Kundalini Yoga for balancing the aura KY kriyas (From Kundalini

Yoga for Youth and Joy)

1. Sit in Easy Pose. Bend your elbows out to
the sides at shoulder leel and slightly !ross
your hands in front of your o"en eyes. S"read
your fingers wide# li$e a fan (%). &hen moe
your u""er arms from the elbow# bringing the
hands slightly out to the side and ba!$ again.
&he u""er arm will be "arallel to the floor (B)
'ontinue this motion ra"idly and for!efully for
( minutes.
This exercise works on the eyes.
). Stand u" and moe into %r!her Pose# with
the right leg bent forward so the $nee is oer
the toes. &he left leg is straight ba!$ with the
foot flat on the ground at a *+ degrees angle to
the front foot. ,aise the right arm straight in
front# "arallel to the ground and ma$e a fist as
if gras"ing a bow. Pull the left arm ba!$ as if
the "ulling the bow string ba!$ to the shoulder.
Fa!e forward with the eyes fi-ed on the hori.on
aboe the fist (%). From this "osition begin
bending the right $nee so the body dro"s down
(B)# and then !omes ba!$ u". 'ontinue this
motion "owerfully and rhythmi!ally for )
minutes. Swit!h sides and !ontinue for ) more
minutes. ,eturn to the first leg and arm
"osition and !ontinue for (/ se!onds more.
(. 'ome into 'obra Pose. 0ie down on the
stoma!h with the "alms flat on the floor under
the shoulders and the heels together with the
soles of the feet fa!ing u". %r!h the s"ine from
the ne!$ to the base until the arms are straight
with the elbows lo!$ed (%). From this "osition#
raise the butto!$s u" into the air into &riangle
Pose su""orting yourself on your "alms and
soles of your feet# with your body forming
straight lines# heels to butto!$s and butto!$s to
wrists (B). &hen return to "osition % and
alternate moements at a s"eed of ) se!onds
"er "osture for + minutes.
*. Sit in Easy Pose with a straight s"ine and
"lay the ta"e of the 1ahe 2uru Jeeo
meditation. 1hen you hear the words 1ahe
2uru or 1ahe Jeeo# "ull 3uhl Bhand# "ulling in
on the mus!les of the re!tum# se- organs and
nael "oint for the length of the "hrase# then
rela- and meditate on the words in between.
1hen you hear the &oohee# ta$e one "owerful
breath of fire# an e4ual inhale and e-hale from
the abdomen# for the length of the word# then
rela- and meditate in between. 'ontinue for at
least one !y!le of the meditation
(a""ro-imately 1* minutes).
This meditation moves the energy from the 3rd
chakra out into the aura, and returns to the
3rd chakra energising each chakra. If you
practice it for the full length of the tape for !
days, you will perfect the meditation.
Kundalini Yoga for connecting with your source of infinite
energy KY kriyas
1. Sit in easy "ose.
Stret!h your left arm
out to the side with
the fingers in gyan
mudra and the "alm
u". &he right elbow is
bent# the "alm fa!es
forward# and the
hand is about the
leel of the ear. &he
right thumb and sun
finger (ring finger)
!onne!t to form
surya mudra while
the other fingers
"oint u"ward. 5nhale
and e-hale. 6old the
breath out and "ull
the nael# mentally
!hanting 76ar7 with
ea!h "ull of the
nael. Begin by
!hanting 76ar7 eight
times with the breath
held out. 1hen you
are !omfortable with
that# in!rease the
number of times you
"ull the nael and
mentally !hant 76ar7
until you !an !hant
76ar7 twenty times
before you inhale. 11
3inutes.

&o finish8 ,a"idly
"um" the nael 1/9
times either with the
breath held in or with
the breath held out.
(Your !hoi!e)
Kundalini Yoga for con"uering depression KY kriyas
1. Slowly ar!h your
body u" into wheel
"ose. 5nhale
through the nose
and e-hale through
the mouth. Breathe
slowly# with a dee"#
full inhale and
e-hale. + 3inutes.
). 'ome into
shoulder stand and
from this "osition#
lower your left leg#
bringing the toes to
the ground behind
your head. %s you
raise your left leg
ba!$ u" to the
original "osition#
lower the right leg#
bringing the toes to
the ground behind
your head. 'ontinue
this moement.
5nhale through the
nose and e-hale
through the mouth.
( 3inutes.
(. 0ie down with
your legs flat. %t the
same time roll both
the right $nee to the
right and the left
$nee to the left.
&hen roll both $nees
ba!$ to !enter. ,oll
the $nees ra"idly
while you breathe
from the nael in
time with the
moement. &his
e-er!ise ad:usts the
sa!rum and lower
ba!$. + 3inutes.
*. 0ie on your ba!$
and raise both arms
to ninety degrees.
0eaing the arms
u"# alternately raise
and lower the legs.
%s ea!h leg rea!hes
the ninety degree
"osition# grab the
foot with the hands
and 4ui!$ly
massage your toes.
3oe 4ui!$ly. (
3inutes.
+. 0ie down flat on
your ba!$ and :um"
li$e "o"!orn
"o""ing. 3oe all
"arts of your body.
*;1<) 3inutes.
=. 0ie on your
stoma!h and :um"
your body all
around. 3oe
igorously. 1;1<)
3inutes.

>. 0ie down flat on
your stoma!h and
slee". ,ela- for >
3inutes.
Kundalini Yoga for con"uering sleep KY kriyas (from
Sadhana 2uidelines)
1. Sit on
the heels
with the
"alms on
the
thighs.
Kee" the
s"ine
straight
and lean
ba!$ (/?
from the
erti!al
"osition.
6old the
"osture
with long
dee"
breathing
for 1
minute.
&hen
rela-
).Still
sitting on
the heels#
fold the
arms
a!ross
the !hest
and hold
onto the
elbows.
,otate
the torso
in a !ir!le
from
right to
left.
'ontinue
this
grinding
motion
for (
minutes.
(.
5mmediat
ely
stret!h
the legs
out
straight.
Put the
hands on
the
ground
ne-t to
the hi"s.
1ith the
inhale lift
the heels
and body
off the
ground.
1ith the
e-hale
dro" the
body. @o
)/ of
these
7body
dro"s7
with the
breath.
*) ,e"eat
E-er!ise
) for (
minutes.
+) ,e"eat
E-er!ise
( for 1+
body
dro"s.
=) 'ome
into
bridge
"ose8
,aise the
hi"s u"
and bend
at the
$nees.
&he
"alms
and feet
are on
the
ground.
0et the
head
rela-
ba!$.
6old the
"ose for 1
minute
with
normal
breathing
.
'ontinue
with
breath of
fire for (
minutes.
5nhale#
e-hale
!om"letel
y# and
hold the
breath
out as
you a""ly
mul
bhand.
,ela-
>. ,e"eat
E-er!ise
( for 1/
body
dro"s.
9. ,e"eat
E-er!ise
= (bridge
"ose) for
( minutes
with
breath of
fire.
A. ,ela-
!om"letel
y on the
ba!$ for )
to (
minutes.
1/. 'ome
into
bridge
"ose.
,aise the
right leg
=/B. Point
the toes
forward.
@o a
"owerful
breath of
fire for 1;
1<)
minutes.
&hen
inhale
dee"ly#
e-hale
!om"letel
y# and
a""ly mul
bhand.
,e"eat
the
e-er!ise
with the
left leg
raised.
,ela-
11. Sit in
!row
"ose.
S4uat
down
with the
feet flat
on the
ground.
1ith the
"alms
fa!ing
down#
e-tend
the arms
in front
"arallel
to the
ground.
5nhale
dee"ly as
you stand
u" e-hale
!om"letel
y as you
s4uat
down.
Kee" the
s"ine as
straight
as
"ossible.
@o (/ of
these
!row
s4uats.
1). 0ie on
the
stoma!h.
Put the
"alms on
the
ground
under the
shoulders
. Slowly
ar!h u"
into
!obra
"ose.
6old the
"ose with
normal
breathing
for 1
minute.
&hen $i!$
the
butto!$s
with one
leg for )
minutes.
Ea!h time
the heel
stri$es
the
butto!$s#
e-hale
slightly.
Ki!$ with
the other
leg for )
more
minutes.
,ela-.
1(. Sit on
the heels
in ro!$
"ose.
E-tend
the arms
straight
oer the
head with
the "alms
flat
together.
Bring the
"alms
down
halfway
toward
the to" of
the head
with the
elbows
slightly
bent.
,aise the
eyes u"
and fo!us
at the
!enter of
the s$ull
on the
"ineal
gland and
through
the to" of
the head.
'ontinue
for at
least (
minutes.
#$%%&'T(
If sleep is a constant problem for you, practice this kriya
regularly for ! days. It can be done before bed at night
or in the morning. )e waste billions of dollars on
sleeping aids and stimulants when a much safer and
more stable approach exists in exercise and meditation.
*nfortunately, the exercises take effort+ a pill doesn,t. If
you choose to put the effort into this kriya, it will
eliminate sleep disturbances and give you alertness
throughout the day.
Kundalini Yoga for coordinating mind, body and soul KY
kriyas
1. 0eaing the fingers
rela-ed and o"en# use your
thumbs to massage the ear
mound# the fla" that
atta!hes to the !hee$. 1
3inute.
). ,ea!h your hands u"
oer your head and
interlo!$ your fingers.
Stret!h u" as you moe
your body in an u"ward
s"iral from the base of the
s"ine. Feel li$e you are
going u"ward# $ee"ing
your elbows and s"ine
straight. &his s"iral must
stret!h your s"ine u" one;
half in!h minimum. *;1<)
3inutes.
(. Stay in the same "osition
and ma$e three s"irals
u"ward and then bend
forward# stret!hing your
arms along the ground#
tou!hing your forehead to
the floor. Kee" your elbows
straight. ,ise u" and
re"eat the entire motion#
!ontinuing this way for (;
1<) 3inutes.
*. 0ie down on your ba!$
with your hands by your
sides. ,aise your arms and
legs u" so that you are
balan!ed on your "eli!
bone. Fo!us your eyes on
the ti"s of your toes. Pum"
your nael without breath
of fire. + 3inutes.
+. ,e"eat e-er!ise two#
ma$ing +) s"irals.
=. Stret!h your arms
oerhead# o"en your
fingers u"# and sha$e your
hands igor;ously. Sha$e so
that your whole body
sha$es. &his will brea$ u"
the to-in "atterns in the
body. 1;1<) 3inutes.
>. @o frog "ose. +) times.
-. .it on your heels with
the arms stretched
overhead and the fingers
interlocked. /ow your
forehead to the ground and
rise back up. 0!- times.
%ove to the rhythm of 1agi
.at 'am .ingh,s 2aap
.ahib..
A. Sit u" straight# !ross
your hands oer your heart.
0isten to ,agi Sat Cam
SinghDs Jaa" Sahib. 1(
3inutes.
Sing along with 'hattr
'ha$$r Eartee by Prit"al
Singh. Sing from your
heart. &his mantra ta$es
fear out of your life. =
3inutes.
#$%%&'T.(
)hen the Kundalini rises it synchroni3es the energy
of the body with the pro4ection of the mind and the
reality of the soul. 5 6urucharan .ingh Khalsa
Total harmonious relaxation cures the body. To
achieve this there must be a coordination between
the three facets of ourselves( body, mind and soul.
5 Yogi /ha4an
Kundalini Yoga for creating and conserving pranic energy
KY kriyas
1. Sit in
easy "ose
with your
s"ine
straight.
Put your
arm out
straight to
the side
with the
"alm
fa!ing
down.
(3en "ut
out the
right arm#
women "ut
out the left
arm.)
,a"idly
moe that
arm u"
and down.
5t will be
raised u"
to about
si-ty
degrees
and
lowered
ba!$ down
"arallel
with the
ground.
Kee" the
elbow
straight.
Put your
other hand
around
your
throat and
massage
your
throat
igorously.
Breathe
normally. *
3inutes..
). Sitting
in easy
"ose or
lotus "ose#
!ross your
hands oer
your heart.
Bow down
to the
ground
and rise
u". Kee"
your s"ine
straight
and bend
from the
hi"s. Play
,agi Sat
Cam
SinghDs
Jaa" Sahib
and time
your bows
with the
re"etition
of the
words
7Camo7
and
7Camastan
g7.
'ontinue
in this
rhythm. 1*
3inutes.
(.Sit in full
lotus "ose
with your
hands on
the ground
on either
side of
your hi"s.
Fse your
hands to
lift your
butto!$s
off the
floor and
then let
the
butto!$s
dro" ba!$
to the
floor.
'hant
76ar7 with
ea!h
boun!e#
using the
"ower of
the nael
"oint.
'hant
using only
the ti" of
the
tongue. )
3inutes.
*. Sit in
easy "ose
and ma$e
a !ir!le of
your arms
with your
hands
!las"ed
oer your
head.
'on!entra
te at your
brow
"oint.
Kee" your
arms
steady. +
3inutes.
5nhale#
hold the
breath for
(/
se!onds
and "ull
the hands
as if you
are trying
to "ull
them
a"art# but
donDt let
them
se"arate.
Kee" the
fingers
lo!$ed.
E-hale.
+. 0ie
down on
your ba!$.
Su""ort
your hi"s
with your
hands so
that only
the head
and heels
are on the
ground.
&here is
no bend in
the $nees.
) 3inutes

=. 0ie
down and
rela-.
Kundalini Yoga for developing strength and balance KY
kriyas
1. Sit in easy
"ose. Fse
your thumb
to !lose off
your right
nostril and
inhale
through the
left nostril.
Fse your
3er!ury
finger to
!lose off
your left
nostril and
e-hale
through the
right nostril.
(;1<)
3inutes..
). 1ith your
legs !rossed
in either
easy "ose or
lotus "ose#
grab your
toes and roll
ba!$wards
and forwards
on your
s"ine. 3oe
fast. Breath
of fire. )
3inutes.
(. Gn your
hands and
$nees in !ow
"ose# sti!$
your tongue
out and do
breath of fire
through the
o"en mouth.
Pum" your
nael. 1;1<)
3inutes.
*. Sitting in
lotus "ose#
use your
arms to lift
the butto!$s
off the
ground.
Kee" the
butto!$s
lifted and
bow your
head to the
ground.
'ontinue
bowing u"
and down as
you !hant
with ,agi
Sat Cam
SinghDs Jaa"
Sahib. *
3inutes.
+. 0ie down
on your
ba!$. 3oe
igorously#
do !at
stret!h and
stret!h in all
dire!tions.
3oe ra"idly
to stimulate
your heart.
(;1<)
3inutes.
=. Still on
your ba!$#
:um" your
body around
igorously. 1;
1<) 3inutes.
>. 0ie down
and rela-.
Begin by
!on!entratin
g on your
nael for )
minutes and
then
!on!entrate
on your
heart.
1= 3inutes.

Kundalini Yoga for disease resistance KY kriyas (From Kee"ing
F" with Kundalini Yoga)
1) Sit on your heels. Stretch the arms straight
up over the head with the palms pressed
together. Inhale. Pump the stomach by
forcefully drawing the navel in toward the spine
and then relaxing it again. Continue
rhythmically until you feel the need to exhale.
Then exhale. Inhale and begin again. Continue
for 1 to minutes! then inhale. "xhale and
relax.
This exercise stimulates digestion and the
Kundalini energy in the third chakra.
#) Sit on your heels. Place the hands in bear
grip $#%) at the chest level with the forearms
parallel to the ground. Inhale! &old the breath
and without separating the hands! try to pull
the hands apart $#). %pply your maximum
force. "xhale. Inhale and pull again. Continue
for 1 to minutes. inhale. "xhale and relax.
This exercise opens the heart center and
stimulates the thymus gland.
) Sit on your heels with your fingers
interloc'ed in venus lock behind your nec'.
Inhale. "xhale and bend forward touching your
forehead to the ground. Inhale and sit up again.
Continue with powerful breathing for 1 to
minutes. Inhale! sitting up. "xhale and relax.
This exercise improves digestion and adds
flexibility
to the spine.
() Sit wtth the legs stretched out straight in
front of you. )each forward and grab your toes.
*ending from the waist bring your forehead to
your 'nees and your elbows to the floor.
)emain in this position! breathing normally for
1 to minutes. Then inhale. "xha+e and relax.
This exercise alIows the glandular secretions
from
the previous exercises to circulate through the
body
and al!ows the body to deeply relax.
,) Sit in easy pose. *egin rolling the nec'
cloc'wise in a circular motion! bringing the
right ear toward the right shoulder the bac' of
the head toward the bac' of the nec'! the left
ear toward the left shoulder and the chin
toward the chest. The shoulders remain relaxed
and motionless and the nec' should be allowed
to gently stretch as the head circles around.
Continue for 1 - # minutes! then reverse the
direction and continue for 1 - # minutes more.
*ring the head to a central position and relax.
This exercise and the two exercises following it
cornbine to open circulation to the brain and to
stimulate the higher glands including the
pituitary parathyroid, thyroid and pineal glands
which work together to give harmony to the
entire body.
.) Come into a position supporting yourself on
your hands and 'nees. The 'nees should be
about shoulder width apart and the arms
should be straight. /o bending of the elbows!
%llow the head to drop down and toward the
chest in a relaxed manner. Inhale and flex your
spine downward as if someone were sitting on
your bac' $.%). Then inhale and flex your spine
in the opposite direction! 'eeping your head
down. $.*) Continue rhythmically with powerful
breathing for 1 to minutes. 0radually increase
your speed as you feel the spine becoming
more flexible. Inhale in the original position.
"xhale and relax.
This exercise, in addition to the effects
mentioned ahoue, heips to transform the
sexual energy of the second chakra and the
digestive energy of the third chakra while
stimulating the main nerves that are regulated
through the lower cervical vertebra.
1) Sit on your heels. %lternately shrug your
shoulders as high as possible. 2o not move
your head. %s you inhale! your left shoulder
should come up and your right shoulder come
down. %s you exhale! the right should come up
and the left go down. Continue rhythmically
with powerful breathing for 1 to minutes.
Inhale! raising both shoulders up. "xhale and
relax.
3) 2eeply relax! lying on your bac' with your
arms at your sides! palms facing up! for , to 1
minutes.
4) Triangle Pose. Supporting yourself with the
palms of your hands and the soles of your feet!
and with your rear end up in the air! form a
triangle with the 5round. 6our body will form a
straight line from the heels to the buttoc's and
from the buttoc's to the wrists. The head
should be in line with the body and the arms
hould be about # feet apart. &oId this position
for , minutes! breathing normally. Then inhale.
"xhale and slowly come out of this position
and relax.
This exercise aids in digestion, strengthens the
entire
nervous system and relaxes the major muscle
groups of
the body.
17) Stand up. )each down and grab your
an'les. 8eeping the 'nees straight! begin
wal'ing around the room. Continue for 1 to
minutes! then return to
your place sit down and relax.
This exercise aids in elimination and adjusts
the
magnetic field to prepare you for meditation.
#omments( &o aoid "ersistent !olds and illness# it is essential to $ee"
digestion and elimination fun!tioning well. %dd to this a strong metaboli!
balan!e and you will hae heartiness. &his $riya deelo"s these !a"a!ities.
5t gies "hysi!al strength and builds disease resistan!e.
Kundalini Yoga for eliminating tension and pain KY kriyas
1. ,ise u" into ba!$
"latform "ose with the
s"ine# "elis and legs
in a straight line. @o
Breath of Fire as you
raise and lower your
hi"s. 3oe 4ui!$ly#
time your moements
with the breath.
,eturn to the straight
line ba!$ "latform
"ose starting "osition
ea!h time you raise
your hi"s. *;1<)
3inutes. &his e-er!ise
will eliminate all
tension for the wee$.
). From ba!$ "latform
"ose# raise the left leg
u" to si-ty degrees.
Kee" the leg u" in the
air as you raise and
lower your hi"s.
'ontinue this
moement with breath
of fire 1 3inute.
'hange legs and raise
and lower your hi"s.
(/ Se!onds.
(. 0ie down flat on
your stoma!h with
your "alms on the
ground under your
!hest. &he right hand
is on to" of the left
hand. 5nhale and raise
yourself u" into !obra
"ose with your elbows
straight. Stret!h your
arm"its. E-hale and
lower yourself ba!$ to
the ground. 'ontinue
raising and lowering
the body with breath
of fire. * 3inutes. &his
e-er!ise benefits the
rib !age and lower
s"ine. 5t strengthens
the heart and "reents
"roblems as long as it
is done with the hands
in the aboe "osition.
*. 5n !obra "ose raise
and lower your left leg
from the hi". Kee" the
leg straight with no
bend in the $nee. 1
3inute. ,aise and
lower your right leg.
(/ Se!onds.
+. 0ie on your ba!$.
,aise your heels
twele in!hes and fle-
and rela- your feet.
3oe from the an$les.
3oe both feet at the
same time. 1;1<)
minutes.
=. Bend your $nees
into your !hest. &hen
e-tend the legs
straight out# holding
them twele in!hes
from the floor and
then bring them ba!$
to your !hest.
'ontinue this motion.
);1<) 3inutes.
>. Bring your $nees to
your !hest and lo!$
them with your arms.
Sing along with
Prit"al SinghDs 'hattr
'ha$$r Eartee. Sing
loud and !lear. 1+
3inutes

9. 5nhale and hold the
breath for 1 3inute.
E-hale. ,e"eat this
se4uen!e two more
times.

A. ,eturn to a sitting
"osition and raise your
arms oerhead and
sha$e them with su!h
energy that your
whole body sha$es. 1
3inute.
#$%%&'T.(
The feet express the heavens and the hands express
the earth. If you want to ad4ust the psychic body,
massage the feet. If you want to ad4ust the physical
body, massage the hands. 5 Yogi /ha4an
Kundalini Yoga for elimination 7apana8 exercises KY kriyas
1. Eats$ar
Kriya8 Sit in
easy "ose
with hands
on $nees.
3a$e a bea$
of the mouth
and drin$ as
mu!h air as
you !an into
the stoma!h
using short#
!ontinuous
si"s# as if
you were
swallowing.
Pull in and
hold. ,oll the
stoma!h to
the left. then
reerse the
dire!tion to
the right
when the
breath has
been held in
for half its
ma-imum
time.
'ontinue
rolling the
stoma!h as
long as
"ossible with
ne!$ lo!$
a""lied.
1hen the
breath !an
be held in no
longer#
straighten
the s"ine
and e-hale
slowly (not
"owerfully)
through the
nose. ,e"eat
the !om"lete
e-er!ise )
times.
%lways do
this on an
em"ty
stoma!h and
not more
than twi!e
"er day.
). Sit on the
heels and
tou!h the
forehead to
the ground.
Kee" hands
down at
sides.
5magine that
there is a big
tail !oming
off the end of
the s"ine
and wag it.
5magine the
tail weighs
1// "ounds
and try to
ma$e it
brea$ the
wall.
'ontinue for
( minutes
followed by +
minutes of
rest.
(. 0ie down
on the ba!$.
Press the
toes forward.
0ift both legs
three feet
u". Start
long dee"
breathing.
'ontinue for
) to (
minutes.
5nhale ; hold
briefly and
rela-.
*.0ying
down on the
ba!$# bring
the legs
oerhead
and !at!h
the toes. ,oll
ba!$ and
forth from
the base of
the s"ine to
the ne!$.
6old onto
the toes and
$ee" ro!$ing
for (
minutes.
+. Sit u"
immediately
in easy "ose.
%s !almly as
"ossible#
ma$e a 7F7
of the right
hand and
!lose the
right nostril
with the
thumb of the
right hand.
Fse the little
finger to
!lose the left
nostril.
5nhale
through the
left nostril#
e-hale
through the
right.
'ontinue for
( minutes#
then inhale
and feel the
energy
radiate
throughout
the body#
giing health
and life.
=. Sit in easy
"ose.
5nterla!e
fingers and
thumbs in
front of the
!hest at the
heart leel
with the
"alms fa!ing
the !hest.
&urn the
head left and
right. 5nhale
as the !hin
goes oer
the left
shoulder#
e-hale as it
turns right.
'ontinue for
( minutes.
>. Sit in easy
"ose# arms
out "arallel
to the
ground.
Swing arms
ba!$ward in
a rolling
motion as if
swimming.
'ontinue for
1 minute.
9. 5nhale ;
bend the
elbows to
bring the
fingerti"s
onto the
shoulders.
&his
remagneti.e
s the ele!tri!
!urrent.
1hile the
breath is
held# the
energy starts
!ir!ulating.
E-hale ; let
the energy
flow to all
"arts and
feel
refreshed.
'G33EC&S8
&his is a good e-am"le of a sim"le but "owerful series
that was $e"t se!ret by those few yogis who learned
it. &his will allow you to !om"letely master your
digestie system and gie a youthful a""earan!e to
your s$in. %ging does not start with yearsH it begins
with nutritional defi!ien!y# intestinal "roblems# and an
infle-ible s"ine that disru"ts the flow of s"inal fluid.
E-er!ise 1 ad:usts the a!id;base balan!e in the
stoma!h# but it must be done regularly without
missing a single day. E-er!ise ) strengthens the heart#
E-er!ise ( slims the waistline and !leans the
gallbladder# E-er!ise * flushes the !ir!ulation and
balan!es the neres. E-er!ises + and = distribute the
"rani! for!e and stimulate the thyroid and "ara;
thyroid. E-er!ise > and 9 remagneti.es the aura.
Kundalini Yoga for energy and re4uvenation KY kriyas
1. 2rab the edge of a
sin$ and# using it for
su""ort# wal$ your
feet ba!$wards until
you are holding your
body at a *+ degree
slo"e from heels to
head. You will feel a
stret!h in your
hamstrings. Begin
raising and lowering
alternate heels#
wal$ing in "la!e
without lifting the toes
off the ground. Your
arms and legs are fully
e-tended and the body
bends slightly in the
middle. %s you wal$#
you may lower your
head# it does not hae
to be held u". 1al$
igorously and wor$
u" a sweat. 11
minutes.
). Stand with your feet
shoulder width a"art
and e-tend your arms
aboe your head with
the "alms fa!ing
forward# the elbows
slightly bent# and the
fingers s"read wide
a"art. Swing your
arms from side to side#
$ee"ing the hands
aboe shoulder leel.
&he momentum of the
arm swing will !ause
the hi"s to swing if
you are doing the
moement with
enough for!e.
'ontinue 11 minutes.
(. Gn!e again grab the
edge of the sin$. Bend
at the waist with your
head down between
your arms. You will
feel a stret!h in your
lower ba!$ and in the
ba!$s of your legs.
,ela- and stret!h for
11 minutes
#$%%&'T.(
This set is to be done at the bathroom sink or
someplace where you have a bar or a support to hold
on to.
This set keeps one absolutely healthy, keeps the
metabolism moving for the day, and keeps one in
shape. 5 Yogi /ha4an
Kundalini Yoga for flexibility and the spine KY kriyas (From
Sadhana 2uidelines)
1) %r!her Pose8 Stand with the right leg bent
forward so the $nee is oer the toes. &he left leg is
straight ba!$ with the foot flat on the ground# at a
*+ degrees angle to the front foot. ,aise the right
arm straight in front# "arallel to the ground and
ma$e a fist as if gras"ing a bow. Pull the left arm
ba!$ as if "ulling the bowstring ba!$ to the
shoulder. Feel a tension a!ross the !hest. Fa!e
forward and fi- the eyes aboe the fist to the
hori.on. 6old the "osition ( to + minutes# then
swit!h legs and arms and re"eat.
#) 5mmediately lie on the ba!$. Put the heels
together and lift both legs two feet from the
ground. 6old the "osition 1 to ( minutes with long
dee" breathing.
) 0o!ust "ose8 0ie down on the stoma!h. 3a$e
fists with the hands and "ut them on the lower
abdomen inside the front hi" bones near the groin.
Kee"ing the heels together and the legs straight#
lift them u" as high as "ossible and hold this
"osition for ( minutes.
() Bow "ose8 Still on the stoma!h# rea!h ba!$ and
firmly gras" the an$les. %r!h the ba!$ u" from the
ground and balan!e by "ulling the an$les.
"osition for ) to ( minutes.
+) Stand u" straight and s"read the legs two feet
a"art. &ou!h the right hand to the floor in front of
the left foot. &he left arm is "ointing ba!$. Swit!h
sides and !ontinue this alternate motion with long
breaths. Gn the inhale# rise u" !om"letelyH on the
e-hale tou!h the toe. ,e"eat )+ times on ea!h side.





.) Stand up with the legs . inches apart. *end forward and
place the palms flat on the ground and exhale $.%). Inhale and
rise up stretching bac'wards with the arms over the head
$.*). Continue #, times.



1) Stand with the legs . inches apart. *end sideways
stretching the arm over the head. %lternate smoothly from
side to side! inhaling down and exhaling up. 2o not let the
body bend forward or bac'ward. Continue #, times on each
side.
3) Sit down and extend the legs out in front! spreading them
wide. 0rab the big toe of each foot by loc'ing the forefingers
around the toe and the thumb pressing the toenail. 8eeping a
firm grip on both toes! inhale and arch the spine up straight.
"xhale and touch the head to the right 'nee. Inhale to the
original position! and exhale down to the left 'nee. Continue
to alternate 'nee touches #, times on each side. Inhale! hold
the breath and exhale.
4) In this same sitting position! bring the legs together while
still holding onto the toes. Inhale and arch up! exhale and pull
the head down to the 'nees. Continue this pumping motion #,
times.
17) Plow pose9 :ie flat on the bac'. Slowly raise the legs over
the head until they touch the floor. The arms should be over
the head pointing towards the toes. 8eep the 'nees straight
and point the toes towards the head! stretching the heels
bac'. )elax in this position for , minutes. Slowly lower the
legs bac' down to the ground.

11) Shoulder stand9 Come into this position by raising the legs
straight up towards the ceiling $ll%). Support the spine
perpendicular to the ground with the hands. :et most of the
weight be on the elbows. &old this position for to , minutes.
Then bring the legs down in bac' of the head as in plow pose!
but spread the legs wide apart $11*). Slowly go from this
position to shoulder stand ( times. :ower the legs and spine
and rest on the bac'.
1#) Come into plow pose with the arms along the ground in
bac' of the spine $1#%). %lternate from plow pose to lying flat
on the bac' $1#*). Continue ,7 complete times. The hands
may be used to lift the legs up and bac'. )elax for minutes.
1) Sat 8riya9 Sit on the heels with the arms over head and
the palms together. Chant ;Sat; and pull the navel point in!
chant ;/am; and release it. Continue powerfully with a steady
rhythm for , minutes. Inhale! apply mul bandh and draw the
energy up the spine to the brow point.
1() Immediately bend forward in gurpranam9 Place the
forehead on the ground and stretch the arms overhead!
'eeping the palms together. <editate at the brow point by
silently pro=ecting the primal sounds! !a Ta "a
for 1 minutes.
1,) Sit in roc' pose. Inhale and raise both arms over the head
bringing the bac's of the hands together $1,%). "xhale and
lower the arms letting =ust the fingertips touch the floor $1,*).
Continue this motion for , minutes.
1.) Stand up and extend the arms straight forward parallel to
the ground $1.%). *egin #, deep 'nee bends into crow pose!
'eeping the spine straight and the feet flat $1.*).
11) Cat-Cow9 )est on the hands and 'nees. %rch the spine
down and raise the head with the inhale $11 %). >ith the
exhale arch up the spine and lower the head $11*).
for , minutes.
13) 2eeply relax for 1, to 7 minutes on the bac'. Cover the
body with a blan'et to 'eep from getting cold.
#$%%&"T!'
This set is an example of a series which would not be given in a normal 8undalini yoga class. It is for students who
have attained a moderate degree of flexibility and coordination in regular classes and sadhana and who want to
e=ect residual poisons and drugs from the muscle tissue. If the set is done every morning for six months! it ad=usts
the spine so well that many future chiropractic bills will be unnecessary. *efore attempting this set under guidance!
be sure you have no ma=or physical problem that will prevent you from doing any of the exercises.
?nli'e most 8undalini yoga 'riyas! you do not ta'e a #- minute rest between each exercise unless it is explicitly
stated. The set can be adapted to a regular class by 'eeping the time of the exercises to 1-# minutes and by adding
rest periods between the exercises.
Kundalini Yoga for inner vitality and stamina KY kriyas
1. Balan!e on your toes and
fingerti"s with the $nees
straight but not lo!$ed.
,a"idly moe your hi"s from
side to side li$e an animal
swishing its tail. ( 3inutes
). Sitting in easy "ose# lean
ba!$ to si-ty degrees. Fold
your arms a!ross your !hest
and lo!$ your elbows with your
hands at dia"hragm leel.
Kee" your ne!$ straight with
your !hin "ulled in and roll
your shoulders in a forward
!ir!le. ( 3inutes.
(. 0ie down in baby "ose.
Bring both hands to the small
of your ba!$ and interlo!$ your
fingers. ,aise your arms u"
into yoga mudra. ( 3inutes.
*) 'ross your legs in lotus "ose
and lean ba!$ on your elbows.
( 3inutes.
+. Stret!h your legs out in
front of you and grab your
toes. Bring your head to your
$nees and !ome ba!$ u". @o
this moement ra"idly 11
times only. Breathe normally#
do not do breath of fire.
=. Sit in easy "ose# with your
hands in "rayer "ose in the
!enter of your !hest. Fo!us
your eyes at the ti" of your
nose. Kee" your !hin in# !hest
out and ne!$ straight. Pum"
your nael "oint and imagine
(/ trillion "oints of light in and
around you. ( 3inutes

>. &o finish8 inhale dee"ly# hold
your breath and tighten eery
mus!le of your body. 6old the
breath for 1/ se!onds and then
let it go out of the mouth
e-"losiely li$e !annon fire.
,e"eat this ) more times.
#$%%&'T(
This set takes only fifteen minutes and it can make
you a miracle kid( You can become a successful,
9"uarian person.
Kundalini Yoga for purifying the self KY kriyas (From Sadhana
2uidelines)
1) Stand up. Then s5uat down!
'eeping the feet flat. "xtend one leg
as far as you can with the top of the
foot on the ground. <ost of the
pressure will be on the bent leg. Put
the palms together at the level of the
mind nerve at the center of the
chest. @ocus on the brow point.
Inhale deeply and hold for 1 to 3
seconds. )epeat this cycle times.
Then switch legs and do It
completely again. Continue until
each leg has been extended bac'
times!
#) Sit in easy pose. :ift the
diaphragm high. )aise both
shou+ders as high as possible. Place
the hands on the hips. Inhale and
exhale very deeply while holding this
posture. Continue # to minutes
) Stil+ in easy pose! hoo' the fingers
to5ether at the center of the chest
with the right palm facin5 down!
@orearms and elbows are parallel to
the ground. Inha+e deeply. "xhale
completely with force and apply mul
bhand. Inhale - hold the breath! apply
mul bhand and mentally raise the
pranic energy from the base of the
spine to the top. Continue this breath
cycle for minutes.
()Sit in easy pose. "xtend the arms
out from the sides! parallel to the
ground. Press the fingers up! palms
facing out! )oll the eyes up and focus
at the brow point. Inhale deeply A
hold the breath while applying a firm
mul bhand for #7 seconds. Then
exha+e and repeat the cycle.
Continue for # to minutes!
,) In easy pose! press the paims
together with the fingers pointing up.
Puil the spine straight. Press the
pa+ms together with 7 to ,7 pounds
of pressure! &old the position for #
minutes. Then relax.
#omments'
This 'riya energiBes you and helps purify the mind and body. It is an
excellent 'riya to practice before giving a healing relaxing massage
to someone. If you massage people professionally! it can 'eep your
energy together and prevent you from getting drained. "xercise 1
will raise the sexual and digestive energies of the body. "xercise #
will open the lungs and thyroid. "xercise opens the heart and gives
it strength. "xercises ( and , increase healing power in the hands
and circulation to the upper body.
Kundalini Yoga for the frontal lobe of the brain KY kriyas
1. Sit in Easy Pose
with your hands on
your $nees. &he !hest
is out and the
shoulders are ba!$.
3aintaining this
"osture# begin
ibrating the front of
the fa!e# using a ery
ra"id and short u"
and down ibrating
motion. &ry to moe
:ust the forehead.
&he breath will
ad:ust itself.
'ontinue for 9 ; A
minutes.
This exercise is
called %astak
.ubhaee. It works on
the change and
replacement of gray
matter in the brain.
). ,emain in Easy
Pose with the hands
on the $nees. Begin
rolling the head on
the ne!$ in the sha"e
of a side;ways figure
eight. &he !hin
!omes down to the
!enter of the !hest
with ea!h !ir!le#
twi!e in a full
re"etition of the
moement. 3a$e
sure that the e-er!ise
is "erformed
"owerfully and
steadily with e4ual
timing for ea!h
reolution of the
head. 'ontinue for (
minutes at a
moderate "a!e and
then sit still for (/
se!onds.
This exercise is
called Infinity Kriya.
It is very powerful
and must be done
carefully and
consciously. The
effect is to balance
the central ear which
affects clear and
conscious thought.
(. Still in Easy Pose#
bring the arms
straight out from the
sides of the body at
shoulder leel# the
hands in fists with
the thumbs outside.
5nhale and bring both
fists in to the to" of
the shoulders while
stret!hing the elbows
out as "owerfully as
"ossible and fle-ing
your bi!e"s. ,eturn
to the original
"osition on the
e-hale. 'ontinue the
motion for A minutes.
&he musi!al ta"e of
.ukhmanee .ahib
a!!om"anied this
e-er!ise in the !lass.
*. ,emain in Easy
Pose. Still listening to
.ukhmanee .ahib#
stret!h the arms
straight out in front
and u"wards at a *+?
angle with the "alms
fa!ing down# fingers
held together on
ea!h hand. 5n this
"osition begin
sha$ing the head as
fast as "ossible in a
ery short sideways
motion. Sha$e the
s$ull in a !ontinuous
motion for 1 minute.
5nhale and rela-.
Kundalini (oga for the glands the circulation and the meditative mind K( kriyas
$/ovember 4C 143)

Serie A
1. S5uat down in crow pose! then place the palms
flat on the ground behind the buttoc's.$1%) Inhale
and puil the hips up into a modified bridge pose.
The spine is arched way up.$1*) In this position!
begin swinging the head up and down as fast as
you can with breath of fire. Continue for 1,
seconds.
Then! continuing breath of fire! alternately raise
and
lower the buttoc's rapidly and powerfully $1%!*)
for #
minutes.
This exercise works on the thyroid and
parathyroid
and adjusts the spine. glandular system, and
navel
point.
#. Come into bac' platform pose! supporting the
entire weight of the body on the heels and paims
of the hands.$#%) <a'e the body straight from
head to toe. *egin alternate leg lifts $#*)! inhaling
and exhaling as one leg goes up and down! then
lifting the other leg up and -down as you inhale
and exhale again. <ove 5uic'ly+ $# minutes)
. Come into bridge pose9 feet and palms are flat
on the floor. The 'nees are bent and the hips
arched up so that the body is in a straight line
from head to 'nees. In this position! begin rolling
the nec' round and round $) Inhale as the nec'
rolls round to one side! then exhale! shooting the
air out intensely! as the nec' rolls round to the
other side. $1 minute)
(. )elax in corpse pose for (-, minutes.$()
Serie B
1. :ie down on your bac'. Point the toes and
bring the feet together! heels touching.$1%)
&ands are relaxed by the sides. Consciously relax
the body from the navel point up. 8eeping the
toes pointed! slowly raise the legs to 47 degrees
as you inhale.$1*) Then slowly lower them as you
exhale.
8eep the 'nees straight! the toes pointed! and
the legs close together. The breath should be
very long and deep. Throughout the exercise the
body should be mentally divided into two areas
from the navel point up to should be totally
relaxed.$. minutes)
This exercise is good for the circulation, the
heart. the stomach, and the lungs.
#. Still on the bac'! bring the legs up to 47
degrees close together.$#%) /ow inhale and open
the legs wide as you can.$#*) /ext! exhale and
close them again. Continue! 'eeping the 'nees
straight and the toes pointed! for ,-. minutes.
. Still on your bac'! inhale and bring the legs
straight up in the air! close together. "xhale as
you 5uic'ly bring both heels down to stri'e the
buttoc's with force.$*) Continue at a very fast
pace for 1-# minutes.
(. Still on the bac'! begin a+ternate armDleg lifts
%s you inhale! raise the right leg and the left arm
to 47 degrees! then lower them as you
exhale.$(%.*) /ext! inhale and raise the left leg
and right arm! exhale and lower. Continue this
se5uence for 1-# minutes. 0o as fast as you can.
8eep the legs and arms straight.
This is a good exercise with which to balance
yourself when your energy is off ) if you are
feeling di**y or physically unbalanced.
,. Sit li'e a yogi! in easy pose! hands in gyan
mudra on the 'nees.$,) @or -( minutes! chant
&ara &ara &ara &ara &aree &ar.
.. Still sitting in easy pose! hold the hands in
front of the body at nec' level! palms facing each
other. In a monotone! extremely rapidly! chant
&ar &ar &ar &ar &ar &ar!....as you very 5uic'+y
move the hands bac' and forth in opposite
directions.$.) Chant powerfully9 move very fast.
%fter 7 seconds! inha+e deeply and hold the
breath in for #7 seconds. "xha+e and relax.
+eel yourself to be b!essed.
Kundalini Yoga for the healing of the stomach KY kriyas
1. Sitting in easy
"ose stret!h your
arms straight out to
the sides with the
"alms fa!ing
u"ward. 3a$e sure
the elbows feel the
stret!h. Bring your
arms u" as if you
were going to !la"
your hands oer
your head# but do
not let the hands
tou!h. 0ower your
arms to the starting
"osition and
!ontinue. G"en your
mouth and roll your
tongue# sti!$ing it
out slightly. Breathe
heaily through the
rolled tongue.
5nhale as you bring
your arms u"#
e-hale as you lower
your arms. =
3inutes.
). 2rab your
shoulders with your
fingerti"s and twist
left and right.
Breathe through the
rolled tongue.
5nhale as you twist
left# e-hale as you
twist right. )
3inutes.
(. Sit in easy "ose
or lotus "ose# grab
your $nees with
both hands and roll
ba!$ ward on your
s"ine. ,oll ba!$ u"
into a sitting
"osition and bend
forward bringing
your forehead to the
floor. ,ise ba!$ u"
and on!e again roll
ba!$ward on your
s"ine. 'ontinue.
Breathe through the
rolled tongue.
5nhale as you roll
ba!$# e-hale as you
roll forward. (
3inutes.
*. Stret!h your arms
u" and out# ma$ing
a 77. &he "alms are
u" as if re!eiing a
blessing from
heaen. Fo!us at the
brow "oint and
breathe slowly and
dee"ly through the
rolled tongue. *
3inutes.
+. 1ith the arms
stret!hed out
straight to the sides#
raise the arms u" to
forty;fie degrees
with the "alms
fa!ing u"ward.
&hen turn the "alms
downward and
lower the arms to
the starting
"osition. Breathe
slowly and dee"ly
through the rolled
tongue. 'ontinue
this moement for
1;1<) 3inutes.
=. 0ie down in baby
"ose and rela-. *
3inutes.
>. Sit on your heels
with your hands on
your thighs and lean
ba!$wards to si-ty
degrees. Stret!h
your stoma!h. Kee"
your !hin in and
!hest out. 1 3inute.
0ean forward si-ty
degrees. 1 3inute.
0ean ba!$ward si-ty
degrees. ) 3inutes
9. Stay sitting on
your heels with your
hands !rossed at
your heart !enter
and meditate on
Sangeet KaurDs
Caad# &he Blessing.
( 3inutes. ,emain
in the "osition and
sing from your heart
!enter. > 3inutes.

Kundalini Yoga for the lungs and
bloodstream
How to Do It
Sit in Easy Pose with a straight spine. Hold onto your knees
with your hands. Inhale completely stretching
your ribcage to your maximum capacity. Do not sip more air
in later, and dont leak. Place your tongue behind the teeth
against the back of the upper teeth at the roof of the mouth.
elax the spine, keeping the breath held in. !egin flexing the
spine rapidly until you can no longer hold the breath in and
then exhale. "radually increase the time you hold your
breath to one minute. #ontinue for $$ minutes.
What It Will Do for You
%his exercise is an excellent way to build stamina, to make
the blood suck up the oxygen from the lungs, and
to help the heart muscles regulate and reorgani&e
themsel'es. It will pressuri&e the kidneys, gonads and
adrenals. It is necessary to be able to hold a full inhale for $
minute in order to supply optimum oxygen to the
bloodstream. (hen less than the re)uired oxygen is a'ailable
in the blood, the brain, organs and glands are unable to
function properly and the systems break down causing ill
ness. (hen this exercise is done for $$ minutes a day or a
maximum of ** minutes, it will totall purify the bloodstream.
It is suggested that if you do it for ** minutes to take a rest
after the first $$ minutes and then continue for $$ minutes
more.
(From Kundalini Yoga for Youth and Joy)
Kundalini Yoga Kriyas
Kundalini Yoga for the use of reserve energy KY kriyas (From
Sadhana 2uidelines)
1) :ie on the stomach! heels together. inhaIe rise up to a
push-up position. Eny the upper side of the bent toes and
the paims remain on the ground. "xhale down. Continue
1, times up and down in a moderately slow rhythm.
#) :ie on the stomach. )each bac' and grab the an'les!
stretching up into bow pose. *egin breath of fire for 7
seconds. Inhale! exhale! and relax on the stomach! hands
straight at the sides.
) :ie on stomach! <a'e fists of the hands and place
them below the waistline =ust above and inside the bend
of the legs. Inhale and raise the left leg up. "xhale and
raise the right as the left is lowered. Continue alternating
with the breath for # minutes.
() )elax into cobra pose. &old the pose! but =ust relax
$(%). &eels are together! arms straight! head bac'. )elax
in this posture (, seconds! then spread the legs far apart
and bring the hands closer into the body to create a
deeper bac' bend $(*). )oll the head bac' and forth by
turning the chin from the right shoulder to the left
shoulder! inhaling at the right and exhaling at the left.
Continue ( or , tirnes!
,) )elax and lie down on the stomach! grabbing the
wrists behind the bac'. )oll left and right on the chest
with the legs straight and heels together. Continue for 7
seconds.
.) In the same position with arms straight along the
sides! begin relaxing each part of the body. 0o deep
within yourself for , minutes.
1) *undle roll9 :ie straight on the bac' with arms at the
sides li'e a bundle of logs tied together. @lip yourself over
and over from bac' to stomach! stom- ach to bac'
without bending the body! arms or legs. 2o not bend
anywhere. Continue for minutes!
3) Total relaxation on bac' for 17 minutes.
#omments( &o ta" the resere flow of the $undalini energy in your
body# you a!tiate the se-ual energy in e-er!ise 1# the nael energy
in ) and (# and rnoe that energy u" the s"ine in *%. @unng
e-er!ise *B# the thyroid gland se!retes and o"ens !ir!ulation to the
u""er brain. &his !lears your thin$ing and adds energy to the will.
&he last two e-er!ises !harge and strengthen your ele!tromagneti!
field and stabili.e the new energy state you hae !reated. &his set
gies you an e-tra resistan!e to the flu!tuations of the enironment.
Kundalini Yoga for the warriors tension release KY kriyas
1. Sit in Easy
Pose. Pla!e the
right "alm on
the ground
about = in!hes
from the body
(l%). E-tend the
left arm to the
side# "arallel to
the ground# and
bend the elbow
so the "alm
fa!es the head
(lB). First sla"
the ground
firmly with the
right "alm 9
times !hanting
6ar with ea!h
sla". &hen begin
shar" "owerful
motions with the
left "alm as if to
sla" the !hee$
but sto" about
an in!h before
!onta!t. 3oe
the left "alm in
and ba!$ out 9
times !hanting
6ari with ea!h
sla""ing
moement.
'ontinue
alternating
between the two
hands for (
minutes.
'ote( The left
arm position is
held very firmly
and the slapping
motion should
be done so
powerfully that
the cheek would
be bruised if the
palm actually
made contact.
This motion
affects meridian
points on the
left arm which
reconstitute the
heart muscles.
). ,emain in
Easy Pose and
re"eat the
"reious
se4uen!e of
motions with
both hands
simultaneously.
First sla" the
ground with
both hands 9
times !hanting
6ar ()%)#
then with both
hands stri$e
towards the
!hee$s 9 times
!hanting 6ari
()B). 'ontinue
for + minutes.
(. ,emain in
Easy Pose. 3a$e
the hands into
fists and e-tend
the arms ba!$
and *+? below
"arallel ((%).
3aintaining
great tension in
the arms bring
the left fist in
toward the
!hest# sto" :ust
before !onta!t
((B)# then
e-tend the arm
ba!$ to its
original "osition.
Cow ra"idly
re"eat the
motion with the
right arm.
'ontinue
alternating
ra"idly# about
on!e "er se!ond#
for * minutes.
*. 0ie on the
ba!$. 3a$e the
hands into fists
and begin
"owerful
"un!hing
motions straight
u" toward the
s$y (*%)#
then lower the
hands and ta"
the sides of the
sternum with
the fingerti"s
(*B). 3oe
"owerfully#
alternating
between the
"un!hing and
ta""ing motions
for * minutes.
+. ,emain on
the ba!$. ,aise
the heels si-
in!hes off the
ground and
"un!h the s$y as
in E-er!ise *%.
'ontinue for *
minutes.
:ractice of this
exercise
strengthens the
intuitive mind.

=. ,ela- on the
ba!$ as you
listen to
beautiful#
u"lifting musi!
to !arry you into
a state of dee"
rela-ation.
'om"letely rela-
and go to slee".
(3usi!al
Eariation8 @han
@han ,am @as
2uru by Sangeet
Kaur.)
#$%%&'T.(
To become a warrior of great courage. ;o each
exercise in this series regularly and wholeheartedly,
moving with great tension and power as in the
practice of a martial art. This endeavor will
strengthen the heart and release deep5seated stress.
It is designed to <give you the chance to relax and be
you.< It builds within you a victorious personality with
<courage in you, no matter what=< 5 Yogi /ha4an
Kundalini Yoga for strengthening the aura KY kriyas (From
Sadhana 2uidelines)
1. Stand u". Bend forward so the
"alms are on the ground and the
body forms a triangle. ,aise the
right leg u" with the $nee straight.
E-hale bend the arms and bring the
head near the ground. 5nhale raise
u" to the original triangle "ose.
'ontinue this triangle "ush for 1I
minutes. Swit!h legs and !ontinue
for another 1I minutes.

). Sit in easy "ose. E-tend the left
hand forward as if gras"ing a "ole so
the "alm fa!es to the right. Put the
right "alm fa!ing down !rossed
under the left wrist ()%). ,aise the
right hand u" oer the ba!$ the left
hand so both "alms fa!e right and
the fingers lo!$ ()B). 5nhale ; raise
the arms to =/B ()')# E-hale ; bring
the arms down. Kee" the elbows
straight. Breathe dee"ly for ) to (
minutes. &hen inhale ; stret!h the
arms u" ()@). ,ela-.
(. Put both arms forward# "arallel to
the ground with "alms fa!ing ea!h
other about = in!hes a"art. %s you
inhale# let the arms dro" ba!$ and
stret!h toward ea!h other. E-hale
bring them forward to the original
"osition. 'ontinue ( minutes with
dee" rhythmi! breaths.
'G33EC&S8
&his is a great $riya for $ee"ing disease away and deelo"ing your
aura. &he time !an be built u" to >I minutes for ea!h side in
E-er!ise 1# and 1+ minutes ea!h for E-er!ises ) and (. &hat will
!reate a tremendous sweat. 5t will rid almost any digestie "roblem.
5t gies strength to the arms and it e-tends the "ower of "rote!tion
and "ro:e!tion in the "ersonality.
Kundalini Yoga for yogic salutations KY kriyas
1. 0ie down on your
stoma!h with your hands
lo!$ed behind your ba!$.
,aise your hands u" as
high as "ossible. ,aise
your !hest u" from the
ground and lower it ba!$
down 1/9 times#
!ounting out loud. &his is
Carda Pranaam done by
Carda# the dis!i"le of
Carayan
). ,oll forward and ba!$
on your stoma!h in bow
"ose 1/9 times# !ounting
out loud. &his is 6ans
Pranaam# Swan
Salutation.
(. Sit on your heels with
your hands in "rayer
mudra in front of your
!hest. Stret!h your
hands and torso forward
into 2uru Pranaam and
return to the sitting
"osition with your hands
at your heart. 1/9 times
*. 0ie on your ba!$ and
:um" your body all
around igorously. &his
!an ta$e away all of your
nerous "roblems. );1<)
3inutes.
+. 0ie down on your
stoma!h with your hands
on the ground on either
side of your !hest.
5nhale through the rolled
tongue# as in Sitali
"ranayam# and "ush
yourself u" into !obra
"ose. E-hale through
your nose as you return
to lying flat. 1;1<)
3inutes.

=. 3antra Kriya8
Sit in easy "ose with a
straight s"ine. 5nhale
dee"ly and# while
holding the breath in#
mentally !hant 76ar7 at
the nael "oint# 76ar7 at
the heart !enter# 71ha7
at the throat !enter#
76ey7 at the brow "oint#
and 72uru7 at the to" of
the head. ,e"eat the
!hanting se4uen!e three
times or more as you
hold the breath. E-hale
and re"eat the mental
!hanting with the breath
held out. 'ontinue
alternately holding the
breath in and holding it
out for 11 3inutes. &his
meditation is as old as
man !an imagine. 5t
strengthens the nerous
system so that nothing
!an bother you.

>. Sing along with
Sangeet KaurDs Caad#
the Blessing. ( 3inutes.
#$%%&'T.(
Fears !annot be soled Ceer try to sole a fear. @ro"
a fear. Ceer sole your "roblems. @ro" your
"roblems. &a$e them to the highest "art of you and
dro" them.
; Yogi Bha:an
Kundalini Yoga %aha %udra7%aha %udra8 KY kriyas
Sit on the left heel! stretch the right leg forward
and grab the big toe with the right hand. Pulling
bac' on the toe! grab the heel with the left hand.
8eep the chin tuc'ed into the chest and the eyes
fixed on the big toe. Inhale deeply - exhale and
hold the breath out for 3 seconds 'eeping mul
bhand and diaphragm loc' tightly pulled. Inhale.
Continue for minutes. )elax for , minutes on
the bac'. This exercise is the great seal of yoga9
<aha mudra. Its effects fill pages. This exercise
can be practiced by itself.
Kundalini Yoga to stimulate the 94na KY kriyas (From
Kee"ing u" with Kundalini Yoga)
1. Stand u" straight and lo!$ the thumbs into your
tightly s4uee.ed fists. 0et your arms hang at your
sJdes# 2ently and !arefully let the head fall ba!$ and
stare at a "oint on the !eiling or in the s$y. 5nhale
and begin breath of fire. 'ontinue for ) ; ( minutes.
&hen inhale dee"ly as you slowly bring the head
forward and tu!$ the !hin in. 6old the breath
briefly with the head straight. &hen e-hale and
rela-.
This exercise sets the magnetic field, alerts the
body and opens the circulation to the head.
). &riangle Pose. Su""orting yourself with the
"alms of your hands and the soles of your feet# and
with your rear end u" in the air# form a triangle
with the ground. Your body should form a straight
line from the heels to the butto!$s and from the
butto!$s to the wrists. &he head should be in line
with the body and the arms should be about ) feet
a"art. ,emain in this "osition with long# dee"
breathing for ) ; ( minutes. &hen inhale. E-hale and
a""ly mool band. 6old the breath out briefly. 5nhale
and rela-.
This exercise aids in digestion and works to
strengthen the nervous system.
(. Bow Pose. 0ie on your stoma!h. ,ea!h ba!$ and
grab your an$les# bending at the $nees. 5nhale and
ar!h the s"ine !om"letely# "ulling on the an$les# so
that only the "elis# abdomen and lower !hest
remain on the ground. &he head is tilted all the way
ba!$. Breathe long and dee" in this "osition for 1 (
minutes. &hen inhale# gently stret!hing the s"ine.
E-hale and rela-.
This exercise also aids in digestion, while opening
the central nerve channel of the spine.
*. Stret!h Pose. 0ie on the ba!$ with the legs
together.
Pointing the toes# raise the heels = in!hes. Stret!h
the arms out straight# "ointing at the toes# and raise
the head and shoulders si- in!hes. Stare at your
toes. 5n this "osition begin breath of fire and
!ontinue for 1 to ( mintues. lnhale and hold br
E-hale and rela-
This exercise activates and balances the energy of
the third chakra, sets the navel point and tones the
abdominal muscles.
+. Sit on your heels. 5nhale and. $ee"ing the head
straight and the shoulders rela-ed# fle- your s"ine
as far forward as you !an. (+%) E-hale and fle- it
ba!$ in the o""osite dire!tion (+B). Begin slowly
and !ontinue rhythmi!ally with the breath for 1 to (
minutes. 5nhale in the forward "osition. E-hale and
rela-.
This exercise further prepares the spine for the
exercises to follow.
=. Sit on the heels. S"read the $nees wide. Bring
the forehead to the ground. ,est the "alms of your
hands on the soles of your feet. Fo!us at the third;
eye and !ons!iously rela- while maintaining normal
breathing. 'ontinue for + to )/ minutes. &hen ta$e
seeral dee" breaths and slowly !ome out of the
"osition.
This exercise subtly uses the sexual energy of the
second chakra to stimulate the 94naa 7sixth8 chakra.
It also cleans the eyes.
>. Bundle ,oll. 0ie on your ba!$ with your arms
"ressed tightly against your sides and your legs li$e
a bundle of logs. Kee"ing the body straight# begin
rolling oer and oer a!ross the room# to one side
and then to the other. 'ontinue for ( to + minutes.
&hen rela-.
This exercise stimulates the entire body. It balances
the rnagnetic field and massages the muscles. ;o
not do &xercise > unless you follow it with this
exercise.
9. Sit in a !omfortable "osition with the s"ine
straight and the hands in 2iaan 3udra (thumbs and
inde- fingers tou!hingH other fingers straight out).
Be sure that the !hin is lo!$ed so that the head sits
straight on the s"ine. 5nhale dee"ly. %s you e-hale#
!hant the word KSatL (rhymes with KbutL)#
e-tending the sound for as long as "ossible and
diiding it into > waes (> undulations) ea!h one
!onsisting of + beats. (See musi!al notation on this
"age) for a total of (+ beats. 'om"lete the e-hale
by !hanting the word CaamL (rhymes with K3omL)
briefly for the duration of 1 beat. &hen inhale and
re"eat the !hant. 'hant from your heart# and
mentally s"iral the sound u" the s"ine and out the
to" !enter of the head. 'ontinue for at least (
minutes. &hen inhale. 6old briefly. E-hale and rela-.
This simple and beautiful meditation is a call from
the heart. It will balance your energy and lead your
consciousness directly to its primal .ource.
A.@ee"ly rela-.
1emarks( This kriya works to gently stimulate and balance the
glandular system, especially the pituitary gland which is associated
with the 94naa or sixth chakra. /eginning students may practice
this kriya once or twice a week, but no more, as a glandular ?tune5
up<.
Kundalini Yoga for building physical health and mental
clarity KY kriyas
1. Sit in easy "ose with your
elbows bent# the u""er arms
near the ribs# and the
forearms "ointing u"ward.
&he thumbs tou!h the mound
under the 3er!ury fingers#
while the fingers "oint
straight u"ward with no
s"a!e between them. Kee"
your s"ine straight with the
!hin in and the !hest out.
Stret!h ba!$ your shoulder
blades so that they almost
tou!h. 0oo$ at the ti" of your
nose and do breath of fire.
3a$e sure that your breath is
strong and that you "um"
your nael. ( 3inutes. Yogi!
s!ri"tures say that fie
hundred diseases will not
!ome near a "erson who
moes his nael "oint#
be!ause the nael "oint
totally !ontrols the Eayus# the
"rani! airs that !ir!ulate
through the body.
&o finish8 5nhale# hold the
breath 1/ Se!onds# tighten all
your mus!les to !ir!ulate the
energy you hae !reated# and
e-hale the breath through
your mouth li$e !annon fire.
5nhale# re"eat this se4uen!e
one more time. Finally#
inhale# hold the breath 1/
se!onds# tighten all your
mus!les and e-hale the
breath slowly with a whistle.
1hen the whistle ends# rela-
the "osture. &hrough the
"ra!ti!e of this e-er!ise# men
!an aoid im"oten!y# women
!an aoid meno"ause
"roblems# and the young !an
remain young.
). Sit in easy "ose with your
elbows bent# the u""er arms
near the ribs# the forearms
"ointing u"ward and the
"alms of the hands fa!ing
forward. &wist the hands
ba!$ and forth on the wrists
with the thumbs leading the
moement. &he total "ower of
the moement of this e-er!ise
!omes from the thumbs. &he
thumbs are solid and the
fingers firm as you moe the
hands with a heay :er$
forward and ba!$. 3a$e the
thumbs moe the hands.
3oe hard and fast. 0oo$ at
the ti" of your nose. Breathe
as slowly and dee"ly as
"ossible. ( 3inutes. 5f this
moement is "ainful you
!ould be defi!ient in "ro"er
minerals.
&o finish8 5nhale# hold the
breath 1/;1+ se!onds# twist
the hands ba!$ and forth as
fast as you !an and tighten all
the mus!les of the body.
E-hale. ,e"eat this se4uen!e
two more times and rela-.
(. &he elbows are bent with
the forearms "arallel to the
ground# "alms fa!ing down.
&here is no s"a!e between
the fingers of ea!h hand and
the thumb is "ressed against
the side of the hand. &he
hands are near the !enter of
the !hest# with the fingerti"s
of one hand "ointing at the
fingerti"s of the other. &he
eyes are on the ti" of the
nose. Swinging from the
elbow# the forearms moe out
to the front and ba!$ to the
!enter. &he forearms do not
swing all the way out to the
side# they sto" when they
"oint straight forward. &he
for!e of the moement is from
the outside "osition inward.
Pull the arms in heaily li$e a
hammer blow with full s"eed
and strength. &he mouth is
7/7 sha"ed with breath of fire
through the mouth. (
3inutes. &his e-er!ise is for
the heart !enter. &o finish8
5nhale# hold the breath 1+
se!onds# re"eat the
moement of the e-er!ise as
fast as you !an and sha$e
energy into eery !ell.
E-hale. ,e"eat this se4uen!e
two more times and rela-.
Kundalini Yoga to activate the central nervous system and
stimulate the pituitary gland KY kriyas
1. Sit in easy "ose with your
elbows bent and your hands a
little higher than shoulder
leel. &he inde- (Ju"iter)
finger of ea!h hand is
"ointing straight u"ward and
the other three fingers are
!urled into a fist with the
thumb on to" lo!$ing the
fingers into "osition. 3a$e
your Ju"iter fingers stiff and
as hard as steel. 1rin$le your
nose u" so that it lifts your
u""er li" u" from your teeth.
(You will loo$ funny.) Begin a
strong breath through the ti"
of your nose. &his is not as
fast as breath of fire# but it
must be "owerful.
'on!entrating on the breath
through the nostrils and
maintaining the "ressure
!reated by wrin$ling your
nose will a!tiate the ida and
"ingala energy !hannels. *
minutes.
). Sit in easy "ose with your
hands !urled li$e lionDs !laws#
the "alms fa!ing outward.
Begin to "un!h with your
hands fi-ed in this !law;li$e
"osition. Form your mouth
into an 7/7 sha"e and breathe
in and out through the 7/7
sha"ed li"s. 3oe 4ui!$ly and
the for!e of your "un!hing
hands will !reate the breath
rhythm. Fse this motion to
release your inner anger. Be
"hysi!ally# mentally# and
s"iritually aggressie. %fter );
1<) minutes# intensity your
motion as if you really were a
lion ma$ing a fero!ious
atta!$. 'ontinue another 1;
1<) minutes. 5nhale# hold the
breath# and tense the entire
body# and e-hale. ,e"eat this
inhale# hold# and tense two
more times. &his e-er!ise will
hel" !lear away de"ression.

(. Sit in easy "ose. Sti!$ your
tongue out as far as it will go#
when it rea!hes its ma-imum#
!la" your hands in front of
your !hest. Pull your tongue
ba!$ in. ,e"eat the tongue
moement and the !la". Pull
your tongue in and !ontinue.
1hen you stret!h your
tongue in this manner# the
little !ord under the tongue is
"ulled and that "ull
stimulates the !entral
nerous system# whi!h is the
!ontrol !enter of your life. (
minutes. 5nhale# sti!$ the
tongue out to the ma-imum#
hold the breath for 1/
se!onds# and e-hale. ,e"eat
this two more times to
!om"lete the e-er!ise.
*. Sit in easy "ose and "la!e
both hands on your forehead
with all eight fingers tou!hing
the forehead. &he elbows are
out to the sides u" almost at
the leel of the forehead.
'lose your eyes# be!ome
!alm# and sing along with the
!hanting from 1ahe 2uru
KaurDs 7%4uarian Sadhana7
ta"e. 19 3inutes. 5nhale#
!on!entrate on the "oint
between the eyebrows at the
root of the nose# bringing all
your energy there# and
e-hale. ,e"eat this two more
times to !om"lete the
e-er!ise.
%fter you hae done this set#
do not drin$ al!ohol or !offee
or in any way stimulate
yourself. ,est and "resere
the energy you hae !reated.
5t will heal your body ery
mu!h.
#$%%&'T(
This exercise has a progressive and gradual impact
on the nervous system. %ost people experience this
se"uence of nervous system signposts( after you do it
3 or @ times the back of the tongue will start hurting,
then the tongue will hurt on both sides, and then,
after 3 minutes, the neurons in your head will start
changing and you will feel fine.
5 6urucharan .ingh Khalsa
Kundalini Yoga to eliminate tension and stress KY kriyas
1.,ela-ing Buddha8
% rela-ing "ose that will
release tension and stress in
:ust 11 minutes. Sit in Easy
Pose. Your right elbow is
bent and resting on the right
$nee. 0ean your right
!hee$bone on the "alm of
your right hand with the
fingers loosely !oering the
right half of your forehead.
'lose your eyes and :ust
rela-. &his "ose will "ut
"ressure on your lier# so
:ust rela- and let the body
ad:ust to it. 5f you want to
really rela-# "lay the 72uru
,am @as 0ullaby7 as you do
this meditation. 11 3inutes.
). &o E-"erien!e the Ju"iter
Energy8
Sit in Easy Pose. 0eft hand
mudra8 the Saturn (middle)
finger !rosses oer the ba!$
of the Ju"iter (inde-) finger.
&he other two fin;gers are
!losed and lo!$ed down with
the thumb. &he ba!$ of the
left hand rests on the left
$nee.
,ight hand mudra8 the
Ju"iter (inde-) finger
e-tends straight u" and the
other fingers are !losed and
lo!$ed down with the
thumb. &he right elbow is
bent and the right hand is
about !hin leel. 'lose your
eyes# rela-# and 4ui!$ly
moe the Ju"iter finger
around in a !ir!le. Gnly the
Ju"iter finger moes.
'on!entrate on moing the
Ju"iter finger. 0isten to 7%ng
Sang 1ahe 2uru7 ta"e by
Cirin:an Kaur. 11 minutes.
&o finish8 inhale# $ee" the
finger moing# and tighten
all the mus!les of the body
as you hold the breath for
1/ se!onds. E-hale and
re"eat two more times.
&his meditation !an release
tension and !all in the
Ju"iter energy of "ros"erity
and e-"ansion.
(. &o 2et ,id of &ension so
You 'an 0ie8
&o let it all go8 Sit in Easy
Pose. E-tend your arms out
and down with the "alms u".
'ir!le your e-tended arms
inward and u"ward and
!ontinue around to !om"lete
the !ir!le. ,eally "ush hard
as you moe u"ward. (
minutes. &hen inhale dee"ly
and rela-.
#$%%&'T.(
9 most powerful combination against stress is to do
the 1elaxing /uddha meditation and then do 30
minutes of breathing only one breath per minute
7inhale A! seconds, hold A! seconds, and exhale A!
seconds8. It will bring you to a state of calmness that
will win the game of life. 'ormally there is so much
tension in life that we are all numb. )e miss
opportunities through a lack of sensitivity. 5 Yogi
/ha4an
Kundalini Yoga to experience your own strength KY kriyas
1. ,o!$ ba!$ and forth in bow
"ose# while rhythmi!ally and
musi!ally !hanting8
6ar# 6ar# 6ar# 6ar 2obinde
6ar# 6ar# 6ar# 6ar 3u$ande
6ar# 6ar# 6ar# 6ar Fdaare
6ar# 6ar# 6ar# 6ar %"aare
6ar# 6ar# 6ar# 6ar 6ariang
6ar# 6ar# 6ar# 6ar Kariang
6ar# 6ar# 6ar# 6ar Cirnaame
6ar# 6ar# 6ar# 6ar %$aame
= 3inutes.
). 0ie on your ba!$# bend
your $nees and grab your
an$les. Kee"ing your feet flat
on the ground# raise and
lower your "elis. 'hant
76ar7 as you lift u" and !hant
76ar7 as you lie ba!$ on the
ground. 3oe ra"idly. )
3inutes.
(. ,aise your arms oer your
head but do not let your
hands tou!h. ,eole your
u""er body !ounter;!lo!$wise
from the base of your s"ine.
'lose your eyes and moe as
if you are in e!stasy. 'hant
along with %rdas Bhaee ta"e
(Yogi Bha:an used the ersion
$nown as Bealing .ounds of
The 9ncients CD). * 3inutes.
*. Stand u" with your hands
oerhead# but not !las"ed.
Kee" your eyes !losed and
dan!e to %rdas Bhaee. 1;1<)
3inutes.
'ontinue dan!ing. Ea!h time
you hear 7Sa!hee Sahee7
bend forward# tou!h the
ground# and rise u" again to
dan!e. ) 3inutes.
+. ,un in "la!e as fast as you
!an. 3oe your arms as you
run. );1<) 3inutes.
=. 0ie down and re"eat
e-er!ise one for );1<)
3inutes.
>. ,e"eat e-er!ise two for (/
se!onds.
9. Sit u" in easy "ose with
your hands on your $nees.
,eole your torso !ounter;
!lo!$wise. (/ se!onds.
A. 2et into baby "ose and
slee". > 3inutes.
#$%%&'T(
The best way in life is to be simply to be. Eet the
spirit, let the soul+ let the self shine like
sunshine. Yogi /ha4an
Kundalini Yoga to transform de lowest triangle to the highest
triangle. KY kriyas From Kundalini 3editation manual for
intermediate students)
%. 'ome into !amel "ose8 sit on the heels# grab the
an$les# and ar!h u" so the nael "oint is the highest
"oint. 6ead is rela-ed ba!$. (%) Begin breath of fire
"owerfully. 3entally inhale S%&# and e-hale C%3.
'ontinue for ( minutes. &hen inhale and hold the breath
for 1/ se!onds. 5n the same "ose# begin Sat Kriya8 a""ly
mulabandha while e-haling with a o!al S%&# inhaling
ard rela-ing wfth a o!al C%3. 'ontinue for ( minutes.
B. 5mmediately bring the head forward to the ground.
0o!$ hands in enus lo!$ on the ba!$. ,aise the feet and
forelegs off the ground near the butto!$s. (B) Balan!e
and meditate at the brow "oint for ( minutes.
'. Sit as in KB aboe and e-tend the left leg straight ba!$
and u" to =/ degrees. &hen bend it towards the butto!$s
and start $i!$ing the butto!$s as you do breath of fire#
(') 'ontinue for ) minutes. Swit!h legs and re"eat )
minutes.
@. 5mmediately !ome ba!$ into !elibate "ose with
butto!$s on the ground between the heels. (@) Begin
long# dee"# and slow breathing for ) minutes.
E. Sit as in K@ aboe and lie ba!$ on the ground.
E-tend the hands straight u" oer the head
"er"endi!ular to the ground. &he "alms are flat together.
(E) Begin Sat Kriya in this "osition for ( to + minutes.
F. 'ome into !amel "ose. (F) Begin long# dee"# and slow
breathing for ) minutes and then begin breath of fire for
) minutes. 5nhale# hold briefly# and with the e-hale# !ome
foreward with the head on the ground.

2. 1ith the head on the ground# e-tend the arms straight
with the "alms to4ether. &he elbows will hug the ears.
(2) &his is 2ur"ranam. 'ontinue for ( minutes.

6. 0ie on the ba!$ and !ome into stret!h "ose. head and
feet = in!hes off the ground# toes "ointed. (6 1) Begin
breath of fire for ( minutes. &hen immediately begin to
inhale dee"ly and lift the $nees to the heart. (6)) E-hale
and "ut the legs straight on the ground. (6() 'ontinue
with long# dee"# and slow breathing for ) minutes.
5. 1) ,aise u" into shoulder stand. Su""ort the s"ine with
the hands with the weight on the elbows. (1) Begin
breath of fire for ( minutes.
J. From K5L# lower the legs oer the head to the ground in
"lough "ose with the arms straight ba!$.(J) Begin breath
of fire for ( minutes. &hen raise u" to shoulder stand and
do breath of fire for ( minutes again. ,ela- on the ba!$
afterwards.
K. ,e"eat e-er!ise K6L.
0. ,oll immediately onto the stoma!h. Put the hands
together behind the ba!$ and lift the head and shoulders
off the ground. (0) Begin breath of fire for ( minutes and
then rela-.
3. 5n the same "osition as K0 but with the !hest rela-ed
on the ground# begin to $i!$ the butto!$s with alternate
legs. (3) 'ontinue for ( minutes.
C. ,ea!h ba!$# grab the an$les# and ar!h u" into bow
"ose. (C) ,o!$ gently ba!$ and forth. 'ontinue for ) to (
minutes.
G. 'ome u" into !obra "ose. (G) Begin breath of fire for
( minutes. ,ela-.

P. Sit u" and bring the soles of the feet together. 6old
the toes with both hands. (P) ,o!$ ba!$ and forth in
rhythm with the !hant8
2obinde# 3u$unde# Fdhare# %"are# 6ariang#
Kariang# Cirname# %$ame.
'ontinue for + to (1 minutes. &his is a !hant of bliss and
:oy. Put the heart and lungs into it.
,emarks'
5t the energy in the lower triangle of !ha$ras is not balan!ed and allowed to
transform to higher energy fre4uen!ies# man is totally a slae to his hunger# thirst#
and se-uality. 6e follows the whim of the body and has great diffi!ulty with any
form of dis!i"line. &he se-ual "oten!y of that "erson will be s"oradi!. &his set
stimulates the energy of the lower triangle8 re!tum# se- organs# nael "oint# and
transforms their energy into the higher brain stru!tures8 "ituitary# "ineal# memory
gland. &he rest between e-er!ises is short and all breathing should be done with
enthusiasm.
E-er!ises K% M FL !on4uer the rule of hunger# thirst# and "oor digestion. E-er!ises
KB M 'L releases energy to the brain and is $nown as %dha Sha$ti 'halnee Kriya. 5t
gies !larity of thought and !lear s"ar$ling eyes. S!iati!a !an neer be a "roblem.
E-er!ise K@L is for "oten!y and e-er!ise KEL eliminates wet dreams and enables you
to gain sensitiity to the truth in any situation. 5t !reates allian!e between your
mind and soul so that your mind will neer bow before the ego of man. 5t gies you
a radiant "ower. 5n e-er!ise KFL# you will sweat. %ny "ain that o!!urs is a result of
too mu!h se-ual a!tiity or a!tiity with the wrong frame of mind and tension.
E-er!ise K2L is for the head !enters. E-er!ise K6L is for the nael "oint energy
release. E-er!ise K5L o"ens the digestion and elimination of the intestines. E-er!ises
KJ through GL ad:ust the nael "oint and balan!es the aura and distributes the
se-ual energy smoothly. %fter this $riya# meditation be!omes automati!.
Kundalini Yoga Faruyas Kriya KY kriyas (from Sadhana
2uidelines)
Stand u" straight. Put
the right foot slightly
forward. Stret!h the
left leg far ba!$ward.
Put the to" of the toes
of the left foot on the
ground. E-tend the
arms forward "arallel
to the ground. Put the
"alms together. &ilt
the s"ine slightly
forward of the erti!al
"osition. Fi- the eyes
on the hori.on or at
the brow "oint.
&a$e a dee" breath#
then begin a rhythmi!
!hant of 7Sat Cam7.
Em"hasi.e the sound
7Sat7 as you "ull the
nael "oint in and
a""ly a light mul
bhand. 'ontinue for 1;
1<) minutes. &hen
inhale. ,ela-.
Swit!h and "la!e the
left leg forward.
,e"eat the e-er!ise
for an e4ual "eriod of
time.
#$%%&'T.(
This kriya will make you sweat if you do it properly.
You may also notice a burning sensation in the
cheeks. The time of practice can slowly be increased
to G50HA minutes on each side. The practice and
perfection of this kriya is said to open the pituitary
secretion, regulate excessive sexual energy, and
increase general immunity to disease. It tests the
nerve strength and rebalances the magnetic field of
the body. If you don,t want to be shaky when you are
older, this is an excellent practice to start when you
are young. /esides practicing this kriya by itself, it is
en4oyable to do it after completing a long series of
exercises that have worked on flexibility and
circulation. The kriya helps transform the <vital
4uice,< the o4as, into a form usable in maintaining your
entire nervous system.
Kundalini Yoga for lower spine and elimination KY kriyas (From
Sadhana 2uidelines)
1) Sit up straight with
the legs stretched out.
*ring the left leg under
the buttoc's so you sit
on the left heel. Place
both hands palms
down next to the hips.
Inhale deeply. %s you
exhale bend forward.
Inhale -raise up.
Continue for # minutes.
#) 2o the same as in
"xercise 1 but 'eep
both legs extended
straight forward.
Continue for # minutes.
) :ie down on the
bac'. Inhale deeply. %s
you exhale! sit up!
grasp the toes! and
bend forward. Inhale
and lie down again.
<entally vibrate ;Sat;
on the inhale! ;/am;
on the exhale.
Continue with deep
breaths for # minutes.
() :ie on the bac'.
)aise the legs slowly
up until the feet touch
the ground over the
head. This is plow
pose. :et the legs bac'
down. Sit up and grasp
the toes. Continue
alternating between
plow pose and the
forward stretching
smoothly and
continuously for #
minutes.
,) :ie on the bac'.
*ring the 'nees onto
the chest and press
them close with your
hands. "xtend the legs
straight on the ground.
Sit up and grasp the
toes. Continue this
cycle rhythmically for #
minutes.
.) *end forward and
grasp the toes with the
legs out straight. 2o
not let go of the toes
as you roll bac' on
your spine until you are
in plow pose. )oll bac'
and forth without
letting go of the toes.
Continue for # minutes.
1) )elax completely.
#$%%&'T.(
&he first# se!ond and third !ha$ras asso!iated with the re!tum# se-
organs and nael "oint are thoroughly e-er!ised in this $riya. 5t
gies fle-ibility of the s"ine and im"roes the "ower of digestion
and elimination of waste and to-ins.

Kundalini Yoga %aha %udra Kunchun %udra7Kunchun %udra8 KY
kriyas
Sit in easy pose. !oth hands in gyan mudra. De left
lowerarm is in front of the chest en parallel to the
floor, the palm of the hand facing down. %he right
upperarm is sideways, with the lowerarm 'ertical on
the floor, the elbow sharply bent. %he palm of the
right hand is facing up and near the ear and stretched
backwards as far as possible. Stretch out your back.
!reath in, pull up the muscles of the buttocs, hips and
sides. +ift the upperbody until their,s no weight left on
the buttocs. Pull in the belly and lift up the ribs and
the diaphragm, widen the chest, pull in the chin, hold
this position for -. seconds and relax. #ontinue this
exercise for / minutes, than breath in, breath out and
relax. %ighten e'erything again and lift up the chest
and chant with the tip of the tongue 0(ahe "uru,
(ahe "uru, (ahe "uru, (ahe 1io2. Stay in this
position keeping the upperbody lifted up. %he eyes will
feel hea'y and the breathing will become 'ery light. It
is important to do this mudra 'ery precise. #ontinue
with this part for / minutes, than breath in, breath
out and relax.
Remark
This exercise is called kunchun-mudra. He is very
powerful cleansin! and relaxes the whole "ody. If the
posture is done very precise the exercise will work out
as powerful as doin! other exercises for #$ hours.
This mudra can "e practiced as lon! as you wish "ut
increase the exercise time !radually.
Kundalini Yoga /asic .pinal &nergy .eries KY kriyas (From
Sadhana 2uidelines)
1. Sit in
easy "ose.
2rab the
an$les
with both
hands and
dee"ly
inhale.
Fle- the
s"ine
forward
and lift
the !hest
u" (l%). Gn
the
e-hale#
fle- the
s"ine
ba!$wards
(lB). Kee"
the head
leel so it
does not
7fli";flo".7
,e"eat
1/9 times#
then
inhale.
,est 1
minute.
). Sit on
heels.
Pla!e the
hands flat
on the
thighs.
Fle- s"ine
forward
with the
inhale
()%)#
ba!$ward
with the
e-hale
()B).
&hin$
7Sat7 on
the inhale#
7Cam7 on
the
e-hale.
,e"eat
1/9 times.
,est )
minutes..
(. 5n easy
"ose#
gras" the
shoulders
with
fingers in
front#
thumbs in
ba!$.
5nhale and
twist to
the left#
e-hale and
twist to
the right.
Breathing
is long and
dee".
'ontinue
)= times
and inhale
fa!ing for
ward. ,est
1 minute.
*. 0o!$
the fingers
in bear
gri" at the
heart
!enter
(*%). 3oe
the elbows
in a see;
saw
motion#
breathing
long and
dee" with
the motion
(*B).
'ontinue
)= times
and
inhale#
e-hale#
"ull on the
lo!$. ,ela-
(/
se!onds.
+. 5n easy
"ose#
gras" the
$nees
firmly and#
$ee"ing
the elbows
straight#
begin to
fle- the
u""er
s"ine.
5nhale
forward#
e-hale
ba!$.
,e"eat
1/9 times#
rest 1
minute.
=. Shrug
both
shoulders
u" with
the inhale#
down with
the
e-hale. @o
this for
less than )
minutes.
5nhale and
hold 1+
se!onds
with
shoulders
"ressed
u". ,ela-
the
shoulders.
>. ,oll the
ne!$
slowly to
the right +
times#
then to the
left +
times.
5nhale#
"ull the
ne!$
straight.
9. 0o!$
the fingers
in bear
gri" at the
throat
leel (9%).
5nhale
;a""ly mul
bhand.
E-hale
;a""ly mul
bhand.
&hen raise
the hands
aboe the
to" of the
head (9B).
5nhale
;a""ly mul
bhand.
E-hale
;a""ly mul
bhand.
,e"eat the
!y!le two
more
times.
A. Sat
Kriya8 Sit
on heels
with arms
stret!hed
oer the
head (A%).
5nterlo!$
the fingers
e-!e"t for
the two
inde-
fingers
whi!h
"oint
straight
u" (AB).
Say 7Sat7
and "ull
the nael
"oint inH
say 7Cam7
and rela-
it.
'ontinue
at least (
minutes.
&hen
inhale
;s4uee.e
the energy
from the
base of
the s"ine
to the to"
of the
s$ull.
1/. ,ela-
!om"letely
on your
ba!$ for
1+
minutes.
#$%%&'T.8
%ge is measured by the fle-ibility of the s"ineH to stay
young# stay fle-ible. &his series wor$s systemati!ally
from the base of the s"ine to the to". %ll )= ertebrae
re!eie stimulation and all the !ha$ras re!eie a burst
of energy. &his ma$es it a good series to do before
meditaton.
5n a beginnerDs !lass ea!h e-er!ise that lists 1/9
re"etitions !an be done )= times. &he rest "eriods are
then e-tended from 1 to ) minutes.
3any "eo"le re"ort greater mental !larity and
ala!rity after regular "ra!ti!e of this $riya. %
!ontributing fa!tor is the in!reased !ir!ulation of the
s"inal fluid# whi!h is !ru!ially lin$ed to haing a good
memory.
Kundalini Yoga to channel energy up the spine 7.at Kriya8 KY kriyas
(From Sadhana 2uidelines)
1. Sit on the heels and stret!h the arms oer
the head so that the elbows hug the ears (%).
). 5nterlo!$ all the fingers e-!e"t the first ones
(inde-) whi!h "oint straight u" (B).

%fter a lot of "ra!ti!e you !an hold your hands
in "rayer mudra.
(. Begin to !hant 7Sat Cam7 em"hati!ally in a !onstant rhythm
about eight times "er 1/ se!onds. 'hant the sound 7Sat7 from the
nael "oint and solar "le-us# and "ull the umbili!us all the way in
toward the s"ine. Gn 7Cam7 rela- the belly. 'ontinue at least (
minutes# then inhale and s4uee.e the mus!les tightly from the
butto!$s all the way u" the ba!$# "ast the shoulders. 3entally allow
the energy to flow through the to" of the s$ull. 5deally# you should
rela- for twi!e the length of time that the $riya was "ra!ti!ed.
'G33EC&S8
Sat Kriya is fundamental to Kundalini yoga and should be "ra!ti!ed
eery day for at least ( minutes. 5ts effe!ts are numerous. Sat Kriya
strengthens the entire se-ual system and stimulates its natural flow
of energy. &his rela-es "hobias about se-uality. 5t allows you to
!ontrol the insistent se-ual im"ulse by re!hanneli.ing se-ual
energy to !reatie and healing a!tiities in the body. Peo"le who are
seerely malad:usted or who hae mental "roblems benefit from
this $riya sin!e these disturban!es are always !onne!ted with an
imbalan!e in the energies of the lower three !ha$ras. 2eneral
"hysi!al health is im;"roed sin!e all the internal organs re!eie a
gentle rhythmi! massage from this e-er!ise. &he heart gets
stronger from the rhythmi! u";and;down of blood "ressure you
generate from the "um"ing motion of the nael "oint. &his e-er!ise
wor$s dire!tly on stimulating and !hanneli.ing the $undalini
energy# so it must always be "ra!ti!ed with the mantra 7Sat Cam. 7
You may build the time of the $riya to (1 minutes# but remember to
hae a long# dee" rela-ation immediately afterwards. % good way to
build the time u" is to do the $riya for ( minutes# then rest )
minutes. ,e"eat this !y!le until you hae !om"leted 1+ minutes of
Sat Kriya and 1/ minutes of rest. Finish the re4uired rela-ation by
resting an additional 1+ ;)/ minutes. @o not try to :um" to (1
minutes be!ause you feel you are strong# irile or ha""en to be a
yoga tea!her. ,es"e!t the inherent "ower of the te!hni4ue. 0et the
$riya "re"are the ground of your body "ro"erly to "lant the seed of
higher e-"erien!e. 5t is not :ust an e-er!ise# it is a $riya that wor$s
on all leels of your being ; $nown and un$nown. You might blo!$
the more subtle e-"erien!es of higher energies by "ushing the
"hysi!al body too mu!h. You !ould hae a huge rush of energy. You
may hae an e-"erien!e of higher !ons!iousness# but not be able to
integrate the e-"erien!e into your "sy!he. So "re"are yourself with
!onstan!y# "atien!e and moderation. &he end result is assured.
Coti!e that you em"hasi.e "ulling the nael "oint in. @onDt try to
a""ly mul bhand. 3ul bhand ha""ens automati!ally if the nael is
"ulled. 'onse4uently# the hi"s and lumbar s"ine do not rotate or
fle-. Your s"ine stays straight and the only motion your arms ma$e
is a slight u";and;down stret!h with ea!h 7Sat Cam 7 as your !hest
lifts.
5f you hae time for nothing else# ma$e this $riya "art of your eery
day e-er!ise.
Kundalini Yoga &lectromagnetic Iield and Beart #enter KY kriyas
(From Sadhana 2uidelines)
1) Sit in easy pose.
&old the arms up at a
.7 degree angle with
wrists and elbows
straight! palms facing
up. *egin breath of fire
for 1 minute. Then
inhale - hold the
breath and pump the
stomach in and out 1.
times. "xhale - relax
the breath. Continue
the cycle for # to
minutes."xercise 1
builds the psycho-
electromagnetic field.
If your elbows bend!
the psycho-
electromagnetic field
will not be reformed
and strengthened
properly. If the exhale
after pumping the
stomach is rough or
gasping! then your
magnetic field is very
wea'.
#) Immediately sit on
the heels with arms
parallel to the ground
at the sides. :et the
hands hang limp from
the wrists. *egin
breath of fire for
minutes. Inhale - hold!
and relax. The second
exercise is for the
heart. This stimulates
the thyroid!
parathyroid and navel
center. If you practice
these! you will never
need cosmetics. %
smooth! radiant
complexion and a glow
in the eyes and face is
a natural by-product of
this exercise.

) Sit on the heels.
Spread the 'nees wide
apart and lean bac'
.77 from the ground.
Support the body with
arms straight down in
bac' $%). Tilt the nec'
bac' -inhale -pump the
stomach in and out
until the breath can be
held no longer. "xhale.
Continue for 1-1D# to #
minutes. Then! tilt the
spine bac' further to
77 and continue the
breathing cycle for
another 1-1D# to #
minutes $*).
() Still sitting on the
heels with 'nees
widespread! put the
forehead on the
ground with arms
stretched forward and
relaxed. %fter 1
minute! begin long
deep breathing for #
minutes. $"xercise (
feeds the newly-
constituted blood into
the brain cells and
moves the spinal fluid.
This helps repair the
damage to the brain
done by drugs li'e
alcohol! mari=uana!
etc.).

Then for # minutes
chant9
Teacher: ;Eng! ong!
ong! ong.;
Students: ;Eng! ong!
ong! ong.;
Teacher: ;Sohung!
sohung! sohung!
sohung.;
Students: ;Sohung!
sohung! sohung!
sohung.;

,) 0rab the toes with
legs slightly spread.
&old for 1 minute.
"xercise , is for
balance.
.) *ac' platform9 The
body is straight with
the heels on the
ground and the upper
portion of the body
held up by straight
arms. 2rop the head
bac' and begin breath
of fire. %fter 7
seconds! begin to
;wal'; the legs wider
apart until they are
spread wide. >al'
them bac' together
again and continue
;wal'ing; while doing
breath of fire for 7
more seconds. Inhale!
exhale and move
immediately into a
front stretch holding
the toes for 1 minute.
)elax on bac' for
minutes. "xercise . is
for the thyroid! lower
bac' and heart.

1) Sit on the left heel!
stretch the right leg
forward and grab the
big toe with the right
hand. Pulling bac' on
the toe! grab the heel
with the left hand.
8eep the chin tuc'ed
into the chest and the
eyes fixed on the big
toe. Inhale deeply
-exhale and hold the
breath out for 3
seconds 'eeping mul
bhand and diaphragm
loc' tightly pulled.
Inhale. Continue for
minutes. )elax for ,
minutes on the bac'.
"xercise 1 is the great
seal of yoga9 <aha
mudra. Its effects fill
pages. This exercise
can be practiced by
itself.

3) :ie on the bac'.
Stretch the arms
overhead on the
ground. )aise the left
leg 477 and begin
breath of fire for 1
minute $3%). Switch to
the right leg for I
minute! continuing
breath of fire. Then
raise both legs 1#
inches only and 'eep
up the breath of fire
for 1 more minute
$3*). )elax for #
minutes. "xercise 3
balances prana and
apana.

4) Slowly come into
shoulder stand. Spread
the legs wide open
and begin breath of
fire for minutes.
)elax on the bac' for
minutes. "xercise 4 is
for the thyroid.
17) :ie on the bac'.
Inhale and lift both
legs six inches. %rms
should be straight up
from the shoulders
with the palms facing
in $17%). En the
exhale! let both legs
down and bring the
head up pressing the
chin on the chest
$17*). Continue
minutes with long
deep breathing. )elax
# minutes. "xercise 17
for the heart center.

11) Sit in easy pose
and hold opposite
elbows across the
chest. )oll the head in
a slow figure 3 for 7
seconds in one
direction! then 7
seconds in the other
direction. Then inhale
deeply! and bend
forward to the ground.
"xhale and rise up as
fast as possible.
)epeat this 17 times.
"xercise 11 for the
heart center.
1#) <editate by
chanting9
God and me, me
and God, are one.
This set wor's on coordination and repair of the nervous system by stimulating
the heart center. 6our normal feeling of happiness! connection! and well-being
depend on the balance of your individual psycho-electromagnetic field. If it is
strong! your muscles obey the message nerves! and the message nerves give
good perception to the brain. Proper maintenance of the nerves depends on the
basic elements and hormones in the constitution of the blood. This set will balance
the blood.
The best results are always obtained if you practice a set until you master it. If you
cannot do the exercises for the full time period! do what you can and slowly build
up to it. >hen you can 'eep up on all the given times and are in a good posture
for each exercise! continue the set each day for (7 days as you master the mental
poise and meditation of the full set.
KY for balancing head and heart KY kriyas (From Kundalini Yoga
for Youth and Joy)
1) Sit in "asy Pose! arms straight out to the sides from
the shoulders with the hands bent up at the wrists at a
47F angle! palms facing out and fingers together. The
movement is in ( parts! starting with the beginning
position $%). En count # rotate the hands at the wrists so
that the fingers point straight forward $*) En count
return to the original position $%)! and on count ( rotate
the wrists so that the fingers point straight bac'wards
$C). The elbows will rotate. <ove in a rhythm of one full
cycle per ( seconds. 8eep the arms straight and continue
for .-1 minutes! inhaling in position %! exhaling in
positions * and C.
This exercise changes the chemistry of the brain fluid.
#) Still in "asy Pose. extend the arms straight out to the
sides! palms facing out $%). In the first part of the
exercise! inhale as the arms are raised up to form an arc
with the palms crossing over and slightly in front of the
top of the head without touching $*). :ower the arms to
the original position as you exhale! and then raise the
arms again as you inhale! this time cross the pa:ms over
and slGghtly behind the top of the head $C). Continue the
motion powerfully and always 'eep the arms parallel to
the floor when in position %. Continue for 1-# minutes.
) Stand up and add Crow s5uats to the arm movements
of exercise #. %s you exhale come down into Crow Pose! a
crouching position with the 'nees drawn into the chest
and soles of the feet flat on the floor $%). %s you inhale
and bring the arms up over the head. come into a
standing position. Continue alternately s5uatting in Crow
Pose and standing up with the arm movement for -(
minutes at a speed of 1 second per movement.