Kundalini Yoga*
The Yoga of Awareness

As taught by Yogi Bhajan

"No matter how good the diet is, we tend to exceed the self cleaning capacity of our bodies. Uric acid (a biproduct of meat consumption), calcium crystals, and many other
wastes and poisons get stored in tissues and joints. They make us stiff and may cause many diseases. In Kundalini Yoga, muscle stretching and internal massage bring waste back into circulation so that the lungs, intestines, kidneys, and skin are able to remove it."

"The more Prana (breath of life) the body consumes, the more wealth comes.
It's a simple law: inhale the entire Prana, and push out all the weakness and disease."
Yogi Bhajan

Kundalini Yoga

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.

The word kundalini literally means "the curl of the lock of hair of the beloved." It is a metaphor, a poetic way of describing the flow of energy and consciousness which already exists within each one of us. The practices enable you to merge with or "yoke" with the universal Self. This merging of individual consciousness with universal consciousness creates a "divine union" called "yoga." The technology of Kundalini Yoga applies its science to our bodies and minds, and is aimed at spirit which has no boundaries, no discrimination. Therefore it is for everyone. It is universal and nondenominational.

This 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.

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."

No matter what we achieve, what success in the world we have, it ends up being hollow unless we fulfill the soul’s yearning to bring higher consciousness into our daily lives. Kundalini Yoga is much more than just a system of physical exercise. It is a dynamic, powerful, tool for expanding awareness. Approach it with respect, with reverence, and openness.

Kundalini Yoga Basics

NOTES FOR BEGINNERS

KUNDALINI YOGA CLASS FORMAT

As 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.

Wear loose comfortable clothes to class, preferably of cotton or other natural fiber. Bring an exercise mat or towel to sit on if you desire.

It is very important to make sure you go to the bathroom before class, and not during. Getting up in the middle of class is very disrupting to the group energy. Remember to turn off your cell phone. It is also important to try to stay still and not fidget during class, i.e., drink water, roll neck, etc., especially during meditation and when the teacher is speaking. This helps you to stay present and have a deeper experience. It also demonstrates respect for the teacher.

The format of most Kundalini classes is as follows:

Class starts on time.
The class "tunes in" by chanting this mantra 3 times: ONG, NAMO, GURU, DEV, NAMO.

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 various levels of intelligence or consciousness.
The mantra translated above can be read as: "I open myself to the experience beyond my limited self. Let my unlimited spirit and consciousness guide me. I call on the subtle knowledge of my own highest mind to uplift me with what I learn" or "I bow to the Creator, to the Divine Teacher within."

A theme or topic is introduced. Yoga has collected many practical guidelines to keep your life vital. Nutrition, exercise, proper sleep, meditation, breathing, body awareness, and the relationship you have with your emotions are the basis of some of these teachings.

Warm-up exercises for 5 to 20 minutes usually follow.

The main "kriya", or exercise series, begins.

A kriya is 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.

Now, we do a meditation. Your body will be transformed as a result of the kriya; your mind and emotions will now be made calm and clear by directing the attention. You will sense and develop your quiet mind, your ability to concentrate and project.

The meditation is either silent or chanted, sometimes accompanied with music. It can last from five to eleven minutes in a beginners' class; eleven to thirty-one minutes in an advanced class.

Deep relaxation follows. It is just as important to relax as to exercise vigorously. The exercises and meditation will allow you to attain a deeper healing relaxation than usual. It is an antidote for stress. Let your body become light and beautiful. Let your mind become open and imaginative. Feel free and joyous!

Class ends with a group projection. After raising our energy and spirits, we project that feeling to the whole world and to all those we love and care for. To do this we sing a song:

"May the long time sun shine upon you ... all love surround you ... and the pure light within you ... guide your way on."

BREATH OF FIRE

This is a commonly used breath done in Kundalini Yoga. It is done by pumping the navel point in and out while breathing rapidly through the nose. On the exhale, the navel is pulled in. 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 consistant breath. This breath strengthens the nervous system, purifies the blood and energizes the body.

THE BANDHAS

The Bandhas - gateways to developing core strength, sensitivity, and subtlety - are fundamental to Kundalini Yoga.*

The 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.

Neck Lock
Jalandhar Bandh

The neck lock, Jalandhar Bandh, 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.

To apply the neck lock:

Sit comfortably with a straight spine.

Lift your chest and sternum upward.

Stretch the back of your neck gently straight by pulling the chin in toward the back of the neck.

Keep your head level and centered without tilting forward or to either side.

Keep the muscles of your face, neck, and throat as relaxed as you can.

The 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.

The Knot of Shiva - 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.

Diaphragm Lock
Uddiyana Bandh

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.

To apply the diaphragm lock:

Be sure you do not have a full stomach.

Apply this lock only with your breath fully exhaled - holding your breath out.

Sit comfortably with a straight spine.

Inhale deeply and exhale completely through the nose. Hold the breath out.

Pull your entire abdominal region, especially the area above your belly button, back toward your spine.

Keep your chest lifted and do not allow your chest to collapse downward.

Press the lower thoracic spine forward gently.

Keep the lift strongly applied for 10-60 seconds, according to your ability, without strain, and maintain a concentrated sense of calm.

Release the lock by relaxing your abdomen and gradually inhaling.

The 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.

The Knot of Vishnu - When you apply 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.

  

Yogi Bhajan
Naad Yoga
Easy Meditations
Beginner's Notes
Yoga Class Schedule
All About Sikh Dharma
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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.