Kundalini Yoga
Technology of Consciousness
As taught by Yogi Bhajan
® All rights reserved.

Special Notes For Beginners

Kundalini Lotus...Just 'Bearly'

Watch video here.

Most of us, young and old, have poor breathing habits. The practice of Kundalini
Yoga (inclusive of the Breath of Fire, Long Deep Breathing, Stretching, Internal
Massage, etc.), and other aerobic exercising, can provide additional and much
needed oxygen for oxygen starved cells, especially in the brain. -- Hari Singh


The frequent practice of Kundalini Yoga, especially
the breathing exercises, combined with a healthy
meatless diet
, has been shown to greatly assist
those who wish to quit smoking and-or drinking.

Technology of Consciousness
As taught by Yogi Bhajan
® All rights reserved.


3HO is a nonprofit corporation dedicated to sharing the
of Kundalini Yoga as taught by Yogi Bhajan
to help people live
Healthy, Happy, Holy lives.

Sat Nam. As a beginning Kundalini Yoga student, you should proceed 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, 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 practice of Kundalini Yoga begins by Tuning In.
Each session starts with 'Ong Namo Guru Dev Namo',
and ends with 'May The Long Time Sun Shine Upon You'.

IMPORTANT: Kundalini Yoga participants begin each session by 'Tuning In'. Step 1) Rapidly rub your palms together for 5-10 seconds in order to stimulate the nervous system. Step 2) Chant the Adi Mantra, ONNNNG ... NAMO ... GURU ... DEV ... NAMO, three to five times, with your hands in Prayer Pose, thumbs against the sternum.

See OM vs. ONG for more specific details. See the transformational mantra for the Aquarian Age, the Adi Shakti Ashtang Meditation. See WordPhysiology.com. See May The Long Time Sun history.

Prayer Pose Mudra
All about Mudras, here.


Infinite Creator
I Call On That
Subtle Energy
I Call On That

"Do not just sing or otherwise express this mantra.
Consciously chant the words in such a way
that your cranium resonates as if you are
striking a Gong." Hari Singh Khalsa

"The Gong is the first and last instrument for the human mind. There
is only one thing that can supercede and command the human mind,
the sound of the Gong. It is the first sound in the universe, the sound
that created this universe. It's the basic creative sound. To the mind, the
sound of the Gong is like a mother and father that gave it birth. The
mind has no power to resist a Gong that is well played." Yogi Bhajan


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.

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." See 10 Reasons to Chant Mantras.

By Hari Singh Bird

Hari Singh Bird

About Shakti Pad

Sat Nam! Yogi Bhajan frequently warned about the inevitable drift of many students away from Kundalini Yoga as he was taught, and as he taught us. The emergence of Shakti Pad, i.e., the status or mindset of a person, group, or institution, which knows far less than they think they know, and which fails to acknowledge same. Shakti Pad is a normal consequence of 'riding the tiger,' the Path. However, as Yogi Bhajan points out, one must be alert to the signs and take appropriate actions.

The worst case scenario is to fall into the trap of convincing yourself and others that only you know the best way, and that the old way needs to change, going forward. Beware of the tiger's bite! Check out the commentary* below and be well!

SPECIAL NOTE: Yogi Bhajan gave this meditation to help get past Shakti Pad called, “The Complete Adi Mantra for Individual Meditation”, which can be found in the Aquarian Teacher Training Manual.

Use this mantra in its complete form anytime you have a lack
of faith or any similar thing. Many of you will enter Shakti Pad, or
you are in it, this mantra will help. With the grace of Guru Ram Das,
when this mantra is chanted 5 times on one breath, the total spiritual
knowledge of all teachers who have ever existed or who will ever
exist on this Earth, is located in that person.
-- Yogi Bhajan

Mudra: The hands are in Gyan Mudra with the thumbs touching the index fingers. The sides of the left and right hands are touching. The elbows are at the rib cage and the palms are around the heart center and facing towards the head.

Mantra: Chant the FULL Adi Mantra 3-5 times per breath.

The FULL Adi Mantra is: Ong Namo Guru Dev Namo, Guru Dev Namo, Guru Deva. Listen here.

Time: 11-31 minutes. --

See What Is A Spiritual Teacher by Yogi Bhajan. See Yogi Bhajan On Teaching Kundalini Yoga. See The Mahan Tantric.

Nihal Singh

Spiritual Practice at a Plateau? You may be at Shakti Pad.

Are you feeling withdrawn from your practice or from the people in your yoga community? Feeling that you have outgrown the teachings? Feeling like you are better than others? Doubting your spiritual path?

Then you may be in Shakti Pad. This is a natural stage on the spiritual path. This is a very critical part as this is the fork in the road for many. Some will fall away from their spiritual practice here, others will stay here and then there are those that will transcend to higher stages.

Shakti Pad, as Yogi Bhajan taught is a stage where the student has gained some power from their spiritual discipline. This power could be deeper intuitive awareness, control over the subconscious mind, a stronger sense of yourself, etc. Now you are feeling like you made it. You think that you are a “Master.” This feeling is the glitter at the bottom of the ladder as Yogi Bhajan has said. You are very much caught up in how important you think you are, that you cannot see beyond your own limited self. This is where people can start to think they are God’s gift to yoga and that they are better than others. The teachings are much bigger than any one individual.

Every spiritual master has gone through Shakti Pad. It is an important step along the way. It is a major test, too. Can we let go of ourselves to something bigger? When we think we know it all, then we shut ourselves off from new information. There is so much to learn and we can want to control the little we think that we know.

Remember when you first started your practice? Everything was fun, new and exciting. However there was no real responsibility. You can show up when you want to and don’t have to commit to anything. However like in any relationship, the honeymoon period ends. You begin to deepen your practice and everything isn’t so new and exciting. It is actually hard work. The deeper you go, the harder it gets because your awareness is that much greater. Your responsibility grows. Many get discouraged at this point because there is a misconception that the deeper you get, the easier it gets. If reality was easy, the world wouldn’t be running away from it.

With Shakti Pad comes the challenge of responsibility. You know and therefore you are responsible. When first starting out in the practice, a student is dependent on the teacher. Shakti Pad is the period where the training wheels start to come off. You now must trust in the teachings and follow through on them. What you have learned are no longer just “cool ideas” but have to be applied.

This is the stage where we have to remain committed and faithful in the bigger picture to our practice.

Yogi Bhajan gave a meditation to help get past Shakti Pad called, “The Complete Adi Mantra for Individual Meditation” which can be found in the Aquarian Teacher Training Manual.

Mudra: The hands are in Gyan Mudra with the thumbs touching the index fingers. The sides of the left and right hands are touching. The elbows are at the rib cage and the palms are open and held at a position around the heart center, upwards, and towards the face.

Mantra: Chant the full Adi Mantra 3-5 times per breath.

The full Adi Mantra is: Ong Namo Guru Dev Namo, Guru Dev Namo, Guru Deva

Time: 11-31 minutes. See Shakti Pad Example One. See Shakti Pad Example Two.

Using a recording helps to deepen your practice and take you further into the Naad. It’s like a performance enhancing tool. There's a recording you can use with your practice to help you chant along. See Ignite Your Light by Sat Kirin Kaur Khalsa. -- Source.

  CAUTIONARY NOTICE: After you have the physical movements of pranic breathing down... one cautionary note before you begin: If you have high blood pressure, you should not hold your breath longer than one second. Although pranic breathing stimulates the navel, which is the body’s primary storehouse of prana, it also stimulates the Meng Mein Chakra, which is located opposite the navel on the back. The meng mein controls blood pressure. Thus, for people with hypertension, a longer breath retention could increase their blood pressure beyond their safety range. -- Master Stephen Co


The mantra for the Aquarian Age


"This mantra has eight vibrations (Ashtang), and describes the glory of God. Thus said the Master, “In the time period two-and-a-half hours before the rising of the Sun, when the channels are most clear, if the Mantra is sung in sweet harmony, you will be one with the Lord.” This will open the solar plexus, which in turn will charge the solar centers. The person will get connected with the Cosmic Energy, and thus will be liberated from the cycle of time and karma. Those who meditate on this mantra in silence will charge their solar centers and be one with the Divine. That is why I speak to you of why we should meditate and recite this mantra. See AdiShaktiMantra.com for specific details.

All mantras are good, and are for the awakening of the Divine. But this Mantra is effective, and it is the mantra for this time. So my lovely student, at the will of my Master I teach you the greatest Divine key. It has eight levers, and can open the lock of the time, which is also of the vibration of eight. Therefore, when this Mantra is sung with the Neck Lock, at the point where prana and apana meet sushmuna, this vibration opens the lock, and thus one becomes one with the Divine." Yogi Bhajan


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.

Warmup exercises for 5 to 20 minutes usually follow. See Warmups.

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.

“A Kundalini Yoga kriya is a sequence of postures, breath and sound that are integrated together to allow the manifestation of a particular state. When you execute a kundalini kriya the result of its repetition is the access to, and mastery of a particular, predictable and stable state – a facet of your awareness.” The Aquarian Teacher

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."

See Yoga Classes In Your Area. See The Power and Dangers of Practicing Kundalini Yoga.


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 (Pranayama) strengthens the nervous system, purifies the blood and energizes the body. See video.

Root Lock

This frequently used practice closes off the lower 3 chakras and allows the kundalini energy to rise. See video. You do this by contracting the muscles of the rectum, the sex organs and the navel point - pulling in and up on the navel. More Kundalini Yoga Basics.



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Guru Prem Singh demonstrates the Mool Bandh
Root Lock as taught by Yogi Bhajan

Guru Prem Singh demonstrates the Uddiyana Bandh
Navel Lock as taught by Yogi Bhajan

Guru Prem Singh demonstrates the Jalandar Bandh
Neck Lock as taught by Yogi Bhajan


Guru Prem Singh demonstrates the Breath of Fire
Pranayama as taught by Yogi Bhajan


Guru Prem Singh demonstrates the Spinal Flex
as taught by Yogi Bhajan

*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".

Things come out of you in three ways: in anger, in love and in your tiredness. Mostly you mess up when you are tired. When your energy is weak you have no defenses and you fall apart. You are suppose to have 21 percent oxygen in your blood. Normally you live on 15 to 16 percent. You don't do pranayam or Breath of Fire. You are supposed do do it every 3 or 4 hours, just for a minute or two, to oxygenate your blood and balance yourself so that you don't have to do this: "Oh my God!" -- Yogi Bhajan 7/12/1989


"Teach what you know, don't teach
what you don't know." Yogi Bhajan

"Once you chant Ong Namo Guru Dev Namo,
you are not teaching, Guru is teaching." Hari Singh

"When you come upon any difficult path, start!" Yogi Bhajan

By Guru Fatha Singh Khalsa

Here are some ideas, simple ideas, but easy to lose track of.

1) Keep up and grow your personal practice on a daily basis. If you can't do everything, do something - and grow it. Sadhana is your compass, your engine and your rudder on the murky seas of life.

2) Be mindful of cult behaviors. Keep open to other views of the world. Never perpetrate or tolerate abuse. Ahimsa "nonviolence" is the first rule of yoga.

3) Make an effort to help other teachers gain students and promote their classes. If everyone does this, we all win. If not, you know everybody gets theirs anyway. Yoga is about us, not "me".

4) Don't shy from sending someone contemplating starting a yoga practice to some other type of yoga class. If all they want is a physical workout, they probably don't want Kundalini Yoga, at least not yet.

5) While trying to get your own class started, don't even think of stealing others' students. Find a niche somewhere - geographically, time-wise or otherwise - that you can fill. Be original. And in the meantime, go deeper into your personal practice. When the teacher is ready, the students appear.

6) Stick with the teachings. Avoid the temptation to improvise. Teach what you've been taught and preferably share what you have experienced.

7) Give your students homework and be reasonably available to them. Invest in your students. Remember their names. Care and show you care.

8) Wherever you are, do what you can to develop a spirit of community. http://www.torontokundaliniyoga.com/events.shtml

9) Now and again, give classes on the cheap for those who would not otherwise afford them. It will make you rich (inside).

Guru Fatha Singh Khalsa



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Pages And Points To Ponder




      First Edition              Second Edition  

Kundalini Yoga Guidelines
For Sadhana (Daily Practice)
Purchase Training Guides and Accessory Items Here


Sat Kriya
Naad Yoga
Shakti Pad
Yogi Bhajan
Kirtan Kriya
Stretch Pose
Kundalini Yoga
Pratyahara Yoga
Easy Meditations
Beginner's Notes
Early 3HO History
Mantra Meditation
Yogi Bhajan Quotes
Keep Your Arms Up
Yoga Class Schedule
SaTaNaMa Meditation
Kundalini Yoga Locks
The Science of Mudra
The Adi Shakti Mantra
Siri Mantra Meditation
Kundalini Yoga Kriyas
The Science of Mantra
Meditation For Women
All About Sikh Dharma
Chotskies and Chakras
Kundalini Yoga Mantras
Ego Eradicator Exercise
All About Kundalini Yoga
Kundalini Yoga Teachers
What Does Sat Nam Mean
I Do Not Eat Dead Animals
You Are The Essence.com
The Forgotten Limb of Yoga
The Kundalini Yoga Glossary
5 Sutras of The Aquarian Age
When You're Here, You're OM
Get Deep Breathing App Here
Life According To Yogi Bhajan
Kundalini Yoga Classes Online
Find Yoga Classes In Your Area
What Happens When You Meditate
Rise Up Rise Up Sweet Family Dear
Tools For Kundalini Yoga Teachers
3HO Healthy Happy Holy Organization
The Ashtang Mantra for the Aquarian Age

The Sikh Who Changed Modern-Day India
From the Piscean Age into the Aquarian Age
All About Sikhs From the U.S. Dept. of Justice
Before Going To A Solstice Sadhana, Click Here
Science and Practice of Meditation and its Benefits
Purchase Training Guides and Accessory Items Here

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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.