extended arms and visualization 3 times. 3. Each time holding with breath held out for as long as comfortable.. up to 8. They raise your arms straight up such that the upper arms are hugging your ears. then exhale and repeat the entire cycle increasing the count by 1 to 2. Inhale.     Intermediate version of Kundalini Awakening Raja Yoga Kriya:  All the steps are the same as the beginner version. then exhale and while holding your breath out. Once you finish the 8 count. 4. Now inhale.. then exhale and while holding your breath out. Hold as long as comfortable and then release. apply and release Root Lock. inhale and interlace your fingers having the index finger pointing upward. not one at a time. Don't forget to relax in shav asana at the end :-). Now exhale again and while holding your breath out. except work from a count of 1 all the way to 12. Now inhale. plus Abdominal Lock. plus Neck Lock 1 time(s). 415 . In addition. then Root Lock + Abdominal Lock. So apply both locks together and release them together. Relax on your back in Shav Asana (corpse pose) for 5 minutes. then Root Lock + Abdominal Lock + Neck Lock. So for each count you will do just Root Lock. apply Triple Lock (Maha Bandha). Hold Maha Bandha with breath held out while stretching up with your arms. At the same time visualize energy flowing up your spine from the base to the crown of your head.

but at the same time this is the one kriya which has also created difficulty for students in my classes. take your time as you develop mastery over this set. you should generally be in good health and good physical condition before undertaking its practice. Again you will apply Maha Bandha 3 times at the end and relax afterwards. Any pranayama exercise that requires breath suspension should be approached with caution.  416 . Move ahead systematically. Tips and Cautions for Kundalini Awakening Raja Yoga Kriya:  Students very much liked this kriya during our Kundalini Yoga teacher's training course.Advanced version of Kundalini Awakening Raja Yoga Kriya:  All the steps are the same as the intermediate version. Hints. So. Since this set is stirring Kundalini a little more directly. except work from a count of 1 all the way to 16.

This breathing exercise simply requires one to isolate and breathe exclusively through the right nostril.Chapter 87 Surya Bedhi Pranayama for Energy "Simple Yet Powerful". passive. The Ida and Pingala can be considered the lunar and solar channels respectively and run alongside the Shushumna. thus increasing energy and heat in the system. that is the apt description for Surya Bedhi Yoga Pranayama. In Kundalini Yoga there are 3 primary channels (nadis) for the flow of energy through the Chakras: Ida. the result of which is to ignite and activate the Sun channel (Pingala Nadi). Benefits of Surya Bedhi Yoga Pranayama (Right Nostril Breathing):   Increases energy in the body. which is the central channel running through the center of the spine. Creates vitality and gives strength for physical work. Here is a brief overview of the Kundalini Yoga channel system to help understand better how this breathing exercise works and delivers it's many excellent benefits. feminine. active. also called Right Nostril Breathing. Breathing through the Right Nostril activates Pingala Nadi. male. The Ida Nadi is responsible for cooling. 417 . physical energy. Pingala and Shushumna (Read Introduction to Kundalini Yoga and Kundalini Yoga Seven Chakra System for more info on Chakras or Energy Centers). This is the ninth chapter of our Free Online Yoga Breathing Exercises E-Book. mental energy and the Pingala Nadi responsible for hot.

heart disease or suffer from stroke or epilepsy. You may also sit on a chair if you like. Also. with your back straight. This will align the spine with the back of your head. Preferably in a variation of sukh asana (cross legged). where you should be careful if you have high blood pressure. Close your eyes if you like. Fold your index finger and middle finger into the palm of your right hand so just the thumb. ring finger and pinkie are extended. sit up in a comfortable position. Excellent to combat timidity and shyness.    418 .  How to Do Surya Bedhi Yoga Pranayama (Right Nostril Breathing):  To practice this yoga breathing exercise. Very similar cautions as Bhastrika Yoga Pranayama (Bellows Breath). Hold your knee with your left hand.  Fights malaise and lethargy. Alleviates depression and other aliments related to low energy and down emotions. lengthen your neck and subtly bring your chin back and in like a soldier at attention. if you have acid or heat related gastric issues such as ulcers you should use caution. Elongate your spine upwards.  Cautions for Practicing Surya Bedhi Yoga Pranayama (Right Nostril Breathing):  If you have heat related issues you should not practice Surya Bedhi Pranayama.

keeping the left nostril closed with your ring finger and pinkie. Now gently close the left nostril with your right ring finger and pinkie and breathe long. Bring your attention to your breathing and take 5 deep.    419 . slow and deep through the RIGHT nostril only. Be sure though to start slowly and work your way up. slow breaths though the nose. For the rest of the exercise the attention should remain on your breath. Do a round of 10 repetitions and then inhale completely. This will oxygenate your blood and relax you. Over time you can build up to 5-15 minutes of this pranayama. You should inhale as well as exhale through the right nostril only. hold your breath in for 1-5 seconds and then exhale completely.

You will notice that the very greeting in Kundalini Yoga "Sat Nam" contains the Sa Ta Na Ma components. which combine the use of mantras. In addition. to bestow profound material and spiritual benefits to those who practice them sincerely over time. the Sa Ta Na Ma mantra. exploits the power of mantras. Some of the most popular of these meditations are Sodarshan Chakra Meditation. Life. 420 . Sa Ta Na Ma is considered the most fundamental mantra in Kundalini Yoga. Infinite Energy and Prosperity Meditation Technique and Tantric Sat Kriya for Transmuting Sexual Energy. are actually considered the greatest Kundalini Yoga Meditation.Chapter 88 Kirtan Kriya On the website. I will include it in the Free Illustrated Kundalini Yoga Kriyas E-Book as well. like many of the other Kundalini Yoga Meditations. None of these though. hand positions (mudras). One of the primary reason's Kirtan Kriya is considered the highest of all the Kundalini Yoga meditations. Sat Nam is a seed mantra and it means True Identity or the True Divine You. Kirtan Kriya uses this important mantra as the centerpiece of meditation. mudras and pranayama (breathing). mind power. Death and Rebirth. you find many powerful Kundalini Yoga Meditations. to help group those meditations specifically. while Sa Ta Na Ma is understood as Existence. As it is also considered a Kundalini Yoga Kriya. This honor belongs to the mantra meditation I am going to detail for you today and it is called Kirtan Kriya. Kirtan Mantra Meditation will be the 16th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book. and of course Kirtan Kriya will be a part of that book as well. I will soon be launching the Free Kundalini Yoga Meditations E-book. Kirtan Kriya. is because it uses the most important mantra from this yogic science.

    Design of Kirtan Mantra Meditation: As explained above. Builds concentration and mental focus. you will find details regarding these aspects of the meditation.Sa Ta Na Ma Mantra Meditation:   Increases intuitive abilities and psychic powers. thus it will stimulate the pineal and pituitary glands specifically. it is important to go slowly and follow the guidelines I have laid out in the following articles: Beginner's Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. 421 . For more information about the chakra model you can read the article. Gives awareness of one's Divine Infinite Nature. balances and uplifts the emotional body. Clears the system of negative emotions. Bestows peace and tranquility. These are the most important glands of the endocrine system and the highest chakras of the kundalini yoga chakra system. As with all kundalini yoga technique and meditations. traumas and impressions.naad yoga (yoga of sound) to work it's magic and in the design section below. Specifically this mantra meditation is going to activate the Crown Chakra and the Ajna Chakra (Third Eye). Uses the power of visualization to activate the higher chakras and associated endocrine glands. this is considered one of the most important mantras for Kundalini Yoga Meditations. Kundalini Yoga Seven Chakra System. As indicated. uses the fundamental Sa Ta Na Ma Mantra to help one realize their True Divine Nature. Heals. Benefits of Kirtan Kriya .

Index Finger + Thumb --> Wisdom Middle Finger + Thumb --> Focus Ring Finger + Thumb --> Energy Little Finger + Thumb --> Connection In addition. Release it whenever necessary and continue with the meditation. which bestow the benefits as I have indicated below. where the eyes are turned up to look through the center of the forehead. This is shambhavi mudra.Sa Ta Na Ma Mantra Meditation:  Sit in any cross legged posture.Uses the science of Mudras or hand/body positions to create and complete certain circuits in the body. but turn them upwards such that you looking through the center of the forehead. with your palms facing slightly upwards. The following hand positions are used. Close your eyes. Press the index finger + thumb for SA Press the middle finger + thumb for TA Press the ring finger + thumb for NA 422     . and only hold it for as long as it is comfortable. While chanting the mantra as described below. Rest your wrists gently on your knees. How to Do Kirtan Kriya . which stimulates and activates the Ajna Chakra (Third Eye). follow the following pattern. You can also do this meditation sitting on a chair. Elongate your spine and tuck your chin in slightly (like a soldier at attention). Shambhavi Mudra is used. reapplying it once ready.

The total time for the meditation is therefore 31 minutes. As far as Kundalini Yoga Meditation are concerned or for that matter any mantra meditation are concerned. Keep visualizing this flow of the mantra and keep making the finger movements as you chant the mantra in the following way. Do the following visualization as you chant. and applying the appropriate mudra for each sound. so commit to it 423 . Chant in a whisper for 5 minutes. N. Kirtan Kriya is one of the most profound and effective meditations you can do. Chant mentally for 10 minutes. Chant aloud for 5 minutes. Slowly chanting the sounds Sa Ta Na Ma repeatedly. To end. while visualizing the sound "A" leaving through the center of the forehead through the ajna chakra. You are simply chanting the sounds SA TA NA MA.Press the little finger + thumb for MA  Begin to Chant the Mantra now. it really is not. Chant aloud for 5 minutes. visualizing them flowing through your crown and ajna chakras. Chant in a whisper for 5 minutes.       Summary of Sa Ta Na Ma Mantra Meditation: Although at first glance this mantra meditation might look complicated. M entering through the top of the head through the crown chakra. T. sit completely silently and still for 1 minute and allow infinite to descend upon you. Visualize the sound S.

424 .seriously and find out for yourself all the wonderful benefits of this timeless technique.

Liver Detox Yoga Sequence. Techniques:     Learn Learn Learn Learn Fountain of Youth Yoga Set. Expand knowledge regarding meditation. Trataka for Building Concentration. Articles for Study:    5 Major Obstacles to Self Realization and Enlightenment 5 Dangers of Not Meditating The Secret to Enlightenment Daily Practice: Pranayama: 1-7 mins  Ujjayi Pranayama for Better Sleep Yoga: 15-30 mins  Fountain of Youth Yoga Set 425 . Learn more yoga and pranayama techniques. Ujjayi Pranayama for Better Sleep and More.Chapter 89 Week 7 Syllabus: Objectives: Knowledge:    Complete fundamentals of enlightenment.

 Liver Detox Yoga Set Meditation: 15-30 mins of Tratak  Meditation for Concentration .Tratak 426 .

I would like you to actually raise the level of your aspirations even higher. and for those who believe there is just one go around. you should not set goals. I would prefer if you "Hitch your wagon to infinity!" Why even settle for a star? Before all the experts on non-duality start clamoring that there should be no purpose to life. For those who believe reincarnation exists. well you certainly don’t want to waste this opportunity then for sure. this life is a golden opportunity to achieve this highest possible purpose of human life. let me say that if there is any purpose at all to life.Chapter 90 5 Major Obstacles to Self-Realization & Enlightenment Obstacles to Spiritual Enlightenment "Hitch your wagon to a star!" is a famous Ralph Waldo Emerson quote urging you to aim high and have soaring aspirations. it is to find God. or to put it another way. 5 Major Obstacles to Self-Realization: 1. then it is Self-Realization. Ignorance: 427 . In this article. you know how very precious and rare a human birth is. So you must make the most of this chance. No matter if you believe in reincarnation or not. since you are here anyway. Either way. etc. Everything else is immature. I would like you to raise the level of your aim to the very highest achievement possible in life. why not shoot for highest high. I would like to discuss the 5 major obstacles that often prevent you from fulfilling this great journey to God Realization.

This waking up. is worth it because it means you are now finally free from delusion. etc. just understand that this is ignorant and only manipulation of a dream reality. You don’t have to believe that there is an eternal aspect to your being. Also. which can be discovered and abided in. and can fully express your true self and live the life you were meant to live. I remember speaking to a close relative once. So if you want to pursue just material pleasures. it does not matter to anyone else. Just to be clear here. you will go through life asleep. although doing so and clinging to that belief is a valid Advaita Vedanta technique for enlightenment. One other point I would like to make with regard to ignorance has to do with the pursuit of wealth. or Self-Realization. power. it only means you will miss the whole point of being born. what I am saying is that if you just chase that. in lieu of Enlightenment. I would like to point out that chasing these material pleasures can potentially make your dream world nicer. if you truly 428 . I am not against material gains. fame. divine aspect. but what you have to consider is that there is this possibility. power. one other secret I will share with you is that all these material rewards are likely to be yours anyway. and then explore your inner walls to discover if there is any truth to this claim. If you outright reject that such as aspect to your being exists. etc. money cannot buy you happiness). wealth. then please go ahead and do so. but they do little for you in terms of waking up to the Truth. who was surprised that there were people today who had awakened to their Infinite nature and lived life from there. Without getting into a big debate regarding the Easterlin Paradox (the research that says.By ignorance here I mean that folks are just not aware that they actually have an infinite. life does not care. fame.

have food. I get mad at myself too. Confusion: Worse than the ignorant are the confused. fire and exuberance of youth are slowly smothered by the endless responsibilities and difficulties of life. 3. and don’t settle. who is more famous than Lord Jesus and Lord Buddha! 2. Don’t settle. I hope you find great teachers who will guide you well. Remain inspired. The only answer ever is God. What am I 429 . They really piss me off. Chipping away at your heart and soul. won’t be realized anymore. This is rubbish. clothing and shelter. but find excuses to run after other things endlessly. Let this great work. not doing my yoga. Find ways to stay on course. After all.walk the path to Enlightenment. fight. know Self-Realization is the purpose of life. choose wisely. They feel they must swallow the bitter pill of "reality" and practicality. not staying aware from moment to moment. at one point or another we all make this mistake repeatedly . Sometimes. You know and yet you don’t do what is necessary. The uncompromising attitude. If you are young. so that you don’t find yourself so mired in financial commitments and other responsibilities that you no longer have time to think about your divine nature. light your way forward. What is wrong with you all? Stop it. you have no excuse to not walk the walk. but you do. but don’t give up. are quite prone to depression. they simply did not know better. everything else will fall into its right place when Self-Realization is the underlying theme of your life. Compromising: Just don’t do it. The confused are those who have health. You are blessed with abundant energy and death is far on the horizon. and this is primarily because they are starting to feel that the great life they aspired to live. At least the ignorant were clueless. keep going. I know I have and when I do. Research finds that men in their 40s and 50s. What the hell am I doing? Not doing my daily meditation. I know life and society wears you down slowly.

430 . infuse some balance into your life. Self-Realization.doing? Blogging and working all the time. what in the world are you folks doing? You know what is at stake. 5. so let’s get going. Impatience: It is unlikely that the highest achievement in life is going to be easily accomplished by you overnight. There are a million forms of mindless entertainment to keep you drugged and serving the purpose that society wishes from you. You just keep your eye on finding Dad . the sports matches can wait. turn off the TV. This can be easily seen not only in the use of medicinal drugs for muscle building. Enlightenment. the confused are at least trying to build an empire or something. Laziness: Perhaps I should categorize these folks with the confused. but are just mindlessly wasting precious time. Come on yaar (friend). It’s pathetic and I yell at myself and get back on to the right path. stop browsing the web. You must do the same. and if you need someone to yell at you. 4. make some effort. call me . here is an interesting read on how Zen views laziness: The True Meaning of Laziness. Once you start to gather momentum and break the cycle of inertia you will be unstoppable. but I wanted to give them their very own space so they could feel truly pathetic. is God Realization. she is our mother. But from this you must break free. For more on this topic. Don’t worry. life will give you everything else you need. fat loss. show some willpower. The ignorant don’t know better. if any. and she won’t abandon us. have time and health. So confused means you lose sight of the fact that the true purpose of life. This must be the guiding force of your life. We are being trained to become quite an impatient and instant gratification society.

No Shortcuts to Enlightenment. but is also more subtly visible in relationships that today tend to skip romance all together and go straight to sex. and I have written about this in the article. the point here is that for Self-Realization. This attitude has spilled over into the spiritual arena as well. Also. without it life is absolutely useless. Summary: In the article. How to Discover Your Divine Nature. you might want to sign up for the free online yoga and meditation classes offered here. you need to wake up and claim your birthright of knowing you and God are One.pain. but so is the work leading up to it. Let’s get to it. If you don’t want to have lived such a meaningless life. etc. If you are an advanced yogi or meditator. you will have to stay on the path for as long as it takes. I challenge you to take a swing at the Silent Mind Meditation Technique. Although Enlightenment has absolutely no material value. The key to such awakening is meditation and I want to stress that this is the real reason for human birth. here is the link to the Beginner’s Meditation Class. I wrote about how to recognize your Higher Self by experiencing an aspect of it. 431 . Enlightenment is great. Resources: To get you started on meditation. Essentially. Another secret I would like to share with you here is that the path itself is really a lot of fun.

Not that meditation alone will cure all irritation. etc. in your center. So next time you feel that anger creeping up.. I want to discuss what happens when you don’t meditate and what are the signs that are yelling at you to start meditating immediately. coworkers. such as Top 10 Benefits of Meditation and 10 Amazing Benefits of Meditation for Students and Young People. I want to explore the dangers of not meditating. but it will certainly help a whole lot. watch the energy carefully and set your alarm clock thirty minutes earlier for the next morning . It does not matter what the reason is. Meditation means residing deep within.Chapter 91 5 Dangers of Not Meditating Signs of Not Meditating Many popular articles on Mastery of Meditation expound on the benefits of meditation. Anger: Every time you lose it. 432 . all mean the same thing. where you are infinitely at peace and have great composure. and the more you live from this center the less the storms on the periphery disturb you. as there can be bio-chemical reasons for this as well. other drivers. This goes for irritation as well. Getting irritated with the children. You are not meditating enough. this is a clear signal to you that you need to start meditating. don’t react. 5 Dangers of Not Meditating: 1. but today I want to present you with another view of meditation. spouses.

and from there you realize that there is nothing lacking whatsoever in you. How to Test Your Spiritual Growth. You are perfect and life is perfectly fine just the way it is. Stress the best of buddies? Inseparable are you? Well if you want to end this relationship with Mr. 3. you need to start a meditation program. If you suffer from panic attacks and anxiety. You will notice I grouped anxiety along with stress. that I felt it was a good way to actually test your spiritual level. To help motivate you and give you some solid techniques to live stress free. healthy life is to live stress free. here is a great resource: Best Treatments for Stress & Anxiety Disorder. with the wrong perspective and wrong attitude is if you are a frequent victim of jealousy. and I just want to mention that this is another sign that you are not meditating enough. 4. You will find the details of how to test yourself using jealousy in the article.2. Stress you have to start meditating. Stress: Are you and Mr. Mr. And where Mr. Jealousy: Clearly a sign that you are on the wrong track. this is so good an indicator of you not meditating enough. An Ayurvedic Doctor I recently met told me that 80% of the problems that patients came to see her with were stress related. The key to a long. Disease is not too far away. Meditation puts you in touch with your infinite nature. Stress hangs out. In fact. Restlessness | Insecurity | Fear: Are you feeling your life is meaningless? Feeling you are not doing anything special in life? Feeling you are not achieving your true potential? These are signs that you are not meditating. Stress. This realization is the reward of 433 . There is ample evidence showing the benefits of meditation with regard to anxiety as well. So a big danger of not meditating is ending up hanging out with Mr.

Dangers of Not Meditating Summary: I can always tell when I have drifted away from my meditation practice. Invariably one of the signs above will light up and remind me of what is the most important thing in life . weakens the ego and thus. The more you break up Reality and side with different fragments. Hatred is born of fear and is only possible when you emphasize differences. if you notice their presence getting stronger." I love that saying. fear and self-doubt. in the here and now. Related signs to restlessness are the feelings of self-doubt. Meditation helps you de-emphasize your egocentric mind.meditation. you don’t see God at all. and the further you are from this realization. I 434 . I wish along with prescribing a daily multivitamin. the red flag is up. It endlessly seeks security and safety.meditation. are eyes that are going to be full of compassion and love. you need to start meditating. These are other dangers you will have to face if you decide to not meditate. and instead reside in your simple witnessing awareness. whose rewards have no material equivalent. eyes that see the whole world as just your family. Meditation is responsible for opening your eyes to this view. Hatred: As Yogi Bhajan states. I suggest the same for you. "If you don’t see God in all. If you are new to meditation and are looking to start this profound practice. 5. insecurity and fear. you know it is time to get back to meditating. So if you are filled with fear and hatred. Eyes that see the world and humanity as one big family. everyone was prescribed thirty minutes of daily meditation as well. in fact. the more you open the door to hatred and fear. means the further you are from meditation. and can’t put it any better way than that. Looking around at the state of world today. relieves you of the feelings of insecurity. This living in the witnessing consciousness. The ego is insecure. Keep an eye out for these danger signs above.

Free Online Yoga & Meditation Classes Free Beginner’s Meditation Class | Learn How to Meditate 435 .suggest you try some of the free online meditation classes offered here on this site. Below are some helpful links in this regard.

it is always Black Friday. These insights are those. If you are drawn to any of these schools of meditation. Krishnamurti. which take place during deep stages of meditation. advanced Zen meditation. advaita Vedanta and Jyana Yoga. and it is an apt entry given we are entering the heart of the holiday shopping season.Insights from Advanced Meditation Practice Continuing with the insights that explode during advanced meditation practice. today’s entry is about how the mind is a shopping mall. Here is the quote that I noted after such a session of deep meditation: The Secret to Enlightenment – Quote The key. but can you get out of the machinery of the mind and find enlightenment? I will show you how. I have described it in great detail in the Silent Mind Meditation Program . The meditation technique I employ is my own. For the mind. and occur as a direct result of seeing the mind in action. You may be able to get out of the machinery of consumerism. In my opinion the Silent Mind Meditation Technique is one of the most powerful forms of insight meditation.The Silent Mind Meditation Technique. It will 436 . The mind is very suggestive and extremely seductive. The Secret to Enlightenment . and belongs in the category of insight meditation. There is always a great sale on within us and we are constantly buying into what is being offered.Chapter 92 The Secret to Enlightenment Summary: The mind is a shopping mall. then you will want to apply yourself to this technique. the secret is not to set any goals. It is an extension of the work of J. Goals lead to effort.

We are asleep to this fact. only observation is adhered to and the suggested goal is spontaneously negated. The Secret to Enlightenment – Analysis This is possible. In observing carefully the movement of the mind and thoughts. through and through. Our prison is unfortunately of our own making. The way out is the pathway of awareness. In this excerpt. the mind continues to try and seduce.constantly present juicy goals and one must remain very alert to this and Not Buy In! This has to be done moment-to-moment. but are unable to draw you in. then during any elongated session. It is the secret to 437 . negation takes place and just witnessing continues. If you persist. as I see without a shadow of a doubt that engaging a presented goal implies struggle. Then they are just flying around. Thus. It is the secret on how to get out of the mess. you will start to see facts. It will not be easily examined. In other words. the seeing brings about a state of being "de-clutched". At first when you sit and begin to watch the mind. as the need for negation becomes apparent. We attach to our goals and thus. But persist. such as the one above. The thoughts can lose their potency and become impotent. there will come opportunities when thoughts start of lose their momentum and become available for digestion. are endlessly lost in struggle and misery. on the onset of any goal-oriented thought. What is being given away here is the secret to meditation. clearly. You will have peace. especially not in the capacity that is required to break through. This is your chance. Let me explain. but being keenly aware of the danger of "buying in". it has great speed. Such acute perception from moment to moment brings about the necessary transformation in consciousness.

if you don’t. If you want it.enlightenment. 438 . it does not matter. it is there for you.

which further integrate meditation and pranayama. this means to first put together the building blocks for yoga practice. which are the yoga poses and kundalini yoga exercises. In addition. So can provide the foundation for bringing you useful. The Fountain of Youth Yoga Exercises Introduction As the name of this set implies. all hail the exercises in this set to be instrumental in extending life and bestowing longevity. Although there is more work to be done in completing these online resources. I also think we 439 . long life is worth seeking as it lets you maximize the opportunity to express your True Nature and increases the possibility of enlightenment. is to make available to you the entire science of yoga and meditation. they are now ready. This article is an example of such an integrated yoga set and it details the wonderful set I call the Fountain of Youth Yoga Exercises. regardless of the particular type of yoga. These are now available online via the Free Hatha Yoga Poses Galleries and the Free Illustration Kundalini Yoga Exercises E-book. hatha or kundalini. integrated and complete yoga sets and kundalini yoga kriyas. from top to bottom (for free of course :-). Yogic science. According to yoga philosophy. health. it is a collection of yoga postures and movements that are excellent for preserving your youthful energy. to help you work on different dimensions of your being.Chapter 93 Fountain of Youth Yoga Exercises Yoga Exercises to Stay Young and Feel Young A part of the vision for Mastery of Meditation & Yoga. These integrated sets then help form more Free Online Yoga Classes. body and vitality. For yoga.

really improve your digestive. the Fountain of Youth Yoga Set can be your most useful ally. It is never too late to start. Improves Key Internal Systems: The yoga exercises in this set. To that end. that not just are we striving for a long life. You should visit each exercise to learn all the details for it.collectively agree. health. happy life.  Optimizes Health & Healing: The yoga techniques employed by this set are the very best for promoting spontaneous healing and long-term health. respiratory. Below though I will provide highlights of the benefits that this set bestows. but we are in fact hoping for a long healthy life. Benefits of Fountain of Youth Yoga Exercises Each yoga posture or exercise below is linked to its individual chapter in one of the two free online books I mentioned above.   Fountain of Youth Yoga Exercises Practice Details Please read the following documents to help guide you in practicing the Fountain of Youth Yoga Set: Essential Beginners Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice 440 . Overall Flexibility & Strength: The design of the set is to promote flexibility of the key areas of the body and help keep the major muscles toned and strong.  Eternal Youth: Each exercise and the set as a whole is designed to promote long. nervous and immune systems to help optimize health and wellbeing.

Kundalini Yoga Butterfly Pose: Pooran Titali Asana   Duration: 2-3 mins Breath: Breath of Fire 441 . Fountain of Youth Yoga Set 1. which is taught in the following video article: Breath of Fire Kundalini Yoga Pranayama.Remember the golden rule. Each exercise title is a link to the chapter with the details for that exercise. You will also need to learn the Breath of Fire breathing exercise. please do not overdo anything. Use modifications for the exercises and back off if you feel uncomfortable or dizzy. In addition an illustration for each yoga exercise is also provided. Any specific requirements or modifications for the Fountain of Youth Yoga set are given below.

so back off it you start to feel dizzy or uncomfortable.3 mins Breath: Here you have some nice options to try. Rapid Yogic Breathing: You can also do rapid yogic breathing. All these breath variations are good and I suggest you try to change it from time to time to keep the mind and exercise fresh. As you exhale visualize this energy moving up the center of your spine. As you inhale visualize energy entering from the soles of your feed and making it's way to the base of your spine. Forward Bending Yoga Asana: Paschimothan Asana   Duration: 1 . Long Deep Breathing with Visualization: Do long deep breathing. starting from the base and moving through the crown of your head.2. 442 . This is a little advanced. Breathing fast and full. and develop your capacity slowly over time. Your may visualize the energy as white light if you like. Breath of Fire: Of course you can also do it with Breath of Fire and not go wrong :-D. Inhaling completely and exhaling completely with each breath.

11 mins Breath: Do long deep breathing if you are just holding bow pose. Along with the forward bending asana above. or any variation of bow pose. inhale as you rock forward and exhale as you rock back. If you are doing the advanced version.3. If possible.   Duration: 1 . they are the key exercises of this set. Kundalini Yoga Bow Pose: Yoga Dhanur Asana This is the King Kong yoga exercise to promote longevity and youth. 443 . which is to rock back and forth in bow pose. try to work your way up to the advanced version of this exercise.

Downward Facing Dog: Yoga Mountain Pose   Duration: 1 . 5. 444 .   Duration: 1 .3 mins / side Breath: Long Deep Powerful Breathing.5 mins Breath: Do Breath of Fire or Long Deep Breathing. Kundalini Yoga Archer Pose: Consciously put yourself under stress as you do this amazing yoga technique.4.

11 mins Breath: Breath of Fire 7. Kundalini Yoga Stretch Pose: For the slightly more advanced yogi. do Boat Pose instead.6. Corpse Pose: 445 . The timings and duration apply to either pose you choose to do. Others can do Stretch Pose as illustrated below. The chapter for boat pose will be online soon. but you can see it being demonstrated in the Video for Core Abdominal Power. from the Free Online Yoga Video series.   Duration: 1 .

Have no worries. and simply surrender to Infinity.11 mins Breath: Relaxed What's Next The Fountain of Youth Yoga Exercise Set is chapter 7 of the Free Online Kundalini Yoga Kriyas E-book. Just let go during this time and let the Universe take care of you. You may wish to check out that book for more free kundalini yoga sets and kriyas. anxieties or goals. make sure you relax on your back in corpse pose. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. 446 .Once you are done with the Fountain of Youth set.   Duration: 1 .

vitamins and minerals for us. disease free and long life. and also plays a role in immune function. Our life style and diet choices often put this organ under immense stress and it is very important to give the liver much deserved love and care from time to time. but also stressed the importance of building your digestive fire in order to prevent the build up of toxins in the first place. I not only provided a list of incompatible foods. stores energy. In part 1 of this series. The liver is the most important organ for neutralizing toxins in the body and helping the body detox. the liver has many other important roles as well.liver detox and firing up your digestive system. Today's article will teach you precisely such a technique. has the additional benefit for being a great liver detox technique. Best of all. cleansing and taking good care of your liver is a must. And although that is one it's key functions. The liver is the largest organ in the body. Natural Liver Detoxification: Liver detoxification is an absolute must if you want to live a healthy. Detox the liver.Chapter 94 Liver Detox Yoga Sequence In this part of our all natural detoxification program. and quite possibly the hardest working as well. So. Detox Diet Mistakes. it is a completely natural way to cleanse the liver. 447 . It participates in the metabolic process. You can find more information on this most generous and hard working organ here: Liver Wiki. so it can help you detox your body. plays a role in digestion. which is excellent for your digestive system and also. The list goes on. I want to focus on two very important aspects of full body detoxification .

This particular technique. is called Pavan Sodhung Kriya. 448 . as it is a Kundalini Yoga exercise. Builds the abdominal muscles and tones the stomach (a lot Balances the Navel Chakra. Expels gas and helps prevent bloating. Bestows Willpower and Strength of Character. Benefits of Liver Detox Technique (Pavan Sodhung Kriya):         Excellent technique to Detox and Cleanse the Liver. a strong digestive fire is your best defense against toxins. improving the digestive system is essential for setting a good foundation for living toxin free. Very good for improving and building the Digestive System. will prevent the buildup of undigested food mass and also prevent the buildup of toxins. A digestive system that is functioning well.Digestive Power: According to Ayurveda. ). Expands the Pranic Body. This particular detox technique. a full Kriya. Free Online Kundalini Yoga Sets & Hatha Yoga Poses e-book. Cures constipation and other digestive issues. as mentioned above is great for these two purposes and so can play a very key role in any detoxification program. as well as a Hatha Yoga technique: Online Kundalini Yoga Exercises. So along with cleansing the liver. and will be part of the following 3 free e-books here on Mastery of Meditation.

Builds lung capacity. including the fear of death. If you were debating whether or not to include this kriya in your detox program. that list above should put any indecision to rest .  Helps fight deep seated fears. Natural Liver Detox Illustrations Natural Liver Detox Illustration #1 Natural Liver Detox Illustration #2 449 .

As I mentioned.  Liver Detox Technique Practice Details:  Lie on your back and close your eyes. Do not hold your breath longer than you are comfortable doing so. Now inhale deeply. Build up your capacity slowly over time. palms facing down.Natural Liver Detox Illustration #3 Liver Detox Technique Cautions:  Although this is a completely natural way of detoxifying the liver. some caution is required since the technique using breath retention (on inhale and exhale). start with just a few seconds and build up to 15 seconds if you 450  . This applies to any technique which using breath retention. Place your hands.  Be careful of your lower back and use the modification I have shown to support it while doing this practice as well (placing the hands underneath the buttocks). hold your breath as you raise your legs to 60 degrees as I have shown in illustration #2. Start with just a few seconds and then go from there. underneath your buttocks to support your lower back as I have demonstration in illustration # 1.

Hold this position. If it starts to feel tough. So hold this position with your breath held in for as long as comfortable (up to 15 seconds).  Now exhale as you bring your knees in towards your chest as I have shown in illustration #3. and hold for 15 seconds. Now remain in this position for up to 15 seconds with your breath held out. and continue to repeat this cycle for the duration of the time. with breath held out for up to 15 seconds. This sequence is so good that it is considered an entire set all on it's own.can. Finally. If you really want to detox your liver. and that is essentially the result of the breath retention aspects of this exercise.    Liver Detox Technique Tips:  I mentioned in the benefits section that this technique can help you fight fears. lower your legs and return to the starting position as you exhale. is really a great way to keep toxins away and cleanse your liver and body. and try to stay calm as you feel panicky during these periods. build your digestive 451 . Again hold it for up to 15 seconds with your breath held in. This applies primarily to when you have your breath held out. Natural Liver Detox Summary: Making Pavan Sodhung Kriya a part of your practice from time to time. you can elongate those breath retention periods. remember how happy your liver is that you are doing this. and how much better you will feel after you detox your system. Once you start to get more confident. Next inhale and move back to illustration #2. Now return to the position in illustration #2 as you inhale.

system and get six pack abs. Time to show your liver some love. I would suggest though to start with about 3 minutes and then go from there. you can build up to 31 minutes straight. after all the love it has shown you . 452 .

regain your health. get a dose of joy or prepare your mind for meditation. Benefits of Ujjayi Pranayama:  Relaxes the mind and calms the entire organism down. or the victorious breath. 453 . Anytime you find that you can't sleep.Chapter 95 Ujjayi Pranayama for Deep Relaxation Yogic Breathing for Insomnia and Longevity What is Ujjayi Pranayama? Ujjayi Yoga Pranayama. Ujjayi Yoga Pranayama is an integral part of Hatha Yoga and is widely used by many different schools of yoga. is another breathing technique worth having tucked away in your toolbox of valuable yoga exercises for optimum living. but the tricky part is that. On Mastery of Meditation & Yoga. it is a little bit difficult to describe in words. I will try to explain it the best way possible and am sure soon enough it will become a part of your yoga knowledge and spiritual practice. followed by step-by-step instructions on how to practice this pranayama. this breathing technique will be chapter 10 on our ongoing Free Online Yoga Breathing Exercises E-book. The great thing about Ujjayi Yoga Pranayama is that you can practice it anytime and in any position (in fact I am doing and enjoying this technique even as I write this article now). need to relax. you can pull out this amazing technique and enjoy it's wide ranging benefits. Below are the bountiful benefits of this breathing technique. although it is a very simple technique. Nevertheless.

helps the body regain it's equilibrium and promotes longevity. one of the best parts of this breathing technique is that you can practice it in any position.   Promotes a sense of joy and peace.   Cautions for Ujjayi Pranayama: Although there are not many cautions for practicing Ujjayi Pranayama. Prepares the mind for meditation. sitting. The sound should be 454  . I have presented an advanced version below. Now comes the slightly tricky part. Instructions for Beginner's Ujjayi Breathing Technique: As I mentioned above.   Start by taking five long. slow breaths to help relax you. Excellent technique for those who can't sleep and helps treat insomnia. This slight constriction and visualization should lead to the air making a soft oceanic sound as it passes through your throat region. deep. So. Helps lower blood pressure. Do close them if you can't sleep and are going to use this breathing technique to help you conquer insomnia. Rebalances the internal systems. in other words. You are welcome to do Ujjayi Pranayama. steady gentle progress is the name of the game. You are going to constrict the throat muscles slightly and visualize as if you are breathing through a hole in your throat. which you should not rush to do until you have developed your capacity sufficiently. lying down or even while taking a walk. Close your eyes if you like. standing.

exhalation time cycle to a ratio of x-4x-2x. Continue on for as long as you like. or until you fall asleep . Steady and soft as you inhale and also. A good approach is to work up to 4-4-4 and then gently increase the hold and exhalation portion to 4-5-5 until. but in all cases don't strain or overdo it. For the advanced version. Don't use the advanced version if you are employing the technique to help you sleep. steady and soft as you exhale.  Continue to breathe in this way and allow your entire mind and body to be consumed by this pleasant sound. So if you inhale for 4 seconds. Again. hold breath in. but your throat instead. you are going to develop the inhalation. Then work your way up to 4-9-8 and onwards to 4-16-8. It is like the very soft 455 . Simply use the beginner's version and extend the time for inhalation and exhalation to a comfortable level. But it is very important that you move towards this ratio slowly. you will hold your breath in for 16 seconds and then use 8 seconds to exhale. You can practice Ujjayi Pranayama for 11 minutes or more.that of the distant ocean surf. Pretend as if you are breathing not through your nose. Ujjayi Breathing Technique Final Thoughts: Remember the key to this technique is the soft sound you are creating with the air passing through your throat. Find a nice slow rhythm and lose yourself to it.  Instructions for Advanced Ujjayi Breathing Technique: The advanced version of this technique incorporates breath retention into the cycle. 4-8-8. find an approach that suits you.

Another breathing technique which bestows similar benefits to Ujjayi Pranayama is Anuloma Viloma Pranayama. and hopefully that is how it will help you sleep as well.snoring of a sleeping baby. which is perhaps the most famous of all yoga breathing exercises. 456 .

Although Trataka is famous for being a meditation to build concentration. and has been widely embraced due to it’s simplicity and effectiveness. which I will detail below. in order to help you learn and master it. 457 . Tools for Trataka .Trataka I have mentioned this timeless meditation technique briefly in several articles on Mastery of Meditation before.The Top 3.Chapter 96 Meditation for Improving Concentration Concentration Meditation Technique . Builds mental fortitude. mental focus and willpower. Benefits of Trataka .Concentration Meditation Technique:  Candle. This meditation technique comes from the school of Yoga. This meditation method is called Trataka or candle flame gazing. it has a solid list of other great benefits as well. It is now the eight guided meditation of our Free Online Guided Meditation Techniques Book. and it was introduced in the following 2 articles: Brain Development & Enlightenment Series Part 1: Awaken the Senses and Yoga Meditation Techniques . but now I would like to provide all the details regarding it. candleholder and lighter/matches.Concentration Meditation Technique: Primary Benefits:   Terrific for building and improving concentration.

To practice this meditation your must hold absolutely still.  Calms the mind and bestows inner peace and silence. Instructions for Practicing Trataka .    458 . Gyan mudra will help you with your concentration. intuition and psychic powers. while the other three fingers are extended. Cautions for Trataka .Meditation for Concentration:  Sit up in any comfortable relaxed position.  Secondary Benefits:  Improves the visual system. Stimulates and activates the Third Eye Chakra (Ajna Chakra) to bestow wisdom. preferably with the spine straight. You may also sit on a chair to practice this meditation. Rest your wrists gently on your knees with the palms facing slightly upward. Place your hands in Gyan Mudra. Make sure the room is darkened and there is no breeze of any kind. Helps penetrate the veil of duality and see the non-dual nature of Reality.Meditation for Concentration:  Be careful not to strain the eyes excessively when practicing this method. Such that the thumb tips and index finger are meeting.

As your capacity to concentrate and meditate grows. Once the image fades out completely. If the image wavers. moves or looses clarity. Light the candle and ensure that it is about 3 feet away from you and at eye level. just reapply your concentration and restore the position. steadily at the candle flame for as long as comfortable.       Meditation tips for Trataka . Focus on this afterimage. close them and then position the afterimage of the flame between the eyebrows at the center of the forehead (the physical trigger point of the Third Eye Chakra). by those who are passionate about building concentration and mental focus. It will help prolong the afterimage and make it easier to 459 . Continue this cycle for 5-10 minutes. It is not uncommon to practice this technique for up to 1 hour. Your level of concentration will determine the clarity of the afterimage.Meditation for Concentration:  Try to get a decent size flame (make sure the wick is of good length). without blinking. Begin to gaze. trying to keep it steadily fixed in the region of the Third Eye Chakra described above. Once the eyes tire or start to tear up. open your eyes and begin again focusing on the candle flame. You may need to use a long candleholder to accomplish this. You may do this meditation even longer if you like. increase the time by increments of 5 minutes till you reach 20 minutes.

practice the concentration portion of the meditation. Over time your eyes will adjust and allow you to concentrate on the flame for longer periods of time.  Don’t strain the eyes during the gazing period. 460 .

Articles for Study:     How to Run a Yoga and Meditation Center How to Live a Blessed Life How to Do Advanced Jyana Yoga Meditation Tips for Silent Mind Meditation Technique Daily Practice: Pranayama: 1-11 mins  Supreme Yogic 1 Minute Breath Yoga: 15-30 mins  Yoga for Full Body Fitness 461 . Techniques:    Learn Supreme Yogic 1 Minute Breath. Learn tips and tricks for advanced meditation. Learn Silent Mind Meditation Technique.Chapter 97 Week 8 Syllabus: Objectives: Knowledge:     Learn Advanced Mind Meditation. Learn yoga for full body fitness. Learn Yoga for full body fitness. Learn pranayama for meditation.

com. Also.Meditation: 10 mins . CONGRATULATIONS !! Please note there are many more yoga sets. please email me at anmol@anmolmehta.Hour  Silent Mind Meditation Technique – The SM Meditations That concludes the 8 weeks Yoga Teacher’s Training Program. pranayamas and meditation techniques in the bonus chapters below. Once you have completed the program and are ready to take the exam. 462 . please feel free to visit Mastery of Meditation and Yoga for more yoga and meditation information.

I will address each of these items in detail. After studying the information below you will have everything needed in order to start your own meditation and yoga teaching business. and run a successful teaching business. is a little beyond the scope of this article. If you are new to teaching the spiritual sciences or are interested in setting up your own classes. if that is your ultimate goal. 1. 463 .Chapter 98 How to Run a Yoga and Meditation Center As part of the Yoga Teacher’s Training Program. the knowledge below will still be vital in helping you do that. and also earn a living doing so. Location and Space Essential Tools and Equipment Structure and Process Advertising Insurance and Legal Waivers Pricing In the upcoming sections. 4. 5. 3. What I will share with you below though are the parts and pieces needed for you to teach meditation and yoga classes. setting up a full time yoga and meditation center with multiple services and staff. Although. In order to teach meditation and yoga classes as a profession. 2. it is important to share with you what I have learnt with regard to setting up and running a successful meditation or yoga classes. 6. this article will be very useful to you. In this document I am going to guide you on how to accomplish this important project. so that you can share the light of meditation with others. the following aspects important.

SECTION 1: Location and Space There are 3 solutions to the space issue. then you have to constantly set-up and clean up the space. or other dedicated room. The basement in your home is a very appropriate place. This generally means that time is a limited resource for you and every bit of time and energy you can save will be helpful to you. Option 1: Using Your Own Home: The most common place where most such businesses start is in your own home. Option 3 is renting your own space on a long-term basis. there is a good chance that this is your second job or that you are looking to do this on a part time basis to start. This can work. is that you can leave it pretty much set-up for your classes and save yourself time and effort. and if you are just starting out then options 1 and 2 are what you should pursue. but has some pros and cons. but this is a serious commitment and one you should make only after trying out options 1 and 2 and gaining experience. and also give you some tips on how to make such a space good for meditation and yoga practice. Thus starting the business in your home gives 464 . which is Option 2. Permanent Set-up: One of the best parts of using a basement. 2. If you rent a temporary space. No Commute Time: If you are starting a spiritual teaching profession. Below I will tell you what these are. Pros of Using Your Home: 1.

So be careful of this. Full Control Over Environment: Running the classes from your home also gives you freedom with regard to how you want the environment to be set-up. 465 . etc are completely under your control and you can mange them to improve the experience your students have. it is hard to make it a very professional environment. This can be a little awkward as well if you have cancelled a class and then have to turn away students who have shown up on your doorstep. 3.you that saving. Unless you have a walk-out basement or separate structure where you are holding the classes. Important items such as music. temperature. which in turn means it is harder to charge high rates for you classes. as the students are going to show up at your house. 3. 2. Cancellations: You have to be on top of cancellations and schedule changes. and inform your students where to park so they are least intrusive for your neighbors. lighting. you need to be mindful of parking becoming an issue and the neighbors objecting. Cons of Using your Home: 1. having small kids and other “homely” aspects can affect the professional aspect of the business. Not Professional Enough: This is the biggest draw back of running the classes from your home. Parking: If your classes become successful. Also.

The 3 signs I had were the following. whenever you plan to move. 466 . Signs: It is helpful to have signs prominently displayed when you are running home classes. then always look for a home with such a facility. when I ran the classes from my home basement.4. 2. and not wandering around in your bedroom . One outside the house. one indicating the Restroom and one indicating the Yoga Center. Restrooms: You will also have to have a restroom conveniently located for the students. If you are planning to be a meditation teacher. How to Make Your Home Center Better: So how can you make your home meditation and yoga center more conducive to teaching classes? Here are some tips for doing this. This is very important for new students to feel comfortable that they have come to the right house and are going the right way. 1. This can be another item you need to address when running a home yoga or meditation center. Separate Entrance: Having a separate entrance is very helpful in giving a home center a more professional feel. More tips and hints for how to make your home center or other meditation space very good for teaching classes are in the next section on Essential Tools and Equipment.

Option 2: Renting a Space: I have also in the past run a successful yoga and meditation program. I have used such a space previously and it was a reasonable and convenient option. 3. Local Churches & Temples: Check with the local spiritual establishments if you can use their space for your classes. this requires more time and energy to do. but you benefit from having a much more professional set-up which clients expect to pay for. This is almost like running the classes from your home. 4. you have to find one that allows 467 . Local Municipal Buildings & Schools: Local libraries. The difficulty here can be charging for them at times. 2. Yoga Centers or Karate Centers: Other places where you can rent the space for you classes or workshops are of course other Yoga Centers or Martial Arts Centers. Here are some tips on how to find such spaces for your classes: 1. Art Buildings: Art building are great to find studios in which to hold your classes. but as discussed above I am sure you see the advantages and disadvantages. Essentially. recreational departments and schools always have spaces for events and classes. Again. Both these places often allow for their space to be rented for such activities. by renting a space.

it is great for the yoga and Pranayama phases. 5. It is better if you can control your music system with a remote. So make sure you have good equipments and more importantly good music selected for the class. then you will have a much easier time with using these spaces. Music: Although music may not be appropriate for most meditation sections of your class. Lighting: The lighting in your studio should be variable. it is best to dim the lights to set the ambiance. but not necessarily too relaxing are good. For the yoga and Pranayama phases you want more pick me up tunes. 1. To this the following equipment will come in very handy. you should be able to dim them when necessary. Local Firehouses. If you are holding classes for free. 468 . They are also good locations for your classes. 2. Tunes that are spiritual. so don’t go for very slow stuff. slow tunes for that section. In other words. If the meditation you plan to teach allows music.you to charge. Restaurants and Clubs: Many local establishments have such halls available for rent on an hourly basis. SECTION 2: Essential Tools and Equipment As a meditation teacher your job is to make sure that the class experience is transformational and memorable for the students. then perhaps you can have some relaxing. This is very key because although you need good lighting during the gentle yoga and Pranayama portions for the class. during the meditation portion or relaxation phase (for a full blooded yoga class). as they are doing physical work.

if it is cold where you live. Many students are allergic to them and also. or burn them in other areas of the house or studio to minimize the smoky affect in the studio itself. or be sure your students know to bring one with them. but make sure the studio is not too cold. 3. 4. It keeps the air fresh and circulating. is a worthwhile investment for the benefits and appreciation it gets from the students. Sheets can be washed weekly and covers hug the carpet so it does not slip and slide. they can affect the pranayamas. Incense: I suggest not using incense or other smoky items on the days you have classes. to allow fresh air in. I used very large sheets that are actually sofa covers (I got them from Wal-Mart) and they were excellent for this task. Mats / Sheets: If you have a hardwood floor. 469 . then you need to either arrange for mats. open them a crack at least. Fan: A fan is a must for any class that has pranayamas and yoga. If you have carpeting. If you have windows make sure they are open as well. Use them on off days to leave a nice fragrance. as that can lead to injuries during yoga. 6. 5. A few cups and a bottled water source. then I strongly suggest using sheets. In winters.It is better if you can control your lighting with a remote. Water: It is important to have water available for the students in your class.

as that does not engender confidence. They allow the students to sit more comfortably for the prolonged meditation periods and are really appreciated. 470 . but since these can be quite expensive. you can get cheaper cushions to start with. 8. Information Board: It is important to have an information board at your center as well. 11. firm cushions are really good as well. Index Cards: It is a good idea to have the set you are going to teach on Index Cards if you don’t know them perfectly. 9. other book or large papers with you when teaching. 10. You should not have a manual. which worked great. any changes or special workshops. where you can have your class timings listed and also.7. This will help you time the exercises as well as the meditation session. More on this topic in the Structure and Process section. I got mine from Staples and used an erasable board with magnets to hang fliers. Cushions: For a meditation or gentle yoga class. Sign-up Sheets and Basic Stationary: You should have a table set-up at the entrance of the studio where the students can sign-in when they arrive. Clocks and Stop Watch: Very important is to have a time device and stop watch when holding your class. Zen Zafus are the best.

you will need a cash register or box to handle the transactions. 13. 15. The feeling should be one of spaciousness and sanctity. Gong: If you are doing Gong Meditation. then you will need to be able to accept credit cards as well. is a very nice touch. Decorations: It is really helpful if your studio is decorated with inspirations photos and statues. Box of Tissues: Yes you will need to have a tissue box available for the students to clean their nose in order to be able to do the pranayamas comfortably. that the very quality of the air will change. Cash Register or Money Box: Whether you are running classes on donation or are charging for them. If you have a sophisticated operation. and those that walk in for the first time will immediately feel the holy nature of this place. You will notice after teaching here for a while. 16. Meditation Bell: A meditation bell. SECTION 3: Structure and Process I have gone over many details on how to set-up your class in the article How to Teach a Meditation Class.12. it can come in handy. which you can ring to give updates to the students on the amount of time that has passed. This is a tell tale sign that you are on the right track . then of course you need a gong . 14. For long sessions. but here I will concentrate 471 . but don’t clutter it up. where beginners are allowed a break after 5 minutes or 10 minutes.

and the list of 472 . 4. So once class is over do the question answer period and then approach the new students to get their thoughts and feedback. 2. New students should be asked to fill out the legal waiver form and sign-in. make sure you are guiding the new ones on what they need to do. your classes should flow as below. Class Preparation Information: I of course go over how to create a website for your business in the important How to Build Your Website document. while veterans just need to sign-in. Here is my website address for my classes. I don’t suggest having back-to-back classes. start. After Class: How to teach the class I have detailed in the article above as I mentioned. but it is important to list what your students need to bring to class and other pre class instructions. start. This way they feel welcome and can ask questions privately. Don’t delay as that just sets a bad precedence and then the students become habitually late. Students Arrive: When students arrive. 3.more on the overall process of running the classes. Start on time. so that there is space in the back for the latecomers to sit. 1. Essentially. Start On Time: Even if the class is half empty. The veterans usually go ahead and take their place in the class and do some light stretching or meditation. The key here is to make sure that the students who come on time sit towards the front. make sure you have at least a 15-minute break between them. Once it’s time. The legal waiver I use is in SECTION 5 below.

com/blog/classes/ A. This is great but now you have to manage all of this. When I say manage it is the need to be able to communicate changes to them effectively and keep track of class sizes etc. C. Important Miscellaneous Tips: Here are some miscellaneous tips that are important to run a good class: 473 . Wear comfortable clothing. For in this case email won’t help and it is professional courtesy to inform them of the changes. Bring your own mat if you like. http://anmolmehta. So you must do the following 2 things: A. Water is provided. C. Managing Your Classes: So you now have classes and students regularly. in case there is a last minute change. Please arrive a few minutes early to class. Phone Numbers: You also need phone numbers of the students. Don’t eat anything-heavy 2-3 hours prior to class. This way you can update them on cancellations. Have them put their email when they sign-in and right after class add them to your address book.how they should prepare for class is below as well. B. D. changes. etc. Don’t delay this step or the work will pile up and the students will start to miss out on important announcements. B. Payments: I cover this in the Pricing section. Email Lists: You need to have email lists of each class and all the students as well. E. but you may bring your own if you like 5.

2. although the great masters say there is no need to advertise. Just do a Google search for “Your Town Name State Forum”. so you are not stressed 5 minutes prior as to what you are going to teach. but here I want to give you some more forms of advertising which I found to be very effective and good. You want to be as relaxed as possible for your class. 474 . what they will have is a forum.com). 1.1.com) and Sulekha (www. Your best advertisement is going to be your website. 2. you will need to manage the new students and latecomers. So have systems in place to deal with this. 3. This is actually something you should do periodically as forum topics age. If they do not have a classifieds section here. Turn off the ringer on your house and cell phone prior to class. and ask the students to do the same. Prepare the night before for your class. Local Township Website: One of the first places to get the word out about your classes is in the local township website.sulekha. Craig’s List and Other Classified Sources: You should also put classified ads for your classes on websites such as Craig’s List (www. he suggests we do. Or you will find your township forum on other large forum host servers. SECTION 4: Advertising As my teacher told us. You should post about your classes in all the local forums you find. I will show you how to build that in the How to Build a Website document. and I suggest you do also .craigslist. Whether you are teaching at home or in a studio. You should also link to your website from these forums.

Here check for popular ethnic magazines. you can look into advertising on the local radio. check the local coupon books that come as the can be a good source of exposure as well.com www.yogafinder. every new student should sign a 475 . it is very important to protect yourself. 5. such as Little India and check your local newspapers. In addition. For such advertising. SECTION 5: Insurance and Legal Waivers Liability Insurance for Yoga Teachers: In this age of lawyers and courts. Local Radio and TV: Finally. specially any ethnic or spiritual stations. As I alluded to earlier. The big directories are… www. There are also for free and is where you will get most of your students. Free Yoga Directories: Next you should place ads for your classes in the large yoga directories. All sites that have classifieds for free. 3.This is free to do and gets you some exposure and back links for your website. At this point you should see how your classes are going so you have some idea about your income potential. Local Coupon Books. The next stage for advertising should be in your local print media.com 4. by location should be on your list for postings.yogadirectory. and also local TV stations. contract agreements always fetch a better deal for you. Magazines and Newspapers: Now we get to the aspect of advertising that costs some money.

I recognize that yoga will require physical exertion. Agreement of Release and Waiver of Liability Form I. ________________________________________________________ (Print Name) hereby agree to the following: 1. The Yoga Journal and some other companies now provide liability insurance for yoga teachers and unlike in previous years.com/benefitsplus/ The following are insurance companies listed by Yoga Alliance: http://www. http://www. That I am participating in the Yoga Class/Workshop. Old Bridge.health waiver and you should also get insurance if you plan to follow this path seriously. NJ 08857. Here are some useful links for insurance purchases. Feel free to copy it. Mehta during which I will receive information and instruction about yoga and health.html Waiver Form: The waiver form I use for my yoga and meditation classes is below.org/Insurance. 476 . offered at Silent Mind Meditation Center. Held at: Called: Taught by: Silent Mind Meditation Center Kundalini Yoga Class Anmol P.yogajournal. 66 Corona Ct. there are more options now for such insurance.yogaalliance..

which may be strenuous and may cause physical injury. I. I have read the above release and waiver of liability and fully understand its contents. 3. Mehta or Silent Mind Meditation Center. In further consideration of being permitted to participate in the Yoga Class/Workshop. my heirs or legal representatives. injuries or damages. voluntarily and expressly waive any claim I may have against Anmol P. I represent and warrant that I am physically fit and I have no medical condition. I voluntarily agree to the terms and conditions stated above. discharge and covenant negligence or other acts. waive. its instructors and staff for any injury or damages that I may sustain as a result of participating in the program. I understand that is it my responsibility to consult with a physician prior to and regarding my participation in the Yoga Class or Workshop. 2. forever release. I agree to assume full responsibility for any risks. which I might incur as a result of participating in the program. I knowingly. which would prevent my full participation in the Yoga Class/Workshop. 5. and I am fully aware of the risks and hazards involved. known or unknown. In consideration of being permitted to participate in the Yoga Class or Workshop. REGISTRANT’S SIGNATURE: ________________________________________________________ DATE: ________________________________________________________ 477 . 4.

There are basically 2 ways to run your classes. Initially. and my personal preference is donation-based classes. so please do read it to understand this complex topic better. A scholarship program or other exchange program is suggested. then I can assure you the money will come.SECTION 6: Pricing If you are passionate about meditation and have completed the course requirements so far. but not that many really good ones. One is by voluntary donation and the other is by charging a set fee. while you are gathering experience as a teacher and building your confidence and clientele you might want to do donation based classes for a short period. but you will be able to entirely transform their lives for the better. but also a great teacher. What I have hoped to do with the program is to help you become not just a good teacher. So move to fees based. One note though is that always having an option for students who cannot pay for classes to be able to take them as well. but in today’s world that just does not work as well. it will be good for you and the students as well. This will mean that you will not just be able to inspire and uplift people. I have discussed this topic in detail in the following article. The biggest problem being that students don’t take the classes seriously and for all your effort you don’t get the level of commitment the classes deserve. but I suggest moving to fee based classes eventually. http://anmolmehta. There are many teachers. People are very willing to pay for a good meditation and yoga teacher. and they will be happy to repay you in any way you desire.com/blog/2009/08/11/heated-controversyconfirmed-by-survey-should-spiritual-services-be-free-or-not/ 478 . There is a lot of debate regarding this issue.

Suggested Donation: In you class information page on your website or flyer. Remind Students: At the end of your class. 3. so they know where to give the donation. you can remind the students that the classes run on donations and that you appreciate any support they can provide. Option 2: Set Fees: If you plan to use fees here are some guidelines for how to charge for your classes. 2. Amount Per Class: I suggest $10 / class in the suburbs.Option 1: Donation Based Model: If you have decided to use the donation-based model. Donation Box: You should have a donation box prominently in view where the students sign up for your class. permanently or temporarily. For longer classes and workshops you can charge more. 1. 1. I suggest $10 per class donation. you should mention what the suggested donation should be. For the US. then the following tips will be useful for you. and if you are holding classes in urban areas you can charge as much as $15 / class. 479 . This is for a 1hour class.

First Class Free: I strongly suggest that you have a first class free option. 3. which encourages students to sign up for multiple classes. 480 . this will help you run reports to see just well you are doing . Also. Bulk Discount: Always have a bulk discount offer. Also.2. 4. Accounting: Make sure you keep all your accounting up to date. and it gives those who are curious a worry free method by which to try your class. This is one of the best ways to get new students. A bulk discount is typically 20% or so off. I suggest using Microsoft Excel or other computer software to keep track of payments and how classes completed. after all you are a wonderful meditation teacher and there is no doubt they will love the class and sign up for more anyway .

I have given some guidelines on how to live in order to facilitate spiritual growth. infinite nature. In the past. Without a doubt living life with full awareness.Chapter 99 3 Keys for How to Live a Blessed Life How to Live Life Enlightenment may seem a daunting task initially. but in today’s article I want to give you the absolute basic life keys to get you started on your journey to Enlightenment. watching the ego in action. what is the best way to start? For those eager to take this great journey back to their original. Below. you will be well on your way to fulfilling this great destiny of yours. This is something most everyone can aspire to and being able to live life in this way sets the stage for deeper and wider growth. but not everyone is able to establish all these aspects right away. how should they begin? Here is the answer to that question. honestly and in an orderly way. The previous 2 articles I was alluding to above are also of course worth reading and learning from and here are the links to them: 5 Principles of Living an Enlightened and Good Life and 10 Things You Should Do Everyday for a Happy and Meaningful Life. meditating and having a personal spiritual practice are big factors in your spiritual growth. and enjoy a happy and meaningful life. I will expand on these simple but important keys on how to live well and begin the journey to SelfRealization. Start by living peacefully. but if you can just figure out how to live life well. So for those just getting their feet wet. 481 .

Once conscious.3 Keys for How to Live Life Well: 1. This ability to witness the ways of the ego and emotions puts you on the path to awakening. In response to this. Peaceful living softens the heart and teaches us how to diffuse our reactive nature so that we can become masters of our emotions. all decent people undoubtedly want wars and hatred to end. but here I am suggesting a more simple thing . Good News and Bad News 2. will also teach you the art of forgiveness and the art of compassion. and the first step to this is to stop contributing to the state of human violence by living peacefully ourselves.which is just to live at peace with everything and everybody around us. I have written about these topics previously and you can read about them in the following 3 popular articles. When the winds of conflict start to stir within. you will be able to retain your composure and act intelligently. That is the starting point. Live Life Peacefully: The amount of conflict and violence in the world is appalling to say the least. in which "what should be" conflicts with "what is". The Secret to Compassion My Simple Rule for a Peaceful Life The Time I Met God. Learning how to live peacefully. I know there are deeper and wider meanings to conflict. What this 482 . if you can remember your determination to live peacefully. it will lead you to becoming conscious and awake during such tumultuous times. Live Life Honestly: The road to enlightenment is a path of negation. This is a very crucial understanding in order to make the right progress. instead of becoming a slave to the storm of feelings conflict evokes.

A prerequisite for such action is brutal honesty. To work on yourself. and to encounter this timeless aspect of yourself. For that your have to learn how to live life honestly. The mind is a master at deception and the practice of honesty in all forms is the beginning of clarity. you need to shed all the masks you have put on. you have to first see things as they are. But this cleansing. Real honestly leads to real simplicity and innocence. non-dual. So try to adopt some of these aspects into your life as well and therefore benefit from such structure as the monks and yogis do. Live Life with Order: One great advantage that monks and yogis have when they live in an ashram or monastery. is that their lives have great order. which is essential for walking this path to your Natural Self. 483 . This is also a topic I have written about in the past and you can find more of my thoughts on it in the following article: Silent Mind Meditation Program . even if they are a mess. This is the first step and as your understanding deepens. what remains is your true. To live honestly you will have to shatter many images of yourself that you hold dear and face many aspects of who you are. you will come to realize that the way to break through is to totally accept the actuality of "what is". You are the substratum on which the game of life is being played out. This is not as easy as it may sound initially. which will downright appall and even disgust you.Chapter 6 . already perfect nature. without any attempt to change or escape it.The Importance of Honesty 3.essentially means is when all that is false is taken away. This structured living then helps them establish internal order and helps them establish a strong spiritual practice. this dying of our many false selves is a necessary part of the process.

thoughtfulness will all start to emerge as you put your life in order. honestly and with great order. So start to organize yourself and your time and get your life in order. spending time in nature and other such wholesome activities becoming a natural part of your life as you progress. Cleanliness. you will find setting up a consistent time for your practice. balance. as will living in the moment. order does not mean an absence of spontaneity. with honesty. eating healthy. Generally. You will be pleasantly surprised by how much this will help you in your personal as well as spiritual growth. So how to live life in order to begin the great adventure to enlightenment? Live peacefully. waking up early. Small things you do will matter also. diligence.The more such order emerges from your passion and your practice the more natural and effective it will be. 484 . getting proper exercise. promptness. Being simple and making time for leisure will promote spontaneity. and surely you will find yourself on the path to awakening and SelfRealization. simplicity. Allow your practice to thus shape your life and structure your days so that you can move forward systematically and gracefully. Also.

end of knowledge and negation (neti). or the Zen state of Satori or Nomind. this technique is the best. knowing them is part of the training program. Krishnamurti and is in my view. But to encounter the state of mind described by Sage Patanjali as the still mind or Samadhi. Although. Therefore I consider this one of the highest forms of Gyan Yoga. as my long term vision of offering a comprehensive multi-media meditation teacher’s certification program is nearing completion. which can be considered the most advanced form of Jyana (Gyan) Yoga and is based on the Advaita Vedanta and Zen Buddhist concepts of no-mind. You are going to notice a flurry of activity on Mastery of Meditation and Yoga with regard to meditation. and of course. Another videos series will also be uploaded soon. 485 . the ultimate meditation for Self Realization. A great many benefits that meditation bestows can be achieved with more basic techniques.Chapter 100 How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation Advanced Meditation Videos The advanced Jyana Yoga (yoga of intelligence and insight) meditation videos below are a detailed discussion of the seven steps used by the Silent Mind Meditation Technique to bring about the cessation of thoughts and the explosion of insight. This technique is ultimately a life long practice of moment-to-moment awareness. as I have pointed out before. is an extension of the work done by J. This technique. that I have already detailed on the website previously. I do feel it is important for authentic meditation teachers to understand this approach and have a feel for what it entails. which is a general discussion of this technique. I don’t expect mastery of the advanced technique described here as necessary for certification.

I expect those taking the certification program. For those who have inquired already about getting certified for teaching meditation. After such understanding. and this will open up a new way of observing for you. awareness and tenacity. the Silent Mind Meditation technique. via direct perception. the Silent Mind Meditations. please read the following article Most Advanced Mind Meditation Technique. Also. you will realize a human potential that you have to comprehending the fact directly. Once you understand completely what this technique is all about. discussing it in many different ways is helpful in deepening our understanding regarding it. since this is perhaps a new approach and subtle in nature. to read how these steps equate to Sage Patanjali’s steps of Dharana. but very few develop it. please be on the lookout for the teacher’s training program that will be coming online in the next week or so. which I wrote about in chapter 12 of the Silent Mind Meditation Program. the fact of desire. should be the highest goal. mastering this technique and approach. It can be described in one line.The Silent Mind Meditation (SM for short) is not really complex. Below is a 2 part series where I am discussing the 7 steps needed to practice this most advanced Gyan Yoga meditation. you will have understood completely everything there is to understand (see the article Asking the Right Questions for more on this topic). Even doing it is not complicated. In the 2 part video series below. not just intellectually. For a Gyan Yogi. All of us humans have this potential. Dhyana and Samadhi. but it requires great energy. It is mind blowing when you do. That is natural and healthy and I feel. Developing it leads to transcendence. Comprehending the mind is action from moment to moment. to have questions about this technique. you will have no more questions left. And if you can do it even one time. See the actuality of the beast of desire. The videos regarding the general discussion of Silent Mind Meditations 486 . I explain the 7 steps. or those who are serious about meditation and Self Realization. What I hope is for you to once catch a glimpse of the "Fact in Action".

7 Steps of How to Do Silent Mind Meditation Videos THIS CHAPTER HAS A VIDEO.that I allude to in the videos below. will be uploaded soon as well. BELOW IS THE VIDEO LINK: Silent Mind Meditation Videos – Part 1 and 2 487 .

It will be well worth the time and effort. Don’t give up if thoughts keep slipping through your awareness and you find it hard to catch them. It is best to practice in the early morning at the same time daily. you will find that sitting for at least 1 hour (as opposed to 40 minutes) is more helpful to effectively perform the more advanced Silent Mind Meditations. transforming the organ at a cellular level. 1. As your practice matures. To add to this.Chapter 101 SM Meditation Program: Practical Hints & Tips Silent Mind Meditation Program The following hints and tips are to help you with the Silent Mind Meditation Program. spontaneously during the regular day the brain falls very quiet. Some are already mentioned in the program while others are new. Every bit of attention you apply works to change the physical nature of the brain. Also. They will help you establish the practice required to master the art of meditation. Once the day starts the chances of the session being disrupted by the hustle and bustle of everyday life increases dramatically. Keep plugging away. the early morning hour (specially dawn) is indicated by yoga to be the most conducive time for spiritual activities. Often you will find that even though the SM meditation session did not appear to reap rich rewards. as best you can. 2. 3. As you practice over time you will see the direct correlation between this unearthly silence and the quality and sincerity of your SM sessions. 488 . consistency is going to be key and this is best established by setting a regular time for the practice.

You may want to set some dos and don’ts for yourself to help you with your practice. don’t push it prematurely to the point where you risk injury.) 10. 6. the rest will take care of itself. If you are not able to crystallize during SM and are just catching occasional glimpses of the fact that is ok. you may want to substitute the Yoga for Meditation set for them. till you feel more ready for this advanced work. Similar to the last recommendation. Let your inner voice guide you. Find 489 . Don’t eat for at least 1-2 hours before the sets and wear comfortable clothing. A technique that is very handy in bringing the fact.4. You have been given a fantastic body. If you find the sets difficult to do. to as specific as I will not watch TV after 9:00 pm. increase the relaxation time between exercises and reduce the duration time for the exercises themselves. For the physical work it cannot be stressed enough not to overdo it. 9. as you will want to wash out toxins that are released during the workout. If you are finding the Yoga for Energy and/or Yoga for Awareness sets of phase 2 and 3 too difficult. These can be as broad as I will change to a healthy diet. You just need to keep trying your best. you may wish to spend more than just 4 weeks with the phase 1 basic meditations. especially after tough physical Yoga sets. the current condition of the mind to light immediately is the technique of asking the right question. 5. (See #2 above. 8. Use common sense. if you feel your sitting and concentration are not strong enough to go forward. It has often proven to be the key in cracking the shell of the ego. This question is often. This method of right questioning should not be underestimated. Drink plenty of water at the end of the sessions. 7. “What is it that I am doing right now?” The answer of course is the very fact you are attempting to realize.

A tradition Zafu used for Zazen (Zen meditation) or Smile Cushion (crescent moon shaped) is specifically designed for this and may be well worth the purchase. this will interfere with your breathing. Don’t wear anything that is tight around the waist either. I am not smart enough. Music can help with you mood. Over time. Anything is possible so don’t let the mind dissuade you and make excuses. Don’t wear anything that will bunch up behind the knees. just remain still and the body will fall into line. Once you take the posture don’t fidget. The place should be kept neat and you may wish to decorate it so it is inspiring to you. 14. Helpful hints for making Sukh Asan easier for longer SM meditations…  Use a firm cushion to raise your hips higher than your knees. Thoughts like.those aspects of your life that are holding you down and make a resolution to correct them. 11. Pick a place in your house where you are going to do your practice daily. Having such a place helps in many ways establish a consistent practice. this will cut off blood circulation and put your legs to sleep and/or make them numb. If possible ensure that you will not be interrupted or distracted during your SM session here. This coupled with Burmese style can make sitting for very long periods more comfortable. If you start fidgeting it will never end. committed enough. 490 . you and others will notice this place having a very different feel to it.    12. You can use music while doing the physical Yoga work but do not use music during the meditation sessions. especially if you are practicing alone and need to get motivated. 13.

even if you feel you are not “advancing” stop being concerned with results and keep going. There is no age requirement for starting the Silent Mind Meditation Program. On a similar note. Often progress made in a meditation practice is compared to getting wet in a fog. The perfect time is now. After you complete the 12-week program you can choose to continue using any of the 6 SM meditations provided. Just start the program and put your best foot forward.strong enough. So. 16. Life will provide you with what is needed to progress. 491 . others may quite often notice changes in you before you do. Don’t wait for some “perfect” time to begin SM. serve no purpose. or come up with your own as long as they meet the criteria laid out in Chapter 12: SM Meditation Program: The Silent Mind Meditations. In a fog you don’t notice yourself getting wet but after some time you find yourself completely drenched. If you still feel that you are lacking something required to grow just sincerely ask the Universe for it. The silence sometimes emerges deep within the mind and there can be the presence of thoughts at the surface. 15. 19. Try to stay established in that silence within. 18. healthy enough etc. 17. You will be surprised by her generosity. You are never too old or too young to be your natural yourself.

because it uses so much dynamic movement. yoga is an excellent solution for you. Don't get me wrong. The techniques and exercises in this comprehensive set come of the school of Kundalini Yoga. In addition. On the way to doing this. 492 . if you are looking for fitness. as I have mentioned previously. I will combine for you several key exercises and sets. other types of yoga also use flow and movement. Thus. poses and postures used in this Yoga for Full Body Fitness Set in the Free Online Kundalini Yoga Exercises Ebook and the Free Illustrated Hatha Yoga Poses E-book. is especially good for routines geared towards fitness and dynamic strength. strength and muscle tone. stomach and abs. In this article today. Your will find the exercises. this set will make up Chapter 17 of our popular Free Online Kundalini Yoga Sets E-book. is not just for stretching and flexibility. This workout will target your upper body. but is perfectly capable of giving you a complete full body workout. Soon it will also be a part of a even more complete yoga fitness program via the Free Online Yoga & Meditation Classes held here on Mastery of Meditation & Yoga. which when put together give you a complete fitness routine. as well as help you tone and strengthen your lower body. along with the added benefits of mental and emotional balance. but in general.Chapter 102 Yoga for Full Body Fitness Yoga Exercises for a Complete Workout Yoga. I have found that Kundalini Yoga. and will deliver quite a workout as well. it will even give your important heart muscle a bit of a workout. Kundalini Yoga fits the needs of a full body fitness routine very well.

Increases your level or energy and vitality. shape your stomach and gives you core strength and power. nervous system. arms. Helps improve health and well being. Good for the digestive system. Tones legs. circulatory system. please use the beginner's version for 493 . Helps develop sexual fitness and virility.Benefits of Yoga for Full Body Fitness: I suggest visiting the exercises and sets in particular to see all the benefits and other details for these exercises. chest. immune system and nervous system. abs and buttocks. Below I will just give the highlights of what this delivers:   Helps you achieve full body fitness and health.        Yoga Exercises for Fitness Preparation: The following two articles are important to read as they provide guidelines on how to practice yoga intelligently and safely: Essential Beginners Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Remember the golden rule is please do not overdo or over strain. there are too many to list here. Especially if you are new to yoga. Significantly develops full body strength and flexibility. Helps tone your abdominal muscles. Helps with weight loss. shoulders.

Yoga Set for Full Body Fitness: To meet the requirements of full body fitness.Core Fitness .Lower Body Fitness 494 . which is taught in the following video: Breath of Fire Kundalini Yoga Pranayama. Breath of Fire will play an important role in helping you achieve the level of fitness you seek.Cobra Push-ups . Do each exercise as per your strengths and weaknesses of your body regions. do the beginner times for the exercises as I have detailed below. For all the poses in this set illustrations have also been provided. All these are illustrated and detailed below. this set obviously utilizes a wide range of exercises and sequences. Fitness Yoga Sequence: . If you are new to yoga or just getting started with your fitness program.Yoga Chair Pose . while if your legs are strong already you can do more Kundalini Yoga Froggies. You will also need to learn the Breath of Fire breathing exercise. If your abs are already fit and strong. If at any time you feel it is difficult to keep up with breath of fire during the exercise. To get more details.the difficult exercises and back off if you feel uncomfortable or dizzy.Upper Body Fitness . you can scroll down to the particular section or head over to the article for that particular technique or pose. by adding an important respiratory and circulatory component to the workout. This breathing exercise is a fundamental breathing technique in Kundalini Yoga and is used in conjunction with the yoga poses in the set below.Yoga Ab Exercises Set . you can do more repetitions of the abdominal exercises. please switch to long deep breathing or normal breathing instead. but I want to give you a quick summary of them here first for easy reference.

Kundalini Yoga Frog Pose . and finally a relaxation section at the end. the third is lower body strength and toning.Rest & Rejuvenation I have broken down this routine into 4 sections. First is upper body training. second is core abdominal fitness.Lower Body Fitness . Fitness Yoga Section 1: Upper Body Training: Cobra Push-ups for Upper Body Fitness Illustration #A Starting Position 495 ..

You are lying flat on your stomach with your hands near your shoulders. 496 .Illustration #B Yoga Cobra Pose Illustration #C Yoga Plank Pose Cobra Push-Ups: a. Instructions for practicing Cobra Push Ups:  Start in the position as indicated by Illustration #A. Essentially this is the down position when doing simple push-ups (except toes are extended).

b. Benefits of Cobra Push-ups:  Excellent yoga exercise for upper body fitness.  Good for training your back and abdominal muscles as well. I guarantee you will feel this in your arms and chest very soon . The rest is the same. Now come up into cobra pose and inhale deeply as you do so (Illustration #B). or Illustration #C. then come into Cobra Pose (Illustration #B) as you inhale deeply. exhale in this down position and then repeat by coming back into Cobra pose and inhaling deeply. Good for chest. Continue to move between these 2 positions. Even though this is a simple movement. arms and shoulders. Then lower yourself back down to Illustration #A down as you Inhale. Next exhale as you bring yourself up into Plank Pose as indicated in Illustration #C. Essentially you enjoy all the many benefits that Cobra Pose and 497 . Finally. Duration for Cobra Push-ups:  15 seconds . is that when you bring your body up into Cobra.   Cobra Push-Ups Variation #2:  In this variation you will essentially skip Plank Pose. c. Cobra Push-ups Variation #3:  A slightly different variation to this exercise. exhale.7 minutes. have your thighs come up off the floor as well (Upward Facing Dog Pose). So come into the pose as per Illustration #A.

 Since the toes are kept extended as show in the illustrations above. Do 30 seconds. and then start again and do 30 seconds more. be careful as this can put extra pressure on your lower back. you will soon see marked improvement in your strength. muscle tone and upper body fitness. Yoga Single Leg Lifts: Illustration #1: Yoga Ab Single Leg Lifts . Fitness Yoga Section 2: Core Abdominal Training: Yoga Ab Exercises & Workout for Core Fitness 1. Practice Tips for Cobra Push-ups:  A smart way to build up your strength and train these important muscles is to use simple start stop tactics. then take a break in the down position.  Good for your digestive system and nervous system.Starting Position 498 . d.Plank Pose bestow. Keep up this pattern.

Right Leg Up Description: For this exercise lie on your back with your palms underneath your buttocks.Illustration #2: Yoga Ab Single Leg Lifts . to support your lower back. as shown in Illustration #1. 499 . Follow that by lifting your right leg to 90 degrees and then down (Illustration #3).Left Leg Up Illustration #3: Yoga Ab Single Leg Lifts . Repeat with left leg and continue on. Then lift your left leg up to 90 degrees and then back down (Illustration #2). You will feel your abdominal muscles working to raise each leg.

Starting Position Illustration #5 . Exhale when the leg comes down.Yoga Ab Double Leg Lifts . Duration: 1.Ending Position 500 .3 minutes. Yoga Double Leg Lifts: Illustration #4 .Yoga Ab Double Leg Life .Breath: Inhale as a leg goes up. 2.

This exercise works your abs muscles much harder than the single leg lifts. Exhale when the legs come down. Make sure to take a break between exercises to let the abdominal muscles recover a little before moving on.Description: For this exercise remain on your back with your palms underneath your buttocks. Try to keep your knees straight and keep the motion controlled and smooth (illustration #5).3 minutes. Breath: Inhale as legs go up. Duration: 1. 3.Yoga Ab Criss Cross Legs 501 . to support your lower back. Yoga Criss-Cross Legs: Illustration #6 . so be ready. But now lift both legs smoothly up to 90 degree and then back down.

Energy for fitness comes from your core. 502 .Yoga Ab Criss Cross Legs Description: Again for this exercise remain on your back with your palms underneath your buttocks. Now lift both legs up about 12-18 inches off the floor and have your toes pointing forward. and then when you cross back have the other leg be on top. to support your lower back. Breath: Do the Breath of Fire Breathing Exercise as you criss-cross your legs. Duration: 1. Now begin to criss-cross your legs at ankle level rapidly (Illustrations 6 & 7). At first one leg will be on top.Illustration #7 . This exercise will give the side ab muscles (obliques) a workout.3 minutes. so when this gets tough remember all the good you are doing for yourself. and is excellent for shaping your stomach region.

the other goes straight out and the motions reverse. to support your lower back. Now begin to piston your legs back and forth rapidly (Illustrations 8 & 9).Yoga Ab Piston Legs Description: Remain on your back with your palms underneath your buttocks. As one leg bends in (knee coming towards the chest). Yoga Piston Legs: Illustration #8 .4. 503 . Again lift both legs up about 12-18 inches off the floor and have your toes pointing forward.Yoga Ab Piston Legs Illustration #9 .

If you feel really strong and would like to set the bar even higher. then add Kundalini Yoga Stretch Pose to this set. Breath: Breath out as you fire each leg out. Add Stretch Pose or Boat Post (Optional).5 minutes. the legs should move parallel to the floor for this exercise. The above 4 ab exercises provide a great workout to tone and develop your stomach. This exercise will ensure that if any parts of your stomach muscles were left out of the workout.Be sure to not bicycle the legs.. Six-pack abs here we come. then add Kundalini Yoga Boat Pose to enhance this set further. You will find me demonstrating Yoga Boat Pose in the Core Abdominal Power Yoga Set Video and description also in that article. Illustration #10 .. that they get a chance to now participate .Kundalini Yoga Stretch Pose 504 . 5. Duration: 1. but if you feel ready to take it to the next level.

Fitness Yoga Section 3: Lower Body Training: Illustrations of Yoga Chair Pose Side View Picture of Kundalini Yoga Chair Pose Front View Picture of Kundalini Yoga Chair Pose 505 .

Hands Position Picture of Kundalini Yoga Chair Pose Picture of Kundalini Yoga Chair Pose Hands Close-up 506 .

Side View of Modified Kundalini Yoga Chair Pose Front View of Modified Kundalini Yoga Chair Pose 507 .

  Lean forward till your back in parallel to the ground. Keep your head up and begin Breath of Fire Breathing Exercise. such that the elbows are passing from the inside of your knees.3 minutes. if the legs start to burn too much and then restart the exercise again once ready. Benefits of Kundalini Yoga Chair Pose:     Great for lower body fitness. Step-by-Step Instructions for Kundalini Yoga Chair Pose:  Stand and place your feet shoulder width apart. Take a break. Practice Tips for Kundalini Yoga Chair Pose:   Use the modified versions illustrated above. Helps the body burn fat to promote healthy weight loss. Reach down and grasp your ankles.  b. 508 . Start slowly and steadily build up your time. Duration for Kundalini Yoga Chair Pose:   15 Seconds . c.Kundalini Yoga Chair Pose Practice Details: a. with toes pointing outward. Excellent yoga posture for toning your thighs and buttocks. d. Improves sexual health and builds sexual virility and vitality.

then switch to long deep breathing or normal breathing which continuing to hold the pose. You can also do the modified version of chair pose by standing against a wall and working your way lower as your legs get stronger. This is the technique used in physiotherapy in general. If Breath of Fire is too much. Kundalini Yoga Frog Pose for Fit Legs   Picture of Starting Position of Yoga Frog Pose (Eyes Closed) 509 . regardless of whether you are doing the modified posture or the full pose. Be careful with your knees and only go as far down as comfortable.

Picture of Starting Position of Yoga Frog Pose (Eyes Open) Picture of Ending Position for Yoga Frog Pose 510 .

   b. Fanatics. with your feet apart and your heels either touching or very close together. Intermediates. At the same time bring your head towards your knees and keep your fingers touching the floor. Duration for Kundalini Yoga Frog Pose:  Beginners. This is the ending position for frog pose. work up to 108 froggies. keep going :-). Look up. Rise up now by straightening your legs.Kundalini Yoga Frog Pose Practice Details: a. Step-by-Step Instructions for Kundalini Yoga Frog Pose:  Squat on the floor on your toes. This is the starting position for frog pose. Straighten your legs as much as possible. Your heels should move down towards the floor.  Have your knees spread out and your arms inside your knees with your fingertips touching the floor. Come back down to the starting position and repeat the cycle as many times as indicated. you can have your eyes opened or closed. Exhale. start with as many as you can do and work up to 26 froggies. This completes 1 repetition.    c. Benefits of Kundalini Yoga Frog Pose: 511 . work up to 54 froggies. Inhale. The elbows are straight. Advanced.

If you have bad knees. Builds sexual potency and virility.    d. This yoga exercise will get your heart rate up.  Good for cardiovascular fitness and stamina. stop and take a break. It is beneficial to stretch the hamstrings before doing frog pose. tones and strengthens the legs and lower body. It is ok to be sore in the legs the next day. light headed or faint. Some kundalini yoga kriyas (sets) demand you go slow. Shapes. Specially the thighs muscles. Here is a secret. Overall.  Take breaks in between if your legs are burning too much. If you feel breathless. so careful not to get dizzy. Doing froggies slowly is harder. builds one level of fitness and endurance. Promotes flexibility in the hamstrings and calves. It means that the muscles have got a much-needed workout. but in general a brisk pace will allow you to do more.     Fitness Yoga Section 4: Rejuvenation and Assimilation Corpse Pose: 512 . Just don't push too hard. Once they recover continue on. Promoting better circulation and better respiration. approach this exercise with caution. Practice Tips for Kundalini Yoga Frog Pose:  Careful with your knees.

make sure you relax on your back in corpse pose. and simply surrender to Infinity. but in and of itself it is an excellent routine to develop total body fitness and health. Just let go during this time and let the Universe take care of you. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. Once you have completed the Yoga Set for Full Body Fitness. 513 . Breath: Relaxed Yoga for Full Body Fitness Summary: As I mentioned above. which will then become part of the online classes that are offered.11 mins.   Duration: 3 . Have no worries. anxieties or goals. this set is going to eventually be part of a more complete yoga fitness program.

In fact. Ravi Singh. one of the best and most effective ways to silence the mind. I suggest incorporating this technique into your practice so that you can start to develop your expertise in it and therefore enjoy it's great rewards in due course. it is prudent to develop this technique slowly and build up one's capacity steadily over time. for brain development and mind control. It is difficult and since it involves one of the more advanced aspects of yogic breathing. 514 . but like all powerful yoga pranayamas. if your mind is calm and serene. your breath too will be slow and fine. breath retention. who learned it from Yogi Bhajan. this pranayama is one of the best. This pranayama takes some time to master. is by slowing down the breath. this technique also demands that you approach it with respect and intelligence.Chapter 103 Supreme Yogic Breath for Mind Control 1 Minute Breathing for Brain Development The mind and breath are intimately related. this breathing technique will be chapter 11 on our ongoing Free Online Yoga Breathing Exercises Ebook. If you are new to yoga practice. and the reverse is true as well. Kundalini Yoga's 1 minute yogic breath is one of the most powerful techniques for creating this silencing affect on the brain. Below are the bountiful benefits of this breathing technique. 1 Minute Yogic Breath comes from the powerful school of Kundalini Yoga. Once mastered though. followed by step-by-step instructions on how to practice this pranayama. taught it to me. On Mastery of Meditation & Yoga.

Builds respiratory capacity. is a single breath cycle done over the course of 1 minute: 20 seconds to inhale. Helps you conquer fear and become courageous. Cautions for 1 Minute Yogic Breath: As the name implies the 1 minute yogic breath. 20 seconds hold breath in and 20 seconds to exhale. Excellent for inducing meditative states of consciousness. 515 . This is. Keeps the brain healthy. The pranayama should not be done using strain. it should be approached cautiously and slowly. Help one control the mind and thoughts. Expands and builds the pranic body (energetic body). not easy to do initially and as it involves breath retention.Benefits of 1 Minute Yogic Breath:           Gives one tremendous inner peace and tranquility. You should start with only 5 seconds for each phase and build up gently from there. Helps rejuvenate the brain. work your way up to 10 seconds and then from there to 15 and finally to 20 seconds per phase. From 5 seconds. Develops willpower. Calms the entire nervous system and helps dissolve stress. as I mentioned above.

which will be verified by being able to do 1 minute yogic breath. Now start the pattern of inhaling slowly.   Take five long. should you be doing 20 seconds per phase. Only when you are ready. You will be surprised to find that even though you may not be explicitly doing this technique. So even if I have not been doing this technique. a good yoga and pranayama practice builds and keeps your pranic (energetic) body in tip top shape. slow breaths to help relax you. deep. Using 1 Minute Breath to Test Pranic Body: I use 1 minute breath to test my pranic capacity from time to time. You may also lie down. If that is the case. do a few such 1 minute cycles and then take a break by doing simple long.  Sit in any comfortable posture and close your eyes.Instructions for 1 Minute Yogic Breath: This breath is not complicated at all. start with 5 seconds per phase and build up gently from there. As mentioned in the caution above. but sitting is better.  1 Minute Yogic Breath Tips: Alternate Technique for Improving Capacity: You may find over time that you are able to do the 20-20-20 cycle. but only for a few breaths. 516 . holding breath in and exhaling slowly. but yet it is immensely powerful. You may practice this pranayama from 1 minute all the way up to 31 minutes in a single sitting. deep breathing and then return to the 1 minute breath. I will sprinkle in 1 minute breath to see what my pranic status is.

I hope you enjoy this wonderful pranayama and I hope it helps you awaken to your true Self . you will know the importance of spontaneous breath suspension. which translates to greater gaps between thoughts and thus more access to one's silent nature within. 517 .1 Minute Breath for Meditators: If you are practicing Jyana yoga. silent mind meditation. as it assists in this suspension. 1 minute yogic breath can be very helpful to you if you do practice such meditation techniques. insight meditation. etc.. zazen or zen meditation. vipassana.Sat Nam. awareness meditation.

From the program you have participated in so far you must have started to gather some ideas about the nature and purpose of SM meditations. The SM meditation will take you the rest of the way. 518 . It is now time to explore exactly what SM meditation is and how to do it. You personalize the fact. SM meditations are done in the same posture as you have chosen for your basic meditations. 1. The basic meditation will serve to settle the mind down making it easier to observe. intense system to directly perceive the mind and by virtue of this perception bring the thinking process to halt itself. SM meditations use the power of acute awareness and intelligence generated by a vitalized. This will be clearer as we break down and investigate the process behind SM. absolute fact. You form a single intent to perceive this fact. For weeks 3 and 4 of phase 2 you should do your basic mediation for the first 10 minutes of the meditation session and then for the final 20 minutes you should practice the SM meditation designated for that week. No break should be taken between the basic meditation and the SM meditation. 3. You have a single. Once you begin the third week of Phase 2 it is time to start your SM meditations.Chapter 104 Silent Mind Meditation: The SM Meditations Silent Mind Meditation As outlined in Chapter 8 (SM Meditation Program: Phase 2: Daily Yoga and Meditation Practice) for the first 2 weeks you will do the basic meditation that you have chosen for 30 minutes. Following are the 7 steps of SM practice. 2.

The more appealing it is to you the better it will work. not intellectually. 2. You apply all your energy and passion in pursuit of this intent. It is a fact that describes the constant internal state of your mind. 7. it is not an impersonal fact. It must be an absolute constant truth in the sphere of our minds and its relationship to Reality. SM meditation is based on generating the required energy and channeling it into swift attention and instant comprehension so that the fact of what is going on within starts to be directly perceived. It must be intellectually understood. The fact must have the following constitution… 1. In the first step of the process you choose one particular way of factually describing your internal condition. like the mass of the moon or the elemental makeup of water. 1. “Desire is the phenomenon that drives you to struggle. In other words. 6. This description is the single absolute fact. You have a single absolute fact.” In other words. You let go. but actually during an SM session. such as. the fact is in action. You negate the fact.4. 5. This fact is what you will be pursuing to realize. available for your 519 . You crystallize. One of the more interesting aspects of the condition we are in is that it can be stated in many irrefutable ways. As stated above the fact is a truth related to the workings of your mind and thinking processes as it currently is. 3. Let us now explore each of these aspects in detail.

This understanding can be ascertained and enhanced through study. Your mind forms just one desire. The deeper and greater the affect the better. Be firm in this resolve for the mind is going to throw up many tantalizing subjects and you must repeatedly return to the pursuit of your intent. Some meditations will be simply easier for you to grasp and work with at particular times. You must have absolutely no other intention in mind except this one. “Desire is the phenomenon that drives you to struggle. As you try the various SM meditations. It is a remarkable thing when you start to see how repetitive and simplistic your mind really is at a fundamental level where these facts are constantly in operation.viewing. you will start to get a better feel for this aspect. You form a single intent. to perceive this fact. which is to perceive this fact. each based on a particular description of the condition of your mind.” you would form the quest. which is to see this fact in action. So. A description that is inspiring and has an affect on you will be more effective. for the above fact. One of the main goals 520 . from moment to moment. You personalize the fact. you want to use whatever description touches a nerve and carries a punch. The second aspect of the fact is much more subjective. 2. one wave. This understanding will be of great help to you when you are trying to apply yourself to see the actuality of the fact in action. The third step of SM practice is to have a single passionate intent. The SM meditations provided later in the program are explained clearly and fully to give you this understanding. “Let me see desire driving me to struggle. The second step of SM is to personalize the fact. Essentially. 3. discussion and self-dialogue. The third aspect is that we must understand the fact fully at the intellectual level.” This will then become the reality that you will seek to actualize.

moment to moment. 521 . In other words. The verbal and intellectual understanding will occur in parallel to the realization of the actual phenomenon. At first. 4. is going to be completely grasped and instantly comprehended as it occurs from moment to moment. We are going to constantly. but as you persist keenly and arduously applying the full capacity of your energies. what we are saying is that you must encounter and realize the fact through direct perception.of the basic meditations was to help you develop this ability to focus and stay on the topic of your choosing and in this case the topic has to be the single minded purpose of seeing yourself subjected to the fact. personalized it and set your single-minded intent. but now we are going to comprehend via direct perception. What is most important here is that we are not talking about understanding the fact intellectually. This is the key to SM and everything hinges on it so let us explore it greater detail. the very process of “Desire driving you to struggle”. the thinking process will spontaneously start to slow down and you will begin to catch glimpses of the fact. instead of just existing as a mental construct. Normally we understand things intellectually using our logical and analytical mind. instead of simply understanding conceptually that “Desires drive you to struggle”. Once this begins you must remain deadly focused and push forward so that the next step of the process can occur. you may continue to remain at the intellectual level. watch our thinking process and see clearly the actual fact in operation. The beast of desire can be and is going to be encountered. This is the step where you are going to apply yourself with as much passion and energy you can muster to see the fact in action. This is where the work really begins. You apply all your energy and passion in pursuit of this intent. So far you have selected the fact. since you may not have applied yourself in this way.

and all have their roots in the desire/fear combination. and all that it entails (greed. They perpetuate in us a sense of incompleteness and dissatisfaction and keep us bound to the fruitless pursuit of self-security. For example. for if the mind moves the fact is in operation again. pettiness etc) and you just reject it. 7. Your energies are now fully integrated and the fact along with its entire story is being understood effortlessly.5. As you dive into SM meditation the subtle truth that will become ever so painfully clear is that you are the source of your suffering. Not only is the fact clearly visible but so is the truth behind any other thought that occurs as well. fear. You let go. sane and spontaneous negation of this pattern. This is insight now flowing. one is just 522 . seeing greed being the source of all the struggling tries to end it. Seeing the fact in action clearly brings this entire picture to light and leads to the natural. This step is very closely linked to crystallization and there is usually some back and forth between these two stages in a SM session. During this stage the mind is an open book. The facts that underlie the movement of the mind all bind us to time and ego. hope. 6. The mind upon inspecting itself will realize that it is the creator of the very activity that is causing all the grief. suffering. when one. The negation of the fact arises naturally because it becomes clear from seeing the mind in action that its current state breeds suffering. This leads to the last stage. In other words you clearly see the state “desire driving you to struggle”. Crystallization brings with it a great joy. The power of swift attention and acute intelligence are now at work and all movements of the mind are being comprehended. you see it again and reject it. You negate the fact. As it occurs again. It is the witnessing of the fact in action from moment to moment without missing a beat. You Crystallize.

one has in fact undertaken a new struggle. be brave and Jump. you have your intention set to see your mind in constant struggle and upon seeing this clearly drop it every time it is noticed. “One is constantly struggling. By struggle we are referring to any internal effort that you are placing yourself under.Can we ever free ourselves from this pattern of eternal striving? Of course. reject it immediately. finish it. To pursue a state of "nonstruggle" is still a continuation of struggle. So negation of the fact is not to try and chase its opposite. It is the following fact.engaged in a struggle. one must see clearly that trying to free oneself is just another struggle. It is meant in the broadest definition of the word and includes any attempt your mind is making to achieve. To summarize then. When you arrive here you will know what to do. The question that arises is . in general this fact is quite poignant and usually has a strong impact. for you to let go of it. SM Meditation I: Fact of Struggle The first SM meditation that we will introduce is one of the most powerful and potent. and it will just be a matter of courage at this point. the third criteria requires that you understand the fact intellectually so lets explore it in some detail.” This is the way our mind is at all times. Startlingly. Have faith. As you turn your attention to your thinking process you will see that you are constantly setting a goal for yourself and are busy trying to achieve that goal. this perpetuation of the current state is all that the mind is capable of doing and SM meditation brings the mind to this realization. Although the impact of this knowledge on you is unknown (second criteria). Finally. The mind must realize that anything at all it tries to do is just 523 . Thus the fact meets the first criteria of being in constant operation in the sphere of self-consciousness.perpetuating greed by hoping to attain a state free of greed. So what is meant by negation instead is to just drop it. This then means that the mind will have to stop its mischief and that requires for it to cease. When one sees oneself struggling constantly and decides to try to stop that.

only creating more struggles. it is the fact that “One is always in pursuit of the ideal”. and not just its interpretation by the mind. This authority arises from two sources. SM Meditation II: Pursuit of the Ideal The keen mind will start to see that any one piece describes the whole puzzle and that if you can understand one piece completely you will understand the whole puzzle and consequentially all the pieces. unselfishness. which then dictates what one ought to aspire to . is unacceptable. Remember the key to SM is that the concept is not the actual. One is the authority of an outside entity. between what is and what should be and then trying to bridge this gap becomes the rest of your life. just being in the present . Another way to putting this. Authority decrees. The ideal is the authority that prevents you from ever. implying that as things are. as you are. and. The ideals are just fictitious. The problem is that in trying to change. There is just the perpetuation of greed. in trying not to be violent you are in conflict. be like this. do that. which lends itself to be easily seen during meditation is. 524 . to become something. to say that you should not be under the control of shoulds is just another "should". What you need to do is to see the actual. “One is always subject to ‘shoulds’”. Two. the conflict. in trying not be greedy you remain greedy and in trying not be selfish. non-violent etc. be like that. In other words.” “I should not be greedy.useless . conflict etc. The very seeing of struggle is the ending of struggle. It results in the endless effort of your mind to arrive somewhere. It creates the gap. do this. “I should be watching my mind. The second SM meditation is just another way of describing the current constant state of the mind. as always.as you are. the fact. you are obsessed with yourself. There is no such thing as non-greed. to become the ideal you don’t change at all.how one ought to live one’s life.” etc. there is the authority granted to conclusions drawn from past experiences.

Whether it is the conclusions of past experiences or the voices of others that are telling you how things should be. and so has to be dropped. 525 . your job is to see the painful condition of always chasing the ideal and reject it.SM meditation demands that you see that any attempt to change is to pursue the direction established by another "should". exactly at this very moment. The only truth is the way things are.

Chapter 105 Bonus Yoga Sets In the following chapters you will find many more yoga sets with a wide range of poses and postures. For more yoga poses and more yoga sets. Here are the links to those online books… Free Online Kundalini Yoga Exercises Free Hatha Yoga Galleries Free Online Yoga Sets 526 . Feel free to incorporate these into your teaching and into you personal practice. you always have the free online books at Mastery of Meditation and Yoga available as well.

527 . and understanding the seven chakra system will help you maximize the benefit of this Kundalini Yoga Set. modifications. which is the visualization of the color associated with each chakra as you do the exercises. This visualization. I have added an additional element to this set. I have explained this model in the following articles. The Kundalini Yoga Exercises in this set are all linked and detailed in the Free Online Kundalini Yoga Exercises E-book. cautions. where you can get all the details. etc. Kundalini Yoga Seven Chakra Model Overview Introduction to Kundalini Yoga The Kundalini Yoga set in this article is designed to work progressively through each chakra sequentially. There are many effective Kundalini Yoga Kriyas which are focused on healing particular chakras and these are certainly worth learning as well. and helps to further stimulate and activate each center. The set therefore allows each center to be awakened and healed by the focused energy and prana of each respective exercise. Benefits of Seven Chakra Healing Set The purpose of this set is to introduce you to the seven chakra system and give you some tools and techniques to heal each chakra. complements the poses and postures.Chapter 106 Seven Chakra Healing Set The Seven Chakra model is the cornerstone of yoga and an excellent way to understand oneself and approach one's spiritual growth. I will provide such sets in the near future as well. This set will also make up Chapter 12 of our popular Free Online Kundalini Yoga Sets E-book.

Each exercise title is a link to the chapter with 528 . Especially if you are new to Kundalini Yoga. Improves balance and coordination. Promotes overall strength and flexibility. Below are the benefits of the Seven Chakra Healing Set:        Helps familiarize you with your chakras. emotional and mental balance. Promotes physical. Helps awaken and heal your chakras. Increases your overall level of energy and vitality. Seven Chakra Healing Set Practice Details: The following two articles are important for beginner's to read as they provide guidelines on how to practice kundalini yoga smartly and safely: Essential Beginners Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Remember the golden rule is please do not overdo anything. as well as gives you techniques to heal these chakras is the following: Chakra Healing | How to Analyze & Balance Your Chakras. please use the beginner's version for the exercises wherever provided and back off if you feel uncomfortable or dizzy.Another article which will help you determine which chakras need the most healing. Builds mental focus and concentration.

You will also need to learn the Breath of Fire breathing exercise. This preparation will greatly enhance the healing power of this set. 1. Breath: Breath of Fire. before doing this set as it will help get the body ready and also. Also. For all the poses in this set illustrations have also been provided. Seven Chakra Healing Set Remember that each title is a link to the article with full details on each pose. modifications for beginners are given whenever required. In the details below I have given the body location and color you should visualize when doing each chakra exercise. If at any time you feel it is difficult to keep up with breath of fire during the exercise. which is taught in the following video: Breath of Fire Kundalini Yoga Pranayama. This breathing exercise is a fundamental breathing technique in Kundalini Yoga and is extensively used in conjunction with the yoga poses. so make sure you use those modifications as you start out. As I mentioned above this will provide additional stimulation in awakening that center. please switch to long deep breathing or normal breathing instead. Duration: 1 . 529 . Visualize Red at the base of the spine. Kundalini Yoga Crow Pose for Root Chakra:     Kundalini yoga pose to work on your root chakra. prepare the shushumna (central channel for the flow of kundalini) to conduct the energy up the spine and through the chakra centers.3 mins. in each of those respective articles.the details for that exercise. I also suggest doing the Spinal Warm-up Series.

   530 . Kundalini Yoga Sat Kriya for Sex Chakra:  Powerful tantra yoga technique to raise the vibration of your sexual energy.3 mins. Duration: 1 . Visualize Orange at sacral spine area.Crow Pose for Healing Root Chakra 2. Breath: As given in the exercise.

3 mins. Kundalini Yoga Stretch Pose for Navel Chakra:     This is an excellent pose for healing the navel chakra. 531 . Duration: 1 . Visualize Bright Yellow in the solar plexus region.Sat Kriya for Healing Sex Chakra 3. Breath: Breath of Fire.

Yoga Camel Pose for Heart Chakra:  This pose will really open up your heart center and is excellent for healing this chakra.Stretch Pose for Third Chakra Healing 4.3 mins. Visualize Green in the center of the chest. Breath: Breath of Fire.    Camel Pose for Heart Chakra Healing 532 . Duration: 1 .

Visualize the color of the hammer as indigo. Specially as the next exercise also requires your hands to be up and that may tire your shoulder too much.5.3 mins. 533  .    Shoulder Stand for Throat Chakra Healing 6. Yoga Shoulder Stand for Throat Chakra:  Brings your energy to the brain and higher centers. Puts pressure on the throat chakra to help heal and rejuvenate this center. Duration: 1 . Breath: Long deep breathing. Third Eye Healing Chakra Meditation:  You can do this meditation with your hands down as well. And also visualize this color pulsating with each tap in the center of the forehead. Visualize Blue in the throat region.

  Duration: 1 . Visualize Violet light on the top of the head.3 mins Breath: As given in the meditation. Third Eye Chakra Meditation Technique 7.    534 . Don't overdo this one. Crown Chakra Meditation Technique:  This is rare kundalini yoga meditation to open and heal the crown chakra. Duration: 30 seconds .3 mins Breath: As given in the meditation.

Corpse Pose:  Once you have completed the Seven Chakra Healing Set. make sure you relax on your back in corpse pose. 535 . and simply surrender to Infinity. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. Have no worries. anxieties or goals.Crown Chakra Healing Meditation 8. Just let go during this time and let the Universe take care of you. Duration: 1 .11 mins Breath: Relaxed   May your spirit rise and your awareness reach the One Source.

but in fact considered an important aspect of one's health and life. yoga played no small role. as well as be used for spiritual growth and transformation. 536 . where you can get all the details. increase their sexual potency and refine their sexual energy. cautions. The Yoga Exercises in this set are all linked and detailed in the Free Online Kundalini Yoga Exercises E-book and the Free Illustrated Hatha Yoga Poses E-book. so it can be utilized for spiritual transformation. so this energy is certainly important to have in quantity and quality. Which means virility and sexual energy are not suppressed. etc. Although this yoga set is excellent for women as well and can be done by them also. This article is going to provide a potent yoga set for men to heal any sexual dysfunction. is the one form of energy that can be used for rejuvenating the entire physical apparatus. I have also indicated that sexual energy. This set will also make up Chapter 13 of our popular Free Online Kundalini Yoga Sets E-book. it is tailored specifically for men and the male sexual system. yogis and rishis (saints) of India were known to maintain their sexual charge and drive right through their life and towards that end.Chapter 107 Yoga Exercises for Male Sexual Health Yoga Therapy for Sexual Dysfunction Kundalini Yoga is considered the ultimate householder's yoga. which is considered the most potent form of bio-chemical energy in the body. Soon it will also be a part of the Free Online Yoga & Meditation Classes held here on Mastery of Meditation & Yoga. The ancient holy men. modifications. Previously.

please use the beginner's version for the difficult exercises and back off if you feel uncomfortable or dizzy. Yoga Exercises for Male Sexual Health Preparation: The following two articles are important to read as they provide guidelines on how to practice yoga intelligently and safely: Essential Beginners Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Remember the golden rule is do not overdo or over strain. For all the poses in this set illustrations have also been provided. heals and balances the Sex Chakra. Increases your overall level of energy and vitality. Significantly develops lower body strength and flexibility. Helps cure sexual dysfunction and sexual phobias. Especially if you are new to yoga. so it can be used for healing and spiritual transformation. Awakens. Tones legs and buttocks.Benefits of Yoga Exercises for Male Sexual Health: Below are the benefits of this yoga set:  Helps raise the vibration of sexual energy.        Helps develop sexual potency and improves sex drive. Each exercise title is a link to the chapter with the details for that exercise. 537 . Helps cure erectile dysfunction.

1. Breath: Breath of Fire. This breathing exercise is a fundamental breathing technique in Kundalini Yoga and is used in conjunction with the yoga poses in the set below. Also. Butterfly Pose for Stretch Sex Meridians 538 . please switch to long deep breathing or normal breathing instead.You will also need to learn the Breath of Fire breathing exercise. Male Sexual Health Yoga Set: Remember that each title is a link to the article with full details on each pose. If at any time you feel it is difficult to keep up with breath of fire during the exercise. which is taught in the following video: Breath of Fire Kundalini Yoga Pranayama. Kundalini Yoga Butterfly Pose:    Kundalini yoga pose to stretch the sexual meridians. modifications for beginners are also given. Duration: 1 .3 mins. so make sure you use those modifications as you start out. in each of those respective articles.

2. Yoga Cobra Pose:    Cobra Pose to balance and heal the Sex Chakra. If your arms get tired. Duration: 30 seconds . accentuate the stretch further. Cobra Pose for Healing Sex Chakra 3.3 mins.3 mins. Forward Stretch Pose for Navel Chakra:  This is an excellent pose for healing the nervous system and promoting good health. Breath: Breath of Fire or Long Deep Breathing. 539 .   Duration: 1 . Breath: Long Deep Breathing. Start the stretch slowly and as your body opens up. come down from cobra and then go back into the pose after recovering.

Forward Bend for Health and Healing 4. Yoga Modified Wheel Pose:

The modified version of this pose (bridge pose) will also provide you with the necessary benefits, so if cannot reach your ankles, feel free to use the modified version.

 

Duration: 1 - 3 mins. Breath: Breath of Fire.

Modified Wheel Pose to Tone Sexual Organs 5. Yoga Plough Pose for Sexual Excellence:

First off, please develop your capacity to do this pose slowly and gently. Careful with your neck and do not over strain. Improving the flexibility in your hamstrings will help you with 540

doing this pose as well. This pose is absolutely excellent to improve your sexual systems.
 

Duration: 1 - 3 mins. Breath: Long deep breathing.

Plough Pose for Sexual Healing 6. Yoga Rock-n-Roll:
  

Good Posture to help distribute the energy you have generated. Duration: 30 seconds - 1 min Breath: Normal.

Yoga Rock-n-Roll 541

7. Yoga Chair Pose for Sexual Health:

We now get to the exercises which really start to work the lower body and legs, which are the source of a great deal of the sexual power and energy. Be careful with your knees for the following two exercises. Remember, you can see more illustrations and details in the article linked by the title as well. Take breaks in between if you need to.

 

Duration: 15 seconds - 3 mins Breath: Breath of Fire.

Yoga Chair Pose for Sexual Health 8. Kundalini Yoga Frog Pose:

These can be a little tough for beginner's to do, but are excellent to tone and strengthen your legs and also, it will give your heart a good workout. Do only a few at a time in the beginning and take breaks between repetitions as you build up your capacity. Build up slowly to 52 in a row over time.

Duration: 11 - 52 repetitions

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Breath: Inhale Down / Exhale Up.

Yoga Frog Pose (Inhale)

Yoga Frog Pose (Exhale)

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9. Kundalini Yoga Sat Kriya for Sex Chakra:

This is a very powerful tantra yoga technique to raise the vibration of your sexual energy. It also helps remove sexual phobias and cures sexual dysfunctions. Make sure you don't overdo this exercise and build up your capacity slowly over time. Duration: 1 - 11 mins. Breath: As given in the exercise.

 

Sat Kriya for Healing Sex Chakra 10. Corpse Pose:

Once you have completed the Yoga Set for Men's Sexual Health, make sure you relax on your back in corpse pose. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. Just let go during this time and let the Universe take care of you. Have no worries, anxieties or goals, and simply surrender to Infinity. The longer you do Sat Kriya above, the longer you need to rest as well.

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 

Duration: 3 - 11 mins. Breath: Relaxed

Trust in the wisdom of this science and do your practice consistently. There is no reason why you will not be able to cure your conditions and improve your sexual health and stamina. Enjoy ...

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Chapter 108 Best Yoga Exercises for Weight Loss
Simple Yoga Exercises for Systematic Weight Loss In this final part of the series on Best Yoga for Weight Loss, I will include part 1, and also complete the Basic Yoga for Weight Loss Set that I had started in part 2, so you will have a complete illustrated guide of yoga poses and exercises to burn fat, lose weight and get fit. (Part 1 is below) Can You Lose Weight With Yoga? You can absolutely lose weight with yoga and there are enormous advantages to using yoga for weight loss over other artificial means and methods. In this 3 part series I am going to first discuss why yoga is good for permanent and safe weight loss, and then, in the second part of the series, I am going to give you a great set of yoga exercises for burning fat and losing weight. The set in part 2 is going to become part of the free online yoga classes here on Mastery of Meditation and Yoga. The current weight loss program that is already available there, uses the excellent Online Yoga Exercises for Healthy Weight Loss Exercises Set, and this upcoming set will give you more choices and variety in selecting an effective yoga for weight loss program. The great thing about the set in part 2 is that it is designed for those who are overweight or obese, and thus, can be used by those who are new to yoga or severely out of shape. Don't think for a moment that this means the exercises are not going to be effective. These yoga exercises are tried and tested techniques for effective weight loss, and are part of various yoga therapy programs around the world. More 546

about this set in part 2 of the series, but for now let me go over why you should choose yoga to help you achieve your weight loss goals. This list of reasons is really quite long, but let me just point out the top five reasons why you are better off using yoga to help reduce weight, as opposed to being suckered in by all the other quick weight loss gimmicks, pills, gadgets and diets out there. Top 5 Reasons to Choose Yoga for Weight Loss: 1. Better Overall Health: Losing weight by doing yoga, also conditions all the internal organs and systems, in addition to getting rid of the excess fat. This means that not only will you lose the weight, but as you continue your practice, you will find yourself getting more and more healthy and fit. In addition, you will enjoy all the profound benefits that yoga bestows, and not just the weight loss aspect. You can read about these enormous benefits of yoga in the following articles: Top 10 Health Benefits of Yoga 7 Rapid Benefits of Kundalini Yoga Practice 2. No Bad Side Affects: Always remember that the body has a blue print of perfect health and always tries to return to this state. You should always try to work with the body, in it's efforts to return to perfect health. Yoga and Ayurveda (the Indian holistic science of life and longevity) are designed to do just this. On the other hand, when you use chemical, surgical or other such quick fixes, you tend to not work holistically with the body, and even as you are fixing one problem, you tend to create many more. So using Yoga for weight loss is the best way to intelligently and naturally lose the weight and help the body return to optimum health. 547

For more on this concept, you can read the following article: The Key to Natural Healing 3. Permanent Weight Loss with Yoga: Experience of the yoga therapy programs to treat obesity have shown that weight lost from yoga therapy has proven to be permanent. This is certainly not the case when you use chemicals and other gimmicks. The weight lost by those methods tends to return in a hurry once they are discontinued. This is not the case with yoga, as long as you maintain at minimum, a healthy diet as prescribed by Ayurveda. These diets are almost always a part of the treatment in general, and these diets are such that they can be maintained comfortably throughout one's life. They are not extreme or unreasonable diets. You can read more about such a diet in the following article: Healthy Ayurvedic Diet to Burn Fat and Lose Weight So when you use yoga for weight loss, the body is gently brought back into alignment and underlying causes for the weight gain, whether they are emotional or bio-chemical, are also resolved. Also, since yoga works with the body to achieve optimum health, the excess weight once shed is no longer regained when the yoga is stopped. I would though recommend continuing the yoga practice if you can, so you can continue to obtain all the other benefits that such practice bestows. 4. Yoga Weight Loss Solution is for Free: Why pay for a solution, which is going to create bad side affects and not going to work in the long term anyway, when you can have a successful weight loss solution from yoga for FREE. You can no longer make the excuse that yoga classes are expensive, etc, 548

etc, because on this website, they are all free. If you see the online classes page, you will see the thousands of readers who have taken and benefited from these classes. So I don't see how you can go wrong here. Not only do you succeed in your weight loss goals, but also you get all the additional benefits of yoga, and you get it all for free . 5. Extreme Exercise is Not Necessary: You will see from the upcoming yoga set in part 2 of this series that even gentle yoga exercises done with moderate effort are good enough to put you on track to meet your weight loss goals. So you don't need to undertake an extreme fitness regime. Such regimes are generally short lived anyway and can be injurious to the body. Yes, when doing yoga in this sensible way the weight loss is not going be happen overnight, but you can expect to consistently lose about 5 pounds a month safely and naturally, without doing any harm to your body or mind. So stay tuned for part 2 of this series where I will be detailing for you one of the best yoga sets for losing weight safely and permanently. (Part 2 and 3 combined for you below) Yoga for Weight Loss Set Lose Weight with Effective Yoga Exercises and Poses In part 1 of this series on Best Yoga for Weight Loss, I answered the question, Can You and How to Lose Weight with Yoga? I hope that article has motivated you to take up yoga to help you achieve your weight loss goals safely and naturally. In this part the series, I am going to start detailing for you the basic, but effective, yoga poses for helping you lose weight and get healthy.

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Also, as I mentioned in part 1 there is a great weight loss yoga set already on the website and you can find that set here: Online Yoga Exercises for Healthy Weight Loss. This set has helped many successfully lose weight and you will find their testimonials in the comments section of the article as well. To further inspire you to take up yoga for weight loss, here is one of the latest comments from a reader. Kelly writes: I love you!!! haha you have helped me drop the 20 lbs that kept me from being ME! thank you!! Basic Yoga Exercises for Weight Loss Overview: So, I already have such a great weight loss set on the site, why create another one? There are 2 reasons for this. 1. New Set is Suitable for Everyone: Although the Yoga for Healthy Weight Loss set is comprised of fairly simple yoga exercises, they do require some degree of fitness to practice. In other words, if you are badly out of shape you will find that set more challenging to do. For this reason I want to give you the Best Basic Yoga Exercises for Weight Loss set, as even those struggling with obesity and significant excess weight can do this set. In addition, many new moms contact me to help them realize their weight loss goals, and it is important for them to practice gentle yoga exercises as opposed to vigorous ones, until they are fully healed. So this set will give them a nice option to begin working towards getting back in shape as well .

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2. Variety Helps Fitness: Those familiar with health and fitness sciences know that the body get acclimatized to exercise routines, and you tend to get diminishing returns over time. So varying your exercise routines is good for promoting better muscle and overall fitness. This new set will give you that variety. In addition, of course, there are many more excellent sets in the Free Online Yoga Sets E-book, so do check those out as well to add to your routines. How to Practice Yoga for Weight Loss: Before I jump into the set please remember it is important to follow the guidelines for yoga that I have put together in the following 2 articles: 10 Important Guidelines for Kundalini Yoga Practice and Essential Beginner's Guide to Yoga Practice. Also, please read the disclaimer (Ask your doctor, don't sue me, etc. etc. ). Each yoga pose and exercise below has a link to the document with all the details about that technique, so you can read more about it by heading over to that article. These poses and exercises are from across both great schools of yoga, hatha yoga as well as kundalini yoga, and you will find many of them used in the yoga sets and free online yoga classes that are offered here on the blog as well. Also, I will be putting together another free online weight loss class as well, which will incorporate this set. The way I want you to approach this set is as follows: If you are very out of shape or obese, just start with the first 2 exercises for the first week. Then move ahead and keep adding the following 2 exercises every week, till you are doing the entire set. For those is better shape you can start with 4 or more exercises, as per your level, and keep adding the ones further down in time.

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This workout for the first week or two will prepare your body nicely for the rest of the weight loss exercises to come. then do exercises 1. Below you find the Best Yoga for Weight Loss Set. happier and holier . 4. You should be aiming to lose about 5 pounds per month.So if you are obese. and just keep at it consistently. The first place to start a fitness routine is by strengthening the abdominal muscles and building your core strength. THIS CHAPTER HAS A VIDEO. 2. but I have also given you exercise details below that. let me remind you this set is comprised of yoga poses that have proven to be excellent for weight loss if done consistently over time. and that with just a healthy diet you can keep the weight off (see part 1 for more on this). 5. This rate is very comfortable for the body and when lost in this gentle and safe manner. The video is below for you as well. you will find that your body weight set point has realigned itself. 6 for week 3 and so on till you are doing the entire set. Again. 3. then do exercises 1. 2. Make sure you don't over strain. do exercises 1 and 2 for week 1. Best Yoga Set for Weight Loss: Weight Loss Yoga Exercise #1: Yoga Single Leg Rotations: The first exercise is from the popular video Core Abdominal Power Yoga Set and are the Single Leg Rotations. to the weight loss you will also find yourself much healthier. In addition. 3 and 4 for week 2. complete with illustrations and practice tips. BELOW IS THE VIDEO LINK: Video of Single Leg Rotations (From Core Abdominal Power Yoga Set) 552 .

1. Single Leg Rotations Kundalini Yoga Exercise: (Chakra Padasana) a. Practice Tips: 553 . Raise your right leg up to about 45 degrees.  b.   Builds willpower and strength of character. Point your feet and toes away from you. Repeat with the left leg. You can start with 2-4 rotations per leg. Benefits:  Builds your Navel Center and strengthens and tones your abdominal muscles. Guided Instructions for Single Leg Rotations:     Lie flat on your back. Duration: You can build up to 1 minute / leg. c. Loosens and opens up the hips. Do 2-10 rotations in 1 direction and then without resting rotate the same leg in the other direction (counter-clockwise). d. per direction and build up from there.

take a short break and then do Kundalini Yoga Stretch Pose as described in that article.Kundalini Yoga Stretch Pose: In case you thought you were done with the ab work. Try to complete 1 minute.  Start with just normal breathing and only incorporate Breath of Fire once you feel ready. You can also take rest as needed. So after you do your Single Leg Rotations.  Yoga Exercise #2 . Kundalini Yoga Stretch Pose Illustration 554 . Also. sorry you need to do another stomach exercise as well to ensure we get your back and core muscles strengthened . by taking as many as 4-8 breaks in between as necessary. Please feel free to use the single leg modification of this exercise as described in the article. To modify the exercise bend you knees or do fewer rotations at a stretch. you can take multiple breaks in between.

as well as other important body systems and internal organs. as it is needed for this set . Later as you get fitter. Cobra Pose Illustration Weight Loss Yoga Pose #4 . Again. and build up from there. where you go up and down in cobra pose. you can do the cobra push-ups. This will start to work on your arms.Bhujanga Asana: The next exercise that you should move onto is the famous Cobra Pose for Healthy Back. The Classical Hatha Yoga Pose . shoulders and back. For the purpose of this set.Weight Loss Yoga Pose #3 .Locust Pose Locust pose was recently added to our Online Hatha Yoga Picture Galleries. 555 . take breaks coming in and out of this pose. and just in time too. start with the version where you come into the raised position and hold it for some time. Start with 4 rounds of 10-15 seconds each.Locust Pose article will give you all the details for this excellent posture.

Build up from there. again bring your hands together in Namaste Pose as shown. You can do up to 1 minute per side. except I would like you to do the variation where you bring your hands above your head. as demonstrated by my son Shivum in the original article. use the single leg variation for beginner's if you are just starting out and for the purpose of this set try to do 4 rounds.Palm Tree Pose) instead. holding each round for 10-15 seconds each. taking breaks in between as required. In that variation of the pose. Here is a new illustration of this pose below.Tree Pose Hatha Yoga Tree Pose for Balance is the next posture of the set.Again. but now raise them above your head as straight as you can. 556 . Be careful not to lose your balance with doing this posture and if you have trouble with it simply do Palm Tree Pose (Easy Yoga Pose for Stretching and Warming Up . Locust Pose Illustration Weight Loss Yoga Exercise #5 .

You will find the details in the following article: Best Hatha Yoga Pose for Healing. If you practice this pose consistently you will see your flexibility 557 .Illustration of Palm Tree Yoga Pose Weight Loss Yoga Pose #6 . This is important Forward Bend.Paschimothan Asana It is now time to the pose which should be an integral part of every daily yoga practice.Forward Bend . It's important to stretch only as far forward as you can comfortable doing.

You can do 1-2 minutes. The next exercise is Kundalini Yoga Bow Pose. increase heat in the body. Make sure you use the beginner modifications for them if you are not ready to do the full versions. but they will really help you burn fat and tone difficult regions of the body.Bow Pose We are getting to slightly tougher poses now in the weight loss set.improve steadily for sure. open up your energy pathways and help burn up toxins and fat. holding each time for about 1 minute. taking breaks as required. 558 . you can start to include Breath of Fire for these exercises as well. hips and abdomens and is good for weight loss. You can do 2-4 rounds of this pose. In addition. These poses take more energy to do. Breath of Fire will help increase the benefits of these poses and also. This exercise will work on your thighs. Illustration of the Paschimothan Yoga Asana Weight Loss Yoga Exercise #7 .

Try to do 1-2 minutes with breaks in between. Illustrated Kundalini Yoga Camel Pose for Optimal Health.Camel Pose Another excellent pose for targeting the thigh area and the abdominal region is Camel Pose. 559 . the modified version as well as the full version. remember to use Breath of Fire in order to maximize the benefits. Again. I have give both illustrations for this pose below. You will find details of this posture in the article.Illustration of Yoga Bow Pose Weight Loss Yoga Posture #8 .

but instead will inhale as you twist to the left and then exhale as you twist right. 560 .Yoga Spinal Twists The next pose will really bring the focus to your abdominal and stomach region and will work to tone all the muscles in this problem area. Note that for this exercise you are not using Breath of Fire.Picture of Yoga Camel Pose (Beginner's Version) Picture of Yoga Camel Pose (Full Version) Weight Loss Kundalini Yoga Pose #9 . It is also very good for the back and entire digestive system.

the hands are grasping the shoulder. The second version. Picture of Yoga Spinal Twist (Twist Left) 561 . with elbows up and at shoulder level. You will find the details for this exercise in the article. where there is also a video demonstration for you. It is called Yoga Twists and is exercise #4 of the great Spinal Warm Series. 1-3 minutes of this exercise with breaks as required will do you wonders. Lower Back Exercise .Yoga Spinal Twists. The second version is described in the following article.There are 2 good version of Spinal Twists. both will help you with burning calories. which gives you better range of motion. Below I give illustrations of the version where the hands are behind the back. fat and toning the abs.

The more exercises you do. relax completely and let the body heal. You can come into the pose and hold for as long as comfortable and then take a break when necessary.Picture of Yoga Spinal Twist (Twist Right) Weight Loss Yoga Pose #10 . So if you do the entire set.Corpse Pose I have been stressing the importance of this pose for quite some time and it is simply doing corpse pose at the end of your yoga set. shoulders. evolve and reshape itself according to your desires. Here is the video which has a demonstration of this pose. 562 . During this time. back.Shav Asana . you should do Corpse Pose afterwards. It is part of the excellent Beginner's Morning Yoga Set (exercise #3). thighs and hips. You can build up to 1-3 minutes. no matter how many of the above exercises you are doing. you should do corpse pose for almost 10 minutes.Yoga Bridge Pose The last pose in this set is Bridge Pose. and also has a good variation for beginner's who cannot come into the full posture. allowing the body to assimilate the benefits of the exercises. This pose is great for your arms. So. Weight Loss Ending Yoga Pose #11 . the more time you need to spend in this pose.

and best of all. Best Yoga Exercise for Relaxation and Stress Relief.Here are the details of how to practice this most important posture. In particular it will be part of an entire second program to help you achieve your weight loss goals. but if you commit yourself to a regular yoga practice. remember that safe and healthy weight loss is not achieved overnight. you will surely love the results you get. 563 . not lose these results easily. In addition. Remember to follow the cautions I have laid out in the guideline articles and to check with your doctor prior to starting any new fitness regiment. Best Yoga Exercises for Weight Loss Summary: This set will become part of the Free Online Yoga and Meditation Classes on the website.

1. but in general LDB should not pose much difficulty for you. It is to be done daily for the first 4 weeks as part of the Phase 1 Yoga for Meditation physical work. Description: Sit in Sukh Asan (choose the leg position of your choice as described in Chapter 7: SM Meditation Program Basic Meditations) with your hands grasping your knees and breathe by taking full deep breaths through the nose. e. Duration: 5 minutes d.Chapter 109 SM Meditation Program: Yoga for Meditation Set SM Meditation Program This set should take you 40 minutes to do. The diaphragm is kept relaxed and the stomach expands out on the inhalation and back in on the exhalation. The key to LDB is to fill the lungs entirely on the inhalation and then empty them completely on the exhalation. If 5 continuous minutes is too much intersperse with normal breathing as required. It promotes healing and helps build the nervous system. Benefits: LDB is excellent for expanding ones lung capacity and bringing in maximum amount of oxygen in every breath. Breath: LDB c. 564 . Notes: If you feel dizzy return to normal breathing. b. Long Deep Breathing (LDB): a.

Relaxation between exercises gives the body a chance to consolidate the gains that the exercise produces and rejuvenate the areas of the body that are the focus of the exercise. Duration: 1 minute d. Description: Lie flat on your back in Shav Asan have your hands out to your sides with the palms facing slightly upward. Breath: Breath of Fire c.like very fast sniffing. Benefits: Shav Asan is the best posture for relaxing completely as it provides maximum support to the entire spine and back. b. It generates heat it the body. about 3 cycles per second. Breath of Fire: a. Especially if you are not used to waking up early and are trying to do the SM program in the morning. Remember that the breath is not taken in very deep and the pace is fast. Notes: Don’t fall asleep. b. Duration: 5 minutes d. Benefits: Breath of Fire is the breath to do when you want to increase your energy and quickly oxygenate your blood. 3. the legs are shoulder width apart and everything should be relaxed. Description: Sit up in Sukh Asan with your hands grasping your knees and begin breathing rapidly though the nose with equal emphasis on the inhalation and exhalation. e. helps detoxify your system and brings 565 . Keep the abdomen relaxed and allow it to pulse automatically with the breath.2. Relax in Shav Asan: a. Breath: Normal Breathing c.

It transmutes sexual energy to higher frequencies to be used for other bodily functions. 6. Relax in Shav Asan: [Repeat #2 again for 1 minute] 5.your entire system under one rhythm. Benefits: This posture stretches the inner thighs and groin. Notes: If you feel dizzy slow down the force and/or speed at which you are doing the breathing. Or you can substitute Long Deep Breathing for BOF until you feel ready to switch to BOF again. Duration: 2 minutes d. Butterfly Stretch: a. If you can’t hold your toes. Description: Sit up with your legs extended away from of you. 566 . Lean forward from the waist (don’t arch your back down) and keeping your knees straight try to hold your legs as far down as possible. e. e. Breath: BOF (Breath of Fire) c. Hamstring Stretch: a. Interlace your fingers around your feet and using your elbows as levers push down on your inner thighs or calves so your knees approach the floor. If you can hold your toes pull them back towards you. arch your feet back towards you to impart a stretch on the calves. Description: Sit with your back straight and the soles of your feet together. just enough to feel a good stretch. b. 4. It is a fundamental stretch for any meditator and helps one to sit cross-legged with greater ease. Notes: Don’t press down to the point of pain.

Benefits: This helps loosen the hips and stretches the groin. Description: Continue to lie on your back and bring both legs up into the air with the soles of the feet pointing up towards the sky. The legs should be spread wide. Wrap your arms around your knee and pull down towards your chest to accent the stretch. e. Breath: BOF c. e. As you feel your muscles starting to relax accent the stretch further gently. b. which is important for longevity and overall health. Duration: 1 minute / sided. 7. Benefits: This posture stretches the longest nerve in the body (sciatic nerve). Description: Lie on your back and bring your right knee to your chest. 8. Knee to Chest: a. Reach up with your arms and hold onto your feet and pull your knees down towards your armpits. Notes: Don’t bounce when doing this stretch. It also stretches the entire back of the body and is a fundamental stretch that should be practiced daily. d. You should be holding your feet from the inside such that the backs of your hands are facing each other and your fingers are curled around the arches of 567 . Notes: This is a simple stretch but works on the all-important hip area which is often stiff and the culprit in many injuries. Repeat with the left knee. Breath: LDB c. Duration: 2 minutes d.b. Frog Stretch: a. creating a stretch in the groin area.

shoulders and nervous system. Your fingers are pointing backwards (away from your feet). If you find this posture too difficult do the following modification. Your feet are flat on the floor as before. You should be facing the sky. Just be sure that you are holding onto your feet the right way (inside out). Bring yourself up on the palms of your hands and the soles of your feet. Breath: BOF c. e. Press upwards with your hips such that your torso is parallel to the ground. Notes: This is a very comfortable stretch. Benefits: Stretches the buttocks.your feet. Breath: LDB c. Your chin should be tucked in towards your chest. Bridge Pose: a. Interlace your fingers and bring your arms and hands under yourself. arms. Notes: If you can’t do 2 minutes at a stretch take a break and then come into the posture again. Duration: 2 minutes d. Benefits: Strengthens the lower back. Now push up with your hips and raise them up while at the same time push down into the floor with your arms. 568 . b. Duration: 2 minutes d. e. Description: This pose is also called modified wheel pose or tabletop pose. b. groin and hips. 9.

Bend your left leg and place your left ankle high up on your right thigh. Notes: Let gravity do the work. Benefits: This exercise targets exactly what a meditator is looking for. on the way down don’t push aggressively. Notes: Go only as far up as is comfortable and take a break if 2 minutes is too much. Benefits: Adds flexibility and strength to your lower back. Breath: BOF c. b. Improves your digestive system. Duration: 2 minutes d. Flexibility in the hips so that one can sit in Sukh Asan at ease. e. 12. Do not force the knee towards the floor. b. Breath: LDB c. Cobra: a. 569 . 11. Hold onto your left knee with both hands and bounce the knee gently up and down. Description: Roll onto your stomach. Relax in Shav Asan: [Repeat #2 again for 1 minute]. Look up. Knee Bounce: a. place your hands under your shoulders and lift your chest and head up arching your back as you rise.10. Repeat with the other leg. Your hips should stay on the ground. Description: Sit up with your legs extended in front of you. c. d. let your feet rest flat on the floor. Duration: 2 minutes / sided.

b. Split Stretch: a. If you can grasp the toes and pull them back towards you. it stretches all the lower muscles of the legs as well as the groin area. Description: Now extend both legs out wide in front of you and lean forward from the waist and grasp as low on the legs as you can. Description: Staying in the same position as in 12 above cradle your left leg. Cradle Rock: a. and only bring your leg up as high as is comfortable. Benefits: This posture is often used as an indicator for determining a person’s flexibility. Duration: 2 minutes d. Benefits: This exercise perfectly complements the previous one and together they are meditators best friends. Breath: BOF c. e. Duration: 2 minutes / side d. if you are not holding your toes arch them back towards you to force a stretch in the calves.13. Breath: LDB c. Notes: Be careful of your knees. b. 570 . Then rock your leg back and forth bringing the ankle towards your chin. Repeat with the other leg. 14. do not strain. To cradle the leg hold onto the left leg with your left arm from underneath (your left elbow will be on the inside of the knee joint and you will be holding your left foot from underneath) and with your right hand hold the left foot.

e. Notes: Breathe forcefully to get your energy going. Benefits: Relaxes your mind and body and gets you ready for meditation. Twist at a moderate pace.e. Duration: 2 minutes d. and don’t overdo it. b. Spinal Twist: a. Breath: Relaxed and Smooth. Duration: 3 minutes d. 16. You are twisting at the waist and your head goes with the direction of the twist. Notes: Again be careful of your knees and groin. b. Description: You are now ready for your Meditation Session. 15. Description: Sit up in Sukh Asan hold your shoulder with hands bringing your elbows out to the side and up to shoulder height and twist to the left and then to the right. c. exhale when you turn right. 571 . Benefits: This exercise loosens up your entire back and helps your digestive system. c. As you relax with every inhalation feel yourself being filled with health and awareness and with exhalation feel disease and ignorance leaving your body. Breath: Inhale when you turn left. Relax in Shav Asan: a.

I provided some nice easy meditation techniques for children and also. I will present some standing kids yoga poses and also go over the guidelines and benefits of kids’ yoga. Here in part 1 of this series.Chapter 110 Yoga for Kids . Since there are a lot of kids yoga poses I want to share with you. Before jumping in.A Comprehensive Guide to Teach Children Yoga How to Teach Kids Yoga This comprehensive guide for kids’ yoga combines the Yoga for Kids Part 1 and Part 2 articles into one article for easy reference. we discussed how to approach raising exceptional children. linking and book marking. I have broken this topic down into a series of articles. In the articles Kids Meditation Techniques with Videos and How to Raise Enlightened Children. I would like to thank my teacher under whom I studied and was certified for teaching Kids Yoga: Shakta Kaur Khalsa. Now I would like to give you another awesome tool for helping raise your children so that they can achieve their maximum potential in this life. and the tool is of course none other than Kids Yoga. It is a good idea to be familiar with the general guidelines for yoga and kundalini yoga practice and you can get those details is the following 2 articles:   Essential Beginner’s Guide to Yoga Practice 10 Important Guidelines for Kids Yoga Practice 572 .

Never compare the children with each other. rather than try to just explain it. during which encourage meditation and being still. Kids tummies should also not be full when doing yoga. A break after strenuous exercises is a must. The total time for the kids’ yoga session can be up to 15 minutes.Guidelines for Kids Yoga: I have gone over the guidelines and benefits of kids yoga in the article. along with the breathing. Encourage the child to do the pose correctly. Children under 6 you can do up to 1 minute / exercise. but don’t force perfection. Children 6 and above can do up to 1 1/2 minutes / exercise and the kids yoga session can last up to 25 minutes. 9. 3. Always demonstrate the posture or exercise. Use this technique even when trying to correct their poses. Use lots of positive reinforcement to help the child learn and improve. Yoga for Kids Guidelines and Benefits. 573 . 5. but am going to include this information in this article as well. 4. 2. 7. 8. 1. Take frequent little breaks in between. so you can access it all in one place. 6. Comparisons are odious. This will teach them the profound art of looking and feeling what is happening within them. Remember even kids’ need to warm-up before doing vigorous yoga. Encourage the children to practice with their eyes closed when so indicated by the exercise.

Let your creative juices flow. flexibility. There are many fun ways to encourage the children to learn and do yoga and here a few ideas for doing this. 3. 2. Develops their creativity and imagination. Builds their confidence and self-esteem. Promotes balance. 5. demonstrated by my son Shivum when he was about four and a half. 7. Benefits of Children’s Yoga: 1. 574 . 4. Helps them develop calmness. coordination and strength. Below you will find a collection of kids yoga poses. Improves their powers of concentration and focus. Excellent for their bodies and health. Develops their brain and intellect. Start them off with joining you towards the end of your yoga practice. 6. Helps them cope with stress and difficult emotions. The poses are for you to use in designing your yoga sets for the children. Tips to Help Teach Children Yoga: The most important things to remember with kids’ yoga is to keep it fun keep it open and keep it simple. 8. I am certain many more good ideas will come to you as well. This is one of the best ways to inspire kids to start yoga.10. Sharpens and expands their awareness.

bear. Do cobra. Imaginative stories are some of the best ways to teach yoga to kids. Get more details of this excellent pose here: Kundalini Yoga Archer’s Pose. A trip through the jungle. Follow the leader is another great way to get kids to be creative and do the yoga poses. is a perfect way to incorporate doing the poses as you journey onwards. tree mountain. good when the prince has to hit the target to free the princess . etc.   Kids Yoga Poses (Standing Kids Yoga Poses) Kids Yoga Pose #1: Yoga Archer’s Pose: Good for mental focus. confidence and energy. as you come across these in your story. and then the kids can lead turn-by-turn doing theirs. 575 . Yoga shows are great too and kids love nothing more than having your attention as they can put on a show of all the yoga they have learned. You can lead and do your favorite poses. etc. Also.

Kids Yoga Pose #3: Yoga Tree Pose: Here is an article with gives all the details you need for this great pose: Yoga Tree Pose for Balance. Journey to the Himalayas anyone? Good for stretching the whole body and expanding one’s energies. Good for the brain development and concentration. Good for building balance and agility. 576 .Kids Yoga Pose #2: Yoga Mountain Pose: Stand up nice and tall and reach up high in the sky with your palms together.

577 . but they also help develop the brain and concentration.Kids Yoga Pose #4: Sri Rama Pose: Well here is Shivum doing a pose that he wanted to do. Start in mountain pose and then jump to the pose shown below and then jump and return to mountain pose. even though it is not part of the traditional schools of hatha or kundalini yoga. It is never too early to learn about giving and devotion. They not only help develop coordination and strength. Kids Yoga Pose #5: Yoga Jumping Jacks: Jumping Jacks are great for kids in many ways. It is the pose that Sri Rama takes when he is giving his blessings to others.

A great way for to encourage kids to do yoga and meditation. to go from positions done on one’s back to other positions which require one to sit or stand. and give the same benefits to you as they do for the little ones. Very good for adults too. which you can use to design your own yoga sets for children. please note that all these kids yoga poses are great for adults too . You can find his demonstrations of kids meditations in the following article: 3 Easy Kids Meditation Techniques with Videos. along with their overall benefits. Good for the back. It can also be used in between exercises. That is the primary reason for having Shivum demonstrate the kids yoga poses for this series.Yoga for Kids Part 2 Below. is by showing them other children enjoying and doing that practice. More Kids Yoga Poses (Floor Kids Yoga Poses) Kids Yoga Exercise #6: Yoga Rock-n-Roll: Yoga rock-n-roll is a great way to warm-up. So feel free to include them into your daily yoga practice as well. 578 . This exercise almost always finds its way into my personal sets. spine and distribution of blood and energy throughout the system. Also. I am going to give you tons more kids yoga poses.

Yoga Bowing Pose below perfectly encompasses this attitude. Kids Yoga Pose #8: Yoga Baby Pose: Anytime you feel you have overdone it and need a break this is the pose to rest and relax in. all other traditions as well. It just shows adoration. It calms the mind and soothes the nervous system.Kids Yoga Pose #7: Yoga Bowing Pose: Want to fee humble? Want to feel devotional? Want to show respect? Bow. Bowing is an integral part of Zen Buddhism and of course. Also. useful when the Knight meets the King . love and respect for the higher powers in life. assume baby pose and relax. 579 .

580 . Inhale up and exhale powerfully as you lower your shoulders. The starting position and ending position of this exercise are illustrated below.Kids Yoga Technique #9: Yoga Shoulder Shrugs: Great way to warm-up and get started is by doing yoga shoulder shrugs. You can encourage kids to use this exercise anytime they feel overwhelmed by too much stress or tension. It is also a great way to release stress.

It will strengthen the child’s arms. love crawling around like a bear. 581 . shoulders. which is most important to avoid injuries. Two illustrations are below for this exercise. of course. The kids. chest and legs.Kids Yoga Exercise #10: Yoga Bear Walking: This is a great kundalini yoga exercise. It will also release the hips and promote flexibility in the hip joint.

builds leg. It is very good for flexibility and your back. which is part of the Free Online Introduction to Yoga & Meditation course here on Mastery of Meditation and Yoga. arm.Kids Yoga Pose #11: Yoga Bridge Pose: Yoga bridge pose if a part of the very popular Kundalini Yoga Morning Wake-up Series. 582 . Bridge pose is excellent for the immune system and also. and back strength. shoulder. Kids Yoga Position #12: Yoga Cobra Pose: Cobra is an excellent yoga pose which is part of all schools of yoga. You can get lots more details about this pose from the following chapter of the Free Online Hatha Yoga Poses E-book: Cobra Pose for Healthy Back and More.

583 . You will find it in the following set Excellent Ab Yoga Set for Shaping Stomach.Kids Yoga Exercise #13: Yoga Leg Lifts: This kundalini and hatha yoga exercise is an integral part of many abdominal yoga sets. It is great for building core strength and good for their little digestive systems as well.

In the first pose. In the second pose below. have them stick their tongue out as far as they can. It will help you break free of your inhibitions and is a great way to detoxify as well.Kids Yoga Pose #14: Yoga Lion Pose: Well you can just imagine the fun kids have in doing these two poses below. have them roar like a lion. Adults ought to do them to. Kids Yoga Pose #16: Yoga Plank Pose: 584 .

Here is Shivum doing a variation of plank pose. Kids Yoga Pose #18: Yoga Spiderman Pose! 585 . It has similar benefits to forward plank pose. Kids Yoga Exercise #17: Kundalini Yoga Punches: Here is another kundalini yoga exercise that the kids absolutely love to do. Encourage them to use this exercise to break through and conquer their fears. which I demonstrated in the Free Online Kundalini Yoga Exercises E-book. Punch. also sometimes considered a variation of bridge pose. Have them breath out forcefully as they punch out with alternating hands. punch and punch. in the following chapter Yoga Plank Pose.

so allow them to incorporate things they love into their practice. yoga with kids should be open and fun. find creative ways to do so.Sure why not? Like I mentioned. Here Shivum is doing Spiderman. which is actually a pretty hard pose to do. If they want to incorporate Dora the Explorer. It will help your creativity and make doing yoga more fun for them. Kids Yoga Pose #19: Yoga in Sink Pose: 586 . and is great for opening up the groin and promoting flexibility. Thomas the Train or Lightening McQueen into their practice.

I will continue to provide more information. Taran. In the future. taking a self made bath. as well as more yoga and meditation techniques to help you raise exceptional children. after a tough yoga practice . 587 .That is just the little yogi of the family. Summary of Yoga for Kids: This comprehensive guide should give you plenty of information as well as poses to teach your children the wonderful art of yoga.

Chapter 111 Yoga Exercises for Eye Care Yoga Set for Vision A few readers now have requested yoga exercises that would be helpful to them for general care of their vision and eye problems. the Healthy Weight Loss Yoga Exercises and the Beginners Kundalini Yoga Series. Helps strengthen the eye muscles. The set below is a simple. as it is quick to do and can be easily done anytime you have a few free minutes to spare. Background of Yoga Exercises for Eye Care: The yoga set below could well have been part of the Clever Yoga Tips for Busy People Series. Benefits of Yoga Exercises for Eye Care:     Helps improve vision. to help you gently improve your vision or maintain the good health of your eyes. Helps improve focus. The free e-book includes sets such as the Fountain of Youth Yoga Set. and yoga certainly has some nice recommendations for that. This set will be Chapter 8 of the Free Online Kundalini Yoga Sets Ebook. yet effective set. If you have more time you can repeat this set more than once if you like. where each chapter is a unique set to help you with a particular dimension of your being. 588 . Helps coordination between both eyes.

 Next practice Palming: Palming is done by vigorously rubbing your hand together until your palms get warm and then gently covering your eyes with your palms. Circular Movement: Move your eyes clockwise in a big circle 5 times. Helps relax the eyes by relieving tension and stress in the eyes muscles. whenever you feel you need to give your eyes a break. left to right. Diagonal Movement: Look from bottom left to upper right 5 times. Relax for a few moments.        589 . For all the movements below. look without moving your head and count 1 round when you have looked in both the indicated directions. Up and Down Movement: Look up and down 5 times. This can be done anytime in between the following exercises. Diagonal Movement: Look from bottom right to upper left 5 times. Side to Side Movement: Look side to side. Blink several times quickly. without moving your head 5 times. allowing the warmth to relax and nourish your eyes. Yoga Exercises for Eye Care Set:  Begin by taking 5 deep breaths and relaxing the muscles in your face and around your eyes.

relax and perform palming. Upon touching your nose continue to gaze upon your thumb tip for a few moments. Nose Tip Focus: Hold your right arm out with your thumb up. Close your eyes. Repeat 5 times. and then straighten your arm again. Now focus on your thumb tip as you bring it slowly towards your nose. while continuing to focus on your thumb tip.   590 . Circular Movement: Move your eyes counter-clockwise in a big circle 5 times.

along with cautions and practice tips. can be found in the article devoted to each pose. and the class I am planning to add next is a Beginner’s Yoga Class (now online). The detailed benefits of each exercises. The poses and positions that make up this set can be found in the following two free online books: Free Online Kundalini Yoga Exercises E-book & Free Hatha Yoga Poses Ebook. Benefits of Yoga Positions for Beginner’s | Basic Yoga Poses Set As I mentioned above. is built using basic yoga poses and exercises. The class will consist of the best yoga pranayama techniques for beginners and it will also incorporate the beginner’s yoga positions that I have detailed below. This set will also make up Chapter 11 of our popular Free Online Kundalini Yoga Sets E-book.Chapter 112 Yoga Positions for Beginners | Basic Yoga Poses Beginner’s Yoga Poses Basic Yoga Positions It is time to expand the Free Online Yoga & Meditation Classes offered here at Mastery of Meditation & Yoga. This yoga set. 591 . but just because the positions used are not advanced or complicated. It is an excellent set to incorporate into your daily yoga practice and has been carefully designed to work on each and every aspect of your being. this set has been carefully designed to be beginner friendly and also. below though are the overall benefits that this set bestows when practiced consistently. does not in any way lessen the value of this set. designed to ensure that it works upon all major aspects of your being in a balanced and harmonious way.

Builds mental focus and concentration. You will also need to learn the Breath of Fire breathing exercise. For all the poses in this set illustrations have also been provided.   Promotes overall flexibility and strength. Promotes peace and emotional balance.      Yoga Positions for Beginner’s Practice Details: The following two articles are important for beginner’s to read as they provide guidelines on how to practice yoga: Essential Beginners Guide to Yoga Practice 10 Important Guidelines for Kundalini Yoga Practice Remember the golden rule is please do not overdo anything. Helps increase metabolism and assists in weight loss. Clears blockages and increases energy flow. promoting health and well-being. Triggers the natural healing capacity of the body. Improves balance and coordination. please use the beginner’s version for the exercises wherever provided and back off if you feel uncomfortable or dizzy. which 592 . Especially if you are a beginner. Each exercise title is a link to the chapter with the details for that exercise. Purifies one’s energy and raises one’s level of vibration and consciousness.

is taught in the following video: Breath of Fire Kundalini Yoga Pranayama. so make sure you use those modifications as you start out. Also. in each of those respective articles. Kundalini Yoga Butterfly Pose:   Duration: 2 . Yoga Positions for Beginner’s | Basic Yoga Poses Set Remember that each title is a link to the article with full details on each pose. 1.3 mins Breath: Breath of Fire Butterfly Pose 593 . This breathing exercise is a fundamental breathing technique in Kundalini Yoga and is extensively used in conjunction with the yoga poses. modifications for beginners is given whenever required.

2. Kundalini Yoga Cat-Cow Pose:   Duration: 1 - 3 mins Breath: Inhale in cow pose, exhale in cat pose

Yoga Cat Pose (Exhale)

Yoga Cow Pose (Inhale) 594

3. Yoga Cobra Pose:  This is a very basic yoga pose that is part of every school of yoga practice. It can be done with the elbows bent and also done with the elbow straight. Beginner’s should be careful with their lower back and elbows, and should take frequent breaks if they get tired holding the pose. Duration: 1 - 3 mins Breath: Long deep breathing.

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Cobra Pose w/ Straight Elbows

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Cobra Pose w/ Bent Elbows 4. Yoga Baby Pose:  Another very basic yoga pose is the baby pose. It is pose #8 in the article. It is a good pose to relax in whenever you need to take break during your yoga session. In addition this pose will counterbalance cobra pose for you. Duration: Open Breath: Normal.

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Baby Pose 5. Basic Yoga Pose for Balance:  Be sure to use the modified versions if you find doing the full version difficult. This is a good pose for the elderly to do as well. Duration: 1 - 2 mins / side. Breath: Long deep breathing.

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Basic Yoga Pose for Balance (Left Arm)

Basic Yoga Pose for Balance (Right Arm) 6. Forward Bending Yoga Asana:  The important part of this position is to keep your legs straight. It is not necessary to reach your toes, which will happen over 598

time. Just reach forward as far as it is comfortable, while keeping your legs straight. For beginner’s even reaching their knees or shins is fine. Curl your toes back towards you though, even if you do can’t reach them to accent the stretch in your calves and hamstrings.   Duration: 1 - 3 mins Breath: Do long deep breathing. As you make progress you can do this pose with breath of fire.

Forward Bending Yoga Pose 7. Yoga Rock-n-Roll:  Good yoga exercise to help you transition between poses. It is also good for lengthening the spine and redistributing the cerebral-spinal fluid. It is exercise #6 in the Kids Yoga Article that it is linked to. Duration: 15 seconds - 1 min. Breath: Normal.

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Yoga Rock-n-Roll 8. Alternating Leg Lifts for Abdominal Strength:  Simply lie on your back, with your hands underneath your buttocks palms facing down to support your lower back. Then lift your left leg up to ninety degrees and lower it back down. Next lift your right leg up to ninety degrees and then back down. Continue on with these alternating leg lifts for the duration of the exercise. It is exercise #1 of the Abs Workout set which it is linked to. This set is an excellent set for beginners as well who want to tone their abs and build their core strength. Duration: 1 - 3 mins. Breath: Inhale Up / Exhale Down.

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Yoga Single Leg Lifts (Left Leg)

Yoga Single Leg Lifts (Right Leg) 9. Kundalini Yoga Stretch Pose:  This is a terrific yoga posture; remember the beginner’s version is to do one leg at a time instead. Again you can take breaks 601

during this pose when you tire. The full version is illustrated below.   Duration: 1 - 3 mins Breath: Breath of Fire

Kundalini Yoga Stretch Pose 10. Yoga Rock-n-Roll:  Again we will use yoga rock-n-roll to help us transition to a new pose. See exercise #7 above for details. Duration: 15 seconds - 1 min Breath: Normal.

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11. Kundalini Yoga Frog Pose:  These can be a little tough for beginner’s to do, but I wanted to include them in this set due to their enormous benefits. This 602

exercise will really help you tone and strengthen your legs and also it will give your heart a good workout. Do only a few at a time in the beginning and be sure to take lots of breaks. Build up slowly to 52 in a row over time.   Duration: 11 - 52 repetitions Breath: Inhale Down / Exhale Up.

Yoga Frog Pose (Inhale)

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Yoga Frog Pose (Exhale) 12. Kundalini Yoga Archer Pose:  We will end this set with Archer’s Pose. This pose is excellent for opening up your hips, strengthening your legs and helping you cope with stress. It is also good for the mind and developing confidence. Duration: 1 - 3 mins / side Breath: Long Deep Powerful Breathing.

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Yoga Archer Pose 13. Corpse Pose:  Once you are done with the Beginner’s Yoga Set, make sure you relax on your back in corpse pose. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. Just let go during this time and let the Universe take care of you. Have no worries, anxieties or goals, and simply surrender to Infinity. Duration: 1 - 11 mins Breath: Relaxed

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AnmolMehta. For even more yoga breathing exercises.com. Feel free to incorporate these into your practice or classes.Chapter 113 Bonus Yoga Pranayama Exercises In the following chapters you will find more excellent yoga breathing exercises which bestow a wide range of benefits. you can always refer to the free online yoga pranayama e-book on http://www. Here is the link to the online book: Free Online Yoga Breathing Exercises (Pranayamas) 606 .

driving and even taking a shower. and in this article I will give you a nice condensed set of pranayamas to get you started with your own Chair Yoga program. This is really a great way to incorporate some excellent breathing techniques into your busy life. This Chair Yoga Pranayama set is going to become part of our ongoing Free Online Yoga Breathing Exercise (Pranayama) e-book here on Mastery of Meditation. and yes. The credit for the inspiration for this article goes to my cousin and close buddy Ashim. Here are some highlights of what this set will do for you:  Energize and refresh you. there is also something called Chair Yoga. which you can do while sitting comfortably in your office or cubical as well .Chapter 114 Simple Chair Yoga for Energy and Stress Relief Yoga Breathing Set As you can see from the popular series. Clever Yoga Tips for Busy People. you will find this set to still be remarkably effective in bestowing the benefits of each of these exercise onto you. 607 . He emailed me this morning and said he was enjoying Chair Yoga using the pranayama techniques taught in the Free Online Yoga Breathing Exercises Video series. yoga can be done while walking. Chair Yoga Set Benefits: This set consists of 4 of the very best yoga breathing exercises and although you will be doing the entire set in 5 minutes.

This exercise will relax you and help your entire respiratory system. angling down in front of you. Try not to use the back support of your chair.  Elongate your spine upwards and bring your neck back slightly.     Remove stress and tension. Help you to connect to your Higher Consciousness. Continue to do this long deep breathing for 1 full minute. Now begin the beginner's version of Bhastrika Pranayama. Help you develop intuition and unleash creativity. relax your shoulders and let your stomach become soft and relaxed as well. like a soldier at attention. and let them contract completely on the exhalation. Here all I want you to do is breathe deeply. Keep in mind that if at any time you start to feel dizzy or feel you are overdoing it. Place your hands on your knees. Let your abdomen and chest expand fully on the inhalation. Let your eyes relax as well and just keep an unfocused gaze. Help you stay healthy. Next begin Breath of Fire Kundalini Yoga style for 1 full minute. either slow down or switch to normal 608    . Help you focus and concentrate. Chair Yoga Breathing Exercises Set: Follow the step-by-step instructions below to do the Chair Yoga Pranayama set:  Sit up nice and straight and have your feet flat on the floor.

  Chair Yoga Summary: The set above may be short. take a deep breath. smile. focus your mind and help you feel integrated. you can check out the Best Beginner's Yoga Breathing Exercise product that is available on the website. If you are looking for a full length pranayama video. you can do more of Breath of Fire. do the following breathing pattern for the last 2 minutes to really soothe your system. exhale and then get back to work . Beginner's Guide to Yoga Pranayama. and you will be able to do 6 full rounds of this breathing in the 2 minutes. This is called Step Breathing. but since it consists of breathing exercises that require breath retention and rapid breathing. Close your eyes. Breath of Fire is going to wake you up. centered and connected. Inhale slowly taking 5 seconds to complete the inhalation. After you are done with your set. so it is important to observe the guidelines I have laid out in the article. So 1 entire cycle will take 20 seconds. and you can practice this set anywhere at anytime.  Next do 1 minute of the wonderful Kapalbhati Yoga Pranayama. 609 . If the 5 second intervals are too much initially.breathing till you feel ready to continue again. while if you are looking for more stress relief you can do more of the Step Breathing exercise. This is a great exercise to optimize your health and help your body heal. Of course. just start with 3 seconds or 4 seconds and work your way up. hold it in. Chair Yoga does not have to be done in the office alone. get your energy flowing and harmonize your entire system. if you are looking to boost energy. hold your breath in for 5 seconds. Finally. While doing this exercise make sure you visualize any negativity leaving your system with each exhalation. Also. exhale slowly taking 5 seconds to complete the exhalation and then hold your breath out for 5 seconds.

I hope you enjoyed the Chair Yoga set above. 610 . and find it useful in your personal and spiritual evolution.

is the ultimate pranayama for energy and power. It pumps air and life-force (prana) vigorously and dynamically throughout the entire system. Bhastrika Pranayama is also called Bellows Breath as it mimics the working of a bellows used to flame a fire. there are a myriad of valuable reasons to include this breathing exercise into your daily Yoga practice and a full list of these benefits is provided below. which includes raising metabolic function at the cellular level to increase the burning of fat and promoting healthy. Other that assisting in healthy weight loss and fat burning. When practicing this champion of pranayamas be ready for a workout! Benefits of Bhastrika Yoga Pranayama (Bellows Breath): Primary:  Boosts your metabolic rate so your body burns fat faster promoting natural weight loss. Generates heat in your body and opens up your energy pathways. Bhastrika Pranayama. It is one with a long list of benefits.Chapter 115 Bhastrika Pranayama for Energy and More Vigorous Yogic Breathing for Vitality Background of Bhastrika Yoga Pranayama (Bellows Breath): This important Yoga Breathing Exercise. natural weight loss.   611 . Purifies your gross and subtle body by eliminating toxins and waste.

Cautions for Practicing Bhastrika Yoga Pranayama (Bellows Breath):  If you feel dizzy or nauseous you should slow down the pace of bhastrika pranayama or stop entirely and return to normal breathing. if you have acid or heat related gastric issues such as ulcers you should use caution. If you are menstruating you should not practice this breathing exercise. You should be careful practicing Bhastrika Pranayama if you have high blood pressure. Secondary:   Expands and fortifies your nervous system. lengthen your neck and subtly bring your chin back and in like a soldier at attention. you should use caution in practicing this breathing exercise.   Beginner's Breath of Bhastrika Yoga Pranayama (Bellows Breath):  To practice this breathing exercise sit up in a comfortable position. Elongate your spine upwards. When done forcefully. This will align the spine with the back of your head. thus improving your digestive system. Builds lung capacity and helps clear and strengthen the respiratory system. If you suffer from vertigo. heart disease or suffer from stroke or epilepsy. but. Also. sitting is best.  612 . the pulsating of the diaphragm massages the internal organs. You may also practice it lying down or standing up.

Place your hands on your knees. Take a short break. breathe more forcefully if possible. Do a round of 10 repetitions and then inhale completely. Now begin to breathe as forcefully as comfortably through the nose with equal emphasis on the inhalation and exhalation.    Close your eyes. hold your breath in for 1-5 seconds and then exhale completely. The pace should be about 1 second for inhalation and about the same for exhalation. You should still take a short break between rounds. don't forget to inhale completely and hold your breath. Relax your stomach muscles. This completes 1 round. Also. Build up this period of breath retention as well to about 15 seconds. All the breaths should be deep and powerful and you should try to establish a steady rhythm. At the end of every round. The diaphragm should expand and contract in conjunction with your breathing. Work your way up to doing 5 rounds.   Intermediate Bhastrika Yoga Pranayama (Bellows Breath):  Once you feel comfortable with the Beginner's version of Bellows Breath perform the breathing exercise at a faster pace now. Increase the number of repetitions slowly till you reach about 50 repetitions per round. about 1 breath per second.    Advanced Bhastrika Yoga Pranayama (Bellows Breath): 613 .

Be ready to handle the inferno! 614 .  Secret of Bhastrika Yoga Pranayama (Bellows Breath): The final goal of Yoga is to awaken Kundalini Shakti (latent human potential energy) and Bhastrika Pranayama is one of the most effective breathing exercises for stimulating and raising this energy in you. Increase the period of breath retention at the end of every round to 30 seconds. Think of Kundalini as smoldering embers deep within you and think of Bhastrika as waves of prana stoking and igniting these embers. Build up the pace and power with which you do this breathing exercise to almost 2 breaths per second. Still continue to take a break between rounds though.

Of the many yoga breathing exercises the ones that are calming and cooling in nature are good for lowering blood pressure. Also.Alternative Medicine for Self Healing. and of those. 615 . Although lowering blood pressure is one of the benefits of this wonderful technique. Beginner's Guide to Yoga Breathing Exercises and read our Legal Disclaimer. You will find those enumerated in the benefits section below. please follow the guidelines for yoga breathing as I have explained in the following article. This breathing exercise is very easy to learn and practice and it will become part of our ongoing Free Online Yoga Pranayamas E-book here on Mastery of Meditation and Yoga. and also Ayurvedic dietary principles and natural therapies can be excellent to help you fight high blood pressure further. The science behind many of these natural breathing techniques actually extends from Ayurveda. You can get more information regarding Ayurveda in the following article. which is the ancient Indian science of health and longevity. Seetkari pranayama bestows many other important benefits as well.Chapter 226 Sheetkari Pranayama to Lower Blood Pressure and More Cooling Breath for High Blood Pressure Blood pressure can be influenced a great deal by many natural methods and therapies. One such natural way to combat high blood pressure is by the practice of certain Yoga Breathing Exercises (Pranayamas). Also. Before practicing any yoga or fitness routine please make sure you are medically cleared to do so. Seetkari Pranayama is one of the best. Introducing Ayurveda . a video demonstration of this technique is planned and I will upload that here once it is ready.

so please feel free to try Sheetali Pranayama as well to see if it suits you better. Reduces stress and creates a sense of tranquility and peace. burning eyes. Helps fight insomnia. Since it's a cooling breath it will increase Kapha (mucus) so don't practice it if you have cold and respiratory related issues.Seetkari pranayama is closely related to Sheetali Pranayama and both bestow many of the same benefits. Cools the mental. See the Introduction to Ayurveda article above for more information on this. heat rash etc.      Cautions for Seetkari Yoga Pranayama: There are not many cautions for practicing Seetkari Pranayama. physical and emotional systems and reduces internal heat (pitta). including lowering blood pressure. Reduces fever. Reduces anger and irritation. Below are the details of Seetkari Yoga Pranayama to help lower blood pressure and more. Benefits of Seetkari Yoga Pranayama: Benefits of Seetkari Yoga Pranayama:   Helps Reduce Blood Pressure. Combats other Pitta related disturbances such as acidity. You will find details of this technique in the following article. Sheetali Yoga Breathing Exercise for Reducing Stress. 616 .

 Elongate your spine upwards.   Close your eyes and place your hands on your knees. and you will find the details for this technique in the article. To exhale. Your blood pressure should already start dropping . Take 5 long deep breaths through the nose to relax and calm you. This will align the spine with the back of your head. This technique is really one of the best yoga breathing exercises and 617 .Anuloma Viloma. In addition to Sheetali Pranayama another breathing technique that has been know to be very effective for reducing high blood pressure is Anuloma Viloma Pranayama. Chakra Balancing Breathing Exercise . Now simply inhale slowly and deeply allowing the air to pass through your teeth.     Seetkari Yoga Pranayama to Reduce Blood Pressure Summary: As I mentioned above the cooling or calming yogic breathing exercises are excellent natural ways for lowering blood pressure. you can sit cross legged or on a chair if needed. Your teeth should now be exposed. close your mouth and exhale slowly and completely through the nose. The air passing through the teeth should make a hissing sound. Now bring your teeth together lightly and pull the lips back. Do 10 repetitions to start with and then over time you can build up to 50 repetitions.Instructions for Seetkari Yoga Breathing Exercise: To practice Seetkari pranayama sit up in a comfortable position. lengthen your neck and subtly bring your chin back and in like a soldier at attention. This completes 1 round.

618 . it is a must do everyday exercise for overall personal and spiritual growth.whether or not you have high blood pressure.

com.Chapter 117 Bonus Meditation Techniques In the following chapters you will find bonus meditations for your own practice. Feel free to explore and incorporate these into your practice during the 8 week program or afterwards. you can refer to the popular free online meditation techniques e-book on http://www. For more meditation techniques. Here is the link to that online book… Free Online Guided Meditation Techniques E-book 619 . your students as well as meditations to teach kids.AnmolMehta.

I will extensively cover guidelines for kids yoga and meditation in another article. which I hope will inspire and encourage your children to dive in and reap the enormous benefits of meditation practice. they are still top-notch techniques capable of rewarding you with all the benefits that meditation bestows. Easy Meditation Techniques Good for Adults Too: The following 3 meditation techniques are not just good for kids. A child may just do 15 seconds to a few minutes. Towards that end I want to provide you some easy meditation techniques for kids and also some sample videos. The chief difference between a kid practicing these techniques and an adult is generally the duration of the practice. once I start to provide kids yoga poses and exercises. The more they enjoy the practice the more they will embrace it. believe me they are good for adults as well: -D. but in general I have found the following 3 rules to work best when introducing your children to these wonderful spiritual practices. developing which is a key goal of Mastery of Meditation & Yoga. keep it simple and keep it open. Benefits of Meditation for Kids: 620 .Chapter 118 3 Easy Kids Meditation Techniques with Videos Kids Meditations The popular article How to Raise Enlightened Children kicked off our kids’ yoga and meditation section. Don’t be misled by the fact that they are "easy". Keep it fun. while an adult may practice these techniques for up to an hour or more.

 3 Easy Kids Meditation Techniques: I have found my son Shivum (nearly six now) is naturally drawn to the following 3 types of simple meditation and I feel these 3 techniques are a good way to get kids introduced to meditation practice. If you have a strong practice. Helps develop creativity and power of imagination. Children can start with as little as 15 seconds of meditation and build up from there to 5 minutes or more. that one of the best ways to inspire kids to try something is to show them other children who are doing it. Best Way to Inspire & Teach Children to Meditate: The number one way. your children will likely be keen on exploring what mommy and daddy are 621 . Below are the details of these 3 easy meditation techniques as well as video samples of Shivum demonstrating each one for you and your children. The biggest reason for having Shivum do these meditation videos is because I have noticed time and again. Helps children develop inner silence and calmness.       Helps kids build concentration and mental focus. Helps develop emotional balance and removes negative emotions. I feel to inspire children to practice yoga and meditation is though example. Excellent for overall health and wellness. Helps reduce stress. Builds self-confidence and self-awareness. Effective for developing Brain Health and Mental Sharpness.

Simply ask them to do the following…   Sit up straight. Place your hands in Gyan Mudra (thumb tip and index finger meeting with wrists resting on the knees) or have your hands folded in prayer pose. Close your eyes.   THIS CHAPTER HAS A VIDEO. Take a deep breath and chant the sound AUM out loud for as long as you can. Keep the instructions easy for kids to understand. often seem to add it to their play spontaneously.   Learn How to Meditate | Beginner’s Meditation Class (100) Introduction to Kundalini Yoga & Meditation Class (101) Easy Kids Meditation Technique #1: OM Mantra Chanting: I have covered the "adult" version of this timeless meditation in the article. I suggest the following 2 free online courses for those who are new to the practice of yoga and meditation. Taran.AUM Mantra Chant Easy Kids Meditation Technique #2: Gayatri Mantra Chanting 622 . BELOW IS THE VIDEO LINK: Video of Kids Meditation Technique #1 . AUM Mantra Meditation to Open the Third Eye Chakra. Then take a deep breath again and repeat the chant. but this meditation is definitely a favorite for children as well. I often hear this chant reverberating in the house as both Shivum and now his little 3-year-old brother.doing started.

The mantra that Shivum is demonstrating in the video below is the most revered Vedic Mantra. just have them sit still without moving as best they can.   The video below demonstrates both the above techniques. Close your eyes and try not to move at all. Zen Buddhism Meditation Technique . BELOW IS THE VIDEO LINK: Video of Kids Meditation Technique #2 .Gayatri Mantra Chant 623 . have the child pick out any prayer that he enjoys and then have him sing it aloud.Zazen.In this technique. It is called Zazen and I have detailed it in the following article. THIS CHAPTER HAS A VIDEO. Easy Kids Meditation Technique #3: Breath Awareness: The formal practice of breath awareness meditation is the heart of Zen Buddhism. Place your hands in Gyan Mudra (thumb tip and index finger meeting with wrists resting on the knees). Just breathe normally and feel your breath as it goes in and our of your nose. It is called the Gayatri Mantra and is often the vehicle of meditation practice. Modify it though for children as follows…   Sit up straight. If you notice the child is too young and does not pick up on these instructions. I will put together a separate article with details about this mantra in the near future.

This is the beautiful technique and it is excellent for those interested in expanding their artistic. 624 . such as this Light Meditation. which is part of the 10 Bodies of Light Yoga model. As it involves imagination and visualization though. thus helping you achieve your highest human potential. The 10 Bodies of Light is the basis of Yoga Numerology and a great way to understand what your strengths. The transformation program generally consists of meditations. weaknesses and challenges are in this life. The Light Meditation Technique falls under the category of visualization meditations and is suitable for anyone to practice. In my view. The Light Meditation is used to heal and balance the Subtle Body. intuitive and subtle aspects. yoga poses and breathing exercises from the rich schools of Kundalini Yoga and Hatha Yoga. This is what I call a transformation program.Chapter 119 Beautiful Light Meditation for Joy and Creativity Visualization Meditation Technique Today we will explore the Light Meditation Technique. in relation to your Master Numbers and birth date (Numerology Readings and Master Number Analysis). creative personalities and those who are visually or mentally oriented. which is the ninth body in the 10 Bodies of Light model. but it’s primary mechanism lies in your ability to use your mind and creative powers. psychics. The meditation involves certain mudras (hand and body positions) to help it achieve its goals. it is particularly enjoyable to artists. creative. I have spoken about this model on the following page and talked about how it is used in Numerology. a key aspect of such readings is the techniques one uses to balance and heal the indicated bodies.

the forearms are angled upwards and palms facing you). 6. 4. Promotes joy and inner peace. You can also sit on a chair for this meditation. Increases intuitive abilities and psychic powers. Benefits of Light Meditation Technique: 1. as always please follow all guidelines for meditation and yoga practice as I have laid out in the Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. 7. Helps one penetrate the mysteries of the Universe. 3. Helps one develop mastery over the subtle sciences. I will include it in the Free Illustrated Kundalini Yoga Kriyas E-Book.Light Meditation Technique will be the 17th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book. 5. How to Do Light Meditation:  Sit with your legs crossed with the hands in Gyan Mudra (thumb tip and index finger meeting. As it is also considered a Kundalini Yoga Kriya. Place your hands in front of you as if holding a book for reading (elbows are bent. Now slide the right hand about six inches further up than the left hand. Also. Increases one’s artistic and creative abilities. 2. Promotes radiance and inner light. as well as the newly launched Free Kundalini Yoga Meditations E-book. other three fingers pointing forward). The fingertips of the left hand will be in line 625  . Helps expand awareness.

I would suggest starting with at least 3 minutes though. beauty and awareness.     Summary of Light Meditation: You will notice that no time limit has been given for Light Meditation. Spend a few moments and immerse yourself fully into this scene. take some deep breaths. I am light. more aware. Allow this beam of light to be a pathway leading up to the star and begin to walk up this pathway of light. Feel great calm and peace as you ascend this pathway of light.with the wrist of the right hand. as you continue your journey upwards. Do the meditation for as long as you enjoy . To end.” Continue to walk on this beam of light repeating this phrase mentally. I am putting together a comprehensive training program on how to become a Master Numerologist. The light of a new day is just breaking in. See above you a single morning star shinning brightly in a still dark early morning sky. Now visualize a beam of pure white light emanating from the star and penetrating your Heart Chakra (middle of your sternum). so that 626 . Feel yourself merging more and more into the light. beautiful and full of light. holding each breath in for as long as comfortable and feel yourself becoming one with light. more beautiful. For those who have inquired. Hold this position. feel yourself become more subtle. as that is open and up to you. repeat silently to yourself. Finally. more light.  Now visualize yourself walking at the break of dawn in an open field. As you make your way up towards the morning star. “I am beautiful. Feel yourself becoming a being of pure light. feel bright.

those of you. The Light Meditation above is an example of a transformation technique that will of course be included in the certification program. and for that this Light Meditation is a great technique to practice. I suggest giving this meditation some serious attention . 627 . will have the opportunity to do so. The program is not just designed to teach you Numerology. but in it I will also share my knowledge on how to succeed in this arena. who are interested in learning this great science. One last note is that a good Numerologist should also have refined intuitive abilities. so while you wait for the program to go live.

Gayatri Mantra Om Bhur Buvaha Svaha Tat Savitur Varenyam Bhargo Devasya Dheemahi Dhiyo Yonaha Prachodayath Although there are several interpretations of this mantra. This mantra is certainly the most recited and also. as well as an English translation. chakra meditation. and in this article I want to give you some additional recitations of this terrific mantra.Chapter 120 Powerful Gayatri Mantra Download & Free MP3 Gayatri Mantra Meditation & Videos Of all the mantras in the Vedas. You will find a video of the Gayatri Mantra being recited by my son Shivum in the article. putting the kids to sleep. chanted by my wife Trupti. In addition to Hindus. but is also used for japa meditation (mantra chanting). which you are free to download. etc. Below you will also find a MP3 version of the Gayatri Mantra. naad yoga. Another powerful Vedic mantra is the Lord Shiva Mahamritunjay Mantra and you will find details and free MP3 of this great mantra on the following page: Lord Shiva Mahamritunjay Mantra MP3 Download. It is not just used to express one’s devotion to the Lord. with subtle 628 . Before I jump ahead to all that though. here is the written text of the mantra. Buddhists embrace the Gayatri mantra as well. perhaps has the widest range of applications. 3 Easy Kids Meditation Techniques. the most revered and powerful is the Gayatri Mantra.

I can hear her sing it even now as I write this since it’s bedtime for the little ones. O Creator of the Universe. Gayatri Mantra Third Eye Chakra Meditation: As I had mentioned above. the remover of pain and sorrow and the bestower of happiness. visualizing it emanating from the Third Eye (center of the forehead). Gayatri Mantra MP3 Download: Here is the Gayatri Mantra chanted by my wife Trupti. close your eyes and turn them upwards to look through your forehead (only hold this eye position as long as comfortable) and then chant the Gayatri Mantra. 629 . the one that I find most suitable is the following… Gayatri Mantra English Translation O Supreme Creator.differences between each. To use the Gayatri Mantra to do this. 1. may we receive Thy supreme sin-destroying light. You can get more information and translations at the Gayatri Mantra Wiki Page as well. to do the meditation. Thanks Trups! Right click link below and chose "Save Link As…" to save to your computer. you would follow the steps laid out in the AUM Mantra Meditation article. Thou art the giver of life. start slowly and build up your capacity gently over time. So you would sit up comfortably. please don’t over do such potent meditations. may Thou guide our intellect in the right direction. there are many application for this wonderful mantra. except use the Gayatri Mantra instead of the primordial sound AUM. As always. One particular application that I would like to present to you is the use of the Gayatri Mantra to awaken Ajna Chakra or the Third Eye Chakra.

BELOW IS THE MP3 LINK: Free Gayatri Mantra MP3 Download 2. so here are those videos for you to enjoy as well. Gayatri Mantra Videos: There are also 2 excellent Gayatri Mantra videos on YouTube which I really like. THIS CHAPTER HAS MORE VIDEOS. BELOW IS THE VIDEO LINK: Powerful Gayatri Mantra Videos 630 .THIS CHAPTER HAS A MP3.

the concept is not the actual. SM Meditation III: Concept Meditation: “Thoughts are just concepts.not real . 631 . This meditation utilizes the fact that every thought is just a thought. it is just a concept . switch to the Basic Mediation of your choice until the mind settles down and then return to the SM mediation. Generally we are always drawn into the thought due to our attachments.” This SM meditation is very effective for disengaging from your thinking mind and breaking its hold on your awareness. Any attempt to do anything different is just another concept so don’t buy into it and just drop that as well. or put another way. In the event that you find yourself very distracted and the mind exceedingly restless. The word or thought is a conceptual representation of the actual. You will know you are getting this when you start to realize the difference between being inside a thought versus being outside a thought. As we mentioned earlier. The following are the 4 SM meditations for phase 3.and asks that you see this fact and drop it. Any of the four can be a catalyst in propelling you to what lies beyond the mind. but for us the mind’s projections have become real and the real has become hidden.Chapter 121 SM Meditation Program: The Silent Mind Meditations for Phase 3: Silent Mind Meditations for Phase 3 In phase 3 after you do the Yoga for Awareness set. the rest of the time (40 minutes) will be spent entirely on practicing the Silent Mind Meditation for that week. the word is not the thing. but in this mediation seeing the thought as just a concept de-claws it of its power and ends its reign on us. Each should be practiced for 1 week sequentially.

SM Meditation V: Hope Meditation: “Hope is the constant state of our minds.SM Meditation IV: Time Meditation: “Thought requires Time to move. For this meditation we will focus on the future component embedded in our every thought from moment to moment. every attempt there is the assumption of a future time in which the state sought after will come into existence. for whatever reason. This is closely related to the previous SM meditation in which you were observing the fact of time. So here you must see the fact of time embedded in each effort. In every effort. It is one that justifies the requirement that the fact should be intellectually understood (requirement #3). The attempt to reproduce a previous state or achieve a new one implicitly requires the future to be a part of one’s reality and the object of this SM meditation is to see that and disallow it. In this meditation. doing so and rejecting it will bring about an opportunity for the timeless to be. SM Mediation VI: Asleep Meditation: “You are constantly asleep. there is nowhere for you to travel to.” 632 .” We are always hoping. This hope gives rise to your efforts and your exertion of will in an attempt to fulfill. to get somewhere. every goal. Remember the object of SM meditation is to start to see the reality of this and drop it from moment to moment.” This meditation is a little subtler than the ones you have been practicing so far. you have to see that you are always hoping. In the end even hope has to be abandoned if you are interested in the Truth. The meditation will take you from the struggle of becoming into the ease of being. Without time. Remember the key to SM meditation is to see the fact. Without this assumption no effort or struggle could be born.

asleep to reality. This is the crux of SM . you are lost in the story line.to be awake from moment to moment as best as you can.” As soon as a thought sucks you in. 633 . you are in alertness. The instant where you have attended to your inattention is when you are not lost. The only thing you can do is become aware that you are lost.In this final SM meditation you will begin to realize the fact that “You are constantly asleep. it will again try to seduce you into its reality and put you to sleep. Upon seeing that your attention has once again been compromised. As the mind moves again.

mantra meditation techniques. the website has mind meditation techniques. along with other insightful articles for helping you achieve your highest potential in life. This is a very powerful mind meditation technique and I consider it the best and most advanced meditation known to man. Of course. Towards this end. where you will find selected meditations categorized by purpose. I have put together the Meditation Techniques article. 634 . detailing a wide range of simple and advanced yoga & meditation techniques. With regard to meditation specifically. Given so many techniques have been detailed. I have tried many ways to organize the website so that you can quickly and easily find the meditation technique suitable to you. and there is also the meditation category and relevant subcategories. so you can design a personal program suitable to your level and capacity. body to spirit. concentration meditations. etc. appropriate details are included in the respective articles. While some of these techniques are suitable for beginners others.Chapter 122 Best Mind Meditation | Most Advanced Meditation Technique Best Mind Meditation Technique Mastery of Meditation & Yoga now has almost 400 articles. breath meditation. yoga meditations. which has video demonstrations along with written details. What this article is for is to point out one specific meditation hidden amongst all the others. etc. are quite advanced and should be approached with respect and intelligence. The techniques work on everything from your mind. there is also of course the Free Online Guided Meditation E-book.

so please go through it there for the details of this meditation. It is the only direct approach to Enlightenment. Dhyana (meditation) and Samadhi (absorption). I have explained the meditation in that chapter and don’t want to repeat that here. more than 20 years ago now. This meditation though can certainly be practiced independently and can be integrated into any personal meditation program. yesterday when I wrote the article on Samyama (Samyama & Psychic Development Tools) and was explaining how it is the concurrent application of Dharana (concentration). it occurred to me suddenly that this is the very thing that I had discovered with the Silent Mind Meditation Technique. and comprehending thoughts from moment to moment via direct perception. explained in How to Attain Enlightenment. Understanding the Silent Mind Meditation Technique When I first began working with the Silent Mind Meditation Technique. The Silent Mind Meditation Technique is an attempt to frame the art of mind meditation and make it easier to understand and especially. It is essentially the process one goes through when one is watching the mind. When I wish for an indirect technique. The Silent Mind Meditation Technique is part of the overall Silent Mind Meditation Program. But. easier to practice. This meditation technique is really an extension of the work of J. which has received stellar feedback by those of you with the passion and persistence to complete it. This is the meditation technique I practice till today. and that this was really the process I was trying to explain when I was creating the 635 .Most Advanced Mind Meditation Technique The meditation that I am referring to is the Silent Mind Meditation Technique. Krishnamurti and is the meditation I stumbled upon during my early days of practice. the other mind meditation technique I practice is the Zen Meditation Technique or Zazen. I was not involved deeply with yoga and was not intimately familiar with Patanjali’s Yoga Sutras.

636 . This is the phase where you. where Patanjali calls it unbroken flow of awareness. Silent Mind Meditation Steps 6 & 7 are Samadhi or Enlightenment: As Patanjali also explains.framework for this method. In other words. 3 & 4 are Dharana or Concentration: These require you to focus your mind unequivocally on the fact you have decided to pursue. without a shadow of a doubt. Silent Mind Meditation Steps 1. and what is left then. the mind stills itself of thoughts. whereby intelligence starts to see. Truth and Absolute Reality. Put it another way. & 5 are Dhyana or Meditation: Here I call it Crystallization. This is the concentration portion of the meditation. Silent Mind Meditation Steps 4. 2. space and duality. You will notice that step 4 is repeated here and is also a part of the mental concentration portion. So it is with the Silent Mind Meditation Technique. as Samadhi comes on it’s own. This then leads the mind to negative itself from moment to moment. it is because Dharana continues into Dhyana. without missing a beat. Here looking at the Silent Mind Meditation Technique from Sage Patanjali’s point of view. comprehend directly the story behind each thought from moment to moment. concentration continues. all you can do is Dharana & Dhyana. even as comprehension (or insight) starts to flow. This is not a mistake. Needless to say I was quite amused by this epiphany. that the source of all the problems is the mind itself. so that awareness is then able to shift to that which is beyond time. is unadulterated Silence.

Finally. for it is the process of mind meditation. as I have tagged this as the most advanced meditation and best of all mind meditations. in that case the Silent Mind Meditation Techniques is true Yoga. so give it some time and stick to it.Summary of Best Mind Meditation Technique: Another epiphany that just took place is that Sage Patanjali defines the objective of Yoga as the science to still the mind of thoughts. When the mind is not. 637 . which leads to this very state. the projected reality is not. Well. then that which is. IS. the state of having no waves in the mind. it is unlikely you will master it overnight. The rewards are beyond words. do check out the Hints and Tips Chapter of the Silent Mind Meditation Program. If you have undertaken the practice of the Silent Mind Meditation Technique and are having difficulties.

Below is the approach I use in structuring the meditation or gentle yoga classes I teach. which is going to teach you how to teach a meditation or gentle yoga class. Coming in the very near future. I put together the Comprehensive Guide to Teaching a Yoga Class. is this article series. The Meditation Certification Program is something I have been looking to offer for some time now. and teaching a meditation class has many similarities to that. This is for ease of reference and in preparation for the upcoming Mastery of Meditation Teacher’s Training Program]. As I mentioned. The first section I will call Orientation. It has been refined over the years. I will also explain the meditation class by breaking it up into three sections. but wanted to first insure that all the necessary material had been created and published before I did so. Similar to the yoga class. the next section is the Warm-up and then the final 638 . Mastery of Meditation and Yoga is going to offer a complete multi-media Online Meditation Teacher’s Certification Program. Well.Chapter 123 How to Teach a Gentle Yoga and Meditation Class | Comprehensive Guide How to Teach Meditation & Gentle Yoga [I have consolidated part 1 and part 2 of this series on How to Teach a Gentle Yoga and Meditation Class here in this one document. Previously. and as part of that project. this series is going to be a part of that training program and is one of the last few pieces of the puzzle needed to bring that course online. it only took three years of hard work to accomplish that . and now I feel the time is right for making this unique and comprehensive program available to you all. and the classes using this structure have been thoroughly enjoyed by the students.

In part 1 I will go over the Orientation and Warm-up phase. 2.section. or the wall. Get the students settled in. 639 . 3. This series is in 2 parts. Here now are details for the items above. I announce the start of the class. as for some reason students always tend to keep more of a distance from the teacher than they need to. If possible a raised platform is very useful for this. Ensure the spacing is correct for safety and comfort. etc to newcomers as well. guidelines and planned meditation. Below is how these come sections together to form a great class. 4. while in part 2 I will discuss the "Work" phase. Items 1. Teaching a Meditation Class Phase 1 . I am usually pointing out cushions. mats. Shortly. 2. 3 & 4 Above: As the students file into the class. which generally means that they should be able to spread both arms out to their sides without hitting anyone. I am also making sure during this time that spacing is good between students. In addition. Give a short overview of the class structure. and immediately get everyone to start long deep breathing. I make sure the early ones move up and near to where I sit. and a transforming experience for the students. I will call The Work.Orientation: Objectives: 1. I also of course try to ensure I sit in a way that I am visible to the entire class. water. Get their mind and awareness into the here and now. One final note before I jump ahead is that this is also a great sequence for you to follow for your own personal yoga or meditation practice. This breakdown is for a class lasting around 1 hour.

the safety instructions.Unlike a yoga class. I do try to give the details for the class structure and guidelines for doing the yoga. breathing exercises and meditation that is to come. I only spend a few minutes maximum in this long deep breathing. During the long deep breathing phase though. Tuning in to their Higher Self and the Universal Energy. this is essentially the time I use to get meditation practice into the session. which after observing they do with their eyes closed. than I do for a yoga class. So for a meditation class. In general. Breathing exercises (pranayamas) to get their energy going. especially. In general. the safety and practice guidelines are the following:  I tell them. the students are going to get ample time to meditate during "The Work" portion of the class. Ending prayers and visualizations. get into the moment phase and then quickly get to the warm-up stage. This is simply because in the meditation class. depending on the class duration. I will demonstrate each exercise. See Beginner’s Guide to Yoga Practice and Guidelines for Pranayama Practice for more information on this topic. 1 or 2 meditation sessions. I spend much less time in this phase of the class. 640 . while in a yoga class. Essential daily yoga exercises and yoga exercises for meditation. the class structure is as follows:       Orientation Period (which they are in).

don’t worry. in a meditation class. Tune in to your Higher Self / Universal Mind. insures they get their daily dose of meditation. Here are the objectives you should shoot for in the warm-up phase: Objectives: 1. This completes the Orientation phase of the class. Get the students energy going. it is during the Warmup period that I insure the students get their daily dose of yoga and pranayama. Teaching a Meditation Class Phase 2: Warm-up Just as for yoga class. which is the key focus of the class. To not compete and not worry about how anyone else is doing. and then I move ahead to the Warm-up period. If you are teaching a Gentle Yoga class. 2. be careful with injuries and work around them whenever possible. In general. To not overdo. so make sure you don’t linger in this section for too long. I always tend to run out of time and have to cut short the final meditation period. the Orientation period. Use the modifications for any exercises they find difficult.     If you are not able to cover all of the above. unless otherwise instructed. Do daily essential yoga stretches and yoga that is beneficial for meditation. All breathing is done through the nose. Throughout the class to do the practice will full awareness. expand this section and cut short the meditation period in the end. I have noticed that for a meditation class lasting 1 hour. you can continue to instruct them in the Warm-up phase as well. 641 . 3.

you are guided correctly and provided inspiration to see the journey all the way back to the Source. This ensures the energies do not harm you. This tuning in you should also do prior to doing your personal meditation practice as well. during this phase it is healthy to do some energizing pranayamas. 2: Energize the Students: Since the students are going to get plenty of time to relax and practice awareness during the meditation portion of the class. In yoga and meditation whether you have been explained it or not. There are many ways to tune in and accomplish the above. you are dealing with cosmic energies. chanting of the AUM mantra or the beautiful Ong Namo. So try to do Butterfly Pose | Best 642 . Guidance and Inspiration. 4 Part Deep Breathing Kapalbhati Pranayama Breath of Fire 3. Do pranayama that prepares the mind for meditation. Daily Yoga Essentials & Yoga for Meditation Exercises: During this phase it is a good idea to cover some of daily essential work as recommended by yoga. 1: Tuning In Always start a class with tuning in. Silent prayer. and the purpose of tuning in is ask your Higher Self and the Universe for Protection. You can see an actual demonstration of this tuning in the following video article: AUM Mantra Video for Starting Yoga Class. and such energies should be approached with respect. and vary it from class to class to give variety.4. and will help the students a great deal. The following 3 are good choices for this. Guru Dev Namo mantra that we use in Kundalini Yoga. Pick one or two of them for you class.

This is not just great for getting their back. hips. Other places to look for good yoga for meditation exercises and sets are from the following collections: Yoga Poses for Meditation and Basic Yoga Poses | Yoga Positions for Beginners. In this section. and also do Forward Bend. For some more details on how this works you can read the article Introduction to Kundalini Yoga. pick yoga poses that benefit meditation practice. neck. we covered the Orientation and Warm-up period and now we come to the most important phase of the meditation class. shoulders. A perfect example of such exercises is the great Spinal Warm-up Series. but this set heats up the cerebro-spinal fluid which runs through the spinal cord. which is also excellent for sitting in meditation. as it maximizes the energy flow during meditation and helps in promoting awareness by helping bring more prana into the brain and higher centers. [Part 2 is below] Teaching a Meditation Class Phase 3 . This is key. etc warmed up. Remember that the students who signed up for this class are here for meditation. so make sure the yoga you select is gentle in nature and plays a role in helping with meditation. you will actually teach the students a meditation technique and have them practice it 643 .Asana for Meditation. the Work section. Also note that by just extending the yoga part in the Warm-up phase. to stretch the all important life nerve and promote flexibility. Then. this becomes an excellent Gentle Yoga class as well. which is perfect for seniors and others not looking to do vigorous yoga.The Work: In part 1 of this series on teaching a meditation class. Teaching a Gentle Yoga and Meditation Class. In part 2 of this series I will discuss the final phase of the class which is where they will learn and practice the meditation technique(s) you have decided for them.

644 . which allows students to practice at a level suitable to them. Silent Mind Meditation. and most of them have videos associated with them to help you see clearly how they are to be done. Objectives for Phase 3 of Your Meditation Class: 1. such as the excellent Zen Meditation Technique. Have a question & answer period. I suggest the practice of Zen Meditation. and other awareness techniques for long-term consistent practice in your classes. and they allow each student to practice at their own level and pace. Such meditations continue to bestow benefits on those who practice it. So this phase should be the primary focus of the class. Here are the objectives for this key phase of your class. 3. Give instructions regarding safety. 4. or else you can pick ones you want to teach. Teach a useful meditation technique. Silent Mantra Meditation. In general. Practice the meditation technique.as well. Teach and Practice a Meditation Technique: The whole reason for the class is for the students to learn and practice meditation with you. For a class with students of mixed proficiency you can teach meditations which have levels within them. 5. It is though often fun to practice meditation that require group chanting or other such meditation as well. Perform ending prayers and visualizations. 2. You will find many meditations in the Free Online Guided Meditation E-book. Sometimes you can teach meditations based on special requests. 1-3. Depending on the level of your students you should choose the meditation accordingly. especially if the technique has advanced components such as breath retention.

and have 40 minutes or more for the meditation phase. Such meditations such as the Healing Circle or Sufi Meditations can be a great experience for the students as well. 10 or 15 minutes. Unless they are about to injure themselves. There are lots of tips on this website regarding meditation practice. They might not be able to sit for this long. for more basics like this. If you have a longer class. I will be uploading such unique meditations as well to the website and you will of course find them added to the Free Online Guided Meditation E-book. are also especially appropriate for classes.Special meditations. One important tip though is the use of cushions for meditation. and developed gently over time. Instruct them that they can take a break after 5. or require body locks. so be sure to check them out as well. and I strongly recommend having these available to students in your class. Such meditations should be approached with respect and intelligence. so be gentle with them. 645 . Keep in mind that this is A LOT for a beginner. encourage them to sit through the entire session. you are going to only have time for about a 20 to 30 minute session. which can only be done in groups. then I suggest breaking up this phase into 2 (20) minute meditation session. host difficult mudras (hand/eye positions). Check out the article How to Meditate. but giving the option for advanced students to continue right through the entire session. In general. Look at the related articles and article series listed below for such tips. so don’t forget to follow the safety instructions that are given with each technique. which will really help you be a better teacher and meditator. to stretch their legs and then restart again. Zen Zafus work best here. Even though you are going to just teaching meditation. keep in mind that many meditations can be quite advanced. The intermediate or advanced meditators should not be given this option. Specially be alert when meditations require students to hold their breath.

focus their mind and then do the prayer. Here are the 3 prayers I do at the end of every class. I request the students to ask their questions at the end of class. As long as you are very clear in your instructions. this works very well.    Visualize you and your life exactly as you want it to be. have them inhale. To pray with power and focus. have followed the guidelines laid out above and do good demonstrations for the poses and meditations. At the very end of the class you can end with a long OM or end with the mantra SAT. after the students have completed their meditation.4. have them inhale deeply hold their breath and then prayer/visualize. it is nice to practice a few important prayers. hold their breath. Question / Answer Time: Since a Yoga or Meditation class has a certain rhythm and flow. 5. so the thoughts manifest in reality.NAM. sit back and allow the students who want to ask questions to do so. So at the end of class. Pray for peace and love on Mother Earth. Both are great ways to add a finishing touch to the class. or leave if they want to. 646 . Then exhale and move on to the next prayer. relax. Send out a healing prayer to someone who you know needs it. So before each of these prayers below. other students can stay for this period. and peace and love in everyone’s heart. Ending Prayers: At the very end of class.

I hope it gives all you teachers some good tips and guidance.Summary of Teaching a Meditation Class: So there you have a very detailed and comprehensive guide on how to teach a meditation class. 647 . and I hope it helps make your gentle yoga and meditation class a fantastic and transforming experience for your students.

com Free Yoga Videos Free Mantra MP3s Free Pranayama Videos Free Guided Meditations Free Kundalini Yoga Poses Free Hatha Yoga Illustrations Free Online Yoga & Meditation Classes Best Free Online Yoga and Meditation Portal 648 .Hosted on www.AnmolMehta.

God Bless You All 649 .

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