Getting Started

If you only know one kriya, then share that. Just teach it. Every student is a teacher.
-Yogi Bhajan

Always begin your practice by tuning in with Ong Namo

Dont know which kriya to

practice? Why not choose
one that is aligned with the
energy of the day.

Guru Dev Namo and end the set with the Longtime
sunshine song.
When doing a kriya always follow it in the order given. The

time of the exercises can be reduced but not increased.

If music is indicated in a yoga set it is recommended that

you use 3HO music, which is vibrationally compatible with

Kundalini Yoga. If you do not have the music you can use
elevating or relaxing music without vocals.
Drink water after your practice to balance and ground

yourself.
For Women: During the heaviest part of your monthly

menses and after the third month of pregnancy, avoid

the following postures: Bow, Camel, Locust, Root Lock,
Shoulder Stand, Plow, Leg Lifts and Breath of Fire.

Breath

Each day of the week has its own energy.

Monday

Moon

Emotion

Tuesday

Mars

Energy

Wednesday

Mercury

Business communication

Thursday

Jupiter

Expansion & deep thought

Friday

Venus

Love, sensuality

Saturday

Saturn

Karma, discipline

Sunday

Sun

Purity & energy of self

You live by your breath. You are born by the breath and you die when the breath leaves you. The focal point of your
being is the breath. - Yogi Bhajan

By changing your breath pattern you can change your mind. The
breath and its movements are connected to the movements of
all emotions and thoughts.

Left Nostril Breathing

Relaxes.
Lowers the bodys temperature and blood pressure.

Right Nostril Breathing

Energizes.
Raises the bodys temperature and blood pressure.

Sitatli Breath
Curl your tongue into a U shape. Inhale through the tongue
and exhale through the nose.
Powerful cooling effect.
Lowers fevers.
Aids digestion.

Long Deep Breathing

Relaxes and calms.
Increases the flow of prana.
Reduces and prevents the build-up of toxins in the lungs.
Brings the brain to a new level of alertness.
Cleanses the blood.
Energizes, and increases vitality.
Aids in speeding up emotional and physical healing.
Aids in fighting addictions.
Gives capacity to manage negativity and emotions,
supporting clarity, and patience.

Breath of Fire
Releases toxins and deposits from the lungs, blood vessels
and cells.
Expands the lung capacity.
Strengthens the nervous system.
Strengthens the navel point.
Increases endurance.
Increases oxygen delivery to the brain.
Boosts the immune system.

Meditation & Mantra

Meditation is not what you do in the morning, thats practice. Meditation

is the daily result of that practice. - Yogi Bhajan

The best time to meditate is between 4-7 a.m. or 2 1/2

hours before sunrise when all is quiet. Another optimal
time is between 4-7 p.m., when the sun is setting or
before going to sleep.

Meditation Minutes
3 minutes: Affects the aura, circulation and blood stability.
11 minutes: Affects the nerves and the glandular system.
22 minutes: Balances the 3 minds and they begin to work together.
31 minutes: Allows the glands, breath, and concentration to affect all the
cells and rhythms of the body. Affects the elements in the
body.
62 minutes: changes the grey matter in the brain. Your subconscious and
your positive projection are integrated.
2 1/2 hours: Holds the change in the subconscious mind through the
cycle of the day.

Meditation Days
40 days: Changes an old habit into a more positive one.
90 days: Confirms the new habit in you.
120 days: The new habit is who you are.
1000 days: You have mastered the new habit.
Mastery of a meditation means that the state of mind you are in during
the meditation becomes immediately accessible to you just by thinking
about it.

Meditation for Prosperity

Har Har
Creative Infinite, one of the aspects of God.
Sit in easy pose with a light neck lock.
Focus the eyes at the tip of the nose, through eyes 1/10th closed.
Hit the sides of the hands together. Alternate hitting the Jupiter (index)
finger, then the Mercury (pinky) fingers together.
Time: 3 minutes if working, 11 minutes if you dont work.

For Mantra Pronunciation:

on the top Menu at

www.kundaliniresearchinstitute.org look for:
Tools for Students and Teachers,
click on it and then choose,
The Aquarian Teacher Mantra Pronunciation:
on that page, you can choose to listen or to
download the mantra to your desk top.

Seed Mantra
SAT means Truth, unchanging universal truth. It is
the vibration that is ever-present.
NAM means name, identity, to name, to call upon, to
identify with.
SAT NAM means Truth is my identity.
When we chant Sat Nam (out loud or internally), we
resonate with our true identity, with our own truth.
Greeting others with the salutation Sat Nam, we
acknowledge the others true identity and our mutual
divine identities.

Adi Shakti Mantra

Ek Ong Kaa
Sat Naam
Siree
Wha-hay Guroo
There is One Creator who has created this Creation.
Truth is His name. Ecstatic beyond words is his
wisdom and guidance.
The Adi Shakti Mantra, also called Long Ek Ong
Kars or Morning Call initiates the kundalini and the
relationship between our soul and the Universal
Soul. Opens the chakras and energizes your higher
awareness.

Wahe Guru Mantra

is the Guru Mantra, the mantra of ecstasy. It is not
translatable but chanting it elevates the spirit.

Mantra for Protection

Aad guray nameh
Jugaad guray nameh
Sat guray nameh
Siri guru dayv-ay nameh
I bow to the primal wisdom.
I bow to the wisdom through the ages.
I bow to the true wisdom.
I bow to the great unseen wisdom.
For protection in the 4 directions chant this mantra before
driving, biking, walking or whenever you feel the need.

Mantra for Healing

Ra Ma Da Sa Sa Say So Hung
Sun, Moon, Earth, Infinity I am Thou
A great mantra to chant anytime you are sick of feel illness
coming. The sound of your own voice is a very powerful tool.
If you have the mantra on CD set the mantra to repeat and let
it work its magic while you sleep.

Off the Mat

b After working for a few hours on the computer, take a break
and wash your hands in cold water. This protects your
nervous system from the effects of the magnetic field of the
computer.

b Hum along with music. Humming is soothing to the nerves.

If you need to let out tension, sing along with your favorite
music as loud as you want.

b If someone cuts you off, instead of getting upset, be happy

that you were able to let the person in.

b When you feel tired or depressed, drink a glass of water.

Water helps to change emotions.

b Drink a glass of water before bed a dehydrated brain

makes for a restless sleep.

b Try sleeping on your right side as it ensures you breath

more through your left nostril which relaxes the mind.

b If you are restless try doing 108 frogs.

b Need a quick boost of energy? Try 3 minutes of breath of
fire.

Mudras
GYAN MUDRA:
The tip of the thumb touches the tip of the index
finger, stimulating knowledge and ability. The
index finger is symbolized by Jupiter, and the
thumb represents the ego. Guyan Mudra imparts
receptivity & calm.
SHUNI MUDRA:
Tip of middle finger (symbolized by Saturn)
touches the tip of the thumb, giving patience.
SURYA or RAVI MUDRA:
Tip of the ring finger (symbolized by Uranus or
the Sun) touches the tip of the thumb, giving
energy, health and intuition.

BUDDHI MUDRA:
Tip of little finger (Mercury) touches tip of thumb
for clear and intuitive communication.

b Practice gratitude by writing your blessings in a journal or

by being grateful for at least 10 things each night before
going to sleep.

b Bring a peaceful energy to your home by playing mantra

music.

b Put your energy and money where your values are...

Spend time with friends and family instead of watching
television.
Walk or bike instead of driving.
Say no when you want to.
Buy organic food when possible.
Buy local to support local farmers and businesses.
Donate to your favorite charities.

b Sweat and laugh every day!

10 Bodies

6
Kundalini Yoga
Yoga Notes
Notes
Kundalini

The 10 Spiritual Bodies

-According to Yogic ScienceAnother way in which our energy manifests on the physical plane is through our 10
Bodies. Yoga can help to awaken these 10 bodies. This chart summarizes the role of
each body and the challenges we can face when they are not functioning properly.

Body
Soul Body
Positive Mind
Negative
Mind
Neutral Mind
Physical Body
Arc line
Aura

Pranic Body

Role

Challenge

Your essence, everlasting, beyond time

& space
Analyzes how to use info to move
projects forward and accomplish goals,
optimism
Alarm system for danger, what needs to
be avoided to keep moving forward
Relationship without attachment, weighs
the information from positive & negative
mind & leads to best decision

To balance head and

heart
Tendency towards
idealism, & succumbing to
negative mind
Tendency to see things in
a negative light.

The temple of your spirit

Integrity manifested, your halo on
which your past actions and destiny are
written
Projection of light and energy which
changes subtly with each thought, act
or feeling
Circulatory system for 10 bodies,
receiving energy from universe &
transforming to thought, actions &
creativity

Indecision, or difficulty
seeing larger picture.
Inner and outer realities
are out of balance.
Difficulty in meditation,
focus and using intuition
Energy drain from others,
feeling overwhelmed by
outside influence
Fearful, defensive,
sluggish or weak

Subtle Body

Seeing beyond the obvious, gives great

finesse and powerful calmness

Nave or easily fooled,

unintentionally crude or
unrefined in speech and
behavior

Radiant Body

Radiant sphere of light gives you

spiritual royalty and grace, magnetic
presence, healing others at a distance

Fear of conflict and

ineffectiveness

From a practical perspective, the real beginning of all disease is on a spiritual level,
which then penetrates at the mental level, and finally manifests on the physical level.
To learn more about your own spiritual health check out your TANTRIC
NUMEROLOGY at: http://www.3ho.org/clients/3HO/numerology.nsf/WebEntry?OpenForm

real focustraining.com
May the longtime sunshine upon you, all love surround you and the pure light within you, guide your way on...

Sets & Meditations

CHAPTER 29Teachers Favorite Sets

Sat Kriya

HOW TO DO SAT KRIYA

Sit on the heels with the arms overhead and palms together. Interlace
the fingers except for the index fingers, which point straight up. Men
cross the right thumb over the left thumb; women cross the left thumb
over the right. Chant SAT and pull the Navel Point in; chant NAAM
and relax it.
Continue at least 3 minutes (or whatever time is specified in the
kriya.) Then inhale, apply Root Lock (mulbandh) and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. Mentally allow the energy to flow through the top of the skull.
Exhale, hold the breath out and apply all the locks (mahabandh). Inhale
and relax.
NOTE: Whenever Sat Kriya is done in a Kundalini Yoga kriya, the rule of
thumb is to apply Root Lock on the inhale and mahabandh on the
exhale, even though it may not be specified.
You may build the time of the kriya to 31 minutes, but remember to have a long, deep relaxation immediately afterwards. A good
way to build the time up is to do the kriya for 3 minutes, then rest
2 minutes. Repeat this cycle until you have completed 15 minutes
of Sat Kriya and 10 minutes of rest. Finish the required relaxation by
resting an additional 15-20 minutes. Do not try to jump to 31 minutes because you feel you are strong, virile or happen to be a yoga
teacher. Respect the inherent power of the technique. Let the kriya prepare the ground of your body properly to plant the seed of higher experience. It is not just an exercise, it is a kriya that works on all levels of
your beingknown and unknown. You might block the more subtle
experiences of higher energies by pushing the physical body too much.
You could have a huge rush of energy. You may have an experience of
higher consciousness, but not be able to integrate the experience into
your psyche. So prepare yourself with constancy, patience and moderation. The end result is assured.
If you have not taken drugs or have cleared your system of all their
effects, you may choose to practice this kriya with the palms open,
pressing flat against each other. This releases more energy than the
other method. It is generally not taught this way in a public class
because someone in the class may have weak nerves from drug use.
Notice that you emphasize pulling the Navel Point in. Dont try to
apply mulbandh. Mulbandh happens automatically if the navel is
pulled. Consequently, the hips and lumbar spine do not rotate or flex.
Your spine stays straight and the only motion your arms make is a
slight up-and-down stretch with each Sat Naam as your chest lifts.

348

KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 1

COMMENTS:
Sat Kriya is fundamental to Kundalini yoga and
should be practiced every day for at least 3 minutes. Its
effects are numerous.
This exercise works directly on stimulating and channelizing the kundalini energy, so it must always be practiced with the mantra Sat Naam.
Sat Kriya strengthens the entire sexual system and
stimulates its natural flow of energy. This relaxes phobias
about sexuality. It allows you to control the insistent
sexual impulse by rechannelizing sexual energy to creative and healing activities in the body.
People who are severely maladjusted or who have
mental problems benefit from this kriya since these disturbances are always connected with an imbalance in the
energies of the lower three chakras.
General physical health is improved since all the
internal organs receive a gentle rhythmic massage from
this exercise.
The heart gets stronger from the rhythmic up-anddown of blood pressure you generate from the pumping
motion of the Navel Point.
If you have time for nothing else, make this kriya part of
your daily promise to yourself to keep the body a clean
and vital temple of God.

COPYRIGHT YOGI BHAJAN 2003

kundalini
yoga

Body Adjustment to Elevate the Spirit

Taught by Yogi Bhajan on July 2, 1984
at Womens Camp in Espaola, New Mexico

Disease comes from structural change.

This is the oriental, ancient way of looking
at it. This body and its bones have no
screws and bolts. They are held together
by tissue and by muscle. During ones
life many movements occur in the body
simultaneously influencing the action of
the muscles. Certain muscles are stronger
and hold the skeleton in a different way
than the other muscles. This can lead
to physical problems. Life becomes
imbalanced and irritation sets in. The whole
body structure is responsible for ones
elevation, for ones being-ness. A car has
its gas, it has transmission, and it starts.
If one part is missing, or if just a little air
does not get to the gas, it dies. It is the
same with the body.
This set will keep you out of trouble.
This is how you can elevate your spirit by
adjusting your body.

1A

1B

1. Lie down flat on the back with the

hands clasped under the neck (1A).
Keeping the heels together, raise both legs
to 90 degrees as you inhale. Be sure to
press your lower back into the floor before
and during the lift, and lift from the navel.
Lower the legs as you exhale (1B).

Do not bend the knees. But if you dont

have the abdominal strength to keep the
legs straight, use your hands to provide
leverage for your back by placing them on
the floor under your buttocks. You can start
with 54 repetitions and, with practice, build
up to 108 repetitions. If you have back
problems, please check with your doctor
before practicing this exercise.

2A

3A

4A

2B

3B

4B

2. Come into Triangle Pose (2A). The palms

of the hands and the soles of the feet are
on the ground, with the feet about hipwidth apart. Create a straight line between
your wrists and your hips, and from your
hips to your heels. Pull the chin in and
elongate the back of the neck. Roll the
armpits toward each other. Smoothly begin
to move the body into Cobra Pose. In Cobra
Pose your palms are flat on the ground and
your body is arched up through the upper
back. The feet are together. The shoulders
are pressed down and the neck is long (2B).
32

July.AT.6.indd 32

Move smoothly from Triangle to Cobra to

Triangle, etc. Do not bend the knees. Keep
the arms straight in Cobra Pose. if you have
sufficient strength and flexibility, otherwise
you may keep the arms bent with the
elbows in towards the sides of the body.
You can start with 21 repetitions and build
up to 52 repetitions with practice.

down your legs as you can reach) (3A).

Inhale in this position, and exhale as
you lengthen the spine and bend farther
forward. The head stays in line with the
spine. Try to get the belly to the thighs
rather than the head to the knees (3B).
Move up and down, inhaling up, exhaling
down. Repeat 108 times.

3. Sit with your legs straight out in front

of you. Flex the feet and engage the leg
muscles as you reach forward from the
navel and grab on to your toes (or as far

4. Sit in Rock Pose* and interlace the

fingers behind the neck (4A). Twist the
torso and head to the left and right (4B).
Repeat 108 times to each side.

Aquarian Times featuring Prosperity Paths

6/6/06 2:33:09 PM

5A

5B

5. Come onto your hands and knees. Relax

the spine down and raise the head up
on the inhalation (Cow Pose) (5A). Open
the heart and raise the chin up without
scrunching the back of the neck. On the
exhalation, arch the spine up and lower the
head (Cat Pose) (5B). Repeat 108 times.

8. Remain in Rock Pose and reach one arm

forward as if reaching out and grabbing
energy. Then pull it back in, while reaching
forward with the other arm. The movement
is rapid and fluid. The shoulders and trunk
move slightly in a churning motion. Chant
Sa as one arm reaches forward, Ta as you
pull that arm back and the other arm reaches
forward, Na as the first arm reaches forward
again, and Ma as the second arm reaches
forward again. Continue for 5 minutes.

This set is published in the Fountain of

Youth, available from Sumpuran Kaur, (505)
367-1302, sumpurankaur@kiit.com. All
roceeds go towards Womens Camp.
* See Glossary, p. 45.

6. Come into Rock Pose. Keep the spine

straight and let the head hang down
towards the chest. Relax the neck muscles
as you circle the head, bringing the ear
towards the shoulder, continuing to the
back, around to the other shoulder, and
back around to the front with the head
towards the chest. Roll the head around on
the neck rapidly in one direction 52 times,
and then in the opposite direction 52 times.

9. Sit in Easy Pose with your hands on

your knees. Begin grinding your trunk in
a circular motion, in a counter-clockwise
direction. Continue for 3 minutes.

7. Still in Rock Pose, bend at the waist

from side to side. As you bend to the left,
your right arm will arch over your head,
stretching in the direction of the bend.
Then stretch to the right with your left arm
reaching over your head. Repeat 52 times
to each side. This exercise is for the liver,
spleen, colon, and to eliminate gas.

10

10. Lie down flat on your back. Close your

eyes and relax to the sound of the gong
(CDs available at www.a-healing.com and
www.spiritvoyage.com). Continue for 10
minutes. Get ready for a journey into your
inner self and float in space. You will gain a
tremendous amount of energy. +

Always consult your physician before beginning any exercise program. Nothing in
Aquarian Times featuring Prosperity Paths is to be construed as medical advice. The
benefits attributed to the practice of yoga come from the centuries-old yogic traditions.
Results will vary with individuals.
33

July.AT.6.indd 33

6/6/06 2:33:13 PM

1:25 PM

Page 27

Now
If your answer is Yesstay
with me here on this page.
Youre on the FIRST PATH.
If the answer was No
then go to page 30
Youre on the SECOND PATH.
I have talked with many students about
weight loss during my many years of
teaching. It has led me to this conclusion: When there is not a medically
diagnosed physical imbalance, weight
gain is as much about an inner process
of life and discovery as it is about what
you eat, how you look, and what you
consider an ideal body image. Weight
gain can be about protecting yourself
with extra padding. Your fat cells are
lipids and water. Water is a psychic
capacitor. It holds energy. The protection may be from daily work-related
stress or from current or past emotional trauma that is resurfacing. It requires
you to be patient with yourself: no
crash diets, no daily weighing on the
bathroom scale, and a regular sadhana
of being kind to yourself and doing the
Kriya for Physical and Emotional
Clearing below. I also recommend:

FEATURES

21/6/04

FIRST
PATH
A Kriya for
Physical and
Emotional Clearing

Chanting Guru Guru Wahe Guru, Guru

Ram Das Guru daily for 11 minutes.
There are wonderful versions that
you can chant with on CDs by
Snatam Kaur, Singh Kaur, Sada Sat
Kaur, Gurudass Singh, and Mata
Mandir Singh.2
Exercise regularlydaily walking for
20 to 30 minutes is excellent.
Eat a normal, healthy, and balanced
diet: 10 to 20 percent of your calories
coming from fat, 10 to 20 percent
coming from protein, and the rest
coming from vegetables, fruit, and
complex carbohydrates.
Drink plenty of pure water as well.
This is especially important if you are
doing a higher protein diet, which
may be hard on the kidneys. As a general rule of thumb, drink one half your
body weight in ounces of water a day.
* See Glossary pages 85-86
2

Available through www.a-healing.com

or www.spiritvoyage.com

This series is excellent for digestion

and elimination. Yoga works on many
levels. For optimal health, you need to
move food, emotions, and life circumstances through your system in a timely way. If you are stuck, this series can
re-establish flow and, as a result, bring
you more energy and vitality. Sitting in
Easy Pose, with the spine straight,
chant the tune-in mantra Ong Namo
Guru Dev Namo three times.

1. High Knee-Lift Walk. Come standing.

Keep the back straight as you inhale
and lift the left knee up high and as
close to the chest as possible. Exhale
and lower the knee down. Inhale and lift
the right knee up high and as close to
the chest as possible, exhale and lower
the knee down. Continue marching in
place. Keep the arms relaxed at the
sides. (3 minutes)

27

AQUARIAN TIMES | Summer 2004

25-32_DPPS

25-32_DPPS

21/6/04

1:25 PM

Page 28

2. Diaphragm Lifts. Remain standing.

Bend forward and place the hands on
the knees. Bend the knees slightly.
Inhale and then exhale. Holding the
breath out, pull up on the diaphragm
(by making a concave area under the rib
cage) and then release the diaphragm
several times in a row, in a very steady
rhythmic movement. Inhale when needed, then exhale and hold the breath out
and continue. (3 minutes)

FIRST PATH

3. Pelvic Grind Left. Sitting in Easy

Pose, place your hands on your knees
and begin grinding yourself in a big
smooth circle, going to the left. Lift the
chest up high as you come forward,
and let the chest collapse and the
pelvis tilt backwards as you go back.
Keep the chin level (parallel) to the
ground in both positions. Breathe normally. (90 seconds)
4. Pelvic Grind Right. Repeat exercise
3, grinding to the right. (90 seconds)
5. Wide Leg Stretch Left. Stretch both
legs straight out in front of you and
then separate the legs until they are
wide apart. Bring the torso upright and
turn it to the left. Stretch forward and
down over the left leg. Hold on to your
shin, ankle, or foot with both hands.
Keep the spine straight, the head in line
with the spine. Stretch until you feel
gently challenged. Hold it steady, no
bouncing. Long Deep Breathing.*(2
minutes)

3&4

6. Wide Leg Stretch Right. Repeat exercise 5 to the right side. (2 minutes)

AQUARIAN TIMES | Summer 2004

5&6

28

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Page 29

7. Short Relaxation. Come out of this

position and rest on your back. Lie
down flat, have the arms by the sides
with the palms up, the eyes gently
closed, and the breath soft and normal.
Have the knees up slightly for comfort,
if needed. (1 minute)
8. Leg Thrusts. Remain on the back,
with arms by the sides and turn the
palms face down. Bring both knees to
the chest. Alternately straighten the
legs in a thrusting motion with the toes
pointed. Keep the feet twelve to eighteen inches off the ground. Place the
hands under the hips for support,
if needed. Powerful Deep Breaths.
(1 minute)
9. Short Relaxation. Come out of this
position and rest on your back. Lie
down flat, have the arms by the sides
with the palms up and the eyes gently
closed. Breathe softly and normally.
Have the knees up slightly for comfort,
if needed. (1 minute)
10. Bow Pose. Roll over onto your
stomach. Reach back and catch the
tops of the feet or the ankles with the
hands. Push out with the shins and pull
in with the arms, keeping the elbows
straight. Lift the chest off the ground,
and if you are able, also lift the thighs
off the ground. The head is up and
back. Now, if possible, begin rocking
like a rocking horse with Breath of
Fire.* (90 seconds)

7 & 9 & 13

10

13. Deep Relaxation. Come out of the

position and rest on your back. Lie
down flat, have the arms by the sides
with the palms up, and the eyes gently
closed. Breathe softly and normally.
Have the knees up slightly for comfort,
if needed. (7 to 11 minutes).

11

11. Baby Pose with Dragon Tail. Come

into Rock Pose* and place the forehead
on the ground. The arms are by the
sides, hands next to the ankles, with
the palms up. In this position begin
moving the hips as though you had a
big heavy dragons tail. Slowly move
the hips from side to side. Breathe normally. (2 minutes)
12. Cooling Relaxing Breath (Sitalee
Pranayam). Sit in a comfortable crosslegged position, place the hands in
Gyan Mudra* at the knees, and stick
out your tongue. Make a tunnel (or a
taco) out of your tongue and begin to
inhale very slowly and deeply through
the rolled tongue and to exhale equally
slowly through the nose. Breathe slowly and deeply. (4 minutes)

12

* See Glossary pages 85-86

29

AQUARIAN TIMES | Summer 2004

25-32_DPPS

Kriya for Awakening to Your Ten Bodies p.1

The Ten Bodies are:

Soul Body
Negative Mind
Positive Mind
Neutral Mind
Physical Body
Arc Line
Auric Body
Pranic Body
Subtle Body
Radiant Body
1) Stretch Pose. Lie on the back with the arms at your
sides. Raise the head and the legs six inches, and the
hands six inches with the palms facing each other slightly
over the hips to build energy across the Navel Point.
Point the toes, keep your eyes focused on the tips of the
toes and do Breath of Fire. 1-3 minutes.
2) Nose to Knees. Bring the knees to the chest, with the
arms wrapped around the knees. Tuck the nose between
the knees, and begin Breath of Fire. 1-3 minutes.
3) Ego Eradicator. Sit in Celibate Pose or Easy Pose.
Raise the arms to a 60 angle. Curl the fingertips onto the
pads of the palms. Thumbs aim at each other above the
head. With eyes closed, concentrate above the head, and
do Breath of Fire. 1-3 minutes. To end, inhale, touch the
thumbtips together overhead. Exhale and apply
mulbandh. Inhale and relax.
4) Life Nerve Stretch. Sit with the legs stretched wide
apart. With arms overhead, inhale. Then exhale, stretch
down and grab the toes of the left foot. Inhale, come
straight up; then exhale and stretch down over the right
leg and grab the toes. Continue 1-3 minutes.

The Teachings of Yogi Bhajan 2008

Kriya For Awakening to Your Ten Bodies p.2

5) Life Nerve Stretch. Continue to sit with the legs

stretched wide apart. Hold onto the toes of both feet,
exhale as you stretch down bringing the forehead to the
floor, then inhale as you come sitting up. 1-3 minutes.
6) Spinal Flex (Camel Ride). Sit in Easy Pose. Grab the
shins in front with both hands. Inhale. Flex the spine
forward and rock forward on buttocks. Then exhale, flex
the spine backwards and roll back on buttocks. Keep the
head level and arms fairly straight and relaxed.
1-3 minutes.
7) Spinal Flex (Camel Ride). Sit on the heels. Place the
hands flat on the thighs. Flex the spine forward on the
inhale, backward on the exhale. Focus at the Third Eye
Point. 1-3 minutes.
8) Spinal Twist. Still on the heels, grasp the shoulders
with the fingers in front, thumbs in back. Inhale and twist
to the left, exhale and twist to the right. Keep the elbows
high, and parallel to the floor. (Do not reverse.)
l-3 minutes.
9) Grasp the shoulders as in the previous exercise. Inhale
and raise the elbows up so that the backs of the wrists
touch behind the neck. Exhale and lower the elbows to
shoulder height, and repeat. 1-3 minutes.
10) Arm Pumps. Interlace the fingers in Venus lock.
Inhale and stretch the arms up over the head, then exhale
and bring the hands back to the lap. 1-3 minutes.

The Teachings of Yogi Bhajan 2008

Kriya For Awakening to Your Ten Bodies p.3

11) Alternate Shoulder Shrugs. Sit in Easy Pose with the

hands resting on the knees. Inhale and shrug the left
shoulder up. Exhale and raise the right shoulder up as you
lower the left shoulder. Continue for 1 minute. Then,
reverse the breath so that you inhale as you shrug the
right shoulder up, exhale as you shrug the left shoulder
and lower the right shoulder. Continue for 1 minute.
12) Shoulder Shrugs. Inhale and shrug both shoulders up,
exhale down. 1 minute.
13) Neck Turns. Remain sitting in Easy Pose hands on the
knees. Inhale, and twist your head to the left, and exhale
and twist it to the right, like shaking your head "no".
Continue for 1 minute. Then reverse your breath,so that
you inhale and twist to the right; exhale and twist to the
left. Continue for 1 minute. lnhale deeply, concentrate at
the Third Eye, and slowly exhale.
14) Frog Pose. Squat down so the buttocks are on the
heels. The heels are touching, and off the ground. Put the
fingertips on the ground between the knees. Keep the
head up. Inhale, straighten legs up, keeping the fingers on
the ground. Exhale and come back squatting down, face
forward. The inhale and exhale should be strong.
Continue this cycle 54 times.
15) Deeply relax on the back.
Laya Yoga Meditation
Sit in Easy Pose with the hands on the knees in Gyan
Mudra (thumb and index finger together.) Chant Ek Ong
Kaar(uh) Saa-Taa-Naa-Maa(uh) Siree Wha(uh) Hay
Guroo. On Ek pull the navel. On each final uh lift the
diaphragm up firmly. The uh sound is more of a
powerful movement of the diaphragm than a pronounced
purposeful projected sound. Relax the navel and abdomen
on Hay Guroo. This is a 3-1/2 cycle meditation. With the
breath, visualize the sound spiralling up from the base of
the spine to the top of the head in 3-1/2 circles.
11-31 minutes.
The Teachings of Yogi Bhajan 2008

More Great SetsCHAPTER 29

Sets & Meditations

Magnetic Field & Heart Center

1) Heart Center Opener. Sit in Easy Pose. Hold the arms up at a 60 degree angle
with wrists and elbows straight, palms facing up. Begin Breath of Fire for 1 minute.
Then inhale, hold the breath and pump the stomach in and out 16 times. Exhale,
relax the breath. Continue the cycle for 2 to 3 minutes.
This exercise builds the psycho-electromagnetic field. If the elbows bend, the psycho-electromagnetic field will not be strengthened properly. If the exhale after pumping the stomach is rough or gasping, then the magnetic field is very weak.

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2) Immediately sit on the heels with arms parallel to the ground at the sides. Let
the hands hang limp from the wrists. Begin Breath of Fire for 3 minutes. Inhale,
hold, exhale, and relax.
The second exercise is for the heart.
3) Stomach Pumps. Sit on the heels. Spread the knees wide apart and lean back
60 degrees from the ground. Support the body with arms straight down in back.
Tilt the neck back, inhale, hold the breath, and pump the stomach in and out until
the breath can be held no longer. Exhale. Continue for 1 to 2 minutes. Then, tilt
the spine back further to 30 degrees and continue the breathing cycle for another
1 to 2 minutes.
This stimulates the thyroid, parathyroid and navel center. If you practice these, you
will never need cosmetics. A smooth, radiant complexion and a glow in the eyes
and face is a natural by-product of this exercise.

4) Ong Sohung. Still sitting on the heels with knees widespread, put the forehead
on the ground with arms stretched forward and relaxed, palms together. After 1
minute, begin long deep breathing for 2 minutes. Then for 2 minutes chant:
ONG, ONG, ONG, ONG. SOHUNG, SOHUNG, SOHUNG, SOHUNG
This 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 like alcohol and
marijuana.

5) Life Nerve Stretch. Grab the toes with legs slightly spread. Inhale, exhale and
reach down as you lenghten the core of the spine, bending forward from the navel.
Head comes down last. Hold for 1 minute.
This is for balance.
6) Back Platform. The body is straight with the heels on the ground and the upper
portion of the body held up by straight arms. Drop the head back and begin Breath
of Fire. Back Platform Walk: After 30 seconds, begin to "waIk" with the legs
wider apart until they are spread wide. Walk them back together again and continue "walking" while doing Breath of Fire for 30 more seconds. Inhale, exhale and
move immediately into a front stretch holding the toes for 1 minute.
Relax on the back for 3 minutes.
This is for the thyroid, lower back, and heart.

COPYRIGHT YOGI BHAJAN 2003

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CHAPTER 29More Great Sets

Sets & Meditations

Magnetic Field & Heart Center

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7) Maha Mudra. Sit on the left heel, stretch the right leg forward and grab the
right big toe with the right middle and index fingers, thumb pressing the big
toenail. Pulling back on the toe, grab the foot with the left hand. Keep the chin
tucked into the chest, spine straight, and eyes fixed on the big toe. Inhale
deeply. Exhale and hold the breath out for 8 seconds keeping mulbandh and
Diaphragm Lock tightly pulled. Inhale. Continue for 3 minutes. Relax for 5
minutes on the back.
Maha Mudra is called the great seal of yoga. Its effects fill pages. This exercise can be practiced by itself.

8) Alternate Leg Lifts. Lie on the back. Stretch the arms overhead on the
ground. Raise the left leg 90 degrees and begin Breath of Fire for 1 minute.
Switch to the right leg for 1 minute, continuing Breath of Fire. Then raise both
legs 12 inches only and keep up the Breath of Fire for 1 more minute. Relax
for 2 minutes.
This balances prana and apana.
9) Shoulder Stand. Slowly come into Shoulder Stand. Spread the legs wide and
begin Breath of Fire for 3 minutes. Relax on the back for 3 minutes.
This is for the thyroid gland.

10) Alternate Head & Leg Lifts. Lie on the back. Inhale and lift both legs six
inches. Arms should be straight up from the shoulders with the palms facing
in. On the exhale let both legs down and bring the head up pressing the chin
on the chest. Continue 3 minutes with long deep breathing. Relax 2 minutes.
This is for the Heart Center.
11) Neck Rolls. Sit in Easy Pose and hold opposite elbows across the chest.
Roll the head in a slow figure 8 for 30 seconds in one direction, then 30 seconds in the other direction. Then inhale deeply, and bend forward to the
ground. Exhale and rise up as fast as possible. Rise up and down 10 times.
This is for the Heart Center.

10
12) Meditate by chanting:

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GOD & ME, ME & GOD, ARE ONE.

COMMENTS:
This set works on coordination and repair of the nervous system by stimulating the Heart Center. Your normal feeling of happiness, connection, and wellbeing 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. When you can keep up on all the
given times and are in a good posture for each exercise, continue the set each
day for 40 days as you master the mental poise and meditation of the full set.
This set is from Sadhana Guidelines.

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COPYRIGHT YOGI BHAJAN 2003