11. 1.

2020 - To Exalt The Self

To Exalt The Self

1. Come onto the hands and knees and begin
kicking the legs straight up into the air behind
you are donkey(1A).
Kick as high as possible (1B).

2. Lie flat on the back. Extend the arms over

the head on the floor (2A).
Inhale as you sit up and touch the toes (2B).
Exhale as you return to the original position.
Repeat the complete cycle 27 times.

3. Lie on the back with the legs together and

the arms held tightly to the sides (3A).

Tense your whole body. Use the muscles of

the abdomen to roll over to the left 360° (3B).
Keep the body straight roll to the left from the
back onto the stomach and all the way over
onto the back again in a continuous motion.

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11. 1. 2020 - To Exalt The Self

Then repeat the motion rolling to the right.

continue for 3 minutes.

4. Sit in Easy Pose, relaxed but attentive.

With palms together and the thumbs
touching, raise the hands to the forehead.
Bend the thumbs at the first joint and press
them gently to the third eye point, where the
eyebrows meet (4). Close the eyes and gently
roll them upward, focusing your energy at the
Brow Point. Take your mind under conscious
control. Breathe gently and completely. Pray
for victory, strength and a miracle. Become
aware of your deepest longings; visualize and
elaborate them with your creative
imagination. Meditate for 11 minutes.
(Musical Variation: Dhan Dhan Ram Das
Guru by Sangeet Kaur.)

The inner posture of the emotions is

reverence and greetings. It is a salutation and
recognition of the Creator.
5. Sit in Easy Pose with the elbows held in
tight
at the sides. Set the forearms at a 60° angle
out
from the body and keep the palms flat and
facing
up (5). Meditate deeply for 6 minutes.
(Musical
Variation : Ardaas Bhaee by Singh Kaur.)
The inner posture is prayerful openness. Be
receptive to the guidance, gifts and protection
of the Cosmos. Feel the psyche, the energy
coming through the palms of the hands.

6. Sit in Easy Pose. Cross the hands in the

middle of the chest (6).
Meditate silently using your concentration and
power of prayer.
Assume the inner posture of the exalted self.
You will be recognized by God and all the
saints and sages.
Your prayer is potent. You can expect
miracles.
You are connected with all that exists. Be vast
and peaceful.
Continue for 11-31 minutes.
(Musical Variation: Ardaas by Singh Kaur.
Become absorbed in the
sound and deeply meditate on the meaning of
the Ardaas Bhaeemantra.)

To command, integrate and exalt yourself, do this Kriya. It exemplifies the dynamic sequences that make Kundalini Yoga
such a unique experience. The set consists of three strong exercises that require effort and strenuous physical work.
These are followed by three meditations done in complete stillness. You can easily find the observing center of intuition
inside you, no matter how distracting the outer challenges. It gives you the power to choose and act from your exalted

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11. 1. 2020 - To Exalt The Self

self, regardless of the play and vicissitudes of the five elements.

The exercises in this kriya stimulate sexual energy, the sympathetic and parasympathetic system and the pituitary and
the pineal glands while strengthening the digestive system and the magnetic field.
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Kundalini yoga is best practiced under the guidance of a certified Kundalini Yoga Teacher.
You can search the International Kundalini Yoga Teachers' Association to find one in your
area. Search.

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