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As taught by Yogi Bhajan


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Acknowledgements
The teachings in this manual are entirely the gift of Yogi Bhajan (Siri Singh
Sahib Harbhajan Singh Khalsa Yogiji) who has brought the technology of
Kundalini Yoga to the West. Our gratitude to him is infinite. Any errors or
omissions in the following pages are entirely the fault of the Editors and Staff
and do by np means reflect upon the perfection and comprehensiveness
of the teachings.
Editors
5.5. Gurubanda Singh Khalsa
M.S.S. Gurw:haranSingh Khalsa
Editorial Assistants
5.5. 5hanti 5hanti Ram Khalsa
Siri Dhamta RaUT Khalsa
D e s i ~ and Production
5.5. Sant Subagh RaUT Khalsa
Special Assistants
5.5. Shanti Shanli Raur Khalsa
Sada Simran Singh Khalsa
Wustrations
Ravi Tej Ram Khalsa
CowrArt
Siri Gian Kam Khalsa
Typesetting
Highpoint Type & Graphics

Published by K.RJ. PubUcations. a division of the Kundalini Research Institute.
800 N. Park Ave. #5, Pomona, CA. 91768. Portions of this pubUcation may be
reproduced With the written permission of the publisher.
Copyright December. 1980
Kundalini Research Institute of the 3HO Foundation
Table of Contents'
Introduction - Why This Manual? " _.. 5
A Note to Kundalini Yoga Teachers _. . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 6
For Beginners.. _ _. 7
Tuning In _ _. . . . . . . . . . . . . . . . . . .. 9
J<riya for Elevation. ',' . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Nabhi Kriya for Prana-Apana................ _ ~ ........... , 14
Preparation for Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 16
I<riya for the Instinctual Self . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 18
I<riya for Metabolism and Relaxation....................................'.. 21
I<riya' for Disease Resistance.. ~ ....................................... 23
Ajnaa Stimulation Kriya . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Kriya for Pelvic Balance . . . . . . . . . . . . . . . . . . . . . _. . . . . . 28
Meditation for Ego Problems and Mental Disease 30
Meditation for Spiritual Stamina ' 31
Meditation for Gurprasad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Meditation for Mental Purity. . . . ~ 32
About Yogi Bhajan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 33
Appendix - Pictorial Summary of Kriyas 34
5
Introduction - Why This Manual?
We at the KundaJinl Research Institute are to be presenting this new instruction
manual, Keeping Up Wdh Kundalini Yoga. We hope that It will be of benefit to you as a
student and/or teacher ofKundalmi Yoga.
Although Yogi Bhajan has taught hundreds 'Of classes In Kundalini Yoga, there are many
wonderful. kriyas which have still not found their way Into print. 1l}is manual Is an attempt
to partiaDy remedy that situation. Some of the kriyas contained herein have been bt. limited
circulation among teachers of Kundalini Yoga in rough typewritten form while others are practically
"unknown". From the many kriyas available to us, we have bied to select those which, in
content and duration, seemed particularly suitable for both morning sadhana and for beginning
to interrnediate yoga classes.
1bis manual Is designed as a supplement to the Sadhana Guideline:; which serves as the
basic "'text" in many Kundalini Yoga classes. It is not Intended as a replacement for the Sadhano
Guideline:;. There is a tremendous amount of valuable contained in Sadhana Guide
line:; which you wiD not find here, including desaiptions of the basic asanas, bandas, mantras,
and mudras of Kunda\ini Yega. We feel, however, that as a student grows in his practice
of Kundalini Yega, more Written material should be provided to fiD his growing interest and
development. That is the primary purpose for which this manual has been compUed.
6


A Note to Kundalini Yoga Teachers
In the production of this manual, we have introduced several innovations with the teacher
of Kundalini Yoga in mind. We hope that they will be of genuine advantage to you in your
teaching experience.
With each exadse set, we have included an exp1anation of its oveRll thnast and benefits. This
appears near the top of each page under the heading, What This Kriya WiD Do For You. Then,
following each exen:ise. you will find an explanation of the particular effects of that exercise
within the context of the entire kriya. A given exercise, when performed by JtseH, may have
many clifferent effects. but only those are listed which are germane to the overall flow of the Jaiya.
Dired1y below the tide of each kriya. we have included the approximate maximum and
minimum times necessaJY to complete that kriya. This is to help you in choosing a kiiya to
fit within the time framework of your yoga class or sadhana schedule. To c:alcuJate the maximum
times we have allowed ~ fuD length of time for each exen:ise plus 3 minutes of reJaxation
between each exercise wherever relaxation maybe considered suitable. We have also included
a 10 minute deep relaxation at the end of each set. :To caJcuJate the "minimum time, we
have used the minimum time for each exercise and have aDowed only 30 seconds transition
time from one exe:rdse to the next with no relaxation whatsoever_
F"mally, W(> have included a pictorial summary of the eight kriyas in this manual which
we feel will be very useful to you both in choosing the kriya you wish to teach and in quicldy
caIling to mind which kriya is which.
Obviously, there are many' elements which we might have included in this manual
(such as explanations of the basics of Kundalini Yega) which we chose to leave out. Once again,
we must state that we consider this manual to be a supplement to the Sadhana Guidelines,
our basic text, and not a replacement for it.
God bless you, and may all of your teaching experiences be fuliilljng and expanding for you.
Please be sure to share with us any of your aiticisms or comments about this manual so that
they may be incorporated into future editions.
- The Editors
7
For Beginners ...
If you are a beginning student of Kundalini Yoga, that is if you have been practicing
for Jess than six months, or if you have been practicing without the aid of a teacher who
has been certified by the 3HO Foundation, then there are a few things which you should
&mow before you begin to use this instruction manual:
SUPPLEMENTTOTHESadhana Guidelines
This manual has been prepared as a supplement to the Sadhana Guidelines (alternately
titled Kundalini Yoga/Sadhana Guidelines). 5adhana Guidelines is a book which contains a complete
introduction to the daily practice of Kundalini Yoga. It includes complete descriptions of aD the
asanas (postures), mudros (hand positions), bandas (energy locks), and mantras (sound currents)
of Kundalini Yoga. It includes information about the theory of Kundalini Yoga and answers
many questions commonly asked about Kundalini. It includes a section on the philosophy
of sadhana, the daily practice of Kundalini Yoga, and contains guidelines for establishing your
own personal sadhana. It also includes three outstanding lectures by Yogi Bhajan, the man who
first brought the science of Kundalini Yoga to the West. And, of cowse, it includes thirty-two
kriyas (sets of Kundalini Yoga exercises) and fifteen meditations. If you do not already own a
copy of Sadhana Guidelines then, by all means, buy one. It is invaluable. and the information
contained in this manual is incomplete Without it. Ask your nearest 3HO Foundation Center,
your local bookstore or write to K.R.I. Publications at the address printed on the back cover
of this book.
Tuning-In
Kundalini Yoga is one spiritual discipline which cannot be practiced without a teacher, although
it is not necessary for the teacher to be physically present when you pmctice. To establish
a aeative link with the Master of Kunda1ini Yoga. Yogi Bhajan, you should be sure to '"tune-in"
to his energy flow using the Adi Mantra, "Ong Namo Guru Deu Nama." For specific
instructions, see the section on "Tuning-In."
Mental FOQIS
The following pages contain many kriyas which include asanas, mudros, bandas, pranayam
(patterned breathing) and. dynamic exercise. A further ingredient which is not always specified
is mental focus. Generally speaking, unless you are directed to do otherwise, you should fix
your concentration on the ..third-eye point," a point midway between the brows, one-half inch
up and one-half inch b e l o ~ the skin. With your eyes closed, you can mentally locate this
point by turning your eyes gently upwards and inwards. By concentration at the third-eye point,
it is not meant that you should block out all other awareness. You should remain aware of your
breath, your body posture, your movements, and any mantra you may be using, but your
"center of awareness" should be at the third-eye point.
8
t'
~
Linking the Breath With a Mantra
Another aspect of Kundalini Yoga practice which is frequently unspec}fied is the use of
mantra. A mantra is a series of sounds, generally having an inspirational meaning such as a name
of God, which have been designed to elevate or modify consciousness by their rhythmical
repetition. It is beneficial throughout the practice of Kundalini kriyas to utilize the power of mantra
by linking a mantra to the breath even when no mantra is formally specified. The mantra most
commonly used is Sat Nam (rhymes with "But Mom"). Sat Nom means uTruth is my identity."
1bis mantra can be linked with the breath by mentally ,repeating Sat as you inhale. and mentally
repeating Nom as you exhale. By doing so, you filter your thoughts, insuring that each
thought-dlain has a positive resolution. You will also find that the use of a mantra makes it easier to
keep up in the performance of any exercise that is particularly strenuous and that it adds depth
to the performance of eVen the simplest exercise.
Pacing Yourself
Many Kundalini kriyas involve rhythmical movement between two or more postures. In such
cases the pace at which you should move is generally not stated. As a rule, you shoUld
begin -slowly, keeping a steady rhythm. Inaease gradually, being careful not to strain. GeneraUy
speaking, the more you practice an exercise, the faster you can go, but in any case, be
sure that the spine bas become warm and flexible before attempting rapid movements.
Concluding an Exercise
Unless otherwise stated, an exercise is concluded by inhaling and holding the breath briefly,
then exhaling and relaxing the posture. While the breath is being held, one should apply
the mool band or Uroot lock". (See Sadhana Guidelines for a complete explanation.) This
helps to consolidate the effects of any exercise and to circulate the energy to the higher centets
of the body. How long the breath should be retained depends upon your level of aCcomplishment
as a student. More experienced students with highly developed lung capadties can obviously hold
their breath for a longer period of time than can the beginning student. In no case, however,
should you hold the breath to the point of passing out. If you start to feel dizzy. immediately
exhale and relax.
Relaxation Between E x e t ~
An important part of any exercise is the relaxation following it. Unless otherwise specified,
you should allow one to three minutes of relaxation in a comfortable and convenient posture
(generally in easy pose, in corpse pose on the back. or lying laton the stomach) after each
exercise. The less experienced you are in the practice of Kundafini Yoga or the more strenuous
the exercise, the longer the relaxation period which will be required. During the practice of sadhana
during the early morning hours when the body is normally in a relaxed and restful state,
it may be necessary to reduce relaxation lime to a bare minimum so as to remain' alert and
awake. Many kril1a5 end with a period of "deep relaxation" which may be allowed to continue
for about three to ten minutes.
OnYourWay ...
With the above considerations. conditions and suggestions in mind. we inVite you to enjoy
the practice of Kundalini kriyas contained in the following pages. If you have any questions or
concerns about your practice of Kundalini Yoga. feel free to contact your local 3HO Foundation
teaching center. or to contact the Kundalini Research Institute at the address and phone number
printed on the back cover of this boolt.
9
TUNING IN
Every Ktindalini Yoga class or practice session should begin with chanting the Ad; Mantra:
Ong Namo Guru Dev Nama. By chanting it in proper form and consciousness, the student humbles
himself before the higher self, the source of all guidance, and opens the link between
himself and the divine teacher.
How to recite the Adi Mant:ra:
Sit in a comfortable sitting position with the spine straight. Press the palms of the hands together
at the center of the chest with the fingers pointing straight up. Draw the hands tightly into the
chest so that the joints of the thumbs are pressed against the sternum (the place where the .
two halves of the no cage meet.)
Inhale deeply. Focus your concentration at the third-ye point, midway between the brows,
about one-baH an inch up and one-half an . inch deep. As you exhale, chant the words,
Ong Namo. using the entire breath to produce the sound. Then take a quick sip of air through
the mouth and chant the rest of the manaa. Guru DeD Namo, extending the sound as long
as possible. The sound Det1 is chanting a minor third higher than the other sounds of the mantra.
(For relative pitch and rhythm, see musical notation below.) As you chant. Vibrate the aanium with the
sound so that a mild pressure is felt at the third-eye point. Chant this mantra at least three
times before beginning your Kundalini Yega practice.


.Ong- No-ma- Gu--ru Deu- . Nama-
How to pronounce the Adi Mantra:
TIle "(Y' sound in Ong is long. as in "go" and of relatively short duration. The "ng"
sound is relatively long and produces a definite vibration on the roof of the mouth and the aanium.
The first part of the word, Nama, is short and rhymes with "hum". The "0", as in "go"
is held fora long time.
The first'syllable of the word Guru is pronounced as in the word, "good." The second syllable is
pronounced like the word. "rue,". (rhymes with "truej. TIle first syllable, therefore, is short and the
second one long.
The word, DeD rhymes with "gave".
What this mantra means:
Ong is the infinite aeative energy experienced in manifestation and activity. It is a variation
of the cosmic syllable Om which is used to denote God in His absolute or unmanifested
state. When God aeates and functions as Creator, He is called Ong.
Namo has the same root as the word Nameste which means "reverent greetings."
Nameste is a common form of respectful greeting in India accompanied by the mudra of palms pressed
together at the chest or forehead. It implies bowing down. Together Ong Nama means "I call on
the infinite aeative consciousness." opening yourself to the universal consciousness that guides
all action.
Guru is the teacher or the embodiment of the wisdom that one is seeking. Dev means divine
or of God, in a non-earthly, transparent sense. Nama, in closing the mantra, reaffirms the
humble reverence of the devotee. Taken together, Guru Den Nama means "I call on the divine
wisdom." whereby you bow before your higher self to .JUide you in using the knowledge
and energy given by the cosmic self.
10
f'
f'
Kriya for Elevation (20 - 50 min.)
What This ~ Will Do For You
This easy set of exercises is excellent as a warm-up and
a tune-up. It systematically exercises the spine and aids
in the circulation of prana to balance the chalaas.
1) Sit in an easy pose. Extend the arms up at a 60
degree angle to the horizontal, palms facing forward.
Curl the fingertips into the pads of the palms just below
the base of the fingers. Extend the thumbs. (A) Angle
the wrists so that the thumbs are pointing straight up
and the other fingers are parallel to the ground. (B) Begin
breath of fire and continue for 1-3 minutes. Then inhale
deeply and hold the breath as you bring the thumb tips
together above your head. Then exhale and apply the
mool band. Hold the breath out briefly. Then inhale
and relax. T;us exercise opens the lungs, brings the hemi
spheres of the brain to a state of alertness consoli:
dales the magneticfield.
2) Sitting In easy pose, grasp the shins with both hands.
As you inhale, flex the spire forward. (A) As you exhale,
flex the spine back. keeping the shoulders relaxed and
the head straight. (B) Continue rhythmicaDy with deep
breaths for 1-3 minutes. Then inhale. Exhale and relax.
This exercise stimulates and stTetches the 1o&DeT and mid
spine.
3) In easy pose, place the hands on the shoulders, arms
parallel to the ground, widi the thumbs in back and the
fingers In front. Inhale as you twist the head and torso to
the left. Exhale as you twist to the right. Continue for 1-3
minutes, then inhale, facing straight forward. Exhale and
relax. This exercise stimulates and stretches the lower
and mid-spine.
11
4) Stretch both legs straight out in front Grab the
big toe of each foot by locking the index finger around the
toe and pressing the thumb against the toenail. (tl you
cannot reach the toes, grab the ankles.) Inhale and
stretch the spine straight, pulling back on the toes and
keeping the knees straight. (A) Exhale and bend forward,
pulling the elbows to the ground and the head to the
lmees. (8) Continue with deep, powerful breathing
for 1-3 minutes. Inhale up and hold the breath
briefly. Stay up and exhale completely, holding the
breath out briefly. Inhale and relax. This exercise
works on the lower and upper$pine.
5) Sit on the right heel with the left leg extended
forward. Grasp the big toe of the left foot with both
hands, applying a pressure against the toenail. Bring
the elbows to the ground and the head to the knee.
Begin breath of fire. Continue for 1-2 minutes. Inhale.
Exhale and stretch the head and' torso forward and
down. Hold the breath out briefly. Inhale aqd switch
legs. Repeat the exercise using the opposite side.
Relax.. This exercise helps eliminauon, stretches the
sciatic neroe and brings drculotion to the upper torso.
6) Spread the legs wide, grasping the toes as in
Exercise 4. Inhale and stretch the spine straight,
pulling back on the toes. (A) Exhale and, bending
at the waist, bring the head down to the left knee.
Inhale up in the center position CA) and exhale down,
bringing up the head to the right knee (5). Continue
with powerful breathing for 1-2 minutes. Then inhale
up in the center position and exhale, bending straight
forward from the waist, touching the forehead to
the floor. (C) Continue this up and down motion
for 1 minute, then- inhale up, stretching the sPine
straight. Exhale, bringing the forehead to the floor.
Hold the breath out briefly as you stretch forward
and down. Inhale and relax. This exercise deuelops
flexibility of the lower spine and saaum and charges
the magnetic field.
12


7A
- ~
~
7) Cobra Pose. Ue on the stomach with the palms flat on
the floor under the shoulders (A). The heels are together
with the soles of the feel facing up. Inhale into
cobra pose, arching the spine, vertebra by vertebra,
from the neck to the base of the spine until the
arms are straight with the elbows locked. (B) Begin
breath of me. Continue far 1-3 minutes. Then inhale,
arching the spine to the maximum. Exhale and hold
the breath out briefly, apply mool bond. Inhale.
Exhaling slowly, lower the arms and relax the spine,
vertebra .by vertebra, from the base of the spine to
the top. Relax, lying on the stomach with the chin
on the floor and the arms by the sides. This exercise
balances the sexual energy and draws the prana to
balance apana so that the kundalini energy can dr
culate to the higher centers in the following exercises.
8) Sit in easy pose. Place the hands on the knees.
Inhale and shrug the shoulders. up toward the ems.
(A) Exhale and drop the shoulders down. (8) Continue
rhythmically with powerful breathing for 12 minutes.
Inhale. Exhale and relalC. This exerr:ise balances the
upper chaleras and opens the harmonal gaJ.e to the
higher brain centers.
9) Sit in easy pose. Begin rolling the neck clockwise in
a circular motion, bringing the right ear toward the right
shoulder. the back of the head toward the back of the
neck, the left ear toward the left shoulder and the chin
toward the chest. The shoulders remain relaxed and mo
tionless, and the neck should be a1loo.ved to gently stretch as
the head cirdes around. Continue far 1 - 2 minutes, then
reverse the direction and continlJe for 1 - 2 minutes more.
Bring the head to a central position and relax.
13
10) Sit on the heels in the Sat Kriya position. Stretch
the arms over the head so that the elbows hug the
ears. Interlock the fingers except for the index fin
gers which are pressed together and pointed up. Begin
to chant "Sat Narn" emphatically in a constant rhythm
about 8 times per 10 seconds. Chant the sound
"Sat" from the navel point and solar plexus, and pull
the navel all the way in toward the spine. On "Nam"
relax the navel. Continue for 3-7 minutes, then inhale
and squeeze the muscles tight &om the buttocks all
the way up the back past the shoulder. MentaJly allow
the energy to flow through the top of theskuD.
Exhale. Inhale deeply. Exhale completely and apply
the moo' band with the breath held out. Inhale and
relax. Sat Kriya drc:ulates the kundalini eneJIDI through
the evlce of the chaleras, aids in digestion and strengthens
the nervous system.
11) Relax in easy pose or on the back with the arms
at the sides, palms up. Deep relaxation allows you
to enjoy and consciously integrate the mind/body
changes which haue been brought about during the
practice of this Icriya. It allows you to sense the exten
sion of the self through the magnetic field. and the
aura and allows the physical body to deeply relax.
14
Nabhi Kriya for Prana-Apana (l7-42 min.)
What This Kriya WiD Do For You
This kriya balances prana and apana by focusing on
the third chakTa at the nalJel point and then at the heart
center. It is good for general strength, for digestion, for
abdominal toning, for allelJiating mild depression andJor
deueloping the healingflow ofprana through the hands.
1) Sit with the right leg straight out and the left foot on
the right thigh. Glilb the big toe of the right foot with the
thumbs of both hands pressing against the toenail and the
first two fingers of both hands applying a pressure against
the soft part of the toe. PuB back on the big toe. Stretch
the spine straight. Tuck the ~ into the cavity above the
.chest. Begin breath of fire. Continue for 1-2 minutes.
Then inhale, change legs, and continue for 1-2 minutes
more: Inhale and relax. This exercise opens the lungs,
balances the polCDity 0/ the aura, and $limulates the
pituitmv
2) 1Je on your back with your arms at YOlD' sides. Bring
the knees into the chest and begin alternately kicking the
buttocks with the heels. Inhale as you raise each ieg,
exhale as you strike the buttocks; Continue 1-3 minutes.
Inhale and relax. This e.xen:ise is em aid to digestion.
3) Remaining on the back raise bOth legs to a height of
18 Inches. Inhale and draw the left knee to the chest.
Exhale as you extend the left leg and simultaneously
chaw the right Imee to the chest. keeping the lower legs
paraDel to the floor. Continue this push-puB motionwlth
powerful breathing for 13 minutes. Inhale and extend
both legs out. Exhale and relax. This exercise aids in
digestion.
4) Lie on your stomach. PIac:e the hands under the
shoulders and raise the body until tf1e elbows Jock. The
weight of the body is sUpported by either the palms or
the fingertips. The body, from the head to the toes forms
a straight bne. Begin breath of fire. Continue for 1-3
minutes. Inhale and hold the breath briefly. Exhale.
Inhale. 1ben exhale completely and hold the breath out
briefly. Inhale and relax. This exercise giues stTength to
the lower back and stimulates the brain.
15
5) Stretch pose: Lie on the back with the legs together
and raise the heels 6 inches. Raise the head and
shoulders 6 inches and stare at your toes with the arms
stretched out, pointing at the toes. In this posi
Inhale and hold briefly. Exhale. Inhale. Exhale com
pletely and apply mool band. Inhale and relax. This e:xer
dse Gdiuates and balances the third cham, sets the nauel
point and aids in digestion.
6) Sit in easy pose. Spread the mrns at an angle of 60
degrees, parallel to the ground, as if to receive someone.
Spread and tense.aD fingers. (AJ Take a few long, deep
breaths, then bring the fingers Into tight fists. Slowly bring
the fists to the center of the chest as if bringing in a great
Weight. (8) When they reach the center of the chest
exhale forcefully. Repeat this procedure 2 to 3 times.
Then, spreading the anns at an angle of 60 degrees or
more, tense the fingers and breathe long and deep. Then
slowly bring the hands to a position 4 inches apart in
front of the chest with the palms facing each other, fingers
pointing up. (C) Staring at the space between the palms,
feel the energy flow between the hands. Continue long
deep breathing in this position for 12 minutes. Then bring
the palms together at the center of the chest.. Meditate
at the brow point for 1 minute. Then bending forward
from the waist, bring the forehead and the palms to the
floor. (0) Relax in this position for 1-2 minutes. This
exerd$e brings mental and physical [oeus to the hands
and opens the heart center.
7) Return to a crosslegged sitting position. Meditate.
8) Deeply relax.
16
Preparation for Meditation (lO-35min.)
W h a ~ This Kriya Will Do For You
This short set is uery energizing. It establishes a subtle
balance between the heart. lungs and sex organs. Like
$0 many of the Kundalini Yaga kriyas taught by Yogi
Bhajan. it is a precious jewei with many benefits to those
who practice it.
1). Sit with the legs straight out in front. CJasp the hands
behind the neck with the fingers interlocked in venus
lock, palms pressed against the neck under the hair.
Inhale and raise the left leg to an angle of 60 degrees
from the horizontal. Hold this position and begin long
deep breathing. Continue for 1-3 minutes. Inhale and
hold the breath. Exhale and relax. This exercise. done
on the left side only, aeotes a cross pressure in the body
that increases the /low of eneJ!DI beaeen the lIDo sides.
It creates a temporary imbalance in order to correct the
flow ofenergy and the drcu1ation of the heart.
2) Assume the same posture as -in exercise '1. Inhale
and begin breath of fire. Continue for 1-3 minutes. Inhale
and hold the breath. Exhale and relax. This exercise,
using breath of fire. works to regulate the flow of sexual
energy and strengthens the femoral branch of-the sciatic
nerue.
3) Ue on your back.. Place the right hand under the
small of the back, palm facing down. Place the left palm
against the neck with the elbow touching the ground.
Raise the right leg up to 90 degrees. BegIn breath of
fire. Continue for 1-3 minutes. Then inhale and hold the
breath. Exhale and deeply relax for 1-3 minutes. Switch
ing the pressure to the right side of the body. this exercise
connects the upper and lower energy triangles to correct
the gall bladder. heart and spleen.
2
4) Remain on the back. Bending the knees with your
feet on the floor. grab the ankles. Inhale and raise the
buttocks. pressing the navel point up. CA} Exhale and
relax down. (B) Continue this sequence rhythmically
with powetful breathing for 1-3 minutes. Inhale up and
hold the breath. Exhale and relax. This exercise opens
the pelVic region and strengthens the lower back. It
balances the sex meridian and prepares you Jar the
{ollowing exercise.
5} Sit on the heels. Carefully lean back so that the
shoulders touch the floor. Rest the hands next to the
thighs. CA] Begin a powerful breath of lire. Continue for
1-3 minutes. Inhale and hold briefly. Exhale and deeply
relax on the back with the legs stretched out for 1 minute.
(B) This exercise stTetches the thighs and lower back.
It promotes mineral balance in the body by regulating the
glands. The deep relaJCation foHowing this e.xen::ise allows
the glandular secretions to be drctJ1ated and distributed
throughout the body.
6} Stand up straight with the arms extended straight out
in front parallel to the ground. The wrists are relaxed.
Lift the heels up off the ground. Supporting yourself on
your toes. Begin long deep breathing. Continue for 1-3
minutes. This exercise makes the mind alert. stimulates
the pituitary gland and balances the magnetic field. pre
paring you faT deep meditation.
7) Meditate.
8) Relax.
56
18
Kriya for the Instinctual Self (15-52min.)
What This Kriya Will Do For You:
~ human beings, &De haue certain instincts as do
animals, but rile also halle the ability to direct, shape
and giue meaning to the expression of these instincts.
Many oj the strongest instincts find expression and
repreSentation through the "'lower triangle" of chaleras,
that is the first. second and third chaleras. The physical
correlates of these chabas are the rectum, the sex.
organs and the naueI point.
According to the science oj Humanology as taught
by Yogi Bhajan, dvsfunctions 0/ the body are reflected
in the mJnd and oic:e versa. A serious neurotic behauior
or selj-destrudiue flttitUde In the mind IIIfll also GpPfUU
as an imbalancelit the'lalDl!r triangle. One of the most
direct IDOYS to correct such an fmbolanc:e is to use
physicol nave oDd glandular. stimulation to alter the
InstindutIl and leamed paItsms in the lower chakras.
Once this is achieued and a new MelBY balance is
attained, then, through analytic self-assessment and
meditation, it is poSsible to effect the wholistic change in
behauior which Is desired.
This biva is an example 0/ such a technology..
To use it c:orredly, remember to bring )lOur mind to focus
on IIJhai you are doing and experiendng during each
moment 0/this Icriya.
IB
1) Sit with the soles of the feet pressed together.
Grab the feet with both hands and draw them into
the groin, keeping the knees as close to the floor
as possible. Inhale and flex the spine forward. keeping
the head straight. (lA) Exhale and flex the spine back.
agains keeping the head straight (lB). Continue
rhythmically. coordinating the movement with the
breath. for 1 to 3 minutes. Inhale and hold the breath
briefly. exhale and relaX.
This exercise loosens the lower spine and stimulates
the flow ofsexual energy.
2) Lie on the stomach with the palms flat on the floor
under the shoulders. The heefs are together with the
soles of the feet fadng up. Inhale into Cobra Pose.
ardUng the spine, vertebra by vertebra. from the neck
to the base of the spine until the mns are straight with the
elbows locked. (2A) Exhale. Then inhale and raise the
buttocks so that the body forms a straight fine from the
head to the heels. (28) Exhale and 10wer the body back
into Cobra Pose. Continue rhythmically with poweriuJ
breathing for 1 to 3 minutes. Then inhale in Cobra Pose.
halcting the breath briefly and applying the mool b.md.
Exhale and relax.
This exercise works to stTengthen the lower back
and to balance the flow of sexual energy with the region
0/the third cholera.
l ~
3) Sit in Crow Pose. a aouching position with the Imees
diawn into the chest and the soles of the feet flat
on the floor. Keep the spine straight. Wrap the anns
around the knees with the' fingers' interlocked in Venus
Lock. Begin breath of fire. Continue for 1 to 3 minutes.
Inhale. Exhale and relax.
This exercise circulates the energy of the lower three
chaJaas and opens up the circ:ulation to the hips and
lower intestines.
4) Ue on your back. Inhale illld raise both legs up to
90 degrees. Exhale and lower the legs. Continue
rhythmically with powerful breathing for 1to 3 minutes.
This exercise strengthens the abdomen, setting the
nauel point and balancing prana and apana.
5) Ue on the stomach. Interlock the fingers in Venus
Lock at the small of the back. Inhale, raising the head
and hands as far as possible. Begin breath of fire.
Continue for 1 to 3 minutes. Inhale. Exhale and relax.
This exercise strengthens the lower back, allows the
energy to pow to the mid-spine and opens the nerue
channels in the area of the solar plexus.
6) .Relax on the back for 1 to 3 minutes with the arms
6B
at the sides and the palms facing up. (6AI Then
pull the knees to the chest with the arms wrapped around
the knees and the head pressed forward so that the nose
is between the knees. (68; Rock back and forth on the
spine from the base to the top and back for 1 minute.
This period of relaxation and theexerr:ise following
it, relax the spine and distribute the eneriw /rom the
previous exercises.
20
7B
7) Shoulder Stand. Lie on the back. Raise the legs
to an angle of 90 degrees from the ground. Then,
using the arms for support with the elbows on the floor,
raise the body up SO that, from the shoulder to the toes,
it is perpendicular to the floor. Support. the body
with the anns placed firmly at the waist and the elbows
on the floor flA) The weight of the body should be
taken up by the shoulders. elbows and the back of the
neck. The dUn will be pressed into the chest. Begin
breath of fire in this position. Continue for 1 to 3 minutes.
Next, continuing breath of fire. come into Plow
Pose flB) by carefully bending at the waist and allowing
the legs to come over the head and drop down to the
floor. pointing away from the chest. The toes will be
pointed with the tops of the feet resting on the floor.
The legs should be sttaight. The arms should be stretched
out behind you, pointing away from the back. Continue
breath of fire for 1 to 2 mintues. As you breath. slolDly
and carefully stretch the legs farther away from your
torso so that you feel a mild stretch in the upper
back and neck. Then inhale deeply. Exhale and relax
the breath. Slowly come out of the posture by un
flexing the spine. verteDra by vertebra, from the top
of the spine to its base. Be aware of each vertebra
as you slowly lower yourseH down. Then relax on
your back.
These exercises open the upper spine and related
nerve passages to the flow of Kundalini energy. They
also stimulate the thyroid and parathyroid glands.
8) Sit in a kneeling position on the heels. Spread the
knees and heels wide so that you are sitting between
your heels in Celibate Pose. Stretch the arms over
the head so that the elbows hugthe ears. Interlock
all the fingers except the index fingers which point
straight up. The right thumb should be clasped over
the left. Begin to c:hai1t "'Sat Nam" (rhymes with
"But Mom"> emphatic:ally in a constant rhythm about 8
times per 10 seconds. Chant the sound "Sat" from the
navel point and solar plexus. and pull the umbilJiaas
all the way in toward the spine. On "Wam", relax
the belly. Continue for 3 to 5 minutes. Then, inhale
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 and relax.
This exercise dn::ulates the Kundalini enagy ond
intsgrates the energy released from the lotDel' three
chaJaas into the entire system $0 that the tDt41 effects
ofthese exercises are stable and long lasting.
9) Deeply relax for 3 to 10 minutes.
Z.1
Kriya for Metabolism and Relaxation
(1746 min.)
What This Kriya Will Do For Yau
Deep relaxation is a must /or physical and mental
health. This kriya is a complete preparalion for releasing
tension accompanied by nervousness. It also works on
the .upper triangle of chakras and stimulates the balance
of the thyroid and parathyroid glands. It is an easy exer
cise series which derives its powerful effects from the
sequence of glandular stimulation and the use of
pranayam.
1) Sit on your heels. Interlock the fingers of both hands
in VenllS Lock and extend the arms straight out,
para1lel to the ground (lA). Inhale deeply and hold
the breath. Rapidly raise the arms straight up over
yoW' head (18) and then lower them down to the
original position. Repeat this pumping motion 3 times,
holding the breath in. Then exhale, with the mns in
the original position (lA). Continue for 1 - 2 minutes.
Then, using the same motion, 'begin pumping the arms
10 times on each inhalation. Continue for 1 - 2 minutes,
then relax. This exercise works on the metabolism by
stimuolting the thyroid and parathyrtJid glands. This
position also aids in digestion.
2) Lie on the back. Place the hands In venus lock, fingers
interlocked, behind the neck. Inhale and raise the left leg
up to a height of 2 feet. Keep the leg straight and point
the toes. Continue with long, deep breating for 1-2
minutes. Then switch legs and continue once again with
long, deep breathing for 1-2 minutes. Relax. This
exercise works on the nOlJd point and aids in digestion.
3) Sit in easy pose. (A) Cover the right nostril with the
thumb of the right hand. Breath long and deep through
the left nostril. Continue for 1-2 minutes. (B) Cover the
left nostril with the index finger of the right hand and
continue long deep breathing through the right nostril
for 1-2 minutes. eC) Making a "U" with the thumb and
index finger of your right hand, use them as you did in
3A and 3B; begin inhaling through the right nostril
and exhaling through the left. Continue for 1 - 2 minutes.
(0) Now, using the fingers in the same way, begin breath
of fire, inhaling through the ieft nostril and exhaling
through the right. Continue for 1 - 2 minutes. (E) Then
switch hands and continue breath of fire, inhale through
the right nostril and exhale through the left. Continue for
1-2 minutes. Inhale deeply through both nostrils. Hold
briefly, exhale and relax. This series of bre4thing exer
3B
cises (pranayam) opens the lungs and directs the neroous
system to coordinate left and right hemisphere inter
action. It also actilJates the pituitary and pineal glands.
22
4

.4) Stretch Pose: lie on the back with the legs together
and raise the heels 6 inches. Raise the head and
shoulders 6 inches and stare at your toes. Stretch the
arms out pointing towards the toes. In this p0si
tion begin breath of fire and continue for 1 - 3 minutes.
Inhale nad hold briefly. Exhale. Inhale. Exhale com
pletely and BPPly mool bond. Inhale and relax. The time
minutes. This exen::ise adiuates and balances the third
chakra, sets the navel point and aids in digestion.
5) Remaining on the back. bring the knees tight to the
chest, clasping the arms around the knees. Raising the
head, tuck the nose in between the knees. Begin breath
of fire. Continue for 13.minutes. This exercise stimulates
. the thyroid, opens up the :sacral area and the
pressure of Intestinal gas.
6) Immediately sit up with the legs stretched out straight.
Grab the big toes of each foot by locking the forefingers
around the toes and pressing the thumbs against the
toenails. (If you cannot reach the toes, grab the ankles.)
Bend forwmd, puDing the elbows to the ground and the
head to the knees. Breath long and deep for 1 to 3
minutes. Inhale and relax. This exercise stretches the life
(sciatic) nerve and the spine.
7) ue on the back with the legs out stnIight. Raise
the head 12 inches. Stretch the arms forward parallel
to the legs. Focus at the third eye point. Begin breath of
fire. Continue for 1 to 3 minutes. Inhale and relax. This
exercise coordinates stimulation 0/ the thyroid and the
pituitary to prepare you for deep relaxation.
8) Relax on the back. Let the anns be at the sides with
the palms fadng up. Deeply relax.


23
Kriya for Disease Resistance
What This Kriya Will Do For You
To auoid persistent colcls and illness. it is essential
to keep digestion and elimination functioning wel/.
Add-to this a $lTong metabolic balance and you will have
heartiness. This kriya deuelops these capadties. It gives
physical stTength and builds disease resistance.
1) Sit on your heels. Stretch the anns straight up over
the head with the palms pressed together. Inhale.
Pump the stomach by forc:efulJy drawing the navel
in toward the spine and then relaxing it again. Continue
rhythmically until you feel the need to exhale. Then
exhale. Inhale and begin again. Continue for 1 to 3
minutes, then inhale. Exhale and relax.
This exen:ise stimulates digestion and the Kundalini
energy "In the third chakra.
2) Sit on your heels. Place the hands in bear grip
(2A) at the chest level with the forearms parallel
to the ground. Inhale. HOld the breath and without
separating the hands, try to pull the han.ds apart (28).
Apply your maximum force. Exhale. Inhale and puU
again. Continue for 1 to 3 minutes. Inhale. Exhale
and relax.
This exercise opens the heart center and stimulates
the thymus gland.
3) Sit on your heels with your fingers interlocked in
uenus lock behind your neck. Inhale. Exhale and bend
forward touching your forehead to the ground. Inhale
and sit up again. Continue with powerful breathing
for 1 to 3 minutes. Inhale, sitting up. Exhale and relax.
. This exercise improues digestion and adds flexibility
to the spine.
(19-52 min.)
24
4) Sit with the legs stretched out straight in front of you.
Reach forward and grab your toes. Bending from the
waist, bring your forehead to your knees and your
elbows to the floor. Remain in this position, breathing
nonnally for 1 to 3 minutes. Then inhale. Exhale
and relax.
This exercise allOIl1S the glandular secretions from
the previous exen:ises to circulate through the body
and alloll1s the body to deep[v relax.
5) Sit in easy pose. Begin rolling the nedt clockwise
in a circular motion. bringingthe right ear toward the
tight shoulder. the back of the head toward the back
of the neck. the left ear toward the left shoulder and
the chin toward the chest. The shoulders remain relaxed
and motionless, and the neck should be aDowed to
gendy stretch as the circles around. Continue for
1 . 2 minutes, then reverse the direction and continue
for 1 - 2 minutes more. Bring the head to a central
position and relax.
This exercise and the two exercises fol1owing it
combine to open Circulation to the brain and to
stimulate the higher glands including the pituitarY.
parathvroid, thyroid and pineal glands which worle
-together to gilJe hannony to the entire body.
6) Come into a position supporting yourseH on your
hands and knees. The knees should be about shoulder
width apart and the arms should be straight. No bending
of the elbows. Allow the head to drop down and toward
the chest in a relaxed manner. Inhale and flex your
spine downward as if someone were sitting on your
back (6A). Then inhale and flex your spine in the
opposite direction, keeping your head down. (6B) Con
tinue rhythmically with breathing for 1 to 3
minutes. Gradually increase your speed as you feel the
spine becoming more flexible. Inhale in the original

This exercise. in addition to the effects mentioned
abolJe. helps to transform the sexual energy of the
second cholera and the digestive energy of the third
chakra while stimulating the main nerves that are regu
lated through the lower cervical vertebra.
25
7
7} Sit on your heels. Alternately shrug your shoulders
as high U possible. Do not move yoUr head. As
you inhale. your left shoulder should come up and your
right shoulder come down. As you exhale, the right
should come up and the left go down. Continue
rhythrnically with powerful breathing for 1 to 3 minutes.
lnhaIe. Taising both shoulders up. Exhale and relax.
8) Deeply relax. lying on your back with your arms
at your sides. palms fadng up. for 5 to 7 minutes.
9) Triangle Pose. Supporting yourself with the palms
of your hands and the soles of your feet. and with
your rear end up in the air. form a triangle with the
ground. Your body will form a straight Une from the heels
to the buttocks and from the buttocks to the wrists.
The head should be in line with the body and the arms
should be about 2 feet apart. Hold this position
for 5 minutes, breathing normally. Then inhale. Exhale
and slowly come out of this position and relax.
This exercise aids in digestion. strengthens the entire
neroous system and relaxes the major muscle groups of
the body.
10) Stand up. Reach down and grab your ankles.
Keeping the knees straight. begin walking around the
room. Continue for 1 to 3 minutes. then return to
your place. sit down and relax.
This exercise aids in elimination and adjusts the
magnetic field to prepare you for meditation.
26
Ajnaa Stimulation Kriya (22-60min.)
1
What This Kriya Will Do For You
This kriya works to gently stimulate and balance
dle glandular system, espeda/ly the pituitary gland which
is associated with the AjRaa or sixth cha1cTa. Beginning
students may practice this kriya once or twice a week,
but no more, as a glandular "tune-up".
1) Stand up straight and lock the thumbs into your
tightly squeezed fists. Let your arms hang at your sides.
Gently and carefully let the head faD back and stare
at a point on the ceiling or in the sky. Inhale and begin
breath of fire. Continue f ~ r 2 - 3 minutes. Then inhale
deeply as you slowly bring the head forward and tuck
the chin in. Hold the breath briefly with the head straight.
Then exhale and relax.
This exercise sets the magnetic field, alerts the body
andopens the circulation to the head.
2) Triangle Pose. Supporting yourseH with the palms
ot your hands and the soles of your feet, and with your
rear end up in the air, form a triangle with the ground.
Your body should form a straight line from the heels
to the buttocks and from the buttocks to the wristS. The
head should be in line with the body and the arms
should be about 2 feet apart. Remain in this position
with long, deep breathing for 2 - 3 minutes. Then
inhale. Exhale and apply moor band. Hold the breath
... ."" out briefly. Inhale and relax.
This exercise aids in digestion and IDorks to
strengthen the nervous system.
3) Bow Pose. Ue on your stomach. Reach back and
grab yom ankles, bending at the knees. Inhale and
arch the spine completely, pulling .on the ankles,
so that only the pelvis, abdomen and lower chest
remain on the ground. The head is tilted all the way
back. Breathe long and deep in this position for 1 3
minutes. Then inhale, gently stretching the spine. Exhale
and relax.
This exercise also aids in digestion. while opening
the centTal neroe cnannel oj the spine.
4) Stretch Pose. Lie on the back with the legs together.
4 Pointing the toes. raise the heels 6 inches. Stretch
the arms out straight. pointing at the toes, and raise
the head and shoulders six inches. Stare at your toes.
In this position begin breath of fire and continue for 1
to 3 mintues. Inhale and hold brjefly. Exhale and relax.
This exercise actiuates and balances the energy
of the third chakra, sets the nauel point and tones the
abdominal muscles.
27
5) Sit on your heels. Inhale and, keeping the head
straight and the shouldetS relaxed, flex your spine as
far forward as you can. (SA) Exhale and f1eJt it
back in the opposite direction (5B). Begin slowly and
continue rhythmically with the breath for 1 to 3
minutes. Inhale in the forward position. Exhale and relax.
This exercise further prepares the $pine Jor the
exercises toJollow.
6) Sit on the heels. Spread the knees wide. Bring the
forehead to the ground. Rest the palms of your hands
on the soles of your feet. Focus at the third-eye
and consciously relax while maintaining normal breath
ing. Continue for 5 to 20 minutes. Then take several
deep breaths and slowly come out of the position.
This exercise subtly uses the .sexual energy of the
second cholera to stimulate the Ajnaa (sixth) cholera. It
also cleans the eyes.
7) Bundle RoD. Lie on your back with your arms pressed
tightly against your sides and your legs like a bundle
of logs. Keeping the body straight, begin rolling over
and over across the room, to one side and then to the
other. Continue for 3 to 5 minutes. Then relax.
This exerciSe stimulates the entire body. It balances
the magnetic field and mQSSQges the muscles. Do not
do Exercise 6 unless you Jollow it with this exercise.
8) Sit in it comfortable position with the spine straight
and the hands in Giaan MudI3 (thwnbs and Index
fingers touching; other fingers straight out). Be sure that
the chin is locked so that the head sits slraight on the
spine. Inhale deeply. As you exhale, chant the wOrd
(rhymes with "but"), extending the sound for as
long as pQssible and dividing It Into 7 waves (l undula
tions) each one consisting of 5 beats. (See musical
notation on this page) for a total of 35 beats. Complete
the exhale by chanting the word --Naam" (rhymes
with "Momi briefly for the duration of 1 beat. Then
inhale and r.!peat the chant. Chant &om your heart,
and mentally spiral the sound up the spine and out
the top center of the head. Continue for at least
3 minutes. Then inhale. Hold briefly. Exhale and relax.
This $imple and beautiful meditation is a call /rom
the heart. It will balance your energy and lead your con
sciousness directly to its primal Source.
Pci1;]I

Sa Q - Q - Q a Q - at Nom
9) Deeply relax.
28
Kriya for Pelvic Balance
(10 - 34 min.)
What This Kriya Will Do For You
To wolk with grace and strength is to feel connected
to the world and ready to act. To experience this
is not only a matter of mental set but also of
physical balance. When the peluis and the muscles
that shape its posture are out of balance. many
systems of the body will begin to show signs of
stress. Exhaustion, low endurance and lower back pain
are common symptoms of this condition. This kriya
is helpful for staying energetic and balanced. It helps
to maintain potency If practiced regularly.
Important Note:
This is a rather strenuous set of exercises. It is
advisable to do a short set of wann-up e x ~
before beginning In order to insure that the spine
is warm and flexible. Beginning students are especially
encouraged to approach these exercises slowly and
carefuDy.
1) Bridge Pose. Begin in a sitting position with the
legs straight out. Lean back slightly, supporting the
upper tono with the anns locked at the elbows
and the palms flat on the floor. Bending the knees.
draw the feet in toward the buttocks with the soles
flat, against the floor. (A) Inhale and raise the buttocks
so that the ~ y &om the knees to the shoulders
forms a straight line parallel to the ground. Let the
head faU back. The anus and the lower legs should
be roughly at right angles to the body. (B) Apply mool
band. Hold the posture with normal breathing. Con
tinue for 1-3 minutes. Inhale. Exhale and relax. This
xen:ise stTe'ngthens the back and aids in metabolism.
2) Wheel Pose. Lie on the back. The legs snould be
bent with the soles of the feet pressed against the
floor close to the buttocks. Bending the elbows, place
the palms of the hands on the floor behind the
shoulders with the fingers pointing back toward the
shoulders. (A) Inhale and carefullv and comfortably
raise the buttocks so that the body fonns one con
tinuous arch iTom the heels to the palms of the hands (8).
Begin breath of fire. Continue for 1-3 minutes.
Inhale and slowly and carefulJy let yourself down
and relax. This exercise stTengthens the 'ower back.
fad'itates the flow of energy through the spine and
aids in metabolism.
2A
28
29
3) lie on your stomach. Clasp the hands in venus
lock behind the back, interlocking the fingers. Inhale and
raise the legs and arms as high as you can, keeping
the knees and elbows straight. Begin breath of fire.
Continue for 1 - 3 minutes. Inhale. ExhaJe and relax.
This exercise aids in digestion and strengthens the
abdominal muscles.
4) Stand with yoW' feet wide apart. Raise the arms
straight over the head with the palms pressed together.
(A) Inhale in this position. Exhale, bending at the waist,
and touch the fingertips to the left foot. Inhale up
once again and then exhale, bending at the waist
and touching the right foot (B). Continue rhymthmically
with powerful breathing for 1-3 minutes. Inhale in the
4B upright position. Exhale and relax. This exercise balances
the movement of the peluis and coordinates the muscle
groups on opposite sides 0/the body.
5) Kundalini Lotus. .Begin in a sitting position. Grasp the
big toe of each foot with the thumb and first two
fingers of each hand, wrapping the fingers around the
fleshy part of the toes with the thumbs pressed against
the toenails. Raise" the legs to an angle of 60 degrees
to the floor, locking the knees. Spread the legs wide.
Begin breath of fire. Continue for 1 - 3 minutes. Inhale.
Exhale and reJax. This e.xen:ise helps to channel sexual
eneJ!lV andmaintain potency.
6) Come into cow pose, supporting the torso on the
hands and knees. Inhale, lifting the head up and
5
back and raising the right leg as high as possible
keeping the knee straight (A). Exhale, bring the chin
down to touch the .chest and drawing the right knee
toward the chest to touch the heaef (B). Then inhale back
up into the original position. Continue rhymthically with
powerful breathing for 1- 3 minutes. Then inhale. Exhale
and repeat the exercise on the opposite side. Continue
for 1 - 3 minutes. Then inhale. Exhale and relax.
This exercise balances the leg and abdominal muscles
and helps to maintain 5eXUol potency.
7) Deeply relax..
6A
30
Meditation for Ego Problems
and Mental Disease
Sit in a comfortable aoss-legged sitting position.
or sit in a chair with the weight of both feet distributed
equally on the ground. Make a weak fist of the left hand
with the thumb pointing up. Wrap the fingers of the
right hand around the outside of the fingers of the left
hand with the right thumb also pointing up. (The fingers
of the right hand wiD 'not reach past the knuckles
of the left hand.) Drop the left thumb down over
the other fingers. and drop the right thumb down over
the left. Then apply a pressure to the double fists.
With the elbows bent. maintain this hand position
at the level of the heart. about 8 inches from the chest.
The eyes may be one-tenth open. with the focus
on the tip of the nose or the third eye point. Or.
they may be completely closed with the focus on the top
center of the head.
Inhale deeply. As you exhale. chant the following
mantra five times in one exhalation..
Wahe Guru. Wahe Guru. Wahe Guru.
WaheJeo.
Then inhale and continue for as long as 31 minutes.
The mantra is chanted in a monotone. 1be rhythmic
notation for this mantra is given below. As is indicated.
each repetition of themantra fonns an eight-beat cycle.
Wa is pronounced as in "'watch", He is pronounced
like "hey". Gu is pronounced as in "good". and ru as in
"true". Jeo is pronounced like the letters. "G". "0".
Wa-heGu-ru
~ m p ~
W Wa-heGu-ru Wa-heGu-ru
Imp tIm p'f }
Je-o a-he
IJ )]\ ~ : / 1
1 2 3 4 5 6 7 8
Comments:
The hand position used in this meditation is called Shiva Mudra. It is very heavy.
The more pressure applied on the hands. the stronger will be the reaction in the brain. There
must be 5 repetitions of the mantTa per breath.
If it is pronounced properly and completely chanted in one breath, on the fifth repeition.
all the organs of the solar plexus area - the pancreas, gall bladder. spleen. etc. - will be
stimulated and activated to bring about heavy changes. If a person dedicates himself to this meditation
for 31 minutes each day for 90 days. all ego problems and mental diseases wUl be cured.
31
Meditation for Spiritual Stamina
Sit in a comfortable aoss-legged sitting position,
or sit in a chair With the weight of both feet distributed
equally on the ground. Raise the anus up over the head
and interlace the fingers with both palms facing down.
Bending the elbows, lower the hands until they are about
six inches from the head, immediately above the top
center of the head. The eyes should 00 one-tenth open.
Deeply inhale and hold the breath in. Completely
exhale and hold the breath out. Be sure to. use long,
deep, complete breaths.
Continue for 11 minutes. As you develop your prac
tice of this meditation, you may gradually increase its
duration to 31 minutes.
Comments:
This meditation is offered in reverence to our mental capacity and creativity. The spine
must be straight and the hands held over the head at all times in order to cover the body's
magnetic field. The hands themselves ad as a neutral polarity to the eIedromagnetism that the
meditation builds up.
For the first few minutes, you may experience nothing but misery and discomfort. But,
if you can go through the pain,' you will, enter into a relaxation such as yOu have never
before experienced. If you are honest With yotirself in practicing this meditation. you can gain
as much spiritual stamina as you like.
Meditation for Gurprasad
Sit in a comfortable cross-legged sitting position.
or sit in a chair with the weight of both feet distributed
equally on the ground. Cup the hands together with
the palms facing up. With the upper arms pressed
against the nb cage. bend the elbows so that hands
are at the level of the heart. Feel that you are just
asking for a blessing &om God. The eyes should 00
one-tenth open and should 00 allowed to close during
the meditation.
There is no mantra given with this meditation
and the breath is self-regulating. Simply meditate on
the boundless flow of the Universal Soul. Feel a deep
inflow of spirit.
There are no restrictions on the length of time for the
practice of this meditation.
Comments:
Gurprasad means the "gift of the Guru", the universal teacher. As you practice this meditation,
feel yourself to 00 showered by all of the blessings of heaven - health. wealth, happiness,
your ultimate caliber and capadty. Just let it happen! FIll your heart and soul With all the bounties
of nature.
This is a very restful posture. The subtle pressure against the meridian points on the rib cage give
immediate relaxation.
32
Meditation
for Mental Purity
Sit in a comfortable aoss-Iegged sitting position,
or sit in a chair with the weight of both feet equally
distributed on the ground, Rest the right hand in
the left with both palms facing up. The position
is reversed If you are a woman. Point both thumbs
straight away from the body. Hold this poSition at
the ceotel' of the chest at the bottom of the rib
cage. The arms rest against the sides of the body
with the elbows bent. The eyes are nearly completely
dosed.
Begin chanting the foRowing mantra:
Gobfnd Gobind Haree HOTee
Gobind Gobfnd HareeHOTee
Gobind GobindHaree Haree
Gobfnd GobindHaree HOTee
Goblnd GobindHtITee Haree_
Continue the chant Without any break, aUowing the
breath to regulate Itself. . .
Go Is pronoWlc:ed like "go". Bind rhYmes with
..grinned.... Haree Is pronounced like "hurry", except
that the "r" is a "soft roo as In the Spanish language,
and the eeis held a bit longer than in the English word.
The mantra is chanted in a montone in a four-beat
rhythm. (see rhythmic notation below.) As you say the
syllable Go, pucker the lips, as if to kiss someone,
and relax them on the syllable bind. On the lid of
bind. the tongue Is pressed against the front teeth.
As you say the word, Haree, the tips will "smile"
somewhat.
There is no restriction on the length of time for
which this meditation can be practiced.
~ J n J n In. n J ~ : 1 I
......"",
Go-bind(a) Go-bind(a) Ha-ree Ha-ree
1 2 3 4
Comments:
This meditation has the capadty to make your mind clear as a aystal. It can totally
eliminate mental impurity, but it must be done correctly! In the coming times, many Americans
will become nervous wrecks. They will not even be in a position to receive instruction in
meditation. All you will be able to do for them is to put your hands over their heads and
start chanting. This meditation will help to develop that healing power within' you, provided
you also perfect the mantra: Sa Ta Na Ma Ra Ma Da Sa Sa Se So Hung.
33
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About Yogi Bhajan
Yogi Bhajan. master of White Tantric Yoga Kundalini Yoga, started teaching In .America
In January 1969. He is Diredot of Spiritual Education for the Healthy, Happy, Holy OrganIzation
(3HO), which has expanded to over 100centers teaching Kundalini Yoga throughout the world.
In 1971, he tnaugwated a whole new concept of teaching for women which has been
the catalyst for dynamic change in the lives of thousands of women. Out of this developed
Khalsa Women's Training Camp (an annual event) and the Glace of God Movement for the Women
of the World (GGMWW).
Yogi Bhajan now travels constantly, lecturing and teaching White Tantric Yoga and Meditation
courses. Despite the amazing popularity of the spiritual way of life he has inspired in a basically
materialistic era, Yogi Bhajan remaihs a humble and pure channel of the lnfinlte. In his own words:
"Somebody just shared his knowledge with me and by the grace of God, I collected it.
We are in a desert, and I have a 1ittIe water with me that I want to share with people. Does
that make me a water man? Am I the rain? Am I the clouds? Am I the ocean? No. I am
just a little can of water in the desert to which people can touch their lips and think of surviving.
Beyond that, I am nothing." - Yogi Bhajan.
bearing Yogi Bhajan's name include: The Teachings of Yogi Bhajan, The Experience
of Consciousness, The Golden Temple Vegetarian Cookbook, The Andent Art of Self-Nutrition,
Human Caliber, Contrast Consciousness and Mysteries of the Unknown. A large variety of yoga
and meditation manuals have been published to transmit his teachings of the science of
Kundalini Yoga.
For information about Kundalini Yoga classes in your area, write to: 3HO Foundation,
1649 So. Robertson, P.O. Box 35006, Los Angeles, CA 90035. or can: 213-550-9043.
- ' - - $ - - > - ~ -
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PREPARATION FOR MEDITATION KRIYA FOR THE INSTINCTUAL SELF
KRIYA FOR METABOUSM
AND RElAXAnON
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KRIYA FOR DISEASE RESISTANCE AJNAASTIMULATION KRIYA KRIYA FOR PELVIC BALANCE
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