Introduction to Kundalini Yoga With the Kundalini Yoga Sets and Meditations of Yogi Bhajan

i

111trobl-tcti0l1 to l{\-tl1~alil1i Yoga

witl1 tl1c Kl-it1tl"lit1i Y05" Sets ~~t1tl Metlit"tiot1s of

Yogi Bl1~i~l1

'Ihe "Greatest Hits" of Kundali.ni Yoga

Cbncise survey of the thrust, scope,

effects and Olll[onents of Kundalini Yoga

Detailed advice on at-hc:JIe practice

Just what a beginner wants to kocJw about

Kundalini Yoga

b\i

G~r\;tr~tt 111{ ~r

l{l1als , Ph. D.

Marie Maxvvcl1 ~l'\\.

Al1l1

ti

CONCEPT, TEXTS, MARKETING, EDITING:

Dr. G\infr~tt~t'\

ll~\ir K~ls"\

RESEARCH, TEXTS, ILLUSTRATIONS,

LAYOUT, EDITING:

At1l1

M~rie M.,\xwdl

INTRODUCTION TO KY. 1-888029-05-6 COpyright June, 1989 by Gururattan lpular meditations (SAnA)

KIRl'AN KR!YA - OVer a period of time, this meditation can be your best f:riend (5AnA)

SEHAJ SUKH

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MARA DEV KRIYA With long "Sat Narns" - To cormect with the soul and open the heart (NCTI'ES ) ooI SHABO MEDITATIOO Accelerating Spiritual Growth - ''What you can do (in 2 hrs.!) cannot be described ~ ( S&S) ASTRAL PROJEX::I'IOO - Up, up and away! (RELAX) MAHAN KAL KRIYA - Brings innocence, dispels fear. (REr.JVC) SHAKTI-BHAKTI MEDITATIOO - Produces physical euphoria, the "Great B::dy" experience, and induces sleep by relaxing the solar plexus. Blissful and effective. (RELAX) ADI SHAKTI MEDITATIOO - For female p:JWer and attraction (in l:x>th men and waren.) (REl:.AX) PROSPERITY MEDITATIOO - This was designa:ed as the mantra for 1989 by Yogi Bhajan. (Taught at RebirthJ.ng Course in san Diego in January, 1989) (HEART)

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PRANAYAMA BASIC BREATH SERIES - Pranayama to clear the mind (SADA) BREATHING TO O!ANGE NOSTRILS AT WILL and alter mental states. Everyone should know hOol to do this (SURV) MEDITATIOO FOR 'IRE CENI'RAL NERVOOS SYSTEM - For the Sushurnana Nadi and the Central Nervous System. Brings elaOOrate changes! Excellent practice for begirmers. (RELAX) ENERGY & RELAXATIOO FOR THE NERVES - Another good beginner's exer­ cise. Unite with Universal Spirit! (REr.JVC) ELEVATlOO OF a::NSCIOOSNESS MEDITATIOO (sahaj Yoga) "Any person in a non-improved state can do this and can rise to any state of consciousness". (S&S) MARA SHAKTI PRANAYAM - Whistle Kriya - Massages and stimulates the brain, prcrluces tolerance and eliminates tension. Six pages of scripture describe the effects of this exercise! (HEART) FOR SELF-RffiENERATlOO (REI..AX) SITALI PRANAYAM - Traditional cooling, healing and cleansing pran­ ayarn. It is said that those who practice this will have all the things they need and be served by the heavens! (SADA) BREATH PURIFICATIOO & NAVEL ENERGY - For a "glow" and powerful energy. (MED) FOR PSYOiIC DEVELOPMENT - Works on Life Nerve in shoulder (S&S) GURUDA MUDRA For self-Identification. Do this when you need to know who yOU aJ;'e. (S&S) APPENDIX

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FtlNDAMENI'ALS OF KUNDALINI yr::t:;A

Kundalini, Prana & Apana, Kriyas Kriyas and Asanas Mudras Pranayarna and Meditation Focus of Attention, Visualization and Projection Bhandas O1akras Mantras AUTHORS BIBLlo::;:RAPHY 5P':;>~'~

a.arti It only v.crks if you are in the game. And it is rrore fun to be in the game, with the rewards in the playing. So get in the game and bring your friends. '!he rrore players the better. It is a win, win, win game. You win, I win, the v.crld wins. Play balll

10

TNTRODUCTION

TO

KUNDALINT

VOGA

as taught by Y09i Bhaja."'l, Master of Batha, Tantric & Kundalini Y09a It imparts a se."lSe "dominion" \or sovereignty in Yogi Bhaj an's words), can you imagine a state of being derronsU'ating the ancient wisdan in in which you wake up HAPPY every rrorn­ all religion and epitomizing the new ing? Happy for no reason - just happy! age slogan, "you create your own real­ - without winning the lottery, without ity". Everyday problems are transfor­ a new ranance, a raise or prOITOtion med into stimulating opportuni ties and without even looking forward to to grCM, experience and enj oy , instead of limitations or excuses. 'Ihey l:ecorne a 2 week vacation! Not only that! You find that the warp through which you creatively you really can exert control over your weave your woof! life, do the things you want to do, Kundalini Yoga, as practiced

be the person you want to be, and by Yogij i 's students, consists of

live that life you choose to live. exercises or postures (Asanas) with

If you know that it is possible special breathing (Pranayama) , hand

to be happy, healthy and effective and finger gestures (Mudras), body

but up to nCM have achieved no rrore locks (Bhandas), chanting ('Mantras)

than glimpses of your power - if you and meditation (see canponents of

are waiting for "a break", some luck Kundalini Y09a - Appendix), together or

or the secret knCMledge that will in sequence to create exact, specific

change your life, here it is, in Kunda­ effects. This science has been studied

lini yoga as taught by Y09i Bhaj an! in the rronasteries of India and Tibet

for thousands of Years, and if we

Kundalini Y09a practice it exactly as taught by the

Kundalini yoga is the science, art master, we will achieve the p:JWerful,

A kriya

and technology enabling one to access precise effects predicted. is an exercise or group of them, with

and utilize his own creative power for elevation of consciousness, healing one or rrore of the other components,

and other purposes beyond reproduction. whose total impact is grE:!a.ter than

'Ihis power, ( "shakti" ) is thought the sum of the parts. The sets taught

to lie dormant in the lower end of by Yogi Bhajan are kriyas, rather

the spine and is often pictured as than simply calesthenic series.

Kundalini Y09a is t.l-}e rrost power­

a coiled, sleeping serpent ("kundalini" ful and inclusive of all~. '!here

means "coiled") until it is awakened are many other schools of yoga: Hatha

(spontaneously or by Y09ic techniques) Yoqa, the best known school in the

and arises to unite with Universal in the West, is mainly, but not exclUs­

Energy ("prana"), errp:IYJering the indiv­ ively physical. Raja Y09a claims

idual with awareness beyond ordinary to be the highest Yoga (Raja means perception and powers ("siddhis" ) "royal" ) but omits the physical. beyond ordinary ability (see "Benefits Mantra, Japa and Nad Yoga concentrate of Kundalini Y09a"). on sound and meaning, Swara Yoga on This ancient (I mean ancient breathing, Bhakti Yoga on devotional - like 70, 000 years according to the master) science has been honed and prayer and meditation, Karma. Yoga

refined by generations and generations on work and service, and Tantric Yoga

of learned yogis until it is now offer­ attains enlightenment through the

ed in tact with all its esoteric prac­ union and balance of male and female

tices adapted for the western mind energy, either in sexual intercourse

by the master, Y09i Bhaj an. (Red Tantra or the Left Hand Path),

Unreasonable Happiness

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or in non-sexual union (White Tantra or the right hand path, as taught by Yogi Bhajan). All yoga aims at the saIne goal _ union wi th the Universal, Divine Source or God. It has been said that the practice of Hatha Yoga leads to libera­ tion in 16 years, but that the practice of Kundalini yoga (a canbination of raja and hatha yoga) prcxnises that goal in 1/3 or 1/4 of the time, accord­ ing to the dedication of the practic­ tioner. Kundalini yoga is addictive! Once t.l-te results are experienced, we want rrore! Yogi Bhajan has taught thousands of sets and meditations, an abundance covering every phase of human and super-human experience, attesting to the tireless dedication of the master. This material can only be taught by a master like him. Luckily, notes from his earliest classes here in 1969 have been preserved, as well as the video taped later material. vie are honored to be able to transcribe and prepare it for the public for the very first time. Many of the kriyas are venerable 2..:."1d ancient, having been passed down by word of rrouth from guru to initiated. chela (protege-student), and are there­ fore sacred and secret. Yogij i has at last made them available to the public, saying that knowledge belongs to everyone! Practicing Kundalini Yoga at Hane Once you try it, you probably won't be satisfied with just a weekly class and will begin to practice at horne. Optimum results are obtained by practicing "sadhana" every morning, but most beginners will not commit to practicing in "the primal hours" until they discover its benefits. and may simply wish to add a Sunday session at horne to the weekly class, a"1d build gradually from there. Others may do it only when they have the opportunity, and of course, some will do it every rrorning.

It is generally best to choose and do t.l-te sarne set daily until it is mastered (when the p:::>ses can be held for the specified times), but it isn I t necessary to do a set for 40 days. (as it is reccmnended for meditations). Sane sets, however, do specify 40 days in a row, and if you are working on a particular talent or problem, you may wish to do a set daily. '!he recarmended sequence is

as follows:

1) Wake Up series (in bed. See pg. 21)

2) Cold shower

3) 'IUne in with the Adi Mantra

4) Warm ups (see page 22-25 ). Qui t

those that appear in prop:::>sed set.

5) Perform chosen set

6) Relax a few noments

7) Meditate

8) Grounding exercises (see page 18 ).

If you wish to meditate later,

but haven I t time for a set, warm up

the spine first with spinal flexes,

and try one or more of the "Meditation

Facilitators". A session can be as

long as 3 hours and as brief as 1 5

minutes.

Always practice a'i: least 2 hours

after eating in a clean, quiet place,

with the hair pinned on top of the

head (in a "rishi knot"), or at least

confined and feet bare for maximum

effectiveness. Like the yoga classes

you may be attending, at-home yoga practice should be approached with reverence, dedication, resolve and gratitude. (So, take the phone off the hook and really slow down for this precious time with yourself. ) After each exercise, it is import­ ant to pause a m::xnent to observe its effects and the altered flow of energy. Each exercise generates its own spec­ ific effects, unlike calesthenics, so relax and take a breath or. two before going on to the next one. An important adj unct of Kundalini Yoga practice is b:x3.y awareness. If you become sensitive to your own b::x:1y, aligning the spine , and making neces­ sary adjustment, knowing when to stop

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feet in forward bends. r::on I t force or press on, feeling the urge to rrove anything. Everyone was a beginner a certain way, you will multiply the once, and with consister:t practice benefits and prevent possible injuries. (A teacher cannot see everything to improvement will be much faster than correct your errors, so you must rely imagined. on your own s~~itivity. For example, some beginners find i t easier i f the spine is misaligned and you to pull Mulbhand during the inhale perform Plow Pose, you will not achieve than on the exhale (or vice versa), the benefits and you might aggravate but with practice it can be done easily the problem, but if you rrove it as both ways. Some of us have difficulty awareness indicates , you can also focussing attention or projecting adjus~ it). Close your eyes and visu­ energy during the exhale (or inhale), alize the spi:le, a'1d see if you can but repeated attempts enable us to make adjustments to align it, especial­ maintain such effects throughout the ly before meditation. (see Relax meditation, and in fact, therein lies a'1d Renew for sets to adjust the spine the magic of Kundalini Yoga. Most of us have difficulty gazing at the nose a..."1.d neck.) All of us carry physical tension while projecting out of the Brow Point, in various places, like shoulders, but practice, again, obtains all these groin or neck. Exercise or massage abilities and rrore. N::1ove all, don't force anything, but allow the effects can often alleviate that problem. to happen! But if the intestines are in knots, ~'1ergy cannot pass from the lower After you establish regular at­ chakras up the spine, and it is dif­ home practice, try to attend regular or ficult to perform or appreciate Root occasional classes, too, for the group Lock (Mulbhand) . We can relax the energy and that passed fran teacher intestines by simply c:cmnanding them to students, as well as to keep the to relax, in a kind and gentle manner feel and tempo of the discipline. (To with the eyes closed and the breathing locate local Kundalini Yoga classes, as slo\~-ed dOwn. taught by the master, look up "3HO" Many of us find it almost impos­ (Healthy, Happy & Holy Organization) in sible to relax the heart, which can the nearest large town and call them be constricted by negativity, self­ for information.) hate and fear (see Transitions to sadhana a Heart-centered World) and this muscle can also be relaxed by a simple, kind Sooner or later you will probably begin the early rrorningpractice of corrmand, allowing energy to flow freely to the higher centers. If you exper­ sadhana ("sud na"), awakening spontane­ ience such problems, take a rroment or ously perhaps at 3:30 or 4:00 a.m. with two for internal relaxation before yoga a feeling of anticipation and exc'ite­ practice and learn to "tune in" to rnent, and realize that it is time to your body rrore often during the day. practice yoga and meditate. Although If you simply cannot perform you may hear yourself muttering in an exercise as giv~'1, after doing disgust for omitting it, you will your best, it is helpful to visualize never, never complain or regret having yourself doing it, which benef its done sadhana. Never ! You may practice Kundalini yoga the body almost as much as the act itself, and also facilitates actually at any time of the day or night, but do ing the exercise. Concentration you will discover that those before on a mantra or the breath can make sunrise hours when the air is cleanest, holding a pose easier. Flexibility quietest and rrost Peaceful, when human can be attained slowly, by holding ambition, greed, anger and hostility the ends of a towel looped over the still slumber, "the ambrosial hours"

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are the rrost precious and effective. At such times you can join the exalted canpany of yogis and other "improved" beings who grace the planet. Sadhana practice is like having an unlirrJted spiritual credit card! You can bank as much as you want and withdraw as much as you need to "soup up" your effectiveness in the "market­ place", enhance your impact on group consciousness and really make a differ­ ence! YCXJi Bhaj an suggests, wear white and meditate daily for 40 days and see what happens! Regular Sadhana practice fine tunes timing, telepathy, pre-cognition, harrronizes interactions between the inner and outer w;:,rlds, produces a positive attitude, a happy disposition and success! You will becane a force for gocd. on the earth. No one says "you should" or "you must". In fact, there is all the time in the w;:,rld - this life and as many others as it takes to get your show on the road. So think of this moment as a once in a life-time opportunity to exercise dominion, elevate your consciousness and join the a::xnpany of the enlightened leaders of ~omorrow. Raising Kundalini

physical inj ury or permanent mental disfunction (which explains why Kunda­ lini yoga practice is sometimes regard­ ed as dangerous) . SUch traumatic, spontaneous Kundalini arousals occur arrong the practitioners of "'ll'!" and other disciplines that raise psychic energy without first preparing the physical body for the high vol tage psychic energy. '!his never happens to t'1ose who practice Kundalini YCXJa as taught by Yogi Bhajan, because the body and nervous system are prepar­ ed for this potent energy. Regular practice not only raises Kundalini e.l1.ergy safely, it keeps it up for living on a higher plane. We have been told by some female YCXJis that raising Kundalini is very much like experiencing orgasm. (Men, unfortunately haven't a similar refer­ ence.) Apparently it is a unique

experience for each person (like orgasm

or an LSD trip) • sane experience

heat along the spine and others see

it as brilliant light. It is described

as spiralling up the spine by some,

and as shooting straight up the spine

by others. Whatever the individual

perception, it is definitely a delight­

ful and euphoric sensation, often

attended by extraordinary phenerrona

exalted consciousness.

Fundamental to the practice of '!he follO'w'ing are exe.yts from

Kundalini yoga is the raising of Kunda­ lectures and oonversations by Yogi

lini energy up the spine to the higher Bhaj al1. in 1969, borro-....oo frcrn Kundalini

centers. '!his can be done, quite' Meditation Manual.

simply, in fact, by practicing the Kundalini sets and meditations (despite "I 'have recognized, by the bless­

the legendary difficulty). '!he trick ing of my Master, that it is possible

is in keepding the energy up. The to be Healthy, to be Happy and to

abundance of Eastern tradition aOOut be Holy while living in this society.

the phenomen makes us w;:,nder why it was B"U,t you must have energy so that your

not mentioned by Jesus d1rist, Gautama dead computer may live and pass on

or Moharrmed. It has been postulated by the signal to you, and compute all

Bhagwan Rhajneesh (see Meditation, that you want to do in this society.

the Art of Ecstasy) that when the We call this energy, in the olden

central chal1.nel is clear, the ascent science, Kundalini (which has been

of Kundalini energy is imperceptible, and it is only in piercing through blocked in the Muladhara, the lowest

of all chakras or lotuses). '!hough

blocked chakras that it is felt. A few people have spontaneous these are all imaginary things, there

Kundalini arousals that sometimes is a way of setting our computers

resul t in severe traurro and even psych- to be in direct contact wi~'1 Him,

14

tJ1e biggest a:xnputer, and all things the navel p:>int (with Root Lock) prana must then work autorratically. That and apar.a mix at t.l-)e navel (Nabhi) canI10t work until the Kundalini (the chakra at the 4th vertibra. Heat is spiritual nerve) breaks through the fel t during Kundalini a'Nakening. That blockage and travels up to the stage heat is the filament of the SUshurnana of SUperconsciousness in consciousness. being lit by the joining of prar.a and Hhen the semi is (thus) awakened, apana. Energy leaves the navel and this vehicle of yours will be chauffer­ goes to the rectum and then it rises. ed by the soul instead of the negative There are six rrore chakras through ego and you will have found Go::l in you. which Kundalini must rise and it will Once you have You must generate the pressure happen all at once. of Prana (spiritual, life-force energy) raised it, thehardest job is to keep it and mix it with Apana ( eliminating up & keep the channels clean and clear. energy) , and when the two join, you Fran the rectum to the vocal get heat in the Pranic center (at cord is known as the Silver Cord. the 8th vertibra). With this heat, FRom the neck to the top of the head you put pressure (or a charge) on is the passage. Fran the 3rd Eye thG Soul Nerve, or I(undalini, which (between the brows) to the Pineal is coiled in 3~ circles on Muladhara, Gland (Crown Cha1re effective in handling them. By chang­ ing perspectives, being less eaotional and uninvolved, we can raise our consciousness to attract or provide solutions, thereby rising to a p::>si­ tion of power, able to effect change rather than helplessly stand by play­ ing the victem. CI..EANSING:

Yoga and meditation power­

fully cleanses us of physical, mental and em:>tional obstructions, worn­ out attitudes and beliefs, leaving us space to acquire beneficial and useful new ones, and opening us to access higher JVe into miraculous living. OPPORUNITIES & VALUE FUI..FIUMENI': The ability to manifest our deepest desires reveals itself, and we can perceive and draw opp:>rtunities to us. We no longer have to go out and manipulate or fight for what

we want. aNI'ROL: As we gain m::>re control over our lives, we have less need to exercise control, because we are

in the process of discovering accepting life as it unfolds, we feel m::>re secure and trusting.

and and

ATITTUDES: As we transcend the mind's duality, new attitudes ab:>ut life, ourselves and others appear like acceptance, trust, grati­ tude and non-attachment, and we live with fewer expectations or judgements. DIVINE

OIARACI'ER: Greater mental clarity and focus is achieved, and it is easier to act consistently, to finish tasks, be truthful, fair and honest.

0Jr healing powers manifest and our presence, touch, words or smile heals.

HEALING:

'!here are

HFALTH: '!he imnune system is streng­ thened and we enj oy vibrant health ann abundant energy.

1. Life is a series of problems to be solved, and the best we can hope for is to find solutions, or that the problem will just go away.

PRESENCE: With the developnent of the electro-magnetic field (aura), not only is our health improved, but we become more p:>ised and effect­ ive human beings.

A BETl'ER WAY OF LIVING: three levels of being ­

2. Life is a series of opportunities, and problems can be turned into oppor­ tunities for lessons and growth.

PURE KNa-ITNG: Wi th meditation cernes intuition - knowing and feeling what

16

is right and best, and no longer having to reason through the pro I s and cons IS of each situation. PRO'rEX:I'ICN:

Intuitive

pc7W'erS

alert

us to dangers, and we do not attract negative forces. 5anetimes the univ­ verse changes our plans so that we don I t get on the plane that crashes 1 PRAYER PCMER: Clarity, humility and devotion clear the channels for our prayers to be heard and answered.

Life becanes relaxed and fun. We feel taken care of, and becane "unreasonably happy".

JOYnJL LIVrnG:

HIGHER AWARENESS:

'Ibrough meditation

we establish an intimate relationship wi th ourselves and the Q:ld wi thin.

'Ihis relationship opens us up to higher level relationships with others THE UNIVERSAL ~CN: '!be congru­

ent alignment of b::x3y, mind and spirit opens c.'1annels to other dimensions of existence and the universe unfolds within our minds. IMPActING· \tK)RLD PEACE: AND mx::c:MMING A FORCE FOR GX>D: '!be nore we elevate

consciousness and the quali ty of our internal being, the nore posit­ ively we affect the 'NOrld and those around us. Inner peace becanes outer peace.

A DRUGLESS HIGH: Recreational drugs are used to fulfill the deep longing for spiritual identity as much as for the euphoria, relaxation, sensual delights, mental and physical energy and the other pleasures they may afford sane drugs enable us to talk wi th God, transcend time and space, exper­ ience sights and sounds cellularly and perceive the world as pure sens­ ation devoid of meaning and norality, and ourselves as simples I sensers I without character, purpose, self­ interest or ego. Other durgs, of course, magnify the ego and seem to sharpen the rational achievement­ oriented mind while diminishing sensory awareness. ~t the price is ahvays high - loss of health, freedan, self­ respect, dignity, family, friends, merrory, feelings and/or mind! In practicing Kundalini yoga, we can experience the same pleasures without the loss of character, ego or values. Furthermore, we are enabled to apply the insights gained to the physical world, it allows us to exer­ cise nore (rather than less) control over our lives, and we are enpowered to live successfully in, enjoying its demands and challenges wi thout judgements. r-breover it is eminently healthy, perfectly legal and satisfies the deep craving for spiritual meaning.

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TUNTNG

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TN

'IDNING IN

Before beginning Kundalini Yoga prac­ tice, always "tune in" by chanting the ADI MANTRA as follows: Sit in meditation posture wi th a straight spine and center 'yourself

with long, deep breathing. Then

place the palms together in Prayer

Mudra at the Heart Center, fingers

p::>inted up at 60 0 , base of thumbs

pressing against the sternum. Inhale, fcx:ussing Point and chant, Ong

at

na.

the

3rd

Eye

me

("I 0111 on Infinite Creative Consciousr:ess'j while exhaling and ex ­ tending the: sound, Vibrating it in the cranium. Ta\e a sip of air and reSU1le

Gu.ru.

dev

name

Inhale and repeat 2 m::::Jre times. This chant protects and connects us wi th our higher selves. Properly done, it stimulates the pituitary and auto­ matically tunes us in to higher cons­ ciousness.

The effects of the sets and medita­ tions is enhanced by thoroughly warm­ ing up the spine and stretching before practice (see following page). IXJRING EArn EKEK:ISE

During each exercise, focus at the 3rd eye (brod) point unless otherwise specified, without blocking out other awareness (breath, posture, etc.)

Unless otherwise directed,inhale, and hold the breath (still maintaining the posture) and apply "Mul Bhand" (root lock - see appenrlix) ei ther

("I call on Divine Wisdom".i

\vith the breath held in or out.

Relax a rroment afterwards, and go deep within to observe the effects of each exercise (making each exercise a mini-meditation).

If you are unable to do the exercise for the specified time, cut them all proportionately (ie. in half) and then repeat the set if possible. Always follow directions as precisely as p::>ssible. Neither emit nor add an exercise, and don 't skip around, but do them in order, without inter­ uption for maximum benefits.

Conclude each set with adequate relax­ ation followed by "grounding exer­ cises" (see "Concluding a set").

18

CONC-"LtJr)TNG

A

SET

Af~er a long relaxation, particularly one that follows a series of

exercises, you will find that doing ~e concluding exercises below

belps to ground you and bring you back to reality:

1) On your back, begin rotating your feet and bands in small

circles. Continue in one direction for 30 seconds, tben in the otber

direction for another 30 seconds.

1.

~~

---......::::~9

2) Cat Stretch: Keeping both

sboulders and the left leg flat on

.. tbe ground, bring the right arm

back behind the head and the right L~

knee over the left leg till i t ~I"~ . .:-.r..

touches the floor on the far side~-­

of the body. Switch legs and arms

and repeat the exercise.

(,\ ~

3) Still on your back, bring the knees up and to the sides, and rub the soles of the feet and the palms

of the hands together briskly,

creating a sensation of heat. Continue for 1 minute . ,, ~

.""

.. -_._-- .......

, /

. \­ I

I

-.....

~ ~'--------~/J.

"\';'7)(/ I

~

~~

'>-'-J~ .....

4) Clasping knees to chest with both hands, begin rolling on the spine. Roll all the way back till the feet touch the ground behind the head, and all the way forward till you're sitting up. Do this 3 or 4 times at least. (5) Sit up in easy pose, palms together in prayer mudra at the heart cen ter . Eyes are c loseSf . Inhale completely and say a prayer of thanks. Exhale and let toe thought go.

':::..

;:'.

~-.

(6) A happy conclusion is to sing this song: May the long time sun shine upon you, all love surround

you, and the pure light wlthln you, guide your way on. Repeat.

~

~

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;

19

20

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......

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THE

YOGA

OF

FULFILLMENT

I We are tapping, through consciousness, the Supreme Consciousness. It is not a subconscious process. There will be no miracles, tricks or denials, for this is the Yoga of Fulfillment. The first qualification for Kundalini Yoga is that you seek that awareness. We will not get rid of the ego. For that matter, we will not deny anything in us. We will expose the ego and make it universal! We will not sit and beg softly that we may someday find God. We will make ourselves so strong and pure that God must come and look for us and look aLter us. God has got your number let him look you up! 1971

Santa cruz, california

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WAKE

UP

SERIES

Yogi Bhajan recarmends the following series, every I1Drning upon (or even before) arising. 'Itley can be done while still in bed. 1. Stretch Pose: Lying on back, arms and legs kept straig. raise feet head and hands 6" off the ground and hold with Breath of Fire fran minutes or as long as possible. Eyes should lcx:>k at big toes, and hands point towards feet. If the waist canes up, place hands beneath hips for support. If held less than a minute, rest and rePeat pose, increas­ ing time daily. sets the navel.

~~~ .i..

2>.

2. Nose to Knees: Bend the knees and clasp legs with arms, raising head so that nose canes between knees and hold with Breath of Fire for 2 minutes. canbines Prana with Apana.. 3. Spinal Rock: In same position, rock back and forth on the spine fran neck to tailbone for 1 minute. Distri­

butes pranic energy and relaxes spine. 4. DJo-Eradicator: Sit in Easy Pose

and raise anns to 60 0 out to the sides,

fingertips on pads of fingers, thumbs

extended straight up and hold with

Breath of Fire for 2 minutes. 'Itlen

deeply inhale and VERY S!.D'lLY raise

arms until thumbtips touch overhead,

flatten hands and slowly arc them

down, sweeping the aura with the palms, ­

collecting any darkness, negativity

or sickness, and press and release

it into the earth, to clean and ener­

gize the aura. Feel light around

you and meditate on that light.

•

I

,/

,.

",'

......... --- .......... ....... "

.... ,

/

/

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22

GURUR~.TrTp..N

£.­

KA"L}R· S C0M'PLETE WARMUPS PREPARATION FOR l"lEDITATION

All exercises are to be done 1-2 minutes with por.verful Breath of Fire unless otherwise specified. You may select frcm the list, but do them in the sequence given. 1. Standing, lock hips (bending knees necessary), feet hip width apart, and twist upper torso frcm left to right, swinging the anns for m:xnentum. Adjust hips, stimulates liver, pronotes spinal flexibility, slims ..:aistline.,_.. ·-;~'·'", if

-

/~::.~ --!{?~;~~.:.~.~:':k 2. Place heels together and swing the '. torso frcm side to side, using the .. anns for rranentum, allowing the lower ~' ann to swing behind the txXI.y, as the ~ . upper rises overhead. Be sure and keep the txXI.y straight, lnot ',piking' at the hips~) Qxxi for waistline, liver, thighs, flexibility and elim­ ation. 1-2 minutes. 3. Feet hip width apart, stretch anns overhead and arch backwards, inhaling, and exhaling, bend forward,. , hands touching the ground between and behind the feet. For abdomen, elimination, flexibility • 4. Sit with soles of feet together, heels touching Perineum, hands grasping feet and move the knees up and down to touch the floor. Releases tension in the groin, adjusts hips, facilitates sitting in meditation. 5. Pelvic rotations. In Easy Pose, rotate the lowe>I torso 15 times in each direction. For digestion, flexi­ bility, and grounding sexuc.l energy. 6. Sternum Rotations.. Rotate the upper torso without noving the hips 15 times in each direction. For flexi­ bility, tension release and heart center.

---­

23

7c,

B

:L'::::=:::::'~

-­

7. Spinal Flexes: Try to keep the head in place, lTOving it neither up and down nor forward and back to give the entire spine,' including the neck, a good workout: a. In Easy Pose, grasping ankles, inhale, arching the back forward at the waist, and exhale, contracting it back. For 1st & 2nd chakras. b. 'Then place hands on knees with elbows straight and continue arching and contracting the spine with the breath. For the upper spine. c. 'Then, in Rock Pose, seated on heels, hands on knees, continue with spinal flexes, coordinating the breath. ~ves energy to the navel. Side to side twists, still sitting heels, hands on shoulders, fingers front, thumbs in back, inhaling you twist to the left, exhalina the right. M:;)ves energy fran navel heart, slims waist. (Alternate: Upper arms parallel to the ground and out to the sides, forearms up at 90°, hands in Gyan Mudra (thumb and index fingers joined), twist back and forth with the breath, as above.

8. on in as to to

9. Shoulder Shrugs: Alternately shrug shoulders up to ears and dcrwn to the limit. For It'Oving energy fran heart to throat, releasing shoulder tension, and stimulates heart, thymus and throat center. 10. Still on knees, roll the head evenly and slowly forward, right, back, left and forward again, ironing out kinks as you go. 'Then reverse directions and continue. For thyroid and releasing tension in the neck. (Alternate: Bend the head fran side to side, keeping spine straight, touching ears to shoulders.)

• • •

24

11. cat-(bv.': en hands and knees, flex the spine up (like an angry cat), head dropping down on the exhale, and then down (like a tired cow) , head up on the inhale. start slowly and increase speed, with ~ful breathing. Fbr heart center, upperspinal flexibility and the glandular . system. ~

,

~

....

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"

~

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I

12. Rock and Roll on the spine from the base to the neck, knees clasped to chest, nose between knees. Circu­ J.ates energy in the entire spine. 13. Massage the legs on the outsides, backs and behind the knees.

l~.

14 . Life Nerve Stretch: With left heel pulled into groin, stretch out over outstretched right leg and hold with p:::Merful Breath of Fire. Repeat on the other side. Relieves tension in the small of the back, noves energy up the spine, and prepares legs for sitting.

"

" '.' '

16. 'I\«) leg Life Nerve Stretch with legs together, holding on to the toes or ankles, knees remaining on the floor, inhale up and exhale down. For spinal flexibility, releasing tension in the pelvis.

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Y

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15. Ai ternate leg stretches with legs wide apart. Inhale up at center, and exhale as you stretch forehead doWn to alternate knees. Opens the pelvis.

17 . Setting the navel. (You should feel a strong heart beat with the fingertips pressed together, around the navel after these exercises.) a. Leg raises on back. Raise legs, alternately or together to 90° as you inhale and lower them as you exhale for lower abdaninal strength and the navel. ~

.

---.

'--;:

, ,, ­­ ,

-

25

b. Crunches: Sitting with knees up, anns folded, lean back back as far as possible, keeping the spine straight on the inhale, come upright on the exhale. '!hen lean back, twist­ ing to the left and theY't right. For strengthening the upper abdaninal muscles and the navel point.

l~b.

i7c... .

JS.

c. Stretch Pose: With the hands under the buttocks to protect the back, raise straight legs and head 6" off the ground, and hold with Breath of Fire. Strengthens 'abs' and navel. 18. Cobra variation: en stomach, clasp hands in Venus IJ:x:k behind the back, and raise legs and upper torso. keeping antIS and legs straight, and hold with Breath of Fire. '!hen inhale, exhale and pull Mulbhand, tightening the buttocks to raise Kundalini energy up the spine. 19. Go iIrmediately into normal Cobra (on stanach, hands under shoulders, straighten anns as you arch the back, drop the head back and look at ceiling. Inhale, exhale and apply Mulbhand and feel the energy rise up and out the top of the head. F.elax dcYwn, vertebra by ertebra.

2.0.

2:1.

20. Bow Pose: Still on stomach, bend knees, grasp ankles and rock back and forth on the stanach, using the breath to ITOve you. Good for tension in the upper spine and shoulders, digestion and elimination. 21. camel Pose: Kneeling, press the pelvis forward and drop head back, laying palms of hands on soles of feet. Prevents P.M.S in women, rerroves stress fran ovaries and pelvis, and adjusts the calcium/Magnesium balance.

26

15

MINUTE

MORNING

SET

April 9. 1970 ,"'" ~

.f

~

.......

.

,. stand and extenu anns straight out " b. .....': ... and slightly pressed back, pointing /' I f; ~ '\ thumbs straight up. Hold with Breath' : : :' \ / ' , \

of Fire for 2 minutes. '!hen i..."l.;ale.: ;' .: _.~ : \ deeply, slowly raising arms overhead /

: \ 'ti~ thumbs meet, arch back, and ex- ~ ~ ~ hallng, slowly bend forward to touch=='

, _ toes. Olarges electro-magnetic field.

.

2. 5it, spreading legs wide apart.

Grab left foot and lower head to left

knee, with Breath of Fire for 2 mins.

To end, deeply inhale, o::mpletely ex­

hale and pull Mulbhand, holding as

long as p:>ssible. Relax and repeat

on right side.

.L

3. Locust Pose: en stanach, place

hands palms down under thighs (begin­

ners use fists) and inhale as you

raise the straight legs as high as

possible. EXhale and apply Mulbhand,

holding as long as possible. Repeat

and continue for 3 minutes, relax 2.

4. Cobra Pose: Concentrating at the 3rd eye, arch torso up in CObra. In­ hale, exhale and pull Mulbhand, hold­ ing as lang as p:>ssible. Repeat ing as lang as possible. Repeat and continue for 3 minutes. Relax 2 mins. 5. Shoulderstand: en back, raise legs and hips peJ:pendicular to the floor, supp:>rting them with the hands, weight on shoulders, neck and upper arms. Take 3 deep breaths, and on 3rd exhale apply Mulbhand, kicking buttocks rap­ idly with alternate heels for as long as possible. Inhale, repeat and con­ tinue for 3 minutes, resting 2 minutes 6. 5it in Easy Pose, and lie back down, hands folded in Venus Lock on the stanach. Meditate at 3rd eye. . 'Ibis powerful set raises Kundalini energy and is excellent preparation for meditation. (#3­ 6 were designated "15 Minute M::>rning Set" - #1 & 2 increase the time.) .G.K.

a:MMENI'S:

b.

• • • • • •I I --------

• • • •

• •

• • • •

• • •

27

NABHI

KRIVA

June 1971

A. On back, inhale and lift right leg up to 90 0 , exhale and lower it. Repeat with left leg. Continue alter­

nate leg lifts with deep, powerful breathing for 10 minutes. ?­

A

B. Without pause, lift both legs

to 90 0 on inhale, and lower them

exhale, arms stretched straight up too, palms facing each other, for balance and energy. 5 minutes.

e. Bend knees and clasp them to chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes.

\

\ \

C..D.

D. In He position, above, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60 0 •

Exhale and return to original position. Repeat

and continue for 15 'minutes. (He & D are Pavan Sodan Kriya.)

E. On back, bring left knee to the chest, hold it there with both hands and rapidly raise the right leg to 90 0 and down, inhaling up, exhaling down for 1 minute. Swi tch legs and repeat for 1 minute. Repeat the ccm­ plete-cycle once more. F. Stand up straight, ra~s~ng arms overhead, hugging ears, and press fingers back so that palms face sky/ ceiling. Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, VERY SI.DilLY with deep breathing. On exhale, apply Mulbhanda. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute. G. Totally relax or meditate for 10­

15 minutes.

re closed. (see To Olange Nostrils at Will, page 68 .) Continue for 5 mins Inmediately place hands overhead, interlacing the fingers in reverse Venus I.Dck with palms up. Breathe on ccmnand, CXXlcentrating at the top of the skull. Inhale for 5 seoonds, hold for 15 seconds, and exhale. '!ben inhale, exhale, inhale and hold 25 seconds, exhale and relax for 1 minute.

B.

-J>.

C. Make a "u" with the hands, grabbing the shoulders with the fingers forward, thumbs behind and breath long and deep for 3 minutes. D::>o.'t let the elbows drop, but keep them parallel to the ground. '!hen inhale, hold for 15 seconds exhale and relax.

Sit on heels (See pg. 34) On D.

and

do

Sat

Kriya.

Sat

pull in on the navel and apply a light Mulabhanda, and with

Nam relax the navel. Arms are straight overhead with ell::ows hugging ears, fingers interlocked with index fingers extended straight up. After 3 minutes, inhale and squeeze energy up fran the buttocks to the top of the skull and out the hands. Exhale and relax. E. Irtmedi.ately lie on the back, press the toes fonerd and lift the legs up 6 inches, raising the head 6 inches. Fixing the eyes on the toes, inhale deeply, hold, exhale canpletely. '!ben take a deep breath and laugh loud and hard for 30 seconds to 1 minute.

~=-~

. ~-

-----

29

F. nelax canpletely On the back. EVery organ and muscle of the body should relax. Mentally take yourself under the navel point and raise your mental body out of the navel up 3-5 feet above the physical body. Float there for 5-10 minutes. '!hen inhale deeply and bring yourself back.

- - . ;•• ·········--7 I '·~·~ .... -·-··r~'·-·"--·'"

'..-. --:::-:-:, ... '.' .'.-.'.­ '.".,f." ,

G. Sit up then stand up with a jerk. Reach high with the fingers, and jump up to the sky 10 tines. H. In Easy Pose, hands in Guyan Mudra,

press the navel in, and go deep within and explore yourself and ask yourself about this beautiful machine. How intricately is it designed? G::> through every organ and cell• .'nlen chant sweetly

EJuth and repeat twice nore. Drink 2~ kilos of water in the norning and 2~ kilos of water in the evening. '!his kriya causes the life force at the 4th vertebra to cure the body. It must be done an an empty stanach. Exercise 1 brings increased blood flow' to the pineal and pituitary glands, stimulating secretions of the glands which brings wisdan. Exercise 2 eliminates acidity in the stanach. &It if it is repeated nore than 3 times, the system will beccme too alkaline. Avoid hot foods such as peppers and curry. CXl>1MENTS:

/t~ ' \ ~~

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SICKNESS: Most sickness canes because you listen to negativity. Protect the self ­ dan 't indulge in negative conversation.

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March 11, 1970

39

SERABANDANDA KRIYA F o r CUr1ng a n y d 1 s e a s e October 12, 19??

,• Begin in Triangle Pose, heels on floor, hands and feet one foot apart. fran each other. Hands and feet remain in place throughout.

2.' Fran Triangle position, exhale and lower QITN CNLY floor.

inhale, to the

3. Inhale and exhale into Cobra, back arched, arms and legs straight.

4. Inhale into Triangle pose CN 'ICES, then exhale and lower heels. Repeat fran #1, 26 times. Relax 10 minutes. Thend repeat 26 trore times, relax 10 rrore minutes, and repeat once rrore, relaxing deeply afterwards.

a:lv1MENI'S: 'this kriya WILL aJRE 1>NY DISFASE. It opens valves in the veins and arteries for canplete circulation. It opens the vertebrae to allow blood to flow through every part of the spine and then to every part of the body.

•

II II

II

INSTANT HEART CHAKRA OPENER:

1. Slowly inhale through the rrouth with a whistle and then exhale singing

(or sighing) "LAAA.AAAAAAAA." with the eyes closed, several times.

40

EXERCISE

SET

FOR

EI..ECTROMAGNETIC

FREQlJENCV

1. In Easy Pose, extend arms out to the sides with curled fingers stretched back fran the palms and ~"'- ......... ----.'\ tensed like claws, rigid and taut .;~ .(;.~'''' .... ~: ~;..~;. like t:'NO lion's paws. Alternately ~;.... '~--" cross the wrists overhead, IroVing powerfully and rhyrnically with Breath of Fire, coordinating one movement wi th one inhale-exhale for 9 minutes. t.&t\---rr

_.,-

2. Without stopping, stick the tongue out all the way, and continue for 15 seconds more.

i~

3 • 'Ib end, inhale and raise the anns up to 60 0 , hold for 15 seconds, exhale down and repeat, holding for 30 seconds this time. Exhale and relax. 4. Sitting comfortably, breathe long, deeply and quietly for 3­ 4 minutes (or sing "Nobility" along with the tape, fran the heart, for 3-4 minutes). CXl1MENl'S: This exercise 'NOrks on the electranagnetic frequency of the brain. Hand position pres­ surizes each fingertip, controlling the brain and its functions. Lymph and nervous systems are tuned up and the pitui tary gland is stimu­ lated, causing the pineal to change the frequency and radiance of the magnetic field.

+

ZJ.

I I I I

II II I

• • • • • • •

41

TO

REMOVE

Ja:1uary 19,

NEGATIVITY

1973

1. Clasp fingers in Venus Lock,

but curl Mercury (little) and SUn (ring) fingers into the palms instead

of crossing them. !hen hook left

satUI11 (middle) finger over right

Sun (ring) finger and pull, hard.

Focus at the 3rd eye, continuously

pulling hard on the finger lock for 1-3 minutes. Rerroves anger and en­ thrones the neutral mind.

2. Fit base of palms under the cheek bones and push as hard as you can for 1-3 minutes. It doesn't have to hurt, but if it does, you have the right spot. Makes you feel happy!

3. Grasp left wrist with the right

hand and pull the left arm as far to tile right as possible, and then sane nore!, for 1-3 minutes. Reroc>ves tension across the shoulder blades.

4. Make wrist lock behind the back with the hands touching the spine and try to bring eJ.bows together •

Pull! Arch the spine forward and apply chin lock for 1-3 minutes. Raises energy up the spine and ele­ vates you!

+.. '!his short set leaves

you feeling great! Perfect for dep­ resion, anger, fatigue or stress. G.K.

m1MENrS:

42

RA.ISE KtJNDALINI (December" 9. 1969)

IN

QUICK

ORDER

J. - TABLE POSE: Squatting, with feet feet apart, pass upper arms bet~....n thighs and calves, inside thighs & outside calves), and place hands under' heels, thighs resting on the elb ows, spine parallel to the floor. Hold wi th long, deep, breathing for 2-5 minutes. Then inhale, exhale and apply Mulbhand. (balances the sex glands.) 1 ~-2

2 • In EASY POSE, holding onto the shins, stretch and oontract the spine up and down frcim the base for 2-3 minutes. (Without back & forward movements. '!here may be pain near the kidneys. ) Inhale, exhale and apply Mulbhand.,

3 - Spinal twist, using shoulders, with hands .on shoulders, fingers forward, thumbs back. Feel it at the navel point. Continue for 2­ 3 minutes.

4 . Spinal t;-,.;ist, wi. th palms together overhead, arms straight up for 2-3 minutes. (For 9th vertebra.) Then inhale, exhale and pull Mulbhand.

_ BODY DROPS in lDtus possible, or wi. th legs out in front. Weight is beside the hips MUch lift ocks and drop them ~ 2 minutes.

5

Pose, if stretchP-d on fists the butt­ again for

(---­

.... , \

I

/..:.'

£13

6 . Legs stretched straight out in front, stretch body forward and relax down, head 00 knees for 2-3 minutes. Then inhale, exhale and pull Mulbhand.

7 • In EASY POSE, cross arms and place hands 00 opposite knees. Inhale deeply, pulling the arms and stretch­ ing the shoulders, hold the breath in, and exhale and relax.

8 . FINGER I.O:K at Heart CEnter, with long, deep breathing. Pull har.d for 2-3 minutes. '!hen inhale, stretch arms above head and hold, p.xhale and apply Mulbhand.

_ BCM POSE: Q1 stanach, grab ankles and arch up, pulling arms and legs as high as possible. Inhale, stretch up even higher, pull Mulbhand, hold,

9

1 0 . MEDITATIOO: Fix eyes on top of the skull, and press the tongue on the roof of the mouth. ('Itlere may be pain in the nose.) Dedicate self to the Divine.

'!his is an excellent prep­ for deep meditation. G.K. (Some ti."TleS were added by G. K. )

al1MENTS:

aration

44

OPPORTUNITY

&

GREEN

ENERGV

SET

1 _ SPINAL FLEXES: Sit on heels. mentally inhaling Sa. t , (concentrating at the 1st vertebra or chakra). and exhaling N a.m (concentrating· on the 4th vertebra or 3rd chakra). for 2-:3 minutes. To end: Inhale. pull Mulbhand. exhale. pull Mulbhand and hold 10 seconds. Rp.pp.nt 3 times. 2 _ BODY DROPS: Stretch legs out in front. hands on floor besided hips 1 ifting body (and heels) off thefloor. and letti~7 it drop, rapidly for 2-3 minutes. 3 _ CRO\oJ POSE: \oJi th arms straight out in front, fingers interlaced, forefingers extended, . pointing out to infinity before the heart, with Breath of Fire for 2­ 3 minutes. To end: Inhale, hold, project out from the Heart Center, exhale.

3.

~RUNNING IN PLACE: Run vigorously pulling knees up high, with a good punching motion for 3-5 minutes.

5 - KUNDALINI LOTUS: .Balance on buttocks holding on to big toes, back, legs & arms straight, with Breath of Fire for 2-3 minutes. To end: Inhale, hold, draw energy up the spine, exhale. 6 _ TREA KRIYA: Sitting on left heel with right foot on left thigh, hands cupppd below the navel. lift up the diaphragm and chant Ong So H u n g strongly from the heart, and hear the sound at the heart.

7 7.

7 _ ARMS OUT PARALLEL: In Easy Pose, arms out to the sides. parallel to the ground. palms up, concentrate on the energy coming in the left palm and goinq out the right, forming a powerful arch bet~een the hands, with Breath of Fire for 2­ 3 minutes. To end: Inhale, hold feel the en'?'rgy continue to enter the left palm, course through the shoulders. leave the right palm. and arch overhead. Exhale and relax.

• • •II

II II II

II II II II II II III III III

45

e. BO\.iI~G TO THE INFI~ITE: In Easy Pose. hands in Venus Lock behind the neck. exhale a~d bring the forehead to the floor. inhale bring the forehead to the floor silently chanting S a t , and arise. inhaling. silently chanting ~arn. for 2-3 minutes. 9 . .:>'R:1 LIFTS: Extend the arms straight out in front. palms dovin. Raise alternate ~rms from parallel to 60·. inhaling as right arm goes up and exhaling as it comes do~m. (almost a Breath of Fire). 2.-3",,-~. To end: Arms together at level of 3rd eye. inhale. hold and ~roject from the 3rd eye out to infinity. Exhale and relax. ~

O. COS~IC CONNECTIONS: (A) Hands in Venus Lock 4 inches above the Cro~n Chakra. palms do~~ CShakti Pose). focus the e~"es up and out of the Crown Chakra with Breath of Fire for 2-3 minutes.

(B) Hands remaining in place. point the forefingers straight up. continuing to focus out the Cro\r:n Chakra. breath long and deep for 2-3 minutes. (C) ~ithout lowe~ing the hands. place the fingertips together with the palms apart (like a teepee). and continue ·to project in and up. with Breath of Fire for 2-3 minutes. To end: Inhale. hold project out. exhale and relax. 11 _ GREEN ENERGY PRODUCTION: Arms at sides. bend. foreanns up. palms flat and faced fo~ard. comfortably relaxed. visual­ izing green energy. chant from the heart. feeling a slight pull at the navel: Har~

Ha.r~

Har~

Har

for 2-11 minutes. To end: Inhale. exhale and .relax in Guyan Mudra. ~ecitate and think of all the things you can be grateful for. sitting in ~ shower of energy coming to you. Love every ·breath that comes. and love all things. known and unknown. COMMENTS: This set attracts opportunities and opens up the Heart Center. It allows one to approach prosperity from the Heart Center consciousness or plane of attraction. This consciousness can be summarized as follows: "The more I open myself. the more I can attI"act. I don' t need to stI"uggle; I have the abi 11 ty to at~ract OppoI"tunities." Start realizing that OppoI"tunites and prosperity can come 1n different forms than you have previously imagined. Believe that you d~~rve prosperity. and that God loves vou.

46

PREFATORV EXERCISES FOR LUNGS, MAGNETIC FIELD, AND DEEP MEDITATION 1. In Easy Pose, stretch antIS straight overhead wi th palms together, arch the spine as far up and back as possible and begin long, deep breathing through the rtOuth with a whistle en both the

inhale and the exhale for 5 minutes.

Relax.

.~

'~C1Jr'"_t•••..)."{),:, -

.

'\J.

~I/'. ,...... !.­

2;'~

I· \

r_,

st imperceptabJe ascent of Kundalini energy, with its attendant pleasures and talents and without the traditional fireworks and pain. The Kundalim Yoga/MeditatioI:l a::rnbin­ ation brings the meditative mind into everyday life and elevates day to clay livi:lg to a higher plateau. Yoga wi thout medi tation is like cake without frosting, and meditation wi thout yoga practice is like the dessert without the dinner. These meditations are actually pre­ meditations. Each focuses conscious­ ness to imPlement specific effects through the mantras and mudras . The real meditation begins AFI'ER the chanting is done. (So be sure to savour those precious post-chanting nonents· to enjoy a conversation with God or your higher self, or to use the heightened awareness to survey the body and take stock of its needs.) M:>st of all, this is the time to listen and know.

Mantras are the repeated words, sounds ot" phrases in one of the sacred lang­

KUNDALTNT

YOGA

uages (Sanscrit or Gurmuki - so desig­ nated because in these languages the sound of the word vibrationally approximates the concept it repres­ ents). Yogi Bhajan has given us several mantras in English, too. Though affinnations have a powerful effect on the mind, taking one fran a negative to a positive mind-set, mantras take you fran the polarities of the positive-negative mind to the Universal, neutral mind, and link the fim te self with the .Infinite self. Prayer is another powerful tool, but it is usually a one-way affair, (asking for blessings, or thanking or praising God for those already bestowed) . Cllanting mantras opens up a tV,Q-way c:xmrnmication, tuning us into cosmic frequencies enabling us to listen and receive, as ~l as press our cause. I

The sounds of mantras affect the cosmic spheres as ~l as individual consciousness. The meaning, . (though unintelligible to the Western cons­ cious mind), has a powerful i.nlact on the subconscious mind. The touch of the tongue on the palate, addition­ ally, reflexes to impact the brain in a scientific and precise ma.rmer , when the mantras are correctly chant­ ed. Repeated repetition makes the effect "kick in" despite blocks and scepticism, too. lastly, the music that often accxxnpani.es the chanting, touches the heart and opens ale 's sensitivities. This is called ''Nad yoga" or "the yoga of the mind". It is· of paranount i.mp:>rtance to chant a mantra correctly. 'Ib enjoy its full effect, ask your teamer for the correct pronounciation, rhythm and the prescribed breathing, melody

52

and meaning. Two ways

to empower mantras are (1) to visualize the mantra written on a screen before the closed. eyes as it is intoned, and ( 2) to listen to the mantra while inhaling between repeti tions. You may also feel the mantra - pulsated at the heart, vibra­ ing in the head, circling up the spine, or penetrating the body down to the cellular level. During the course of chanting, take your time. Attend to one thing at a time - if visualizations are spec­ ified, first set the breathing and chanting on "autanatic pilot". '!hen add pictures, novernents of energy or pulsations. After a little prac­ tice you will find it is ~ssible to hold several things in the mind at once, and this ·will be useful in all phases of life. MIDr.rATI:R:; AT H:ME 1• First, "tune in" (with the Adi. Shakti Mantra: CNG NAfoI), GURU DEV NAMQ) Then do wannups, especially spinal flexes. Follow with a Yoga set of your choice. '!ben relax a few minutes on the back before meditating.

2. Sit in a clean,quiet place. Meditating at the same time and in the same place everyday, gradually sanctifies the area. But if you are meditating in a subway, or stand­ ing in line, imagine a sanctified place and program yourself to tune out distractions. Nature offers goOd settings like under a tree, beside a 'stream or the ocean, and churches are ideal retreats.

3. '!he very best time to meditate is in the early IlDrning before sunrise as yogis do. (Sadhana.!) 2! hours before sunrise is the usual time to begin - the "pri.mal hours". other powerful times are at 4:00 P.M. and

at sunset. Bedtime is a must! Medi t­ ation and yoga actually replace sleep, so you will find you need less sleep

when you do a IT'Orning and evening

routine (which processes the subcon­

scious fears and concerns of unsettl­

ing sunrise dreams).

4. A timer of scme sort is useful

to avoid "clock watching", and or

wondering.

5. '!he hair should be ¥.'Om up, in

a knot on top of the head (to prevent

energy 'leakage I ) , and you should

be seated on a natural surface

ie. ""001, cotton, "-'ODd. The feet

should be bare.

6. You may wish to begin with short

meditations (sane are as short as

3-5 minutes in this book) and proceed

to longer ales with practice. It

is reccmnended to practice one medita­

tion daily for 40 days to achieve

its effects. 90 days can break a

habit pattern. If you like variety,

sample a different one every evening,

perhaps, but stick to the same one

every norning for at least 40 days.

7.

z.t::>st of Yogi Bhajan I s meditations

are designed to attract or deliver specific results. You can program yourself with 'prayer or visualization of the desired results, before and after the meditation, consolidating the entire effect. But, during the meditation, concentrate on the speci­ fied techniques and absorb yourself in the sound and the energy. ·8. What you may encounter: Because of a misconception that one can simply sit down and quiet the mind for med­ i tation, many people are discouraged fran meditating. '!he mind. generates one thousand thoughts per wink of the eye, and. when we sit to meditate, we becane acutely aware of these thoughts. 'Ibat is wny we use mantras - to focus the mind. Distractions

-

53

Have patience with yourself. are the rule. Just keep going back 10. to the mantra, the breath and other Perhaps you will achieve only a minute p::;ints of focus. You may feel unccm­ or two of fully focussed consciousness I t canes fortable during meditation, but you during the first attempts. will feel much better afterwards. with practice. Since meditation is also a cleansing process, a lot of "garbage" may come 11. 'Ib repeat, meditation really up. This is normal, and in fact, begins in the spacious m:xnen.ts after desireable. It means that the process pranayama or chanting. It is rewarding is working. Don't expect to sit at that time to sit for a few minutes in bliss every time 1 When thoughts and experience the effects of the cane up, don't reflect or act on previous effort. You may listen to them. Just let them pass like the the mantra chanting back to you, allow flow of a river. You may even become physical effects to develop (like negative or errotional. Fine. Exper­ watching the energy you have engendered ience whatever happens and let it PUrsue its awn course) or simply com­ go to the universe. The process mune with yourself at a cellular or is working. Over a period of time, super-conscious level. Enjoy that you will be pleased at how much light­ time and space! er you feel and how certain things no longer bother you. 12. Daily practice for only 10-30 minutes can change the course of your 9. Be sure to keep the spine perfectly life, transform your personality and straight and apply Olin Lock (see help you to becane your awn best tx>s­ Appendix) , for the alignment of the sible self! Even neditating only chakras and to facilitate energy flow, during all meditations unless otherwise once a -week produces a rrore illumined and evelving consciousness. specified.

A LIBERATED PERSON is always a happy person. He does not lack in any material comfort. He does not know any power on earth which can insult him. He lives in grace in this world and when he leaves the body, he is respected for generations to follow. Every­ one can be like that. Yesterday I s sinner can be a saint this minute! The only thing required is a decision. "Am I to guard my future and choose to be a liberated person or am I to block my future and be by the material-physical aspect of the world?" 1969

S4

MEDITATION FACILITATORS (Not a set) When you want to meditate but don't have ti.Ire to do a canplete yoga set first, try one or rrore of the follCYWing exercises before sitting. End

each by inhaling, p..tlling Mulbhand, holding and exhaling (or inhale, exhale and then pull Mulbhand and hold

to stimulate the 1st & 2nd chakras and help you sit: Squat on the toes, heels raised and touch­ ing each other, arms between legs fingertips on floor, and head up. Raise buttocks, allowing head to drop and look at knees and repeat 26-52 times. Fo1101N with forward

F'R(X;S

bend.

FORWARD BENDS to stretch legs, stimulate the life nerve and navel enerqy: Sit wi th legs stretched out in front, bend CNer grasping toes and exhale as you pull the head to the knees, inhale as you cane up, and CCfltinue. Or, sit with legs spread wide apart, touch­ ing head to alternate knees for 1-2 minutes.

~

~

CRCM SCUA'I'S to stimulate and circu­

late

energy

fran

the

1st

&

2nd

chakras, and to make sitting easier:

Squat, extending the a:r:ms straight

ahead (or place hands in Venus

!.£lCk (Xl top of head), and stand,

repeati.ng for 26 or S2 times.

You'11 be glad to sit down.

• •

-----,,­ ---

. .......,.-~.-~

55

INVERTED CAMEL LIFTS to raise kunda­ lim energy up the spine: en back bend knees drawing heels to buttocks feet flat 00 the floor. Grasp ankles and arch the pelvis up, lifting the navel towards the sky on the inhale, retunring to first position 00 exhale and continue 26 or 52 tiJnes.

to stimulate pituitary and pineal glands and 6th and 7th chakras: 5it in Reck Pose and rest the forehead on the floor, stretch­ ing the anns out in froot, palms together, and hold with long, deep breathing for 2-2 minutes.

TRIANGLE POSE to stimulate the pituitary and relax the spine and the mind: With feet hip width aprt, bend over and place hands shoulder-width apart about 3 feet in front of the feet. Raise but­ tocks in a triangle, anns and legs perfectly straight, and hold with long deep breathing fran 3-5 minutes End by pulling Mulbhand on the held inhale. Follow with Qlrpranam.

GURPRANAM

to stimu­ late all the chakras and energize the spine: en the back, place fin­ gertips just under the shoulders, pointing them towards the feet, and bend knees bringing heels to buttocks. Inhale and lift torso into an arch, keeping the arms straight and try to straighten the knees. Arch the neck and look at the hands, and hold with Breath of Fire for 30 seconds-1 minute, or as long as possible. '!be spine tingles with excitement after this. aw

"EK" sharply contract the navel, Visualizing navel energy descending to the rectum and sex organs. en the first "A" (after "Kar") , pull Mulbhand (Anus and sex Organs), and on the 2nd "A" (after "Namll ) pull diaphragm IDck, visualizing energy spiraling up the spine and through the chakras, and on the "All after "Wha, pull the chin lock and see the energy spiraling up through the neck. On "He", relax Mu1bhand and diaphragm lock and allO'N the spinning energy to leave through the Crown Olakra. 'Ihis is chanted in one breath. Con­ tinue for 11 to 31 minutes. On

a:MMENrs: '!here are t~ voices within us: cne is the voice of the ego, and the other is the voice of the soul. Justify yourself before the Creat­ or, not before others. Cbnsciously remember the link between you and your Creator. If you can keep away fran negativity, you are a living god on this earth. '!his meditation enables one to get lost in the sound current. Meditate. and feel God for 40 days and you will be liberated.

60

KIRTAN

KRTVA

••

Sit with a straight spine and meditate at the B:rc:M Point, chanting the 5 primal sounds of the Panj Shabad:

~Ma

J:ij

("sa" Inf inity, COSItOS, beginning, "Ta" life, existence, ''Na'', death, "Ma", rebirth) with the hands on the knees, . el1::x::Jws straight. en "sa" touch the Jupiter (index) finger to the thumb, on "Ta" the saturn (middle) finger and thumb, on "Ma", the Mercury (little finger and thumb of each hand, chanting in the "Three Languages of Cons­ ciousness as follows: For the first 5 minutes, chant in a normal voice (the language of humans) ~~...l~ ~iar21- , and for the next 5 minutes, whisper KtotI8\e~e.(in the language of lovers), and for the next 10 minutes, chant silently 5htni~L. (in the divine language) For the S:lNn\ ~t,~ neXt 5 minutes whisper again, and for the last 5 minutes return to the normal voice. Medi tate on these primal s,~tf sounds in an ''L'' shape: let each "sa Ublitl..life.. Ta Na Ma" enter through the Crown Cdhakra and project it out to Infinity i.&4.w1r~ ~~IU'iCat1~ through the 3rd Eye.

n.

CCl-1MENl'S: All meditation stops at "sa Ta Na Ma" - there is nothing beyond

it. Kirtan Kriya is the m::>st important meditation in Kunda-lini Yoga. If you could Co only one meditation, this is it! It does everything for you and in the proper order. Over a perioo of time it can be your best friend. Each time you close a mudra by joining the thumb with a finger, your ego "seals" its effect in your consciousness: Guyan Mudra with thumb and index finger effects' knowledge, Shuni Mudra (middle, saturn b.nger and thumb) gives wisdan, patience and discipline, Surya Mudra (ring, SUn finger & thumb) imports vitality and energy, and Ehuddi Mudra (little, Mercury finger and thumb) gives the ability to ccrmnmicate. It is import­ ant to do this meditation properly, using the "L" form so that the sound follows the "Golden Cord" entering at the 1Oth Gate (top of the head), and projects out through the 3rd Eye to Infinity. As always, the spine must be straight and the Olin Lock must be applied.

61

M.n..HA

With

DEV

Long

l It: Sit in a o:mfortable meditative posture with yoor spine straight. Interlace yoor fi.n;ers with your right. thumb on top. Place your ha.rrls at the center of your diat:hragm line, touc:hin:J your bcxiy.

Close Your eyes.

Concentrate on

your breath at the tip of your nose. see fran which nostril yoo. are breathi.n;. Within 3 minutes YOl should knc::M. '!hen change it. If ycu are breathi.ng priInarily through your left nostril, consciously change to yoor right nostril. Be sure to keep your shculders carpletely relaxed. You shcu1d have a pressure at your harrls, but none at yoor shoulders. Practice changirg this breath back

am forth for as Ion; as yc:u like.

I minute is a gocxl time. Yc:u can do up to 31 minutes. What it will do for you: 'Ibis exercise will alter your energy by changing

the active nostril. If you are thinking sanething neurotic, and find

that you Ire breathing through your right nostril, start breathing through

the left nostril, instead. ('Ibis changes the energy fran fire to cool).

If you cannot relax or sleep, change to the left nostril. But if you

are irritated, depressed, or in a wierd mental state, start breathing

through the right nostril. If you are tired and need extra energy, change

to the right nostril. In 3 minutes you will be a different person.

This ability to change nostrils should be taught to children within their

first 3 years. Exercising this ability can prevent nervous breakdowns.

NOI'E: With practice, you can switch nostrils simply by concentrating

and shifting the gaze to the side you want to breath through. Another

technique is to lie down on the side of the operating nostril and put

a small cushion under that armpit, pressing it with the 'Weight of the

body. '!he science of the nostrils is called Swara Yoga. It teaches that

when one nostril is daninant, the opposite hemisphere of the brain dcmin­

ates. '!he left nostril and right hemisphere of the brain are considered

lunar, and the right nostril (and left hemisphere), solar. It is recan­

mended to change nostrils at the first sign of disease.

.

69

MEDITATION FOR THE CENTRAL NERVOUS SYSTEM October 16, 1979

5it in Easy Pose with a straight spine. Relax the a.r:ms 00wn with the e1.bows bent and raise the foreanns until the hands are near the shoulders, facing the palms forward and in Guyan Mudra. Eyes are 9/10 closed. Inhale, exhale, and with the breath held out, mentally vibrate

Waahe

Gur-oo

as you first pull. Root Lock, then Diaph­ ram L::x:k and then Neck I.Dck in a oontinuous wave-like rrotion, with each repetition of the mantra. '!he \owt1ole spine will undulate. Repeat a total of 9 times (9 mantra repetitions . and 9 undulations) on the held oot breath. Inhale, exhale and repeat. Begin practicing for 11 minutes and slowly build time to a maximum of 31 minutes • Nothing is better than this for the SUshmana Nadi and the Cen­ tral Nervous System. It will bring elaborate changes in an individual who practices it.

. cn-1MENl'S:

ENERGY

&

RELAXATION

FOR

NERVES

O:tober 12, 1969

1. In Fasy Pose, inhale, hold, pull and release Mulbhand 3 times, exhale, IJ:ld repeat for 1 minute. '!hen stretch the legs. 2. Inhale, exhale, hold the.breath out and pull and relax Mulbhand 3 times, inhale and repeat for 1 minute. Relax

the legs, stretching them out. 3. Unite with the Universal Spirit (current). Let go, if only for an instant. Union cleanses negativity.

rning and 26 breaths in the evening can extend the lifespan. '!he tongue

may taste bitter at first, a sign of toxification, but as you continue

the tongue will taste s-weet and you will have overcane all sickness inside.

It is an excellent kriya to do before chanting the Siri Gaitri Mantra (liRA MA DA SA

SA SAY SO HUNG").

It is said that people .mo practice this kriya have all things that they

need cane to them by planetary ether. In mystical terms, you are served

by the heavens.

-

• • • • • •

73

BREATH

PURIFICATION

&

NAVEL

ENERGY

February 23, 1970 A) In Easy Pose or lDtus Pose, imagine yourself to be a very .beautiful person and a perfect yogi. Straighten the spine. Raise uppe::- anns parallel to the ground, at the sides, and bend elvbows with foreanns at right angles. Press the hands back with palms up,

as though you are pressing on a ~ight.

Meditate at the brow p:>int. Inhale "

deeply, hold briefly, and exhale canp­ letly while pulling in the navel,

four times, rnentallyvibrating Sa. t wi th the inhale and N a.. In with the exhale. '!hen inhale very deeply, hold the breath and apply Mulbhanda., imagining pranic energy flowing fran the COSlOOS to meet apanic energy at the navel PJint. Feel very divine and light. '!hen exhale complete­ ly, and continue to apply Root IJ:x::k with the breath held out, proj ecting the mind to uni te consciously with the Divine. Relax the breath and repeat the cicyle, continuing for 5-1 0 minutes. B) In Easy or lDtus Pose, rest the hands on the knees in Guyan Mudra, focussing at the 3rd Eye, and breath long, deep and powerfully through both nostrils for 10 minutes. *

/