KUNDALINI MAINTENANCE YOGA SETS SIRI SINGH SAHIB BHAI SAHIB HARBHAJAN SINGH KHALSA YOGIJI Your body is the vehicle of God... a Truth Machine, keep itin tune! SPRING, 19775) Sit im rock pose, Interlock the hands and aise ‘hem fo the throat level wth he pals facing down. Prove the thumbs together. With no specal breath, ‘oro flex the shoulders up end down, Continue or? 3 minster The body isthe vehicle of God. It should never be exploited. This exercze puma ip the blood. Doing fe yout ovotdan unnatral death. 6). Remain in rock pose. Stretch the arms salaht overhead with the fingers tntelocked ‘ad the ‘Jupiter figers pointing up. Open the mouth and ‘stiek the tongue llthe way out. Twist to hele and then to the ight using the whole spine, Continue ‘wining while brething normally for 3 minutes 7) Stand wp wth the foot about two feet apart Maintaining stralaht spine bend forward fom the ‘inst antl he upper boty is paral! to the ground. Relax the arms down. ll the eyes up and rls the head only as high ac Is necessary to see salt bead. Hold the postion for 3 minutes. ‘This poston helps to adjust the eertebral discs. 8) Remain in dhe same standing poston, alee the {tn bck nr pe igh as ponte Rap open and ‘dove the fa for 3 mints. lax on the Bock Tor ‘Smits ‘This is « mejor overhaul ae we use muscles not usually coed upon Tet good for pa nthe Back of the head and works onthe five cocers ofthe bain. 9) Siti rock pose Intec the hands and place ‘Bem on the forehead with the palm facing Ou ‘Open the mouth and sek the tongue all the way ‘Ove nate, and. powerflly extale through the fowh Puli muhband oa the exhale. Continae for 2 minster 10), Remain in the same positon. Pucker the ps Unt only a small hole remains Inhale nd exhale through te hole wth» whistle for I minate 11). emai in roc pose, Begin making ducking Sound wth the tongue ccking aghnet the upper file “Ine out remains ope. Continue for “Take a 15 minute wall nthe fresh ar—barefoot onthe ground best. continue next page. 412) Spreadihe knees wide and come up onto them. Extend the arm straight over the heed with the fal fang each othe Drop th bead he rea face the chin up. Then dvop the head forward Shi lace oe cht on the chest Contin the Seckuard and fonsard mation of the head for I ‘minut, Lower the ams 13). Remainupon the knees. Hold the head staght, ‘pen the mouth and stick out the tongue. Inhale and ‘ie the hands over the heed withthe pals facing Toward the ceiling. Exhole end let them drop. ‘Continue for2 eines, 18). Remsinup onthe knocs withthe head facing onward, inl, raise the hands ip over the hes, tind cap tn ogetner ove time, Esa, droppin the bance tthe sides of the body. Swing the arms loosely forward clapping hands again. Then Fase tm over had, inaling and clapping a the tree ‘hase exercise begins again clap, drop, clap—lap frop, dap. contin fort minute This execs wl prevent ung problems. 15) Squat down into crow pose and place the elms on th ground wih the albows outaide of the Knees. Keep the bead up. Begin chanting. your favore mantra for2 mines ‘Crow pose puts dvct pressure on the colon, Alle the preatureand don tory. 16) Remais in crow pose with the hands on the ‘ground, lable, it the heod tothe left and place the arom the shoulder Exhale, tit the ead tothe ht Sand place the other eat on the shoulder. Continue for diminute,17) Qlekly come into rock pose and fo the arms ‘cross the chest withthe rght arm closer tothe body. Place the ght hand on the left upper arm land tack the lft hand Inside the right elbow. Close fhe eyes. Rotate the head in figure eight: Stop. ‘Open th eyes and stare, Close the eyes and rotate the head im the opposite direction Continue to ovate the fire ight i alternate directions with {the eyes closed, stopping and staring between each rotaon. Canine for mina 18) Siem easy pose and grasp the knees withthe hands. Inhale and flex the spine forward and the head falls back. Exhale and eallspse te spine the teed coming forward. Continue Leepog the neck, tse the ed falling back ad orth wt the yt libel for2-3 minutes. rng tis exerci, every dis il moce wont 19) Remain n easy pose. Grind at the waist in 2 clockwise moton a5 though whing @hulehoop, Continue for minites, Reverse. This rials good forthe leer. 20) ‘Stand up and fold the arms across the chest fat ia Exercise 17. Squat nto crow pose and return {a standing position, Begin chanting your favorite mantra Contin for 3-3 minute, 21) Remain standing and clap the hands as fast, as posite for minutes, 22) Sit in easy pose, Extend the arms straight 9p ‘overhead with the palms facing forward. Bend the ‘Saturn and Sun fingers and lock them under the thumbs. Begin altematey pulling down the arms fd thrasting them into the ai keeping the fore Sem perpendiclr tothe ground. Hapily continue {his alternate pling snd thrusting for2-3 minutes. 25) Completely rela on the back and steno $4 ‘beac riythim gong muse MediaPART Il, May 2, 1977 afternoon 1) Lie fat on the back, raze the let leg t0 90 agrees Holdthe et foot with both hands and Kee 4. {he buttocks withthe right foot. Continue for 2-3 ‘minutes Reverse sides 2) Come up into shoulder stand. Lower the left leg fo the ground over the head. Wie raising the lft og, Tower the right fog. Continue to alternately raise and louer the loge In this manner for 2" 3 13) Sit up wit the legs out in front, spr as wide ss posible Stretch and lower the forehead tothe Feit knee, then to the right knee and then t0 the enter Continue this left ight, enter sequence {r2"3 minutes 4) Sit in rock pose. Interlock fingers together in front ofthe chest. Hold hands i this pouton and ‘vet the tore from ide 0 side coniousl for 23 minutes. {5)_Suilstieg on the hoes, open the hands, fn ‘ers spread. Seetch the arms out in front parle tothe ground. Then, making a gasping movement ‘Wath te hands, lternataly pull them Bock toward The body wit great tenson, wl paling an magn ty 200 pounds, Continue alternately stretching, ‘rsping, sn pug with asim tension foe 2" fines 6) Stand up Stretch arms out straight In font of You Begin ince bends, raising up and down, Gonsinue for? 3 mites1) Come into locus pose, ng Hat onthe stomach, hin onthe ground, form fate ond fi them into the groin. Raise the legs as high off the ground as poss le paaning the toes, Hold ie poation for Srmmutes, Go 8) Remaining on the stomach, come into bow pote, Bend neck towerd lft shlder and then Fight Do not tm he nec band fom ea Yo shoul, ‘Consinuefor 90 seconds This sa good exercise for people who may have yposivemta 9) Remaining in bow pose, rock back and forth (nthe stomechfor1-Sminuies, 10) Come onto the back, palms on the Noor. Raise the buttocks up as high as posse and then lower them. Continue this movement for 2" 3 minutes, 11), Lie on the back with dhe heels together, With the hands underneath the buttocks, raise the fogs 90 ‘degres and then lower then Contin for 2-3 12) Get into cobra. pose uth the hands off the ground by the shoulders. Stick out the tongue and Breathe through the mouth fr 2 minutes. 13) Rais ino full cobra pose. Keap the tongue ‘out and continue withthe same breath Afer 3 ‘minstes tla 14) Stand up. Put the hands on your shoulders. Alternately raise the knees up 1 fouch the chert ‘Continue for ints, yt AYPART Ili, May 2, 1977 evening 1) Sit ln easy pose, Place the hands together (Gaht on top of ff) with the pms facing down, ‘The left har faces tothe Hight and the right and {aces forward. Raising the let shoulder an elbow hold the let arm paral the ground. The right frm ir down by the side of the body. Apply ak ‘mum downvard pressure wth the ght hand and ‘maximum spward pressure with the left hand. ‘The Breating wil mtomntclly Become heat. (Continue for nites, ‘This kiya balances heavy electron exchange inthe brain, 2)_Remainin easy pose. Press the palms together (patme peryendicalr to the ground) atthe heat level Reis the elbows antl both arms are para Jett the ground. Apply strong pressure othe base ‘of the pai. Using this a6 « pot pon, euist the yhands back and fort in opposite directions. Cont tower mutes 1 done croc, this riya il couse pain aback ofthe ahouliers. 4) Remain in eaey pose. Place dhe palm of the let hhnd on tele rer ofthe neck, Place the pal of the ght hand shove the right ea withthe fingers txiending tthe back of te head. Look tthe Sp ofthe nose Pushin with maximum pressure with both hands Continue for 23 mints and then reverse the potion for 2-8 minutes. The breathe Ingwil become haa. This exercise uss the neck 44) Remainin easy poss, Place the hands over the ‘Gre withthe fingers extending to thereat of the feed, "Push in with maximum pressure for 3° 5 seconde, Relax te pressure for 3-5 seconds nd ‘onde tna rhyhiiepatrn for minutes. 5), Remainin easy pose, Place the fst three fngers tench and onto the boney Hage at te fer (ge of the eye socket (on the “baggles”) Moving both fonds toward the nose and away from the rose In urson, genly nd rapidly massage the lower evel an epper cheekbone. Continue for 5 minates6) Remain in esey pote and tlax the arms inthe Iep. Rall the tongue ina cle over the teth and ‘ng the outer gums, Continue fr S mints This exeretse adjusts thejoe, 17) Remain in easy pose and tightly cross the legs (illus f possible) Make fists and put the hue ‘Mes on the ground adhe sides of the body. Ralse the body 3 6 Inches with the arms and drop i Contos for 3 minster This krivoaduss the elbows. 8). Remain in easy pose. Bring the hands together In front of the chen wih oly the ngertps touche Ing. Keep the Fingers straight, press the pls out as the Bands rotate out and away from the chet, and inva the hands come toward tho chest. The hands Wl ofae in small ccs. Continue for 8 mints: ‘This aga to aur the hond bones 9). Rerin in easy pose. Shy rie the shoulders fad extend the ars straight out In font of the body bending de elbows to bring the forearms Perpendicular the ground. Hold the hands in fete with the thumbs pointing svaight up. Pall forward with the elbows using maximum force, ‘Contin for 5-10 minates This exercise wil bring tremendous presure to the back of the neck. Tt works on the glands of the neck an gles contol of sexual urges. 10), Remain in easy pose, Make fits of the hands ‘and entnd the ari straight ost In front of the ‘ods bringing the forearms perpendicular to the ‘round, Firmly press the forearms together fom ‘hom to wrist Keep the elbows up. Hold the post ‘Sonor minutos ‘This risa works onthe Bock muscles, 11) Relax deeply onthe back,2 Sit in aay pose, Open the mouth as wide as possible: Bend the neck and place the head onthe [ett shoulder Then pce it on the right shoulder, Contin ts movement for mint. ‘This riy works on adustng the Jw. 2) Remain in easy pose Jt the lowe jaw forward Iman exagierated undesite and smile Rock the Tad fom se Io side asin Exercise I for 2 mints This exercise i good or theteth Remain in easy pose. Jut the lower Jw 25 tn Exercise 2, wrinkle the noes, snd cross the eyes, [aise the shoulders fo the es and ll the head oven to meet the ing shoulders Then lower the Shoulders snd etch the neck upwards, Maintain the facil expression and continue the hunching ‘motion for? minutes This kro exercises the Joce and neck muscles. 4) Remain in easy pose, Place the ight hand on. {he righ ear ofthe head withthe pay againt the head. Beg pushing the head toward the lft front tnd resist with the eck muscles. Continue for 90 Seconds Thistle you aneck adjustment 5)_ Remain in easy pose. Place the hands on the Knees, Hote the sholder ether forward of bac: ‘ward or minutes, Thi eg god for eiminting cacum deposi, (6) Remain in easy pose. Cross the forearms and ‘rasp opposte slows, Ralee the roneed atm ae high powsible toward the heed end lower them ‘back down a rapidly a8 possible. Continue for 2 7)_Remalnin easy pose, Gras the elbows wth the ams behind the back, Agun raise and lower the ‘Stns ag ral as posable Conamue for minutes,{8}, Come up onto the hands and knees. Drop the Spine ae ln cow pose, Extend the lt ley straight ‘Out and raise ft as high a posstble. Continue 3 Iinutes and then verse for 3 minutes. Come Bac, Into cow pose. Open the mouth, stick out the tongue, SS {nd begin breath of fie for I minute. ‘This exerci adjusts the spine in reas not acces: “sible to chroprocie adjustment. If woman takes ‘Into the vagina while procicing ths kre, @ ‘ei tractualdfec ie indcated and she needs 9 ‘tear asantary po at al ines. atime 9) Sit im easy pose, Prost the thumbs into the {emples. Rotate the eyes for one minute, Mantaine Ing the pressure on the temples, open she eer as tie as peestble and close them. Continue’ oper Ing and closing the eyes for | mini. 10) Slewith the spine straight and the knees firmly $3 held ito the chest by the ams. Hock forward in ‘a ellort 10 get onto the feet. This wl not be poss Tie‘tat inthe effort correct amusclar tension wll terete With tis Kriya, the foes and bolle of the fot the" paws") oreadjuted. 11). Remain in the seated postion with the knees drawn nto te chest Place the hands onthe around St'the side of the body and balance the care {ody weight on the hands and heels. Hold the pos Sonfort=2 mines, This aki for adjusting the knees and ankles, 12) This i & four part exercise: a) Come into shoulder sand and begin pumping alternate eps land down for one miner 8) Keeping both leg up. {o breath offre for one minute! <) Spreading the lege wide apart contnee breath of re for? minstes ‘2nd Bing the legs together inal exe andreas Part a massages the eer and colon, elimina ‘ng probleme withthe lcer spleen. or gol bladder In Pare e problems with the sciatica are avolded bytismutdleswetchBe 13), Squat down int frog pose, Straighten the legs nd ite the buttocks The heels do nt eed to be fn the flow. Keeping the logs straight, bend at ‘he enous sn ouch the nef the or. Straighten the arms sod raise the nose from the foot Squat ‘beck down into og pose. Repeat the, motion for3 mints. “This kris shes the chest with blood. Its good forthe heat the hearing and the eves ashes the arteries and the fympl pater. The proctice of {his lyyo oso flasher the Breasts chick can pre- ‘emt Breas cancer Furthermore dere willbe no {nie lbaw when tis exerise fe done regularly. 14) Si in easy pose and fold the arms across the ‘chest with he upper arms away rom the body and parallel tothe ground The necks straight. Meaate [tthe root ofthe nose and pul he ems forward ftom the shoulders. This a bring se sum the wie and ‘xjusts i guing avery alm. quiet. peaceful fabio I il enable one to foce tension and Jel food about ik Proctcing this kriga, sou cannot Deva “zombie” bur must be a fulifledged person. 15). Siting in eney pose, bench the fingertips at ‘the thumbpe,thrastng the madre into the ora pits, Pul downward with the arms, exating press Strelnthehouiders Continue 13 mimes 16) Remain seated and extend the right log stright ‘ut in fon! ofthe body. Place the let foot ontop ft he gle thigh. Place the hands In Venus Tock ‘etind the back Place the head on the knee and ‘ioe the trms os high as possible. Helax in Hs poston fort -2aminutes This hriva le good for the ocaries and proper -mensirastin Iso eliminates the pasing of bod ‘Garin women (Men ned owe baby pose to contr this probem) m217) Sit in easy pose, Place the hands on the hips ‘sth the elbows paral tthe body. Pal te elo, ‘back and push them forward with jerk, “chicken sting" Continae for 2 minutes, 18) Remain in easy pose. Make the hands ito (iste and raze the ang ove the head Begin lower. tng allernte arms (ll arm Best) and. jabbing them back up. sving equal force tothe extension Sd contacton ofthe arms, Continue for 3 minute, 19), Remain n easy pose Place the hands in Venus Jock at the thoat Level wh the pains facing down. Raine the anda over the head and lower them back down othe throat lovel as rap ae pons Continue for? inate 20) Remain na sete postion, and place the sles ‘ofthe feet together. Pal the fet In towards the ‘roeh withthe hands: Begin rasing and lowering ‘the knees Ina fluttering movement for 2 minutes 21) ‘itn easy pose. Place the hands on the knees fad Keep the arms stsight. Inhale completely, hold dhe reath fr as tong a possible, and pump the navel in and out Extale and inhale. repeat he ‘erercne Continue ford 5 mitesPART V, May 5, 1977 1) Sit in easy pose, Extend the arm in front of {he body with the palms facing up. Make fists of the hande Strike the wight arm with the back of the {tof the lt arm sartng near tbe wet and ong ‘eck toward the elbow. Reverse arm positions and repeat, Stke with conaderabe force atthe wit, Imidoveamn, and elo joint. Contin alternately ( Staking th ems for 3 minates 2) it in rock pone and place the pals on the IE} as: Basin eing te wer spine, hanching the 2 ‘Sealers ae the spine colapset and pling them Sere te Spe pen fos Conte 3) Remain rock pose, Extend the arms infront the body with te palin facing down. Keeping he elbows straight begin alternately seiking the {ighs js above the koees with the hands Step up the pace a you preced: Breathe nomaly, Contnae {or S into, This sloping of the thighs works on the sex 4)_Remanin rock pose and place the hands onthe Flos. Bog flexing the lower epine. As the spine ‘collapse, bring the elbows forward. Then, thrust them bac to help push the chest out” Continue {or3 mines Rest for? minutes and remember God 5) Sitineaey pose and rex he hands on the legs. oll the shoulders forward twice. Then swing the finns forvard acrose the chest. Repest the three ‘movement sees and continue for 3 minutes ”6) Stand up and spread the legs shoulder with apart. Extend the arms in front of the body and lace one hand on op ofthe other with both pains facing down. Squat into e-ow pose and ret {othe standing postion. Continue for35 minutes. 17) Remain standing and extend dhe arms over the {ead with the honds in Ves lock ad upper arm ‘gains the ears. Squat into crow pose and return {othe sand postion, Continue for Sminuts, 8) Remain standing, extend the ams behind the body, and place the hands in Venus lock. Sq Solon foe and return tng poten 9) Sitin easy pone. Bring the hands together {he chest level. The fingers from their bases to {heir fingertips touch andthe tumbipe toc, ‘The palms remain about three Inches apart. Push the hands in toward each other with maximum pressure. Leave the eyes 1/10th open and meditate foratlast’3 minutes 10) Relaxin easy pose and lt the shoulders hang. “Idiots think SAINTS DO