ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page1

TOOL KIT FOR TEACHING BEGINNERS

SHAKTI PARWHA KAUR KHALSA

Tool Kit for Teaching Beginners is a resource for every teacher of Kundalini Yoga as taught by Yogi
Bhajan. To assist you in your teaching, specific pages have been designated as Handouts and
permissionisgrantedtocopythemforclassuse.ThosepagesthatarenotdesignatedasHandoutsare
protectedbycopyright.Pleasedonotreproducethemwithoutwrittenpermissionfromthepublisheror
author.

www.kundaliniresearchinstitute.org
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INTRODUCTION
Wewereallbeginnersin1969,whenYogiBhajanstartedteachingKundaliniYoga,theYogaofAwareness,
intheUnitedStates.HewasthefirstMasterevertofreelyandopenlyteachthissacredscience.Kundalini
Yogaopenedupawholenewworld,evenforthosewhohadpracticedotherformsofyoga.
Ihavenotcometogaindisciples,Ivecometotrainteachers.YogiBhajan
He made everything so simple, explained things so clearly, and made each class so much fun, that
studentsflockedtohisclasses.Hetaughttwiceaday,sixdaysaweekandoneclassonSunday.
Iwasprivilegedtoattendhisclasseseveryeveningandtwomorningseveryweek.WithintwomonthsI
was teaching. I relied heavily on the notes I had taken during his classes (most of my notes were
incorporatedlaterintoSadhanaGuidelines),andIreliedevenmoreheavilyontheconnectionwiththe
InfiniteWisdomcreatedbychantingtheAdiMantra,OngNamoGuruDevNamo.
The basic, fundamental information that Yogi Bhajan gave us about the 3HO way of life, the yogic
tidbits,themeditations,mantras,andexercisesetsandkriyashetaughtinthatfirstyeararewhatIhave
continued to teach in my Beginners Series. Much of this material can be found in Kundalini Yoga: The
FlowofEternalPower,thebookhedirectedmetowrite.
Over the years Ive found that what works best for me and the students is to introduce people to
KundaliniYogathroughaseriesofsixclasses.Inthismanual,Ihaveoutlinedandpackagedthecontents
ofeachclassintheseriessothatyoucanuseitasthebasisforyourownBeginnersSeries.
With Kundalini Yoga Sadhana Guidelines, 2
nd
Edition, and my book, Kundalini Yoga: The Flow of Eternal
Power, and your Aquarian Teacher Manuals, you have everything you need to teach beginners. Just
remembertoKeepitSimple!
Asyougainexperienceinteaching,youmaychoosedifferentsetsofexercisesorusedifferentmantras.(I
alsotrytointroducethemtotheAquarianSadhanamantras.)MypurposeinpreparingthisToolKitisto
provideateacherfriendly,organizedpresentationofabasicBeginnersSeriestogetyoustarted.
Shakti Parwha Kaur Khalsa


THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT. IF YOU CANNOT PRACTICE
SHUNIYA, YOU CANNOT BE A TEACHER OF KUNDALINI YOGA.
THE TEACHINGS OF YOGI BHAJAN
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BASICCOMPONENTSOFEVERYCLASS

ATEACHERSATTITUDEANDINTENTION:ATeacherteacheswithhis/herpsyche.Remindyourselfto
taketheTeachersOathbeforeeveryclass.

I am not a woman,
I am not a man,
I am not a person,
I am not myself,
I am a Teacher.

TUNINGINISESSENTIAL
PRANAYAM
KUNDALINIYOGAKRIYA
MANTRA
MEDITATION
RELAXATION
CLOSEWITHLONGTIMESUNSHINESONG
PRAYERTOEND
POINTSTOREMEMBER
IneveryclassmentionourTeacher,YogiBhajan,withappreciationandgratitude.Allowyourstudentsto
benefit from the Golden Chain and a connection with his consciousness, as well as the wealth of books,
lecturesandDVDsthatareavailable.
Music is a wonderful addition to any class; but for beginners, its best to chant a capella for a while so
that they come to a clearer understanding and experience of naad, mantra and jap. Once you begin
incorporatingmusicintotheclass,useonly3HOmusic.Nomatterhowlovelyothermusicmaybe,itisnot
acceptableforKundaliniYogaclasses.Remembertousemusicwithdiscretionandwhenappropriateand
useful.
Whenteachingbeginners,makeiteasyanddoableforthem.Encouragethemtofeelcomfortableand
successful,eveniftheycantdoeverythingperfectly.
DemystifyKundaliniYoga.Itsreallyquitesimple,sokeepitsimple.
Rememberyouareintroducingthemtoanewphysical,mental,andspiritualworld.KundaliniYogaisthe
YogaofAwareness,itisnotjustabunchofexercises.
Whenevertherearenewstudentsintheclass,besuretoaskiftheyhavedoneanyyogapreviously,and
pointouthowKundaliniYogaisdifferent.Also,advisethemthatbecauseitisabeginnersclass,youwill
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page4
explaineverythingasifeveryoneisabeginner(anddoit).Evenmanylongtimestudentsofregularclasses
maynothavebeentaughtsomeofthefundamentalsthatYogiBhajantaughtusinthebeginning.
Giveeveryclassatheme.Introducethethemeatthebeginning,andexplainitsconceptsinbetweenand
duringexercisesasappropriate.Youmaynotbeabletofitinalloftheitemslistedundereachtopic,so
prioritize according to the needs of the students and the time frame of the class. (I usually take 1 1/2
hours for a Beginners class, to allow for lots of explanation, and a long relaxation at the end. Even so,
thereisntalwaystimeforaspecialmeditationaswellasteachingamantra.Itsidealtointroduceanew
mantraeachclass.)
Havestudentsrelaxaftereachexercise,unlessotherwisenoted.Thisallowstheglandularsecretionsthat
havebeenstimulatedtocirculatethroughoutthebloodstream,bringingbalance.
TEACHERORINSTRUCTOR
An Instructor usually does the exercises with the students, a Teacher does not. Kundalini Yoga teachers
areTeachers!ATeachermaydemonstrateanexercisetogetthestudentsstarted,buttheTeachersjobis
towatchandguidethestudents,helpingthembyverbalcorrectionandencouragement.
InKundaliniYoga,astaughtbyYogiBhajan,weTeach,andwedonotphysicallytouchthestudentsto
adjustthem.Allthatisnecessarycanbedonebyexplanation.
GETOFFTHEBENCH
Walkaroundamongthestudentswhensuitable,tochecktheirposture,mudra,breathing.(But
remember,weteachhandsoff)
SPEAKCLEARLY
Project:Areyouspeakingloudenoughsothatthestudentsinthebackoftheroomcanhearyou?(Ask
them!)Speakclearlyanddistinctly.Whatyouhavetosayisvaluable.

QUESTIONS
Before theclosing with the Long Time SunShine song,ask for any questions andbe available afterclass
forafewminutestotalkwithstudents.


TEACH WHAT YOU KNOW, AND TEACH PEOPLE TO RELAX.
THE TEACHINGS OF YOGI BHAJAN

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QUESTIONNAIREANDFOLLOWUP
Itsveryusefultohavenewstudentsfillinaquestionnaire.Asampleisenclosedwhichyoucanreviseto
suit your needs. Most students will appreciate it (some may not!) if you call or email them after a few
days, or a week or two, to find out if they have any special questions. The idea is to let them knowyou
careabouttheirprogressandwanttobeofhelp.Note:Ifyouformanemailgroup,tocommunicatewith
themallviaemailnewsletter,besuretosenditviablindcopysothatyoudontgiveoutanystudents
addresstotheothers.
BEONTIME
Agoodyogaclassalwaysstartsontimeandendsontime.
COVERYOURHEADWHENTEACHING
Wear a white cotton or other natural fiber head covering when you teach. It sets an example for your
studentsandprotectsyouandyourenergyasyouteach.
SADHANA
Taketoheartonething,sadhana,aradhana,prabhupatiYouwanttobeagreatteacher,youwantGod
toworkforyou,thendoyoursadhana.Doitasitis,andyoullbecomeLordMasterGodyourself.Thereis
nosacredsecretherewhichwehavenotshared.Butifyougetupyourselfat11oclockandthink
everybodyaroundyouwillbeimpressed,youarewrong
Makeyourthirdeyebrightandbeautiful,soyoucancomeoutofthedarkandmakeotherstocome
withyou. YogiBhajan

GET UP IN THE AMBROSIAL HOURS, WHEN THE SUN IS AT A SIXTY DEGREE

ANGLE, EXERCISE AND STIMULATE YOURSELF, THEN SIT AND MEDITATE
JUST CLEAN THE SUBCONSCIOUS. ITS NOT A BIG RELIGIOUS THING;
ITS A VERY PERSONAL THING.
THE TEACHINGS OF YOGI BHAJAN

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TUNINGINWITHTHEADIMANTRA:ONGNAMOGURUDEVNAMO

BeforeeveryKundaliniYogaclassorpracticesession,wehavetotunein.Onewaytoexplaintheprocess
of tuning in is to suggest that if you were going to watch this on TV, youd have to turn to the right
channel.Thecodeletters,forthestationwewanttoaccessinourpracticeofKundaliniYogaisreached
bythesounds:ONGNAMOGURUDEVNAMO.
ONGNAMOGURUDEVNAMOinvokestheblessingsoftheCreator,theDivineTeacherwithineachoneof
us.Itlinksuswiththeentirelineofspiritualteacherswhohavehandeddownthisancientwisdomfrom
mastertodisciplethroughtheages.
Manypeopleapproachyogafromapurelyphysicalstandpoint,andthatsOK,becauseithastremendous
physical benefits. But do not underestimate its other aspects! The effects go far deeper than just
physicalimprovement.KundaliniYogaistheYogaofAwareness.
Kundalini Yoga is a science, a sacred science; in other words, it is a spiritual practiceand spirituality
cannot be taught, it has to be caught, like the measles. It is contagious. You have to get it from
someonewhosgotit.Whichiswhyyouwanttotuneintothelineofteacherstheyvealreadygotit
and that includes, of course, our Teacher, Yogi Bhajan, who is Master of Kundalini Yoga. It does not
meanthatyouaretuningintohisfinitepersonality,however.Instead,youarecallinguponthehighest
aspects, the divine consciousness, of all the Teachers in the Golden Chain. At the same time, you are
stimulatingandawakeningyourownwise,elevated,anddivineSelf,andmakingaconsciousconnection
with the One who created you, who breathes in you. Whew! Not a small thing! This is a major,
importantmantra.
Youcouldevenconsiderchantingasasortofconnectionbyosmosis.ONGNAMOGURUDEVNAMOis
the phone number of the Divine Teacher within you. So, turn the dial of your mind, and switch to the
channelthatwillgiveyoutheclearestreceptiontheleaststaticandinterferencefromtheegoofthe
technologyandthevibrationthatcomeswithit.ONGNAMOGURUDEVNAMOassuresthecorrectinner
guidanceforyourpracticeofKundaliniYogaastaughtbyYogiBhajan.

THIS IS A TEACHER: YOU TAKE THE TEACHINGS AND YOU FLOW. ITS ONE
LINK. SCRIPTURALLY, THEY CALL IT THE GOLDEN CHAIN OF TEACHERS.
THE TEACHINGS OF YOGI BHAJAN
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BEGINNERS SERIES
SIX SAMPLE CLASSES

ThefollowingsixBeginnersclassespresentsixofthemajorfacetsoraspectsofKundaliniYogaastaught
byYogiBhajan.Theyprovideafoundationandframeworkofunderstandingandmotivation.Feelfreeto
thinkupmorecreativeorexcitingtitles!
1. BREATHOFLIFEISYOURLIFE:PRANAANDPRANAYAM
2. CREATURESOFHABIT:APANA,DIGESTION,ANDELIMINATION
3. WHEREAREYOUAT?CHAKRASANDTHEKUNDALINI
4. EVERYBODYISAHEALER
5. HOWTOHAVEAREALLYGOODNIGHTSSLEEP
6. GREATDAYINTHEMORNING!HOWTOGETUP

IfyouwanttodoalongerSeries,youcanaddclassessuchas:
MANAGINGANGER
MALEFEMALERELATIONSHIPS
JUSTFORWOMEN:THEGRACEOFGODMEDITATION
MAGICWORDS:MANTRASANDHOWTHEYWORK
THETENBODIES
MANAGINGSTRESS
SPIRITUALPATHANDTHEWAYOFDISCIPLINE

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CLASS ONE OUTLINE
BREATH OF LIFE IS YOUR LIFE
PRANA AND PRANAYAM

1. IntroduceLongDeepBreathingduringTuneinandteachBreathof
Fireindetail.
2. IntroduceVenusLock:Walkaroundandcheckeachstudentsmudra.
Makesurethethumbsareparalleltoeachother,notcrossed,andno
twofingersofthesamehandarenexttoeachother.
3. PranayamSeries1fromKundaliniYogaSadhanaGuidelines,2
nd
Ed.
4. SelectfromthefollowingKriyas:
KriyaforElevation(FlowofEternalPower,p.231orTheAquarian
TeacherYogaManual,p.343)
EasySet(fromFlowofEternalPower,p.235)Writeupincluded.
5. ThreeSimpleExercises(Thisistheirhomework,too.):
a. EgoBuster:armsupat60degrees,padsofthefingerscurled
tightlyandthethumbsextended,pointingdirectlyup(NOT
towardeachother)tothesky,withBreathofFire
b. CamelRide:spineflexwithhandsonshinsorankles
c. StretchPosewithBreathofFire
6. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
7. Close:LongTimeSunShineSongandLongSatNam,13times.

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CLASS ONE NOTES
BREATH OF LIFE IS YOUR LIFE
PRANA AND PRANAYAM

CLASSDISCUSSIONTOPICS
TheSourceofPrana(whentheysplittheatomtheygotprana!)
TheFunctionoftheTwoNostrils
Introducethethreemajornadisida,pingala,andsushmana
LifeandDeathDependUponBreath
GOD:GeneratorOrganizerandDeliverer
Newstudentsespeciallyneedtounderstandthatourreferenceto
Godisnotareligiousconcept,butthepower,intelligence,energy,
andconsciousnessthatGenerates,Organizesandtheneither
DeliversorDestroysallofcreation.ThereisOneGODlivingand
breathingineachofus.
CLASSHANDOUTS
Questionnaire
MantraSheet:AdiMantra,SatNam,LongTimeSunShineSong
Homework:Exercises5a,b,c,1to2minuteseach;andBreath
ofFire:5minutes.Startwith30secondsegments,gradually
buildto1minutesegments,then2minutes,andsoon.
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NEWSTUDENTQUESTIONNAIRE DATE________

Tohelpusserveyoubetter,pleasefillinthefollowinginformation:

Male__Female__
Name(pleaseprint)____________________________Age___
Address___________________________________________
City_______________________State__________Zip_____________
PhoneNumber(___)_____________(h)(___)_________________(w)
Email:________________________________________
IsthisyourfirstexperiencewithKundaliniYoga?Yes___No___
Ifnot,where/whendidyoustudy?_______________
Whatdoyouwanttoachievebytakingtheseclasses?
Improvehealth
reducestress
developinner
awareness
doctor/chiropract
orrecommended
learntorelax
gainpeaceof
mind
increaseenergy
other_________

Haveyouevendoneanyotherkindofyogaormeditation?Yes__No__
Ifso,pleasedescribe________________________________________

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Pleaselistanyspecificquestionsorareasofinterest.
______________________________________________
______________________________________________
______________________________________________
______________________________________________

Pleaselistanyinjuriesthatmayaffectyourpracticetoday.
______________________________________________
______________________________________________

Howdidyouhearaboutthisclass?
Friend/Teacher
referral
Receivedamailing
Receivedanemail
website
other_________

OtherComments
______________________________________________
______________________________________________

ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page12
CLASS ONE: BREATH OF LIFE IS YOUR LIFE
MANTRA SHEET

SATNAM!
Useitasagreeting,anytime,anyplace.Itreinforcesthedivineconsciousnessin
everyone.
Sat Nam is the seed (bij) Mantra. SAT means Truth or Essence; NAM means Name or
Identity;oftentranslatedasTruthismyidentity;GodsnameisTruth.
Pronunciation: SAT NAM is often transliterated as Sat Naam, which rhymes with but
mom;theaisshortasinhut,andtheaaislongasinmom.
ONGNAMOGURUDEVNAMO
This mantra calls upon the Creator, the Divine Teacher inside every human being. It
establishes a strong and clear connection so that we can receive the highest guidance,
energy and inspiration. Always chant it at least three times before beginning any
practiceofKundaliniYogaastaughtbyYogiBhajan.
ONGistheCreator;NAMOmeansreverentgreetingsorsalutations;GURUisthegiverof
thetechnology(GU=darkness,RU=light);DEVmeanstransparent(nonphysical).
Pronunciation:ONGusestheconchinthenasalcavitytocreatethisinitiatingsound;
NAAMOGUROODAYVNAAMOisthetraditionaltransliteration.
THELONGTIMESUNBLESSINGSONG
AllKundaliniYogaastaughtbyYogiBhajanclassesusetheSunShineSongtoclose
eachclass.Itcanbesungorrecited,asapositiveaffirmation,bringingblessingstoall.
MaytheLongTimeSunShineUponYou
AllLoveSurroundYou
AndthePureLightWithinYou
GuideYourWayOn.
SatNam.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page13
CLASS TWO OUTLINE
CREATURES OF HABIT
APANA, DIGESTION AND ELIMINATION

1. TuneInwiththeAdiMantra
2. Pranayam:LeftNostrilBreathing
3. TwoSimpleExercises:
a. SufiGrind(orStomachGrind):26timesineachdirection,
beginningcounterclockwise,isgreatfordigestion.
b. Rock Pose: Yogi Bhajan said that you could digest rocks if you
satinthisposeeveryday.
4. SelectfromthefollowingKriyas:
VatskarDhoutiKriyafromKundaliniYoga:FlowofEternalPower,
p.255orApanaKriyafromKundaliniYogaSadhanaGuidelines,
2
nd
Ed.
Beginners Cleansing Set from Kundalini Yoga Sadhana Guidelines,
2
nd
Ed.
5. KirtanKriya:ThePanjShabdandchangingourhabits.
6. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
7. Close:LongTimeSunShineSongandLongSatNam,13times.
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CLASS TWO NOTES
CREATURES OF HABIT
APANA, DIGESTION AND ELIMINATION

CLASSDISCUSSIONTOPICS
EATINGHABITS:CHEWYOURFOOD!
Remember:Therearenoteethinthestomach.YogiBhajan
Vegetarian:Ashumanswehavenoclawsorfangs;werenotbuiltto
eat meat. Long digestive track built for processing fruits, vegetables
and breaking down grains, nuts and seeds. Note: Meat generates
excessive uric acid in the bodys tissues; fish causes dehydration in
the tissues, which is already a problem in the average Americans
diet.
FOODSFORHEALTHANDHEALING
TrinityRoots:Garlic/Onions/Ginger
Addthemtomostanything!Kitcheriisahealingfoodthat
includesthesethreerootsalongwithmungbeansandrice.
Turmeric:Greatforthejoints!
GoldenMilkisagreatYogicrecipethatincludesturmeric.
YogiTea(andGingerTea)
Includes Cinnamon (bones), Black Pepper (blood purifier), Cloves
(nervous system) Cardamom (colon), Milk (assimilation), and Black
Tea(alloy)
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page15

CLASSHANDOUTS
CreaturesofHabit:AnEssay
MantraSheet:ThePanjShabd
SATANAMA:Themantratochangehabitpatterns
Recipes:Kitcheri,GoldenMilk,YogiTeaandGingerTea
IncludesRecommendedCookbooks:FoodsforHealthandHealingby
Yogi Bhajan; From Vegetables with Love; Golden Temple Vegetarian
Cookbook; A Taste of India; HypoglycemiaA New Approach;
SugarBlues

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CLASS TWO: CREATURES OF HABIT
AN ESSAY

HABITSRULEOURLIVES
Theconceptwerediscussingtodayistheliberatedman,alsoknownasSelfMastery.
Doyoueverfeellikeyoureaslavetoyourhabits?Thoughts?Oremotions?Ittakes40
daystoestablishahabit,90daystoconfirmit,and120daysforittobeacknowledged.
You dont break a bad or demoting habit, you replace it with a positive, promoting
habit.
Habitpatternsarelikeriverbeds,madebywaterflowingalongthesamecourse.
These patterns exist in our subconscious minds from past actions, especially from past
lives. So we automatically fall into these same patterns of behavior and call it, going
withtheflow.Thesepatternsarecalledsamskaras.
1
Karmaisthewayweactoutour
samskaras.
The most effective tool for rerouting or eliminating the negative, selfdefeating
samskaras in the subconscious is mantra. Chanting literally redefines and reroutes the
courseoftheflowofhabitsthatcompelandimpelouractions.
Withnewpromotingpatternsreplacingoldnegativepatterns,youdonthaveto
fallintotheoldrutagainandagain,andthusyourlifechangesforthebetter.

1
Tolearnmoreaboutsamskaras,karma,andthemind,readTheMindbyYogiBhajanandGurucharanSinghKhalsa
orHowtoKnowGodbyChristopherIsherwoodandSwamiPrabhavananda.

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CLASS TWO: CREATURES OF HABIT
MANTRA SHEET

THEPANJSHABD:SATANAMA
2

ThePowertoChangeHabitPatterns
The Panj Shabd represents the bij syllables of Sat Nam. Panj means five and expresses the five primal
soundsoftheuniverse:S,T,N,M,A.Itspronouncedwiththelongaasound:SAA,TAA,NAA,MAAand
sunginasimplemelody.

SA Totality:Allthateverwas,isorshallbe
(thumbstouchindexfingers)
TA Creativity:ThePrincipleofCreation
(thumbstouchmiddlefingers)
NA DestructionorDeath
(thumbstouchringfingers)
MA RegenerationandBirth
(thumbstouchlittlefingers)
Sitwithspinestraight.Pressthetipofthethumbofeachhandfirmlywitheachofthefingertipsofthe
samehandinsequence,startingwiththeindexfingerswhilechantingeachsyllableofthemantra.
RemembertoincludetheLvisualizationyouweretaughtinclass:
5MinuteschantALOUD;5MinutesWHISPER;
10MinutesCHANTSILENTLY;
5MinutesWHISPER;5MinutesALOUD;1MinuteofABOLUTESILENCEANDSTILLNESS.
ToEnd:Inhaledeeply,liftarmsstraightupintheair,vigorouslyshakeoutthefingers.Relax.

2
ForacompletedescriptionofKirtanKriya,whichusesthepanjshabd,seeKundaliniYogaSadhanaGuidelines,2
nd
Edition.

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CLASS TWO: CREATURES OF HABIT
RECIPES
GOLDENMILK:GREATFORTHEJOINTS
1/8tspTurmeric
3Pods
1/4CupWater(approx.)
Simmer5to7minutes.ThenAdd:
1CupMilk
2Tbsp.AlmondOil(coldpressed)
Bringbackuptotheboilingpoint,donotboil.Ifdesired,addsweetener(honeyormaplesyrup)totaste.
Youcanalsomakeitfrothybyputtingitintheblender,usingthelowestsetting.Drinkwarm.
GINGERTEA
Magicpickmeupforeveryone.Particularlyusefultoenergizethenervoussystemandhelprenew
energyduringawomansmenstrualperiod,relievecramps,andevenhelpeaselowerbackpain!
Slice2to3inchesofgingerroot(justwashit,youdon'thavetopeelit)andbringtoaboilin46cupsof
water.Boilfor5to10minutes,strainanddrink.Or,afterstraining,addsweetenerifdesired(honeyor
maplesyrup,nosugar,please!)and/ormilk.Maybeservedhotorcold.
YOGITEA
Measurementscanvaryaccordingtoyourtaste.Becarefulnottoputintoomanyclovesorcinnamon
sticks.Addspicesto3Quartsofboilingwater:
20WholeCloves
20WholeGreenCardamomPods
20WholeBlackPeppercorns
5sticksofCinnamon
Continue boiling for 1520 minutes, then add: tsp. of any Black Tea. After an additional one or two
minutes add: 1/2 Cup Milk per Cup of liquid. (Or, strain before adding the milk, and store in the
refrigeratoruntilreadytodrink,thenaddmilkandbringjusttoboilingbeforeserving.)Whenitreturns
to theboilingpoint,REMOVEIMMEDIATELYFROMHEAT.(Watchcloselysoitdoesn'tboilover.)Strain
andservewithhoneyormaplesyruptotaste.
NOTE: The black pepper purifies the blood, the cardamom supports the colon, the cloves are for the
nervous system and the cinnamon is for the bones. The milk aids in the easy assimilation of the spices
andavoidsirritationtothecolon.Theblackteaactsasanalloyforalloftheingredients,achievinganew
chemical structure which makes the tea ahealthy and delicious drink.Slices of freshGINGERROOT may
also be included, especially when you are suffering from a cold, recovering from the flu or want extra
energy.
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CLASS TWO: CREATURES OF HABIT
RECIPES

KITCHERI:ONEOFMYFAVORITES!
HIGHPROTEINANDVERYEASYTODIGEST

16Cupsofwater
1/2CupMungBeans(Washed)
1CupWhiteBasmatiRice(rinsed23times)
1Onion,chopped
5to7clovesofGarlic,slicedorchopped
1tsp.GingerRoot,peeledandchopped
1/2tsp.Turmeric
1/2tsp.BlackPepperBLACKPEPPER
3/4tsp.RedChiliFlakes,crushed
Optional:1/2tsp.cuminorgarammasala(Indianspice)
1or2cupsofanychoppedvegetables,preferablygreenvegetables, suchasAsparagus,Celery,Broccoli,
Zucchini,SwissChardorKale.YoucanalsoaddCarrots,Peas,Cauliflowerand/orMushrooms,oryoumay
prefertokeepitverysimple.
Boilthemungbeansfirst,forabout10minutes,thenaddtheotheringredients.Boilgently(covered)30
to40minutesuntilverysoftandsouplike.Afewspringsoffreshmintcookedinwithallthevegetablesis
excellent.
Optional:Duringthecooking,addalittleghee(clarifiedbutter)and/orBraggsLiquidAminos(likeTamari,
orserveontheside.Foracompletemeal,servewithYogurtandtoastedPitaBread!
RECOMMENDEDCOOKBOOKS
FoodsforHealthandHealingbyYogiBhajan;FromVegetableswithLovebySiriVedKaur;GoldenTemple
VegetarianCookbookbyYogiBhajan;ATasteofIndiabyInderjitKaur;HypoglycemiaANewApproach;
andSugarBlues,theclassic!
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CLASS THREE OUTLINE
WHERE ARE YOU AT?
CHAKRAS AND THE KUNDALINI

1. TuneInwiththeAdiMantra
2. Pranayam:RightNostrilBreathing
3. ReviewtheChakrasandthequalitiesassociatedwitheach.
4. SelectfromthefollowingKriyas:
ToBuildtheCircumventForce:supportstheEighthChakra
SuryaKriyafromKundaliniYogaSadhanaGuidelines,2
nd
Ed.
5. Mantra:LongEkOngKartoOpentheChakras
6. Meditation:LongSatNamwithmeditationoneachChakra.
7. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
8. Close:LongTimeSunShineSongandLongSatNam,13times.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page21
CLASS THREE NOTES
WHERE ARE YOU AT?
CHAKRAS AND THE KUNDALINI

CLASSDISCUSSIONTOPICS
Discuss the distribution of kundalini energy in various chakras, which influences
the character and actions of an individual. Wherever a large proportion of
kundalinienergyisfocused,That'swhereyou'reat!
Powerofpositivethinking:everythoughthasavibratoryfrequency
Ethics(iecosmiclaws)asdistinctfrommanmademoraljudgments,Yamasand
Niyamas(seeHowtoKnowGod)
If they want to read the esoteric explanation of the Chakras, with the
corresponding deities and symbols, a good book is Harish Joharis CHAKRAS:
EnergyCentersofTransformation.However,TheFlowofEternalPower(Chapter
8) provides simple, practical information about the chakras, explaining the
relevancetoourdailylives,asYogiBhajantaughtit.
MEDITATIONPROCESS
ChantLongSatNamwhileapplyingMulbandhasyoufocusontheChakrasinthe
followingsequence:
Inhale, apply mulbandh, focus on the FirstChakra, chant long SAT NAM, relax the lock.
Inhale,applymulbandhandfocusontheSecondChakra,chantlongSATNAM,relaxthe
lock. Inhale, apply mulbandh, focus on the Third Chakra, chant long SAT NAM and
continue. Focus each time on a successively higher chakra finishing with the Eighth
Chakra,theaura.Repeatthesequenceifdesired.
CLASSHANDOUTS
LongEkOngKarMantraSheet
ChakraChart
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CLASS THREE: WHERE ARE YOU AT?
MANTRA SHEET
LONGEKONGKAR
AlsoknownasMorningCall,theLongFormofEkOngKarisatwoandahalfbreathcycleAshtangMantra
(meaning8sounds).ManyofthefrequentlyusedmantrasinKundaliniYogaastaughtbyYogiBhajanare
AshtangMantras.Thekundalinienergymovesthroughtheeightchakrasontheeightbeats.
EKONGKARSATNAMSIRIWAHEGURU
EkOngKaarSatNaamSireeWhaahayGuroo
TRANSLATION&TECHNOLOGYFORCHANTINGLONGEKONGKAR
EK: ONE NAM: NAME
ONG: CREATOR SIRI: GREAT
KAR: CREATION WAHE: BEYONDDESCRIPTIONWOW
SAT: TRUTH GURU: DISPELLEROFDARKNESS,ORTEACHER
SitwithastraightspineandApplyNeckLock.
InhaledeeplyandchantEkOngKar.TheEkisashort,percussivesoundfromthenavel,
whileOngandKarareeachchanted,inequallength,untilyouarealmostoutofbreath.
Inhale deeply again and chant Sat Nam. Again, the Sat is a percussive sound from the
navel, Namis chanted until you'realmost out of breath and should be equal in length
to Ong Kar in the first half of the mantra, then reach for the Siree, which is very brief
andchantedwiththelastofyourbreath.
Inhale1/2abreathandchantWaheGuru.TheWhaaisverypercussivefromthenavel,
Hayisvery,veryshort,andgurooisasmoothpreciseandshortending.
Ihaledeeplyagaintorepeatthecycle.Continuefor11minutes,31minutes,62minutes
orlonger.
SPECIALTIPS:EkisvibratedpowerfullyattheNavelPoint,notshouted.Ongis
chantedinthebackofthethroat,vibratestheupperpalateandcomesoutthrough
thenose.SatispowerfullychantedfromtheNavelpoint.Siriispronouncedasif
spelledS'reeandisashortsyllable,Wahisalsoshort;Hayisextremelyshortand
brieflyprecedestheGuru,whichispronouncedG'roo.
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CLASS THREE: MANTRA SHEET
CONTINUED

EKONGKARSATNAMSIRIWAHEGURUarethecodewords,thephonenumberifyoulike,which
connectsyou,thecreature,toadirectlinewithyourCreator.Thiswasthefirstandalmostthe
onlymantra Yogi Bhajan taught during his first year in the United States. It is extremely
powerfulandenergizingwhendonecorrectly;itopensthechakras.
The ideal, most effective time of day to chant this mantra is during what are called the
ambrosialhours,thetwoandahalfhoursbeforesunriseinthemorning.Ithasbeensaidthat
apersoncanattainliberationbychantingthisashtang(eightsyllable)mantracorrectly,fortwo
andahalfhoursbeforesunrisefor40days.Infact,thistwoandahalfhourchantwasthefirst
sadhana Yogi Bhajan assigned to us as group. (Correctly means with full concentration,
accurate rhythm, and proper pronunciation.) Just the attempt to chant correctly along with a
steadyeffortinyourpracticewillbringgreatpersonalgrowth.Soevenifyourejustlearningto
chant,keepupyouwillbegladyoudid!
Suggested time periods for personal practice of this mantra are: eleven minutes, thirtyone
minutesor62minutesandofcourse,2hours!
Since1991wehavebeenchantingLongEkOngKarforsevenminutesatthebeginningofour62
minutesofchantingintheAquarianSadhana.Itisfollowedbysixothermantras.(TheAquarian
Sadhana will continue for 21 years; see www.kundaliniresearchinstitute.org for more
informationabouttheAquarianSadhana:2012andbeyond.RefertotheSadhanaMantraSheet
tolearnmoreabouttheAquarianSadhana.)
Wheneverleadingthischantinagroup,itsimportanttogetthemtoLISTENsotheycanmatch
thetoneandtherhythmofthegroup.Groupchantingisverypowerfulandeffectivewhenitis
donewithonevoice.

CLASS THREE: WHERE ARE YOU AT?
THE CHAKRAS

The Lower Triangle
FirstChakra Muladhara Earth Security&Survival
LOCATION:Theendofthespinebetweenthe
anusandthesexualorgans.
ORGAN/GLAND:Organsofelimination.
COLOR:Red.
QUALITIES:Grounded,centered,secure,loyal,
stable.Healthyfunctionsofelimination.

SHADOW:Fear,insecurity.Lifefeelslikea
burden;feelingofnotreallybelongingonEarth
orinonescultureorfamily.Weakconstitution,
eliminationproblems,reducedphysicaland
mentalresistance,sexualperversions.
YOGAEXERCISES:CrowPose,ChairPose,Body
drops,FrogPose,Mulbhandh,FrontSretches,
Lyingonthestomach,feetkickingbuttocks.

SecondChakra Svadisthana Water Creativity

LOCATION:Thesexualorgans.
ORGAN/GLAND:Sexualorgans,reproductive
glands,kidneys,bladder
COLOR:Orange.
QUALITIES:Positive,relaxedattitudetosexual
functions;patience;creativity;responsible
relationships.
SHADOW:Rigidemotions,frigidity,guilt,no
boundaries,irresponsiblerelationships.
Problemswithreproductiveorgans,orkidneys.
YOGAEXERCISES:FrogPose,CobraPose,
Butterfly,SatKriya,CatCow,MahaMudra,
PelvicLifts.

ThirdChakra Manipura Fire Action&Balance

LOCATION:TheareaoftheNavelPoint,solar
plexus.
ORGAN/GLAND:Navelplexus,liver,gall
bladder,spleen,digestiveorgans,pancreas,
adrenals
COLOR:Yellow.
QUALITIES:Thecenterofpersonalpowerand
commitment.Selfesteem,identity,judgment.
Thisiswherethestrengthforinnerbalance,
inspirationandgoodhealthisdeveloped.
SHADOW:Anger;greed,shame,despair.
Obstacleseverywhere.Notenoughstrength
andspontaneity.Conforminginordertobe
recognized.Refutingonesownwishesand
emotions.Problemswithdigestion,theliver,
thegallbladder,andthepancreas.
YOGAEXERCISES:StretchPose,SatKriya,
PeacockPose,BowPose,FishPose,Diaphragm
Lock,BreathofFire;allexerciseswhichtrainthe
abdominalmuscles.

THE CHAKRAS

FourthChakra Anahata Air BalancePoint:Love&Compassion

LOCATION:Themiddleofthechestonthe
breastboneatthelevelofthenipples.
ORGAN/GLAND:Heart,lungs,thymusgland.
COLOR:Green.
QUALITIES:Compassion;kindness;forgiveness;
service;love.Recognizingandunderstanding
thesequalitiesinothers.Sacredtransformation.
Awakeningtospiritualawareness.

SHADOW:Grief.Attachment.Closedto
surroundings.Easilyhurt.Dependentonlove
andaffectionfromothers.Fearofrejection.
Helpersyndrome.Heartlessness.Heart
problems;lungproblems;bloodpressure
problems.
YOGAEXERCISES:EgoEradicator,YogaMudra,
BearGrip,BabyPose(strengthenstheheart
muscles).Allarmexercises,andexerciseswhich
twisttheuppertorso.AllPranayam.

The Upper Triangle

FifthChakra Visshuda Ether ProjectivePoweroftheWord
LOCATION:Thethroat.
ORGAN/GLAND:Trachea,throat,cervical
vertebrae,thyroid.
COLOR:Lightblue.
QUALITIES:Thecenterfortruth,language,
knowledgeandtheabilitytocommunicate
effectively.Authenticity.Healthyself
expressionandinteractions.Inspiring,teaching.
EmbodyingGodsWill.
SHADOW:Lethargy,weaknessinexpressiveand
descriptive
abilities.shyness,voiceproblems,insecurity,
fearofotherpeople'sopinionsandjudgments.
Throatproblems,neckproblems,thyroid
problems.
YOGAEXERCISES:AllChanting.ShoulderStand,
CobraPose,PlowPose,CamelPose,CatCow,
NeckRolls,NeckLock,nosetoknees.

SixthChakra AjnaorTheThirdEye Intuition,Wisdom&Identity

LOCATION:Betweentheeyebrows.
ORGAN/GLAND:Brain;pituitarygland.
COLOR:Indigo.
QUALITIES:Centerofintuition,clairvoyance;
visualizing;fantasizing;concentrationand
determination.Selfinitiation.Powerof
projection.Understandingyourpurpose.
SHADOW:Confusion,depression.Rejectionof
spirituality.Overintellectualizing.
YOGAEXERCISES:MeditatingontheThirdEye,
LongChant,KirtanKriya.ArcherPose.Whistle
Breaths.YogaMudra.Allexerciseswherethe
foreheadrestsonthefloor.


THE CHAKRAS

SeventhChakra Sahasrara Humility&Vastness

LOCATION:Crownofthehead.
ORGAN/GLAND:Brain;pinealgland.
COLOR:Violet.
QUALITIES:Theseatofthesoul.Connectionto
theHighestSelf.Enlightenment.Unity.
Elevation.RelationshiptotheUnknown.
SHADOW:Grief.Thefeelingofbeingseparated
fromexistence,andfromabundance.Fearof
death.
YOGAEXERCISES:EgoEradicator,Mahabandha,
SatKriya.Concentratingonthetipofthenose.
Allmeditation.

EighthChakra TheAura Radiance

LOCATION:Theelectromagneticfield.
COLOR:White.
QUALITIES:Theauracombinestheeffectsofall
thechakras,andconstitutestheirtotal
projection.Theauraprojectsandprotects.
SHADOW:Shy,withdrawn,vulnerable.
YOGAEXERCISES:TrianglePose,EgoEradicator,
ArcherPose.Allarmexercises.Allmeditation.

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CLASS FOUR OUTLINE
EVERYBODY IS A HEALER
(AND NOBODY IS A HEALER)

1. TuneInwiththeAdiMantra
2. Pranayam:HealthyHappyHolyBreath
3. Kriya:HealYourself
4. Mantra&Meditation:RaMaDaSaSaSaySoHungHealing
Meditation
5. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
6. Close:LongTimeSunShineSongandLongSatNam,13times.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page26
CLASS FOUR NOTES
EVERYBODY IS A HEALER
(AND NOBODY IS A HEALER)

CLASSDISCUSSIONTOPICS
EverybodyisaHealer,Nobodyisahealer.
GODistherealhealer,wearejustinstruments.
Golden Temple in Amritsar/ other places of healing e.g. Lourdes,
RiverGanges(Ganga),OurLadyofGuadalupeBasilica
SmilingandthePowerofPositiveThinking
Yourverypresenceshouldheal
Doctors Diagnose, Herbs Heal, and God Cures. NOTE: Kundalini Yoga
teachers do not give medical advice, and we do not make medical claims! Make it very
clear to the students that what we teach is based on ancient yogic wisdom and if they
haveanyconcerns,theyshouldcheckwiththeirhealthcarepractitionerbeforestarting
anydietorexerciseprogram.
CLASSHANDOUTS
HealthyHappyHolyBreathMeditation
MantraSheet:RaMaDaSaSaSaySoHung
RecommendedHealingMusic

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CLASS FOUR: EVERYBODY IS A HEALER
HEALTHY HAPPY HOLY BREATH

Posture:Sitcomfortably,keepingthespinestraight.
Eyes:Closed.ConcentrateattheBrowPoint.
Mantra:HealthyAmI,HappyAmI,HolyAmI
Inhaledeeplythroughthenose.Suspendthebreathandsilentlyrepeatthemantrathreetimes.Feelthe
energiesattheHeartCenterandNavelCenterconnecting.Then,asyouexhale,sayitaloudthreetimes.
Inhaledeeplyandcontinue,recitingthemantrathreetimessilentlyontheheldbreath,andexhalingand
recitingthemantraaloudthreetimes.Continuethissequencefor11minutes.
To End: Inhale deeply, exhale, and relax the breath. Sit silently for a minute or two. Inhale deeply and
stretchyourarmsuphighoverhead,fingersinterlocked,palmsfacingup,andpulluponyourspine.Hold
thisposturebrieflyandthenrelax.
Comments:Thepowerofyourbreathenhancesthedepthoftheeffectofthisaffirmation.Slowingdown
thenormalbreathrateissignificant.Whenthebreathrateisslowerthanfourbreathsperminute,itputs
youintoameditativestate,asthebrainstartsfunctioningintensely.Thepinealandpituitaryglandsshift
their relationship to each other and in this condition, the effects of inner and outer sound are greater:
whateveryouchantorrepeatinthismomentwillpenetratedeeperintoyoursubconscious.Asaresult,a
largerportionofyourselfwillbeabletosynchronizewithyourintentionsandcarrythemout.
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CLASS FOUR: EVERYBODY IS A HEALER
MANTRA SHEET
RAMADASAHEALINGMEDITATION
There is only One Healer, the One Creator who breathes in you. But you can be a powerful instrument
through which Divine healing energy can be given to others. Healing is actually regenerating. This
meditationcutsacrosstimeandspace.Distancedoesnotmatter;itiseffectiveatanydistance!
TRANSLATION&PRONUNCIATION
Theaaislong,asinmom.TheayisexactlyasyouwouldreaditinStandardAmericanEnglish,justas
theoinsoislongandpronouncedasinStandardAmericanEnglish.
RAA Sun
MAA Moon
DAA ReceiverofSaa
SAA Totality
SAA Totality
SAY Spirit,Energy
SO Manifestation
HUNG ExperienceofThou
Posture:SitinEasyPose.Elbowstuckedcomfortablyunderyourribs.Extendforearmsoutata45degree
anglefromthecenterofthebody.(Theywillbeatthesameangleasyourthighs.)Keeppalmsflat,facing
upwards, parallel to the floor as much as possible, fingers together and thumbs spread. (Be aware of
keepingthepalmsflatduringthemeditation,asthefingerstendtocurlup)
Eyesare9/10closed.ToactivateGod'shealingpower,chantpowerfullyfromtheNavelPoint:

Chant one complete cycle and then inhale deeply and repeat. Continue for 1131 Minutes.

To Close:
inhale deeply, close your eyes and offer a healing prayer with the breath held in. Exhale and repeat 3
timestotal.Tocompletethemeditation,inhaleandliftarmsuphighandvigorouslyshakeoutthefingers.
Relax.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page29
Comments: Pull in ontheNavel Point, especially powerfully on the syllables SO andHANG.Both SOand
HANG are short, clipped, almost gutteral, syllables. Be especially conscious not to prolong the ng
sound.(Note:YogiBhajantaughtseveralvariationsofthismeditation.ThisisthewayIlearnedit.)

HEALINGMUSICRECOMMENDATIONS
LivtarSinghwithHarbhajanKaurHealing,DhanDhanRamDasGurby
SangeetKaur(oryourownfavorite),SinghKaursArdas(CrimsonSeries)
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page30
CLASS FIVE OUTLINE
HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP

1. TuneInwiththeAdiMantra
2. AFewSimpleExercisesBeforeBed:
LifeNerveStretch:2minutes
BridgePosewithMulbandh:1minuterelaxed,normalbreaththen13minuteswith
LongDeepBreathing.Greatposeforthosestrugglingwithinsomnia!
ShoulderStanddeeplyhealingpose,especiallyattheendoftheday.
Kundalini Lotus with Breath of Fireuntil you shake and break a light sweat. Another
greatposeforinsomnia!
Open the Heart: Lying on your back, raise the arms up toward the sky. Inhale and
suspendthebreath,thenslowly,withtension,clenchthefingersintofists,bendingthe
elbows until the fists reach the chest, then exhale, raise the arms again. Inhale and
repeat.3timestotal.
3. Kriya:KriyatoConquerSleepfromKundaliniYogaSadhana
Guidelines,2
nd
Ed.Note:Thisisachallengingkriya,modifyfor
beginningstudentsasnecessary.
4. HealingHands&FootMassage
5. Pranayam:BreathMeditationBeforeBed
6. Relaxation: Have students lie down on their stomachs. Lead into
long, deep relaxation. Play Guru Ram Das, Ardas Bhaaee or Rakhe
RakhanHarbySinghKaurfromtheCrimsonSeries
7. WakeupExercises:IntroduceMorningStretchRoutine.
8. Close:LongTimeSunShineSongandLongSatNam,13times.
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CLASS FIVE NOTES
HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
CLASSDISCUSSIONTOPICS
TheStepsTowardSleep
SseeKundaliniYoga:TheFlowofEternalPower,Chapter14)
MentalClock:Setyourmentalclockforwakeupinthea.m.Trainyour
subconscioustoserveyou.
MentalShelf:CreateamentalshelflabeledG.O.D.Imagineplacingallyour
troublesonthisshelf.Theymayormaynotbegoneinthemorning,butyou
donthavetodealwiththemovernight
HealingHands(ifthereistime)
FootMassage
BringAlmondOilandpapertowelstoclass.Havestudentssitinpairs(orthrees)
ineasypose,facingeachother,thenallstretchouttheleftleg.Walkaroundand
pouratinybitofoilintoeachpersonspalmssotheycangiveeachotherafoot
massage as you direct. After the left foot is done, have them switch sides, but
firsthavethemfeelhowdifferent,outofbalancetheyare.Somestudentsmay
not want to partner, so make sure they are comfortable working on their own.
Butitsnotnearlyasmuchfun!
CLASSHANDOUTS
TheStepsTowardSleep
SleepTip:LeftNostrilBreathing
HealingHands
FootChart(SeecompleteinstructionsinTheFlowofEternalPower.)
BreathMeditationBeforeBed
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CLASS FIVE: HOW TO HAVE A REALLY GOOD

NIGHTS SLEEP
THE STEPS TOWARD SLEEP

1. DontWorry!LeaveyourproblemsonyourGODshelf.
2. Brushyourteeth,anddrinkaglassofwater(dontgotosleepthirsty).
3. Washyourfeetincoldwater,drywitharoughtowel.
4. Putalittleoiljustinsidethenostrils.
5. GiveyourselfagoodFootMassage.
6. SleepEAST/WESTisbest
7. Sleeponahardsurface.
8. EatLightlyafter4pm:Youwillsleepmoresoundlyandwakeupmorerefreshedif
youdonoteataheavymealatnight.
9. Awalkbeforebedtimeandenoughexerciseduringthedayhelps.
10. Playupliftingmusictofeedyoursubconsciousovernight.
11. Whenyouliedown,tellyourselfwhattimeyouwanttowakeupinthemorning.
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CLASS FIVE: HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
SLEEP TIP: LEFT NOSTRIL BREATHING

Posture:Lieonthestomach,headturnedtotheleft.Rightcheekisrestingonthe
bedorpillowandtheleftnostrilisfree.
Breath:Startlongdeepbreathingabout10breaths.Thencloseofftheright
nostrilcompletelywithyourhandorarm,andbreathelonganddeepthroughleft
nostrilonly.

Ifthemindistooactive,thinkSATontheinhale,andNAMontheexhale.Theslower
youbreathe,thecalmeryourmind.SATNAMgivesthemindsomethingtofocuson
andelevatesyourconsciousness.
When you reacha slight stage of drowsiness, turn over onto your back, if you wish,
andletyourselfsleep.
Comments: Maximum sleep should be 5 hours, after that, the rate of breathing
changes and becomes erratic. The actual duration of deep sleep is only 2 hours.
Following this routine will allow you to go directly into the deep sleep state and
avoid the dream state, where you expend 10 times more energy than if you were
actuallyphysicallyactingoutthedream.
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CLASS FIVE: HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
HEALING HANDS KRIYA

WOULDYOULIKETOINCREASETHEKINDNESSOFYOURHEALINGTOUCH?HERE'STHREESIMPLESTEPS
TOBRINGMOREPRANAINTOYOURHANDS.

1.Rubthepalmsofyourhandstogetherbrisklyfor35minutes.Produceheatinthehands.
Thenstretchyourarmsouttothesides,paralleltothefloor,palmsup,thumbspointingback.
BreathofFirefor3minutes.
2.Theninhale,holdthebreathin,andwiththearmsstillouttothesides,flexyourwrists,so
thatyourfingersarepointingup,asifyouwerepushingoutthewallsoneithersideofyou.Feel
theenergyinthecenterofthepalmsflowingtoyourentirebody.
3.Rubyourhandstogetheragainfor2minutes.Then,stretchtheleftarminfrontofthebody,
palmfacingup,stretchtherightarmoutfront,withrightpalmfacingdownabout8inches
abovetheleftpalm.Meditateontheexchangeofenergybetweenthepalmsofthehands.
Dothisseries11minuteseverydayifyouwanttobeabletotransferhealingenergytosomeone
orsomething(i.e.massageoil,aglassofwater).
Comments: One of the interesting things about healing is that when we pray to heal someone
else, we often heal ourselves: What goes around, comes around. As you sow, so shall you
reap.Dountoothers...andsoon.Toonlyhealthephysicalbody,however,isincomplete.If
wedontalsohealthementalandemotionalcausesofaproblem,itwillmostlikelyreturninthe
same, or some other form, which is why we emphasize positive thinking and regularly doing
Sadhanatoremovetheproblemonadeeper,causallevel.
CLASS FIVE: HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
FOOT REFLEXOLOGY CHART

Whenthereisaprobleminanyareofthebody,thecorrespondingarea(asshowninthechart)ofthefoot
willbecomecrystallizedwithcalciumandaciddepsoits.Thesecrystalsmustbebrokenupwithfotmassage.
Givenwith15to20poundsofpressure,appliedinaacircularmotionwiththefiguresandespeciaollywiththe
thumbs.Relaxationoftheentirenervoussystemispossiblewithproperfootmassage,becauseall72,000
nervesintehbodyhaveendingsinthefeet.

Skinislikeathirdlung;youtakeinpranicenergythroughtheporesoftheskinaswellasthroughbreathing.
Thereforeitisessentialtokeepthefeetcleanandbesttowearopenshoeswhenpossible.Beforegoingto
bedatnight,thefeetshouldbewashedincoldwatermassagedtocalmandrelaxthenerves.Gobarefoot
whenpossibleonearth,sandorgrass(notonconcrete).Useapumicestonetoscrubthefeetandkeepthem
smoothandfreefromcalluses.Almondoilisespeciallygoodforuseinmassage.Whateveroilorcreamyou
useonyourskin,remember,itisabsorbedbyyourporesandgoesdirectlyintoyourbloodstream.
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CLASS FIVE: HOW TO HAVE A REALLY GOOD
NIGHTS SLEEP
BREATH MEDITATION BEFORE SLEEP
KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN

Posture:SitinEasyPose,spinestraight.
Mudra:Handsinthelap,palmsup.RighthandontopofLefthand.
Eyes:Concentrateonthetipofthenose(in1minutethenerveswilladjust).This
stimulatestheareabetweenthepinealandthepituitary.Mentalconcentrationshould
beattheBrowPoint(3
rd
eye).
Mantra:PanjShabd(SaTaNaMa)andGurMantra,WhaGuru
SegmentedBreath:Breaththroughthenose
Inhalein4beats,mentallyvibrating:SAATAANAAMAA
Holdthebreathfor16beats,mentallyvibrating:SAATAANAAMAA(4times)
Exhalein2beats,mentallyvibrating:WHAGURU
Time:1115minutes
Toend:Inhaleandexhale(3times).Inhaleandhold,raisethearmsto60degrees
(makingaVwiththearms),exhaledown(repeat3times).Relax
Comments:Ifyoudothismeditationfor31minuteseverynightbeforeyougotobed,
yoursleepwilladjustitselftothisbreathrhythm.Afteroneandhalfyears,yourcycle
willbecomethisrhythm.Thisisatotalselfhealingmeditation.
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CLASS SIX OUTLINE

GREAT DAY IN THE MORNING!
WAKE UP LIKE A YOGI

1. TuneInwiththeAdiMantra
2. AFewSimpleWakeUpExercises:
CatStretchtoeachside;27times
StretchPosetoengagetheNavelPoint.13Minutes
RocknRollontheSpine
CatCoworSeatedSpineFlextowakeupthespine.13Minutes
EgoBusterwithBreathofFire.13Minutes
3. Kriya:Chooseanyenergizingset,forexample
Easy Set or Kriya for Elevation from The Aquarian Teacher
YogaManual
EnergizingSet.SeeKundaliniYoga:TheFlowofEternalPower
for other morning sets, such as Sweat and Laugh in the
Morning or Kundalini Yoga Sadhana Guidelines for other
favoritemorningsets.
4. Mantra:MulMantra,oranyonefromtheSadhanalineup.
5. Close:LongTimeSunShineSongandLongSatNam,13times.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page38

CLASS SIX NOTES

GREAT DAY IN THE MORNING!
WAKE UP LIKE A YOGI

CLASSDISCUSSIONTOPICS
WHATADIFFERENCEADAYMAKES:Askstudentstopretendtheyareasleepandthen
showhowtheygetupinthemorning,withtheshockofthealarmclockandthe
rest.Thenrollsthesceneagain,butthistimetakethemthroughtheyogic
morning,stretchinginbedroutine.
BATHROOMMANNERS
Powderedpotassiumalumandsaltforbrushingbackoftongue.
o OilandMassagefirst,thenColdShower(opencapillaries)
o ShoutOhmyGod!(AngSangWaheGuru)
o Someone asked about taking a hot shower first, and then ending with
cold.Hereplied,Thatwouldbelikeeatingalotofjunkfoodandthen
havingahealthymeal.
SADHANA
EmphasizetheAmbrosialHours.Sadhana,Aradhana,Prabhupati:Sadhanaisthe
cornerstone of true spiritual practice and the key to opening up to greater and
greaterselfawareness,happiness,andsuccessonalllevels.Doingisbelieving.
TobeasuccessfulTeacher,doingconsistent,constantsadhanaisimperative.
CLASSHANDOUTS
MantraSheet:TheMulMantra
GoodMorningThisIsGod
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page39
CLASS SIX: GREAT DAY IN THE MORNING!
THE MUL MANTRA

TheMulMantrawaswrittenbyGuruNanak.Itmeansroot,thatfromwhicheverythingelsesprings.
Mantramsiddhyam,siddhyamparamesharam
Hewhomastersmantra,mastersGodHimself.

HOWTOCHANTTHEMULMANTRA
See the Appendix for pronunciation guide. Emphasize and extend the ch sound of each sach. There
mustbeaspace,aslightpause,betweenthewordsAJOONEEandSAIBANG.Donotrunthemtogether.
Emphasisontheeesoundwillhelptoavoidrunningthewordstogether.Allmantrasshouldbechanted
fromtheNavelPoint.Chantingisnotsinging,itisnottalking;itisVIBRATING.

EKONGKAR One,Creator,Creation
SATNAM Truth,Name\Identity
KARTAPURKH DoerofEverything
NIRBHAO Fearless
NIRVAIR WithoutRevengewithoutAnger
AKALMOORAT UndyingPersonificationofDeathlessness
AJOONEE Unborn
SAIBANG Selfillumined
GURPRASAAD Guru'sgift
JAP Repeat!
AADSACH Inthebeginning:Truth
JUGAADSACH Throughtheages:Truth
HAIBEESACH Evennow:Truth
NAANAKHOSEEBHEESACH Nanak(says)Truthshallexistforever
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page40

GOOD MORNING,
THIS IS GOD.
I WILL BE HANDLING ALL
YOUR PROBLEMS TODAY
I WILL NOT NEED YOUR HELP
SO HAVE A GOOD DAY.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page41

APPENDIX

SPECIALMEDITATIONFORTEACHERS:
I,MYMIND,WE,THOU,THEE

SPIRITUALPATH:WORKSHOP&ESSAY
SEVENSTEPSTOHAPPINESS
ELIMINATESTRESSPITTRAKRIYA
RECOMMENDEDBOOKSANDMUSIC
AQUARIANSADHANACHANTS
RESOURCES
APPENDIX: MEDITATION FOR TEACHERS
I, MY MIND, WE, THOU, THEE MEDITATION
June 19, 1998

Mudra:BringtheforearmsinfrontoftheHeartCenter.Placetherighthandovertheleft;bothhands
arepalmdown.
Mantra:I,MyMind,We,Thou,Thee
Chantthemantrainamonotonefromthenavel.
Time:9minutes
ToEnd:Inhaledeep,suspendthebreathfor15secondsandlistentowhatyouhavesaid.Letthemantra
beyouronlythought.Exhale.Inhaleagain.Suspendthebreathandholdthethought.15seconds.
Exhale.Inhaleagainandallowthesoundofthosewordstocometoyourears.Suspendthebreathfor
15secondsandexhaleandrelax.
Comments:Practicethismeditationsoyoucanwalkthedistance,reachyourdestiny,andmakemanyto
followyou.

ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page43

SPIRITUAL PATH
WORKSHOP IDEAS

QUESTIONSYOUCOULDPOSE

1. AreyouonaSpiritualPath,orareyoulookingforonenow?
2. WhatdoesbeingonaSpiritualPathmeantoyou?
(Of course everyone is already on a spiritual path whether
theyknowitornot.)
3. Whatareyoudoingtomoveforwardonyourpathinlife?
(Progressrequiresapractice.)
4. Whatdoyouwantoutoflife?Purpose?DoyousetGoals?
5. Have students write down their goals, and then they determine the
nextsteptheywilltaketoachievethem.

WE ARE BORN SPIRITUAL BEINGS. OUR ASSIGNMENT ON THIS PLANET IS TO
LEARN TO BE HUMAN.
THE TEACHINGS OF YOGI BHAJAN

SPIRITUAL PATH
A true Spiritual Path is narrow; it has pitfalls (Shakti Pad). We need a guide who can point out the
dangersandthesignpostsalongthetrail,aswellasthesafershortcuts,andgiveusalistofequipment
fortheclimb(whatgeartotakealong,andmoreimportant,whattoleavebehind!).Weneedaguideto
teachushowtoclimbwithoutfalling,andwhattodoifwestumble,sothatwedontfall.OurSpiritual
Teacher,ourlinktotheGoldenChain,isYogiBhajan.
ThemostvaluableequipmenthehasgivenusisSadhana.Hehasalsoremindedusoftheimportanceof
humility,andprovideduswiththeOathofaTeachersowedontfallpreytotheincurabledisease
ofSpiritualEgo.HehasalertedustothestepsalongthepathandthesymptomsofShaktiPad,withthe
warning that as a teacher becomes more and more powerful, he/she can be tested in three areas:
Money,Sex,andPower.
HehasalsoemphasizedthathehasgivenusthetechnologyofKundaliniYogajustasitishehasnot
changedanythingandneithershouldwe!

ONG
HEAVEN AND EARTH
OMisabeautifulmantraforthosewhowishtorenouncetheworld(andpossiblyendupwearingaloin
cloth and carrying a begging bowl!). OM is the sound current for the Infinite. We as finite creatures in
this creation do not have a direct relationship with the Infinite. However, we do have a direct
communicationchannelwiththeCreatorwhocreateduscreaturesthesoundofONG.
Kundalini Yoga was designed for people who want to function successfully in the world; therefore, we
chant ONG! Just feel the difference in your mouth and throat when you chant OM versus when you
chantONG.
ONG is vibrated at the back of the throat and resounds throughout the nasal passage, almost coming
outthenose.
Note:whenwechantEkOngKarSatNamSiriWaheGuruwearefollowingtheSanskritgrammar,which
saysthatwhenmisfollowedbykthemchangestong.So,itwouldnotbecorrecttochantek
omkar.

ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page45

SEVEN STEPS TO HAPPINESS

1.COMMITMENT Buildscharacter
2.CHARACTER Charactergivesyou
3.DIGNITY Dignityallowsyoutohave
4.DIVINITY Divinitybringsyou
5.GRACE Gracebestowsuponyouthe
6.POWERTOSACRIFICESacrifice(selflessness/giving)brings
7.HAPPINESS

Sacrifice brings us happiness, because it makes us Godlike. In ancient

tradition,GodhasbeendefinedasSatChitAnanda.Truth,Knowledgeand
Bliss.TobeGodlikeistoexperiencethosequalities.BecauseGodisthe
greatest (and only !) Giver of all, giving makes us Godlike. That is why
Sacrifice,thepurestformofgiving,bringsusHappiness.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page46

GOD, RELIGION AND KUNDALINI YOGA

KUNDALINI YOGA IS NOT A RELIGION. However,itisaSacredScience;becauseweare

workingtowardexperiencingtheGODwithin.IfyouwanttofindGod,lookinthe
Dictionary.
G (Generate)
O (Organize)
D (DestroyorDeliver)
TheOneGodisalreadylivingandbreathingineachofus.YOGAmeanstoconsciouslyuniteor
yoke with that God within. How you choose to worship that One God is your choice of
religion.

SADHANA, ARADHANA, PRABHUPATI

Ittakesmorethanonesituptogetthoseabs!Constant,consistentpracticeofSadhana,your
personal daily spiritual discipline, leads to Aradhana, your practice is now confirmed in you, it
becomesapartofyourbeing,thenyoubecomePrabhupatti,MasterofGod!

SAMSKARAS, KARMA AND DHARMA

Samskaras patternsyouarebornwith
Karma howtheygetworkedoutonearth
Grace HelpofGodandGurutopayoffKarma
Dharma PathofRighteousLiving
WheretheresDharma,theresnoKarma.YogiBhajan
THREE MEDITATIONS TO ELIMINATE STRESS:
PITTRA KRIYA

Here are three dynamite Kriyas that work on the number one killer in our nation: STRESS. If you want to feel
relaxed,mellowandbeabletohandlethepressuresofeachday,dotheseonaregularbasis.
YogiBhajangavethemfirstonNovember18,1991,attheWholeLifeExpoinLosAngeles.Hetoldeveryoneinthe
audience to teach them freely to everyone, share them with their families and friends, children, coworkers,
anyone!InclassthenextnightattheYogaCenter,hetoldustodothem,andtowritethemupandsendthemto
everyonenorestrictions!

KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY &STRESS 59 2008 Kundalini Research Institute
KUNDALINI YOGA KRIYA
PITTRA KRIYA
1. Pittra Kriya: Your left hand rests on your Heart Center and
your right hand is cupped in front of you with your elbow
relaxed by your side. Eyes are on the tip of the nose. The
right hand lifts up and passes the ear, as if you are splash-
ing water over your shoulder. You will feel the wind pass
your ear as the hand moves toward the shoulder. Your wrist
must cross the earlobe; the hand must travel that far back.
11 minutes.
TO END: Inhale and suspend the breath for 15 seconds
stretch the hand back as far as you can. Exhale. Repeat
twice more.
It will hit the kidney energy. . . it will start working with
the adrenals and then the whole system. . . the lungs . . .
the central line . . . your hip-area, pelvic bone area; it is
going to affect your body and you will become very relaxed.
Do it with a rhythm and do it with a devotion and do it just
to get rid of this stress . . . get rid of this inner mental and
physical tension. . . . You are your vitality, minus tension,
you are fine.
2. Place the elbows on the second rib below the base of the
breast, in line with the nipple. Hands are slightly wider than
the elbows and the palms are facing up in Shuni Mudra. The
thumb covers the nail of the Saturn finger (middle finger).
Eyes are at the tip of the nose. As you repeat Har, flick the
Saturn finger. The sound Har is very specific and made with
the tip of the tongue. The mouth remains slightly open as
you generate the sound. 11 minutes.
TO END: Inhale deeply. Continue moving the fingers.
Suspend the breath for 15 seconds, and let it open your
ribcage it will balance the chakras. Then Cannon Fire
exhale. Repeat three times more.
You have to touch the upper palate34, 35, 36 meridian
points that relate to the hypothalamus will regulate the pitu-
itary and take the secretion which you have created and
start asking the energy to open up the chakras. It will start
changing the serum of your spine. It will revitalize the gray
matter in the brain.
Yogi Bhajan November 18, 1991
1
2
60 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY &STRESS 2008 Kundalini Research Institute
KUNDALINI YOGA KRIYA
PITTRA KRIYA
3. Bring the arms out in front of you in a V, about 15 above
shoulder height: Superman Pose. Hands are flat and facing
down. At the rate of one repetition per second, repeat Har
as in the second exercise, crossing the hands in front of you
and keeping the arms straight. Do not bend the elbows.
Alternately cross one hand over the other. Eyes are at the tip
of the nose. 11 minutes.
TO END: Keep moving the arms and inhale, hold for 10 sec-
onds and Cannon Breath out. Repeat three more times,
moving the hands as fast as possible during the last repeti-
tion.
3
COMMENTS:
There are thirty three minutes in your life, if you can spare,
you can eat up your own stress. . . One exercise you are
going to do is going to take care of your glandular system
and will affect the liver; it will relax you. . . The second exer-
cise will balance the chakras and the third exercise will bal-
ance your nervous system: parasympathetic, sympathetic,
and all that.
Note: These kriyas must be done together and should never
be done for less than or more than 11 minutes.
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page48

RECOMMENDED BOOKS AND MUSIC

TeachingsofYogiBhajanbyYogiBhajan
KundaliniYoga:TheFlowofEternalPower(ShaktiParwhaKaurKhalsa)
Kundalini Yoga Sadhana Guidelines, 2
nd
Edition, by Kundalini Research
Institute
MantoManbyKundaliniResearchInstitute
IAMAWOMANbyKundaliniResearchInstitute
TheMindbyYogiBhajan,PhDandGurucharanSinghKhalsa,PhD
MastersTouchbyYogiBhajan
PeaceLagoon,translationofthebanis
HowtoKnowGodbySwamiPrabhavananda&ChristopherIsherwood
PsycheoftheSoulbyDr.SantSingh
BhagavadGita(Isherwood/Prabhavanandatranslation)
KWTCtranscriptsofYogiBhajanslectures

Cookbooks:
ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page49
FromVegetableswithLove;ConsciousCookerybySiriVedKaurKhalsa
ATasteofIndiabyInderjitKaur
FoodsforHealthandHealingRemediesbyYogiBhajan
SugarBluesbyWilliamDufty
Hypoglycemia,aNewApproachbyDr.PaavoAirola

RecommendedMusic

RagiSatNamSinghMorningBanis(JapjiSahib)
3HOAnniversaryCD,JourneythroughtheNaad
RagaSadhanabySangeetKaur
EchoesFromthePastSadhanaCD
SinghKaursCrimsonSeries
DeeplyRelaxandMeditatebyShaktaKaur.SeePatiencePaysbyYogi
Bhajan.
SnatamKaursPeace,Prem,Anandandmanyothers
LivtarSinghwithHarbhajanKaur:Healing
NaadbySangeetKaur(MantraforaMiracle:DhanDhanRamDasGur
OngNamobyNirinjanKaur
PavanGurubyGurushabdSingh

ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page50
RESOURCES

www.kundaliniresearchinstitute.org. Your source for Kundalini Yoga as taught by Yogi
Bhajan
ANCIENTHEALINGWAYS18003592940www.ahealingways.com
www.spiritvoyage.com
NotetotheReader

HANDOUTS
Please keep in mind that while it is excellent to give HANDOUTS to
students, we want to honor the copyrights of others by not Xeroxing and
circulatingmaterialfromotherspublishedbooksandmanuals.

QUESTIONS?
Feelfreetocontactmepersonallywithanyquestionsaboutteaching
beginners.Blessingstoeachandallofyou!SatNam.

Shakti Parwha Kaur Khalsa

sparwha@sbcglobal.net

ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page51
YOGI BHAJAN SPEAKS
Excerpts from the Annual International Kundalini Yoga
Teachers Association Teachers Conference


YOUR JOB IS TO ELEVATE THE BEING OF THE PERSON.
THE TEACHINGS OF YOGI BHAJAN

Teacherhasonlyonequalification:Byteacherssight,bytouch,byspoken
word,thepersonshouldbeuplifted.Thiscanonlyhappyifyoudonotcater
totheperson,personality,andenvironments.Youtalktothesoulandyour
soletalkisbasedonthesoul,andyourprojectionisintothesoul,nottothe
head, not to the heart, not to the sexuality. All that bsyou people get
intoashumanbeingswillneverletyoubeclear,consciouspeople

YOU ARE A CREATURE AND GOD IS YOUR GUIDE. THEREFORE,
HESITATE NOT TO PUT GOD IN EVERYTHING.
THE TEACHINGS OF YOGI BHAJAN