ERS MAN i ‘ ° ay it CaS A\K "ROUTINE MAINTENANCE A KUNDALINI YOGA AS TAUGHT BY YOGI BHAJANOWNER’S MANUAL FOR THE HUMAN BODY KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN, Compiled and Illustrated by Harijot Kaur Khalsa Managing Editor: Ardas Kaur Khalsa Editor: ‘MSS. Shakti Parwha Kaur Khalsa Layout ‘Andas Kaur Khalsa Ravi Te Singh Khalsa Word Processor: Gobind Kaui Khalsa Proofreader $5. $ada Sat Kaur Khalsa ComputerSupports Kigpal Singh Khalsa More copies of this manual may be obtained from ‘Ancient Healing Ways Catalog Tel, 800.359.2040 inside US ‘Tel. 505-747-2860 outside US Published by Kundalini Research Institute PO. Box 351149, Los Any Second edition © 1997 Yogi Bhajan. No portion of this mariual may be reproduced without the express written permission of the author, Please direct your inquiries to ‘ogi Bhajan, 20, Box 35119, Los Angeles, CA 35 ure nacasca Let icant erimestoe ACKNOWLEDGMENT The technology of Kundalini Yoga was brought to the West from India by the srace of Yogi Bhajan. The teachings in this manual ae entirely his gift to us. We wish to gratefully acknowledge his gift and inspiration to serve our highest human potential. Any errors or omissions inthis manual are due to the editors and illustrator and does not reflect upon the perfection and comprehensiveness of Yogi Bhajan’s teachings Although every effort has been made to communicate the technology of these classes, nothing replaces the experience of doing Kundalini Yoga with the Master, ‘Yogi Bhajan. The wisdom andl humor ofthe pre-exercse lectures and the commentary given while the exercises are being done can best be appreciated on audio or video tape, Many of the meditations were taught to background music while Yogi Bhajan played the gong, Tapes can be purchased from Golden Temple Enterprises, Box 13 Shady Lane, Espanola, NM. 67532 For information on @ Kundalini Yoga Teacher in your area, please call IKYTA. (International Kundalini Yoga Teachers Association) Tel. 505-753-0423 Internet: www.yogibhajan.com er ee re nent nnn nnnnebincClIRY BODY AND CAR MAINTENANCE GETTING STARTED - TOOLS YoU WILL NEED ROUTINE MAINTENANCE ‘Automatic Endurance in the Body Awakening Yourself to Your Ten Bodies Balancing the Vayus Complete Workout for the Total Seit Energize Your System Get Up and Get Going Wake Up the Body to Handle Stress & Strain Unknown Cause of Sickness Working on the Lower Spine Optimum Health Yoga for Circulation and Energy ELECTRICAL WIRING - OUR BRAIN AND NERVOUS SYSTEM To Relieve inner Anger Give Power to the Brain Nervous System Overhaul Left and Right Hemispheres of the Brain Mental Balance Colon CleanserENGINE OVERHAUL - MAINTAINING OUR ORGANS Take Away Stross Let the Liver Live Toning the Kidneys To Make the Skin Radiant Maintain the Spleen The Art of Equilibrium of the Stomach Strengthening the Stomach ‘THE IGNITION SYSTEM - REVVING UP THE GLANDS Build Up the Glandular System and Inner Organs To Build Stamina and Spark the Glandular System Glandular System Tune Up Balancing the Pineal, Pituitary, and Hypothalmus APPENDIX A - MUSIC The exerisosin his book are sa proved he insrctons are Toliowed caefly.Howove, the publishers and ators lactim al taby n connection wih the se of the formation ‘minal cases. you have any dose aslo he say ‘ol he exerci, const a doctor,pOvY aNv CaR MAiN1ENANUE Most people regularly tune-up their cars for peak performance and long life. Not so with their own physical body. We tune up ou cas, but forget that our own bod ies need the same devote attention and maintenance to give us the energy and well being necessary for living a full and happy life Kundalini yoga isan ancient science withthe technology to maintain and tane-up the human body so that it ean achieve peak performance at every age and stage of life 1 is this aspect of Kundalini yoga that suggested the “Car Maintenance” format for this manual, As car buffs and students of Kundalini yoga we just couldn't resist ‘oF ignore the parallels. Sometimes itis thought that improving one's sel i such serious business that no one is allowed to have fun in the process, In this manual we hhope that you'll get a chuckle out of our format an also take to heart the idea that your body is very important and needs a regula, daity tune-up. Enjoy yourselfGETTING STARTED ‘TOOLS YOU WILL NEED For Beginners... Ifyou are a beginning student of Kundalini Yoga, practicing for less than six months, or if you have been practicing, without the aid ofa certified 3HO Foundatic teacher, please read this introduction before you begin to practice from this instruction manval Sathana Guidelines ‘This manual has been prepared asa supplement and extension to Sadhana Guidelines, which contains a complete i th Kd Tne ete Yl Bsn, who brought the scence of Kuda Yoga to he Wet mate spec 4 _¥9Ba points. In addition there are thirty-two kriyas, or yoga sets, and fifteen meditations. For copies of this book contact, For copies of this manual and a free catalog. of si Catalog, Tel. 800-359-2940 i ilar products, please contact Ancient Healing Ways le US) or Tel. 505-747-2860 (outside US). Kundalini Yoga isa spiritual discipline which cannot be practiced without a teacher. However, itis not necessary for the teacher to be physically present when you practice. To establish a creative link with the Master of Kundalini Yogs ‘Yogi Bhajan, you should be sre to “tune-in” to his energy flow using the Adi Mantra, “Ong Namo Guru: Dev Namo.” For specific instructions, read the section called "Tuning-In”» sssentas evcus “The following pages contain many wonderful kriyas. To fully appreciate and receive the benefits ofeach kriya you will need mental focus. Unless you are directed to do otherwise, focus your concentration onthe “third eye point,” whichis between the eyebrows and one-half inch above. With your eyes closed, mentally locate this point by turning your eyes ‘gently upwards and inwards. Remain aware of your breath, your body posture, your movements, and any mantra you may be using, even as you center your awareness at the third eye point Linking the Breath With a Mantra A mantra isa ‘of sounds designed to elevate or modify consciousness by their rhythmic repetition. Many mantras ‘use words describing God and inspirational attributes. To fully utili the power of manta, link the mantra with your breath cycle. A common manta is Sat Nam (shymes with “But Mom), Sat Nam means “Truth is my identity.” Mentally repeat “Sat as you inhale, and “Nam” as you exhale. In this way you filter your thoughts so that each thought has a positive resolution, Mantra makes it easier to keep up strenuous kriyas and adds depth tothe performance of even the simplest kriya Pacing Yourself Many Kundalini kriyas involve shythmic movement, Begin slowly, keeping a steady rhythm. Inrease gradually, being, careful not to strain, Usually the more you practice an exercise, the faster you can go. Just be sure that the spine has become warm and flexible before attempting rapid movements tis important to be aware of your body and to be responsible for its well-being, Please consult your health practitioner before attempting any new exercise regime, including yoga.Concluding an Exercise Unless otherwise stated, an exercise is concluded by inhaling, holding the breath briefly, then exhaling and relaxing the posture. While the breath is being held, apply mool band or root lock, contracting the muscles around the sphincter, the sex organs and the navel point. This consolidates the effects of any exercise and circulates the energy to your higher centers. Do not hold the breath to the point of dizziness. I you start to feel dizzy or faint, immediately exhale { and relax ; Relaxation Between Exercises 3 An important part of any exercise isthe relaxation following it. Unless otherwise specified, allow one to three minutes. ; of relaxation in a comfortable posture, generally in Easy Pose or front or back Corpse Pose after each exercise. The less ‘experienced you are or the more strenuous the exercise, the longer the relaxation period should be. During the practice of sadhana in the early morning, when the body is normally relaxed and restful, reduce relaxation to minimum to remain alert. Some sets end with a period of “deep relaxation” which may extend from three to ten minutes. i Mase J) Appendix A has the words to the muse played in various sets. (On Your Way. We invite you to now enjoy the practice of Kundalini yoga. If you have any questions or concerns about your practice fof Kundalini Yoga, contact your SHO Foundation teaching center, listed in the yellow pages.TUNING IN Every Kundalini Yoga session begins with chanting the Adi Mantra: “Ong Namo Guru Dev Namo.” By chanting itn proper form and consciousness the student humbles himself before the higher self, the source ofall guidance, and opens the protective link between himself and the divine teacher. Reciting the Adi Mantra Sit ina cross-legged position with the spine straight, Pess the palms ofthe hands together, fingers straight and together, and then press the joints ofthe thunibs into the center ofthe chest athe sternum, The fingers point straight up. Inhale deeply. Focus your concentration atthe third-eye point. As you exhale, chant the entire mantra in one breath, If your breath is not capable ofthis, take a quick sip of air through the mouth after “Ong Namo” and then chant the rest of the mantra extending the sound as long as possible. The sound Dev is chanted minor third higher than the ther sounds of the mantra, ‘As you chant, vibrate the cranium with the sound current to createa mild pressure atthe thint-eye point. Chant this ‘mantra at least three times before beginning your Kundalini Yoga practice,Pronunciation ‘The “O” sound in Ong is long, as in “go” ancl of short duration. The “ng” sound is long. and produces a definite vibration on the roo ofthe mouth and the cranium. Press your tongue into the upper palate as you chant “ng,” The first part of Namo is short and rhymes with “hum.” The “O,” as in “go” is held longer. The first syllable of Guru is pronounced as in the word, “good.” The second syllable rhymes with “true.” The first syllable is short and the second i one long, The word, Dev shymes with “gave.” 5 Definition i Ongisthe infinite creative energy experienced in manifestation and activity Isa variation ofthe cosmic syllable 4 “Om,” which denotes God in His absolute or unmanifested state, God as Creator is called Ong, [Namo has the same root as the Sanskrit word Namasté which means reverent greetings. Namastéis a common greeting, in India accompanied by the palms pressed together atthe chest or forehead. It implies bowing down. Together Ong and opens you to the universal consciousness that guides } Namo means “ call on the infinite creative consciousness i all action Guru isthe embodiment ofthe wisclom that one is seeking. The Guru is the giver ofthe technology. Dev means divine, ‘oF of God, in a transparent, non material sense. Namo, in closing the mantra, reaffiems the humble reverence of the devotee. Taken together, Guru Dev Namo means, “I call on the divine wisdom,” whereby you bow before your higher self to guide you in using the knowledge andl energy given by the cosmic self. As we bow before our higher self we can é. realize thatthe divine light is within us, ready to give wisdom to our lives. We need only be open and ready to accept the joy and responsibilty of being a one with our higher conscidusnessFUR AULOMATIC ENDURANCE IN THE BODY. October 12,1988 Conscious breath or Sit in an easy medi rough th Seconds, hold the br ‘i (exhale for 20 secon | powerful pureation function, 3 nutes 2 Lie down fat on your back, lock your hands across your chest ‘over your heart and jump the whale body up off the ground S172 lites, » 3. Lie down on your belly and join the hands across the back and jump the whe body up off te loon 21/2 minutes 4. Liecown in Baby Pose an step fr 15 minutes Body ise Tempo of Goa, sit of Goa Man is no boing of Gos ve | FAWAKENING YOURSELF TO YOUR TEN BODIES ‘Stretch Pose ~ Lie on your back with your arms at your sides. Raise the bead and the legs x inches, andthe hands a inches withthe palms facing each ater sligly over the hips to bulld trergy across the navel point: Point the toes, keep your eyes Tecate on the tips of the foes al da Breath of Fite 1-3 minutes, Bring the knees tothe chest with the arms wr ‘nes, Tuck the nose between the knees, an bey 1S minutes. Sit in Celibate Pose or Easy Pose. Raise the arms toa 6 degree angle, with the fingers tucked into the mounds of the hands. Keep the thumbs pointing ap. Eyes closed, concentrate a the third eye point and do Breath of Fite 1-3 minutes it with the legs stretched wide apart. Arms overhead, inhale, then exhale, suetch down and grab ie ios ofthe let Fok Inhale fd come ip, and then exhale and stretch dosen over the right Jeg and grab the toes. Continue 1-3 mints Continue to sit withthe logs stretched wide apart. Hold ont the Inhale and stretch down bringing the forehead tothe flor, hen exhale and come siting up. 1 ies Camel Rie - Sit in Easy Pose, Grab the shins infront with both hands ale, Fes the pine forward and rock forward on bat {ocks: Then exhale, les the spine backwards and rl back on but. locks: Keep the head level and arms fairly straight and relaxed 1Sminots, Sit on the heels, Place the hands atom the thighs. Flex the spine forward onthe ile bckerard on the exhale: Foc at the thie ‘ye point. 1-3 minutes, The Ton Boxes are ‘Soul Body Negative Ming Postive Mind outa Md Physical Body arcing ‘xr Bly Pranic Boy ‘Sutte Body Fadia Bodysi ia '. Sulton the heels, grasp the shoullers withthe fingers i font “hus ack, Inbal dts to th et esha ad vs theright Keep the arms pall to he Huse 1 mts 9. Grasp the shoaklers as inthe previous exercise. fale aa ase the ‘bows up so that the backs of the wrt fuel behind the neck Exhale and Tower theeboves othe aig position, 1-3 mits Intelae the fingers in Venus lock, hal a tech the ass up ‘over the head, then exhale aa brit the als back to the ap 13 ante. Si in Easy Pose with the hands vesting on dhe hoes nhl ad slug the hf shouer up, then exhale at ae he ight shauoe lip as you lower the et shoulder Continue for 1 minute Then, reverse the Breath so hat you ie you shige ight shoul Up, exhale as you shrug the lll shoul ant lower the right shoulderContinuearT inte 12. Inhaleand shnug bth shoulders up fale down, 1 minute 13, Remain siting in Easy Pose hands nthe knees Inhale, and twist your head 1 the left, and exhale and twist tothe righ, ke Shaking your head “no” Continue Tor | minute. Then reverse Yyour breath so that you ial an twist to the igh, and exe Ind twist to the lett Continue for l minute lakale deeply, uoncentrateat the third eye and sloly exhale 1M. Frog Pose = Squat down so the buttocks are on the heels: The hoe are off the ground and touching each other Put the fags lps on the ground between the hts Keep the head pals, straighten legs up, keeping the fingers onthe ground. Exhale ad ome down The ile and exhale should be strong, Continue thiseyele 5 es. 15, Deeply relax on the hack Laya Yoga Meditation Sit in Easy Pose with the hands on the knges in gyn muta (thumb and index finger together) Chast "Ek Ong Kae-n, Sata) Natt Si ‘Whava Hay Cura" For each underined word in the mates, pl up ‘on mul bhand Giultancousl pull up onthe rectam and sex organs ie pla te nase) Tie ea 1/2 eye maton ihe tread, visualize the sound going fro de base of the spine tthe topo the head in3 1/2 decles.11°3 mints sumeBALANCING THE VAYUS 10 February 16, 1986 “There are iv principal vay prasin, which moves in the heat, tudaana in the throat samaana ithe navel region, spas in the sphere of the anus; and Vyaana which pervades the whe body ernaed These five vayus have to havea combination and balance This set :moves all the vayus of the Body and brings an equilibrium to the entre glandular system. I you can practice this set alone, youl be Surprised how mulch contol over mind, body and soul, ai comb ato you can achieve 1. Sit in Fasy Pose. Pat your hands on your knees, keeping you spine straight and slit Move cylindrically at the base of Your Spine. I's alma ike rocking straight ack soa forth, but because you are not letting the spine bend, 9 small Achieved at your Bae. mine ular mation is 2 Slay in Fasy Pose and keep your ands on your kes, Bend to the toting your forehand to ou et eaten bend tothe right touthing your forehead ta your right knee, Continue oni Torpertect, q 3. Stay in Easy Pose and cross both hands at your heart center balance by : ‘ouching your chest. Twist your by Tet and right moving your Balancing the \ shoulders minute ayes, the as, : 4. Sil n Fasy Pose, lock your hands behind your neck and bend 0% BO. i forward toward the ronda ise up, 1 mite v8 i 5. Get into Cat-Cow position and begin flexing your spine up and i «down as rapidly a5 possible for 15 second. Then when you ving E ‘yur head tp, it your hands trom the ground and cap. When | Be feu your hed down seturn you hand tothe eo 6. Comie into Frog ose and do 21 fogs 7, Stand like a hangar with knees bent and arms close to the sides ‘bent at the elbows From this position, da 21 Langaroo amps =2 a Lie on your stumach with your nees wget ana you a he ground am eer seo your chest Rive up into Cobra Pose, From Cobra Pose rol your Body tothe kit So that you end up Iying on your back on the proc Rol bck onto your stomach dhdvise Backup into Cobra ose Ts time turn your body to he Fight rl quickly over so that you again end pon your back. Gn the ground. Roll bck onto your stomach, up ino Cobra Pose Sh continue 11/2 minutes Come into Bow Pose and begin strong Breath of Fine so that your bellybutton moves I minut Sit on your heels, spread your haves, anal put your buttocks on the ground between your Reels. Lic back so hat Your upper aly Js on the ground. Bayin pounding your upper chest with your {ists he lymph area) for 20 secon, then gently pound your belly for 15 seconds, then pound your thighs heavily for 15 seconds, then pound your navel pot for Wasco, aa! both Ses of your neck for 15 second Sit once more in Easy Pose with your hands on your knees. Rotate your upper body 51 times, qucering he digestive aes {Le dovn fat on your back. Extend your let hip and shoulder downward while you stretch your right hipand should “upward. Then extend your right hip an shotider downward {Goward your fet while sirtehing Your let hip and shoulder ‘pear? mints Sui ying on your back with your knees straight and your heels together it your legs up to 90 degrees and lower them Back Alon th th of fie 11/4 mites Sil on your back, lock your hands behind your neck and rise up Dringing your head to your knees and the he back down fat TH? mines. Relax and fel the shakt energy moving. in your spine, Listen to Bhat Avatar Singhs tape of “al Tay Can for 10 nutes. Incas Yep Bn ged pe ant py the gogo aterSO COMPLETE WORKOUT FOR THE TOTAL SELF March 21,1984 ‘own on he bck wih arms rela tthe sides, away fom the iy se thee ey sight up to 9) degree angle Reig he Het ofthe body relantd. Keeping the log sigh draw hounds sheet thet of rah Te cag ck oa to 1 return the leg to the 90 degree postion: Caninue it thee way, ‘unting aloud for 172minuies, aie the ight eg an epeat for 11/2 minutes Remaining on your bac, ithe leg 0 dag keeping the ‘ce alg om therm of“ Onn cont ofS Kae hee tthe ground, on "raise the et lop again and 2 Homer it ct the gon Contin this wy ago leering ‘he fg only keeping rythm wha quick Co et Touae ie 1172 minutes change des wot bretking the thy and se lowe the right fg in the same manner fer 1 1/2 nc Remaining onthe back, ring both es together, kes straight. Rae buh lea up to 50 degree and rtara th tthe proud Conan raising and lowering tel for’ mites Rets ee Sul. the back, have your arms at the sides. On the count of “1, ‘aise both arms upto 9 degree parle ech other, pas ecg, forward (On the count of tp sal tc your fges your ts tknes straight (On ie tnt of “rear to peeing “nthe back (Cando the count of ring ac arma toe eae ‘ies (D)-Contine, keeping ehiythm as you count ala. mine Boon the hands and knees, with hess touching Inhale ad arch the spine wen into Cove Tose so tha theese ry pee on theese ach yp into Cat Pose iat the chin coe into the hes Drenthe very pawertaly, keeping rythm toad eae inner may count auch of enh 8 Couey Sus Ream the ack fr 1 1/2 minutes. Create the eting that yo are ‘ery gat Renaning on the back, ease the arms up 0 9, fms acing forward io the coun of On oven to the sides, 0 thatthe pain strike the ‘nough force to make a noise: ep ine resto the toy reset Gonte in yt curing fom a8 2 rntesThen’ Dae he Sake cath date deeply through the mst and ene fore ssa eth oh a th tei ein hy ‘pe tor 1172 mints me Sgro ees wlth the und lt with Proceed trom one exorcise to another, without pause or relaxation, antes oer ise incest,12b Si uy any +e (egy, pie mang a the a ‘Suet Stat te fingers tr slot aa thumbs bai, tors and upper arms paral to he gun Inhalants ti fei yn thet up abe nd ght Keap the eltowe up an bectlue petal, tes ‘masiniunt 16 work on the lymph ar. inate. Sig Cate Fe with he bitch fe he bs Tack ns behind eka in tis poston. Esa ry the forched tthe tae keeping yt ath he count Hon Wo Lion the stomach, legs straight ad hess together. Place the ands Under the shoullers a pas up ita Cabo Pose, stage the firms, arcing the spine back.‘On the count of fevers this invent a yt th ei tng ae thecouat of" ome bck upto Cobra ase Keepin yt ith 2 count fom 10 8 aang the Snake Brith The sind et one ‘ut of you ikea big Cabra snake Brsthe powerully al ane ‘He aon the stomach and rox Beat pace ante Remaining on the stomach, bend the knees and ese fot up is the Shit th cunt of “IO the count of "3 take hold of We ales ‘ein the hace On 3" pull up onthe ahs, arc a aw se {Ghest and thighs pol tnd, bend ard fark Ono lene ‘vtrthing an ie Maton the sosnach Count aka. 4m, Imac at one rs get, corsa eb en ae ae ‘Si se fmt tne ay Sse as a ak eee ping th ack, pl the acest ce cing hen in ce wth the hana Begin orl on the pine, coming all the way ofward fet of the foe, ad going al the way back on the neck Pip minutes ” Be in Fog Pose om the balls othe fect with heels touching, knees ‘sprand wate port The ams come suagh dawn between th hn the fingertips test on the Naor atthe heat pI ad stoned Lup, Resp the ngetips on the flor an the kas sigh ar ‘iad wll b down Eafale and eetur tthe orginal position. Keep shythan wih a quikcount, Mos 1 172s Si i Easy Pose. Drape a shawl or blanket asound your shoulders The body must be Fept warm. Close the eyes eel sweet and imatative and begin fo rate ihe sound Hale HAR, HAR Hal, TAR TACRAY RR Hal HAR TAR HAR ARCRAY Make hs we of thesound come om he nave ott ant ue the ip the fengucon theroot of the mouth to make te sound 4 mites| i ENERGIZE YOUR SYSTEM January 5, 1988 1. Keel on your hands and knees. Raise your left hand up and out forthe aide at a 6b degree angle. Raise your lit leg straight out behind you parallel tothe ground. Bopin moving the lel rm fd down ry ad and fi. Your fangs oven sos be'tiree feet. Yur breath wil seme a power navel Breath automaticaly. 21/2 minutes, This movement energirs the heart and stomach, gives power to the immune system, and simulates the thyroid a parathyroid (Change ses ting the right arm and lng tnd cotine the rapid movement for I minute. Change sides again, returning to the ‘original poalion and continue 30 seconds 2. Sit in Basy Pose and place your hands palms down on the floor beside your hips, Put your seight on your hands and bend Ickwand and forward as far as you can. Coe body wil it of the lao) Keep moving without iting your hands fom the Moor 21/2 minutes This movement adjusts he spine, 3. Come into Cobra Pose Lift your left leg as high a= possible, ‘slowing the let hip toil and ts: Lower the lel leg sd rise the righ eg as high a posible and contin for 3 minutes. Keep Your Knees straight ul allow the hips to it with the movement, This exercise benefits the liver 4 Sit doven and stretch your legs out fora. With your palms up, rab your leg under the kes and without being the knees, tbe ont yur tack and forvrdGringng Jour Kd oo Keen Contin? minutes This exercise puree the blood 5. Sit in Easy Pose with the arms straight out to the sides parallel to ‘the ground. Rotate your arms backward in smal itles very raplly, Keeping the elbows suaight 2 1/2 minutes. Si sitng in Easy Pose tock your hands behind your head and Ths Ill Sd ight fom tc beef yourspne. Tee rr Loves ‘memoy wi each reat it hve, excels in you. ryWy ‘ round with mu wa ound wih your mands, Loninu #o movement 1 ines 1. Lie dons in Corpse Pose, cover up and ela for 22 animes. tn (n\, «Sta, Sog hj pj the bong and 3 vay of medi wnat oredr he gm eine yoo fot pas facing daw id the eit pal Your eyes nd mositate for 3172 mints, 10, Begin crise-rossng your hans rapidly in front of wont you Tike clapping without touching, the hands pass © have made a Ta/2 minutes jamey and ing fowant 1090, ap and and what maya 1 the center of your chest a Ns feturn tothe stele position, Move gully 15 seconds ee => 4 12 Begin revolving the hands around exch other in font of your comes a p—fp. seinen an reate a Broce hich You ean fel pact, the Oey - four lace “ ‘subconscious wre > SS 10 SOME Bole : ;GET UP AND GET GOING Lying on your back in bed, begin moving your fet in unison, flesing and pointing, 3 nites Lif both legs to approximately a 70 degree angle. Contine ‘rising and lowering both log fr 3 minutes, Bring both legs upto 90 depres, spread them as wide apart as you can. Keeping them spread apart, lower them to the bed {When they touch the bed, bring them together again. Continue for thre minutes ‘Turn over and lie on stomach with arms by your ses and your head turned to one side, Begin Kicking the buttocks with alternate heel. 2 minutes The exercise set canbe one in your bec anc wi! 01 you forthe whole dy,10a 7a 7b 10b 10¢ >. Suit on stomach, begin ralstng and lowering. the pelvic area Teaving the kaées and shoulders touching the bed. This movement is dane rapidly for 3 minutes, 6. With hands on either side ofthe chest, aise up into Cobra Pose, DD pus-upsintoa relaxed Cobra Powe for 3 nts, 7. Sin Easy Pose with your hands on your knee. Frou the siting position bring your forehead Io the bd and then retry 10 the Sipright positon 20 {8 Do Bundle Roll: Lle on your back on your ba with legs together and asa he sides hh bundle of gs te tog ip Yousself over from back to stomach and fram stomach to ba Wwthout bending the body arms or legs. Do not bend anywhere: 3 minutes, 9. Get out of bad 10, Stand in front ofa mirror. ave your aes at your sides with the palms of your hands facing forward, Make 3 fist of your High Fond and bend your elbow, bringing your fst to your shouller Lower your ight hand and relax the fot while you make» fist of, your ft hand and bring to your shoulder’ Contin this en ou om the was tng the when your right fist comes up and Twisting to the right when your fet fist comes up. Once those two movements are oordinated, begin iting the let knee up ss you twist othe et Sand bring the gh fist up As you twist fo the right, bring the Tight ke up asthe left fit comes up. Ths is ke an acs ‘Movement so move qulchy 3 minutes, 1. Take your shower and begin your day TE "Riso up eal inne cay ofthe morning and medtate on Gos” Guru NanaWAKE-UP THE BODY TO HANDLE STRESS AND STRAIN October 19, 1988 ‘White tying on your back, hegin stretching the body in ever sible direction. Turn left and right, stretch aroun and 0 Eocksnd forth on your back, Continue or Lie on your belly and jmp lke a fish, Jump your hips, chest, cer cything mpi erro stmutc te ee dy and digentte system: brine, Come into Baby Pose and clasp the hands behind the small of ‘your back in yoga mudra, Raise the arms pan begin moving ur ead up an down (asi saying yes") After one Mine Irn to rotate yur head ina cl or another scons. lie on your back and aise your left eg up and hold it with both ‘ands 30 seconde Lower your If od tise Your righ leg and hold it with both hands 30 seconds: Again holding your Tight leg up with both hands begin to move the lt leg Up and Sr rally eligi to forty grew angle and lowe loo 30 seconds. Change Tega, holding the lel ey oving the rit fog 30 second Change eps again, ho Fight Teg upand Lie on your back, bend your knees, and begin kicking your but fecks with both heel api 1 inate ing the et eg, i secon. Come into Cobra Pose, open your eyes wide tick your tongie ‘ut and gin ion breath rough yur mouth, 11/2 ites, Dedcate ‘yourse to your highar consciousness and vetoe ga 7, Lie on your left side and bring your right lg up to ninety degrees fad hold it with your sight hand. Uinta, Change sides and iol the et ep for 30 Seco, 18 Come into Frog Pose and do 52 frogs. (Heels stay tgethor and a thelr) 9. Ina standing position, lock your arms over your chest and begin ‘moving rapidly from the standing position to stung down any Pose and flr to standing pion. 21 tines, 10, Lie down in Corpse Pose and deeply relax and slep for 16min ‘tes, Then oll your hands and Teta fev tines 1, Repeat exercise #1 for 1 minute a then sept exercise 2 for 1 12. Sit in Basy Pose ke a yogi an sing “Dhan Dhan Ram Das Gur" 6 minutes Then inhale andl exhale, ihe and exbale, nile and Told 15 seconds Exhale ial dhol 15 seconds and release I dnote: When Yoai Bhajan taught is ‘wake upset of th Yooa Contr tos ‘Angeles ha nad us chant iho Ram Das the ond ofthe beaut and powertul hab, sid fo ing a miracle ‘when you noedFOR UNKNOWN CAUSE OF SICKNESS November 7, 1984 Be on your hand and knees nd aise the ete up and aise the Fight arm up straight in front This posture walfblance the body fn strengthen the pani energy. Simutes Tales ase the epposte sm and eg 21/2 mites, Stand on your knees and put your arms up straight over your tend, Bend backward from the navel ac move your a and neckina dtl; your shoulder il move but your knees wil not ‘move. This scaled Sobagni Kriya, the kya of virtue 2 minutes, Sit down and stretch your legs out straight. Grab the bottoms of yur fet and bring your ehin to your knees. Hold 2 1/2 mint At this point Yogi Bhajan began to pay the gong. Remain nthe position and concentrate at your thik eye 2/2 miles, Ue on your back and deeply relax every part of your body while you project your energy oat of your third eye 6 minutes Yoqh ‘Bhaji conte to play the gong daring this mediation| i | | WORKING ON THE LOWER SPINE April 24,1985 1. Sit on the Noor and spread the legs a wide as possible. Lock the hands behind the back in ven Tock. Bend to th left and touch the nose to the et knee ana then bend to the ight and touch the nose tothe right knee. As you en! over cath ke the arms ome up. Chant “Har” as you bend down and *Havay” 36 you fcomeup.4and 3/4 minutes 2 Remain inthe same position. Hen forward an chant “Ha” 3¢ you touch your nose to your let hace snd ese up. Bend oven gain to the canter and Chant Hen to the ‘ght knee and chant “Haray” and come up. Continue fr 11/2 ng withthe leg in the same positon, alse the acm straight ‘over the head and fck the hands Twist the torso rapidly Tee and Tight Keeping the ani sraight, This sens up the lower nb age and Lungs 2 ents 4 Stil siting withthe legs spread, lck your hands infront of your ‘thst an ws left an right Use anger to fue this over, t Isnota gentle movement, thas tobe wild. 2 mines, 5. Lie down on your hack with the les still spread wide and rest both hands af your navel point Rll the tongue, sick shy past the lips, ag n Stall Kha, and clo Beeatat Fie trough the ‘mouth whe asing and lowenng your torso liken st-up 5 mites 6, This exercise is done tothe tape of “Har Hae Mukande” (vith llemations) by Liv Singh Khalsa. In Frog Pose with your hans fon the ground meditate atthe ued eye point 6A) Av each “Tar Tar” strongly pull inthe navel point 6B at each "Mukand” lit up the buttocks and straighten the knees. 1/2 munutes. This ‘nes ll the ongens ofthe body, ‘Sit and ineditate at your third eye point for 2 antes, ToKeop Ourseives in Perec Shape”OPTIMUM HEALTH October 5, 1988 Lying on your bac, bend your right knee and bring it actos your ‘od fo the et se ina cat stretch our shoulders remain om the flot Siretch othe eft se and then to the right side, 2 times on coche, ‘Sil ying on your bac, it your let eg to 90 degrees an lower it “while iting Your right leg to 90 depres. Continue alternate le, Tis oe 1172 nates ‘Sil ying on your back it your arms and lags up to 90 degrees ‘and ther lower them and alse them again apy? minutes Lying on your stomach reach ack and grab your left ankle and pall the Tog down to txch the Tet buttock. Then eleage the Tet ankle and grab the right ankle and stretch iow to touch the Fight buttock: Continue alternating the suetch for | minute Sill ying on your stomach, grab both ankles and come wp into ‘how pose: Roll on your stomach back and forth likes Robby Tore! extend your longue cut of your mouth and do Breath of fire 11/2 mines Roll quickly onto your back an begin jumping your whole body allaroun tnd wp an down > mines Come into Cobra Pose and begin moving wp and down from {Cobr Pose to fying onthe far and backup ito Cobre ose Stick yout tongue all the way out and breathe hough Jour ‘pout Do Cobra ite me When you say ating do othing be athing then you are ight. pause, Nobody ‘can wreck near you. Tithe ‘ne thing in te you have 1, Sproad tho igh. Bethe ohthouse1, Lying on your back, ben your snes ana hug anem to your chest ‘wth your arms: Put your hose Between your kes and tock oF Wand and backon your spine 2 nines 9, Liem your back and criss-cross your arms and legs rapidly back Sn forth, 2 minutes. 10. Lying on your back, come into half Wheel Pose by grabbing your SKS and arching your spine, msting your showers ud head ‘nthe floor 6 1/2 minutes Listen to relaxing meditative musi 11. Tuen onto your bly and continue relaxing another 8 minutes. 12 Jump from your stomach onto your back in one move and relax, pretending Yo slop. Listen to "Guru Rant Das Lullaby” for Ui 13, Roll your hands an eet and do ct stretches. 14. Te flloing mation was de 1 the tape af Wae Gur Wane Guru, Walhe Guru, Woe io" while Yogt Bhajan played The gong Medi Sit in Easy Pose, with your eyes close, looking atthe tp of your rose from the side through Your closed eyes 31/2 mines SA in Etsy Pose with your eyes closed, change your foc tthe Sal ee, the point of concentration where the eyebrows meet atthe lop of the nose| YOGA FOR CIRCULATION gy i AND ENERGY September 29,1988 1. Lie down on your back with your legs out straight and your Wands under your buttock. Hegin to fll your neck al direction ie you telae your bedy 21/2 minutes Sul Ing ‘on your back, begin to rs-case your og and your ars eh continuing io roll Your neck inal sirectons. Make your ‘movements heavy fat an shythnicsly co-ondinated between there, ae a leg movement # ins 2 Lie on your stomach with your arms at your sides and your Wands om the ump athe way up o your shoulders snd bea your on the proud. 2 mines 3. Come into Cabra Pose then bow your forshead tothe ground and ‘ise Backup into Cabra Pose again 1 minute, 4. Lie flat on your belly and begin to kick your buttocks with ‘lternate hols an hick the round as you bring you foe down, 1 minute Alter the fst mite use your pals to bepin to sally Int the kidney points in the smal ofthe back you contnie {yout kicking mation 1 minute 5. Lieon your back and jump yous body lke a fish in frying pan 2minstes2 Wrap your ans arn your kage an press them had against Sour dhs, whe ying on your back Make your body more and Tore tense uni sts hard asa stone | minute In the same Posture aise Your nose to your knees and sing slong withthe FBpe "Am Thine” by Lista Singh 2 mines In Easy Pose, being punching povtetully with Breath of Fi 11/2. Sit on your heels. Join your hands together behind your back in ‘venus lock and as you steno Ragt Sa Nam Singhs version of "Jaap Sahib" ring your forehead to the Mloor and your ars atraight up behind you each time he sings "Namo" of "Namastang” and then return to your upright position, A172 minutes Come into Celibate Poss, siting between your eels. Lie back 30 {hat your upper torso on the floor Using the same tape o Jaap Sahib" raise your torso up and he back down each te he singe "Namo" of Namasting "3172 minutes Sit in Easy Pose and lock your hands behind your head, Pull the root lack au elease ito the shyt of "Ja Te Gung” by Bhat DetarSingh 5 1/2 inte Lie on your back and nap. Relax your body and mind and relate to your sul. (ogi Bhajan played "Guru Ram Das Lullaby” dur ing this relaxation) After tues, stretch your body, do cat Etch, rll your hands, and roll ack nd forth on your spine Si yn aay ose adn ang with Sangeet Kaus “Dhan Dhan Ram Das Gur" ith your hands in payer pose at your Inst center. 10 1/2 mutes. Inhale deeply and exhale. Repeat the deep inhale and exhale thre ies.: i ' ‘ } | i j 4 | as 2&3 TO RELIEVE INNER ANGER September 21, 1988 Le down fat on your back in a relaxed posture with your arms at your sides, pains up and your legs sightly apart. Pretend to Snore 11/2 minstes, Stil ying om your back, eeping your legs ot straight, rise both igs tp he a lS rt Ts xe ance ‘niger tps the navel tole tone system Remaining in the posture with your legs pat 6 inches, stick out Your tongue an Go Breath of Fire through your mauith 1/2 Si ying on your ack it your logs pt gees with your farms nthe ground by your sides Beth ta eat round ith Alitheanger you can achieve Beat hard and fet. 21/2 mingtes Sill on your back, ring your kes to your ches, and stick your tongue out tne thoegh your open mouth and exhale coh ‘your nose 2 minutes, Sit in Ceiba Pose buttocks on flooe betwoen heels, Cross your farms over your chest and press them hard against your nib cage Bend forward and touch your forehead to the Moot a you ae bowing, For 2 1/2 minutes move at a pace of approximately 30 ‘bows per minute, then for another 36 seconds speed up and move as fast 8 you can Siting with your legs straight out in front of you, begin to beat all, pars of your body wth open palms Mowe fat 3 mites,— \ 8 9a 9b OL A = 4. Stand up. Bend forward, Keeping your back parallel tothe nd, and et your arms an Ras hag ose Remain hs Fonte’ ing or hoe nuts Cn cas ogi Shan played tape of ue Guru, Wate Gury, Gur Ram Das Gur 9. Continue singing and come into Cobra Pose, keeping the elbows Staightand ating the spine 1 minut. 9 Boi cig your neck, continue 4 sng. 8) seconds 9B. Si in Cabra Pose Iegin Kicking the ground wih alternate feet. 30 seconds, 10. Sit in Fasy Pose an close you eyes. Stretch your arms over yo head, Keeping the elbows straight, and interlock your fingers, with the index fingers pointing straight up. Bagin Sat Kriya for I minute 15 seco 11. Lie down in orpse Pose and nap forS minutesGIVE POWER TO THE BRAIN May 29, 1985, Siti Easy Pase with arms together in front ofthe boy, up ata 45 lege ale with the palms facing down. Rapidly push the arms ‘down from this postion with fal force unl ey are parallel ‘vith the ground and then return them up to45 degrees The arms Ie lif and stright and the movement Is very quick, The eyes fre focused straight ahead andthe breath will be automaticaly regulated by the movensent Conte 41/2 inten them inale a rel Rise up into Cabra Pose and then rapidly lower your torso back dlown touching the tip of your nose a the fone ad then return to aia pose. Although this i a quick movment, the Cobra Pose ‘must Be pect with the elbows straight 31/2 minutes and then finale and rela Sit in Lotus Pose or Easy Pose, Place your fists om the floor on either side ofthe hips. Lif the body up of the ground and let i ‘op. Continue 1/2 minutes, Lie on your back with your arms straight out on the floor over: Insad, With the arms st and straight, bing them forward sd Ii the floor on either side ofthe hips withthe palms of the hands, Then bring the arms back over the head hiting the floor ‘with the back of the hands, This movement fs very fas 1172 Rise up int ack Platform Pose, then lower the body back to the Mor shd then eur to Back Paton Pose, Contin ford nines Rise up into Front Platform Pose an! lower the body to the floor sad then return to Front Platorm Pose. 11/2 mute. Relax on yo stomach for 13 minates and listen to meditative Sit in Easy Pose and move the body sinuous, loose every must, stening to meditative usc 7 mitutes, You want tobe Intouch with Have you been Intouch wit your ow mint? veNERVOUS SYSTEM OVERHAUL December 5, 1984 Lie on your back and breathe very long, deeply and slowly Tminute Sul lying on your back raise your legs up to 90 degrees and begin eriss-crossing them rapidly with Breath of ire? minutes Bogin alternate leg its to 99 degrees, rapidly with Breath of i Mave your legs wth the rate of your breath. 3 minutes, Bring your legs wp to 90 degres and begin cvss-crossng them again rapidly with Breath of Fue. 30 second. Ip to 90 degrees and lowering them rapidly with Beato Repeat Exercise 4. 20seconds, Raise you legs upto 0 degrees, balance on your butlock, grab you hs with your and nd rng your toe fo your kes Exhale and lower your torso and then ial and bring your nose back to your knees 21/2 minutes Lie down and relax. Yog! Bhajan played the gong during this meditation 41/2 minutes Then ial and do ct sete. Simply you your destiy. we2 as FOR THE LEFT AND <== __ RIGHT HEMISPHERES OF THE BRAIN May 7, 1986, Siting in Easy Pose, elbows bent, hands at shoulder level, palms facing outward. Move the forearms in 3 fast circular maton to the outside and as the hands pase the centr ofthe chest the ibs slighlly touch. Move a5 gully 8 possible. 61/2 mines. Lie down flat on your bck a “jump” the shoulders, moving the tuck om the hip tothe nec whiting the shoulders minutes. Sait ying on yous tack i the rms straight up, and ten ange them out the sides at 45 degree ale tothe body. Your hands fare open when the arms are out but as you bring the hands towatd the chest clove them thy foto fats Before the iste toch the chet nce agin raise them ou a4 thefands, Continue 2 minutes lgrees andl open Sill on your back, rise your arms steaight up the floor Your ands are “Surya Muda” wi Fing fingers touching. Circe the arms rapidly in small ccles ‘noting from the shoulder 11/2 mites Come into Baby Pose and raise the hands up as high as possible Aandi the Tower back with both hands, palms open. Raise the hands again and repeat. The shoulder mutcle must move. 41/2 ‘Stand up. The hands are in Surya Mudra, ing fingertip touches the thumb ip ith the first wo Fingers crossed Star ith one Brim up and one arm down and clicle the arms backwatd, ‘intaning the relationship Between the ams. 11/2 mines ‘Lie down and relax. 1 minutes, 18 you very dy geting wp and wanting to be beaut to press oes. You shouts sinpress yours vaFOR MENTAL BALANCE October 16,1985 Bow Pose: ying on your stomach, reach back geabbing your ankles and atch jour body up ikea bow After # minutes sick fut your tongue’ as far as potable sn breathe hesily though You? mouth. {Ths breath called “breath ofthe lon”) Conte Toe 1/2 nates more ‘Camel Pose: om siting position on your hess, ach back once ‘gin grabbing your ankles, al atch your bly up, dropping Your hend backwards, Once again stick bt your ong as a 9 Possible and begin the “breath the hon” ute Both exerses 1 and 2 stretch the thigh muscle. Pain i this ae luring these exercises indicates thatthe calcium magnesiom halanc soft aul that meatal balance i tf Frog Pose: squat down with your butocks on your hess. Your hee are off the round fut touching eachother Your hinges are an the ground between your knees and your head ts up inland Sahn your he aig backs igh we Keeping your heels off the ground. Head goes toward knees ale ad return to the squatting position Contin for 9 tal ‘F108 ceptions Relax 5 mints Celibate Pose: fom a siting postion om your heels move your col tft ses 0 ha your ut ae tno the floor Spread your knees as far apart = possible. Clasp. your hands behing’your back. From as poston tower your tsa {orwand to the Mloor and rise back up, moving your shoulders Irom side to side weaving “like she” Conta this wp al own and side to side for S nutes, Leon your tack, bring your hoes to your chest and Tock your fans aavund your knees: While holding yours his postion Bounce your body up and dove on the floor? minutes This ‘verse was used by alent yogis a slinunate sexual imbalances Sit lke a yogi in Easy Pose with your spine stsight and your ands resting on your knees Inhale id powerfully exhale the Drea So that the Sound ofthe breath vg the nents sous [ike “Har” Pump the navel so that the exhalation goes vom th ‘vel tothe nostrils The nb cage wil it with the power of the breath 3 to mites Relax on your hack 1 nina Peguty racteng and two for ttre minutes ach, and ting 108 Frog Poses asa ‘can achove a ‘lean il of ai, mental and pysaly L i |‘ COLON CLEANSER Jane, 1986 = @ mo 2 Please have 1207. of prune juice with you when you begin the st : ter teing 1 siting in fasy Pose bring your hands nto Prayer Pose he ; ig te igus ta ne Cvs he one : wie mete estutder‘Kaping he coor : aS Tine lk nine yon ep ste bin ag tapes, | ‘fine et and rit'marng tome te Beret se aa through your open mouth with the tongue out. 8 minutes. » ¥ Bh your ope s pays, i 2 sin Easy Pose, with our ars inant ove youre ner argo ba i i your Te ek your hs pers em aan a ; oo 8 vshetaatbe S nnes ona i 2. Extend th ams ot hrizoly 4 the se a comforable 6% {i dog angle othe bs The ont shouldbe very foe and ZS tons Md tyr an a hs Hens at Snes tha the hd Hop up an sowk hcg the ng monte St 4 4. Make fists of ll itsf your hasan arate i he ae of our eg ase eh Than entation wha yur " ‘wil Bo Breath of Fre with your mouthopen and Tongue $ Siended 3 enna — 5. Siting with across the chest, palms rest site atin, bgin ring the foresrns fom he elbows So that you lp your pa agai SE RSE ciSy 10 ands on the knees in Easy Pose, flex your spine as last as you cam minute ‘With your arms straight out to thesis, rapidly bring them up {nd toss them in front of your lace, keeping the elbows lock And the arms completely straight, ‘This movement should be ‘ery fast 2 minutes Inte and stetch the arms ut, Exhale Inne, Hold the breath andl pump the navel for 6 seconds. Inhale fad repent one tine Relax and drink your prune ie, Siting Easy Pose swing your ams up and to the right, twisting the torso as you do so, hold the position for 1 second Then twist, to thelef cutting the arms down sharply tothe let sideand hold the postion for second. Continue for I minute arms over your chest resting palms above elbows of ‘pposte arma anal event slow rhythm of pumping the save to Ihe beat of MSS Livtar Singh's tape of “I-Am Thine in Mine Myoelt” Meditate silently pumping the navel for 5 minutes and than sng along for 3 more minutes. ‘Come into Baby Pose. Meuiate to Jasbir Kaur’ tape ofthe Moo! ‘Mantea Cog! Bhajen played the gong along wih te ape) Aer SNminutes slowly and gradually Fise up. Stretch your legs forward sod ben down stetsing forward to grab your tos Do's Stimes, Roll your shoulders forward. Relax. 4 ERIE eerreeee mi nnopaencseronmeneTO TAKE AWAY STRESS March 28, 1987 1. Siton your heel, arms stetched out infront, right hand over le thumb locked, Lean the lose foreard sem sagt and src ing from the shoulders. Put out your tangue ae do Breath of Fite through the open mouth. This breath adds strength to your nerve syste. inte 2. ‘Sit in Crow Pose and stretch your arms up and outa degree Angle Begin clapping your hands rapidly aver your head as fast [3s you can, moving the entire sem from the shoe. seconds Tien continue the motion, but instead of clapping, cise croc the arms without touching This gives the mind basic strength and ialances the nervous system. 21/2 minutes Lie flat on your back, rise legs up to 90 degrees anu begin cvis-cossng the legs fast 9s possible. This exereieodjists the Sowa aren 3 mines 44 With hands under the hips, leoning on the elbows, raise legs up to 60 degrees: This exercise can change the grey mater ofthe Drain, Hold 3 mites, 5. Sit in Baby Pose and with your hands pat your lower back shyth- ricaly the aea af the Seth and Sth verte ae the key ‘tea) Pat with slve reining fhythin, 21/2 minute 6 ‘Sit in Easy Pose with arms crossed in front of you at chin level igh arm over felt. Straighten the spine pln the chin, lose your eyes and chant the shabad, Rate Rakhan Tar makin Absolutely no movement. 20 mints Consciousy use the tip o fur tongue on the upper palate when chanting fe stmt the Fypothaare 7. Lie dovn in Corpse Pose and rela. (f posible sen to a gong meditation) 5 minutes, Brey do cat seth lt nl sight, ase and lower shoulders, al neck losely, stretch rb cage, rll digestive aren stvetch hands ‘gal toes Binks move tip dal fon aroun the Hon of ethLET THE LIVER LIVE January 30, 1985 Lic on your ft side and put your hand under your head Lift the Fight leg up straight and ald he toes with your right hand espn both lege straight Breath of Fire 4 minutes Wheel Pose, (Hands and feet flat on floor, body arched up.) Bethe ln and out through the nose, then in and out Ueough the mouth. Continue alternating from nose to mouth, taking one ‘complete Breath with ech 4 minutes. Lie on your left side Lift the sight lg straight up, hold toe. Gi, repet cncrise 1) Breath of ire through mouth, 3 minutes Stand up with legs apart 18 to 24 inches. Bend forward and stretch hands back through leys to Louch floor. Head down, Reach back as far as posible, Hold this position for tmnute Then, in this position, oll the tongue, and do Breath of Fire {ugh the rolled tongae 3ninuten Repeat exercise 1. Do “Cannon Breath” through the mouth, atremely powerful explosive breath). 30 seconds ‘Stan up asi own 2 ies without using the ands or support ‘Stan with hands on hips, Rll upper torso ge cicles. 2 nates Anyone who shall do exercise #7 for 1] minutes morning and ‘ight wil ave no problem wilh Me Liver Relax nen you do ot consciousty relate your tbody, your ‘alate con scious you ve Wnsoover wit ois st wit be stor it. vaTONING THE KIDNEYS October 24, 1984 it in Easy Pose, hands grasping walt, Twist left and right inhale and eae powertly anya swing fly tte eta the ght Contin for minutes Tis pats pressure atthe Ha ney nd hele sh thet Immediately come into Platform Pose. Arms in back of you, supperting Your weight Raise and lower your buttocks mapily ‘wth Breath of Fe: Continue for 3 minutes Ths ives rele the kidney. Immediately come into Cobra Pose and then, in rhythm with Breath of Fie raise snd lower yourself rom fla on your stomach Io Cobra, Breathe heavily Contne 11/2 mines Sitin Easy Pose, meditate onthe soul of Ek Ong Kar. 8) ogi Bhajan played he gong) concentrate at he tind eye point and the navel an eth energy flow betwen tee {opts minutes) D)_Chant loudly, "Ek Ong Kar Sat Gur Prasaad Sat Gur Prasaad, Ek Ong Kar all none breath, for hx mites ‘See side note “Tis isthe works ike the ‘atta on the Persian prayer neo! charging the crecton of the mina tom gatve to postive. Just, repeat tive times it evr youwant to ‘wich your negative mind ‘0 your postiveTO MAKE THE SKIN RADIANT February 26,1986 Sit with the lg stretched out in font of you, arms at your sides Kesping the hels on the ground, beri the let knee al raise ‘Then as you lower the eft knee, aise the right Knee 5 that you alternatively move the knees up and down. 3 mites Continue the same leg motion a in the ist exercise Stretch the farms straight out infront of you, pli facing down an alter nately move the hands and arm op and down coordinating with the eg motion, so that your let nee ad arm move together and then your right knee aid arm mave, Move ata spec 5 times pee second of faster and ty to crate a sweat IS minutes |e on your back with the arms at the sides: Raise and lower the pelvis so that the Bay from the shoules tothe ankles ited ‘i the ground and then lowered back doven: Move ery quickly. ‘Stine Same exercise as #8 but instead of ying on your back, He on your ‘Stomach. 13 minutes ‘Cat stretch allemaal to the lef side and then to the right side os many as you can. mites Le down and relax. Breathe extremely slowly 11 minutes ‘Sess and anger atect ihe shin. loner anger can make you accomplish a fox uti are angry and vaming then ns anger wit oop youn sia aftow sal-estom Th coats 1ong-tem| haste mind, makes te boring, ana tates anay yourhappess. ‘Thi sotof works 0 ingrove the skin by romor ingine etocs oflng-tem anger and sass trough ‘agusiment ofMAINTAIN THE SPLEEN October 17, 1984 Lie down onthe right sie of your body and raise the let leg up 90 degrecs and hold i sith both hand. Pul onthe raise le, ad Ke both es stat. nt tg the none and eae through the mouth heavily. 2 1/2 minutes Lie doven atom your tack ad clasp your hands behind your ech alse both legs to inches an lower them rapidly with Breath of Fire. The eg will move up and down as quickly the breath minates This stmt a strengthens The fonctions atthe spleen. Ifthe spleen has dificuittes in function or Is ‘narged the yoni ny th presse rom this exer could ge ‘seme non-harl pn reflexes a signa your ner talance Sill ying on your back with the hands clasped behind your neck, ‘begin steupe raising your torso upto 9 degrees and Howering Infialas you rise up and exhale a you ie back dawn, Continue 52 times Lie down and relax. Breathe though your navel point and slovsly project your energy through it. Yogl Bhajan played the pong ‘ng this meitation, 6 mes, With the tip of the tongue begin to Ha Hla Hort” 4 minutes t Ha, Har, Ha, Inhale and hold the breath while you raise both legs to 90 degrees and lower them five times Esha, Inhale, hod the beat and false and lower both lege ten times Exhale Inhale, hal the breath and rtce and lower the leg ice times: Exhale and ela.ta 1b Sei fete te THE ART OF EQUILIBRIUM. OF THE STOMACH May 8, 1985, si in Easy Pose, bend the elbows bringing the hands into iin ta nar the shoullers, With» quick mation ike puch, Exoot the arms up and to the font at a) deqeee angle. Return ihe arms and hands tothe Best positon and then repeat the punching like motion out to the shes, pall to the ground At sch postion chant “Fla using the ap of the tongue and the power ofthe navel point 31/2 minutes exercise | with the longue extended out ofthe mouth stil, ig Har* at each position. Punch with anger and force 21/2 mites. With the arms bent at a 90 degree angle at the elbow and the hands in fists up by the ears, twit the body Tet an right Keep the tongue extended ut ofthe mouth atl chant “Hae” wth each waist 11/2 manus Get into Baby Pose with your forehead on the Noor. Be relaxed ih Seopy, bul chant “Har Har Miukande” along with the tape 1/2 minutes. Then rise up, siting in easy pose, extend the firms out to the sides ata dares ange and continue Yo chase 1172 mines Sul siting in Easy Pose, allow your head to hang, let your holders drop and Feel very sad and le Sienly meditate on theta ofthat our ins of asp Sa 6 minutes Then up traight with your hands folded In your lap and mist with the fape for 3 more minutes. Inhale, bald the breath for 30 Seconds and exhale, Repest this inhale, hold, and exhale 3 The boy's Sensi sin tho stomach, Tho stomach stimulates no brain coors hate he ante ‘ystem Born te ea ana brain are subject tthe stomach, When ‘ancient yoois Ieamad tn fact thoy veloped a ‘ete sconce ft tasing and {ood comes ing. Tre otbow Ine stomach and is yoo Set opens up tho abow io tok onthe Practicing this sot ean bo ory Dental or the stone ‘edness and (aaron your personaly = oSTRENGTHENING THE STOMACH October 31, 1984 Lic on your back hes together, it both legs 90 degres as yo inhate through the mouth, then lewer the legs as you extote through the mene Comin for 9 nimutes Keep legs sighs no tend knee, Pies Se Sit on heels in Rock Pose with hands on shoulders, Inhale Uhrough the mouth as you rise to @ kneeling position, exhale "rough the nose as you retuen to Rock Pose: Continue for 31/2 minutes, Sit in Easy Pose with hands on the knees. Grind your spine in ‘wide circles, moving poseerfully: Lose weight! Love fa Move! Contin for 31/2 minutes Sit in Easy Pose, hands in Venus Lock behind your back. Inhale through the mouth as you bend forward inte Yoge Mudra, bringing your forehead to the ground infront of you as your arms i othe shy. Exhale though the nose sitting backup into Ensy Pose, Continue for three minutes. This will create the Ialance of energy Le lat on your back in Corpse Pose chan are palms up) and oncctat tthe navel pot Yop Bojnplaye the pany for {thismediation)5-7 minstes, Roll your hands and fet. Bring the knees to chest and roll on spine Divide your ‘stomach info four pats: one part wth fod, ‘ne pat with water, one part eth a and ‘one part to thigest whatsBUILD UP THE GLANDULAR SYSTEM AND INNER ORGANS November 21, 1984 Make this set» port of your life fr 11 minutes every day 30 ‘ever have prublens with your ing crgans or your plats {Ghana re the guandians of you Belt “If you cannot maintain thee the exersiaes comfortably tora totao2 1 mutes, then sametngin you syn” Do the st you an for as ong as you can, working your Way up tod minus cache, |. Sit in Raby Pose. Siting on hess, forchoad ison the ground in front of you, ans are pointing behind you resting t your ses {itp your neck and do Breath Fie nutes (Sav oh > From Baby Pose, ke back uni you ate lying on your back (but sul with your heels underneath your buttocks) an do Bret of Fe mitts. (Str with 11/2 mites) 3. Chair Pose fet flat onthe ground, bd over tying 1 keep the back parallel tothe grou au gasp your fet font the ide, reaching inside between jour Knees to do so. In ths position, Bick your tongue way ov an do Breath of Fire through the tmouih 11/2 minaeeto3 minutes You can extend this set ito a fll cass, by increasing the time for each exercise to 3 ‘and then add five minute relaxation and repeat the sequence tvce more, making a total otros repens 4. For the final five minute elanaton, sit in Easy Pose with your tems at shoulder height parae 1 the grout, palms dows, Fight arm resting on Left While you breathe very very slowly Sealy; mentally chanting’ “Hare, Hare, Har” about ‘onthe inhalation, and sienly mentally chanting: lar ‘about Bi tines on the exhalation, The inhale and Sout vce seconds enh Htarce” calls upon th God within and thou creative energy and “Hae” bs ning the Yow know you ‘when your weigh has ‘no apparent ‘reason, you have aoquied ‘atin ine area sinderaeath yournave, your vers not working wel, andor your Imotabotem This ont set vil make your min osh, yout nave ‘takes nay for and your exper fence yours, yout tear Yyousel Min ‘a alts, Boxy wi hea onesTO BUILD STAMINA AND SPARK THE GLANDULAR SYSTEM KWTC July 14 and July 16,1985 1. Standing with fet together cap you times. Each time you clap, chant tongue Awoman should make nis sot apart of her ite Doi for 31 mits a 18 “Har both as the arms day and you 4 Cess-coss the arms and legs ch tthe sides fora total oF8 yi never ago, fd legs cross and when thy are hantet Hae”6&7 KEE nN ‘The following Section was taught on July 16.1 stimulates the 12 glands and builds stamina. Combined with the frst section, it fxerises the whole body. At KWTC 1985, the women practice this omplet se for 1 hourench day. Chant Ta with enc count of the folowing exercises 5. Repeat exercise 6. Do Archer Pose with the right leg forward. Bend the right ke, ‘extending in and out of the ul ste of the position 8 tines 7. Repeat exercise M6 with the lf ee forwant 8. Repeat xeric 9. With the arms in the air over the head, bend backwards 8 ties 10, Repeat execie #4 11 With the arms straight up over the head, ben to the lft 4 times and bend othe igh time, Reeping the ams cose to the bs, 12, Relax on the back with the arms wrapped around the bent legs hugging the knees cose 1 your chest On alternate days relaxin Baby Pose. As you ray listen toa tape of "Dhan Dhat Rass Das Gur” ty unit sho has drops of sea on herGLANDULAR SYSTEM TUNE UP March 23, 1987 ‘Some exercises are done with partner. Le down on your {your right hand supporting your head. Lift your let eg straight up and rab the toes of yo Tet leg with your left hand. Now stretch your right arm sta fut from your body and make a ist. Begin simultaneously rolling your neck and clenching and opening your fe. 3 minutes, Sit on your heels, reach behind and clap your hans together at the sina of your back and then rae your arms and clap yout hands over your head. Chant SA TA NA MA, dapping each tie you chant» syllable 3 minutes, Le down on your back, clasping your hands under your neck and begin jumping your body around like » umping sh, move ‘very part Of your body vigorously 21/2 minutes, Siting in Eaey Pose with hands clasped, raise both arms up in font of you. Using your arms ikea Hammer raise them op over your het an! forceflly It them toward the ground without Actually hitting the ground) and then race thee up again over Your had and coatinue forcefully 4 minutes, ‘entre boo5 (Geta partner an sit facing each other Clap your hands together in front of your chest. ‘Clap your partners hands (lke patty ake) Clap your ven hands again, ‘Clap your partners hans Clap your ven hands again, Raise your own arms up and clap over your hea. 4 And begin the sequence again. 3 1/2 minutes. Continue the ‘motion chanting "Hari Har” once as you perform A & 8, ‘chanting “Mari Har” once as you perform C&D and again ‘hnting “Har Har” once as you perform & & F.2 minutes “corpse pose ‘sino est posture for optimum ‘supped for your sine “ying fat on Your back, be Sit on your hess and interlock your fingers infront of your chest Su your body aid shake every part of your bay. 3 mites. sina suaight Lie down on your back and quickly bounce your hips up and ine and hat slow on the oor 11/2 minutes vou hands 8 ‘ued pains upward | | | | | 7A. Relax for five minutes in Corpse PostBA. Standing with fee together clap hands over your head eight times. Each time you clap, chant “Hay” with the lip of Your tongue. B. Bend over and pat the ground with both hands haed, eight times, With each pat, chant “Hae” withthe ip of your tang Straighten up with arms out to the sides parallel to the ground, palms down, Raise an lower the arms ane inch, pat fing thelr as you chant "Hae" withthe tip ofthe tong, eight times, . Jumping, criss-cross the arms and legs chanting “Hay” both ashe a and oa co ad when they are ot athe aes foe ttl of eight chants of "Har Chant “Har” with each count of the following exerczes: , Do Archer Pose with the right leg forward. Bend the right eye, extending in and out of the ul stretch ofthe postion ‘sgh times Repeat exercise E with the lft kee forward G. Repeat exercise D, 1H. With the atts inthe alr over the head, bend backwards eight 1. Repeat exercise D, J. With the arms stil over the head, bend tothe lft four times 2 to the right four times K. Long Deep Relaxation in Corpse Pos, lying flat on your ck, beste your body ts na straight line and that your hands are ‘med pals upwardBALANCING THE PINEAL, PITUITARY AND HYPOTHALAMUS March 13, 1985 1. Sitin Easy Pose with your arms out straight tothe sides pale {othe ground, palms Up, touching the thumb Chant the Guru Gait Mant: Gobi Hariang, Kariang, Nirnaame, ‘minutes, inate and bend elbows bringing the muda up near the level ofthe ears and hold fora few seconds and then bring the muda to diaphragm level withthe extended fingertips touching. exhale and felax. Twist lll and Tight and foosen your spine 2 ‘Sit in Rasy Pose with your thumb towching the sun finger (ing finged, muda resting on your knows. Sing the Mol Mantra for 6175 smut laa and old 0 sons, Tt ef ad ight and sen yourspine finger and thumb and bring the muda up to 13, lbows bent” Chant the Cur Galt Mantra (same asin #1) 91/2 minutes. Inhale, hod 20 seconds. Twist ht and loosen your spine. in easy pose, palms touching chest at heart Fight hand over et ume tuching {Chant for 9 mites “apaare ep Harang, Har Har Rorang pest} tes) iar Har Nirmaie Har Har Akane peat 3 tines) Moo. MANTRA Ong Kar Ser Naum Karta Por ‘nao Niwa ‘inal Moor ‘jeonee Se Bang GirPrasaad sa “Aaa Sach hipaa Sach ab Sach ‘Naanak Hos! ‘Sec,APPENDIX A MUSIC Because of the emphass om the integration of exercise, meditation, and rhythm in KundaliniYoga, you wil Find many diferent musical anc mantra tapes weed during the exercises, We recommend using the same Imusic when you practice since they were given diel by the Master of KundaliniYoga and so are disigned tik preci eiecte in mined” I you dont have the tapes than use any meditative muse you have. The entire Science of sound ia rent stay bat beyond the scope of this small mana to explain. Fortunately You only fed to experience tt receive the Benefits av to know iin your gut” So happy listening, All musial apes canbe obtained from Gi Box 13 Shady Lane, Espanola, NM. 87532 de Temple Enterprises, Dhan Dhan Ram Das Guru ‘Dhan dhan Roam Daas Gur jin siria neh savas Poorehoee karamaa ap sranjna-haareah daariaa Sithce ath sangatee,pasrabrafm kar namaskaariaa ‘Nal sano atl to, ayeaa ant mx paravoariaa ince top sayvioa heer say th paar utara Labi lab Kaam krodh moh maar kadbe tad sparavaarian Dhan so tnyran tan he sach tay poheakaaring Nanak to ehenaa too he, Gur Ama too veccarsia Conuuitstaa man saadhasriaa Tianslation Bleed, besed is Gur Ram Das ‘The Lor ho crested Thee, He alone has adorned Thee Completes Thy miracle ‘The Crestor Himeet has installed Thee on the throne Dreming Thee asthe Transcendent Lord Thine followers and congregations bow before The. ‘Thou ae immovable, unfathomable, and immeasurable, Thovt hast no end or bors, They who seve Thee with ove, Them Thos fret aera ‘orice, covetousness sexual desire, wrath and wordly love, “Thou hast beaten and driven out wiih all Ihe ramifcaions, Draiseworthy = Thy place True are Thine bounties Tho are Nanak Thou et Angad Tho art Gas Ammar Das so do I deem thee ‘When se the Gur, then was my son! stainedGURURAMDAS Guru, Gury, Wabe Guru (Gun Ram Das Gur JALTAYGAN hog bhand bikandan,khal al andar a ran mandan bar bandan, ‘Bhopedand akhandan, tay) prachandan jot amandan, Dhaan prabhan Subir saniaa Haran, durmna damnan klsbikh harman, as arta Jai jap haaran ssh ubaaran nam pratipaara lay ga You congue consis and dest wih ai. ‘You are the beautiful adornment ofthe righteous soldier, Your arms unstoppable, Your brightness resplendent. Yetrradlaceand iplendor ele san You bestow peace among sins and tery the wicked You dispell it and are ay hope and protection Haitthe creator ofthe univers iterator fal creation, ‘You are my protector, Hail the holy sword of Cod ‘MOOL M, (Gee page #7) HANAHAR (Ghabad for complete protection) Rakhay rakhanahaar aap ubaartan, ‘Gur Kee paitee pas-ay baa) savaart an, Hooaa aap day-ael manaho naa vsaar-an. Sndh janaa kai sang bhavajl Sakat nindak dusht khin maa-eh bidaari-an, ‘Tis saahib kee tayk Naanak manal maa-eh Jis simratsukh hovay sagalay dookh jane, © Lon, save us and take ws across, upliting and ving excellence Giving the ouch of Garson fac out vente pfs urmind docs not forget You who ae erful, Kin nd compassionate. Inbal company we acted actos fom ausfortune, samnics and il repute, Enemies ae vangelshed in an instant Hold the Lord tis anchor and suppt, Gry the ind “Mediate on Him ad happiness comes and sorrows nd pin vanishHar Har Gobi Har Har Mukhanday Har Har Uday Mar Har Karing Har Har Nirnamay Har Har Akamay Sustainer Uberator Enlightener Infinite Destroyer Creator Nameless Deseless