Kundalini Yoga As Taught By Yogi Bhajan
The how-to for relating to your Infinity
Technology of The Ancients
Sat Nam. For
thousands of years yogis preserved and carefully guarded the knowledge
of the inner and outer workings of a human being, very cautiously
revealing the technology, selectively passing it down verbally from
Master to chosen disciple. They were selective because knowledge gives
power, and power can corrupt. Kundalini Yoga was always kept very
secret. It was never taught publicly until 1969, When Yogi Bhajan
challenged the ages-old tradition of secrecy.
Kundalini Yoga is a yoga for householders, for people who have to cope with the daily challenges and stresses of holding jobs, raising families, and managing businesses. It gives results in the shortest possible time. It does not require you to leave your home, become an ascetic or sit in a cave. Kundalini Yoga is designed to give you "hands on" experience of your highest consciousness. It teaches a method by which you can achieve the sacred purpose of your life. In 1969, when Yogi Bhajan saw the condition the young people were in from having taken drugs, his compassion impelled him to teach them Kundalini Yoga. He knew it was the fastest way to heal their bodies and minds, and give them the spiritual awakening they were seeking.
Kundalini Yoga deals specifically with the most powerful thing in the universe, the basic life energy, prana. Prana is the sub-atomic energy, the life force. Kundalini Yoga is the path of discovery of the source of the prana in us and teaches us how to use it. In Kundalini Yoga we harness the mental, physical and nervous energies of the body and put them under the domain of the will, which is the instrument of the soul. Kundalini Yoga perfects the finite life while connecting it to the infinite experience.
Yoga is a science, i.e., it is a technical practice that results
The practice of Kundalini Yoga also balances the glandular system, strengthens the nervous system and enables us to harness the energy
of the mind and the emotions, so we can be in control of ourselves,
rather than being controlled by our thoughts and feelings. Of all
the technology and wisdom that Yogi Bhajan could have taught from
his vast storehouse of mastery, he chose to teach Kundalini Yoga because
it is so effective, comprehensive, and so "do-able."
Kundalini Yoga Basics
NOTES FOR BEGINNERS
Don't make life changes too complicated. Just begin.
side effects of practicing Kundalini Yoga and Meditation
effects of practicing Kundalini Yoga or White
Tantric are legion and many.
a beginning Kundalini Yoga student, you should go at a pace that suits
your flexibility and endurance. Practice at home - a one-hour morning
practice will prepare you for your day. If you can practice at the
same time each day, you will find that you improve rapidly. Take one
to three yoga classes a week and one workshop a month to establish
a firm foundation for an effective program that fits your needs, goals,
capacity and lifestyle.
IMPORTANT: Participants must begin each session by 'Tuning In', i.e., chanting the Adi Mantra, ONNNNG ... NAMO ... GURU ... DEV ... NAMO, three to five times, with hands in Prayer Pose, thumbs against the sternum. See OM vs. ONG for additional and more specific details. See Adi Shakti Ashtang Meditation, the transformational mantra for the Aquarian Age. See WordPhysiology.com.
THE ADI MANTRA
"The Gong is the first and last instrument for the human mind. There
Mantra is vibration. Energy vibrates. There’s a particular vibratory
frequency corresponding to every sound in the universe. By vibrating
a particular combination of sounds (syllables), you tune in to different
levels of your intelligence-consciousness.
Kriya: A specially designed sequence of yoga exercises, each lasting
from one to three minutes. This series will "work out" a
certain component of your mind and body system - be it your glandular
system, your nervous system, your organs or your muscular system.
At the end of the series, you will be consolidated in a new physical
and mental state.
know consciousness can be lost when
POINTS TO PONDER
the breath is shallow, all problems come in.
nostril breathing gives you self-endurance, self
my experience as a teacher of Kundalini Yoga,
BREATH OF FIRE
Benefits of Breath of Fire
Cleanses the blood, the mucous lining of the lungs, and all the cells
Breath of Fire is a commonly used breath in the practice of Kundalini Yoga. It is done by pumping the navel point in and out while breathing rapidly through the nose. On the inhalation, the navel point is extended. On the exhalation, the navel is pulled in towards the spine.
NOTE: At first it is easier to focus on the exhale and start at a slow rhythm. Eventually you want to have a rapid, equal and consistent breath. This breath strengthens the nervous system, purifies the blood and energizes the body. See Video. See All About Breathing.
The Bandhas -- gateways to developing core strength, sensitivity, and subtlety -- are fundamental to Kundalini Yoga.
Bandhas, or locks, are fundamental to Kundalini Yoga. Learning and developing the skill and internal awareness necessary for the practice of the three body locks bring both depth and effectiveness to yoga practice. The locks, specific contractions of core areas of the body, are indicated in many Kundalini Yoga meditations and kriyas (sequenced yoga exercise sets). Applying the body locks properly will help you clear blockages that impede the open flow of energy through your physical body, Chakras, and subtle bodies. With a steady flow of energy, you can bring harmony and balance to your life, you can have access to your core values, and you can express yourself with integrity. Applying the body locks heightens your awareness. See video.
Root Lock is frequently used and closes off the lower 3 chakras and allows the kundalini energy to rise.
To apply Root Lock:
Neck Lock is a basic lock applied throughout Kundalini Yoga exercises unless you are moving the head, as in neck rolls, or are otherwise instructed. Apply the neck lock during most pranayam, breath control, practices and meditations, and while chanting. See video.
apply Neck Lock:
Neck Lock is automatically applied by the shift of relative position between the chin and chest. Do not force your head forward or down. It is common for new yoga students to stretch the neck when other parts of the body are not flexible. When you apply the neck lock, you allow your neck to be open and maintain its natural structure, which helps you maintain better spinal posture in general. The neck lock also "seals" the energy that is generated in the upper areas of your brain stem, so it becomes easier to focus and meditate.
NOTE: Jalandhar Bhand, applied consciously and correctly, is said to help "untie the Knot of Shiva." This 'knot' or gateway is located at your brow point. When the energy of this knot is untied and flowing, you feel free of time and space. You associate yourself with the timelessness and non-duality of the soul and the Divine essence.
OR NAVEL LOCK
Diaphragm Lock: Here, your diaphragm muscle forms both a physical and energetic barrier between your heart and your lower torso. Below this barrier are your lower Chakras, the ones that relate to behaviors that are more unconscious or reactive. Above this barrier are your upper Chakras, the ones that relate to behaviors that are more conscious and aware. See video.
apply Diaphragm Lock:
Diaphragm Lock, Uddiyana Bandh, helps to strengthen your digestion by increasing the fire element, the element of transformation in your abdominal region. This helps your heart center - your Heart Chakra - to open and flow with energy. When your Heart Chakra is open, you have the ability to be sensitive, compassionate, and kind.
NOTE: Uddiyana Bandh correctly and consciously, it is said to "untie the Knot of Vishnu," The knot of Vishnu is located at the Heart Chakra, the area of your rib cage, heart, lungs and thymus gland. When the energy is no longer knotted at this center, but is flowing and open, it is said you can feel the playfulness of your life, and the larger cosmic plan with perspective and relaxation.
*NOTE: Pranayam or pranayama, is a Sanskrit word meaning "restraint of the prana or breath". The word is composed of two Sanskrit words, "Prana", life force, or vital energy, particularly, the breath, and "ayama", to suspend or restrain. It is often translated as control of the life force (prana). When used as a technical term in yoga, it is often translated more specifically as "breath control".
EXERCISE OF KUNDALINI YOGA
pelvic bone is where the breath of life is triggered and where
One posture unique to Kundalini Yoga and used frequently is Stretch Pose. Although it can be challenging, when done correctly it has a tremendous effect on the entire body. Stretch Pose activates the third chakra. By working on the navel point, stretch pose resets the entire nervous system and strengthens the abdominal area. In conjunction with Breath of Fire, it is calming, rejuvenating, and it purifies the blood. By working on the third chakra, it boosts resolve and self-esteem.
Lie on your back.
In many sets, this posture is held for 1-3 minutes. Most people can muscle through the first 30 seconds or so, then the body may start to shake and the face may go into contortions, and then collapse into relaxation mode. Beginners are not expected to hold this posture for the 3 minutes.
Mastering the Posture: First, understand that even though this posture takes some physical strength, it isn’t physical strength that keeps you up. It’s the navel center and the breath that gets you through. If you engage proper technique it takes less, not more, effort to go the distance.
The Lower Back and Legs: To create better stability in the posture, press your lower back into the floor as you raise the legs and apply a slight root lock. This action draws the navel center in and keeps the lower back in constant contact with the floor. It also brings the focus of the exercise to the navel center and provides the necessary base for the posture. Keep your toes pointed and feel the stretch from the navel center all the way down to your feet.
The Chest and Head: To raise your chest and head, first lengthen the back of your neck and bring the chest and head off the floor at the same time, then pull the chin into the throat into neck lock. This brings the heart center off the floor and creates a counter stretch from the navel center to the top of the head. If your head comes up too far, you put pressure on the heart and make it harder to keep your lower back on the floor. Mindfully lengthening your neck will help counter this tendency. Your upper body is stretching toward the top of your head and your lower body is stretching toward your feet. The navel center becomes the balance point or fulcrum of your body.
The Breath: Your breath doesn’t need to be overly rapid; it should remain at a steady pace throughout the exercise. Notice that breathing faster doesn’t make the time go by faster. Maintain a rate of 2 to 3 breaths per second and mentally chant the mantra Sat Nam or God and me, me and God are one. If you can focus on the breath and the mantra, and relax the muscles that aren’t needed, the time will fly by! See All About Breathing.
As you get more proficient in the posture, investigate different areas of your body and discover the muscles you don’t need to use to maintain the posture and relax them. For example, the muscles in the face are not holding up the legs, so try relaxing them; try a little smile. The energy released from the face can be used by the muscles that are actually needed to maintain the pose. As in all postures, be relaxed yet focused.
Finish: Inhale deeply, exhale, and relax completely in dead man's pose, letting go of any stress or tension points, for at least the same amount of time as the exercise.
Place your hands underneath your buttocks, this gives support to the low back and makes it easier to keep the legs up.
Adjusts and strengthens the navel point, your power center
Contraindications for Women: Stretch Pose puts extra pressure on the female reproductive organs. Do not practice Stretch Pose in the following circumstances:
SIGNATURE EXERCISE OF KUNDALINI YOGA
NOTE: In this Ego Eradicator posture, the thumbs are pointing straight up, fingers scrunched on the pads of hands at the base of the fingers, with the thumbs at a 90 degree angle to the rest of the fingers, and the knuckles are pointed out to the sides.
Posture: Sit on heels, in Rock Pose, or with legs crossed in Easy Pose, or sit on a chair with your feet flat on the floor.
Apply the Neck Lock.
Finish: Inhale deeply, hold the breath, concentrate on the spot one feet above the head as you touch the thumb tips together above your head. Exhale while slowly sweeping the arms down to your side. Relax.
Do's and Don't's:
SO DARSHAN CHAKRA KRIYA
Posture: Sit with a straight spine.
Block yout right nostril with your right thumb. Inhale slowly and deeply through your left nostril. Hold the breath. Mentally chant, “Wha Hay Guroo” 16 times. Pump the navel point 3 times with each repetition, once on “Wha,” once on “Hay” and once on “Guroo” for a total of 48 unbroken pumps.
Block off the left nostril with the right index finger (pinkie can also be used) and exhale slowly and deeply through the right nostril.
Eyes: Fix gaze at the tip of the nose.* (NOTE: So Darshan Chakra Kriya is NOT to be done with the eyes closed.)
*NOTE: "When your two eyes concentrate on the tip of the nose, the mind stops flirting around." Yogi Bhajan
Mudra: Sit straight. Left hand comes under the chin palm down, forearm
parallel to the floor; the right hand comes to meet the middle finger
of the left hand at the center of the palm, fingers pointing up to
the sky (hands make a T). Hands are long and straight, fingers together.
You are bifurcating the angles.
*NOTE: "When your two eyes concentrate on the tip of the nose, the mind stops flirting around." Yogi Bhajan
hands: Right hand comes under the chin palm down, forearm parallel
to the floor; the left hand comes to meet the middle finger of the
right hand at the center of the palm, fingers pointing up to the sky
(makes a T). Hands are long and straight, fingers together.
Time: 5 minutes.
Mudra: Bring the thumbs just above the eyebrows at either side of
the Third Eye Point. Press the thumbs into the brow and allow the
hands to be in Prayer Pose or Anjali Mudra.
"I forgive my thoughts; I forgive the Universe; I forgive my friends." Forgiveness should override everything. Whatever is bothering you, whatever you ate, whatever you don't like, right now just feel an angel is before you and you are willing to go with him and merge in infinity. Are you afraid? Just drop the fear and proceed. All negativity, all negative thoughts must go thoughtless.
"I am pure; I am divine; I am human:
I am a creature of god. My faculties are divine." Continue for 2 minutes.
Beginning in 2008, we entered a 5-year sequence, featuring the tattvas so that we could balance them as we entered the Aquarian Age together. This year we are exploring the Fire Tattva. The Fire Kriya shown below creates tapa (internal “heat”) which purifies so that your energy is clear, your body fit, and your eyes bright. In the spring of 1978, Yogi Bhajan said that the Fire Kriya, “is a powerful, absolutely sacred, secret meditation. It will take you as far as you take it.”
Posture: Sit straight in a meditative posture with neck lock.
Finish: Inhale deeply, stretch the arms over your head, shake your hands, exhale, and relax.
Mukhia Singh Sahib Hari Singh Bird Khalsa is a Kundalini Yoga teacher and a Sikh minister, and since 1969 he has been a student of Yogi Bhajan, who is the founder of 3HO, the Healthy, Happy, Holy Organization and the master of Kundalini Yoga. He began teaching Kundalini Yoga in 1970 and directed 3HO activities in the Denver, Colorado region from 1973 to 1984. His career as an Optician began in 1958 following active duty with the U.S. Marine Corps. Although currently retired, he holds active Optician licenses in Florida and Arizona. Hari Singh is certified by the American Board of Opticianry (ABO), and National Contact Lens Examiners (NCLE), and he's a passionate advocate of a) the resurgence of the Optician as a Health Care Professional as opposed to today's Dispensers who are trained mostly as eyeglass merchants, b) the resurgence of the Full Discovery and Disclosure Life-style Interview and Design of prescription eyewear, c) the conscientious and tactile Hands-on-the-Patient design and delivery of prescription eyewear, and d) most importantly, the soon-to-be-lost hands-on training of aspiring Opticians in the art of custom designed lenses and the custom fitting of eyeglass frames and contact lenses. He is currently an Ophthalmic Dispenser Training Consultant with Opticians For Change and conducts Hands-on-the-Patient Workshops that are accredited for continuing education by ABO and the Florida State Board of Opticians, and sponsored by the POF, Professional Opticians of Florida. See DispensingGuidelines.com.
Hari Singh has a long Kundalini Yoga teaching history (see 3HO Legacy Teachers gallery) at numerous facilities and locations as a volunteer yoga and meditation teacher, counselor and chaplain, which include the Federal Prison in Littleton, CO; the Colorado State Prison at the Buena Vista facility; the Youth Detention Center, Brighton, CO; the Orange County Jail, Orlando, FL; the Florida State Prison, Bushnell, FL; the YWCA, Orlando, FL; Sikh Chaplain at the New Mexico Military Institute, Roswell, NM; and several years as the Drill Instructor for the Select Rifle Drill Team at the 3HO Women's Training Camp, formerly Khalsa Women's Training Camp (KWTC),** Espanola, NM, now International Women's Camp, IWC. See an inspiring account of one woman's Drill Team experience at the Khalsa Women's Training Camp. See How The Marines Transform 'Me' Into 'We'. See Family Photos.
my experience as a teacher of Kundalini Yoga,
each and every environment, good
mere act of teaching implies that one
POINTS TO PONDER
is the job of a spiritual teacher to
I tell you something? There is only one
more Prana (breath of life) the
the breath of life becomes short, you
is the science to unite the finite with Infinity,
should never be rigid. Discipline should be
"You must know reality by intuition, not by knowledge."
matter how good the diet is, we tend to exceed the
your breath is eight times a minute you are near God.
you do not breathe consciously for 11 minutes a day, you lose 40%
thinking pattern is based on what you normally speak.
"The most precious thing in the human body is the breath.
two most important things in your body are the upper palate, which
"Brush gums and tongue and then take your finger or brush and press
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*Consultation with a health care professional should occur before applying adjustments or treatments to the body, consuming medications or nutritional supplements and before dieting, fasting or exercising. None of these activities are herein presented as substitutes for competent medical treatment.