ToolKit For Teaching Beginners

TOOL KIT FOR TEACHING BEGINNERS
SHAKTI PARWHA KAUR KHALSA
Tool Kit for Teaching Beginners is a resource for every teacher of Kundalini Yoga as taught by Yogi
Bhajan. To assist you in your teaching, specific pages have been designated as Handouts and
permissionisgrantedtocopythemforclassuse.ThosepagesthatarenotdesignatedasHandoutsare
protectedbycopyright.Pleasedonotreproducethemwithoutwrittenpermissionfromthepublisheror
author.
www.kundaliniresearchinstitute.org
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners
Page1
INTRODUCTION
Wewereallbeginnersin1969,whenYogiBhajanstartedteachingKundaliniYoga,theYogaofAwareness,
intheUnitedStates.HewasthefirstMasterevertofreelyandopenlyteachthissacredscience.Kundalini
Yogaopenedupawholenewworld,evenforthosewhohadpracticedotherformsofyoga.
Ihavenotcometogaindisciples,Ivecometotrainteachers.YogiBhajan
He made everything so simple, explained things so clearly, and made each class so much fun, that
studentsflockedtohisclasses.Hetaughttwiceaday,sixdaysaweekandoneclassonSunday.
Iwasprivilegedtoattendhisclasseseveryeveningandtwomorningseveryweek.WithintwomonthsI
was teaching. I relied heavily on the notes I had taken during his classes (most of my notes were
incorporatedlaterintoSadhanaGuidelines),andIreliedevenmoreheavilyontheconnectionwiththe
InfiniteWisdomcreatedbychantingtheAdiMantra,OngNamoGuruDevNamo.
The basic, fundamental information that Yogi Bhajan gave us about the 3HO way of life, the yogic
tidbits,themeditations,mantras,andexercisesetsandkriyashetaughtinthatfirstyeararewhatIhave
continuedtoteachinmyBeginnersSeries.MuchofthismaterialcanbefoundinKundaliniYoga:The
FlowofEternalPower,thebookhedirectedmetowrite.
Over the years Ive found that what works best for me and the students is to introduce people to
KundaliniYogathroughaseriesofsixclasses.Inthismanual,Ihaveoutlinedandpackagedthecontents
ofeachclassintheseriessothatyoucanuseitasthebasisforyourownBeginnersSeries.
WithKundaliniYogaSadhanaGuidelines,2ndEdition,andmybook,KundaliniYoga:TheFlowofEternal
Power, and your Aquarian Teacher Manuals, you have everything you need to teach beginners. Just
remembertoKeepitSimple!
Asyougainexperienceinteaching,youmaychoosedifferentsetsofexercisesorusedifferentmantras.(I
alsotrytointroducethemtotheAquarianSadhanamantras.)MypurposeinpreparingthisToolKitisto
provideateacherfriendly,organizedpresentationofabasicBeginnersSeriestogetyoustarted.
Shakti Parwha Kaur Khalsa
THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT. IF YOU CANNOT PRACTICE

SHUNIYA, YOU CANNOT BE A TEACHER OF KUNDALINI YOGA.
THE TEACHINGS OF YOGI BHAJAN
Page2
BASICCOMPONENTSOFEVERYCLASS
ATEACHERSATTITUDEANDINTENTION:ATeacherteacheswithhis/herpsyche.Remindyourselfto
taketheTeachersOathbeforeeveryclass.
I am not a woman,
I am not a man,
I am not a person,
I am not myself,
I am a Teacher.
TUNINGINISESSENTIAL
PRANAYAM
KUNDALINIYOGAKRIYA
MANTRA
MEDITATION
RELAXATION
CLOSEWITHLONGTIMESUNSHINESONG
PRAYERTOEND
POINTSTOREMEMBER
IneveryclassmentionourTeacher,YogiBhajan,withappreciationandgratitude.Allowyourstudentsto
benefitfromtheGoldenChainandaconnectionwithhisconsciousness,aswellasthewealthofbooks,
lecturesandDVDsthatareavailable.
Musicisawonderfuladditiontoanyclass;butforbeginners,itsbesttochantacapellaforawhileso
that they come to a clearer understanding and experience of naad, mantra and jap. Once you begin
incorporatingmusicintotheclass,useonly3HOmusic.Nomatterhowlovelyothermusicmaybe,itisnot
acceptableforKundaliniYogaclasses.Remembertousemusicwithdiscretionandwhenappropriateand
useful.
Whenteachingbeginners,makeiteasyanddoableforthem.Encouragethemtofeelcomfortableand
successful,eveniftheycantdoeverythingperfectly.
DemystifyKundaliniYoga.Itsreallyquitesimple,sokeepitsimple.
Rememberyouareintroducingthemtoanewphysical,mental,andspiritualworld.KundaliniYogaisthe
YogaofAwareness,itisnotjustabunchofexercises.
Whenevertherearenewstudentsintheclass,besuretoaskiftheyhavedoneanyyogapreviously,and
pointouthowKundaliniYogaisdifferent.Also,advisethemthatbecauseitisabeginnersclass,youwill
Page3
explaineverythingasifeveryoneisabeginner(anddoit).Evenmanylongtimestudentsofregularclasses
maynothavebeentaughtsomeofthefundamentalsthatYogiBhajantaughtusinthebeginning.
Giveeveryclassatheme.Introducethethemeatthebeginning,andexplainitsconceptsinbetweenand
duringexercisesasappropriate.Youmaynotbeabletofitinalloftheitemslistedundereachtopic,so
prioritize according to the needs of the students and the time frame of the class. (I usually take 1 1/2
hours for a Beginners class, to allow for lots of explanation, and a long relaxation at the end. Even so,
thereisntalwaystimeforaspecialmeditationaswellasteachingamantra.Itsidealtointroduceanew
mantraeachclass.)
Havestudentsrelaxaftereachexercise,unlessotherwisenoted.Thisallowstheglandularsecretionsthat
havebeenstimulatedtocirculatethroughoutthebloodstream,bringingbalance.
TEACHERORINSTRUCTOR
AnInstructorusuallydoestheexerciseswiththestudents,aTeacherdoesnot.KundaliniYogateachers
areTeachers!ATeachermaydemonstrateanexercisetogetthestudentsstarted,buttheTeachersjobis
towatchandguidethestudents,helpingthembyverbalcorrectionandencouragement.
InKundaliniYoga,astaughtbyYogiBhajan,weTeach,andwedonotphysicallytouchthestudentsto
adjustthem.Allthatisnecessarycanbedonebyexplanation.
GETOFFTHEBENCH
Walkaroundamongthestudentswhensuitable,tochecktheirposture,mudra,breathing.(But
remember,weteachhandsoff)
SPEAKCLEARLY
Project:Areyouspeakingloudenoughsothatthestudentsinthebackoftheroomcanhearyou?(Ask
them!)Speakclearlyanddistinctly.Whatyouhavetosayisvaluable.
QUESTIONS
BeforetheclosingwiththeLongTimeSunShinesong,askforanyquestionsandbeavailableafterclass
forafewminutestotalkwithstudents.
TEACH WHAT YOU KNOW, AND TEACH PEOPLE TO RELAX.

Page4
QUESTIONNAIREANDFOLLOWUP
Itsveryusefultohavenewstudentsfillinaquestionnaire.Asampleisenclosedwhichyoucanreviseto
suityourneeds.Moststudentswillappreciateit(somemaynot!)ifyoucalloremailthemafterafew
days,oraweekortwo,tofindoutiftheyhaveanyspecialquestions.Theideaistoletthemknowyou
careabouttheirprogressandwanttobeofhelp.Note:Ifyouformanemailgroup,tocommunicatewith
themallviaemailnewsletter,besuretosenditviablindcopysothatyoudontgiveoutanystudents
addresstotheothers.
BEONTIME
Agoodyogaclassalwaysstartsontimeandendsontime.
COVERYOURHEADWHENTEACHING
Wear a white cotton or other natural fiber head covering when you teach. It sets an example for your
studentsandprotectsyouandyourenergyasyouteach.
SADHANA
Taketoheartonething,sadhana,aradhana,prabhupatiYouwanttobeagreatteacher,youwantGod
toworkforyou,thendoyoursadhana.Doitasitis,andyoullbecomeLordMasterGodyourself.Thereis
nosacredsecretherewhichwehavenotshared.Butifyougetupyourselfat11oclockandthink
everybodyaroundyouwillbeimpressed,youarewrong
Makeyourthirdeyebrightandbeautiful,soyoucancomeoutofthedarkandmakeotherstocome
withyou.
YogiBhajan
GET UP IN THE AMBROSIAL HOURS, WHEN THE SUN IS AT A SIXTY DEGREE

ANGLE, EXERCISE AND STIMULATE YOURSELF, THEN SIT AND MEDITATE
JUST CLEAN THE SUBCONSCIOUS. ITS NOT A BIG RELIGIOUS THING;
ITS A VERY PERSONAL THING.
Page5
TUNINGINWITHTHEADIMANTRA:ONGNAMOGURUDEVNAMO
BeforeeveryKundaliniYogaclassorpracticesession,wehavetotunein.Onewaytoexplaintheprocess
of tuning in is to suggest that if you were going to watch this on TV, youd have to turn to the right
channel.Thecodeletters,forthestationwewanttoaccessinourpracticeofKundaliniYogaisreached
bythesounds:ONGNAMOGURUDEVNAMO.
ONGNAMOGURUDEVNAMOinvokestheblessingsoftheCreator,theDivineTeacherwithineachoneof
us.Itlinksuswiththeentirelineofspiritualteacherswhohavehandeddownthisancientwisdomfrom
mastertodisciplethroughtheages.
Manypeopleapproachyogafromapurelyphysicalstandpoint,andthatsOK,becauseithastremendous
physical benefits. But do not underestimate its other aspects! The effects go far deeper than just
physicalimprovement.KundaliniYogaistheYogaofAwareness.
Kundalini Yoga is a science, a sacred science; in other words, it is a spiritual practiceand spirituality
cannot be taught, it has to be caught, like the measles. It is contagious. You have to get it from
someonewhosgotit.Whichiswhyyouwanttotuneintothelineofteacherstheyvealreadygotit
and that includes, of course, our Teacher, Yogi Bhajan, who is Master of Kundalini Yoga. It does not
meanthatyouaretuningintohisfinitepersonality,however.Instead,youarecallinguponthehighest
aspects, the divine consciousness, of all the Teachers in the Golden Chain. At the same time, you are
stimulatingandawakeningyourownwise,elevated,anddivineSelf,andmakingaconsciousconnection
with the One who created you, who breathes in you. Whew! Not a small thing! This is a major,
importantmantra.
Youcouldevenconsiderchantingasasortofconnectionbyosmosis.ONGNAMOGURUDEVNAMOis
thephonenumberoftheDivineTeacherwithinyou.So,turnthedialofyourmind,andswitchtothe
channelthatwillgiveyoutheclearestreceptiontheleaststaticandinterferencefromtheegoofthe
technologyandthevibrationthatcomeswithit.ONGNAMOGURUDEVNAMOassuresthecorrectinner
guidanceforyourpracticeofKundaliniYogaastaughtbyYogiBhajan.
THIS IS A TEACHER: YOU TAKE THE TEACHINGS AND YOU FLOW. ITS ONE
LINK. SCRIPTURALLY, THEY CALL IT THE GOLDEN CHAIN OF TEACHERS.
Page6
BEGINNERS SERIES
SIX SAMPLE CLASSES
ThefollowingsixBeginnersclassespresentsixofthemajorfacetsoraspectsofKundaliniYogaastaught
byYogiBhajan.Theyprovideafoundationandframeworkofunderstandingandmotivation.Feelfreeto
thinkupmorecreativeorexcitingtitles!
1. BREATHOFLIFEISYOURLIFE:PRANAANDPRANAYAM
2. CREATURESOFHABIT:APANA,DIGESTION,ANDELIMINATION
3. WHEREAREYOUAT?CHAKRASANDTHEKUNDALINI
4. EVERYBODYISAHEALER
5. HOWTOHAVEAREALLYGOODNIGHTSSLEEP
6. GREATDAYINTHEMORNING!HOWTOGETUP
IfyouwanttodoalongerSeries,youcanaddclassessuchas:
MANAGINGANGER
MALEFEMALERELATIONSHIPS
JUSTFORWOMEN:THEGRACEOFGODMEDITATION
MAGICWORDS:MANTRASANDHOWTHEYWORK
THETENBODIES
MANAGINGSTRESS
SPIRITUALPATHANDTHEWAYOFDISCIPLINE
Page7
CLASS ONE OUTLINE
BREATH OF LIFE IS YOUR LIFE

PRANA AND PRANAYAM
1. IntroduceLongDeepBreathingduringTuneinandteachBreathof
Fireindetail.
2. IntroduceVenusLock:Walkaroundandcheckeachstudentsmudra.
Makesurethethumbsareparalleltoeachother,notcrossed,andno
twofingersofthesamehandarenexttoeachother.
3. PranayamSeries1fromKundaliniYogaSadhanaGuidelines,2ndEd.
4. SelectfromthefollowingKriyas:
KriyaforElevation(FlowofEternalPower,p.231orTheAquarian
TeacherYogaManual,p.343)
EasySet(fromFlowofEternalPower,p.235)Writeupincluded.
5. ThreeSimpleExercises(Thisistheirhomework,too.):
a. EgoBuster:armsupat60degrees,padsofthefingerscurled
tightlyandthethumbsextended,pointingdirectlyup(NOT
towardeachother)tothesky,withBreathofFire
b. CamelRide:spineflexwithhandsonshinsorankles
c. StretchPosewithBreathofFire
6. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
7. Close:LongTimeSunShineSongandLongSatNam,13times.
Page8
CLASS ONE NOTES
BREATH OF LIFE IS YOUR LIFE

PRANA AND PRANAYAM
CLASSDISCUSSIONTOPICS
TheSourceofPrana(whentheysplittheatomtheygotprana!)
TheFunctionoftheTwoNostrils
Introducethethreemajornadisida,pingala,andsushmana
LifeandDeathDependUponBreath
GOD:GeneratorOrganizerandDeliverer
Newstudentsespeciallyneedtounderstandthatourreferenceto
Godisnotareligiousconcept,butthepower,intelligence,energy,
andconsciousnessthatGenerates,Organizesandtheneither
DeliversorDestroysallofcreation.ThereisOneGODlivingand
breathingineachofus.
CLASSHANDOUTS
Questionnaire
MantraSheet:AdiMantra,SatNam,LongTimeSunShineSong
Homework:Exercises5a,b,c,1to2minuteseach;andBreath
ofFire:5minutes.Startwith30secondsegments,gradually
buildto1minutesegments,then2minutes,andsoon.
Page9
NEWSTUDENTQUESTIONNAIRE
DATE________
Tohelpusserveyoubetter,pleasefillinthefollowinginformation:
Male__Female__
Name(pleaseprint)____________________________Age___
Address___________________________________________
City_______________________State__________Zip_____________
PhoneNumber(___)_____________(h)(___)_________________(w)
Email:________________________________________
IsthisyourfirstexperiencewithKundaliniYoga?Yes___No___
Ifnot,where/whendidyoustudy?_______________
Whatdoyouwanttoachievebytakingtheseclasses?
Improvehealth
learntorelax
reducestress
gainpeaceof
mind
developinner
awareness
doctor/chiropract
increaseenergy
other_________
orrecommended
Haveyouevendoneanyotherkindofyogaormeditation?Yes__No__
Ifso,pleasedescribe________________________________________
Page10
Pleaselistanyspecificquestionsorareasofinterest.
______________________________________________
______________________________________________
______________________________________________
______________________________________________
Pleaselistanyinjuriesthatmayaffectyourpracticetoday.
______________________________________________
______________________________________________
Howdidyouhearaboutthisclass?
Friend/Teacher
referral
Receivedamailing
Receivedanemail
website
other_________
OtherComments
______________________________________________
______________________________________________
Page11
CLASS ONE: BREATH OF LIFE IS YOUR LIFE

MANTRA SHEET
SATNAM!
Useitasagreeting,anytime,anyplace.Itreinforcesthedivineconsciousnessin
everyone.
Sat Nam is the seed (bij) Mantra. SAT means Truth or Essence; NAM means Name or
Identity;oftentranslatedasTruthismyidentity;GodsnameisTruth.
Pronunciation: SAT NAM is often transliterated as Sat Naam, which rhymes with but
mom;theaisshortasinhut,andtheaaislongasinmom.
ONGNAMOGURUDEVNAMO
This mantra calls upon the Creator, the Divine Teacher inside every human being. It
establishesastrongandclearconnectionsothatwecanreceivethehighestguidance,
energy and inspiration. Always chant it at least three times before beginning any
practiceofKundaliniYogaastaughtbyYogiBhajan.
ONGistheCreator;NAMOmeansreverentgreetingsorsalutations;GURUisthegiverof
thetechnology(GU=darkness,RU=light);DEVmeanstransparent(nonphysical).
Pronunciation:ONGusestheconchinthenasalcavitytocreatethisinitiatingsound;
NAAMOGUROODAYVNAAMOisthetraditionaltransliteration.
THELONGTIMESUNBLESSINGSONG
AllKundaliniYogaastaughtbyYogiBhajanclassesusetheSunShineSongtoclose
eachclass.Itcanbesungorrecited,asapositiveaffirmation,bringingblessingstoall.
MaytheLongTimeSunShineUponYou
AllLoveSurroundYou
AndthePureLightWithinYou
GuideYourWayOn.
SatNam.
Page12
CLASS TWO OUTLINE
CREATURES OF HABIT
APANA, DIGESTION AND ELIMINATION
1. TuneInwiththeAdiMantra
2. Pranayam:LeftNostrilBreathing
3. TwoSimpleExercises:
a. SufiGrind(orStomachGrind):26timesineachdirection,
beginningcounterclockwise,isgreatfordigestion.
b. RockPose:YogiBhajansaidthatyoucoulddigestrocksifyou
satinthisposeeveryday.
VatskarDhoutiKriyafromKundaliniYoga:FlowofEternalPower,
p.255orApanaKriyafromKundaliniYogaSadhanaGuidelines,
2ndEd.
Beginners Cleansing Set from Kundalini Yoga Sadhana Guidelines,
2ndEd.
5. KirtanKriya:ThePanjShabdandchangingourhabits.
calmlyoccupied.
Page13
CLASS TWO NOTES
CREATURES OF HABIT
APANA, DIGESTION AND ELIMINATION
EATINGHABITS:CHEWYOURFOOD!
Remember:Therearenoteethinthestomach.YogiBhajan
Vegetarian:Ashumanswehavenoclawsorfangs;werenotbuiltto
eatmeat.Longdigestivetrack builtforprocessingfruits,vegetables
and breaking down grains, nuts and seeds. Note: Meat generates
excessive uric acid in the bodys tissues; fish causes dehydration in
the tissues, which is already a problem in the average Americans
diet.
FOODSFORHEALTHANDHEALING
TrinityRoots:Garlic/Onions/Ginger
Addthemtomostanything!Kitcheriisahealingfoodthat
includesthesethreerootsalongwithmungbeansandrice.
Turmeric:Greatforthejoints!
GoldenMilkisagreatYogicrecipethatincludesturmeric.
YogiTea(andGingerTea)
Includes Cinnamon (bones), Black Pepper (blood purifier), Cloves
(nervous system) Cardamom (colon), Milk (assimilation), and Black
Tea(alloy)
Page14
CLASSHANDOUTS
CreaturesofHabit:AnEssay
MantraSheet:ThePanjShabd
SATANAMA:Themantratochangehabitpatterns
Recipes:Kitcheri,GoldenMilk,YogiTeaandGingerTea
IncludesRecommendedCookbooks:FoodsforHealthandHealingby
YogiBhajan;From VegetableswithLove;Golden TempleVegetarian
Cookbook; A Taste of India; HypoglycemiaA New Approach;
SugarBlues
Page15
CLASS TWO: CREATURES OF HABIT

AN ESSAY
HABITSRULEOURLIVES
Theconceptwerediscussingtodayistheliberatedman,alsoknownasSelfMastery.
Doyoueverfeellikeyoureaslavetoyourhabits?Thoughts?Oremotions?Ittakes40
daystoestablishahabit,90daystoconfirmit,and120daysforittobeacknowledged.
You dont break a bad or demoting habit, you replace it with a positive, promoting
habit.
Habitpatternsarelikeriverbeds,madebywaterflowingalongthesamecourse.
Thesepatternsexistinoursubconsciousmindsfrompastactions,especiallyfrompast
lives. So we automatically fall into these same patterns of behavior and call it, going
withtheflow.Thesepatternsarecalledsamskaras.1Karmaisthewayweactoutour
samskaras.
Themosteffectivetoolforreroutingoreliminatingthenegative,selfdefeating
samskarasinthesubconsciousismantra.Chantingliterallyredefinesandreroutesthe
courseoftheflowofhabitsthatcompelandimpelouractions.
Withnewpromotingpatternsreplacingoldnegativepatterns,youdonthaveto
fallintotheoldrutagainandagain,andthusyourlifechangesforthebetter.
1Tolearnmoreaboutsamskaras,karma,andthemind,readTheMindbyYogiBhajanandGurucharanSinghKhalsa
orHowtoKnowGodbyChristopherIsherwoodandSwamiPrabhavananda.
Page16

MANTRA SHEET
THEPANJSHABD:SATANAMA2
ThePowertoChangeHabitPatterns
The Panj Shabd represents the bij syllables of Sat Nam. Panj means five and expresses the five primal
soundsoftheuniverse:S,T,N,M,A.Itspronouncedwiththelongaasound:SAA,TAA,NAA,MAAand
sunginasimplemelody.
SA
Totality:Allthateverwas,isorshallbe
TA
Creativity:ThePrincipleofCreation
(thumbstouchindexfingers)
(thumbstouchmiddlefingers)
NA
DestructionorDeath
(thumbstouchringfingers)
MA
RegenerationandBirth
(thumbstouchlittlefingers)
Sitwithspinestraight.Pressthetipofthethumbofeachhandfirmlywitheachofthefingertipsofthe
samehandinsequence,startingwiththeindexfingerswhilechantingeachsyllableofthemantra.
RemembertoincludetheLvisualizationyouweretaughtinclass:
5MinuteschantALOUD;5MinutesWHISPER;
10MinutesCHANTSILENTLY;
5MinutesWHISPER;5MinutesALOUD;1MinuteofABOLUTESILENCEANDSTILLNESS.
ToEnd:Inhaledeeply,liftarmsstraightupintheair,vigorouslyshakeoutthefingers.Relax.
2ForacompletedescriptionofKirtanKriya,whichusesthepanjshabd,seeKundaliniYogaSadhanaGuidelines,2ndEdition.
Page17

RECIPES
GOLDENMILK:GREATFORTHEJOINTS
1/8tspTurmeric
3Pods
1/4CupWater(approx.)
Simmer5to7minutes.ThenAdd:
1CupMilk
2Tbsp.AlmondOil(coldpressed)
Bringbackuptotheboilingpoint,donotboil.Ifdesired,addsweetener(honeyormaplesyrup)totaste.
Youcanalsomakeitfrothybyputtingitintheblender,usingthelowestsetting.Drinkwarm.
GINGERTEA
Magicpickmeupforeveryone.Particularlyusefultoenergizethenervoussystemandhelprenew
energyduringawomansmenstrualperiod,relievecramps,andevenhelpeaselowerbackpain!
Slice2to3inchesofgingerroot(justwashit,youdon'thavetopeelit)andbringtoaboilin46cupsof
water.Boilfor5to10minutes,strainanddrink.Or,afterstraining,addsweetenerifdesired(honeyor
maplesyrup,nosugar,please!)and/ormilk.Maybeservedhotorcold.
YOGITEA
Measurementscanvaryaccordingtoyourtaste.Becarefulnottoputintoomanyclovesorcinnamon
sticks.Addspicesto3Quartsofboilingwater:
20WholeCloves
20WholeGreenCardamomPods
20WholeBlackPeppercorns
5sticksofCinnamon
Continue boiling for 1520 minutes, then add: tsp. of any Black Tea. After an additional one or two
minutes add: 1/2 Cup Milk per Cup of liquid. (Or, strain before adding the milk, and store in the
refrigeratoruntilreadytodrink,thenaddmilkandbringjusttoboilingbeforeserving.)Whenitreturns
totheboilingpoint,REMOVEIMMEDIATELYFROMHEAT.(Watchcloselysoitdoesn'tboilover.)Strain
andservewithhoneyormaplesyruptotaste.
NOTE: The black pepper purifies the blood, the cardamom supports the colon, the cloves are for the
nervoussystemandthecinnamonisforthebones.Themilkaidsintheeasyassimilationofthespices
andavoidsirritationtothecolon.Theblackteaactsasanalloyforalloftheingredients,achievinganew
chemicalstructurewhichmakestheteaahealthyanddeliciousdrink.SlicesoffreshGINGERROOTmay
also be included, especially when you are suffering from a cold, recovering from the flu or want extra
energy.
Page18

RECIPES
KITCHERI:ONEOFMYFAVORITES!
HIGHPROTEINANDVERYEASYTODIGEST
16Cupsofwater
1/2CupMungBeans(Washed)
1CupWhiteBasmatiRice(rinsed23times)
1Onion,chopped
5to7clovesofGarlic,slicedorchopped
1tsp.GingerRoot,peeledandchopped
1/2tsp.Turmeric
1/2tsp.BlackPepperBLACKPEPPER
3/4tsp.RedChiliFlakes,crushed
Optional:1/2tsp.cuminorgarammasala(Indianspice)
1or2cupsofanychoppedvegetables,preferablygreenvegetables, suchasAsparagus,Celery,Broccoli,
Zucchini,SwissChardorKale.YoucanalsoaddCarrots,Peas,Cauliflowerand/orMushrooms,oryoumay
prefertokeepitverysimple.
Boilthemungbeansfirst,forabout10minutes,thenaddtheotheringredients.Boilgently(covered)30
to40minutesuntilverysoftandsouplike.Afewspringsoffreshmintcookedinwithallthevegetablesis
excellent.
Optional:Duringthecooking,addalittleghee(clarifiedbutter)and/orBraggsLiquidAminos(likeTamari,
orserveontheside.Foracompletemeal,servewithYogurtandtoastedPitaBread!
RECOMMENDEDCOOKBOOKS
FoodsforHealthandHealingbyYogiBhajan;FromVegetableswithLovebySiriVedKaur;GoldenTemple
VegetarianCookbookbyYogiBhajan;ATasteofIndiabyInderjitKaur;HypoglycemiaANewApproach;
andSugarBlues,theclassic!
Page19
CLASS THREE OUTLINE
WHERE ARE YOU AT?
CHAKRAS AND THE KUNDALINI
2. Pranayam:RightNostrilBreathing
3. ReviewtheChakrasandthequalitiesassociatedwitheach.
ToBuildtheCircumventForce:supportstheEighthChakra
SuryaKriyafromKundaliniYogaSadhanaGuidelines,2ndEd.
5. Mantra:LongEkOngKartoOpentheChakras
6. Meditation:LongSatNamwithmeditationoneachChakra.
calmlyoccupied.
Page20
CLASS THREE NOTES
WHERE ARE YOU AT?
CHAKRAS AND THE KUNDALINI
Discussthedistributionofkundalinienergyinvariouschakras,whichinfluences
the character and actions of an individual. Wherever a large proportion of
kundalinienergyisfocused,That'swhereyou'reat!
Powerofpositivethinking:everythoughthasavibratoryfrequency
Ethics(iecosmiclaws)asdistinctfrommanmademoraljudgments,Yamasand
Niyamas(seeHowtoKnowGod)
If they want to read the esoteric explanation of the Chakras, with the
corresponding deities and symbols, a good book is Harish Joharis CHAKRAS:
EnergyCentersofTransformation.However,TheFlowofEternalPower(Chapter
8) provides simple, practical information about the chakras, explaining the
relevancetoourdailylives,asYogiBhajantaughtit.
MEDITATIONPROCESS
ChantLongSatNamwhileapplyingMulbandhasyoufocusontheChakrasinthe
followingsequence:
Inhale,applymulbandh,focusontheFirstChakra,chantlongSATNAM,relaxthelock.
Inhale,applymulbandhandfocusontheSecondChakra,chantlongSATNAM,relaxthe
lock. Inhale, apply mulbandh, focus on the Third Chakra, chant long SAT NAM and
continue. Focus each time on a successively higher chakra finishing with the Eighth
Chakra,theaura.Repeatthesequenceifdesired.
CLASSHANDOUTS
LongEkOngKarMantraSheet
ChakraChart
Page21
CLASS THREE: WHERE ARE YOU AT?

MANTRA SHEET
LONGEKONGKAR
AlsoknownasMorningCall,theLongFormofEkOngKarisatwoandahalfbreathcycleAshtangMantra
(meaning8sounds).ManyofthefrequentlyusedmantrasinKundaliniYogaastaughtbyYogiBhajanare
AshtangMantras.Thekundalinienergymovesthroughtheeightchakrasontheeightbeats.
EKONGKARSATNAMSIRIWAHEGURU
EkOngKaarSatNaamSireeWhaahayGuroo
TRANSLATION&TECHNOLOGYFORCHANTINGLONGEKONGKAR
EK:
ONG:
KAR:
SAT:
ONE
CREATOR
CREATION
TRUTH
NAM:
SIRI:
WAHE:
GURU:
NAME
GREAT
BEYONDDESCRIPTIONWOW
DISPELLEROFDARKNESS,ORTEACHER
SitwithastraightspineandApplyNeckLock.
InhaledeeplyandchantEkOngKar.TheEkisashort,percussivesoundfromthenavel,
whileOngandKarareeachchanted,inequallength,untilyouarealmostoutofbreath.
InhaledeeplyagainandchantSatNam.Again,theSatisapercussivesoundfromthe
navel,Namischanteduntilyou'realmostoutofbreathandshouldbeequalinlength
toOngKarinthefirsthalfofthemantra,thenreachfortheSiree,whichisverybrief
andchantedwiththelastofyourbreath.
Inhale1/2abreathandchantWaheGuru.TheWhaaisverypercussivefromthenavel,
Hayisvery,veryshort,andgurooisasmoothpreciseandshortending.
Ihaledeeplyagaintorepeatthecycle.Continuefor11minutes,31minutes,62minutes
orlonger.
SPECIALTIPS:EkisvibratedpowerfullyattheNavelPoint,notshouted.Ongis
chantedinthebackofthethroat,vibratestheupperpalateandcomesoutthrough
thenose.SatispowerfullychantedfromtheNavelpoint.Siriispronouncedasif
spelledS'reeandisashortsyllable,Wahisalsoshort;Hayisextremelyshortand
brieflyprecedestheGuru,whichispronouncedG'roo.
Page22
CLASS THREE: MANTRA SHEET

CONTINUED
EK ONG KAR SAT NAM SIRI WAHE GURUarethecodewords,thephonenumberifyoulike,which

connectsyou,thecreature,toadirectlinewithyourCreator.Thiswasthefirstandalmostthe
onlymantra Yogi Bhajan taught during his first year in the United States. It is extremely
powerfulandenergizingwhendonecorrectly;itopensthechakras.
The ideal, most effective time of day to chant this mantra is during what are called the
ambrosialhours,thetwoandahalfhoursbeforesunriseinthemorning.Ithasbeensaidthat
apersoncanattainliberationbychantingthisashtang(eightsyllable)mantracorrectly,fortwo
andahalfhoursbeforesunrisefor40days.Infact,thistwoandahalfhourchantwasthefirst
sadhana Yogi Bhajan assigned to us as group. (Correctly means with full concentration,
accurate rhythm, and proper pronunciation.) Just the attempt to chant correctly along with a
steadyeffortinyourpracticewillbringgreatpersonalgrowth.Soevenifyourejustlearningto
chant,keepupyouwillbegladyoudid!
Suggested time periods for personal practice of this mantra are: eleven minutes, thirtyone
minutesor62minutesandofcourse,2hours!
Since1991wehavebeenchantingLongEkOngKarforsevenminutesatthebeginningofour62
minutesofchantingintheAquarianSadhana.Itisfollowedbysixothermantras.(TheAquarian
Sadhana will continue for 21 years; see www.kundaliniresearchinstitute.org for more
informationabouttheAquarianSadhana:2012andbeyond.RefertotheSadhanaMantraSheet
tolearnmoreabouttheAquarianSadhana.)
Wheneverleadingthischantinagroup,itsimportanttogetthemtoLISTENsotheycanmatch
thetoneandtherhythmofthegroup.Groupchantingisverypowerfulandeffectivewhenitis
donewithonevoice.
Page23
CLASS THREE: WHERE ARE YOU AT?

THE CHAKRAS
The Lower Triangle
FirstChakra
Muladhara
Earth Security&Survival
SHADOW:Fear,insecurity.Lifefeelslikea
burden;feelingofnotreallybelongingonEarth
orinonescultureorfamily.Weakconstitution,
eliminationproblems,reducedphysicaland
mentalresistance,sexualperversions.
YOGAEXERCISES:CrowPose,ChairPose,Body
drops,FrogPose,Mulbhandh,FrontSretches,
Lyingonthestomach,feetkickingbuttocks.
LOCATION:Theendofthespinebetweenthe
anusandthesexualorgans.
ORGAN/GLAND:Organsofelimination.
COLOR:Red.
QUALITIES:Grounded,centered,secure,loyal,
stable.Healthyfunctionsofelimination.
SecondChakra Svadisthana Water Creativity
LOCATION:Thesexualorgans.
ORGAN/GLAND:Sexualorgans,reproductive
glands,kidneys,bladder
COLOR:Orange.
QUALITIES:Positive,relaxedattitudetosexual
functions;patience;creativity;responsible
relationships.
SHADOW:Rigidemotions,frigidity,guilt,no
boundaries,irresponsiblerelationships.
Problemswithreproductiveorgans,orkidneys.
YOGAEXERCISES:FrogPose,CobraPose,
Butterfly,SatKriya,CatCow,MahaMudra,
PelvicLifts.
ThirdChakra
Manipura
LOCATION:TheareaoftheNavelPoint,solar
plexus.
ORGAN/GLAND:Navelplexus,liver,gall
bladder,spleen,digestiveorgans,pancreas,
adrenals
COLOR:Yellow.
QUALITIES:Thecenterofpersonalpowerand
commitment.Selfesteem,identity,judgment.
Thisiswherethestrengthforinnerbalance,
inspirationandgoodhealthisdeveloped.
Fire
Action&Balance
SHADOW:Anger;greed,shame,despair.
Obstacleseverywhere.Notenoughstrength
andspontaneity.Conforminginordertobe
recognized.Refutingonesownwishesand
emotions.Problemswithdigestion,theliver,
thegallbladder,andthepancreas.
YOGAEXERCISES:StretchPose,SatKriya,
PeacockPose,BowPose,FishPose,Diaphragm
Lock,BreathofFire;allexerciseswhichtrainthe
abdominalmuscles.
THE CHAKRAS
FourthChakra
Anahata
Air
LOCATION:Themiddleofthechestonthe
breastboneatthelevelofthenipples.
ORGAN/GLAND:Heart,lungs,thymusgland.
COLOR:Green.
QUALITIES:Compassion;kindness;forgiveness;
service;love.Recognizingandunderstanding
thesequalitiesinothers.Sacredtransformation.
Awakeningtospiritualawareness.
BalancePoint:Love&Compassion
SHADOW:Grief.Attachment.Closedto
surroundings.Easilyhurt.Dependentonlove
andaffectionfromothers.Fearofrejection.
Helpersyndrome.Heartlessness.Heart
problems;lungproblems;bloodpressure
problems.
YOGAEXERCISES:EgoEradicator,YogaMudra,
BearGrip,BabyPose(strengthenstheheart
muscles).Allarmexercises,andexerciseswhich
twisttheuppertorso.AllPranayam.
The Upper Triangle

FifthChakra
Visshuda
Ether
LOCATION:Thethroat.
ORGAN/GLAND:Trachea,throat,cervical
vertebrae,thyroid.
COLOR:Lightblue.
QUALITIES:Thecenterfortruth,language,
knowledgeandtheabilitytocommunicate
effectively.Authenticity.Healthyself
expressionandinteractions.Inspiring,teaching.
EmbodyingGodsWill.
SixthChakra
AjnaorTheThirdEye
LOCATION:Betweentheeyebrows.
ORGAN/GLAND:Brain;pituitarygland.
COLOR:Indigo.
QUALITIES:Centerofintuition,clairvoyance;
visualizing;fantasizing;concentrationand
determination.Selfinitiation.Powerof
projection.Understandingyourpurpose.
ProjectivePoweroftheWord
SHADOW:Lethargy,weaknessinexpressiveand
descriptive
abilities.shyness,voiceproblems,insecurity,
fearofotherpeople'sopinionsandjudgments.
Throatproblems,neckproblems,thyroid
problems.
YOGAEXERCISES:AllChanting.ShoulderStand,
CobraPose,PlowPose,CamelPose,CatCow,
NeckRolls,NeckLock,nosetoknees.
Intuition,Wisdom&Identity
SHADOW:Confusion,depression.Rejectionof
spirituality.Overintellectualizing.
YOGAEXERCISES:MeditatingontheThirdEye,
LongChant,KirtanKriya.ArcherPose.Whistle
Breaths.YogaMudra.Allexerciseswherethe
foreheadrestsonthefloor.
THE CHAKRAS
SeventhChakra
Sahasrara
LOCATION:Crownofthehead.
ORGAN/GLAND:Brain;pinealgland.
COLOR:Violet.
QUALITIES:Theseatofthesoul.Connectionto
theHighestSelf.Enlightenment.Unity.
Elevation.RelationshiptotheUnknown.
Humility&Vastness
SHADOW:Grief.Thefeelingofbeingseparated
fromexistence,andfromabundance.Fearof
death.
YOGAEXERCISES:EgoEradicator,Mahabandha,
SatKriya.Concentratingonthetipofthenose.
Allmeditation.
EighthChakra
TheAura
LOCATION:Theelectromagneticfield.
COLOR:White.
QUALITIES:Theauracombinestheeffectsofall
thechakras,andconstitutestheirtotal
projection.Theauraprojectsandprotects.
Radiance
SHADOW:Shy,withdrawn,vulnerable.
YOGAEXERCISES:TrianglePose,EgoEradicator,
ArcherPose.Allarmexercises.Allmeditation.
CLASS FOUR OUTLINE
EVERYBODY IS A HEALER
(AND NOBODY IS A HEALER)
2. Pranayam:HealthyHappyHolyBreath
3. Kriya:HealYourself
4. Mantra&Meditation:RaMaDaSaSaSaySoHungHealing
Meditation
calmlyoccupied.
Page25
CLASS FOUR NOTES
EVERYBODY IS A HEALER
(AND NOBODY IS A HEALER)
EverybodyisaHealer,Nobodyisahealer.
GODistherealhealer,wearejustinstruments.
Golden Temple in Amritsar/ other places of healing e.g. Lourdes,
RiverGanges(Ganga),OurLadyofGuadalupeBasilica
SmilingandthePowerofPositiveThinking
Yourverypresenceshouldheal
Doctors Diagnose, Herbs Heal, and God Cures. NOTE: Kundalini Yoga
teachersdonotgivemedicaladvice,andwedonotmakemedicalclaims!Makeitvery
cleartothestudentsthatwhatweteachisbasedonancientyogicwisdomandifthey
haveanyconcerns,theyshouldcheckwiththeirhealthcarepractitionerbeforestarting
anydietorexerciseprogram.
CLASSHANDOUTS
HealthyHappyHolyBreathMeditation
MantraSheet:RaMaDaSaSaSaySoHung
RecommendedHealingMusic
Page26
CLASS FOUR: EVERYBODY IS A HEALER

HEALTHY HAPPY HOLY BREATH
Posture:Sitcomfortably,keepingthespinestraight.
Eyes:Closed.ConcentrateattheBrowPoint.
Mantra:HealthyAmI,HappyAmI,HolyAmI
Inhaledeeplythroughthenose.Suspendthebreathandsilentlyrepeatthemantrathreetimes.Feelthe
energiesattheHeartCenterandNavelCenterconnecting.Then,asyouexhale,sayitaloudthreetimes.
Inhaledeeplyandcontinue,recitingthemantrathreetimessilentlyontheheldbreath,andexhalingand
recitingthemantraaloudthreetimes.Continuethissequencefor11minutes.
To End: Inhale deeply, exhale, and relax the breath. Sit silently for a minute or two. Inhale deeply and
stretchyourarmsuphighoverhead,fingersinterlocked,palmsfacingup,andpulluponyourspine.Hold
thisposturebrieflyandthenrelax.
Comments:Thepowerofyourbreathenhancesthedepthoftheeffectofthisaffirmation.Slowingdown
thenormalbreathrateissignificant.Whenthebreathrateisslowerthanfourbreathsperminute,itputs
youintoameditativestate,asthebrainstartsfunctioningintensely.Thepinealandpituitaryglandsshift
their relationship to each other and in this condition, the effects of inner and outer sound aregreater:
whateveryouchantorrepeatinthismomentwillpenetratedeeperintoyoursubconscious.Asaresult,a
largerportionofyourselfwillbeabletosynchronizewithyourintentionsandcarrythemout.
Page27
CLASS FOUR: EVERYBODY IS A HEALER

MANTRA SHEET
RAMADASAHEALINGMEDITATION
ThereisonlyOneHealer,theOneCreatorwhobreathesinyou.Butyoucanbeapowerfulinstrument
through which Divine healing energy can be given to others. Healing is actually regenerating. This
meditationcutsacrosstimeandspace.Distancedoesnotmatter;itiseffectiveatanydistance!
TRANSLATION&PRONUNCIATION
Theaaislong,asinmom.TheayisexactlyasyouwouldreaditinStandardAmericanEnglish,justas
theoinsoislongandpronouncedasinStandardAmericanEnglish.
RAA
Sun
MAA
Moon
DAA
ReceiverofSaa
SAA
Totality
SAA
Totality
SAY
Spirit,Energy
SO
Manifestation
HUNG
ExperienceofThou
Posture:SitinEasyPose.Elbowstuckedcomfortablyunderyourribs.Extendforearmsoutata45degree
anglefromthecenterofthebody.(Theywillbeatthesameangleasyourthighs.)Keeppalmsflat,facing
upwards, parallel to the floor as much as possible, fingers together and thumbs spread. (Be aware of
keepingthepalmsflatduringthemeditation,asthefingerstendtocurlup)
Eyesare9/10closed.ToactivateGod'shealingpower,chantpowerfullyfromtheNavelPoint:
Chant one complete cycle and then inhale deeply and repeat. Continue for 1131 Minutes. To Close:
inhale deeply, close your eyes and offer a healing prayer with the breath held in. Exhale and repeat 3
timestotal.Tocompletethemeditation,inhaleandliftarmsuphighandvigorouslyshakeoutthefingers.
Relax.
Page28
Comments:PullinontheNavelPoint,especiallypowerfullyonthesyllablesSOandHANG.BothSOand
HANG are short, clipped, almost gutteral, syllables. Be especially conscious not to prolong the ng
sound.(Note:YogiBhajantaughtseveralvariationsofthismeditation.ThisisthewayIlearnedit.)
HEALINGMUSICRECOMMENDATIONS
LivtarSinghwithHarbhajanKaurHealing,DhanDhanRamDasGurby
SangeetKaur(oryourownfavorite),SinghKaursArdas(CrimsonSeries)
Page29
CLASS FIVE OUTLINE
HOW TO HAVE A REALLY GOOD

NIGHTS SLEEP
2. AFewSimpleExercisesBeforeBed:
LifeNerveStretch:2minutes
BridgePosewithMulbandh:1minuterelaxed,normalbreaththen13minuteswith
LongDeepBreathing.Greatposeforthosestrugglingwithinsomnia!
ShoulderStanddeeplyhealingpose,especiallyattheendoftheday.
KundaliniLotuswithBreathofFireuntilyoushakeandbreakalightsweat.Another
greatposeforinsomnia!
Open the Heart: Lying on your back, raise the arms up toward the sky. Inhale and
suspendthebreath,thenslowly,withtension,clenchthefingersintofists,bendingthe
elbows until the fists reach the chest, then exhale, raise the arms again. Inhale and
repeat.3timestotal.
3. Kriya:KriyatoConquerSleepfromKundaliniYogaSadhana
Guidelines,2ndEd.Note:Thisisachallengingkriya,modifyfor
beginningstudentsasnecessary.
4. HealingHands&FootMassage
5. Pranayam:BreathMeditationBeforeBed
6. Relaxation: Have students lie down on their stomachs. Lead into
long,deeprelaxation.PlayGuruRamDas,ArdasBhaaeeorRakhe
RakhanHarbySinghKaurfromtheCrimsonSeries
7. WakeupExercises:IntroduceMorningStretchRoutine.
Page30
CLASS FIVE NOTES
HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
TheStepsTowardSleep
SseeKundaliniYoga:TheFlowofEternalPower,Chapter14)
MentalClock:Setyourmentalclockforwakeupinthea.m.Trainyour
subconscioustoserveyou.
MentalShelf:CreateamentalshelflabeledG.O.D.Imagineplacingallyour
troublesonthisshelf.Theymayormaynotbegoneinthemorning,butyou
donthavetodealwiththemovernight
HealingHands(ifthereistime)
FootMassage
BringAlmondOilandpapertowelstoclass.Havestudentssitinpairs (orthrees)
ineasypose,facingeachother,thenallstretchouttheleftleg.Walkaroundand
pouratinybitofoilintoeachpersonspalmssotheycangiveeachotherafoot
massage as you direct. After the left foot is done, have them switch sides, but
firsthavethemfeelhowdifferent,outofbalancetheyare.Somestudentsmay
notwanttopartner,somakesuretheyarecomfortableworkingontheirown.
Butitsnotnearlyasmuchfun!
CLASSHANDOUTS
TheStepsTowardSleep
SleepTip:LeftNostrilBreathing
HealingHands
FootChart(SeecompleteinstructionsinTheFlowofEternalPower.)
BreathMeditationBeforeBed
Page31
CLASS FIVE: HOW TO HAVE A REALLY GOOD

NIGHTS SLEEP
THE STEPS TOWARD SLEEP
1. DontWorry!LeaveyourproblemsonyourGODshelf.
2. Brushyourteeth,anddrinkaglassofwater(dontgotosleepthirsty).
3. Washyourfeetincoldwater,drywitharoughtowel.
4. Putalittleoiljustinsidethenostrils.
5. GiveyourselfagoodFootMassage.
6. SleepEAST/WESTisbest
7. Sleeponahardsurface.
8. EatLightlyafter4pm:Youwillsleepmoresoundlyandwakeupmorerefreshedif
youdonoteataheavymealatnight.
9. Awalkbeforebedtimeandenoughexerciseduringthedayhelps.
10. Playupliftingmusictofeedyoursubconsciousovernight.
11. Whenyouliedown,tellyourselfwhattimeyouwanttowakeupinthemorning.
Page32

NIGHTS SLEEP
SLEEP TIP: LEFT NOSTRIL BREATHING
Posture:Lieonthestomach,headturnedtotheleft.Rightcheekisrestingonthe
bedorpillowandtheleftnostrilisfree.
Breath:Startlongdeepbreathingabout10breaths.Thencloseofftheright
nostrilcompletelywithyourhandorarm,andbreathelonganddeepthroughleft
nostrilonly.
Ifthemindistooactive,thinkSATontheinhale,andNAMontheexhale.Theslower
youbreathe,thecalmeryourmind.SATNAMgivesthemindsomethingtofocuson
andelevatesyourconsciousness.
Whenyoureachaslightstageofdrowsiness,turnoverontoyourback,ifyouwish,
andletyourselfsleep.
Comments: Maximum sleep should be 5 hours, after that, the rate of breathing
changesandbecomeserratic.Theactualdurationofdeepsleepisonly2hours.
Following this routine will allow you to go directly into the deep sleep state and
avoid the dream state, where you expend 10 times more energy than if you were
actuallyphysicallyactingoutthedream.
Page33

NIGHTS SLEEP
HEALING HANDS KRIYA
WOULDYOULIKETOINCREASETHEKINDNESSOFYOURHEALINGTOUCH?HERE'STHREESIMPLESTEPS
TOBRINGMOREPRANAINTOYOURHANDS.
1.Rubthepalmsofyourhandstogetherbrisklyfor35minutes.Produceheatinthehands.
Thenstretchyourarmsouttothesides,paralleltothefloor,palmsup,thumbspointingback.
BreathofFirefor3minutes.
2.Theninhale,holdthebreathin,andwiththearmsstillouttothesides,flexyourwrists,so
thatyourfingersarepointingup,asifyouwerepushingoutthewallsoneithersideofyou.Feel
theenergyinthecenterofthepalmsflowingtoyourentirebody.
3.Rubyourhandstogetheragainfor2minutes.Then,stretchtheleftarminfrontofthebody,
palmfacingup,stretchtherightarmoutfront,withrightpalmfacingdownabout8inches
abovetheleftpalm.Meditateontheexchangeofenergybetweenthepalmsofthehands.
Dothisseries11minuteseverydayifyouwanttobeabletotransferhealingenergytosomeone
orsomething(i.e.massageoil,aglassofwater).
Comments:Oneoftheinterestingthingsabouthealingisthatwhenwepraytohealsomeone
else,weoftenhealourselves:Whatgoesaround,comesaround.Asyousow,soshallyou
reap.Dountoothers...andsoon.Toonlyhealthephysicalbody,however,isincomplete.If
wedontalsohealthementalandemotionalcausesofaproblem,itwillmostlikelyreturninthe
same, or some other form, which is why we emphasize positive thinking and regularly doing
Sadhanatoremovetheproblemonadeeper,causallevel.
Page34

NIGHTS SLEEP
FOOT REFLEXOLOGY CHART
Whenthereisaprobleminanyareofthebody,thecorrespondingarea(asshowninthechart)ofthefoot
willbecomecrystallizedwithcalciumandaciddepsoits.Thesecrystalsmustbebrokenupwithfotmassage.
Givenwith15to20poundsofpressure,appliedinaacircularmotionwiththefiguresandespeciaollywiththe
thumbs.Relaxationoftheentirenervoussystemispossiblewithproperfootmassage,becauseall72,000
nervesintehbodyhaveendingsinthefeet.
Skinislikeathirdlung;youtakeinpranicenergythroughtheporesoftheskinaswellasthroughbreathing.
Thereforeitisessentialtokeepthefeetcleanandbesttowearopenshoeswhenpossible.Beforegoingto
bedatnight,thefeetshouldbewashedincoldwatermassagedtocalmandrelaxthenerves.Gobarefoot
whenpossibleonearth,sandorgrass(notonconcrete).Useapumicestonetoscrubthefeetandkeepthem
smoothandfreefromcalluses.Almondoilisespeciallygoodforuseinmassage.Whateveroilorcreamyou
useonyourskin,remember,itisabsorbedbyyourporesandgoesdirectlyintoyourbloodstream.

NIGHTS SLEEP
BREATH MEDITATION BEFORE SLEEP
KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN
Posture:SitinEasyPose,spinestraight.
Mudra:Handsinthelap,palmsup.RighthandontopofLefthand.
Eyes:Concentrateonthetipofthenose(in1minutethenerveswilladjust).This
stimulatestheareabetweenthepinealandthepituitary.Mentalconcentrationshould
beattheBrowPoint(3rdeye).
Mantra:PanjShabd(SaTaNaMa)andGurMantra,WhaGuru
SegmentedBreath:Breaththroughthenose
Inhalein4beats,mentallyvibrating:SAATAANAAMAA
Holdthebreathfor16beats,mentallyvibrating:SAATAANAAMAA(4times)
Exhalein2beats,mentallyvibrating:WHAGURU
Time:1115minutes
Toend:Inhaleandexhale(3times).Inhaleandhold,raisethearmsto60degrees
(makingaVwiththearms),exhaledown(repeat3times).Relax
Comments:Ifyoudothismeditationfor31minuteseverynightbeforeyougotobed,
yoursleepwilladjustitselftothisbreathrhythm.Afteroneandhalfyears,yourcycle
willbecomethisrhythm.Thisisatotalselfhealingmeditation.
Page36
CLASS SIX OUTLINE
GREAT DAY IN THE MORNING!

WAKE UP LIKE A YOGI
2. AFewSimpleWakeUpExercises:
CatStretchtoeachside;27times
StretchPosetoengagetheNavelPoint.13Minutes
RocknRollontheSpine
CatCoworSeatedSpineFlextowakeupthespine.13Minutes
EgoBusterwithBreathofFire.13Minutes
3. Kriya:Chooseanyenergizingset,forexample
Easy Set or Kriya for Elevation from The Aquarian Teacher
YogaManual
EnergizingSet.SeeKundaliniYoga:TheFlowofEternalPower
for other morning sets, such as Sweat and Laugh in the
Morning or Kundalini Yoga Sadhana Guidelines for other
favoritemorningsets.
4. Mantra:MulMantra,oranyonefromtheSadhanalineup.
Page37
CLASS SIX NOTES
GREAT DAY IN THE MORNING!

WAKE UP LIKE A YOGI
WHATADIFFERENCEADAYMAKES:Askstudentstopretendtheyareasleepandthen
showhowtheygetupinthemorning,withtheshockofthealarmclockandthe
rest.Thenrollsthesceneagain,butthistimetakethemthroughtheyogic
morning,stretchinginbedroutine.
BATHROOMMANNERS
Powderedpotassiumalumandsaltforbrushingbackoftongue.
o OilandMassagefirst,thenColdShower(opencapillaries)
o ShoutOhmyGod!(AngSangWaheGuru)
o Someone asked about taking a hot shower first, and then ending with
cold.Hereplied,Thatwouldbelikeeatingalotofjunkfoodandthen
havingahealthymeal.
SADHANA
EmphasizetheAmbrosialHours.Sadhana,Aradhana,Prabhupati: Sadhanaisthe
cornerstoneoftruespiritualpracticeandthekeytoopeninguptogreaterand
greaterselfawareness,happiness,andsuccessonalllevels.Doingisbelieving.
TobeasuccessfulTeacher,doingconsistent,constantsadhanaisimperative.
CLASSHANDOUTS
MantraSheet:TheMulMantra
GoodMorningThisIsGod
Page38
CLASS SIX: GREAT DAY IN THE MORNING!

THE MUL MANTRA
TheMulMantrawaswrittenbyGuruNanak.Itmeansroot,thatfromwhicheverythingelsesprings.
Mantramsiddhyam,siddhyamparamesharam
Hewhomastersmantra,mastersGodHimself.
HOWTOCHANTTHEMULMANTRA
See the Appendix for pronunciation guide. Emphasize and extend the ch sound of each sach. There
mustbeaspace,aslightpause,betweenthewordsAJOONEEandSAIBANG.Donotrunthemtogether.
Emphasisontheeesoundwillhelptoavoidrunningthewordstogether.Allmantrasshouldbechanted
fromtheNavelPoint.Chantingisnotsinging,itisnottalking;itisVIBRATING.
EKONGKAR
One,Creator,Creation
SATNAM
Truth,Name\Identity
KARTAPURKH
DoerofEverything
NIRBHAO
Fearless
NIRVAIR
WithoutRevengewithoutAnger
AKALMOORAT
UndyingPersonificationofDeathlessness
AJOONEE
Unborn
SAIBANG
Selfillumined
GURPRASAAD
Guru'sgift
JAP
Repeat!
AADSACH
Inthebeginning:Truth
JUGAADSACH
Throughtheages:Truth
HAIBEESACH
Evennow:Truth
NAANAKHOSEEBHEESACH
Nanak(says)Truthshallexistforever
Page39
GOOD MORNING,
THIS IS GOD.
I WILL BE HANDLING ALL
YOUR PROBLEMS TODAY
I WILL NOT NEED YOUR HELP
SO HAVE A GOOD DAY.
Page40
APPENDIX
SPECIALMEDITATIONFORTEACHERS:
I,MYMIND,WE,THOU,THEE
SPIRITUALPATH:WORKSHOP&ESSAY
SEVENSTEPSTOHAPPINESS
ELIMINATESTRESSPITTRAKRIYA
RECOMMENDEDBOOKSANDMUSIC
AQUARIANSADHANACHANTS
RESOURCES
Page41
APPENDIX: MEDITATION FOR TEACHERS

I, MY MIND, WE, THOU, THEE MEDITATION
June 19, 1998
Mudra:BringtheforearmsinfrontoftheHeartCenter.Placetherighthandovertheleft;bothhands
arepalmdown.
Mantra:I,MyMind,We,Thou,Thee
Chantthemantrainamonotonefromthenavel.
Time:9minutes
ToEnd:Inhaledeep,suspendthebreathfor15secondsandlistentowhatyouhavesaid.Letthemantra
beyouronlythought.Exhale.Inhaleagain.Suspendthebreathandholdthethought.15seconds.
Exhale.Inhaleagainandallowthesoundofthosewordstocometoyourears.Suspendthebreathfor
15secondsandexhaleandrelax.
Comments:Practicethismeditationsoyoucanwalkthedistance,reachyourdestiny,andmakemanyto
followyou.
SPIRITUAL PATH
WORKSHOP IDEAS
QUESTIONSYOUCOULDPOSE
1. AreyouonaSpiritualPath,orareyoulookingforonenow?
2. WhatdoesbeingonaSpiritualPathmeantoyou?
(Of course everyone is already on a spiritual path whether

theyknowitornot.)
3. Whatareyoudoingtomoveforwardonyourpathinlife?
(Progressrequiresapractice.)
4. Whatdoyouwantoutoflife?Purpose?DoyousetGoals?
5. Havestudentswritedowntheirgoals,andthentheydeterminethe
nextsteptheywilltaketoachievethem.
WE ARE BORN SPIRITUAL BEINGS. OUR ASSIGNMENT ON THIS PLANET IS TO

LEARN TO BE HUMAN.
Page43
SPIRITUAL PATH
A true Spiritual Path is narrow; it has pitfalls (Shakti Pad). We need a guide who can point out the
dangersandthesignpostsalongthetrail,aswellasthesafershortcuts,andgiveusalistofequipment
fortheclimb(whatgeartotakealong,andmoreimportant,whattoleavebehind!).Weneedaguideto
teachushowtoclimbwithoutfalling,andwhattodoifwestumble,sothatwedontfall.OurSpiritual
Teacher,ourlinktotheGoldenChain,isYogiBhajan.
ThemostvaluableequipmenthehasgivenusisSadhana.Hehasalsoremindedusoftheimportanceof
humility,andprovideduswiththeOathofaTeachersowedontfallpreytotheincurabledisease
ofSpiritualEgo.HehasalertedustothestepsalongthepathandthesymptomsofShaktiPad,withthe
warning that as a teacher becomes more and more powerful, he/she can be tested in three areas:
Money,Sex,andPower.
HehasalsoemphasizedthathehasgivenusthetechnologyofKundaliniYogajustasitishehasnot
changedanythingandneithershouldwe!
ONG
HEAVEN AND EARTH
OMisabeautifulmantraforthosewhowishtorenouncetheworld(andpossiblyendupwearingaloin
clothandcarryingabeggingbowl!).OMisthesoundcurrentfortheInfinite.Weasfinitecreaturesin
this creation do not have a direct relationship with the Infinite. However, we do have a direct
communicationchannelwiththeCreatorwhocreateduscreaturesthesoundofONG.
KundaliniYogawasdesignedforpeoplewhowanttofunctionsuccessfullyintheworld;therefore,we
chant ONG! Just feel the difference in your mouth and throat when you chant OM versus when you
chantONG.
ONG is vibrated at the back of the throat and resounds throughout the nasal passage, almost coming
outthenose.
Note:whenwechantEkOngKarSatNamSiriWaheGuruwearefollowingtheSanskritgrammar,which
saysthatwhenmisfollowedbykthemchangestong.So,itwouldnotbecorrecttochantek
omkar.
SEVEN STEPS TO HAPPINESS
1.COMMITMENT
Buildscharacter
2.CHARACTER
Charactergivesyou
3.DIGNITY
Dignityallowsyoutohave
4.DIVINITY
Divinitybringsyou
5.GRACE
Gracebestowsuponyouthe
6.POWERTOSACRIFICESacrifice(selflessness/giving)brings
7.HAPPINESS
Sacrifice brings us happiness, because it makes us Godlike. In ancient

tradition,GodhasbeendefinedasSatChitAnanda.Truth,Knowledgeand
Bliss.TobeGodlikeistoexperiencethosequalities.BecauseGodisthe
greatest (and only !) Giver of all, giving makes us Godlike. That is why
Sacrifice,thepurestformofgiving,bringsusHappiness.
Page45
GOD, RELIGION AND KUNDALINI YOGA
KUNDALINI YOGA IS NOT A RELIGION. However,itisaSacredScience;becauseweare

workingtowardexperiencingtheGODwithin.IfyouwanttofindGod,lookinthe
Dictionary.
(Generate)
(Organize)
(DestroyorDeliver)
TheOneGodisalreadylivingandbreathingineachofus.YOGAmeanstoconsciouslyuniteor
yoke with that God within. How you choose to worship that One God is your choice of
religion.
SADHANA, ARADHANA, PRABHUPATI
Ittakesmorethanonesituptogetthoseabs!Constant,consistentpracticeofSadhana,your
personaldailyspiritualdiscipline,leadstoAradhana,yourpracticeisnowconfirmedinyou,it
becomesapartofyourbeing,thenyoubecomePrabhupatti,MasterofGod!
SAMSKARAS, KARMA AND DHARMA

Samskaras
patternsyouarebornwith
Karma
howtheygetworkedoutonearth
Grace
HelpofGodandGurutopayoffKarma
Dharma
PathofRighteousLiving
WheretheresDharma,theresnoKarma.YogiBhajan
Page46
THREE MEDITATIONS TO ELIMINATE STRESS:

PITTRA KRIYA
Here are three dynamite Kriyas that work on the number one killer in our nation: STRESS. If you want to feel
relaxed,mellowandbeabletohandlethepressuresofeachday,dotheseonaregularbasis.
YogiBhajangavethemfirstonNovember18,1991,attheWholeLifeExpoinLosAngeles.Hetoldeveryoneinthe
audience to teach them freely to everyone, share them with their families and friends, children, coworkers,
anyone!InclassthenextnightattheYogaCenter,hetoldustodothem,andtowritethemupandsendthemto
everyonenorestrictions!
KUNDALINI YOGA KRIYA

PITTRA KRIYA
Yogi Bhajan November 18, 1991
1. Pittra Kriya: Your left hand rests on your Heart Center and
your right hand is cupped in front of you with your elbow
relaxed by your side. Eyes are on the tip of the nose. The
right hand lifts up and passes the ear, as if you are splashing water over your shoulder. You will feel the wind pass
your ear as the hand moves toward the shoulder. Your wrist
must cross the earlobe; the hand must travel that far back.
11 minutes.
TO END: Inhale and suspend the breath for 15 seconds
stretch the hand back as far as you can. Exhale. Repeat
twice more.
It will hit the kidney energy. . . it will start working with
the adrenals and then the whole system. . . the lungs . . .
the central line . . . your hip-area, pelvic bone area; it is
going to affect your body and you will become very relaxed.
Do it with a rhythm and do it with a devotion and do it just
to get rid of this stress . . . get rid of this inner mental and
physical tension. . . . You are your vitality, minus tension,
you are fine.
2. Place the elbows on the second rib below the base of the
breast, in line with the nipple. Hands are slightly wider than
the elbows and the palms are facing up in Shuni Mudra. The
thumb covers the nail of the Saturn finger (middle finger).
Eyes are at the tip of the nose. As you repeat Har, flick the
Saturn finger. The sound Har is very specific and made with
the tip of the tongue. The mouth remains slightly open as
you generate the sound. 11 minutes.
TO END: Inhale deeply. Continue moving the fingers.
Suspend the breath for 15 seconds, and let it open your
ribcage it will balance the chakras. Then Cannon Fire
exhale. Repeat three times more.
You have to touch the upper palate34, 35, 36 meridian
points that relate to the hypothalamus will regulate the pituitary and take the secretion which you have created and
start asking the energy to open up the chakras. It will start
changing the serum of your spine. It will revitalize the gray
matter in the brain.
2008 Kundalini Research Institute
KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS
59
KUNDALINI YOGA KRIYA

PITTRA KRIYA
3. Bring the arms out in front of you in a V, about 15 above

shoulder height: Superman Pose. Hands are flat and facing
down. At the rate of one repetition per second, repeat Har
as in the second exercise, crossing the hands in front of you
and keeping the arms straight. Do not bend the elbows.
Alternately cross one hand over the other. Eyes are at the tip
of the nose. 11 minutes.
TO END: Keep moving the arms and inhale, hold for 10 seconds and Cannon Breath out. Repeat three more times,
moving the hands as fast as possible during the last repetition.
COMMENTS:
There are thirty three minutes in your life, if you can spare,
you can eat up your own stress. . . One exercise you are
going to do is going to take care of your glandular system
and will affect the liver; it will relax you. . . The second exercise will balance the chakras and the third exercise will balance your nervous system: parasympathetic, sympathetic,
and all that.
Note: These kriyas must be done together and should never
be done for less than or more than 11 minutes.
60
KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS
2008 Kundalini Research Institute
RECOMMENDED BOOKS AND MUSIC

TeachingsofYogiBhajanbyYogiBhajan
KundaliniYoga:TheFlowofEternalPower(ShaktiParwhaKaurKhalsa)
Kundalini Yoga Sadhana Guidelines, 2nd Edition, by Kundalini Research
Institute
MantoManbyKundaliniResearchInstitute
IAMAWOMANbyKundaliniResearchInstitute
TheMindbyYogiBhajan,PhDandGurucharanSinghKhalsa,PhD
MastersTouchbyYogiBhajan
PeaceLagoon,translationofthebanis
HowtoKnowGodbySwamiPrabhavananda&ChristopherIsherwood
PsycheoftheSoulbyDr.SantSingh
BhagavadGita(Isherwood/Prabhavanandatranslation)
KWTCtranscriptsofYogiBhajanslectures
Cookbooks:
Page48
FromVegetableswithLove;ConsciousCookerybySiriVedKaurKhalsa
ATasteofIndiabyInderjitKaur
FoodsforHealthandHealingRemediesbyYogiBhajan
SugarBluesbyWilliamDufty
Hypoglycemia,aNewApproachbyDr.PaavoAirola
RecommendedMusic
RagiSatNamSinghMorningBanis(JapjiSahib)
3HOAnniversaryCD,JourneythroughtheNaad
RagaSadhanabySangeetKaur
EchoesFromthePastSadhanaCD
SinghKaursCrimsonSeries
DeeplyRelaxandMeditatebyShaktaKaur.SeePatiencePaysbyYogi
Bhajan.
SnatamKaursPeace,Prem,Anandandmanyothers
LivtarSinghwithHarbhajanKaur:Healing
NaadbySangeetKaur(MantraforaMiracle:DhanDhanRamDasGur
OngNamobyNirinjanKaur
PavanGurubyGurushabdSingh
Page49
RESOURCES
www.kundaliniresearchinstitute.org. Your source for Kundalini Yoga as taught by Yogi
Bhajan
ANCIENTHEALINGWAYS18003592940www.ahealingways.com
www.spiritvoyage.com
NotetotheReader
HANDOUTS
Please keep in mind that while it is excellent to give HANDOUTS to
students, we want to honor the copyrights of others by not Xeroxing and
circulatingmaterialfromotherspublishedbooksandmanuals.
QUESTIONS?
Feelfreetocontactmepersonallywithanyquestionsaboutteaching
beginners.Blessingstoeachandallofyou!SatNam.
Shakti Parwha Kaur Khalsa

sparwha@sbcglobal.net
Page50
YOGI BHAJAN SPEAKS

Excerpts from the Annual International Kundalini Yoga
Teachers Association Teachers Conference
YOUR JOB IS TO ELEVATE THE BEING OF THE PERSON.

Teacherhasonlyonequalification:Byteacherssight,bytouch,byspoken
word,thepersonshouldbeuplifted.Thiscanonlyhappyifyoudonotcater
totheperson,personality,andenvironments.Youtalktothesoulandyour
soletalkisbasedonthesoul,andyourprojectionisintothesoul,nottothe
head, not to the heart, not to the sexuality. All that bsyou people get
intoashumanbeingswillneverletyoubeclear,consciouspeople
YOU ARE A CREATURE AND GOD IS YOUR GUIDE. THEREFORE,

HESITATE NOT TO PUT GOD IN EVERYTHING.
Page51

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TOOL KIT FOR TEACHING BEGINNERS

SHAKTI PARWHA KAUR KHALSA

THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT. IF YOU CANNOT PRACTICE

TEACH WHAT YOU KNOW, AND TEACH PEOPLE TO RELAX.

GET UP IN THE AMBROSIAL HOURS, WHEN THE SUN IS AT A SIXTY DEGREE

CLASS ONE OUTLINE

BREATH OF LIFE IS YOUR LIFE

CLASS ONE NOTES

BREATH OF LIFE IS YOUR LIFE

CLASS ONE: BREATH OF LIFE IS YOUR LIFE

CLASS TWO OUTLINE

CLASS TWO NOTES

APANA, DIGESTION AND ELIMINATION

CLASS TWO: CREATURES OF HABIT

CLASS TWO: CREATURES OF HABIT

CLASS TWO: CREATURES OF HABIT

CLASS TWO: CREATURES OF HABIT

CLASS THREE OUTLINE

WHERE ARE YOU AT?

CHAKRAS AND THE KUNDALINI

CLASS THREE NOTES

WHERE ARE YOU AT?

CHAKRAS AND THE KUNDALINI

CLASS THREE: WHERE ARE YOU AT?

CLASS THREE: MANTRA SHEET

EK ONG KAR SAT NAM SIRI WAHE GURUarethecodewords,thephonenumberifyoulike,which

CLASS THREE: WHERE ARE YOU AT?

SecondChakra Svadisthana Water Creativity

The Upper Triangle

CLASS FOUR OUTLINE

(AND NOBODY IS A HEALER)

CLASS FOUR NOTES

(AND NOBODY IS A HEALER)

CLASS FOUR: EVERYBODY IS A HEALER

CLASS FOUR: EVERYBODY IS A HEALER

CLASS FIVE OUTLINE

HOW TO HAVE A REALLY GOOD

CLASS FIVE NOTES

HOW TO HAVE A REALLY GOOD

CLASS FIVE: HOW TO HAVE A REALLY GOOD

CLASS FIVE: HOW TO HAVE A REALLY GOOD

CLASS FIVE: HOW TO HAVE A REALLY GOOD

CLASS FIVE: HOW TO HAVE A REALLY GOOD

CLASS FIVE: HOW TO HAVE A REALLY GOOD

CLASS SIX OUTLINE

GREAT DAY IN THE MORNING!

CLASS SIX NOTES

GREAT DAY IN THE MORNING!

CLASS SIX: GREAT DAY IN THE MORNING!

APPENDIX: MEDITATION FOR TEACHERS

(Of course everyone is already on a spiritual path whether

WE ARE BORN SPIRITUAL BEINGS. OUR ASSIGNMENT ON THIS PLANET IS TO

SEVEN STEPS TO HAPPINESS

Sacrifice brings us happiness, because it makes us Godlike. In ancient

GOD, RELIGION AND KUNDALINI YOGA

KUNDALINI YOGA IS NOT A RELIGION. However,itisaSacredScience;becauseweare

SADHANA, ARADHANA, PRABHUPATI

SAMSKARAS, KARMA AND DHARMA

THREE MEDITATIONS TO ELIMINATE STRESS:

KUNDALINI YOGA KRIYA

2008 Kundalini Research Institute

KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS

KUNDALINI YOGA KRIYA