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Beginners Exercises 2
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1) Sit on the left heel. Extend the right leg forward and point the toes. Bend fonvard and grasp the right toes with both hands. Keep the spine as straight as you can and look toward the toes. Hold this position for 2 minutes, then begin breath of fire for I minute. Switch legs and repeat the exercise. Relax for l minute.
2) Lie on the stomach. Grab the ankles and stretch up like a bow. Do breath of fire for 2 minutes. Then relaxdown.
3) Sit between the heels (celibate pose). Raise the anns up at a 6O" angle to the horizontal with the palms facing each other. Bounce up and down with the breath. Inhale as you raise up and exhale as you drop down. After 1 minute, exhale deeply. Hold the breath out and apply mul bhand. Repeat one more time.
4) Stand up. Stretch up on toes. Raise the arms straight up. Stretch up. Then bounce up and down for five seconds. Then sit down in easy pose. Slowly come up without using the hands. Continue to repeat the exercise cycle for 2 minutes.
5) Sit in an easy posture. Put the hands in gyan mudra. Go deep within for 5 minutes.
COMMENTS: This kriya transforms sexual energy into meditative energy. It strengthens the nerves in the upper thighs that regulate sexual potency. Exercises I and 2 release the Kundalini energy for self-healing. Repeat the kriya 2 to 3 times for a more advanced workout that will make sweat.
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BASIC BREATH SERIES
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1) Sit in easy pose. Make an antenna of the right-hand fingers and block the right nostril with the thumb. Begin long deep breathing through the left nostril for 3 minutes. Inhale - hold for-10 seconds.
2) Repeat the first exercise, but use the left hand and breathe through the right nostril. Continue for 3 minutes. Inhale - hold for 10 seconds.
3) Inhale through the left nostril, exhale through the right using long deep breaths. Use the forefinger and little finger to close alternate nostrils.
4) Repeat exercise 3 except inhale through the right nostril and exhale through the left.
5) Sit in easy pose with hands in gyan mudra. Begin breath of fire. Totally center yourself at the brow point. Continue with a regular powerful breath for 7 1/2 minutes. Then inhale, circulating the energy. Relax or meditate for 5 minutes, then chant long "SaaaaaaaatNam"
COMMENTS: This set opens the pranic channels and balances the breath in the two sides of your body. It is often practiced before a more strenuous, physical kriya. It is great to do by itself whenever you need a quick lift and a clear mind.
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PRANAYAM SERIES
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Pranayam Series
#1
l) Sit in easy pose, the hands in gyan mudra with the arms straight. Begin breath of fire and continue for 7 minutes. Inhale - hold the breath for 30 seconds, exhale.
2) Begin long deep breathing through both nostrils. Breathe deeper than normal so that the entire rib cage lifts several inches. Continue 5 minutes, then inhale - hold 15 seconds, exhale.
3) Immediately begin to breathe in through puckercd lips and exhale through the nose. Continue 3 min' utes. Then inhale - hold briefly, exhale.
4) Do a powerful and regular breath of fire for 2 minutes. Then inhale deeply - hold as long as is comfortable. Focus at the brow point.
5) Meditate with normal breathing. Feel the flow of energy through the whole body.
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| Pranayam Series #2
Sit in easy pose, hands in gyan mudra. Make a "U" out of the right hand. Inhale through the left nostril holding the right one shut with the thumb (A). Exhale out the right nostril holding the left one shut with the little finger (B). Think "Sat" on the inhale and "lllarrr"on the exhale. Continue for l0 minutes with deep, regular breaths. Then inhale, exhale, inhale, exhale completely and hold it out. Apply the mul bhand.
COMMENTS:
The first kriya is a good blood cleanser and energizer. The second is for emotional balance. If you get up some morning and feel that you "got up on the wrong side of bed," this exercise will rebalance you for the day.
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BEGINNERS EXERCISE
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1) Sit in easy pose. Place the palms flat together with the fingers pointing up. Put the hands at the center of the chest. Close the eyelids and concentrate through the brow point. Create a positive flow of thought. Project to become healthy, happy, and holy. Continue 7 minutes.
2) Lie down on the back. Point the toes fonvard. Begin long deep breaths for 5 minutes. Then relax for2 minutes.
3) Still lying on the back, begin breath of fire for 1 minute, then inhale and hold for 15 seconds. Take 8 long, deep, complete breaths. Repeat this entire sequence 3 times.
4) Relax for 2 minutes.
5) Lie on the back. Point the toes forward. Lift both legs 6 inches off the ground as you inhale deeply. Hold the position for 15 seconds. l,ower the legs. Repeat this 5 times.
6) Deeply relax the body part by part for 10 minutes.
COMMENTS:
This is an easy set to practice for beginners. The effect of the breath is to open the lungs and diaphragm and to slightly stimulate the navel c,enter. The stimulation of these two energy resourcies allows a deep relaxation. This set is excellent for releasing a normal day's tension build-up.
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PREPARATORY EXERCISES FOR LUNGS, MAGNETIC FIELD AND DEEP MEDITATION >>>>>>>>>
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PREPARATORY EXERCISES FOR LUNGS, MAGNETIC FIELD AND DEEP MEDITATION
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COMMENTS: This series begins by purifying the blood and expanding the lung capacity. Then the circulatory iystem is stimulated. The thyroid and parathyrord secretions are added to the increased circulation and the upper magnetic field of the body is enlarged. This is an exceltent preparation for beginners who need to learn deep meditation.
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Sadhana Guidelines
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BEGINNERS EXERCISES II.. .......
MEDITATIONS
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SAT KRIYA
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Sit on the heels and stretch the arms over the head so that the elbows hug the ears (A).
Interlock all the fingers except the first ones (index) which point straight up (B). Begin to chant "SatNam', emphatically in a constant rhythm about eight times per 10 seconds. Chant the sound "Sat" from the navel point and solar plexus, and pull the umbilicus all the way in toward the spine. On '.Nam" relax the belly.
Continue at least 3 minutes, then inhale 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. Ideally, you should relax for twice the length of time that the kriya was practiced.
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| COMMENTS: Sat Kriya is fundamental to Kundalini yoga and should be practiced every day for at least 3 minutes. Its effects are numerous.
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 and down of blood pressure you generate from the pumping motion of the navel point.
This exercise works directly on stimulating and channelizing the kundalini energy, so it must always be practiced with the mantra "SatNam"
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 3l 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 a<perience 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 (C). 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 totally weakened his nerves through drug abuse. Notice that you emphasize pulling the navel point in. Don't try to apply mulbhand. Mulbhand 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 Nam " as your chest lifts. If you have time for nothing else, make this kriya part of your every day promise to yourself to keep the body a clean and vital temple of God.
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BASIC SPINAL ENERGY SERIES >>>>>>>>>
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BASIC SPINAL ENERGY SERIES
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COMMENTS:
Age is measured by the flexibility of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditaton.
In a beginner's class, each exercise that lists 108 repetitions can be done 26 times. The rest periods are then extended from I to 2 minutes'
Many people report greater mental clarity and alacrity after regular practice of this kriya' A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory.
A study done by Neil Goodman, Ph.D.' December, 1973, at University of Califomia at Davis, showed that the spinal flex exercise created large changes in EEG activity during and after the exercise'
The exercise has a "multi-stage reaction pattern" that greatly alters the proportions and strengths of alpha' theta and delta waves. Ivlore research is being conducted.
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FLEXIBILITY AND THE SPINE >>>>>>>>>
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FLEXIBILITY AND THE SPINE
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COMMENTS:
This set is an example of a series which would not be given in a normal Kundalini yoga class. It is for students who have attained a moderate degree of flexibility and coordination in regular classes and sadhana and who want to eject residual poisons and drugs from the muscle tissue. If the set is done every morning for six months, it adjusts the spine so well that many future chiropractic bills will be unnecessary. Before attempting this set under guidance, be sure you have no major physical problem that will prevent you from doing any of the exercises.
Unlike most Kundalini yoga kriyas, you do not take a 2-3 minute rest between each exercise unless it is explicitly stated. The set can be adapted to a regular class by keeping the time of the exercises to 1-2 minutes and by adding rest periods between the exercises.
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LIFE NERVE STIMULATION >>>>>>>>>
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LIFE NERVE STIMULATION
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Comments:
This kriya invigorates the heart and gives energy to the regenerative and-sexual system. Rubbing near the heels breaks up long.term crystal (calcium deposit) build-up. This in turn helps improve circulation to the legs.
Two complete cycles of this kriya at maximum times is a good workout.
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KRIYA FOR LOWER SPINE AND ELIMINATION >>>>>>>>>
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KRIYA FOR LOWER SPINE AND ELIMINATION
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COMMENIS:
The first, second and third chakras associated with the rectum, sex organs and navel point are thoroughly exercis€d in this kriya. It gives flexibility of the spine and improves the power of digestion and elimination of waste and toxins. It is not good to practice as a beginning set. You need some flexibility to do it well.
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BEGINNERS CLEANSING SET >>>>>>>>>
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BEGINNERS CLEANSING SET
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COMMENIS; This easy series can beautify and lighten your body.
Exercise 1 stimulates the navel point energy and blood circulation into the lungs.
Exercise 2 adds the creative power of the sexual energy.
Exercise 3 restimulates the navel point.
Exercise 4 adjusts the chemical balance in the blood and helps the lower back and waistline.
Exercise 5 moves the energy into the brain and eyes. lt has helped cases of headaches and eye diseases such as cataract.
Exercise 6 removes any residual tension and allows you to relax.
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ELIMINATION (APANA) EXERCISES >>>>>>>>>
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ELIMINATION (APANA) EXERCISES
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COMMENTS:
This is a good example of a simple but powerful series that was kept secret by those few yogis who learned it. This will allow you to completely master your digestive system and give a youthful appearance to your skin.
Aging does not start with years; it begins with nutritional deficiency, intestinal problems, and an inflexible spine that disrupts the flow of spinal fluid.
Exercise 1 adjusts the acid-base balance in the stomach, but it must be done regularly without missing a single day.
Exercise 2 strengthens the heart,
Exercise 3 slims the waistline and cleans the gallbladder,
Exercise 4 flushes the circulation and balances the nerves.
Exercises 5 and 6 distribute the pranic force and stimulate the thyroid and parathyroid.
Exercise 7 remagnetizes the aura.
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ABDOMINAL STRENGTHENING >>>>>>>>>
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ABDOMINAL STRENGTHENING
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COMMENTS: This kriya gives you a good physical workout.
It strengthens the navel point, abdominal muscles, and lower back.
It improves circulation.
It strengthens the nervous system so that your behavior can be constant and direct.
lt is an excellent set for strengthening the digestive system.
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STRENGTHENING THE AURA >>>>>>>>>
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STRENGTHENING THE AURA
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COMMENTS;
This is a great kriya for keeping disease away and developing your aura. The time can be built up to 7 1/2 minutes for each side in Exercise 1, and 15 minutes each for Exercises 2 and 3.
That will create a tremendous sweat. lt will rid almost any digestive problem. It gives strength to the arms and it extends the power of protection and projection in the personality.
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STRENGTH TO SACRIFICE >>>>>>>>>
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STRENGTH TO SACRIFICE
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COMMENIS:
The capacity to transcend the sacrifice of the body is required of the yogi and the saint. For this the nerves must be strong and balanced. The circumvent magnetic force of the aura must be so strong that no negativity can enter your field.
The ability to teach requires the capacity to speak directly only to receptive ears. You need the strength not to be provoked to answers by foolish discussion. Your words should be pure.
- A sense of reality sometimes comes in the transcendence of minor pains.
This kriya helps conquer two great negative gifts of man: the ability and tendency to escape from situations, self commitment, and the ability to hear only what we want to hear.
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KRIYA FOR NERVE, NAVEL, AND LOWER SPINE STRENGTH >>>>>>>>>
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KRIYA FOR NERVE, NAVEL, AND LOWER SPINE STRENGTH
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COMMENTS:
This kriya is not recommended for early beginners. It is a good physical workout that requires flexibility and endurance.
The lower nerve plexi are pressured and the vital energy is raised above the diaphragm. This set is of great value for any consistent difficulty with digestion or elimination. lf you get very nervous and shaky under tense situation, this set is excellent.
It is an excellent prepatory kriya for meditations that release you from false identifications to the body or mind.
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STRENGTHENING THE INNER LIGHT >>>>>>>>>
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STRENGTHENING THE INNER LIGHT
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COMI|ENIS:
This kriya helps you gain endurance and constancy.
The first exercise stimulates the navel center and digeston.
The second exercise gives energy to the upper body and stretches the life nerves in the legs.
The third allows the energy changes to stabilize and consolidate themselves.
In life, we must increase our wisdom and experience so we can live normally but with higher consciousness. The yogic aim is to live with maximum light and effectiveness but also very humbly. This is why a teacher remains a student throughout his life and grows more humble with age.
This kriya lets the Self take care of the gross self so that the physical body can have the energy to carry out the Self's desires. Regular practice of this kriya helps balance the difference between your inner reality and your expression.
A good way to practice this kriya is to repeat the set 3 to 4 times, then deeply relax for 5 to 10 minutes
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KRIYA FOR TOLERANCE >>>>>>>>>
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KRIYA FOR TOLERANCE
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COMMENIS; To gain strength for tolerance and humility, the navel center needs to be developed. This kriya works on the abdomen, stimulating the navel energy to rise to the higher centers and then integrating it with the whole aura.
It is a good preparation for meditation.
Two cycles of this kriya give you a physical tune-up.
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Laya Yoga Meditation
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l) Sit in easy pose with a straight spine. Take your right thumb and block off the right nostril, begin deep breathing through the left nostril.
Close the eyes and survey the body up and down ten deep breaths through the left nostril,
following with ten deep breaths through the right nostril.
Continue for 2 minutes.
2) Put palms together and bring them to the chest about the level ofthe heart, three inches above the sternum. Apply a slight pressure to the middle of the chest.
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| Begin long deep breathing for 2 minutes;
then breath of fire for 1 minute.
3) Put the hands in gyan mudra and the arms at 60° and do long deep breathing for 2 minutes.
4) Keeping the hands in gyan mudra, lower the arms, resting the wrists on the knees with the elbows straight. Begin the 3 1/2 cycle spin chant, pulling mul bhand. With the breath, spin the sound current up the spine. Let go and get lost in the spin. Visualize the sound spinning from the base of the spine to the top of the head. Use the Adi Shakti Mantra: "Ek Ong Kar-a., Sat-a Nam.-a, Siri Wha-a He Guru." On "Ek" pull the navel point. On "a," the diaphragm lock (uddiyana bhand). On "He Guru" relax the lock.
Continue from 11 to 31 minutes.
COMMENTS: There are two voices within us: One is the voice of the ego and the other, the voice of the soul. Justify yourself before the Creator, not before others. Consciously remember the link between you and your Creator. If you can keep away from negativity, you are a living god on this earth. This meditation enables one to get lost in the sound current' "Meditate and feel God for 40 days and you will be liberated."
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SEVEN WAVE "SAT NAM'' MEDITATION
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Sit in easy pose. Place the palms flat together at the center of the chest, thumbs touching the center of the sternum. With the eyes closed, look up slightly, focusing at the brow point.
Inhale deeply, concentrating on the breath.
With the exhale, chant the mantra in the law of seven or law of the tides. Vibrate "Sat" in six waves, and let "Nam" be the seventh.
On each wave, thread the sound through the chakras beginning at the base of the spine in the rectum. On "Nam" let the energy and sound radiate from the seventh chakra at the top of the head through the aura. As the sound penetrates each chakra, or center, gently pull the physical area it corresponds to.
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| The first center is the rectum, the second is the sex organs, the third is the navel point, the fourth is the heart, the fifth is the throat, the sixth is the brow point and the seventh is the top of the head.
Continue for 15 minutes.
COMMENTS:
If you can build this meditation to at least 3l minute 6 seconds per day, the mind will be cleansed as the ocean waves wash the sandy beach. This is a bij (seed) manda meditation. Bij mantras such as "Sat Nam" are the only sounds which can totally rearrangs the habit patterns of the subconscious mind. We all have habit patterns. We could not function without them, but sometimes the patterns we have created are not wanted. You have changed, so you want the patterns to change. By vibrating the sound current "Sat Nam" in this manner, you activate the energy of the mind that erases and establishes habits. Consequently, this meditation is good to do as an introduction to Kundalini yoga. It will open the mind to new experience. A long-time student will still meditate in this way, pardcularly to clear off the effects of a hurried day before beginning another deep meditation. After you chant this mantra, you will feel calm, relaxed and mellow.
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RAJA YOGA MEDITATION WITH MAHA BHAND
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Sit in any easy sitting posture. The spine must be perfectly straight. Rest both hands gently in the lap. for a female, the left hand rests on top of the right. For the male, it is reversed. Close the eyes and concentrate at the brow point. Focus the attention at the tip of the big toe and mentally draw the life force along the entire length of the leg to the rectum and rotate the energy around the ring of the rectum.
a) Inhale deeply - pull the rectum up, then release it. Continue rhythmical pulling and then exhale.
Repeat the cycle, inhaling from toe to rectum. Each time try to pull the rectum further up.
b) Inhale and pull the sex organ as well as the rectum. Contract it and pull up 5 times per breath.
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| c) Pull the navel point, sex organ and rectum 5 times per breath. Try to massage the spine with the navel point. Pull the lower triangle further up each time until the energy is pulled all the way to the diaphragm.
d) Inhale deeply and concentrate on the Divine Power in the breath. Feel it shoot up to the diaphragm like a rocket as the locks are pulled. Lift up the chest to lift the diaphragm. Exhale.
e) Inhale - pull all the locks and pull the chin in to form the neck lock, or jalandharabhand, concentrate on consciously raising the energy to the neck. A heat wll be created there.
f) Inhale - pull the energy all the way to the brow point. Apply all the lower locks and press the eyes up. Exhale.
g) Relax, meditate at the brow, and go deep within'
h) Meditate at the brow point, and chant very sweetly from the back of your throat at the upper palate of the mouth:
IAaaaaaaaaaaah
Create a continuous sound, inhaling when necessary' Listen to the sound as though it comes from infinity' After 5 minutes, inhale deeply. Tilt the head back and look at the sky. I,et the breath out with a laugh' Keep laugtring aloud for 30 seconds. Relax.
COMMENTS;
Parts 1 through 6 should be practiced 5 minutes each. Part 7, the final meditation, may be as long as you want. The chanting of, "I'aaah" may be extended to 11 minutes. It is best to practice this meditation 1/2 to 1 hour each day. Raja yoga is a part of Kundalini yoga. There are many meditations in this part of the tradition. This meditation awakens the God in you. There is no need to find God. He already exists in you as Infinite Awareness. It is only necessary to awaken Him. This meditation can open the third eye and give you the practical experience of a reality which can' not be put into words. Raja yoga relates the mind directly to the soul or self. So, there is no automatic control over the mind except will. Kundalini yoga generally relates the body directly to soul so that the mind has no option but to follow the will to infinity. This series will automatically relate your circumvent force to the universal magnetic field. The more you consciously invest your mind into this, the more expansion you will experience. The practice is self-styling and will direct your conscious energy.
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MAHASHAKTI CHALNEE INDRA MUDRA, A TRANSCENDENTAL MEDITATION >>>>>>>>>
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MAHASHAKTI CHALNEE INDRA MUDRA, A TRANSCENDENTAL MEDITATION
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COMMENTS:
This is a real transcendental meditation as it was originally taught centuries ago. If the many teachers who have come to the United States to initiate students into secret mantras claiming to be transcendental meditations actually gave the undiluted techniques like this kriya, then we would be able to research the science of consciousness much more effectively. Transcendental meditations always have a breath rhythm and a hand mudra linked to the mantra. In the yogic scriptures, there are six pages written to tell the benefits of this single kriya.
It allows you to control the senses and thoughts.
It balances the life nerves of prana and apana so that your health is improved and the lung capacity is increased. Once your lung capacity for normal breathing goes beyond 700cc's, your personality changes. The extra capacity sends an increasod vital force to the nervous system with each breath. Nerves that are strong give you patience. In this exercise, the body maintains a perfect equilibrium in the CO2 and O, exchange. The pressure on the tongue causes the thyroid and parathyroids to secrete. If you practice part I for 15 minutes, you may experience some pain in the ears. After 31 minutes, you may have a pain in the upper chest. These are the signs of the glands secreting and gaining a new balance. If you sincerely practiced part I for 31 minutes a day followed by the remaining exercises, this kriya could change your personality, your total lifestyle, and even your destiny.
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MAHA AGNI PRANAYA
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Sit in easy pose or lotus position and place the palms together 9 to12 inches in front of the chest at the level of the heart(A).
Inhale and swing the head from the right shoulder across the chest to the left shoulder (B & C).
Complete the swing by pulling the chin in facing straight forurard (A). Focus at the brow point and proiect this mantra silently in perfect rhythm:
Exhale and immediately swing the head with the inhale. The head swing is quick and will give a little pull at the base of the skull.
Continue for 11 minutes
and gradually build up the time to 31 minutes with practice.
COMMENTS: This meditation can totally reorganize the brain secretions. In Kundalini yoga, the two halves of the brain are each divided into five main parts. The parts alternate in dominance every 2 1/2 hours. During this kriya, the little fingers are touching from the base to the tip. This stimulates the heart meridian and connects the first and third brain areas, correlating your desires with what you achieve through action, and so you become a more effective being. The head motion puts a pressure on the brain ducts to recirculate the spinal fluid into the blood stream. The circulation in the spinal fluid and meridians is often blocked at the base of the neck. This is particularly true of those who have used a drug like marijuana.
The sound of this mantra travels the mental orbit of your life. On "RARARARAMAMAMAMA," you travel from your central self into the orbit of mental life. "Ra" is the sun, ".Dfc" is the moon. You return with the bii mantra, "SaTaNaMa-"The rhythm is very impor' tant. lf you cannot set the time of the mantra into a proper rhythm, the rhythm of the time cannot serve you. The moment you can reflect and create the proper rhythm of the time under the polarity of finite consciousness, then infinity has a right to serve you.
On the fourth and eleventh days of the moon cycle, there is a special pressure on the endocrine system to secrete and cleanse itself. To take advantage of this for your physical and mental health, practice this meditation for one hour on each of those days. The kriya will have the maximum value to you on these special days.
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GURU GOBIND SINGH SHAKTI MANTRA MEDITATION
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Sit in easy pose with the elbows straight and hands in gyan mudra. Close the eyelids, concentrate at the brow point and chant two complete cycles of this mantra with each single breath:
After chanting the two cycles, take a deep but rapid breath and repeat. A complete breath takes 12 seconds.
Continue for 11 to 3l minutes.
Inhale and concentrate the energy at the top of the head.
COMMENTS: This is the science of Laya yoga. It is exact and exacting and it is nobody's private property. Those who have turned this into the secret possession of a few do a disservice to humanity at a time when people need every technique to grow. Laya yoga is a science of relating breath, rhythm and mantra to produce altered states of consciousness. Each japa (repetition of mantra) creates japa (psychic heat). When you rotate the breath and volume of sound properly, it creates heat that bums off the karma. The knowledge cannot properly be transferred by secret whispering in the ears of disciples. It must be an open and conscious effort to expand your higher consciousness into practical expression. The relationship between your life in the finite and infinite depends on the rhythm of the breath. By controlling the breath, this kriya gives you a consciousness of ecstasy and calms the nerves. This calmness can also help to reduce fever.
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Medical Meditation for Habituation
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Sit in a comfortable pose. Straighten the spine and make sure the first six lower vertebrae are locked forward. Make fists of both hands and extend the thumbs straight. Place the thumbs on the temples and find the niche where the thumbs just fit. This is the lower anterior portion of the frontal bone above the temporal-sphenoidal suture. Lock the back molars together and keep the lips closed. Vibrate the jaw muscles by alternating the pressure on the molars. A muscle will move in rhythm under the thumbs. Feel it massage the thumbs and app!y a firm pressure with the hands.
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| Keep the eyes closed and look toward the center of the eyes at the brow point. Silently vibrate the five primal sounds, "Sa Ta Na Ma" at the brow. Continue 5 to 7 minutes. With practice the time can be increased to 20 minutes and ultimately to 31 minutes.
Comments: This meditation is one of a class of meditations that will become well-known to the future medical society. Meditation will be used to alleviate all kinds of mental and physical afflictions, but it may be as many as 500 years before the new medical science will understand the effects of this kind of meditation well enough to delineate all its parameters in measurable factors. The pressure exerted by the thumbs triggers a rhythmic reflex current into the central brain. This current activates the brain area directly underneath the stem of the pineal gland. It is an imbalance in this area that makes mental and physical addictions seemingly unbreakable.
In modern culture, the imbalance is pandemic. If we are not addicted to smoking, eating, drinking or drugs, then we are addicted subconsciously to acceptance, advancement, rejection, emotional love, etc. All these lead us to insecure and neurotic behavior patterns.
The imbalance in this pineal area upsets the radiance of the pineal gland itself. It is this pulsating radiance that regulates the pituitary gland. Since the pituitary regulates the rest of the glandular system, the entire body and mind go out of balance. This meditation corrects the problem. It is excellent for everyone but particularly effective for rehabilitation efforts in drug dependence, mental illness, and phobic conditions.
source: Sadhana Guidelines Kundalini Yoga Meditations
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TAPA YOG KARAM KRIYA
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Sit in a meditative pose. Extend the arms straight forward parallel to the ground. palms face each other. Put the wrists together. Then spread the palms out as fas as you can as though pushing against a wall. The eyes are slightly open lookint down at the tip of the nose. Begin rhythmically chanting:
Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru.
Continue for 11 minutes
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| COMMENTS: We cannot improve the caliber of the human being, but we can guide it. When we guide ourselves and are not at the mercy of subconscious habits then we become master of the self. But overcoming old habits and starting new ones requires strong nerves and willpower. This kriya develops willpower and gives the capacity to understand the elements of your personality. You can know what you are thinking and regulate the flow of those thoughts. This kriya is a perfect sadhana for difficulty in -completing projects and doing what you intend.
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MEDITATION FOR THE LOWER TRIANGLE
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Sit in easy pose. Make sure the spine is pulled up and stretched straight. Extend the right arm straight up hugging the ear. Extend the left arm to 60° from horizontal, with the palm facing down. On both hands, put the thumb onto the mound just lelow the little finger. Keep the eyes slightly open,. Look down toward the upper lip. press the elbows straight. Stretch the arms up from the shoulders.
Continue for 11 minutes.
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| COMMENTS: This meditation alleviates any problem in the lower spine. It is a direct healer for the kidneys and adrenal glands. Consequently it helps repair the enertgy drained by long term stress. This kriya also helps the heart. Although there is no breath specified, the breath will automatically become longer and deeper as you continue. It is important to hold the arms perfectly still to receive the full benefit.
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MEDITATION FOR BROSA
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Sit in lotus or easy pose. Arch the arms up over the head with the palms down. If you are a male, put the right palm on top of the left. Ladies put the left palm on top of the right. put the thumbtips together with thumbs pointing back. The arms are bent at the elbows slightly. Keep the eyelids open slightly and look down toward the upper lip. Chant the mantra "Wahe Gutu". Form the sounds with the lips and tongue very precisely. Whisper it so that the Guru is almost inaudible. It takes about 2 1/2 seconds per repetition.
Continue for 1l minutes.
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| COMMENTS: This kriya is very potent and must be respected. When beginning to experience this meditation, it should be done for a maximum of 11 minutes. Then increase the time by 1 minute after every 15 days of practice until you reach a total of 31 minutes. The effects are extensive. The meditation affects the element of trust in the human personality. Trust is the basis of faith and commitment and the sense of reality. It will give you the elevation of spirit so you can stand up to any challenge. It builds and balances the aura from the fourth chakra up.
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MEDITATION FOR HUMAN QUALITY
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Sit in an easy cross-legged pose, keeping the spine straight. With both hands form Ravi mudra: Touch the tip of the ring finger to the tip of the thumb. Extend both arms parallel to the ground with the palms down. Spread the fingers wide. Put the sides of the tips of the index fingers together. Raise the arms slightly so the index fingernails are at the level of the eyes. Keep the eyes relaxed and open. Look over the index fingertips to the horizon. Just hold this position completely still.
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| Continue for a maximum of 11 minutes.
COMMENTS: We often fail in life and in our capacity for devotion because we are not trained to use our human qualities. These qualities of endurance, creativity, and compassion are regulated by the third, fourth and fifth chakras. The first and second chakras are below human. The sixth, seventh and eighth chakras are beyond human. So it is only in the area of the heart that we can fulfill our nature. This meditation opens the power of the fourth chakra. It balances and repairs the sympathetic nervous system. It helps the physical heart. It gives resistance to tension and high pressure environments. The greatest result is that it connects you with the inner sense of being human.
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WAHE GURU KRIYA FOR NERVOUS BALANCE
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Sit in lotus or easy pose. put the hands on the knees in gyan mudra. Let the eyes be nearly ctosed.
Break the inhale into l0 equal parts or sniffs. With each part of the inhale move the hands mechanically (in small jerks) one-tenth of the way toward the forehead. The palms face up and all the fingers are straight during the inhale. At the tenth inhale the palms are on the forehead with the fingers pointing up.
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| As you exhale join the fingertips of the two hands and let the hands down slowly. Separate the hands at the level of the navel point and return them to gyan mudra in the original position.
On each inhale mentally vibrate the mantra Wahe. On the exhale vibrate Guru.
Continue for 3 to 11 minutes.
COMMENTS: This kriya builds the nervous system so nothing bothers you. It stimulates the pituitary to secrete and gives you an expanded intuitive sense. It makes the mind clear and decisive. If the aura and nerves lack strength it is difficult to act on ideals you have. This kriya helps you directly direct yourself. Begin the practice with only a few minutes. Then build slowly up to 11 minutes.
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GURU RAM DAS: RHYTHMIC HARMONY FOR HAPPINESS
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Sit in a peaceful meditative pose. Keep the eyes one-sixteenth open. Men take the left hand and form Shuni mudra with the thumb and middle finger. With the right hand, join the thumb to the tip of the ring finger (for women, the mudras are reversed). Rest the hands on the knees. Chant in a soft monotone:
Guru Guru Wahe Guru Guru Ram Das Guru
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| Each repetition takes about 8 to 10 seconds.
Continue for l1 to 3l minutes.
COMMENTS; The Siri Singh Sahib said when he taught this that it "is to bring to the self a meditative peace. This is a maithuna. It's so vibratory even your lips, your upper palate, your tongue, your entire surroundings feel a vibratory effect. It's my personal mantra. It was given to me by Guru Ram Das in his astral self, not when I was challenged, but when Guru Ram Das was challenged. The beauty of this mantra is that it was tested. When our lives were in danger I said, 'Folks, keep on chanting this. We'll always be protected.' It's the same today. lt always will be through every moment of life. lt is called ecstasy of consciousness. The impossible becomes pure, simple, truthfully possible because you have the given values and you have given yourself, soul and spirit, to those given values righteously. It is then that God manifests everything. And that's why we chant in this mudra this simple mantra."
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BRAHM MUDRA MEDITATION
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Sit with the spine straight. Make fists of both hands. The thumb should be on the outside of the fist with Jupiter fingers pointing straight up. Hold the two hands so that they face each other. The left hand is lower, the left Jupiter fingertip being exactly even with the lowest knuckle of the right thumb. The two hands are like conches pointing to God. The eyes are open, looking straight and directly at and through the space of the hands. Hold the hands about 1 to l 1/2 feet from the face. Keep the neck straiqht.
Mentally meditate on
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| Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siree Guroo Davy-ay Nameh.
After 11 minutes close the eyes, hold the position, and chant it aloud as a monotone in a simple, moderate rhythm.
COMMENTS: This mudra symbolizes yin and yang pointing towards God. lt is a mudra of immediate spirit and protection. All previous incarnations, the present, and the future shall be directed towards righteousness. This mudra changes the metabolism of the mind and develops a "funny mandala" called "Brahm Mandala." Brahm mudra is good for outrageous behavior, tremendous depression, and inconsistency in character. It creates happiness on the spot where there is unhappiness.
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DISEASE RESISTANCE AND HEART HELPER >>>>>>>>>
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DISEASE RESISTANCE AND HEART HELPER
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COMMENTS;
The first exercise improves your health by invigorating the first chakra and elimination. It promotes calmness and disease resistance.
The third chakra, endurance, and nerve strength are stimulated by Exercise 2.
Exercise 3 strengthens the heart and increases circulation above the diaphragm.
Three repetitions of this kriya is a very effective practice.
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CIRCULATORY SYSTEMS AND MAGNETIC FIELD >>>>>>>>>
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CIRCULATORY SYSTEMS AND MAGNETIC FIELD
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COMMENIS:
Blood is the life supply line to your cells. Did you know that the blood cells act differently with different magnetic influences?
Exercises 1 - 4 raise and lower the blood pressure and increase circulation to the limbs and head.
Exercises 5 - 7 magnetize and charge the blood with pranic force. This is like getting a transfusion of fresh young blood.
The last exercise allows the new energy to circulate and affect the entire body. With the bundle roll, you consolidate those effects for the rest of the day.
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MAGNETIC FIELD AND HEART CENTER >>>>>>>>>
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MAGNETIC FIELD AND HEART CENTER
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COMMENTS: This set works on coordination and repair of the nervous system by stimulating the heart center. Your normal feeling of happiness, connection, and well-being 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.
Exercise 1 builds the psycho-electromagnetic field. If your elbows bend, the psycho-electromagnetic field will not be reformed and strengthened properly. If the exhale after pumping the stomach is rough or gasping, then your magnetic field is very weak.
The 2nd exercise is for the heart. 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.
Exercise 4 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, marijuana, etc.
Exercise 5 is for balance and
Exercise 6 is for the thyroid, lower back and heart.
Exercise 7 is the great seal of yoga: Maha mudra. Its effects fill pages. This exercise can be practiced by itself.
Exercise 8 balances prana and apana.
Exercise 9 is for the thyroid and
l0 and 11 are for the heart center. 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.
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VARUYAS KRIYA
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Stand up straight. put the right foot slightly forward. Stretch the left leg far backward. Put the top of the toes of the left foot on the ground. Extend the arms forward parallel to the ground. the palms together. Tilt the spine slightly forward of the vertical position. Fix the eyes on the horizon or at the brow point. Take a deep breath, then begin a rhvthmic chant of "Sat Nam" Emphasize the sound Sat, as you pull the navel point in and apply a light mul bhind.
Continue for 1 1/2 minutes.
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| Then inhale. Relax.
Switch and place the left leg forward. Repeat the exercise for an equal perid of time.
COMMENTS: This kriya will make you sweat if you do it properly. You may also notice a burning sensation in the cheeks. The time of practice can slowly be increased to 7 1/2 minutes on each side.
The practice and perfection of this kriya is said to open the pituitary secretion, regulate excessive sexual energy, and increase general immunity to disease.
It tests the nerve strength and rcbalances the magnetic field of the body. If you don't want to be shaky when you are older, this is an excellent practice to start when you are young. Besides practicing this kriya by itself, it is enjoyable to do il after completing a long series of exercises that have worked on flexibility and circulation. The kriya helps transform the "vital juice," the ojos, into a form usable in maintaining your entire nervous system.
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SEX ENERGY TRANSFORMATION >>>>>>>>>
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SEX ENERGY TRANSFORMATION
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COMMENTS:
In our culture, we are taught to view sex in terms of pleasure and reproduction. We are not educated in the need for moderation in sex in order to maintain our health and nerve balance. Sexual experience in the correct consciousness can give you the experience of God and bliss, but before that can ever occur you must charge your sexual batteries and possess a real potency. The seminal fluids produced in the male and female contain high concentrations of minerals and elements that are crucial to proper nerve balance and brain functioning.
The sexual fluid is reabsorbed bv the bodv if it is allowed to mature. Its essence, or ojas, is transported into the spinal fluid. Running your mind without the ojas is like running a car without oil you wear out quickly.
About 90% of your sexual energy is used to repair and rejuvenate the organs of the body. The normal span of potency for a yogi is equal to the length of his life. In the United Staies, potency wanes even in the early forties. This kriya will generate sexual energy and transmute it into ojas and healing force.
The first three exercises activate the sex chakra; then the navel point and lower spine.
Exercise 3 is especially effective for relieving tenslon and problems of the ovaries.
Exercise 4 and 5 move the energy out of the digestive system.
Exercise 7 distributes the energy from the navel point above the solar plexus to the heart center.
Exercise 9 uses pranayam to completely open your psychic channels and move the kundalini energy all the way to the highest chakras.
Exercise l0 uses the Kundalini energy in the mantra to project the mind into the infinity of the cosmos and beyond the normal earthly consciousness.
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BREATH MEDITATION SERIES FOR GLANDULAR BALANCE >>>>>>>>>
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BREATH MEDITATION SERIES FOR GLANDULAR BALANCE
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COMMENTS: Your glands are the guardians of your physical health and your stability in infinite consciousness. Their secretions determine, the chemistry of the blood and the blood, in turn, determines the composition of your personality.
If, for example, you lack proper iodine from the thyroid gland, you will lack patience and seldom succeed in staying calm and cool. If you are to gain mastery of unlimited consciousness in yourself you must master the physical consciousness to help you, not hinder you. It is best to work on this while you are young. Once you are old, it is too late to take care of old age. Prepare your glandular balance now so that age, disease, and fatigue may not blunt the enjoyment of the God-consciousness you are building.
If you keep the first exercise to 5 minutes, then just repeat the kriya 3 times to have a thorough glandular workout.
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RESERVE ENERGY SET >>>>>>>>>
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RESERVE ENERGY SET
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COMMENTS: To tap the reserve flow of the kundalini energy in your body,
you activate the sexual energy in exercise 1,
the navel energy in 2 and 3,
and move that energy up the spine in 4a.
During exercise 4b, the thyroid gland secretes and opens circulation to the upper brain. This clears your thinking and adds energy to the will.
The last two exercises charge and strengthen your electromagnetic fteld and stabilize the new energy state you have created. This set gives you an extra resistance to the fluctuations of the environment.
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PURIFYING THE SELF >>>>>>>>>
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PURIFYING THE SELF
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COMMENTS: This kriya energizes you and helps purify the mind and body. It is an excellent kriya to practice before giving a healing-relaxing massage to someone. If you massage people professionally, it can keep your energy together and prevent you from getting drained.
Exercise 1 will raise the sexual and digestive energies of the body.
Exercise 2 will open the lungs and thyroid.
Exercise 3 opens the heart and gives it strength.
Enercises 4 and 5 increase healing power in the hands and circulation to the upper body.
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KRIYA FOR CONOUERING SLEEP >>>>>>>>>
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KRIYA FOR CONOUERING SLEEP
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COMMENTS: If sleep is a constant problem for you, practice this kriya regularly for 90 days. lt can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take efforts - a pill doesn't. If you choose to put the effort irnto thic kriya, it will eliminate sleep disturbances and give you alertness throughout the day.
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SITALI PRANAYAM
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Sit in a comfortable meditative posture with the spine straight. Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the tongue and mouth. exhale through the nose.
Continue for 5 minutes.
Then inhale - hold. Pull in the tongue. Exhale and relax.
Repeat this for two more 5-minute periods.
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| COMMENTS: Sitali pranayam is a well known practice. It soothes and cools the spine in the area of the fourth, fifth, and sixth vertebrae. This, in turn, regulates the sexual and digestive energy.
This breath is often used for lowering fever.
Great powers of rejuvenation and detoxification are attributed to this breath when practiced regularly. Doing 52 breaths daily can extend your lifespan. Often the tongue may taste bitter at first. This is a sign of toxification. As you continue the practice the taste of the tongue will ultimately become sweet.
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EXERCISES TO MAKE THE PORES BREATHE >>>>>>>>>
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EXERCISES TO MAKE THE PORES BREATHE
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COIIMENTS:
The skin breathes. It is just as important to keep its channels clean as it isior the nosl or lungs. Ttris series removes obstrtctions to the flow of pri. through the "third lung."
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PRANAYAM FOR PURIFICATION
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Sit on the left heel with the right leg extended forward. Stretch the right arm straight up and make a fist. Take long deep breaths, but try to squeeze the breath through the right nostril. Mentally vibrate "Sat" with the inhale and "Narn"with the exhale.
Continue for 3 minutes.
Then switch legs, arms, and nostrils. Begin a deep, powerful breath again for 3 minutes.
COMMENTS; This breathing kriya is to eliminate negativity and the urge to slander others rather than purify yourself. It stimulates the lymphatic system to clean itself. It increases nerve energy in the entire body.
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EXERCISES FOR EXPANDING LUNG CAPACITY >>>>>>>>>
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EXERCISES FOR EXPANDING LUNG CAPACITY
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COMMENTS;
Exercise 1 turns on the energy to the lungs and heart.
Exercise 2 uses the energy to expand the lung capacity.
Exercise 3 balances and distributes the prana.
For a beginners' class, do this set 3 times, but allow only 2 - 3 minutes of breathing in exercise 2.
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