Getting Started
“If you only know one kriya, then share that. Just teach it. Every student is a teacher.” -Yogi Bhajan
◆ Always begin your practice by tuning in with Ong Namo
Don’t know which kriya to practice? Why not choose one that is aligned with the energy of the day.
Guru Dev Namo and end the set with the “Longtime sunshine” song. ◆ When doing a kriya always follow it in the order given. The
time of the exercises can be reduced but not increased. ◆ If music is indicated in a yoga set it is recommended that
you use 3HO music, which is vibrationally compatible with Kundalini Yoga. If you do not have the music you can use elevating or relaxing music without vocals. ◆ Drink water after your practice to balance and ground
yourself. ◆ For Women: During the heaviest part of your monthly
menses and after the third month of pregnancy, avoid the following postures: Bow, Camel, Locust, Root Lock, Shoulder Stand, Plow, Leg Lifts and Breath of Fire.
Breath
Each day of the week has its own energy. Monday
Moon
Emotion
Tuesday
Mars
Energy
Wednesday
Mercury
Business communication
Thursday
Jupiter
Expansion & deep thought
Friday
Venus
Love, sensuality
Saturday
Saturn
Karma, discipline
Sunday
Sun
Purity & energy of self
“You live by your breath. You are born by the breath and you die when the breath leaves you. The focal point of your being is the breath.” - Yogi Bhajan
By changing your breath pattern you can change your mind. The breath and it’s movements are connected to the movements of all emotions and thoughts.
Left Nostril Breathing • Relaxes. • Lowers the body’s temperature and blood pressure.
Right Nostril Breathing • Energizes. • Raises the body’s temperature and blood pressure.
Sitatli Breath Curl your tongue into a “U” shape. Inhale through the tongue and exhale through the nose. • Powerful cooling effect. • Lowers fevers. • Aids digestion.
Long Deep Breathing • Relaxes and calms. • Increases the flow of prana. • Reduces and prevents the build-up of toxins in the lungs. • Brings the brain to a new level of alertness. • Cleanses the blood. • Energizes, and increases vitality. • Aids in speeding up emotional and physical healing. • Aids in fighting addictions. • Gives capacity to manage negativity and emotions, supporting clarity, and patience.
Breath of Fire • Releases toxins and deposits from the lungs, blood vessels and cells. • Expands the lung capacity. • Strengthens the nervous system. • Strengthens the navel point. • Increases endurance. • Increases oxygen delivery to the brain. • Boosts the immune system.
Meditation & Mantra
“Meditation is not what you do in the morning, that’s practice. Meditation is the daily result of that practice.” - Yogi Bhajan
The best time to meditate is between 4-7 a.m. or 2 1/2 hours before sunrise when all is quiet. Another optimal time is between 4-7 p.m., when the sun is setting or before going to sleep.
Meditation Minutes 3 minutes: Affects the aura, circulation and blood stability. 11 minutes: Affects the nerves and the glandular system. 22 minutes: Balances the 3 minds and they begin to work together. 31 minutes: Allows the glands, breath, and concentration to affect all the cells and rhythms of the body. Affects the elements in the body. 62 minutes: changes the grey matter in the brain. Your subconscious and your positive projection are integrated. 2 1/2 hours: Holds the change in the subconscious mind through the cycle of the day.
Meditation Days 40 days: Changes an old habit into a more positive one. 90 days: Confirms the new habit in you. 120 days: The new habit is who you are. 1000 days: You have mastered the new habit. Mastery of a meditation means that the state of mind you are in during the meditation becomes immediately accessible to you just by thinking about it.
Meditation for Prosperity Har Har Creative Infinite, one of the aspects of God. Sit in easy pose with a light neck lock. Focus the eyes at the tip of the nose, through eyes 1/10th closed. Hit the sides of the hands together. Alternate hitting the Jupiter (index) finger, then the Mercury (pinky) fingers together. Time: 3 minutes if working, 11 minutes if you don’t work.
For Mantra Pronunciation:
on the top Menu at www.kundaliniresearchinstitute.org look for: Tools for Students and Teachers, click on it and then choose, The Aquarian Teacher Mantra Pronunciation: on that page, you can choose to listen or to download the mantra to your desk top.
Seed Mantra SAT means Truth, unchanging universal truth. It is the vibration that is ever-present. NAM means name, identity, to name, to call upon, to identify with. SAT NAM means “Truth is my identity.” When we chant Sat Nam (out loud or internally), we resonate with our true identity, with our own truth. Greeting others with the salutation Sat Nam, we acknowledge the other’s true identity and our mutual divine identities.
Adi Shakti Mantra Ek Ong Kaa Sat Naam Siree Wha-hay Guroo There is One Creator who has created this Creation. Truth is His name. Ecstatic beyond words is his wisdom and guidance. The Adi Shakti Mantra, also called Long Ek Ong Kars or Morning Call initiates the kundalini and the relationship between our soul and the Universal Soul. Opens the chakras and energizes your higher awareness.
Wahe Guru Mantra is the Guru Mantra, the mantra of ecstasy. It is not translatable but chanting it elevates the spirit.
Mantra for Protection Aad guray nameh Jugaad guray nameh Sat guray nameh Siri guru dayv-ay nameh I bow to the primal wisdom. I bow to the wisdom through the ages. I bow to the true wisdom. I bow to the great unseen wisdom. For protection in the 4 directions chant this mantra before driving, biking, walking or whenever you feel the need.
Mantra for Healing Ra Ma Da Sa Sa Say So Hung Sun, Moon, Earth, Infinity — I am Thou A great mantra to chant anytime you are sick of feel illness coming. The sound of your own voice is a very powerful tool. If you have the mantra on CD set the mantra to repeat and let it work it’s magic while you sleep.
Off the Mat b After working for a few hours on the computer, take a break and wash your hands in cold water. This protects your nervous system from the effects of the magnetic field of the computer.
b Hum along with music. Humming is soothing to the nerves. If you need to let out tension, sing along with your favorite music as loud as you want.
b If someone cuts you off, instead of getting upset, be happy that you were able to let the person in.
b When you feel tired or depressed, drink a glass of water. Water helps to change emotions.
b Drink a glass of water before bed – a dehydrated brain makes for a restless sleep.
b Try sleeping on your right side as it ensures you breath more through your left nostril which relaxes the mind.
b If you are restless try doing 108 frogs. b Need a quick boost of energy? Try 3 minutes of breath of fire.
Mudras GYAN MUDRA: The tip of the thumb touches the tip of the index finger, stimulating knowledge and ability. The index finger is symbolized by Jupiter, and the thumb represents the ego. Guyan Mudra imparts receptivity & calm. SHUNI MUDRA: Tip of middle finger (symbolized by Saturn) touches the tip of the thumb, giving patience. SURYA or RAVI MUDRA: Tip of the ring finger (symbolized by Uranus or the Sun) touches the tip of the thumb, giving energy, health and intuition. BUDDHI MUDRA: Tip of little finger (Mercury) touches tip of thumb for clear and intuitive communication.
b Practice gratitude by writing your blessings in a journal or by being grateful for at least 10 things each night before going to sleep.
b Bring a peaceful energy to your home by playing mantra music.
b Put your energy and money where your values are... • Spend time with friends and family instead of watching television. • Walk or bike instead of driving. • Say no when you want to. • Buy organic food when possible. • Buy local to support local farmers and businesses. • Donate to your favorite charities.
b Sweat and laugh every day!
10 Bodies
6 Kundalini Yoga Yoga Notes Notes Kundalini
The 10 Spiritual Bodies -According to Yogic ScienceAnother way in which our energy manifests on the physical plane is through our “10 Bodies”. Yoga can help to awaken these 10 bodies. This chart summarizes the role of each body and the challenges we can face when they are not functioning properly.
Body Soul Body Positive Mind Negative Mind Neutral Mind Physical Body Arc line Aura
Pranic Body
Role
Challenge
Your essence, everlasting, beyond time & space Analyzes how to use info to move projects forward and accomplish goals, optimism Alarm system for danger, what needs to be avoided to keep moving forward Relationship without attachment, weighs the information from positive & negative mind & leads to best decision
To balance head and heart Tendency towards idealism, & succumbing to negative mind Tendency to see things in a negative light.
The temple of your spirit Integrity manifested, your halo on which your past actions and destiny are written Projection of light and energy which changes subtly with each thought, act or feeling Circulatory system for 10 bodies, receiving energy from universe & transforming to thought, actions & creativity
Indecision, or difficulty seeing larger picture. Inner and outer realities are out of balance. Difficulty in meditation, focus and using intuition Energy drain from others, feeling overwhelmed by outside influence Fearful, defensive, sluggish or weak
Subtle Body
Seeing beyond the obvious, gives great finesse and powerful calmness
Naïve or easily fooled, unintentionally crude or unrefined in speech and behavior
Radiant Body
Radiant sphere of light gives you spiritual royalty and grace, magnetic presence, healing others at a distance
Fear of conflict and ineffectiveness
From a practical perspective, the real beginning of all disease is on a spiritual level, which then penetrates at the mental level, and finally manifests on the physical level. To learn more about your own spiritual health check out your TANTRIC NUMEROLOGY at: http://www.3ho.org/clients/3HO/numerology.nsf/WebEntry?OpenForm
real focustraining.com May the longtime sunshine upon you, all love surround you and the pure light within you, guide your way on...
Sets & Meditations
CHAPTER 29—Teachers’ Favorite Sets
Sat Kriya
HOW TO DO SAT KRIYA Sit on the heels with the arms overhead and palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb; women cross the left thumb over the right. Chant SAT and pull the Navel Point in; chant NAAM and relax it. Continue at least 3 minutes (or whatever time is specified in the kriya.) Then inhale, apply Root Lock (mulbandh) and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. Mentally allow the energy to flow through the top of the skull. Exhale, hold the breath out and apply all the locks (mahabandh). Inhale and relax. NOTE: Whenever Sat Kriya is done in a Kundalini Yoga kriya, the rule of thumb is to apply Root Lock on the inhale and mahabandh on the exhale, even though it may not be specified. You may build the time of the kriya to 31 minutes, but remember to have a long, deep relaxation immediately afterwards. A good way to build the time up is to do the kriya for 3 minutes, then rest 2 minutes. Repeat this cycle until you have completed 15 minutes of Sat Kriya and 10 minutes of rest. Finish the required relaxation by resting an additional 15-20 minutes. Do not try to jump to 31 minutes because you feel you are strong, virile or happen to be a yoga teacher. Respect the inherent power of the technique. Let the kriya prepare the ground of your body properly to plant the seed of higher experience. It is not just an exercise, it is a kriya that works on all levels of your being—known and unknown. You might block the more subtle experiences of higher energies by pushing the physical body too much. You could have a huge rush of energy. You may have an experience of higher consciousness, but not be able to integrate the experience into your psyche. So prepare yourself with constancy, patience and moderation. The end result is assured. If you have not taken drugs or have cleared your system of all their effects, you may choose to practice this kriya with the palms open, pressing flat against each other. This releases more energy than the other method. It is generally not taught this way in a public class because someone in the class may have weak nerves from drug use. Notice that you emphasize pulling the Navel Point in. Don’t try to apply mulbandh. Mulbandh happens automatically if the navel is pulled. Consequently, the hips and lumbar spine do not rotate or flex. Your spine stays straight and the only motion your arms make is a slight up-and-down stretch with each Sat Naam as your chest lifts.
•
348
•
KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 1
COMMENTS: Sat Kriya is fundamental to Kundalini yoga and should be practiced every day for at least 3 minutes. Its effects are numerous. This exercise works directly on stimulating and channelizing the kundalini energy, so it must always be practiced with the mantra Sat Naam. Sat Kriya strengthens the entire sexual system and stimulates its natural flow of energy. This relaxes phobias about sexuality. It allows you to control the insistent sexual impulse by rechannelizing sexual energy to creative and healing activities in the body. People who are severely maladjusted or who have mental problems benefit from this kriya since these disturbances are always connected with an imbalance in the energies of the lower three chakras. General physical health is improved since all the internal organs receive a gentle rhythmic massage from this exercise. The heart gets stronger from the rhythmic up-anddown of blood pressure you generate from the pumping motion of the Navel Point. If you have time for nothing else, make this kriya part of your daily promise to yourself to keep the body a clean and vital temple of God.
COPYRIGHT YOGI BHAJAN 2003
kundalini yoga
Body Adjustment to Elevate the Spirit Taught by Yogi Bhajan on July 2, 1984 at Women’s Camp in Española, New Mexico
Disease comes from structural change. This is the oriental, ancient way of looking at it. This body and its bones have no screws and bolts. They are held together by tissue and by muscle. During one’s life many movements occur in the body simultaneously influencing the action of the muscles. Certain muscles are stronger and hold the skeleton in a different way than the other muscles. This can lead to physical problems. Life becomes imbalanced and irritation sets in. The whole body structure is responsible for one’s elevation, for one’s “being-ness.” A car has its gas, it has transmission, and it starts. If one part is missing, or if just a little air does not get to the gas, it dies. It is the same with the body. This set will keep you out of trouble. This is how you can elevate your spirit by adjusting your body.
1A
1B
1. Lie down flat on the back with the hands clasped under the neck (1A). Keeping the heels together, raise both legs to 90 degrees as you inhale. Be sure to press your lower back into the floor before and during the lift, and lift from the navel. Lower the legs as you exhale (1B).
Do not bend the knees. But if you don’t have the abdominal strength to keep the legs straight, use your hands to provide leverage for your back by placing them on the floor under your buttocks. You can start with 54 repetitions and, with practice, build up to 108 repetitions. If you have back problems, please check with your doctor before practicing this exercise.
2A
3A
4A
2B
3B
4B
2. Come into Triangle Pose (2A). The palms of the hands and the soles of the feet are on the ground, with the feet about hipwidth apart. Create a straight line between your wrists and your hips, and from your hips to your heels. Pull the chin in and elongate the back of the neck. Roll the armpits toward each other. Smoothly begin to move the body into Cobra Pose. In Cobra Pose your palms are flat on the ground and your body is arched up through the upper back. The feet are together. The shoulders are pressed down and the neck is long (2B). 32
July.AT.6.indd 32
Move smoothly from Triangle to Cobra to Triangle, etc. Do not bend the knees. Keep the arms straight in Cobra Pose. if you have sufficient strength and flexibility, otherwise you may keep the arms bent with the elbows in towards the sides of the body. You can start with 21 repetitions and build up to 52 repetitions with practice.
down your legs as you can reach) (3A). Inhale in this position, and exhale as you lengthen the spine and bend farther forward. The head stays in line with the spine. Try to get the belly to the thighs rather than the head to the knees (3B). Move up and down, inhaling up, exhaling down. Repeat 108 times.
3. Sit with your legs straight out in front of you. Flex the feet and engage the leg muscles as you reach forward from the navel and grab on to your toes (or as far
4. Sit in Rock Pose* and interlace the fingers behind the neck (4A). Twist the torso and head to the left and right (4B). Repeat 108 times to each side.
Aquarian Times featuring Prosperity Paths
6/6/06 2:33:09 PM
5A
5B
5. Come onto your hands and knees. Relax the spine down and raise the head up on the inhalation (Cow Pose) (5A). Open the heart and raise the chin up without scrunching the back of the neck. On the exhalation, arch the spine up and lower the head (Cat Pose) (5B). Repeat 108 times.
8
8. Remain in Rock Pose and reach one arm forward as if reaching out and grabbing energy. Then pull it back in, while reaching forward with the other arm. The movement is rapid and fluid. The shoulders and trunk move slightly in a churning motion. Chant Sa as one arm reaches forward, Ta as you pull that arm back and the other arm reaches forward, Na as the first arm reaches forward again, and Ma as the second arm reaches forward again. Continue for 5 minutes.
This set is published in the Fountain of Youth, available from Sumpuran Kaur, (505) 367-1302,
[email protected]. All roceeds go towards Women’s Camp. * See Glossary, p. 45.
6
6. Come into Rock Pose. Keep the spine straight and let the head hang down towards the chest. Relax the neck muscles as you circle the head, bringing the ear towards the shoulder, continuing to the back, around to the other shoulder, and back around to the front with the head towards the chest. Roll the head around on the neck rapidly in one direction 52 times, and then in the opposite direction 52 times.
9
9. Sit in Easy Pose with your hands on your knees. Begin grinding your trunk in a circular motion, in a counter-clockwise direction. Continue for 3 minutes.
7
7. Still in Rock Pose, bend at the waist from side to side. As you bend to the left, your right arm will arch over your head, stretching in the direction of the bend. Then stretch to the right with your left arm reaching over your head. Repeat 52 times to each side. This exercise is for the liver, spleen, colon, and to eliminate gas.
10
10. Lie down flat on your back. Close your eyes and relax to the sound of the gong (CDs available at www.a-healing.com and www.spiritvoyage.com). Continue for 10 minutes. Get ready for a journey into your inner self and float in space. You will gain a tremendous amount of energy. +
Always consult your physician before beginning any exercise program. Nothing in Aquarian Times featuring Prosperity Paths is to be construed as medical advice. The benefits attributed to the practice of yoga come from the centuries-old yogic traditions. Results will vary with individuals. 33
July.AT.6.indd 33
6/6/06 2:33:13 PM
1:25 PM
Page 27
Now… If your answer is Yes…stay with me here on this page. You’re on the FIRST PATH. If the answer was No… then go to page 30 You’re on the SECOND PATH. I have talked with many students about weight loss during my many years of teaching. It has led me to this conclusion: When there is not a medically diagnosed physical imbalance, weight gain is as much about an inner process of life and discovery as it is about what you eat, how you look, and what you consider an ideal body image. Weight gain can be about protecting yourself with “extra padding.” Your fat cells are lipids and water. Water is a psychic capacitor. It holds energy. The protection may be from daily work-related stress or from current or past emotional trauma that is resurfacing. It requires you to be patient with yourself: no crash diets, no daily weighing on the bathroom scale, and a regular sadhana of being kind to yourself and doing the Kriya for Physical and Emotional Clearing below. I also recommend:
FEATURES
21/6/04
FIRST PATH A Kriya for Physical and Emotional Clearing
• Chanting Guru Guru Wahe Guru, Guru Ram Das Guru daily for 11 minutes. There are wonderful versions that you can chant with on CD’s by Snatam Kaur, Singh Kaur, Sada Sat Kaur, Gurudass Singh, and Mata Mandir Singh.2 • Exercise regularly…daily walking for 20 to 30 minutes is excellent. • Eat a normal, healthy, and balanced diet: 10 to 20 percent of your calories coming from fat, 10 to 20 percent coming from protein, and the rest coming from vegetables, fruit, and complex carbohydrates. • Drink plenty of pure water as well. This is especially important if you are doing a higher protein diet, which may be hard on the kidneys. As a general rule of thumb, drink one half your body weight in ounces of water a day. * See Glossary pages 85-86 2
Available through www.a-healing.com or www.spiritvoyage.com
1
This series is excellent for digestion and elimination. Yoga works on many levels. For optimal health, you need to move food, emotions, and life circumstances through your system in a timely way. If you are stuck, this series can re-establish flow and, as a result, bring you more energy and vitality. Sitting in Easy Pose, with the spine straight, chant the tune-in mantra Ong Namo Guru Dev Namo three times.
1. High Knee-Lift Walk. Come standing. Keep the back straight as you inhale and lift the left knee up high and as close to the chest as possible. Exhale and lower the knee down. Inhale and lift the right knee up high and as close to the chest as possible, exhale and lower the knee down. Continue marching in place. Keep the arms relaxed at the sides. (3 minutes)
27
AQUARIAN TIMES | Summer 2004
25-32_DPPS
25-32_DPPS
21/6/04
1:25 PM
Page 28
2. Diaphragm Lifts. Remain standing. Bend forward and place the hands on the knees. Bend the knees slightly. Inhale and then exhale. Holding the breath out, pull up on the diaphragm (by making a concave area under the rib cage) and then release the diaphragm several times in a row, in a very steady rhythmic movement. Inhale when needed, then exhale and hold the breath out and continue. (3 minutes)
FIRST PATH
3. Pelvic Grind Left. Sitting in Easy Pose, place your hands on your knees and begin grinding yourself in a big smooth circle, going to the left. Lift the chest up high as you come forward, and let the chest collapse and the pelvis tilt backwards as you go back. Keep the chin level (parallel) to the ground in both positions. Breathe normally. (90 seconds) 4. Pelvic Grind Right. Repeat exercise 3, grinding to the right. (90 seconds) 5. Wide Leg Stretch Left. Stretch both legs straight out in front of you and then separate the legs until they are wide apart. Bring the torso upright and turn it to the left. Stretch forward and down over the left leg. Hold on to your shin, ankle, or foot with both hands. Keep the spine straight, the head in line with the spine. Stretch until you feel gently challenged. Hold it steady, no bouncing. Long Deep Breathing.*(2 minutes)
2
3&4
6. Wide Leg Stretch Right. Repeat exercise 5 to the right side. (2 minutes)
AQUARIAN TIMES | Summer 2004
5&6
28
21/6/04
1:25 PM
Page 29
7. Short Relaxation. Come out of this position and rest on your back. Lie down flat, have the arms by the sides with the palms up, the eyes gently closed, and the breath soft and normal. Have the knees up slightly for comfort, if needed. (1 minute) 8. Leg Thrusts. Remain on the back, with arms by the sides and turn the palms face down. Bring both knees to the chest. Alternately straighten the legs in a thrusting motion with the toes pointed. Keep the feet twelve to eighteen inches off the ground. Place the hands under the hips for support, if needed. Powerful Deep Breaths. (1 minute) 9. Short Relaxation. Come out of this position and rest on your back. Lie down flat, have the arms by the sides with the palms up and the eyes gently closed. Breathe softly and normally. Have the knees up slightly for comfort, if needed. (1 minute) 10. Bow Pose. Roll over onto your stomach. Reach back and catch the tops of the feet or the ankles with the hands. Push out with the shins and pull in with the arms, keeping the elbows straight. Lift the chest off the ground, and if you are able, also lift the thighs off the ground. The head is up and back. Now, if possible, begin rocking like a rocking horse with Breath of Fire.* (90 seconds)
7 & 9 & 13
8
10
13. Deep Relaxation. Come out of the position and rest on your back. Lie down flat, have the arms by the sides with the palms up, and the eyes gently closed. Breathe softly and normally. Have the knees up slightly for comfort, if needed. (7 to 11 minutes).
11
11. Baby Pose with Dragon Tail. Come into Rock Pose* and place the forehead on the ground. The arms are by the sides, hands next to the ankles, with the palms up. In this position begin moving the hips as though you had a big heavy dragon’s tail. Slowly move the hips from side to side. Breathe normally. (2 minutes) 12. Cooling Relaxing Breath (Sitalee Pranayam). Sit in a comfortable crosslegged position, place the hands in Gyan Mudra* at the knees, and stick out your tongue. Make a tunnel (or a taco) out of your tongue and begin to inhale very slowly and deeply through the rolled tongue and to exhale equally slowly through the nose. Breathe slowly and deeply. (4 minutes)
12
* See Glossary pages 85-86
29
AQUARIAN TIMES | Summer 2004
25-32_DPPS
Kriya for Awakening to Your Ten Bodies p.1
The Ten Bodies are: Soul Body Negative Mind Positive Mind Neutral Mind Physical Body Arc Line Auric Body Pranic Body Subtle Body Radiant Body 1) Stretch Pose. Lie on the back with the arms at your sides. Raise the head and the legs six inches, and the hands six inches with the palms facing each other slightly over the hips to build energy across the Navel Point. Point the toes, keep your eyes focused on the tips of the toes and do Breath of Fire. 1-3 minutes. 2) Nose to Knees. Bring the knees to the chest, with the arms wrapped around the knees. Tuck the nose between the knees, and begin Breath of Fire. 1-3 minutes. 3) Ego Eradicator. Sit in Celibate Pose or Easy Pose. Raise the arms to a 60° angle. Curl the fingertips onto the pads of the palms. Thumbs aim at each other above the head. With eyes closed, concentrate above the head, and do Breath of Fire. 1-3 minutes. To end, inhale, touch the thumbtips together overhead. Exhale and apply mulbandh. Inhale and relax. 4) Life Nerve Stretch. Sit with the legs stretched wide apart. With arms overhead, inhale. Then exhale, stretch down and grab the toes of the left foot. Inhale, come straight up; then exhale and stretch down over the right leg and grab the toes. Continue 1-3 minutes.
The Teachings of Yogi Bhajan ©2008
Kriya For Awakening to Your Ten Bodies p.2
5) Life Nerve Stretch. Continue to sit with the legs stretched wide apart. Hold onto the toes of both feet, exhale as you stretch down bringing the forehead to the floor, then inhale as you come sitting up. 1-3 minutes. 6) Spinal Flex (Camel Ride). Sit in Easy Pose. Grab the shins in front with both hands. Inhale. Flex the spine forward and rock forward on buttocks. Then exhale, flex the spine backwards and roll back on buttocks. Keep the head level and arms fairly straight and relaxed. 1-3 minutes. 7) Spinal Flex (Camel Ride). Sit on the heels. Place the hands flat on the thighs. Flex the spine forward on the inhale, backward on the exhale. Focus at the Third Eye Point. 1-3 minutes. 8) Spinal Twist. Still on the heels, grasp the shoulders with the fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Keep the elbows high, and parallel to the floor. (Do not reverse.) l-3 minutes. 9) Grasp the shoulders as in the previous exercise. Inhale and raise the elbows up so that the backs of the wrists touch behind the neck. Exhale and lower the elbows to shoulder height, and repeat. 1-3 minutes. 10) Arm Pumps. Interlace the fingers in Venus lock. Inhale and stretch the arms up over the head, then exhale and bring the hands back to the lap. 1-3 minutes.
The Teachings of Yogi Bhajan ©2008
Kriya For Awakening to Your Ten Bodies p.3
11) Alternate Shoulder Shrugs. Sit in Easy Pose with the hands resting on the knees. Inhale and shrug the left shoulder up. Exhale and raise the right shoulder up as you lower the left shoulder. Continue for 1 minute. Then, reverse the breath so that you inhale as you shrug the right shoulder up, exhale as you shrug the left shoulder and lower the right shoulder. Continue for 1 minute. 12) Shoulder Shrugs. Inhale and shrug both shoulders up, exhale down. 1 minute. 13) Neck Turns. Remain sitting in Easy Pose hands on the knees. Inhale, and twist your head to the left, and exhale and twist it to the right, like shaking your head "no". Continue for 1 minute. Then reverse your breath,so that you inhale and twist to the right; exhale and twist to the left. Continue for 1 minute. lnhale deeply, concentrate at the Third Eye, and slowly exhale. 14) Frog Pose. Squat down so the buttocks are on the heels. The heels are touching, and off the ground. Put the fingertips on the ground between the knees. Keep the head up. Inhale, straighten legs up, keeping the fingers on the ground. Exhale and come back squatting down, face forward. The inhale and exhale should be strong. Continue this cycle 54 times. 15) Deeply relax on the back. Laya Yoga Meditation Sit in Easy Pose with the hands on the knees in Gyan Mudra (thumb and index finger together.) Chant Ek Ong Kaar(uh) Saa-Taa-Naa-Maa(uh) Siree Wha(uh) Hay Guroo. On Ek pull the navel. On each final “uh” lift the diaphragm up firmly. The “uh” sound is more of a powerful movement of the diaphragm than a pronounced purposeful projected sound. Relax the navel and abdomen on Hay Guroo. This is a 3-1/2 cycle meditation. With the breath, visualize the sound spiralling up from the base of the spine to the top of the head in 3-1/2 circles. 11-31 minutes. The Teachings of Yogi Bhajan ©2008
More Great Sets—CHAPTER 29
Sets & Meditations Magnetic Field & Heart Center
1) Heart Center Opener. Sit in Easy Pose. Hold the arms up at a 60 degree angle with wrists and elbows straight, palms facing up. Begin Breath of Fire for 1 minute. Then inhale, hold the breath and pump the stomach in and out 16 times. Exhale, relax the breath. Continue the cycle for 2 to 3 minutes. This exercise builds the psycho-electromagnetic field. If the elbows bend, the psycho-electromagnetic field will not be strengthened properly. If the exhale after pumping the stomach is rough or gasping, then the magnetic field is very weak.
1
OF
2
1
2 2) Immediately sit on the heels with arms parallel to the ground at the sides. Let the hands hang limp from the wrists. Begin Breath of Fire for 3 minutes. Inhale, hold, exhale, and relax. The second exercise is for the heart. 3) Stomach Pumps. Sit on the heels. Spread the knees wide apart and lean back 60 degrees from the ground. Support the body with arms straight down in back. Tilt the neck back, inhale, hold the breath, and pump the stomach in and out until the breath can be held no longer. Exhale. Continue for 1 to 2 minutes. Then, tilt the spine back further to 30 degrees and continue the breathing cycle for another 1 to 2 minutes. This stimulates the thyroid, parathyroid and navel center. If you practice these, you will never need cosmetics. A smooth, radiant complexion and a glow in the eyes and face is a natural by-product of this exercise.
3
4) Ong Sohung. Still sitting on the heels with knees widespread, put the forehead on the ground with arms stretched forward and relaxed, palms together. After 1 minute, begin long deep breathing for 2 minutes. Then for 2 minutes chant: ONG, ONG, ONG, ONG. SOHUNG, SOHUNG, SOHUNG, SOHUNG This feeds the newly-constituted blood into the brain cells and moves the spinal fluid. This helps repair the damage to the brain done by drugs like alcohol and marijuana.
4
5
5) Life Nerve Stretch. Grab the toes with legs slightly spread. Inhale, exhale and reach down as you lenghten the core of the spine, bending forward from the navel. Head comes down last. Hold for 1 minute. This is for balance. 6) Back Platform. The body is straight with the heels on the ground and the upper portion of the body held up by straight arms. Drop the head back and begin Breath of Fire. Back Platform Walk: After 30 seconds, begin to "waIk" with the legs wider apart until they are spread wide. Walk them back together again and continue "walking" while doing Breath of Fire for 30 more seconds. Inhale, exhale and move immediately into a front stretch holding the toes for 1 minute. Relax on the back for 3 minutes. This is for the thyroid, lower back, and heart.
COPYRIGHT YOGI BHAJAN 2003
6
KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 1
•
369
•
CHAPTER 29—More Great Sets
Sets & Meditations
Magnetic Field & Heart Center
2
OF
2
7) Maha Mudra. Sit on the left heel, stretch the right leg forward and grab the right big toe with the right middle and index fingers, thumb pressing the big toenail. Pulling back on the toe, grab the foot with the left hand. Keep the chin tucked into the chest, spine straight, and eyes fixed on the big toe. Inhale deeply. Exhale and hold the breath out for 8 seconds keeping mulbandh and Diaphragm Lock tightly pulled. Inhale. Continue for 3 minutes. Relax for 5 minutes on the back. Maha Mudra is called “the great seal of yoga.” Its effects fill pages. This exercise can be practiced by itself.
7
8
8) Alternate Leg Lifts. Lie on the back. Stretch the arms overhead on the ground. Raise the left leg 90 degrees and begin Breath of Fire for 1 minute. Switch to the right leg for 1 minute, continuing Breath of Fire. Then raise both legs 12 inches only and keep up the Breath of Fire for 1 more minute. Relax for 2 minutes. This balances prana and apana. 9) Shoulder Stand. Slowly come into Shoulder Stand. Spread the legs wide and begin Breath of Fire for 3 minutes. Relax on the back for 3 minutes. This is for the thyroid gland.
9
10) Alternate Head & Leg Lifts. Lie on the back. Inhale and lift both legs six inches. Arms should be straight up from the shoulders with the palms facing in. On the exhale let both legs down and bring the head up pressing the chin on the chest. Continue 3 minutes with long deep breathing. Relax 2 minutes. This is for the Heart Center. 11) Neck Rolls. Sit in Easy Pose and hold opposite elbows across the chest. Roll the head in a slow figure 8 for 30 seconds in one direction, then 30 seconds in the other direction. Then inhale deeply, and bend forward to the ground. Exhale and rise up as fast as possible. Rise up and down 10 times. This is for the Heart Center.
10 12) Meditate by chanting:
11
12
GOD & ME, ME & GOD, ARE ONE.
COMMENTS: This set works on coordination and repair of the nervous system by stimulating the Heart Center. Your normal feeling of happiness, connection, and wellbeing depend on the balance of your individual psycho-electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain. Proper maintenance of the nerves depends on the basic elements and hormones in the constitution of the blood. This set will balance the blood. The best results are always obtained if you practice a set until you master it. If you cannot do the exercises for the full time period, do what you can and slowly build up to it. When you can keep up on all the given times and are in a good posture for each exercise, continue the set each day for 40 days as you master the mental poise and meditation of the full set. This set is from Sadhana Guidelines.
•
370
•
KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 1
COPYRIGHT YOGI BHAJAN 2003
