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i

111trobl-tcti0l1 to l{\-tl1~alil1iYoga

witl1

tl1c

Kl-it1tl"lit1i

Y05"

Sets

~~t1tl Metlit"tiot1s

Yogi Bl1~i~l1

of

Y05" Sets ~~t1tl Metlit"tiot1s Yogi Bl1~i~l1 of 'Ihe "Greatest Hits" of Kundali.ni Yoga

'Ihe "Greatest Hits" of Kundali.ni Yoga

Cbncise survey of the thrust,

scope,

effects and Olll[onents of Kundalini Yoga

Detailed advice on at-hc:JIe practice

Just what a beginner wants to kocJw about

Kundalini Yoga

b\i

G~r\;tr~tt 111{ ~r l{l1als , Ph. D.

~l'\\.

Al1l1 Marie Maxvvcl1

ti

CONCEPT,

TEXTS,

MARKETING,

EDITING:

Dr. G\infr~tt~t'\ ll~\irK~ls"\

RESEARCH,

LAYOUT,

TEXTS,

EDITING:

ILLUSTRATIONS,

At1l1 M~rieM.,\xwdl

INTRODUCTION TO KY. 1-888029-05-6

COpyright June,

1989

by Gururattan l<aur Khalsa,

and Ann Marie Max'Nell

Ph.D.

qr. 1fox (:-eqa lue .2atfI.t2J ]:0 ~}I -e6ox put:? <XI- atn a.nqrq:

qr.1fox(:-eqalue.2atfI.t2J]:0

~}I-e6ox

put:?<XI-atna.nqrq:

iv

Acknow~edge~ents

We are grateful to Mark Lamn (and others whose names we don It know) for their graphic and intelligent notes, and to Gordin Martin and Robert Eckert for their support and enoouragement. We also thank our brothers and sis­ ters on the spiritual path whose time and effort sharing this work is helping to expand and up lift mass o:>nsciousness for a better world.

We

are

also

deeply

indebted

to

the

Kundalini

Research

Institute and the

3HO Foundation for

permission to use their

previously published material.

May

you

all

be

blessed

with

the

love,

peace,

happiness

and

prosperity

of

the

Aquarian

Age,

and

with

the

happy,

healthy

and

holy

lives

of

the

Dhanna.

Disc1aimer

'!hese sets and meditations, with their titles, cxmnents and claims have been as accurately transcribed as possible fran the original class notes. '!hey are not offered in substitution for medical advice or treatment. Best results will be obtained by exercising camon sense and l:x:ldy awareness in the practice of Kundalini Yoga, and supplementing it with a regular exercise program.

Additional

copies

of

this

manual

can

be

obtained

by

wr1ting

to

Yoga Tec'kl101og\1 Press

Gururattan K. Khalsa 913 DA-.enue Coronado, CA 92118 (after August 1999 check address by phone or email) (619) 435-3390 email: rattanak@concentric.net

Your cx::mnents and suggestions are welcome 1

v

Kundalini Yoga

Kundalini Yoga is the uncoiling of the being.

It is the potential of creativity of the Infinite in the finite. It is the widening of the behavior, and it is ultimate

happiness in life.

It is super-humanly human.

It is intelligence. It is grace. It is upmost compassionate being. It is classic Truth which radiates in every facet of life. It is a scientific technology which can be learned and taught. It is taught; it is not a momentary diversion to look unusual or feel unusual. It is the central. neIVe system we are talking about which

extends the grasp of the brain to imagine Infinity in its totality, and then it is a gradual process to work for that experience. It is a scientific technology for happiness.

YOGIBHAJAN

vi

TABLE

OF

CONTENTS

FORWARD

8

INI'ROI:XJerIOO ro

KUNDALINI

YCGA

1 ()

Practicing

Kundalini

Yoga at Heme

1 1

Raising Kundalini

12

BrnEFITS OF KUNDALINI YCXiA AND MEDITATIOO

1 5

'IUNING IN

1 7

o::NCLUDING A SET

1 8

THE SEl'S

19

WAKEUP SERIES -

Reccmnended daily practice

(All YTP B(X)KS)

21

QJRURATI'AN KAUR' 5 CXMPLETE WARMUP5 & PREPARATIOO FOR MEDITATIOO 22

O1cx>se the ones you need to ccxnpliment a set.

(NOI'ES)

15 MINUI'E MORNING SEI' - Raises Kundalini energy, excellent prepar- 26

ation for meditation lALL YCGA '.I'ECHNQL(x;Y PRESS a:xJKS)

NABHI ~YA - sets the navel, strengthens abdaninal muscles (MEn) 27

RELEASE THE NAVEL ENERGY -

Fun,

regenerating!

(MID)

28

THE NAVEL CENTER & ELIMINATIOO - G:x:ld, balanced workout.

30

ELL'1INATIOO & CIRa.JLATIOO KRIYA - Another excellent workout.

('!'his,

together with serabandanda Kriya and running in place

canprize the ''Warrior Workout" in Kundalini YC9a.

Yogi Ehajan

gave it 5AT KRIYA -

this way.)

(5&5)

'Ihe rrost basic kriYa in Kundalini Yoga.

(SAnA)

32

34

HEART OPENER (HEART)

35

B.lU.ANCING THE DEPOSIroRY SYSTEM - For the 'Ihymus & Inmune System

36

Another challenging workout

(HEART)

VATSAR KRIYA - Kundalini

1'I\Jms"!

self-healing.

(NOI'ES)

38

SERABANDANDA KRIYA - For Curing any disease

(HE'ARl')

39

EXERCISE SEI' FOR ELECI'RO-MAGNEI'IC ~CY

-

A strong magnetic

40

keeps us strong and healthy and effective.

(JOY)

'ID REMJVE NEGATIVITY -

Feel great in

1-4 minutes

(REUIX)

41

RAISE KUNDALINI

IN CUIa< ORDER -

Really works.

Try it!

(RELAX)

42

OPPORroNITY

& GREEN ENERGY SEI'

-

'!his may be the rrost popular

 

44

set in Kundalini Yoga.

A little taste of everything, canbin­

ed with RESULTS!

(HEART)

PREPARAroRY EXERCISES FOR THE LUNGS,

MAGNEI'IC FIELD AND DEEP

 

46

MEDITATIOO

(Makes meditation easy,

even for beginners!

(SAnA)

PINEAL GLAND KRIYA -

Another set to make rneclltation easy!

(5&5)

48

MEDITATIOO5

MEDITATIOO IN KUNDALINI YCQ MEDITATIOO FACILITAroRS

SEHAJ SUKH DTIiAN WITH MUL MANTRA -

To connect with the True self.

The "Mill Mantra" is

of all mantras in Kundalini Yoga. (RELAX)

the highest of all mantras and the root

MJRNING CALL -

Long liE)< Q1g Kars".

To open and balance all the

chakras. (5&5)

IAYA YCQ

MEDITATIOO #1

- Raises Kundalini,

produces bliss.

Q1e of the rrost IX>pular meditations (SAnA)

OVer a period of time,

best f:riend (5AnA)

KIRl'AN KR!YA -

this meditation can be your

49

51

54

57

58

59

60

vii

MARA DEV KRIYA With

long

"Sat Narns"

-

To cormect with the soul and

61

open the heart

(NCTI'ES )

 

ooI SHABO MEDITATIOO Accelerating Spiritual Growth -

''What you can

62

do (in 2 hrs.!) ASTRAL PROJEX::I'IOO -

MAHAN KAL KRIYA -

cannot be described ~

Up,

up and away!

( S&S)

(RELAX)

dispels fear.

Brings innocence,

(REr.JVC)

SHAKTI-BHAKTI MEDITATIOO -

Produces physical euphoria,

the "Great

ADI

B::dy" experience,

plexus.

SHAKTI MEDITATIOO -

and induces sleep by relaxing the solar

(RELAX)

Blissful and effective.

For female p:JWer and attraction

(in l:x>th

men and waren.)

(REl:.AX)

PROSPERITY MEDITATIOO by Yogi Bhajan.

in January,

1989)

This was designa:ed as the mantra for

- (Taught at RebirthJ.ng Course in san Diego

(HEART)

1989

PRANAYAMA

63

64

64

65

66

- BREATHING TO O!ANGE NOSTRILS AT WILL and alter mental states. Everyone should know hOol to do this (SURV)

BASIC BREATH SERIES

Pranayama to clear the mind

(SADA)

67

68

MEDITATIOO FOR 'IRE CENI'RAL NERVOOS SYSTEM -

For the Sushurnana Nadi

69

and the Central Nervous System. Brings elaOOrate changes! Excellent practice for begirmers. (RELAX) ENERGY & RELAXATIOO FOR THE NERVES - Another good beginner's exer­

69

cise.

Unite with Universal Spirit!

(REr.JVC)

ELEVATlOO OF a::NSCIOOSNESS MEDITATIOO (sahaj Yoga) "Any person 70 in a non-improved state can do this and can rise to any state of consciousness". (S&S)

MARA SHAKTI PRANAYAM -

Whistle Kriya -

Massages and stimulates the

brain,

of scripture describe the effects of this exercise! (HEART)

prcrluces tolerance and eliminates tension.

Six pages

71

FOR SELF-RffiENERATlOO (REI

AX)

72

SITALI PRANAYAM - Traditional cooling, healing and cleansing pran­

72

ayarn. It is said that those who practice this will have all the things they need and be served by the heavens! (SADA) BREATH PURIFICATIOO & NAVEL ENERGY - For a "glow" and powerful 73 energy. (MED)

FOR PSYOiIC DEVELOPMENT - Works on Life Nerve in shoulder (S&S)

74

GURUDA MUDRA For self-Identification. Do this when you need to 74

APPENDIX

know who yOU aJ;'e.

(S&S)

FtlNDAMENI'ALS OF KUNDALINI

yr::t:;A

Kundalini,

Prana & Apana,

Kriyas

75­

77

77

Kriyas and Asanas

78

Mudras

79

Pranayarna and Meditation

80

Focus of Attention,

Visualization and Projection

80

Bhandas

81

O1akras

82

Mantras

84

AUTHORS

88

BIBLlo::;:RAPHY

89

5P':;>~'~ a.a<:?rh·~

~o{

viii

F<."")Rv-]OR D

For the first time in the history of the planet, the ancient secrets of personal transformation and fulfillment are available to all, regardless of educatioTl, social status, profession, incane, reli 9.on, nationality,­ age or sex. We are in an age of the "dem:x::ratization of spirituality". The science of Kundalini Yoga and meditation was developed 50,000­ 70,000 years ago by rishis in India and Tibet, who systematically tested and perfected the precise rrovements, postures, sounds and breathing that activate different parts of the body and brain to produce specific results. Their goal was to develop a ccxnprehensive methoo for hurrans to activate their fullest potential, creativity and intuition to maintain healthy, vital bodies and to experience and dwell in the ecstacy of God-conscious­ ness. Until recently, these secret teachings were passed from teacher to selected students who had passed intensi ve tests and trials. He 'NaS then given one meditation, only, which had to be mastered (in 10-12 years!) before he could begin to practice another. Kundalini yoga, which incorpor­ ates all other yogic teachings) 'NaS brought to the west and presented to the public for the first time in 1969 by Yogi Bhajan. Not only is this the first time it has ever been taught publically, this is the first time it has ever been written down and made available to all who desire to practice. We are living at a critical juncture in planetary evolution. '!he survival of the planet and the hwnan species depends upon nothing less than a healing transformation of consciousness. It is, then, not surpris­ ing that Kundalini yoga, one of the YJOrld's IrOSt powerful tools of trans­ formation, should again appear to facilitate personal change and empower us to effect social change. '!he practice of spiritual disciplines such as this contributes to global healing in several ways. (1) '!he collective state of mind is raised and is reflected in the environmental condition and the political/econanic situation. '!hus, fear, anger, hatred and confusion become confidence, faith, love, acceptance and clarity implementing planetary healing. (2) Conscious, balanced and loving individuals are better able to make cons­ cious, balanced and loving decisions in their daily personal, business, social and political lives. It is my observation that rrost of us already have enough information about "what IS the matter" with our 3elves and the planet. We are rroti­ vated and deeply desire change! What we are looking for now is the means to effect change and actually experience a difference - inner peace and grace, living a truly happy, fulfilled and creative life and making signif­ icant contributions. SUch changes necessitate powerful technology. Kunda­ lim yoga and meditation was designed for the job. Even a small dose offers experiences of instant relief from stress, the feeling of dcminion, and access to powerful energy. Dedicated practice offers lasting exper­ iences of joy, peace, empJWerrrtent and permanent, rapid improvement in consciousness and health.

ix

As a teacher, it is my observation that Kundalini yoga invariably

works 1 I

noticable changes in well-being. And I have often been surprised at how little a new student had to do to get results fran chronic problems such as back pain and insannia. It is also my ecperience that Kundalini yoga can be beneficially a:xnbined with any other spiritual practice, therapy, or healing rrode. It is a generic technology for reaching the highest human p:>tential to accomp­ lish any human or spiritual goal.

have never had a student who did not llmtedi.ately experience

II

II

II

II

,

I have studied the o::mronest issues of the age - co-dependency, heal­ ing the inner child, relaxation and stress reduction, self~ennent, weight-reduction, maintaining youth and beauty, self-love and esteem, and overcx:xning addictions, fear, depression and anger. Kundalini yoga

gives one the mental p:::rwer, physical stamina and em::>tional balance to deal rrore effectively with all these issues. It changes the neurological and chemical balance in the l:xid.y and brain that triggered these problems

in the first place. And best of all, alive and canfortable in your l:x:rly. Kundalini yoga belongs to everyone. before in the history of the planet have change been so accessable. '!he challenge

so many p:>ssibilities for radical

today is not to climb a rrountain

gift to hurnanity . Never

it makes you feel good,

It is

a

happy,

to see a yogi in a remote cave to receive a secret meditation. '!he test.

today is having the grit, courage and will to take the first steps to

change.

We can choose between rredi.ocrity or self-ernpowerment. 5eLf-empower­

ment cannot be achieved for you or given to you. It can ba read about,

thought .about or taught in a seminar, but personal transformation is a participatory sp:>rti It only v.crks if you are in the game. And it is rrore fun to be in the game, with the rewards in the playing. So get in the game and bring your friends. '!he rrore players the better. It is

'!he challenge is to do it,

using the available technology.

a win, win,

win game.

You win,

I

win,

the v.crld wins.

Play balll

is to do it, using the available technology. a win, win, win game. You win, I
is to do it, using the available technology. a win, win, win game. You win, I
is to do it, using the available technology. a win, win, win game. You win, I

10

TNTRODUCTION

TO

KUNDALINT

VOGA

as taught by Y09i Bhaja."'l, Master of Batha, Tantric & Kundalini Y09a

Unreasonable Happiness

state of being

in which you

ing?

- without winning the lottery, without

a new

and

to

a raise or prOITOtion

can you

imagine

a

wake up HAPPY every rrorn­

just happy!

forward

Happy for no reason -

ranance,

without

looking

even

a 2 week vacation!

you

Not

only

that!

You

find

that

really can

exert

control over

your

life,

do

the

things

you

want

to

do,

be

the

person

you

want

to

be,

and

live that life you choose to live.

 

If

you

know

that

it

is

possible

to

be

happy,

healthy

and

effective

but

up

to

nCM

have

achieved

 

no

rrore

than glimpses

of

your

power

-

if

you

some luck

or the secret knCMledge that will change your life, here it is, in Kunda­

are waiting for "a break",

lini yoga as taught by

Y09i Bhaj an!

Kundalini Y09a

Kundalini yoga is the science, art and technology enabling one to access and utilize his own creative power for elevation of consciousness, healing and other purposes beyond reproduction. 'Ihis power, ("shakti" ) is thought to lie dormant in the lower end of the spine and is often pictured as a coiled, sleeping serpent ("kundalini" means "coiled") until it is awakened (spontaneously or by Y09ic techniques) and arises to unite with Universal Energy ("prana"), errp:IYJering the indiv­ idual with awareness beyond ordinary perception and powers ("siddhis" ) beyond ordinary ability (see "Benefits of Kundalini Y09a"). This ancient (I mean ancient

- like 70, 000 years according to the master) science has been honed and refined by generations and generations of learned yogis until it is now offer­ ed in tact with all its esoteric prac­ tices adapted for the western mind by the master, Y09i Bhaj an.

It imparts a se."lSe "dominion" \or sovereignty in Yogi Bhaj an's words), derronsU'ating the ancient wisdan in all religion and epitomizing the new age slogan, "you create your own real­ ity". Everyday problems are transfor­ med into stimulating opportunities to grCM, experience and enj oy , instead of limitations or excuses. 'Ihey l:ecorne the warp through which you creatively weave your woof!

Kundalini

Yoga,

as

practiced

by Yogij i 's students,

consists

of

exercises or postures

(Asanas)

with

special breathing (Pranayama) ,

hand

and finger gestures (Mudras), body

locks (Bhandas), chanting

and meditation (see canponents of Kundalini Y09a - Appendix), together or in sequence to create exact, specific effects. This science has been studied in the rronasteries of India and Tibet for thousands of Years, and if we practice it exactly as taught by the master, we will achieve the p:JWerful, precise effects predicted. A kriya is an exercise or group of them, with one or rrore of the other components, whose total impact is grE:!a.ter than the sum of the parts. The sets taught by Yogi Bhajan are kriyas, rather than simply calesthenic series.

('Mantras)

 

Kundalini

Y09a

is

t.l-}e rrost

power­

ful

and

inclusive

of all~.

'!here

are

many

other

schools

of

yoga:

Hatha

Yoqa,

the

best

known

school

in

the

in the West, is mainly, but not exclUs­

ively

physical.

Raja

Y09a

claims

to

be

the

highest

Yoga

(Raja

means

"royal" )

but

omits

the

physical.

Mantra,

Japa and Nad Yoga concentrate

on sound and meaning, Swara Yoga on

breathing, Bhakti Yoga on devotional prayer and meditation, Karma. Yoga

on work and service, and Tantric Yoga

attains

enlightenment

through

the

union

and

balance

of

male

and

female

energy, either in sexual intercourse

(Red

Tantra

or

the

Left

Hand

Path),

i

i

11 or in non-sexual union (White Tantra or the right hand path, as taught by
11
or in non-sexual union (White Tantra
or the right hand path, as taught
by Yogi Bhajan).
It
is
generally
best
to
choose
and
do
t.l-te
sarne
set
daily
until
it
is
mastered
(when
the
p:::>ses
can
be
All
yoga
aims
at
the
saIne goal _
held
the
specified
times),
but
union with the Universal, Divine Source
it
necessary
to
do
a
set
for
or God. It has been said that the
practice of Hatha Yoga leads to libera­
40
for
isn I t
days.
(as
it
is
reccmnended
for
meditations).
Sane
sets,
however,
tion in 16 years,
but that the practice
do
specify
40
days
in
a
row,
and
if
of Kundalini yoga (a canbination of
raja and hatha yoga) prcxnises that
you
are
working
on
a
particular
talent
or
problem,
you
may
wish
to
do
a
set
goal in
1/3 or
1/4 of
the
time,
accord­
daily.
'!he
recarmended
sequence
is
ing to
the dedication of the practic­
as follows:
tioner.
Kundalini yoga is addictive!
1)
Wake Up series
(in bed.
See pg.
21)
Once
t.l-te results are experienced, we want
2) Cold shower
3) 'IUne in with the Adi Mantra
rrore! Yogi Bhajan has taught thousands
of sets and meditations, an abundance
Qui t
covering every phase of
human and
super-human experience, attesting
to the
4) Warm ups (see page 22-25 ).
those that appear in prop:::>sed set.
5) Perform chosen set
6) Relax a few noments
7) Meditate
master.
tireless dedication of the
This material can only be
8)
Grounding exercises
(see page
18
).
taught
by
a
master
like him.
Luckily,
If
you
wish
to
meditate
later,
notes
from
his
earliest
classes
here
but
time
for
a
set,
warm
up
in 1969 have been preserved, as
well
the
haven I t
spine
first
with
spinal
flexes,
as
the
video
taped
later
material.
and
try
one or more of
the
"Meditation
vie are honored to be able to transcribe
Facilitators".
A
session
can
be
as
and
prepare
it
for
the
public
for
long
as
3
hours
and
as
brief
as
15
the very first
time.
minutes.
Many of the kriyas are venerable
Always
practice
a'i:
least
2
hours
:."1d 2
ancient, having been passed down
after eating
in
a
clean,
quiet
place,
by word of rrouth from guru to initiated.
with
the
hair
pinned
on
top
of
the
chela (protege-student), and are there­
fore sacred and secret. Yogij i has
at last made them available to the
public, saying that knowledge belongs
to everyone!
head
(in
a
"rishi
knot"),
or
at
least
confined and feet bare for maximum
effectiveness. Like the yoga classes
you
may
be attending, at-home yoga
practice
should
be
approached with
reverence,
dedication,
resolve
and
Practicing Kundalini Yoga at Hane
gratitude.
(So,
take
the
phone
off
Once
you
try
it,
you probably
the
hook
and
really
slow
down
for
won't be satisfied with just a weekly
class and will begin to practice at
horne.
Optimum
results
are
obtained
this precious time with yourself. )
After each exercise, it is import­
ant to pause a m::xnent to observe its
by practicing "sadhana" every morning,
but most beginners will not commit
effects and the altered flow of energy.
to
practicing
in
Each exercise generates
ific effects, unlike
its
"the primal hours"
until they discover its benefits.
and may simply wish to add a Sunday
session at horne to the weekly class,
a"1d build gradually from there. Others
may do it only when they have the
a
before going on to the
so relax and take
important
adj unct
of
own spec­
calesthenics,
breath or. two
next one. An
Kundalini Yoga
practice is b:x3.y awareness. If you
become sensitive to your own b::x:1y,
opportunity, and of course, some will
do it every rrorning.
aligning the spine , and making neces­
sary adjustment,
knowing
when
to
stop

12

or press on, feeling the urge to rrove

feet in forward bends. r::on I t force

a certain way,

you

will

multiply

the

anything. Everyone was a beginner

benefits and prevent possible injuries.

once,

and

with consister:t practice

(A

teacher

cannot

see

everything

to

improvement will be much faster than

correct your errors, so you must rely

imagined.

on your own s~~itivity.

For example,

some beginners find it easier

if

the

spine

 

is

misaligned

and

you

to pull Mulbhand during the inhale

perform Plow Pose,

you will not achieve

than on the exhale (or vice versa),

the

benefits

and

you

might

aggravate

but with practice it can be done easily

the

problem,

but

if

you

rrove

it

as

both ways. Some of us have difficulty

awareness

indicates ,

you

can

also

focussing attention or projecting

adjus~ it).

Close

your

eyes and visu­

energy during the exhale (or inhale),

alize

the

spi:le,

a'1d see

if

you

can

but repeated attempts enable us to

make adjustments to align it,

especial­

maintain such effects throughout the

ly

before

meditation.

(see

Relax

meditation, and in fact, therein lies

a'1d

Renew

for

sets to adjust the spine

the magic of Kundalini Yoga. Most of

a

"1.d

neck.)

 

us have difficulty gazing at the nose

 

All

of

us

carry physical tension

while projecting out of the Brow Point,

in

various

places,

like shoulders,

but practice, again, obtains all these

groin

or

neck.

 

Exercise or massage

abili ties and rrore. N::1ove all, don't

can

often

alleviate

that

problem.

force anything, but allow the effects

But

if

the

intestines

are

in knots,

to happen!

~'1ergy cannot

 

pass

spine,

from the lower

After you establish regular at­

chakras

up

the

and it is dif­

home practice, try to attend regular or

ficult to perform or appreciate Root

occasional classes, too, for the group

Lock

(Mulbhand) .

We can relax the

energy

and

that

passed

fran

teacher

intestines

by

simply

c:cmnanding

them

to

students,

as

well

as

to

keep

the

to

relax,

in

a

kind

and

gentle manner

feel

and

tempo of

the discipline.

(To

with

the eyes

closed and the breathing

locate local Kundalini Yoga classes, as

sadhana

slo\~-ed dOwn.

taught by the master, look up "3HO"

 

Many

of

us

find

it almost impos­

(Healthy, Happy &Holy Organization) in

sible to relax the heart, which can be constricted by negativity, self­ hate and fear (see Transitions to a Heart-centered World) and this muscle

the nearest large town and call them for information.)

can also be relaxed by a simple, kind corrmand, allowing energy to flow freely to the higher centers. If you exper­ ience such problems, take a rroment or two for internal relaxation before yoga

Sooner or later you will probably begin the early rrorningpractice of sadhana ("sud na"), awakening spontane­ ously perhaps at 3:30 or 4:00 a.m. with a feeling of anticipation and exc'ite­

practice and learn to "tune in" to your body rrore often during the day.

rnent, and realize

practice yoga and meditate. Although

that it is time to

 

If

you

simply

cannot

perform

you may hear yourself muttering in

 

an

exercise

 

as

giv~'1, after

doing

disgust for omitting it, you will

your best,

it is helpful to visualize

never, never complain or regret having

yourself

doing

it,

which

benefits

done sadhana.

Never !

 

the

body

almost

as

much

as

the

act

You

may

practice

Kundalini

yoga

itself,

and

also

facilitates

actually

at any time of the day or night, but

do ing

the

 

exercise.

Concentration

you will discover that those before

on

a

mantra

or

the

breath

can

make

sunrise hours when the air is cleanest,

holding

a

pose

easier.

Flexibility

quietest and rrost Peaceful, when human

can

be

attained

slowly,

by

holding

ambition, greed, anger and hostility

the

ends

of

a

towel

looped

over

the

still slumber, "the ambrosial hours"

-

-

-~~

-

--- --

-

are the rrost precious and effective.

At such times you can join the exalted canpany of yogis and other "improved" beings who grace the planet.

having

Sadhana

practice

is

like

an unlirrJted spiritual

credit card!

You

can

bank

as

much

as

you

want

and

withdraw

as

much

as

you

need

to

"soup

up"

your

effectiveness

in

the

"market­

place",

enhance

your

impact on group

consciousness and really make a differ­

ence!

YCXJi

Bhaj an

suggests,

wear

white

and

meditate

daily

for

40 days

and see what happens!

fine

tunes timing, telepathy, pre-cognition,

harrronizes interactions between the

inner

a

Regular

and

Sadhana

practice

outer

w;:,rlds,

produces

positive attitude,

a

happy disposition

and success!

You

will

becane

a

force

 

for gocd. on the earth.

 

 

No

one

says

"you

should"

or

"you

must".

In

fact,

there

is

all

the

time

in

the

w;:,rld

-

this

life

and

as

many

others

 

as

it

takes

to

get

your

show

on

the

road.

So

think

of

this

moment

as

a

once

in

a

life-time

 

opportunity

to

exercise

dominion,

I

I

to exercise dominion, • • • • • • I • I elevate the your of

elevate

the

your

of

a::xnpany

of ~omorrow.

consciousness

and

join

the

enlightened

leaders

Raising Kundalini

Fundamental to the practice of

Kundalini yoga is the raising of Kunda­

lini

centers. '!his can be done, quite' simply, in fact, by practicing the

Kundalini sets and meditations (despite the legendary difficulty). '!he trick is in keepding the energy up. The abundance of Eastern tradition aOOut the phenomen makes us w;:,nder why it was not mentioned by Jesus d1rist, Gautama or Moharrmed. It has been postulated by Bhagwan Rhajneesh (see Meditation, the Art of Ecstasy) that when the central chal1.nel is clear, the ascent of Kundalini energy is imperceptible, and it is only in piercing through

energy

up

the spine to the higher

blocked chakras that it is felt.

people have spontaneous

Kundalini arousals that sometimes result in severe traurro and even psych-

A

few

physical inj ury or permanent mental disfunction (which explains why Kunda­

lini yoga practice is sometimes regard­ ed as dangerous) . SUch traumatic, spontaneous Kundalini arousals occur arrong the practitioners of "'ll'!" and other disciplines that raise psychic energy without first preparing the physical body for the high voltage psychic energy. '!his never happens to t'1ose who practice Kundalini YCXJa as taught by Yogi Bhajan, because the body and nervous system are prepar­ ed for this potent energy. Regular practice not only raises Kundalini

for

e.l1.ergy safely,

living on a higher plane.

it

keeps

it

up

We

have

been

told

by

some

female

YCXJis that raising Kundalini is very much like experiencing orgasm. (Men, unfortunately haven't a similar refer­ ence.) Apparently it is a unique experience for each person (like orgasm or an LSD trip) • sane experience heat along the spine and others see it as brilliant light. It is described as spiralling up the spine by some, and as shooting straight up the spine by others. Whatever the individual perception, it is definitely a delight­ ful and euphoric sensation, often attended by extraordinary phenerrona exalted consciousness.

'!he

follO'w'ing

are

exe.yts

from

lectures

and

oonversations

by

Yogi

Bhaj al1. in 1969, borro-

Meditation Manual.

oo

frcrn Kundalini

 

"I 'have recognized,

by

the

bless­

ing

of

my Master,

that

it

is possible

to

be

Healthy,

to

be

Happy

and

to

be

Holy

while

living

in

this

society.

B"U,t

you

must

have

energy

so

that your

dead

computer

may

live

and

pass

on

the

signal

to

you,

and

compute

all

that

you

want

to

do

in

this

society.

We

call

this

energy,

in

the

olden

science,

Kundalini

(which

has

been

blocked

in

the

Muladhara,

the

lowest

of

all

chakras

or

lotuses).

'!hough

these

are

all

imaginary

things,

there

is

a

way

of

setting

our

computers

to

be

in

direct

contact

wi~'1 Him,

13

14

tJ1e

biggest

a:xnputer,

and

all

things

must

then

work

autorratically.

That

canI10t work until the Kundalini (the

the navel p:>int (with Root Lock) prana

and

apar.a

mix

at

t.l-)e

navel

(Nabhi)

chakra at the 4th vertibra.

Heat is

spiritual nerve)

breaks

through the

fel t during Kundalini a'Nakening. That

blockage

and

travels

up

to

the

stage

heat is the filament of the SUshurnana

of SUperconsciousness in consciousness.

being lit by the joining of prar.a and

Hhen

the semi

is

(thus) awakened,

apana. Energy leaves the navel and

this vehicle of yours will be chauffer­

goes to the rectum and then it rises.

ed by the

soul

instead of the negative

There are six rrore chakras through

ego and you will have found Go::l in you.

which Kundalini must rise and it will

 

You

must

generate

the

pressure

happen all at once. Once you have

of Prana

(spiritual,

life-force energy)

raised it, thehardest job is to keep it

and

mix

it

with

Apana

(eliminating

up &keep the channels clean and clear.

energy) ,

and

when

the

two

join,

you

Fran

the

rectum

to

the

vocal

get

heat

in

the

Pranic

center

(at

cord

is

known

as

the

Silver

Cord.

the

8th

vertibra).

With

this

heat,

FRom

the

neck

to

the

top

of

the

head

you

put

pressure

(or

a

charge)

on

is

the

passage.

Fran

the

3rd

Eye

thG

Soul

Nerve,

or I(undalini, which

(between

the

brows)

to

the

Pineal

is coiled in 3~ circles on Muladhara,

a'1d

may pierce through the chakras and pass through Jalandhara Bhanda (Neck Lock), the final blockage in the spine before the energy reaches the head.

the

and Apana is the eliminating

force. When these two forces, positive and negative, are joined the pressure

brings Kundalini up the central nerve

channel, Sushumana, and when it reaches the higher chakras, man can look into his 'future, his psychic power is activ­ ated, he knows the totality of his sur­

it

awaken

this

will

it

so

that

Prana

is

the

life

force

of

atan,

roundings,

and

he

is

a

blessed

being.

Under

the

8th

vertibra,

there

is a cavity called the "Pranic center"

where prana is stored.

pranic energy reserVoirs in that cavity

and

IS

Yogis

AlJ.,

create

IT

live

on

the

reserve.

IS

CREATING PRl

tIiA

(THRCX.JQ1 DEEP BREATH­

ING

IN

THE

CAVITY

AND

MIXING

IT

WITH

APANA

(THROOQ{

MULABHANDA),

AND TAKING

IT rom,

PUTTING PRESSURE 00 KUNDALINI,

CAUSING IT 'TO RISE. THAT'S IT! After

one

inhales

pra.'1a

deep

down

navel p:>int,

and

pulls

apana

up

to

Gland (Crown Cha1<ra) is the Golden Cord To make energy rise through these cords and passages, you apply hydraulic locks just as you do to bring oil out of the ground. Mulabhanda (Root Lock) brings Apana up to the navel at the 4th verti­ bra, the central seat of Kundalini. Uddiyana Bhanda (Diaphragm Lock) takes it up to the neck and Jalandhara Bhanda (Neck Lock) takes it up the rest of the way. '!he Pineal Gland (seat of the Soul) does not work when the 1Oth Gate (Crown O1akra) is sealed. But the Pin­ eal Gland will secrete when Kundalini Heat comes and your Pituitary will act as radar, keeping the mind fran nega­ ti vi ty . Kundalini is known as the Soul Nerve. Your Soul is to be awakened!

no

difficult?

secret. In 20-30 days of honest prac­ tice you can do it. CAUTIOO: You are playing with energy that is the life force of the atan! But with proper preparation

warming up) and following

directions carefully, AND ALWAYS APPLY­

Is

it

There's

(tuning

in,

ING NECK 1 (neck perfectly straight)

there is no danger."

00<

-

,

,

it There's (tuning in, ING NECK 1 (neck perfectly straight) there is no danger." 00< •
­ • ! • f BENEFITS O F K U N D A L I

­

!

f

BENEFITS

OF

KUNDALINI

VOGA.

AND

MEDITATION

I

The

meditations

and

yoga

exercises

3.

Life

is

a

miracle,

a

series

of

in

this

manual

present

an

opportunity

synchronistic

events

unfolding

at

to

acquire

the

mental,

physical and

the

right

time

and

place,

in

a

cons­

spiritual

capacity

to

enjoy

life

tant flow.

As we raise our vibration­

to

the fullest. Instead of becarmi.ng

al frequency,

we

m::>Ve

into miraculous

stressed fran the intensifying energy

living.

and

rapid

changes

occuring

on

the

planet

today,

we

will

be

able

to

OPPORUNITIES

&

VALUE

FUI

FIUMENI':

"get

highII

fran

the

transition to

The

ability

to

manifest

our

deepest

the New Age. Practiced, these tech­

desires

reveals

itself,

and

we

can

niques will "tune us in". Kundalini

perceive

and

draw

opp:>rtunities

to

Y~a is

a

p::JWerful

scientific

tech­

us.

We

no

longer

have

to

go

out

nology, developed over thousands

and

manipulate

or

fight

for

what

of

years,

to

access

higher

light

we want.

 

energy and produce

a

conscious

rrode

of living, implementing creativity

aNI'ROL:

As

we

gain

m::>re

control

and

producti vi ty

fast!

We

can

over

our

lives,

we

have

less

need

expect the following results.

 

to

exercise

control,

because

we

are

 

in

the

process

of

discovering

and

PROBLEM

SOLVING:

We

can't

always

accepting life

as

it

unfolds,

and

avoid

problems,

but

we

can

be m::>re

we feel m::>re secure and trusting.

effective in handling them. By chang­

ing perspectives, being less eaotional

DIVINE

As we transcend

the mind's duality, new attitudes ab:>ut life, ourselves and others appear like acceptance, trust, grati­ tude and non-attachment, and we live with fewer expectations or judgements.

ATITTUDES:

OIARACI'ER: Greater mental clarity and focus is achieved, and it is easier to act consistently, to finish tasks, be truthful, fair and honest.

 

and

uninvolved,

we

can

raise

our

consciousness to

attract

or

provide

solutions,

thereby

rising

to

a

p::>si­

 

tion

of

power,

able

to

effect

change

rather

than

helplessly

stand

by play­

ing the victem.

 
 

EANSING: CI

Yoga and meditation power­

fully cleanses us of physical, mental

and

em:>tional

obstructions,

worn­

 

out

attitudes

and

beliefs,

leaving

us

space

to

acquire

beneficial

and

useful

new

ones,

and

opening

us

to

access

higher

J<nor.rledge

and

our

om

 

inner selves.

 

A BETl'ER

WAY

OF

LIVING:

'!here

are

three levels of being ­

1.

Life

is

a

series

of

problems

to

be

solved,

and

the

best

we

can

hope

for is to find solutions, or that the problem will just go away.

HEALING: 0Jr healing powers manifest and our presence, touch, words or smile heals.

HFALTH: '!he imnune system is streng­ thened and we enj oy vibrant heal th ann abundant energy.

PRESENCE: With the developnent of the electro-magnetic field (aura), not only is our health improved, but we become more p:>ised and effect­ ive human beings.

2. Life is a series of opportunities, and problems can be turned into oppor­ tunities for lessons and growth.

PURE KNa-ITNG: Wi th meditation cernes -

what

intuition

knowing

and

feeling

15

tunities for lessons and growth. • PURE KNa-ITNG: Wi th meditation cernes - what intuition knowing

16

is

right

and

best,

and

no

longer

having

to

reason

through

the

pro I s

and cons IS of each situation.

PRO'rEX:I'ICN: Intuitive pc7W'erS alert us to dangers, and we do not attract negative forces. 5anetimes the univ­ verse changes our plans so that we don I t get on the plane that crashes 1

Clarity, humility

and devotion clear the channels for our prayers to be heard and answered.

PRAYER

PCMER:

JOYnJL

LIVrnG:

and

fun.

We

Life

feel

becanes

relaxed

taken

care

of,

and becane "unreasonably happy".

HIGHER AWARENESS: 'Ibrough meditation we establish an intimate relationship

with ourselves and the Q:ld

'Ihis relationship opens us up to higher level relationships with others

wi thin.

THE

congru­

ent alignment of b::x3y, mind and spirit

opens c.'1annels to other dimensions of existence and the universe unfolds within our minds.

UNIVERSAL

'!be

~CN:

IMPActING· \tK)RLD

PEACE:

AND

mx::c:MMING

A FORCE FOR GX>D: '!be nore we elevate consciousness and the quality of our internal being, the nore posit­ ively we affect the 'NOrld and those

around

us.

Inner peace becanes outer

peace.

A DRUGLESS HIGH: Recreational drugs are used to fulfill the deep longing for spiritual identity as much as for the euphoria, relaxation, sensual delights, mental and physical energy and the other pleasures they may afford sane drugs enable us to talk with God, transcend time and space, exper­ ience sights and sounds cellularly and perceive the world as pure sens­ ation devoid of meaning and norality, and ourselves as simples I sensers I

without character, purpose, self­ interest or ego. Other durgs, of course, magnify the ego and seem to sharpen the rational achievement­ oriented mind while diminishing sensory awareness. ~t the price is ahvays high - loss of health, freedan, self­ respect, dignity, family, friends, merrory, feelings and/or mind! In practicing Kundalini yoga, we can experience the same pleasures without the loss of character, ego or values. Furthermore, we are enabled to apply the insights gained to the physical world, it allows us to exer­ cise nore (rather than less) control over our lives, and we are enpowered

enjoying

its demands and challenges without judgements. r-breover it is eminently

legal and satisfies

the deep craving for spiritual meaning.

to live successfully in,

healthy,

perfectly

,

II

TUNTNG

TN

'IDNING IN

Before beginning Kundalini Yoga prac­ tice, always "tune in" by chanting

the ADI MANTRA as follows:

Si t

in

meditation

posture

wi th

a

straight

spine

and

center

'yourself

with

long,

deep

breathing.

Then

place

the

palms

together

in

Prayer

Mudra

at

the

Heart

Center,

fingers

p::>inted

up

at

60 0 ,

base

of

thumbs

pressing against the sternum.

Inhale,

Point and chant,

fcx:ussing

at

Ong

na.

the

me

3rd

Eye

Point and chant, fcx:ussing at Ong na. the me 3rd Eye ("I 0111 on tending the:

("I

0111

on

tending

the:

reSU1le

Infinite

Creative

Consciousr:ess'j

while

sound,

Vibrating

it

in

the

cranium.

exhaling

and

ex ­

Ta\e a

sip of air and

Gu.ru.

dev

name

("I call on Divine Wisdom".i

17

n d Gu.ru. dev name ("I call on Divine Wisdom".i 17 Inhale and repeat 2 m::::Jre

Inhale and repeat 2 m::::Jre times. This chant protects and connects us with our higher selves. Properly done, it stimulates the pituitary and auto­

matically

tunes us in to higher cons­

ciousness.

matically tunes us in to higher cons­ ciousness. The effects of the sets and medita­ tions

The effects of the sets and medita­ tions is enhanced by thoroughly warm­ ing up the spine and stretching before practice (see following page).

IXJRING EArn EKEK:ISE

During each exercise, focus at the 3rd eye (brod) point unless otherwise specified, without blocking out other awareness (breath, posture, etc.)

without blocking out other awareness (breath, posture, etc.) Unless otherwise directed,inhale, and hold the breath (still

Unless otherwise directed,inhale, and hold the breath (still maintaining the posture) and apply "Mul Bhand" (root lock - see appenrlix) ei ther

\vith the breath held in or out.

- see appenrlix) ei ther \vith the breath held in or out. Relax a rroment afterwards,

Relax a rroment afterwards,

and go deep

within to

observe

the

effects of each

exercise

(making

each

exercise

a

mini-meditation).

(making each exercise a mini-meditation). If you are unable to do the exercise for the specified

If you are unable to do the exercise for the specified time, cut them

all proportionately (ie. in half) and then repeat the set if possible.

Always

as p::>ssible. Neither emit nor add an exercise, and don 't skip around, but do them in order, without inter­ uption for maximum benefits.

precisely

follow

directions

as

for maximum benefits. precisely follow directions as Conclude each set with adequate relax­ ation followed by

Conclude each set with adequate relax­ ation followed by "grounding exer­ cises" (see "Concluding a set").

18

CONC-"LtJr)TNG